The hay is in the barn.
Your game plan for the week before, the morning of, and the miles after.
You've put in the long runs, the early alarms, and the tired legs. Now comes the fun part. Whether your goal race is a local 5K or a full marathon, the last week is less about getting fitter and more about not messing anything up. We're using the Salina Crossroads Marathon as our example. It's on Saturday, November 7, about an hour west of us, and has a full, half, 10K, 5K, and a kids' half mile. But this plan works for just about any race on your calendar.
The Week Before
This is taper time. Cut back your mileage but keep a little bit of speed in your legs, and try not to fill the extra time with yard work or a new gym class. Drink water all week and eat normal, balanced meals. This is also when you lock in your race-day shoes and socks. If you've been training in a race shoe like the Brooks Hyperion Max 4 in men's or women's, great. If not, race in what you've been training in. The same goes for socks. A thin, blister-resistant pair like the Feetures Elite Light Cushion No Show Tab is a good choice, as long as you've worn them on a long run first. And study the course. Salina's route is flat, fast, and 100% paved, and the full marathon runs the half marathon loop twice, so you'll know exactly what's coming the second time around.
The Night Before
Lay everything out so race morning is on autopilot: shoes, socks, outfit, watch, fuel, and your bib. Skip the safety pins and clip your number on with BibBoards, and stash your gels and phone in a FlipBelt Classic. Put the Body Glide Anti Blister & Chafing Stick right on top of the pile so you don't forget it. Thighs, armpits, and anywhere a seam rubs will thank you around mile 10. Eat a familiar, carb-friendly dinner, not the spiciest thing on the menu, and get to bed early. Don't stress if you don't sleep well. The sleep you got earlier in the week counts more. For an out-of-town race like Salina, decide ahead of time whether you'll drive over the morning of or stay the night. Staying over means a later alarm and a calmer morning. Driving over means building in time for the road, parking, and a bathroom stop. Check the race's runner guide for packet pickup times and location so that's handled before the start.
Race Morning
Eat your usual pre-run breakfast two to three hours before the gun. Toast, a bagel, or a banana works for a lot of runners, and a Honey Stinger Waffle is an easy top-off if you get hungry. Sip on water or mix in a Nuun Sport tablet for electrolytes. In Salina, the full, half, and 10K all start at 8:00 am downtown, and the 5K starts at 8:10 am, so plan to arrive early enough to park, use the restroom, and jog an easy 10 minutes with a few strides before you line up. A Ciele GOCAP Classic and a pair of goodr sunglasses help with whatever the November sky decides to do.
On the Course
The biggest race-day mistake we see is going out too fast. Race-day adrenaline makes your goal pace feel easy, so hold back for the first couple of miles and let the race come to you. Start fueling early, usually every 30 to 45 minutes in a half or full, with whatever you've practiced in training. GU Energy Gels, Maurten Gel 100, and Honey Stinger Energy Chews are all good options. Salina has aid stations around the loop, but if you like having water on your own schedule, a Nathan SpeedDraw 2 12oz Flask is easy to carry. Remember the golden rule: nothing new on race day. No new shoes, no new gels, no new breakfast.
After the Finish
Keep walking for a few minutes after you cross the line, grab some fluids, and get some carbs and protein in within the first hour or so. Then get those shoes off. Slipping into OOFOS OOriginal Thong recovery sandals feels amazing on tired feet, and an easy session on a foam roller over the next couple of days helps loosen things up. Take a few easy days (or a full week after a marathon) before you jump back into hard training.
Summary
Race day is the reward for all your hard work. Taper smart, lay everything out the night before, keep race morning simple, start conservative, fuel early, and take care of your body after the finish. Whether you're heading to Salina or lining up closer to home, stop by the shop at 1129 Garden Way and we'll help you dial in your race-day kit. And if you want a few more miles with friends before the big day, join us for our Tuesday 5:30 pm group run from the store. For more tips, check out our 12 Most Important Things to Know Before Race Day.
