Go through the whole thing...shake out (when, how long), actual warm-up, strides, accelerations, stretching, drinking, etc...
Go through the whole thing...shake out (when, how long), actual warm-up, strides, accelerations, stretching, drinking, etc...
Hour before race-1 mile jog
35 minutes before race- 3.1 mile progressive warmup
change into racing flats
go to restroom
2-3 stride outs
This weekend I am going to replace stride outs
with 2-400 repeats to see if it makes the start a little
easier to get to race pace. If I do this I will start warmup
37-38 minutes before race.
2 hours before the race: be there and fall in love with the track or course. I like to be comfortable with how my feet feel on it. Doesn't hurt to imagine running on it.
One hour before the race: restroom
30 minutes before the race: warm-up 10 minutes at a steady pace. stretch.
after that: restroom just in case.
15-10 minutes before the race: strides, usually 2.
A little booty..sweat a little.....run with a grin