“Don’t screw this up Damron.”
That’s usually what I start thinking starting the Wednesday prior to the marathon.
I’ve worked so hard and such a small thing can royally screw up any chance of success.
I’ve done some dumb things on race weekend including getting lost in San Diego and walking about ten extra miles two days prior to the race. Though not the reason for my failure, it didn’t help.
The 72 Hour Window
I’m going to take you from 72 hours out as they are the most crucial. Obviously, this will vary depending on travel schedule and life getting in the way as it always will.
If you can stick to a plan for 72 hours prior to the race, you can prevent small issues from becoming major ones.
For ease of explanation, let’s assume that marathon morning is Sunday at 7 AM and you are traveling either by plane or car to the race. Adjust the following 72 hour window accordingly.
Thursday morning (72 hours out) |
- Start hydrating with a bottle of water always by your side. The closer it is to you, the likelier you are to continue hydrating.
- Stretch and foam roll prior to your day beginning. Loosening up now makes getting the nerve-laden tweaks out later a lot easier.
Thursday evening (62 hours out) |
- Eat a normal dinner, but slightly increase the amount of food. Not a ton. I’ve become a believer of eating a bit more a few days out instead of cramming a ton down your throat the night before.
- Lay out your RACE clothes from head to toe. Mine usually looks like a runner disappeared into thin air on the ground. Shoes, socks, shorts, shirt, glasses, and running hat with my headphones, Body Glide, gel packs, runners water bottle with grip, pace temporary tattoo, and gum. Before packing, this whole setup is laid out to ensure I don’t forget anything.
- Pack your race clothes and gear into a carry on bag. AGAIN – pack your race day stuff into a carry on and DO NOT CHECK THAT SHIT. The last thing you need are your favorite running shoes to be lost in your luggage in Albuquerque.
- Pack your remaining clothes in a separate carry on or check bag (assuming you’re flying).
- Go to sleep on time.
Friday Morning (48 hours out) |
- Continue eating hearty meals, but not to the point you’re stuffed. Continue carrying water everywhere you go.
- Triple check race gear.
- Light foam rolling and stretching for 15-20 minutes.
Friday Day (40 hours out) |
- We’ll assume this is your travel to the race destination by car or plane.
Friday Evening (36 hours out) |
- If possible, check into hotel or location you are staying and take a 30 minute rest whether that’s a nap or just sitting down watching some television. We don’t need to be overdoing it so taking a break after a long car driver or flight is necessary.
- Unpack your race gear and lay it all out as you had prior to packing it. This way, if you happened to forget something, you can still try to get replacements with time to spare.
- Expo check in to retrieve race bib and timing chip.
- Eat a good meal with lots of water. I also start loading up on Nuun placed into my waters to increase electrolyte consumption.
- To bed early.
Saturday morning (24 hours out) |
- Have a light snack and drink some water.
- Go on a short and slow 2-3 mile jog. Not sprint. Not run. Not hill climb. Just enough to get the blood flowing and the nerves out.
- Eat a normal breakfast. Personally, I try to start consuming carb heavy items like bagels. That’s up to you and how your body deals with carb-loading.
- Continue hydrating as much as possible.
- If you haven’t already, go to expo and pick up race bib and timing chip. Be there early to beat the crowds so you’re not standing in lines for hours.
Saturday Midday (18 hours out) |
- Carb-focused lunch. Continuing hydrating.
- Lay around in the shade or indoors for a few hours. Just relax and get some rest.
- Limit foam rolling, but do some light stretching.
- Recheck your running gear layout.
Saturday Evening (14 hours out) |
- Eat a normal but filling dinner. Don’t try something new like some spicy Mexican food that won’t sit well. Continue hydrating.
- Take a light, short walk to relieve tension and nerves.
- Right before going to bed, check your running gear again and make sure you have whatever fuel ready for the morning.
- If in a hotel, set up a wake up call. Set 3 alarms on your smartphone for the time you want to be up, 5 minutes thereafter and 30 minutes thereafter.
- Go to bed at a reasonable hour.
Sunday Morning (2 hours out) |
- Upon waking, stretch your limbs and back. Start getting loose.
- Take a shower to wake up.
- Drink a tall glass of fluid (i.e. water, Nuun).
- Eat breakfast. A Powerbar alone won’t be enough and biscuits and gravy will be too much so find some happy medium. Don’t skip breakfast. You need the fuel.
Sunday Morning (45 minutes out) |
- Whether you need to go to the bathroom or not, get in the Port-O-Potty lines and try. You don’t want the nerves to kick in 10 minutes prior to the race and not have even tried to go already. Forewarning: The closer to the start time, the longer the bathroom lines.
- Eat something to get a last bit of long lasting fueling. I typically eat a half Powerbar or Clif bar about 30-45 minutes out, but a banana or half of a bagel usually works. It’s always best to test this out during training.
That was a lot, I know.
I never had someone tell me how to handle marathon weekend and it would have drastically improved my early results if I had switched up my pre-marathon routine.
Some of these tips may vary depending on whether you’re traveling and how far out you have free until race day, but the above directions are a guide for you to work with.
A Plan
Whether you implement some of my 72 Hour Window Race Weekend suggestions or not, make sure to have a plan of attack for your race weekend.
Make your plan simple with lots of downtime.
Often, marathoners will cram everything into their race weekend and it will affect their performance. Don’t overdo yourself. Take it easy.
It’s better to have nothing to do than too much come race weekend.
And at the end of the day, we just don’t want to screw ourselves over.
Plan ahead and be prepared for success.
Race Weekend Recap
- Have a plan. Whether it’s the one I laid out or not, make sure you aren’t frantic come race weekend.
- Lay out your entire outfit so you can make sure you’re not missing anything.
- Get in the Port-O-Potty lines early on race morning.