Race Day Visualization
In this Race Day Visualization, you will visualize a number of mindset and race strategies that you can apply to your race.
I understand that everyone’s race plan may look differently, so you can use this visualization as a basic guide and form your own, specific to your strategies.
Mindset and race strategies might include, but is not limited to:
- Start line mindset
- Knowing what gear you will be wearing and using
- Not going out too fast
- Running YOUR race vs another runner’s race
- Positive self-talk
- Ensuring that you get what you need at aid stations
- Asking volunteers for help when you need it
- Enjoying the race and camaraderie
- Not expending all of your energy on hills
- Pacing yourself, in general
- Breaking the course down in sections
- Mindfulness
- Motivation
Practice this visualization a couple of times leading up to your race. Integrate these strategies into your training runs. If you can, it will be helpful to visit the race course and do a training run or two on it. Your long runs may mimic your fueling, pacing, and other race day plans.
Race Day Visualizations are valuable and increase your mental and physical preparedness. They boost your confidence, self-esteem, happiness, and gratitude. Mindfulness, in general, is calming, so visualizations may help reduce pre-race jitters.
You will learn more in the resource.
No more just showing up and “taking a stab at it,” although I know we think that’s fun sometimes and joke about it. Get your finisher award and have a better race experience.
Download your Race Day Visualization below.
Bonus: As a part of your download, you will receive a pdf with information on on start line mindset, mindfulness, and tips for practicing mindfulness.
Best wishes on your race preparation!
Want to thank me for putting this together? You can Buy Me a Coffee! 🙂
Note
I do my best to make these race day visualizations as accurate as possible by including aid stations and other notable course features; however, be aware that the race course, aid station names, etc. may be changed at any time by the race management.
I will not be keeping up with course changes regularly and race management does not notify me of any changes that they make. The good news is, even if the race course changes, this visualization will still be beneficial in a general sense.
I hope that you enjoy this resource and all of its benefits!
All of my mindset and mental wellness content is for informational purposes only.
The Phoenix Trail Fest 50k at Lake Lurleen State Park Race Day Visualization
Video
Transcript
You can do this a couple of times leading up to the race, taper time!
Sit comfortably, close your eyes, and take time to notice the eb and flow of your breath.
Bring your awareness to your breath, notice it enter and exit your nose, and the rise and fall of your
belly.
Breathe in, breathe out. Find any tension in your body and allow it to flow out with every exhale.
Guide your awareness to the front space of your mind and hold your attention there.
Visualize the start line at the beach area. Visualize the colors of the starting coral. Notice all the visual details of the starting corral. Are there banners? Race crews? Spectators?
Notice the time of day. The weather. The refreshing air in your lungs.
Visualize yourself lining up at the start, ready to conquer your goal.
What are you wearing? Picture yourself in your shoes, race outfit, and with all your gear.
Are you wearing shorts? How about your shirt? Are you wearing a hat? What shoes are you wearing?
Do you have any water and nutrition on you?
Your watch is ready.
The race is about to begin, the signal goes off that the race has begun.
You start into a light jog on the paved roads from the South Trail Head Pavilion.
There is no need to go out too hard. Let your body ease into comfortable pace and stick to your plan.
People will go off ahead of you, allow them to go. Be with your appropriate, relaxed pace. Many runners will tire and you will catch them later in the race.
During this first portion of the race, you will feel calm and pace yourself appropriately. Your effort feels brisk and good, hold onto that feeling. Follow the six Ps: Proper pacing prevents piss poor performance.
The race course is a mix of pavement and single track. The single track trail follows the lake’s edge at times. Take in the scenery.
Knowing that the first aid station is coming up, notice if you might need any water. Aid station 1 is unmanned.
Arriving at aid station 1, grab what you need. Do you need water? Maybe you pass by without grabbing any because you have all you need.
After the first aid station, you proceed, feeling strong and confident as you glide over the lush green trail.
At mile 4.6, you will enter the first full aid station. Hear the volunteers cheer for you and greet you. Grab what you need. Do you need water? A gel? A piece of fruit?
If you would like, allow the friendly volunteers to assist you.
After grabbing what you need, you are feeling good.
Over the next few miles, you continue to enjoy the trail and trail community.
Notice who is around you.
Are you having conversations with others? Are you sticking with your plan?
After covering almost two more miles, you reach aid station 3. Continue to take care of yourself.
Before leaving the aid station, take what you need fuel wise for until you complete the loop.
In about 3 to 4 miles, you will reach the 4th aid station, which is unmanned.
At this point of nearing the end of your first loop, you feel great as you maintained your pace appropriately at the first third of the race. Hold onto that great feeling.
You arrive to the paved section and fly towards the start and finish area.
The park is beautiful and you soak in the experience.
Before the start and finish area, ask yourself, do you need water? Electrolytes? A sandwich?
Get what you need and continue running strong. You need enough fuel to get you to aid station 2.
After completing your first loop, you are feeling accomplished and focused on pacing and taking care of yourself again on another loop.
As your feet hit the dirt trail, you soak in the beautiful views of the lake. The trail winds through the woods.
Getting closer to aid station 1, check-in and ask yourself, do you need water? Grab some if you need it.
Continue to aid station 2, have a flexible, yet strong mind. Repeat to yourself, “You got this.”
Have fun on the rolling hills and little bridges that you cross.
Aid station 3 is about halfway on the second loop. Awesome work! Keep it up!
As you run, you continue to follow your race plan and you handle any issues that pop up.
You are mindful of your effort on the hills and are racing smart.
You remind yourself of why you are out there.
Entering aid station 4, you take in the pretty scenery. Check-in with yourself, how are you feeling? What do you need? After getting what you need, you can think to yourself that the next time that you see that spot will be your last.
Back on the pavement, you are focused and feeling determined.
Excitement builds as you are reaching the start and finish area of the second time.
Spectators, crew, and volunteers cheer you on. You feel uplifted.
Running through the park and seeing where you will be finishing positively reinforces your mindset, what you set out to do.
Before the beach area, check-in with yourself. What do you need? Do you need to rehydrate? Do you need electrolytes? Are you feeling a little hungry? Do you need sunscreen? Take what you need.
Do you rest for a moment or do you get right back out there?
Are you picking up a pacer?
Feeling refreshed, you leave for your final loop. It is the final third of the race; you are feeling strong and can think to yourself that you are returning to the finish line. You covered the course twice, and you will do it again. Go hit that gong.
Knocking off the next 5 to 6 miles, you continue to motivate yourself, “Keep moving.” “Relentless forward progress.” If it helps, break up the course mentally. Run aid station to aid station. Landmark to landmark.
If you find that you need to adjust your race strategy, do so. Practice acceptance. You have more than one race strategy and goal. Also, practice gratitude.
You are approaching aid station 2. What do you need? Do you need to rehydrate? Do you need electrolytes? Are you feeling hungry? Do you need lubrication? To get a rock out of your shoe? Take what you need.
Continuing to press on, you approach the rolling hills resourcefully.
If your pace slows down, you remain calm, knowing that you will continue to press towards the finish line. “Every step forward is a step closer to getting that award.”
Leaving aid station 2, you are closing in on being halfway through the final loop.
Before reaching aid station 3, check-in with yourself to see what you need. As the volunteers ask how they can help, let them know. The next aid station is unmanned.
After getting what you need, you shake off any tiredness that you may be feeling. You are fueled and can keep trekking. Remind yourself that you are earning your finish and have one aid station to go.
Dig deep, as needed.
If you need to, run tree to tree or rock to rock, and then hike. All you need to do is to keep moving forward and to keep working hard. You are doing amazing.
If you are in the pain cave, do some work.
You are closer to earning your award. Imagine yourself receiving it and holding it. Imagine the people who will be with you at the finish.
Once you have gone through aid station 4 for the final time, you will be running on pavement to the finish.
It is the home stretch!
You can reach the finish; you have worked so hard to get to this point. Your energy increases, you are doing it.
All your strength, possibilities, and determination fill your mind and body. Feel this positive energy fill your body.
Passing through the park and beach area, spectators are rooting for you. Happiness and gratitude also fill your body.
Winding your way down the road, there are more people congratulating you and clapping as you near the finish.
You can now see the finish line in the distance. Notice the details, what else can you see in the distance around the finish? Will anybody be waiting for you to congratulate you?
You feel emotions of accomplishment and excitement.
It is time to get to that timing mat.
The energy is swelling, as you feel it increase with every step towards the finish. The energy is expanding.
You continue to use your strength, possibilities, and determination as you surge towards the timing mat.
You are strong, powerful, keep moving.
Notice the details of the finish line, volunteers, and spectators. The cheering and music. The clapping, cow bell, smiling, and waving.
You finish!
You receive congratulations from the race director and your award.
This moment is what you are capable of, it’s your potential. All the work that you are doing has led you to right here. Absorb that energy. You achieved something great.
Bring up to your mind any dreams and aspirations that you have for that event. Visualize your hopes.
Think about what it feels like to accomplish your goal and all the hard work that you have done.
Mentally repeat to yourself that you can achieve your goals. You have the potential.
Repeat to yourself in your head or out loud, “you are a capable person.” “You have unlocked your strength.” “You can feel the positive energy.”
Breathe in and out. When you are ready, you may open your eyes. Notice that the positive energy is still there. Hold onto it, now and during the event.
You have earned it.
Related articles and resources
The Running Mullet Podcast: Winning Temptation 200k and race strategy
The “I’m too Slow of a Runner” Mental Struggle
Sport Psychologist VS Licensed Professional Counselor
Visualize How Your Race Training Fits Into Your Week For Success
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