Race Day Mindset: Embracing the Present Moment

Race day is a culmination of months, even years, of training, focus, and sacrifice. But when you toe the line, it’s essential to remember that how you perform will depend on the version of your body and mind that shows up on that specific day—no matter how your training went. Success isn’t just about physical preparation; it’s about mental resilience and acceptance. Your body may feel like a machine, or it may feel tired and sluggish. The weather might be perfect, or it might be a battle of endurance against nature. The ability to accept where you are in the present moment can make all the difference.

When I work with my athletes, I emphasize not just physical strategy, but mental and emotional preparation. We talk through race day scenarios in detail, not just rehearsing what to do when the race is tough, but also when it goes surprisingly well. This mental preparation helps create a solid foundation, one where no surprise—good or bad—will throw them off. Journaling before the race is a valuable tool, allowing athletes to put their fears and expectations into words, and then process them ahead of time. This allows them to go into race day with a clear mind and a solid plan.

When you’re pursuing an FKT (Fastest Known Time), you have the luxury of choosing your conditions. You can wait for the perfect weather, the best time of day, and when your body feels primed. But with a race, you don’t get that same flexibility. Even with perfect preparation, race day can throw unexpected challenges your way: bad weather, a slight cold, or a misstep on the trail. That’s why planning for adversity is crucial.

Some athletes fear that preparing for setbacks might set them up for failure, thinking that they are mentally preparing for defeat. But the opposite is true. Thinking through “worst-case scenarios”—what if I trip? What if the weather turns? What if I feel terrible halfway through?—doesn’t invite failure; it helps you navigate challenges with confidence. If you already have a strategy for dealing with these potential issues, you’ll stay focused on your goal rather than getting bogged down in frustration or disappointment.

On the other hand, we also talk about preparing for success. This might sound strange, but it’s equally important. What happens if you feel amazing, the weather is perfect, you’re ahead of schedule, or your nutrition is on point? It’s easy to get swept up in the euphoria of a great day and push too hard, leading to burnout or a blown-up race. By rehearsing for the good moments too, you can stay grounded and pace yourself, ensuring you maximize those high points without overextending.

Ultimately, success on race day comes down to adaptability. It’s about balancing your mental and emotional preparation with physical execution. When you’ve thought through both the highs and lows, you can approach race day with confidence and grace, ready for whatever happens.

The most important part of this entire process is giving yourself the space to accept your best, no matter the outcome. Some races will go better than expected, while others may not. What matters most is that you gave everything you had at that moment. By allowing yourself to be satisfied with doing your best, you can truly enjoy the experience, the highs and the lows, and appreciate the journey that got you to the starting line.

Your performance on race day is not only about how fast you are or how strong you feel. It’s about how well you navigate the obstacles—physical and emotional—that stand between you and the finish line.