What My Race Day Looks Like as a D1 Runner

Race day as a D1 runner is not just about the race itself. From the morning shakeout to the post-race meal, every part of the day is structured to help me squeeze every ounce of fitness out of my body when the gun goes off. Here is exactly what that process looks like, from a recent indoor track meet where I set a new personal record in the 3K.

Morning Shakeout in the Cold

On race days, I start with a morning shakeout at the track. This particular morning, it was below 32 degrees in Louisiana — again. Everyone else was inside, but I was out there trying to get my hands to function in the cold. The shakeout is short and simple: a quick jog, some strides, and some light stretching. The goal is just to wake the legs up and let them know they are going to work later. I am from up north originally, but somehow the Louisiana cold still catches me off guard.

The 3K Decision Instead of the Mile

In the last video, I mentioned running a mile this week. Well, plans changed. My coach and I had been going back and forth about it, and we landed on the 3K instead. The thinking was straightforward: SECs was the following week, and if I wanted to run the mile at SECs and make finals, I needed to be able to break 4:00. We were not confident the fitness was there yet. So rather than risk it, we decided to run the 3K at our home track — the same track where I ran it about six weeks earlier when I was only on four or five weeks of fitness. Now that I was on 10 or 11 weeks, we could get a direct comparison of how much I had improved going into the final training block before outdoor season.

My Race Day Routine: Class, Fuel, and Rest

The rest of the morning was typical student-athlete stuff. I had a class presentation to give — luckily the professor said we could go early, which gave me more time to get back and prepare. I ate lunch at the dining hall around 11, sticking to plain, easy-to-digest foods: plain chicken, rice, bread, fruit. I stay away from seasonings and heavy sauces before a race because anything that might upset my stomach is not worth the risk.

After eating, I headed back to my apartment with plenty of time before the race. I changed into my race kit, packed my bag with spikes and everything I needed, then spent the remaining time lying on my bed watching Netflix. I intentionally do not want to waste mental energy before a race. I save all of that focus for when it counts.

Caffeine, Beta-Alanine, and Final Preparations

About an hour before the race, I mixed up some pre-workout with caffeine and beta-alanine. Both are legal, proven performance-enhancing supplements, and I take them every race day. Then it was time to head to the track for warmups. I got my race bib, laced up my spikes, and had one last bit of fuel — just enough to make sure my energy levels were topped off without sitting heavy in my stomach.

Warmup and Getting to the Line

My warmup routine is consistent. I start with a jog, then move into dynamic stretches, drills, and a few strides to open up. The key is to feel sharp but not tired. I want my legs primed and ready to go without burning any energy that I will need in the race. By the time I checked into the clerk’s tent and made my way to the starting line, I felt locked in.

The Race: 3K Personal Record

The race itself went well. I ran an 8:32.19 on a flat track, which converts to roughly an 8:28 on a banked track. That was a significant personal record and a clear sign that the fitness was building in the right direction. My strategy was straightforward — I tucked in behind my teammate for the majority of the race and let him set the pace. On the last lap, though, he kicked hard and pulled away. I do not like getting out-kicked like that, and it is something I know I need to work on heading into outdoor season.

Cooldown, Post-Race Meal, and Recovery

After the race, I did a cooldown jog, grabbed my sweats, and headed to the dining hall with the team. Post-race meals are one of the best parts of being a runner. I loaded up my plate — some corn, ravioli, fruit, fish, and of course a cookie. After watching what I eat all day leading up to the race, it feels good to relax for a second. But we still had a long run the next morning, so I could not fully let loose.

Looking Ahead to Outdoor Season

Outdoor season was just two weeks away from when I filmed this. Based on how the 3K went, I believe I can PR right out of the gate when outdoor starts. The fitness is there. The confidence is building. And it is going to be a season packed with adventures. If you want to follow along, make sure you are subscribed, and let me know what you want to see in race videos going forward.