1️⃣ Prioritize sleep
✔️Sleep is the most important recovery tool this week.

Aim for:
• 8–9 hours each night

✔️Your body gets faster when it is rested.

2️⃣ Hydrate consistently
✔️Start hydrating early in the week.

Drink water and electrolytes regularly, especially while traveling.

✔️Signs you're hydrated:
light colored urine
no headaches or fatigue
Avoid energy drinks.

3️⃣ Keep your body loose
✔️Do light mobility each day:
• leg swings
• hip circles
• band work
• foam rolling

✔️You don’t need intense workouts — the work is already done.

4️⃣ Fuel your body correctly
✔️Eat balanced meals:

✔ lean protein
✔ fruits and vegetables
✔ carbohydrates for energy

🤝🏾💪🏾Good race-week foods:
🍚 Rice
🍝 Pasta
🐔 Chicken
🥚 Eggs
🍉 Fruit

🚫 Avoid heavy fried foods.

5️⃣ Stay mentally calm
✔️Championship races are won by athletes who stay relaxed.

🙌🏾 Instead of worrying about results, focus on execution.
Examples:
60m cue
“Push → rise → relax”

200m cue
“build Speed Early, Float curve → attack late”

6️⃣ Trust your preparation
✔️You’ve already done the hard work.

This week is about:
✔️Staying fresh
✔️Staying confident
✔️Executing your race

🙌🏾🤝🏾💪🏾🏁 Your job is simply to run the race you have practiced.

Location

the TRACK at new balance, Guest Street, Boston, MA, USA