Race eve
- MorningTake it very easy. Move little. No long expo walks
- LunchLast substantial meal of the day
- AfternoonKit out, bib pinned, gels counted, alarm set twice
- DinnerEarly, small, boring. Nothing spicy, fried or new
- EveningLights out early. The night two nights out matters more than this one
Two alarms. One of them not on the phone you sleep beside.
On your body 0/9
In your pockets, for 21 km 0/9
Fuel and fluid, before the gun 0/4
Bag drop, or the car 0/5
The Event tab still asks: — is there one, where, until when? If the answer is no, this group becomes a supporter, or the car.
Tonight, in the room 0/5
Still optional 0/4
If rain is forecast: a cheap poncho for the wait, the cap stops being optional, and accept wet shoes from the first kilometre. The wait is forty minutes standing still at 05:15. The BMKG forecast on the Today tab is the race-morning call — check it tonight, and again from the if you still have signal.
If something breaks
| Woke late | Skip the warm-up, not breakfast. Get to the — a 40 g breakfast beats a 20-min jog |
| Slept badly | Say nothing and run the plan. The night two nights out was the one that mattered |
| Bib or chip missing | Organiser's tent immediately — this is exactly why arriving early matters |
| Toilet queue at the gun | Take the pre-start gel in the queue. The one item that needs no start line |
| Watch dead / GPS lost | A dead watch is no clock: carry your phone (if the kit has a pocket) and note the wall-clock time you cross the start mat. Elapsed = clock − mat time; the km markers anchor every row of Race Buddy |
| Ill on race morning | Above the neck: your call, start easy. Below the neck, or fever: do not start — and that is a doctor's call, not Race Buddy's |
Non-negotiable!
| New niggle that changes how you run | Stop. Sharp pain is not a training question |
| Above the neck | Easy running only. No quality |
| Below the neck, or fever | Stop. One easy day per day stopped, min three after fever |
| Missed a session | It is gone. No make-ups, ever |