In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle the most overlooked but pivotal phase of race performance—race week. They break down everything from tapering and travel to gear choices, mindset shifts, and even the science of sleep. With personal stories, cautionary tales, and practical strategies, this episode is the ultimate pre-race briefing for any endurance athlete. Learn how to stay sharp, avoid race-day disasters, and show up calm, confident, and ready to roll.

Key Episode Takeaways

• Mindset matters more than muscles during race week.
• Visualization is a powerful tool, but overdoing it can cause tension.
• Pacing is everything—starting too fast can ruin your race.
• No new gear, food, or routines on race day. Ever.
• Sleep the week before matters more than the night before the race.
• Make checklists to reduce stress and avoid forgetting essentials.
• Gratitude reframes pre-race nerves into positive energy.
• Support others on the course—the energy you give is the energy you get.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.