The night before the MMB: mind, body and spirit. 🙏🇨🇴

Endurance Mindset — D-2 · The Night Before 🇺🇸

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Friday July 25 · D-2 · English

Tonight isn't won with carbohydrates. It's not won with last-minute stretching or motivation videos at 1am. It's won or lost in your head.

Tomorrow at 8:00 AM you'll cross the start line at Parque Simón Bolívar. The work is done. The miles are in the bank. The physiology is consolidated — you can't improve it tonight.

What you can control right now: your mind, your body in its simplest form, and your spirit. This edition is about exactly that.

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🧠 Mind — what sports psychology says

The nerves you feel tonight are not a signal that you're not ready. They are physiological activation — the same process that gives you speed and focus at the start line. The difference between an athlete who manages them well and one who doesn't isn't how many nerves they have. It's how they interpret them.

❌ Anxiety interpretation

"I'm nervous → something will go wrong → I'm not ready → I'll fail"

✅ Elite interpretation

"I'm nervous → my system is activated → I'm ready to perform"

Sports psychology calls this cognitive reappraisal of arousal. This isn't magical thinking — it's a real, evidence-backed strategy that improves performance under pressure.

🛠️ The tool I use before my races

Process visualization, not outcome visualization. Don't imagine crossing the finish line with your goal time — imagine executing each section of the race with precision. Close your eyes and mentally run the first 5K at a controlled pace. KM 15 when your body wants to stop and you keep going. The climb you know is coming. The final sprint.

This isn't "I hope it goes well." It's rehearsing the execution. The brain doesn't distinguish well between a vividly visualized action and a real one.

Your mantra for tomorrow

"Go out slow, finish strong.
Altitude is part of the challenge — not my enemy."

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💪 Body — the last things to do

The physical work is done. What's left tonight is protecting it.

Time

What to do

6-7 PM

Early dinner — pasta or rice, simple sauce, light protein. Nothing new. Moderate portion.

7-8 PM

Check and lay out ALL gear — kit, bib, shoes, gels, alarm. Nothing left to solve at 5 AM.

8-9 PM

Very light mobility 10-15 min. Hips, ankles, shoulders. Nothing that elevates your heart rate.

9 PM

Close all screens. Book, calm podcast, meditation. Cortisol drops when the scrolling stops.

9:30 PM

In bed — even if you don't feel sleepy. Lying down horizontally is recovery even without sleep.

5:00 AM

Alarm. Breakfast. Hydrate. Bogotá is waiting for you.

☀️ Tomorrow's breakfast — 2.5-3h before start (5:00-5:30 AM)

60-90g carbs + moderate protein + low fat. Proven options: oatmeal with banana and honey · toast with peanut butter and orange juice · arepa with egg and fresh cheese. Nothing you haven't tested in training.

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🙏 Spirit — the component no training plan includes

This isn't in any training plan. And for me it's just as real as glycogen and pulmonary ventilation.

Running is an expression of gratitude. That your body can do this — that your feet can carry you 13.1 miles at 8,530 feet above sea level — is something not everyone has. No matter what time you cross the finish line tomorrow. Reaching that start line is already a victory that thousands can't have.

Word for tonight

"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."

1 Corinthians 9:24

Tomorrow run with purpose. With everything you have. And when kilometer 17 gets heavy — and it will get heavy — remember why you started.

Pray · Love · Run. 🙏❤️🏃

Tonight closes the preparation chapter. Tomorrow the story begins. See you at the finish line.