The greatest lesson I’ve learned about running and life is that achieving our true potential starts with mastering our ability to believe in ourselves and carry a positive perspective. Our dreams become achievable when we let go of our fear of failure and cast away our self-doubt.

It’s race week. That means it’s time to strengthen my mental muscles and let go of negative thoughts and fears. In just 5 short days, I’ll be standing at the starting line of the Chicago Marathon again – my eighth marathon and second Chicago Marathon. Last year, my goal race was the Beach2Battleship Half Iron Triathlon. The week of the race, I asked my friend, elite runner and sports psychology expert Tere Zacher to help me mentally prepare for the race. She shared 7 tips with me that I revisit before every big race. Tere reminds us that a simple change in our perspective about a race and our abilities can change our emotions and the outcome. I thought it would be fitting to share her tips again and how I’m thinking about them for this weekend’s Chicago Marathon.

1. Trust your training.
The work is done. Now is not the time to question it. Trusting your training is all about focusing on what you’ve done well and setting realistic goals for the race that aren’t tied to a number alone.

When I start stressing about the marathon this weekend, I will focus on what I’ve done well. During the past 5 months of training, I …

• Ran 630 miles in preparation for the race
• Ran my highest weekly mileage ever, including a 60-mile training week
• Ran a 5K and half marathon PR during the training cycle
• Ran an unplanned marathon in the hottest and hilliest conditions I’ve ever experienced and felt great and was not sore afterwards (Aloha, ya’ll!)
• Ran 2 16-mile runs just 10-15 seconds slower than marathon race pace with a handful of marathon-paced miles sprinkled in
• Ran an awesome 8-mile run this past weekend in Kentucky as my last big run before the race.

My goals for the marathon that are NOT tied to a number are:

• I want to feel good during the race – strong legs, full lungs, brave mind, open heart.
• I want to enjoy the marathon experience and run the miles I’m in. I want to achieve small victories along the way rather than focusing on how many miles I have left to go.
• I want to give the race my very best effort and never give up. I want to walk away from the finish line feeling proud of my effort no matter what the time says on the clock.
• I want to remember to smile, thank volunteers and wave at cheering spectators.

2. Change perspectives.
Feeling anxious before a big race is a given, and self-doubting thoughts are bound to creep in. Changing our perspective is all about reframing our feelings and thinking about things that uplift us.

From now until race day, I’ll be thinking about all the positive messages I’ve received from many of you. Words of encouragement, kind emails, thoughtful tweets, incredibly kind comments. I am overwhelmed by the wonderful support I have received from friends near and far and from people online I have yet to meet.

3. Anticipate.
Anticipate yourself on race day and visualize how you will react to negative thoughts in a positive way. Remember why you are running to proactively destroy anxious thoughts.

My reason to run on Sunday is for all the children and adults who are living with muscle disease and their families. As a member of MDA’s Team Momentum, I’ve spent this training cycle running to raise money for the Muscular Dystrophy Association (you can still donate here. Thank you!) Running is one of the things I am most passionate about in the world, and people living with muscle disease often can’t run, let alone walk or move without assistance. The time on the clock or the anxiety I feel before my marathon is really insignificant compared to the people I am running for on MDA’s Team Momentum. My strength will fuel theirs. That is victory.

4. Be aware.
We must constantly watch our thoughts and be aware of what we are telling ourselves.

Anytime a negative or uncertain thought creeps in this week, I am going to visualize myself crossing the finish line exceeding my expectations. I’m going to remember what it felt like to do so at all the strong races I have run during the past year and envision it happening on Sunday as well.

5. Reinterpret.
Sometimes reinterpreting our physical sensations is enough to put us back in control. Instead of saying I’m nervous this week, I’m going to say I’m excited and ready. When people ask me how I’m feeling, I’m going to stop shrugging and saying ok and instead smile and say READY!

6. Control the controllables.
There are many things we have absolutely no control over when it comes to race day – weather, wind, gastrointestinal issues, logistics, other runners. What we DO have absolute control of are our thoughts. Rather than focusing on what we can’t control, focus on what we CAN control.

This is what I’ll be focused on that I can actually control this week:

• Eating and drinking the things that work for me before and during the race, including my typical pre-race meal and pre-race breakfast
• Staying off my feet the day before the race
• Bringing a variety of clothing options with me to be comfortable during the race
• Hydrating
• Studying the course and planning to run the tangents to the best of my abilities
• Having a solid spectator plan so I can see my husband and friends
• Thinking positively

7. Try positive self-suggestions.
Positive self-suggestions can help during hard moments on race day. I’m a big fan of mantras. This is what I’ll be telling myself now and on race day:

• I am stronger than I think.
• I’ve done this before I will do it again.
• I own this race.
• I get to choose how this ends.
• I feel good. I can do this.

I will also be writing words of encouragement on my hands and arms as reminders during the race.

It’s race week. This is my story and I’m sticking to it.

Who else is racing this weekend? What do you do to mentally prepare for an important race?