- If you drink coffee, stop for a few days before the event. On the morning of the event, have some.

- Take a good dump right before the event. Don't eat anything after you do.

- As suggested, a good (thorough) warm-up. Easy jog for 15-30 minutes followed by some 10 second sprints. Not too hard though.

- Leave the HRM home; use perceived effort.

- If you are running with others, after about a lap, mentally hook yourself to someone directly in front of you. Watch their back. Focus on their back and how their jersey is moving and flowing with the wind. Think of nothing else but staying hooked to them.

- Don't start too fast.

- Use self-talk when it starts to get tough. Allow only positive thoughts. Tell the bad thoughts to "ef-off".

- Breath! Don't worry about how you sound. Get the air in.