Tapering
This is the period 1-3 weeks before the race when you should decrease your training by 50-80%, with less training as you get closer to race day. Tapering allows your muscles to recover from all the heavy training you've been putting them through. Bring your workouts down slowly and stay away from the speed workouts the week before the race. If training for a Marathon or similar distance, do your last long workout at least 2 weeks before the race. Here's a normal Marathon taper for me:

	Normal	3 WK B4	2 WK B4	1 WK B4
Monday	12	5	8	0
Tuesday	10	5	0	6
Wednesday	0	8	3	0
Thursday	15	12	8	4
Friday	8	0	0	0
Saturday	5	8	9	2
Sunday	20	16	8	Marathon!!!
Total Miles:	70	54	36	12 (+26.2!)

Sleepy Time
Two nights before the big race you should get to bed early and get a good nights sleep. The night before the race will most likely be spent dealing with alot of nervous energy and "let's get it over with" feelings, so this is your chance to get some quality shuteye.

Eating and Drinking
Stay Zoneful for the last few days leading up to the race. In the two days before, stay hydrated by drinking 4-6 oz of water every time you think of it. Carry a water bottle around with you for those last couple days. Don't try any new foods the night before the race - stick with whatever works for you. Watch out for raw fruits and vegetables - they can catch up with you. Watch out for alcohol and its dehydrating effects. If you have any, make sure it's in moderation and not after 8:00 the night before.

Race Morning
Your habits on race morning depend on the length and starting time of the race. If it's a short race first thing in the morning, water will probably suffice. But if it's a Marathon that starts at noon, make sure you have a sensible 4-5 block breakfast by 8:00. Keep hydrated by drinking lots of water in small quantities. Get to the race early enough to warmup for at least 20 minutes. I usually do a 2-3 mile slow walk/run before Marathons.

During the Race
Don't Go Out Too Fast! I can't say that enough. Know what your target pace is before the race and stick to the plan. If you have an HRM, I would recommend wearing it for the race to help keep your HR from spiking on hills. In races that last less than 60 minutes, you should only need water during the race. For longer races, I would switch to Gatorade (or equivalent) after the first 45 minutes and drink that for the rest of the way. In longer races, your body loses salt and other nutrients that water just can't replace.

Recovery
Immediately after the race, get a cup of Gatorade and a piece of fruit. Then find yourself a 1-2 block Zone snack. Next, drink lots of water as you walk around the finish line. If you have the energy or the legs, go for a little run to loosen things up. An hour or more later, have a nice big Zone meal - you earned it. The next couple days, go for an easy walk/run - this will help loosen the "sludge" and speed muscle recovery by breaking up lactic acid.