How I, Patrick Wales-Dinan, Help Athletes Build Confidence for Race Day

Hi, I am Patrick Wales-Dinan. For nearly twenty years I have coached distance runners at the high school, college and club levels. My path included stops at Williams College, Duke University, Long Beach State and Harvard. Today I direct the programs at Monte Vista High School and work with athletes through the Bay Area Track Club. I have coached more than twenty NCAA All Americans, multiple national champions and over ten athletes who reached the US National Championships or Olympic Trials.

One of the most rewarding parts of my work is watching athletes step to the starting line with quiet confidence. That feeling does not appear by chance. It grows from specific habits and preparation that I teach every season.

Creating Reliable Pre Race Routines

I encourage every athlete to build simple routine they can repeat before every competition. Familiar steps lower stress and free the mind to focus on the race itself. The routine can include the same warm up sequence, a short mental checklist, and a few calm breaths.

At Monte Vista the recent CIF-NCS cross country titles and the program’s first NCS track and field team championship grew partly from athletes who trusted their preparation. The same held true when athletes at Long Beach State produced school records and NCAA qualifications. They knew exactly what to do in the hours before competition.

Elements I often include in a race day routine:

• A consistent warm up that matches the training they have done

• A short list of two or three focus points for the race

• Time to review the course or track mentally

• A calm moment to reset if nerves rise

Turning Training into Mental Strength

Physical fitness alone is not enough. I help athletes practice mental skills during regular workouts so those skills feel natural on race day. This includes learning to stay present, handle unexpected discomfort, and respond to mid race decisions.

During my time at Harvard and Williams, athletes who developed these skills set school and conference records while also earning strong academic honors. Many received USTFCCCA All Academic recognition. The ability to stay composed under pressure helped them in both sport and classroom.

Mental habits I teach include:

• Breaking the race into smaller segments and focusing on one thing at a time

• Using a simple cue word when effort feels high

• Practicing positive self talk during hard training sessions

• Reviewing races honestly without harsh judgment

Learning from Every Competition as Patrick Wales-Dinan

I treat every race as useful information rather than only a final judgment. After competitions I sit with athletes to discuss what went well and what can improve. This conversation stays constructive and forward looking.
 

The depth of performances at Monte Vista reflects this approach. More than ninety top ten all time marks and fifteen school records have appeared during my tenure. The boys cross country team reached the CIF State Championships in consecutive seasons. Those results came from athletes who treated each race as a chance to learn and grow.

Helping Parents Support Race Day Readiness

Parents often ask how they can help. My guidance is straightforward. Keep the focus on effort and preparation rather than only the final place or time. A calm presence from family members helps athletes stay grounded.

Praise the process the athlete controlled. Ask open questions about how the race felt. Avoid adding extra pressure in the final days before competition. This support allows the athlete to carry their training confidence into the starting line.

What Continues to Shape My Approach

I still draw on the experiences that shaped me earlier in my career. Helping athletes reach All American status and national titles at Williams and Duke showed me the value of calm, prepared competitors. The 2016 Ivy League Women’s Cross Country Coach of the Year recognition remains meaningful because it reflected team that trusted their daily work and raced with belief.

If you are runner preparing for upcoming races, start with simple routine you can repeat. Practice staying present during hard sessions. Review each competition with curiosity. These steps have helped athletes at every level I have coached step to the line ready to perform.

I share more thoughts on training and race preparation through my work at Monte Vista, the Bay Area Track Club, and writing on Medium. You can also find updates on LinkedIn, Instagram, Facebook, X, YouTube, and my WordPress site. After nearly two decades the goal remains clear. Help every athlete arrive at race day prepared, composed and ready to give their best effort