Manage Your Race

Strategy

Have a planned strategy for the race. I will go out at X pace in mile one keeps you from over shooting which we all know leads to major burn out later in the race. Or I will get to the half way point and if I am still feeling strong, then start to push the pace more…if I still feel great at mile 10 then I’ll pick it up again.

Rather than just running with the pack or following a pacer who may be starting too fast, this goes back to point one…be in control.

Big Picture Goals

A lot of folks have A, B, C goals…the idea is solid, but I tend to find it backfires for a lot of people because they stop shooting for A, knowing that B is also “good enough”.

Instead I like to have a Big Picture goal as in what really matters to me most…for me that’s always loving the run and not getting injured. With that in mind, I’m going to push for that A goal unless it jeopardizes my long term goals.

Early Arrival

Don’t add to the craziness of race day by worrying that you might miss the start. Get there with enough time to hit the porta potty line, do your dynamic warm up and then relax. <<Seriously, relax.

Stop bouncing around and running a ton, get relaxed and save your energy.  Wear throw away clothes if it’s cool, again conserving energy and reducing any mental strain, a tired brain needs more carbs.

Perspective

Get a grip about what this race really means! Would a PR be great, of course!! Am I still just as valuable as a person if I have an off day or don’t run a certain time?! {rhetorical I hope}.  This one tip alone makes such a difference for so many people {finger point at myself} as it releases unnecessary pressure and often leads to  better performance.

Routine

Have a routine that you do before every single run (a quick dynamic warm up + same meal). This sets your body and brain up to be ready to run. It instantly provides a feeling of calm because you have performed this little ritual before hundreds of runs.

Review

Mentally review all the workouts you’ve put in and especially the one’s that were rough, but you did them anyways. Remember that those hard days were followed by some great runs and that some days everything seemed like it should have been perfect, but was just off.

Be in Control

One famous lesson from those under heavy pressure {i.e. Navy Seals and astronauts} is to control what you can in a stressful situation. This isn’t “forget the rest”, it’s truly a mental feeling of taking control which shifts your attitude and allows you to focus. A few things you can control race day: breathing, pace, thoughts and fueling.

Performance Focus

Stop focusing on your watch or hitting a specific goal and instead focus on “how am I performing?”

This means checking in on your form, your breathing, your fueling. It allows you to assess if this is not your day without all of the emotion around a time goal. Either allowing you to pull back or to know that you can push harder without the mental fear holding you back.

Visualization

Wonder why this tip comes up over and over again in every article you read? Probably because it works!! Start visualizing during training by generating emotion around approaching the finish line and seeing your time, imaging how strong you feel crossing with your new PR and celebrating. Use it daily the week of the event.