5 Ways to CRUSH Your Race this Fall
The fall racing season is UPON us. This past weekend I knew a ton of people racing Chicago (and they all did AMAZING!) and St. George marathon (More details on who did what at the St. George marathon, tomorrow!) and in a few short weeks, NYC marathon will take place. This is the time of the year that many runners are toeing the line to races that they’ve worked all summer for. And it is SO important that we, as runners, not only show up physically prepared for race day, but also mentally prepared on actually HOW to crush this thing. Over the years, I’ve learned that racing is so much more than just going out there and just doing it, it is strategic and that’s what I LOVE about it.
Without getting too far off course, here are 5 ways to mentally approach your race this fall that will ensure a great race result!
- Know what you are doing at the race – are you racing for completion or performance? This will determine how you approach the race and the difference between the two is drastic. If you are ‘just,’ wanting to go out there and complete a half marathon or full marathon or any other distance for that matter, just go do it. But, if you are look for performance (i.e. a time goal, a PR, a BQ, etc.) it will determine how you will approach this race and a lot more thought will have to go into it. Hopefully, if you are close to the race you already know what kind of race this is and I am assuming if you are reading this, you are looking for performance. If you are, keep reading!
- VISUALIZATION/MANTRAS -Something I started doing last training cycle, was practicing affirmations when I felt like giving up. Phrases like “You can do this” < which apparently when said this way the brain takes as a direct command. Mind = blown. Other phrases like “You were born for this” “This is your time” or having a manta like “Run strong and brave” or “Fearless” or “Determined and focused.” Last half marathon (my PR half marathon), I wrote one of my favorite verses on my hand which said “For by You, I can run.” I took that phrase with me, latched onto it, and repeated it when I started to feel tired. It is amazing how powerful words are! Instead of focusing on what could go wrong or how terrible it may end up going (either a race or a workout) think about EXACTLY how you WANT it to go. Picture the time on the clock or your paces on your Garmin. Think about how good you will feel afterwards and what you will do after you finish. Think about who will be cheering you on at the race or who you will go home to after your workout. Think about the exact things you need to do in order to hit that goal. I was amazed at how effective this strategy was for me in my latest half marathon. I had never walked into a race with a strategy and visualized every detail of the race. But this last half, I did and I came in 1 full minute under the number that I visualized on the clock. The mind is a POWERFUL thing people > fill it with good stuff and think about the exact goal you want to achieve and HOW you want to get there!
- HAVE A PLAN – Make sure that you know the exact steps you need to do to get to your goal. Do you know the paces you need to hit your time goal? What are the exact splits you are shooting for? Do you know what you will do with the aid stations? All of these things are so important to not only know, but to think about, practice, and plan!
- Be relentless, but flexible (have an A/B/C goal) – Again, as you plan, make sure that you plan to hit your A goal (your PR, BQ, etc.) but also realize that something may happen. Whether it is weather, a slight injury, etc. SOMETHING could come up and it is good to know what to shoot for if something unfortunate does arise. Having a B and C goals help guide you to know how to handle situations that you have to adjust for. Expect the unexpected!
- Don’t be afraid to give it your ALL. Don’t be afraid to go for it. Be smart, have a plan, and run your best. Give it your very best and the results will come.
Most of all, enjoy your race experience. Feel your race, feel the pain, and feel the joy of running.