Plan your fuel and hydration
Back in the day, when I started running, we basically went as long as we could with as little as we could. It sounds silly now, but even with today’s flood of information regarding high-carb fueling, in the midst of a race, it’s still tempting to wait until you feel thirsty and fatigued to take in liquid and fuel. You don’t want to stop, you’re worried about your stomach, excuses, excuses. Putting off a quick walk break to get down fuel will undoubtedly cause longer delays later when forced to slow down or stop completely to replenish. Schedule time or mileage intervals when you will - no excuses - force down liquid and calories. Don’t question whether you feel you need it; that kind of decision-making during the event sucks energy. Just stick to the plan and stay focused on moving forward!
Have a go-to mantra
There will almost always be a rough patch. Even if it feels silly, positive self-talk has real effects, or at least, can take your mind off temporary discomfort. Keep it simple and try a few to find what motivates you during a hard training day.
“Smooth and strong.”
“My race, my pace.”
“I can and I will.”
Build a purposeful race week
The taper is no joke and often one of the hardest periods of a training block. Despite more time on your hands, resist the urge to catch up on household tasks or work projects and allow yourself a true rest outside of the short workouts this week. Downshift your nervous system with very gentle yoga or breathing techniques to help ease stress and restore balance. Without overthinking, organize the gear you’ll need for race morning, research start/finish line logistics, and communicate any special needs to your support crew. Feed your body nourishing, hydrating foods, but avoid high-fiber grains and veggies the last couple of days pre-race.
Consider the worst-case scenarios
Experience teaches us well, but there can always be some hurdle during race day that we haven’t planned for. Don’t psych yourself out, but consider possible challenges that might arise, and how you can be prepared to respond. Stomach starts acting up? Out-of-nowhere hamstring cramp? Went off-course? Lost all your gels? Rehearsing these in your mind and talking yourself through walk-breaks or extra aid-station stops can mitigate some panic if the day gets tough.
Focus on the BEST-case scenario
Like positive mantras, visualization is an effective tool for creating success. If you're familiar with the course, walk (or run) yourself through the turns, hills, and finish chute. Feel those strong quads over the hills and the bump in heart rate as you start that kick at the finish. Picture the race clock, with your goal time showing. Repeat this rehearsal several times in the weeks leading up to your event, keeping it positive for the desired outcome. Sports psychologist, Nicole Detling, who has worked with the US Olympic team, suggests, “The more an athlete can image the entire package, the better it’s going to be.”
