Tag: Mental Preparation

Mental preparation tips and guidelines. Motivating ideas and confidence builders.

  • Half Marathon + Marathon Weekend Final Tips

    Half Marathon + Marathon Weekend Final Tips

    You Can Improve Your Performance During the Last 48 Hours Without Running a Step

    While the physical training has been done, you can significantly enhance the quality of your performance and how you will feel after your race by doing the right things and avoiding the dumb things during the final two days. You’ve done the work. You covered the miles in training. Your “graduation day” is near; don’t let your goals become clouded by your worries or anxieties.

    (Note: Susan and I have been compiling and sharing these pre-race tips for years.  Many of these tips were adapted from articles and books by Jeff Galloway, John Bingham, and many other authors and coaches.)

    Key Mental Concepts

    Be Positive – You are naturally going to have negative thoughts over the next couple days, so have this list ready to bypass them and move into the world of positive thinking!  Repeat them to yourself as often as necessary:

    • I have no pressure on myself
    • I’m going to enjoy this
    • I’ll start slower and enjoy every step
    • The people around me are great
    • I’ve earned this!
    • Because I started slowly, I’m finishing strong
    • I feel successful!
    • I have been patient for the last 3-4 months, I can be patient until the 20 mile mark (or the 10 mile mark for the half-marathoners)

    Focus – Because of nervousness, the excitement of the pre-race expo, or the distractions of another city, the marathon, friends, etc., it’s easy to lose your concentration.  Remind yourself why you put in all those miles over the last 3-6 months.

    Be In Control of your Pre-Race Schedule and Thoughts – Be in charge of your behaviors during the crucial 48 hours before the marathon. You can control your attitude, your eating, your schedule, etc. This doesn’t mean that you should be sitting at home or in your hotel room eating salt-free pretzels and PowerBars and drinking water. Being with friends is positive. Just remember, you have veto power over what goes into your mouth, where you go, and how late you stay out. Being in control of your destiny is the primary step in running your best.  Plan ahead!

    The Night Before

    • Drink a couple mouthfuls of water (four to six ounces) every hour.
    • Mentally rehearse the marathon: feeling good, overcoming challenges, recovering.
    • Eat light carbohydrate snacks like energy bars or gels (not too many!).
    • Relax with friends or family.
    • Relax, laugh, enjoy the moment.
    • Did we mention – relax?
    • Go over the procedure, route, etc. for getting to the start.
    • Do a very relaxed mental rehearsal of the marathon, concentrating on the positive.
    • Pack your bag – again.

    Your Race Day Bag Should Contain

    • Race number and pins and Timing Chip on your shoe!
    • Race instructions, map, etc.
    • Shoes, socks, shirt, shorts, and gear to stay warm
    • Other clothes if it’s cold: pants, technical fiber top, long-sleeved T, gloves, hat, ear covering, etc.
    • Water (about 32 ounces)
    • Bandages, BodyGlide, etc.
    • $20-30 for reserve funds
    • Energy bars, gels, sport beans, bloks or your chosen carbohydrate source (enough for start, second half, and after)
    • Fanny pack or plastic bags
    • Some extra “throwaway” shirts and/or pants as extra layers in case the staging area is cold
    • Garbage bags as an inexpensive waterproof top and ground cover

    More Half Marathon + Marathon Weekend Final Tips

    Your Schedule for Half-Marathon or Marathon Day

    1. Wake Up – Set your wake up call so that you have plenty of time to get moving, gather your gear together, and go through your usual eating and drinking timetable which worked for you during the long runs.
    2. Eat – You should use what has worked for you in your long runs. Eating about 200-250 calories of high quality carbohydrate about an hour before the long one has helped many runners to stabilize their blood sugar level for the first half of the marathon.
    3. Go Slowly in the Beginning – Almost everyone who performs a personal record in the marathon runs the second half faster than the first. Slow down by 10-20 seconds per mile (from your projected marathon pace) during the first 3-5 miles. Many marathoners report that by starting out 15 seconds per mile slower, they have the resiliency to run 20-30 seconds per mile faster at the end of the marathon.
    4. Take Walk Breaks – For the first 16-18 miles of the marathon or the first 8-9 miles of the half-marathon, walk through water stops or stick with the run/walk ratio you may have practiced over the last 3-4 months. That way you enter that all important last portion of your event with all the energy reserves you need to finish strong!
    5. Eat During the Second Half of the Marathon – Eating small carbohydrate snacks during the second half of the marathon has helped marathoners improve time goals by boosting the blood sugar level. This will enhance your feeling of well being, maintain mental concentration, and sustain a positive mental attitude.
    6. Remember: Everyone Has at Least ONE “Bad” Patch – Group support helped pull you through at least one bad long run, didn’t it? By helping others through their tough times, you receive positive internal rewards. These tough runs teach you how to deal with tough portions of the marathon itself. During your race you will have tough spots. Stay positive and draw on the strength of those surrounding you in the race. Don’t be surprised by a “bad patch.” Acknowledge it and know that your training, your training buddies, and your willingness to do your best will pull you through until you start feeling better again. The closer that finish line and finisher’s prize is, the better you will begin feeling!

    Race Day Morning List

    • Drink two to four ounces of water (a few mouthfuls only!) every 20 minutes or so.
    • Eat – according to the schedule which has worked for you in the long runs.
    • Bring your bag, car keys, etc.
    • Leave at least 30 minutes before you think you’ll need to leave . . . in case of traffic, etc.
    • If you have several hours at race site before start, stay warm, get off your feet and relax.
    • 45-60 minutes before the start, walk around the staging area to mentally rehearse lining up.
    • Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
    • Keep an eye on the porta-potty lines.  Don’t wait until it’s too late!
    • Jog for two to three minutes (very slowly) just before lining up.
    • Keep the legs moving, in place if necessary, as you stand waiting for the start.
    • If going for a time goal, get to the starting area early enough to secure a good place.
    • Those with a goal “to finish” should line up in the back of the crowd.
    • Joke around; enjoy the energy and personalities of the folks nearby.
    • Go out slowly. If it’s hot, go out even slower!
    • Get over to the side of the road when taking a walk break.
    • Drink when you feel the need. Drinking at every water station might be too much for some.
    • If you feel warm, pour water over your head at each water stop.
    • Each walk break gives you a chance to appreciate and enjoy every mile.
    • When tired shorten your stride.
    • Don’t stretch during the run or immediately afterward.
    • You may cut out the walk breaks after mile 18-20 if you’re feeling good.

    Immediately After Finishing Your Half Marathon or Marathon

    • Grab water and carbohydrate food(s).
    • Walk, eat and drink. Do not sit down or lie down for at least a half hour after finishing (unless you need medical attention).
    • If possible, immerse your legs in a cold bath, as soon after the finish as possible.
    • Walk for 30 to 60 minutes later in the day.
    • Eat carbohydrate snacks continuously for the rest of the day.
    • Drink four to six ounces of water or electrolyte fluid (at least) every hour.
    • Walk for 30 to 60 minutes the next day.
    • Run/walk for 30 to 45 minutes two days after the marathon.
    • Continue to alternate: walk 30 to 60 minutes and run/walk 30 to 45 minutes.
    • Be certain to make a gentle return to running. If you are feeling absolutely on top of the world for a few days, that’s great! Rest up and enjoy the view from there. Don’t be in a big hurry to get back out on the roads. Your muscles and your spirit will need some recovery time even if your mind doesn’t think so.  Your muscles will thank you!

    Even more Half Marathon + Marathon Weekend Final Tips

    Race Week Advice

    Race Day – It’s All Between Your Ears

  • Race Day It’s All Between Your Ears

    Race Day It’s All Between Your Ears

    It’s race weekend and you’re a bit anxious.  You’re looking for some wisdom to calm your nerves.  I’d like to reference a quotation from the famous pro golfer Bobby Jones. [In 1930 he won the “Grand Slam of Golf.” Eighty plus years later, no one has replicated his feat of winning the four major tournaments.] He is credited with saying: “Competitive golf is played mainly on a five-and-a-half-inch course…the space between your ears.” Also attributed to Bobby Jones was the observation: “Some people think they are concentrating when they’re merely worrying.”

    You’ve been preparing for this weekend for 4-6 months or more. That’s a lot of prep time. Think about it. You have had good runs.  Poor runs.  Runs that taught you something new.  And runs that proved just how fit and ready you are for your big race.

    I mention the thoughts of Bobby Jones to emphasize that the only thing standing in the way of a personally successful run this weekend is the grey blob of gelatinous matter between your ears. While Jones was referring to golf, his words are easily applied to the half marathon and marathon. If this is your first ever half marathon or marathon (or even second, third, or thirteenth) be prepared for the tricks your mind can play on you between now and the finish line.

    If you are in your final week, by now you have endured phantom aches and pains in probably thirty-seven different places in your body. If the left 1/4 inch of the third toe of your right foot all of a sudden begins to hurt, face it, all your preparation has been wasted. You might as well just stay home on race morning and eat a couple dozen jelly donuts and watch reruns of I Love Lucy. How can you possibly do well?

    Over the course of the last few days, raise your hand if you have had the sniffles, a headache, a sore throat, bad breath, overly sensitive hair follicles, or new wrinkles appear where they have never before existed. Have you lost count of how many times your pulse rate has gone up and down and up and down and up and down? Let me offer the following diagnosis: You have the most fatal of all runner’s diseases – the dreaded PRE-RACE JITTERS. The only known cure available is a starting line and a starter’s pistol, whistle, or air horn.

    You may very well suffer from this feared malady until you hear the bweeeeeep of your timing chip. I’m sorry. It’s part of what you got yourself into when you decided to commit to a half marathon or marathon goal. Keep the words of Bobby Jones in mind. Keep that “five-and-a-half-inch course” between your ears clear of the obstacles and don’t worry. YOU ARE READY!!

    A Checklist to calm those pre-race jitters:

    • Hydration: Thirsty now? Get some water. Don’t wait until two days before. Try some electrolyte replacement too. Water alone does not replace electrolytes lost from sweating
    • Toenails: Clip them a day or two before the event
    • FAQ and Race Day Info: Check your event site for info.  Nearly all half-marathons and marathons have this available.
    • Weather: Check conditions the night before and in the morning
    • Clothing: Lay out all options from sleeveless to long-sleeve, shorts, capris, vest, jacket, socks, shoes, bra, technical underwear, cap, etc.
    • Accessories/Food/Hydration: Sunglasses, key pocket, camera, gu’s, gel’s, shots, beans, electrolyte replacement, water carrier, have it all ready to go the night or two before
    • Water and Electrolyte Replacement: Water will be on the course, as well as Gatorade or other electrolyte replacement. Be sure you know who the drink sponsor is and if you’ve never used their product, you may wish to take your own that you are familiar with.
    • Plan Ahead: Check supplies before closing on Friday and go to Gallagher Fitness Resources ahead of time to stock up on essentials!
    • Extras: Pack a towel and set of dry clothes, extra water and pretzels or favorite snack to have in your car or bag when you finish. Food is available at the finish but plan a backup just in case what is available does not sound good. Replenishing lost nutrients as soon as your stomach can handle it helps you recover quicker.
    • Dinner night before: Do what has worked the night before your long training sessions; don’t do anything you’ve never done before!
    • Arrival: Arrive early enough to stand in line for the port-a-potties
    • Stay warm: Disposable garbage bag with hole cut in top may help keep you warm while waiting around for the gun to go off
    • Have fun! Be confident you have done your best to prepare. Stop worrying, it won’t help. The hay’s in the barn.
    • Good Luck! Smile for the camera and get those arms up in celebration!
  • Event Preparation Checklist

    You’ve trained diligently for your event and now all you have to do is get a good night’s sleep, wake up early enough in the morning and head to the starting line.  But, do you have everything you need?  Many participants, from first-timers to veterans, take last-minute preparations for granted.

    To be prepared, make a checklist. Use it to pack a bag full of everything you may need before, during and after your event.  If you participate frequently, set aside a permanent event bag and keep a supply of most of what you’ll need already packed away.

    SHOES: Pack two pairs. Many pack racing shoes and training shoes. Even if you race in your training shoes, pack a second pair so you’ll have dry footwear after the race.

    INSERTS: Put orthotics, insoles, heel pads or other devices you normally use in the shoes you will be wearing for the event.

    SOCKS: Two pairs.  One for the event (inspect for seams or anything that may cause a blister) and another so you can have a dry pair to wear afterwards.

    JOG-BRA: Some may not wear a jog bra but if you do be sure you pack it. Lack of proper support for the girls is not fun!

    OUTFIT: Gone are the days when you grabbed the nearest T-shirt and headed out the door.  Now, not only do you get to decide whether to wear shorts or tights, but you get to color-coordinate your outfits.  Pack all the possibilities in case it suddenly gets colder, hotter or rainy.

    BIB NUMBER: If you have a bib number in advance, pin it on whatever you’re most likely to wear.  (It’s best to pick up your number before race day, if possible, to avoid last-minute stress.)

    CHIP TIMING: Many events no longer have bib numbers but use chip timing. You many receive a chip at packet pick-up which goes on your shoe and records your time electronically. In this case, you will also be provided with a mini lock-tie or something to attach the chip to your shoe.

    WARM-UPS AND POSTRACE CLOTHING: Pack the warm-ups you will wear before and after the race.  This may mean a rain-resistant outfit for a wet day.  Pack an extra T-shirt, sweatshirt, socks, etc., so you’ll have a dry set of clothing after you finish. It’ll make the post-event socializing and trip home much more comfortable.

    HOT/COLD WEATHER ITEMS: Sunscreen and a hat are always good ideas and sunglasses if it’s going to be sunny will be helpful.  In cold weather, you’ll need to pack gloves, a hat and perhaps a long-sleeved thermal shirt.  In extremely wet or windy conditions, you may choose to wear a light windbreaker or a vest as well.

    FIRST-AID/NECESSITIES: Consider packing extra toilet paper. Port-a-potties are usually well stocked but bring it just in case they run out.  Pack “Glide” or a similar product for your feet, inner thighs or other sensitive areas to prevent blisters and chafing if this tends to occur during training.  Bring a towel to dry off with whether it’s from sweat or rain.

    DRINK/FOOD: Pack water to drink, prior to the start and for the drive home.  Bring additional snacks for after the race. Some events have plenty but bring your own just in case.  A good mix of protein and carbohydrates will help you recover quicker and feel better later on in the day.

    WEATHER: Check the weather the night before and first thing in the morning to be aware of any last minute changes and modify your outfit as needed.

    LOGISTICS: A few days prior to the event,  go to the event website.  Review directions to get there, location of the registration/packet pick-up area, parking area, starting line, race course map (including turns and hills) and FAQ if available.  Print driving directions and place in your bag if it’s an unfamiliar place.  Plan to arrive at the event site about an hour before the start, especially if you’re not sure where you’re going or where you’re parking.  Quickly locate port-a-potties, packet pick-up, starting line area, etc. Get the lay of the land so you’re prepared and ready to go when the gun goes off… or the cowbells ring!

    WATCH: Place your watch next to your bag and put it on first thing race morning so you remember it.

    STRATEGY: The night before the event, review in your mind, your strategy for starting out easy and relaxed. There will be lots of people, noises, smells, excitement and adrenaline. Imagine a good blend of fun nervousness and butterflies mixed with some calm and confidence that your preparation and determination to finish the race will get you through it, finishing strong!

    Remember that your effort will feel easy at first because of the adrenaline.  It’s race day magic!  Start out wisely.  Imagine keeping your effort nice and controlled in the beginning so that you stay comfortable throughout the entire distance and don’t over-do it. Going out too fast is one of the most common mistakes that beginners and veterans make.  It leads to disappointment, a less than favorable performance and… it’s not as fun!

    HUMOR and GRATITUDE: Last but not least, take along a sense of humor. Stuff happens that’s out of your control and you don’t want it to ruin the day.  Many details are required to put on events and race directors do their best to provide a fun, safe experience for participants. Still, things go awry and can be frustrating, especially if it’s a new race director or a new event.  Take it with a grain of salt, do your best and be thankful for the opportunity to be on your feet and contribute positively to a community.  Cheers!

  • Susan’s Recovery Update: 2-6-11

    On Dec 30th I had ankle reconstruction. Fast forward to 2/11 and I get the CAST OFF! Progress! Then I’ll wear a boot for 4-6 weeks, with gradual weight-bearing and I’ll be able to get in the pool again and sweat! Progress!

    Rock Chalk Jayhawk – KU!

    People ask what happened and what exactly was done in surgery. The procedure included calcaneal osteotomy, flexor digitorum longus transfer, debridement of remnants of posterior tibial tendon and repair of old disruption spring ligament and medial talonavicular capsule.

    What it really means? The posterior tibial tendon, important for walking and running, was dysfunctional and I’d been compensating for years, creating damage to other tendons and ligaments, eventually decreasing joint stability which was worsening quickly. The osteotomy (restructuring the heel bone) and the flexor digitorum longus transfer (grafting one tendon to replace another) will provide joint stability. Surgery was successful and patience is my friend.

    Knee scooter = more mobility and independence than crutches or wheelchair. The uniform? Kansas Jayhawk Track & Field and Cross Country 83-85, hence the hot pink and blue cast! Have I been bored? Absolutely not! Leg elevated, mostly, laptop, cell phone and books provide plenty to keep me occupied, and visitors, delightful! As for the scooter, John calls me “Scooter Girl!” Go figure.

    Many family, friends and customers have been very helpful through my recovery and transition. To all, your wonderful support and thoughts for continued recovery are greatly appreciated! Thank you!

    Cheers! – Big Cat Kahuna

    “Mind is the great lever of all things. Human thought is the process by which human ends are ultimately answered.” – Daniel Webster

  • Race Week Advice

    Race Week Tips – (they apply equally well for both the marathon and half marathon distances):

    You Can Still Improve Your Performance During the Last 48 Hours
    [Adapted in part from an article by Jeff Galloway]
    While the physical training has been done, you can significantly enhance 1) the way you feel afterward and 2) the quality of your performance by choosing certain behaviors and avoiding others during the final two days.  Race day is near; don’t let your vision get cloudy.

    Focus

    Because of nervousness, the excitement of the expo and distractions of another city, the marathon, friends, etc., it’s easy to lose concentration on a few key items.

    You Are In Control

    You need to be in charge of your behaviors during the crucial 48 hours before the marathon. In this way you can control your attitude, your eating, your schedule, etc. This doesn’t mean that you should be sitting in your hotel room eating salt-free pretzels and Clif Bars and drinking water. Being with friends is positive. You have veto power over what goes into your mouth, where you go, and how late you stay out. Being in control of your destiny is the primary step in running your best.

    Be Positive

    Have a list of statements that you can repeat as necessary. You’re going to have negative thoughts slip out from the left brain so we’ll work on a way to bypass them and move into the world of the positive:

    • I have no pressure on myself
    • I’m going to enjoy this
    • I’ll start very slowly
    • The people are great
    • I’ve earned this!
    • Because I started slowly, I’m finishing strong
    • I feel successful!
    • I have been patient for the last 3-4 months, I can be patient until the 20 mile mark (or the 10 mile mark for the half-marathoners)

    Half-Marathon or Marathon Day

    Wake Up
    Set your wake up call so that you have plenty of time to get moving, gather your gear together, and go through your usual eating and drinking timetable which worked for you during the long runs.

    Eat
    You should use what has worked for you in your long runs. Eating about 200-250 calories of high quality carbohydrate about an hour before the long one has helped many runners to stabilize their blood sugar level for the first half of the marathon.

    Go Slowly in the Beginning
    Almost everyone who performs a personal record in the marathon runs the second half faster than the first. Slow down by 10-20 seconds per mile (from your projected marathon pace) during the first 3-5 miles. Many marathoners report that by starting out 15 seconds per mile slower, they have the resiliency to run 20-30 seconds per mile faster at the end of the marathon.

    Take Walk Breaks

    For the first 16-18 miles of the marathon or the first 8-9 miles of the half-marathon, stick with the run/walk ratio we practiced over the last 3-4 months. That way you enter that all important last portion of your event with all the energy reserves you need to finish strong!


    Eat During the Second Half of the Marathon

    Eating small carbohydrate snacks during the second half of the marathon has helped marathoners improve time goals by boosting the blood sugar level. This will enhance your feeling of well being, maintain mental concentration, and sustain a positive mental attitude.

    Remember: Everyone Has at Least ONE “Bad” Patch
    Group support helped pull you through at least one bad long run, didn’t it? By helping others through their tough times, you receive positive internal rewards. These tough runs teach you how to deal with tough portions of the marathon itself. During your race you will have tough spots. Stay positive and draw on the strength of those surrounding you in the race. Don’t be surprised by a “bad patch.” Acknowledge it and know that your training, your training buddies, and your willingness to do your best will pull you through until you start feeling better again. The closer that finish line and finisher’s prize is, the better you will begin feeling!

    Race Day Checklist

    The Night Before

    • Drink a couple mouthfuls of water (four to six ounces) every hour.
    • Mentally rehearse the marathon: feeling good, overcoming challenges, recovering.
    • Eat light carbohydrate snacks like energy bars or gels (not too many!).
    • Relax with friends or family.
    • Relax, laugh, enjoy the moment.
    • Did we mention – relax?
    • Go over the procedure, route, etc. for getting to the start.
    • Do a very relaxed mental rehearsal of the marathon, concentrating on the positive.
    • Pack your bag.

    Your Race Day Bag Should Contain

    • Race number and pins and Timing Chip on your shoe!
    • Race instructions, map, etc.
    • Shoes, socks, shirt, shorts, and gear to stay warm
    • Other clothes if it’s cold: pants, technical fiber top, long-sleeved T, gloves, hat, ear covering, etc.
    • Water (about 32 ounces)
    • Bandages, BodyGlide, etc.
    • $20-30 for reserve funds
    • Energy bars, gels, sport beans, bloks or your chosen carbohydrate source (enough for start, second half, and after)
    • Fanny pack or plastic bags
    • Some extra “throwaway” shirts and/or pants as extra layers in case the staging area is cold
    • Garbage bags as an inexpensive waterproof top and ground cover

    Race Day Morning List

    • Drink two to four ounces of water (a few mouthfuls only!) every 30 minutes or so.
    • Eat – according to the schedule which has worked for you in the long runs.
    • Bring your bag, car keys, etc.
    • Leave at least 30 minutes before you think you’ll need to leave . . . in case of traffic, etc.
    • If you have several hours at race site before start, stay warm, get off your feet and relax.
    • 45-60 minutes before the start, walk around the staging area to mentally rehearse lining up.
    • Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
    • Jog for two to three minutes (very slowly) just before lining up.
    • Keep the legs moving, in place if necessary, as you stand waiting for the start.
    • If going for a time goal, get to the starting area early enough to secure a good place.
    • Those with a goal “to finish” should line up in the back of the crowd.
    • Joke around; enjoy the energy and personalities of the folks nearby.
    • Go out slowly. If it’s hot, go out even slower!
    • Get over to the side of the road and take every walk break, from the beginning.
    • Drink when you feel the need. Drinking at every water station might be too much for some.
    • If you feel warm, pour water over your head at each water stop.
    • Each walk break gives you a chance to appreciate and enjoy every mile.
    • When tired shorten your stride.
    • Don’t stretch during the run or immediately afterward.
    • You may cut out the walk breaks after mile 18-20 if you’re feeling good.

    Immediately Afterward

    • Grab water and carbohydrate food(s).
    • Walk, eat and drink. Do not sit down or lie down for at least a half hour after finishing (unless you need medical attention).

    Recovery Tips (all great tips!)
    Adopted in part from Jeff Galloway’s Marathon! (Phidippides Publication, 2000)

    • If possible, immerse your legs in a cold bath, as soon after the finish as possible.
    • Walk for 30 to 60 minutes later in the day.
    • Eat carbohydrate snacks continuously for the rest of the day.
    • Drink four to six ounces of water or electrolyte fluid (at least) every hour.
    • Walk for 30 to 60 minutes the next day.
    • Run/walk for 30 to 45 minutes two days after the marathon.
    • Continue to alternate: walk 30 to 60 minutes and run/walk 30 to 45 minutes.

    What’s Next?

    Now that you have finished your marathon, what’s next? Be certain to make a gentle return to running. If you are feeling absolutely on top of the world for a few days, that’s great! Rest up and enjoy the view from there. Don’t be in a big hurry to get back out on the roads. Your muscles and your spirit will need some recovery time even if your mind doesn’t think so.

    Walking right after your marathon and then again on the next day is a good way to ease back into your walk/run routine. On the second day after the big day, try going for a 30-60 minute walk/run, even if you feel more comfortable walking for most of the way. Over the next two weeks, you can gradually increase the ratio of run to walk. Include frequent walk breaks! Your muscles will thank you!