Mental preparation, pre-race execution, controlled start, begin race, reach for the exquisite pain.
Mental preparation: start making up questions and answering them. What are
you going to eat/drink before the race? What are you going to do if there
is a traffic jam going to the race? how much
stretching/jogging/socializing? Cold? Hot? Windy? Race starts late?
Question every conceivable scenario. Though the answer to most questions
is simple, it means that you are mentally ready and you will not waste
energy becoming stressed about events beyond your control (like parking
problems). Key: do not waste energy on stress or doing unwise things, such
as talking too much running back and forth, ...
Same with the race. Are people going to hand you water? where? What
happens if you miss them? What are you going to wear in any possible
weather scenario? Know the course. You have to be in control.
Pre-race execution: just carry out everything you've planned and do not
spend any energy doing unnecessary things in the excitement. If the expo
is the day before the race, forget it. Get your number and go back to the
hotel room. Do not stand on your feet all day, sit whenever you can. On
race morning try to stay asleep until the start of the race. Do not chug
too much liquids before a race otherwise you will pee on somebodies legs
waiting for the race to start (ok confession, I got his shoe but not the
leg). I like a couple of packets of Ultra-Gel a few minutes before the
race with sips of water.
Controlled start: SLOW- slower than what you want to average. RELAXED- try
to stay asleep as you are on the starting line. Enjoy the spectators, wave
to the SO but not the SOB:-). If you run the first mile too fast, then slow
it down. I've run as slowly as 50 seconds off my final average pace at the
start (but that was probably too slow). Then just monitor yourself through
those early miles and try to take in liquids.
Begin race: After 6 or so miles, it is time to start running below average
pace to make up for the easy early miles. You have some 14 miles to make
up this time (yes 14) so you do not have to make it up immediately, though
if there is a good downhill stretch, you can really make up time. Still
try to run relaxed, let your lips flop around, play the piano with your
fingers, roll your shoulders. At mile 20 the race begins. You are now
tired, but if you have been in control throughout the race, you know you
can do it. Time to focus. All that training has to come into being these
last few miles. Do not cop out on the intensity because it hurts. You
spent too much time preparing for this. Run as fast as your legs can carry
you.
Exquisite pain. If you can do the above, then at mile 24 the pain will
become exquisite. What that means is that you are going to finish. You are
going to finish strong. You are going to pass people, eating their souls
in the process, sucking in the applause of the spectators, gaining energy
with every step. It is glorious.
Index