Tuesday, March 02, 2010
F4 Denver Coach Patti Thurman offers some great tips as we get ready to race in Moab in less than three weeks!
We have one more big week, our longest and hardest run to come on Saturday, but we are ready! These next 2 1/2 weeks it is really important to take good care of yourselves. Extra sleep whenever possible, eat really healthy meals, extra Vitamin C and lots of fluids.
We are "sharpening" our fitness these next 2 weeks, then we will "taper" before the race. Tuesday has some Z3 running, to get those fast twitch muscle fibers working. Short but sweet and spicy intervals. Be sure to be really warmed up before this workout.
Thursday is more race pace practice. Saturday we will do 3 miles at our race pace after we have already run 9 miles - this will be a good simulation of the real event, so treat it as a dress rehearsal. Same breakfast, clothes (you will need a few extra layers, but if you have anything new and cute, be sure to wear it prior to race day), shoes, nutrition, hydration ( they are serving Gatorade Endurance at the race, if you can find some to practice with, great), hat, sunglasses, watch, etc etc. Nothing new on race day! So if you need any adjustment of your nutrition/hydration, this is the day to do it!
We have done a lot of Z1 running to build our endurance base, and for the last few weeks we have done some sharpening. This has been done through our hills, speedwork and pacing. Now, we are peaking the last few weeks before the race. Here are some good tips to remember as you get closer to the big day.
Know Yourself - practice eating and drinking on the run. What motivates you? Journal your runs to see which were your best ones and if you can associate them with how you ate/slept/focused.
Listen to Your Body - monitor your body signals while you are running. Do a check up: How do my feet feel? Is my breathing regular? Are my arms/jaw relaxed?
Talk to Your Body - pick some key words that work for you, such as relax, smooth, float, and practice saying them, like a mantra. "I run with confidence, intelligence and joy" is one that I especially like.
Listen to Your Mind - learn to detect negative thoughts during your runs and to deal with them. In your hard workouts, focus thoughs and energy into being in control of your runs - not too fast, not too slow, but smooth and perfectly paced. If you learn to control your workouts, you will be able to control your race.
Relax - use relaxation techniques to get a good night's sleep, remain calm, run smoothly and conserve energy during your runs.
Visualization - before and during your workouts, see yourself overcoming challenges and feel yourself running comfortably. Recall positive experiences from previous training runs or races. Have verbal reminders to drink fluids, maintain pace and focus on form.
Learn to Deal with Discomfort - an adequate training program combined with proper race pacing should prevent intense pain during your race. However, pain does sometimes occur! Note the normal sensations of fatigue during your long training runs so that you will know what to expect during the race. There WILL be rough patches, but know that they will pass. Most of the discomfort is due to fatigue or simply the sane body talking to the insane master: "What are you doing to me, I'm tired!" The master can answer, "I'm the master here and I want to finish! It's not that much farther, WE CAN DO IT!"
Simulate Your Race - practice on similar terrain (ie, hills!). Divide the race into manageable increments, say, a 5 mile race, then another 5 mile race, then a 5k. Practice body scans, self-talk, use your imagination to see yourself running as a graceful animal, imagine a giant hand pushing you up the hill. Run when tired and practice dealing with discomfort. Think of any problems that may arise and figure out how to simulate them and cope with them. Practice running at YOUR OWN PACE. Practice passing others("Go Fishing! Reel 'em in!) The best way to convince yourself that you can do something is to actually do it.
I have seen your hard work and motivation, and you will be ready! Have a healthy, restful and energized week, and be ready for the Dress Rehearsal on Saturday!