Race Day Approaches

As the race day approaches we can all get butterflies in our bellies and our nerves can be on edge. However, there is no reason for that. There are some simple things to keep in mind a few days before the race that will help you perform at your best.

Pre-Race Day Strategies

• Carb-loading: Most runners have heard of the need for carb loading. It helps our body stock up on some extra energy that will be ready for us on race day.
• Eat more carbs 2-3 days before the race. However, this does not mean eat every meal as carbs. A slight increase each day will be good. And don't overdo it at any meal.
  
• Hydration: One that most people miss is the hydration. Much like how we need more carbs, a bit more water each day before the race will help us feel good on race day. I would also recommend cutting out pop and lowering caffeine intake a few days before.
  
• Sleep: Often time new runners will be really nervous the night before the run and will have trouble sleeping. Don't panic! While rest is important, the sleep you get 2 and 3 nights before the race will be more important that the night before. So for a Sunday race, rest well on Thursday and Friday night for sure. If you sleep well on Saturday night, all the better. But not critical.
• Alcohol: No, I'm not saying drink DURING a race. Ha ha (wouldn't that be great). I enjoy my beer, but to maintain peak fitness I abstain from any alcohol two weeks before a race. This may be a bit hardcore so one week before may be sufficient.
• Race Day Rush: OK, technically this happens at the race. But it is important, so pay attention! New runners will often feel the energy at the race line (and believe me, it is intense). The gun will go off and the crowd is off. You will feel a rush of energy and people push forward, and you will feel the power to push hard. STOP. You trained hard and you had (I hope) a race day plan. If your goal was 5:30/km, then ensure you stick with that pace (or slower) for the first few km. If you join the crowd and move that their pace, you will likely be pushing to hard and you will most certainly hit the wall early in the run. Stick with you plan, control the energy, and if you feel strong later in the race, then push harder and most people are slowing down. You will enjoy that feeling more.

More Motivation

Yes, I know. My last entry was on motivation. But heck, so will today's entry as I'm just that crazy! Seriously. The tests say so.

Yesterday's article was typed while on the couch but as I hit Publish, I visualized why I want to run. The desire too get fitter, healthier, and faster. That got me off the couch, down to the gym, and then on the treadmill for a fast run. And I pushed hard and felt the burn! Oh yeah! (I know - treadmill when it's spring - lame. But, it was late and it's just to floors down from my condo).

Today I went for a run outside when I got back from work. I was a little tired from the run yesterday but told myself to do it. ~~VISUALIZE~~ And the result - fantastic! I started a bit slow and was thinking I wouldn't make my target pace. But I told myself to keep pushing. After the first 15 minutes my legs warmed up and I was speeding up. My iPod tunes coursed through my body and intensified the fiery blood going through my veins, pumping my adrenaline. After hitting the turnaround point it was more of an uphill battle (i.e. it was net uphill), but I pushed through and speed up for the last half. In the end, a nice 10km run at my exact target pace - 4:47/km. Sweet!

The lesson from this: get out there even if you feel a bit tired. I was tired when I started, but after warming up I was able to push myself into a nice, intense workout. Had a still felt sore after that time, I might have held back and cut the run short to prevent injury.

Motivation

As I sit here on my comfortable couch with my laptop entertaining me and some nonsense on the big TV in the background, I ponder the concept of motivation. The motivation to get up, get out, and run when you just don't want to. The motivation to take the next step to a better, healthier body. The motivation to a more fulfilling life.

The Catch

As with anything good in life, there is a catch. Motivation will drive the great to be the greatest, the content to be the ecstatic, and can really help anyone improve. Sounds good, doesn't it? Well, we all know it isn't that easy. Many things will get in the way of our will to be better. Motivate, for all it's power, is so easily defeated by excuses of a long day at work, less than perfect temperature, and even our beloved couch.

The Cure

While I'm no expert, I have found a few ways to help inspire and combat the normal excuses that I sometimes face.

Too Tired: Often people say that they had a long day at work and that they're tired. They think that they won't feel good when they get out there. The solution: tell yourself you will just do 5 minutes and if you are still tired you can head back in. This is effective, since a few minutes of exercise will start invigorating you and you should be able to do your full run.

A Tad Chilly: Wow, look at that drizzle out there? Or is it too cold? Perhaps it's 0.34 degrees off from your preferred temperature. Well, if you are competitive in nature, think of it this way. All those other normal people who are too weak to go out are inside getting less fit. But you are a champ and will be out there pounding the pavement and gaining an edge in all of them! Snow you say? Sweet! I'll be surpassing even more peeps!

Just Feelin' Lazy: Alright, some times it's just a deep, down laziness that gets us. How to combat this? Well, it's harder. But the best way is to start thinking of why you're running. Whether it be for a great body, improved health, and to bet a PB, you need to focus on that. Close your eyes and see yourself in 6 months. Picture how much further ahead you will be for pushing yourself forward. If you don't, it's a downward spiral to the opposite. No one wants that. Now turn the TV off, get off the couch, and "run for the hills"!

I hope these help you get a bit more motivated. If not, I'll be getting ahead of you... :)

Click - TV off and sneakers on.

Lessons Learning - 100% Rested Method

The 100% Rest Method

This story isn't actually mine, by was told to me by my friend Kathleen. It's interesting and is a bit humourous. In a sadistic sort of way... ;)

Several years back Kathleen was excited about doing the Ottawa half marathon, and for two reasons. The race is a well known race with a beautiful route, and she would get to visit one of her friends she knew since high school who now lived there.

While chatting with her friend, her excitement for the race emanated. he got caught up in the moment and decided to sign up as well. Having been a good athlete in high school, we was looking forward to testing himself.

Race day came and the two friends were at the start line. Kathleen regaled her friend with her training exploits and was psyched that she would have a good time. At this point her friend laughs, shakes his head, and explains his plan.

"Kathleen", he says. "You runners are all fools. You spend the season running 4 days a week, pushing your body, and and for what? You show up on race day with a tried, worn down body. I, on the other hand, have the advantage. I spend zero time training. I enjoyed sleeping in on weekends. And I feel like 100%. So I'll wait for you at the finish line as my fully rested method carries me through." Kathleen shrugs and says "We'll see".

The race gun fires, our athletes are off, and the game is on. Kathleen moves through the course strong and confident. Her friend fares well for the first few kilometers, but starts to lose some steam. By the half way mark, her friend is no longer in view, so she continues.

At the finish line, Kathleen strides across with confidence. Her friend's wife is there and recounts that Kathleen crosses the line strong and full of energy, with a big smile on her face. And she also got a Personal Best! Then, they wait. And wait. After a good period of time they see Kathleen's friend. He is sweaty, red in the face, limping on both legs, and not happy looking at all. He passes the finish line, a miracle indeed, and lets out a sigh. Apparently, both his feet are fully blistered and, as he learns later, some toe nails have become blacken. The 5 block walk back to the car is painful for him, and he needs to stop every 50 meters to let the pain subside. Within days Kathleen is recovered and running again, cheerful as ever. Months later her friend can finally walk normally again, but still waits for some toe nails to grow back in.

While this is an extreme example of under training, the lesson to learn is that you need to have proper amount of training to be able to push your body to run longer distances. While you may cross the finish line with little training, you will regret not training in the end. Believe it.

Remember - always consult your doctor before starting a new training program.