You Want to PR in Boston

If you want to PR in Boston here are some things to think about. I’ve been working with a couple of elite Boston female runners and these are things we’ve been working on and developing into a plan for months. This blog may make it seem like there are a lot of things to focus on but choose a few of these things.

Psychological race preparation the day before

1. Sleep close to the event. You don’t want to have to worry about getting there, arriving late, having a flat or getting a ticket. You don’t need that stress the day of the event. Eliminate as many stressors as possible the day of your event. Make it easy on yourself. Besides the day before a race is a preparation day and much of that preparation occurs at the race site or race area, for example packet pick up.
2. Eat enough, but not too much. Eat familiar foods. An upset stomach can also upset your psyche.
3. Relax and avoid crowds of nervous athletes as much as you can.
4. Try to stay off your feet and out of the sun; although a light workout and familiarizing yourself with the racecourse is a good idea. Try to get most of what you need done early in the day.
5. Have a routine for the day/evening before the marathon: bath, music, the food you eat, the people you spend time with; let the people around you know what you need in terms of the above requirements in preparing for the next day and taking care of yourself.
6. Think positively about the event, focus on using some imagery and deep breathing and take that with you into your sleep.
7. Plan ahead and make a list of what you need to bring to the race.

• Pack a marathon bag from your list and check it twice.
• Put out the clothes you’ll be wearing the next day; attach your race number.
• Prepare your race nutrition, and get everything out and ready for the race morning breakfast.
• Figure out what your routine will be for the next morning: will you eat first, shower first and how much time do you need to get ready.

Psychological race day preparation

Your pre-race meal should be eaten approximately 2-4 hours before starting time. Make sure when you are trying to decide what to eat and how much, take into consideration what you’ve been doing and what you have found to work. Some people need more food and some people need less. Caffeine can be a blessing for some and not for others. If you are used to a cup of coffee prior to training or competing and it doesn’t negatively affect you, follow your routine.

• Focus on process versus outcome. If you focus on improving the process you will obtain the outcome you are trying to achieve.
• Combat pre-race jitters. Once you feel those pre-race jitters creep in, take a moment to focus on something else: e.g. think about your favorite running place (e.g. beach, woods, mountains, city, etc.). Remember that place and the feelings associated with that place. When those jitters return take yourself back to that experience.
• Get rid of negative thinking. I am tired; I can’t do it; I want to quit. Your mind has control over your body so if you are saying to yourself ‘you can’t’ then you probably won’t. Practicing the use of ‘I can’ will help push you much farther and make you feel better and stronger.
• Dealing with race anxiety. This is what I call what if’s. The what if’s take your focus, concentration and energy away from the task. Again lets be realistic: how important is it for you to worry about something that hasn’t happened but more importantly might not ever happen. Worrying about something that might not happen takes a lot of energy and generally when you worry, you worry about the worst case scenario. How many times has the worst case scenario ever happened to you? The what if’s do not free you up for the present which means you aren’t able to react and respond as you need to. It narrows your focus and concentration, tightens your muscles, increase your heart rate, increase your breathing, etc. Refocus your energy and attention on being in the moment through some deep breathing and positive thinking.

Psychological recovery

• Depending on race length you will probably want to take the next day or two off from training to allow your body some recovery time.
• Psychologically you might feel some depression or sadness a day or two after your event and again this depends of the length of your race. This is fairly normal for most people, but particularly people new to the sport. You’ve put a lot of time and energy into training and perhaps participating in a group experience (team) and it has just ended. You have also probably given up time with friends & family. Getting back into your normal life routine may be difficult, but it’s important to be able to make that transition. Just as important is to make sure you have a program in place to begin light training again after a couple of days, get plenty of rest, eat well and drink plenty of fluids. All of this will help with post race blues.
• If you continue to struggle with this contact your coach, a sports psychology consultant or other fitness professional.

If you need help preparing for your next race please let me know: drmichelle@drmichellecleere.com. I offer free initial consultations in my office (Bay Area), Skype or phone.

Dr. Michelle

Photo credit: razoo.com