Notes for the last 4 miles

We will have a change in schedule this week and class will not meet this Wednesday as planned. We will meet as scheduled on April 18 – just a few days before our race day. Until that time I’ll be posting a number of lessons to read and think about to get you ready for the big event. By facebook, we can talk about how and when to meet up for race day so that we can run together. 

I like to spend these last classes thinking about two big things, and we’ll break each of these ideas down a bit further.

First - am I ready? The answer is clearly YES! Due to months of planning and yet it is a good time to review a few processes. These include structuring your rest period (taper) prior to race day, making sure your nutrition is in order, checking your mental process and knowing what you are shooting for on race day. So we’ll look briefly at several of these things that we have gone over already and make sure you are tuned up, so to speak.

Second - what do I do after this? Big question and a vital, one as many folks will experience “post race blues” from a vaccum in their training after so many months in preparation - funny sounding -  but common. The other group may say “yeah am free! I did it!” and sit down on the couch. Either case could be deleterious as you have worked hard to develop the capabilities and become more healthy and a proper “exit strategy “and next steps can set your course for continuing the benefits and going onto to more great things.  

Take a look at the lecture notes form Dr Sam Zizzi again and look at your own mental process prior to race day.

Are you using visualization techniques that allow you to reflect on what a great day will feel like and incorporating the five senses? Are you looking at your own reasons to run and not comparing yourself to others?
 

Are you embracing challenge as a good thing and making preparations to A) come up with action plans to squelch your perceived barriers B) letting go of uncontrollable variables on race day and preparing to have a great outlook for those you can control?

Remember that the variable that you can control, interestingly are the most important ones for you having a great day. Mental outlook, adequate rest & nutrition, not overtraining, not forgetting to secure your shorts are all key things and items you are in charge of – as opposed to weather, wind, crowds, etc.

If you’d like more time thinking about the mental landscape of training and performance, I have been enjoying the Fitness Behavior podcast found at iTunes or Bevanjamesseyles.com – check out fitness behavior episode #6, Podcast episode 7, episode 15, episode 3. This guy has a fresh outlook from New Zealand, is really right on with perspective and openness and gets us thinking a bit more about the mental attitudes that shape our training patterns and effectiveness. Free and well done.

Following below are a few items on race prep. Please use the index of posts on the right tool bar to read:

Race Recovery Planning posted 9/18/11
Lessons in salt, water and Advil posted 9/18/11
Caffeine Addendum posted 8/22/11

For mental process and a great race day please read:

Mark Cucuzzella inspiration posted 9/10/10
Mental training part 2 posted 9/3/10  

I like to send folks off with What’s next? posted on 9/24/10

Later this spring I’d like to write about changes in thought regarding stretching and will post that article when it is completed for folks to read. I’ve included links here for a few things to look at – namely Phil Wharton’s routines for active isolated stretching and Sock Doc’s counter points against static or ballistic stretching. Remember that you should only stretch a warm muscle if you are going to stretch as all and that stretching should be specific to the athlete, not the activity. So everyone is loose or tight in different places according to how we are built. Consider carefully where you need to be loosened.