Dave Spence
Step 1: THE NIGHT BEFORE
Pack all your gear before going to bed; that way you won't have to rush like crazy in the morning. Make sure you have everything you need, including extra clothing for inclement weather and a dry change for after running. Don't forget the all-important water bottle, post race snack, and headphones for pre race psych-up (or psych-down, if you like).
Step 2: THE RACE MORNING
Have a healthy breakfast. Get to the race early, greet your coach and team-mates. Think about your race, but don't waste energy fretting about every little thing. It's okay to feel a little nervous, but try not to anticipate problems. Put your headphones on and let the music put you in the right state of mind.
Step 3: THE WARMUP
Narrow your focus to the race and the race only. Put everything else: husband, wife, friends, your dog, out of your mind. Ease into a racing mind-set with easy jogging, stretching, strides, and your particular warm up routine. Think about how hard you've trained and how prepared you are to tackle the race. Review the course and your strategies.
Step 4: THE FINAL MOMENTS
Is your race number pinned on securely? Make sure. Are your shoes just right? Laces tied? Are you properly suited up according to the rules? Do your final jogging and stretching. Keep moving. Bond with your team-mates and coach. Maybe say a prayer. Feel proud to be a runner, one of the toughest challenges you'll ever face.
Step 5: THE START
Go out at a firm pace and find a comfortable rhythm. Get into position where you have room to run and move up. Be careful not to charge out too hard, an even pace usually works best no matter what your ability. Don't compare yourself with other runners; run your own race. Divide the course into sections so that mentally you can tackle one section at a time.
Step 6: THE COMPETITION
Learn to compete instead of worrying about your overall time. Try to stick with team-mates. Key on opponents. Pick them off one by one. Consider each move ahead as a victory, and collect those victories. Don't lose momentum even if someone passes you back. Always look ahead, think ahead. Concentrate. Use team goals for motivation.
Step 7: THE HILLS
Almost every course has at least one tough hill. Don't think about the hill until you get close to it. Then, consider it mechanically, not emotionally use correct form to run up (short stride, aggressive arm action, lean from the hips); keep up your momentum at the crest; and maintain correct form to run down (open stride, balance, forward lean). Hills are your friend.
Step 8: THE FINISH
Make your final push in the last 400. Don't hold back. You want to be spent, not fresh, when you cross the line. Even when you're tired, try to maintain good form with your body erect, gaze ahead, arms moving up and back. Make a last-gasp effort to pass key opponents. Once you catch your breath, congratulate other runners.
Step 9: THE COOLDOWN
Your race doesn't end at the finish, but about 15 minutes later. Grab your top and get a drink, but before you get too lazy, do some easy jogging and stretching to alleviate sore muscles. Develop a cool down routine with team-mates. Reinforce the hard effort by letting your post race emotions flow. Feel the satisfaction of going all-out and doing your best.
Step 10: THE ASSESSMENT
There is one measure of success: Did you do your best? Did you extend yourself physically, run smart, use your mental powers? Think about the way you ran more than about your place or time. You can't hit your best time in every race, but you can learn more and more about racing tactics. Make the commitment to learn, develop and grow as a runner.
(source Old Mutual)
Step 1: THE NIGHT BEFORE
Pack all your gear before going to bed; that way you won't have to rush like crazy in the morning. Make sure you have everything you need, including extra clothing for inclement weather and a dry change for after running. Don't forget the all-important water bottle, post race snack, and headphones for pre race psych-up (or psych-down, if you like).
Step 2: THE RACE MORNING
Have a healthy breakfast. Get to the race early, greet your coach and team-mates. Think about your race, but don't waste energy fretting about every little thing. It's okay to feel a little nervous, but try not to anticipate problems. Put your headphones on and let the music put you in the right state of mind.
Step 3: THE WARMUP
Narrow your focus to the race and the race only. Put everything else: husband, wife, friends, your dog, out of your mind. Ease into a racing mind-set with easy jogging, stretching, strides, and your particular warm up routine. Think about how hard you've trained and how prepared you are to tackle the race. Review the course and your strategies.
Step 4: THE FINAL MOMENTS
Is your race number pinned on securely? Make sure. Are your shoes just right? Laces tied? Are you properly suited up according to the rules? Do your final jogging and stretching. Keep moving. Bond with your team-mates and coach. Maybe say a prayer. Feel proud to be a runner, one of the toughest challenges you'll ever face.
Step 5: THE START
Go out at a firm pace and find a comfortable rhythm. Get into position where you have room to run and move up. Be careful not to charge out too hard, an even pace usually works best no matter what your ability. Don't compare yourself with other runners; run your own race. Divide the course into sections so that mentally you can tackle one section at a time.
Step 6: THE COMPETITION
Learn to compete instead of worrying about your overall time. Try to stick with team-mates. Key on opponents. Pick them off one by one. Consider each move ahead as a victory, and collect those victories. Don't lose momentum even if someone passes you back. Always look ahead, think ahead. Concentrate. Use team goals for motivation.
Step 7: THE HILLS
Almost every course has at least one tough hill. Don't think about the hill until you get close to it. Then, consider it mechanically, not emotionally use correct form to run up (short stride, aggressive arm action, lean from the hips); keep up your momentum at the crest; and maintain correct form to run down (open stride, balance, forward lean). Hills are your friend.
Step 8: THE FINISH
Make your final push in the last 400. Don't hold back. You want to be spent, not fresh, when you cross the line. Even when you're tired, try to maintain good form with your body erect, gaze ahead, arms moving up and back. Make a last-gasp effort to pass key opponents. Once you catch your breath, congratulate other runners.
Step 9: THE COOLDOWN
Your race doesn't end at the finish, but about 15 minutes later. Grab your top and get a drink, but before you get too lazy, do some easy jogging and stretching to alleviate sore muscles. Develop a cool down routine with team-mates. Reinforce the hard effort by letting your post race emotions flow. Feel the satisfaction of going all-out and doing your best.
Step 10: THE ASSESSMENT
There is one measure of success: Did you do your best? Did you extend yourself physically, run smart, use your mental powers? Think about the way you ran more than about your place or time. You can't hit your best time in every race, but you can learn more and more about racing tactics. Make the commitment to learn, develop and grow as a runner.
(source Old Mutual)