Since a lot of folks are running marathons...or even ultramarathons...over the next several weeks, here a few final ideas:
Coach Paul
- Stay light and loose. Enjoy friends, funny movies, nature, bubble baths, dogs and children. Listen to the birds. Let the sweet outdoor sounds calm you and remove your anxiety.
- Avoid too much TV. Don't watch anything violent or overstimulating.
- Get plenty of sleep but don't stress if you have some difficulty sleeping the night before the race.
- Stay to your normal routines as much as possible.
- Eat what you are used to eating.
- Stay away from excess carbohydrates. Make sure to have some protein with all your meals.
- Keep race strategy simple and fluid.
- Go out easy and gently increase your pace until it feels right. Let your body dial it in to that sweet spot.
- Keep even effort. Give in to the uphills and headwinds. Let the downhills and tailwinds naturally increase your pace. No sudden surges or increases in pace.
- Try to stay out of your head and in your body. Pay attention.
- Compete with your fellow runners...not against them. They are fighting are hard battle too.
- Be kind to yourself when the race is over. See to your needs.
- Be brave. Pound your chest if you are scared.
- Have fun.
Coach Paul