Column 8, June 2008

Back racing…lessons learned, and tips for beginners

In collaboration with my coach and physio, I was limiting my weekly mileage to 110-120km to avoid injury (in previous times my training average was around 140km)
My longest runs were 1h40m rather than 2 – 2 ½ hrs, and focussed more on tempo. Again, this was to reduce the risk of injury, but also because my next marathon is not until Nov, so there is no need for big miles yet.
I had been doing Pilates 3 times a week for 18mths+ combined with specific gym exercises and run drills, leading to better running technique, which I definitely noticed in the later stages of my race.
I have become more relaxed with my training programs, and listen more to my body when I need easy days. This means the ability to train harder in key runs sessions.

And while all these things probably impacted on my race, there is another factor which I feel is as important, if not more so than all the above combined.

Mental preparation and outlook

I remember going into this race thinking;

“I’m here, I’ve made it to this point with all parts in the right places, nothing too sore, and I’m going to make the absolute most of this opportunity to enjoy feeling like an athlete again”
“Where I end up in the race is beyond my control, but racing to the best of my ability is totally up to me”
“I look forward to that awesomely satisfying feeling at the end, knowing I’ve given everything I have today”
“What ever the final result, I will be happy that I now have a starting point to build on”

I changed a few other things leading into the race to help me feel more relaxed, as I knew the adrenaline of being on the start line again would in itself make me a little anxious;

I bought a merino t-shirt to race in and wore my training shorts, when I would previously wear a racing singlet/crop top and Lycra shorts.

How did this help you ask? Because it had been so long since I’d raced, putting on my usual “race outfit” seemed like too much pressure, so I aimed to be first and foremost, comfortable.

This also meant wearing cushy lightweight trainers rather than the usual “racing flats”.

I stuck to my other tried and tested pre-race rituals to help me arrive at the start line physically and mentally prepared.

My ‘race kit’ was packed the day before, and I spent quiet time devising my ‘race strategy’ and goals.

I familiarised myself with the start/finish area, and noted how frequently km’s were marked. If you are racing longer than 90mins also check how often the aid stations occur.

On race morning my alarm went off 3 hours before the race to give plenty of time to digest my pre-tested, pre-race meal (high carbohydrate, low glycaemic index, low fat), hydrate, and pass a bowel motion… Believe me; the latter comes as quite a relief on race morning!

I arrived at the start area about 45 minutes before the race to allow time to warm-up and queue for toilets if needed.

And although some people are too focussed to chat before a race, I relaxed myself on the start line by saying Gidday to all the familiar faces from years ago, and wishing them good luck. I was then quite touched when the legendary Gavin Stevens yelled out “welcome back”. Man I love the running community, and it was special to feel part of it again.

Have an awesome running month, it’s a great sport.

Marnie Oberer