Three Mindset Tips to Successfully Execute A Difficult Workout Or Race

I’m a few weeks out from running the Colorado marathon, and despite the shortened distance from my typical ultra races, I’m actually more nervous for this one. My goal is a sub 3 hour marathon, which would be a pretty significant PR. Ultra marathons are really just a long day of problem solving and working with the trail, which for most runners means a bit more wiggle room to hit their goals. With a marathon the room for error is so much smaller!

While my achilles is still not 100% a net downhill road marathon is actually the perfect atmosphere for minimal pain-so I’m hopeful things hold up through the race. I’ve been doing a lot of miles on a flat, spongy track to keep the leg speed up and impact for my heel low. I’ll typically do a handful of track workouts in an ultra marathon buildup-just to keep some turnover-but nowhere near what I’ve done in this buildup for the Colorado Marathon. My mind and legs have actually really enjoyed the different challenge of track workouts-but I will say, even though the running is flat (a shift from my typically hilly trail runs) the workouts are still incredibly challenging-just a different kind of challenging. I’ve had to tap into a different area of my mind and fitness to complete some of the workouts and I’m excited to see how the new perspectives will translate to ultra trail running. Here are a few strategies I’ve been using in this buildup and will definitely be tapping into during the marathon.

Focus on Pacing

Man, this is one that I constantly have to work on. The goal of my workouts/races is to negative split and run the last half faster, but wow is it hard to stay calm at the beginning and not go out too fast. It’s easy to assume banking time at the front half of the run will help your overall time, but that so rarely is the case (for me at least). If the goal is to run 6x1 Mile @ 6:30, running the first 2 miles at 6:15 may mean you can’t hold on for the last 4 @ 6:30. Instead focus on consistent pacing and not pushing beyond your ability at the beginning. Now, certainly there are some days/workouts/races where things are just clicking and you want to push and go with it, but in general, it’s best to stick with the plan and focus on staying relaxed, calm, in control, and committed to a pace.

Run the Mile You’re In

Whether it’s a workout or race, staying in tune to the present moment is vital to a successful effort. One way I do this is staying focused on flow-a state of mind in which one becomes completely immersed in an activity. I’ll tune into different parts of my body, check in with my breath, envision quick turnover, and focus on each step as they come. If my mind wanders or becomes anxious I will prompt a return to flow by preparing trigger phrases such as, “Stay in this mile, Light and fast, You are able”, to bring my mind back to the present. At times I will even envision my breath going to different parts of my body-actively sending energy to my legs, chest, arms. Whether it’s a placebo effect or actually a proven theory I’m not sure, but I do know our minds are pretty powerful so if something works run with it.

Four Mile Rule

This is a technique I use towards the end of a race, that stemmed from my 4x2x48 challenge in which I ran 4 miles every 2 hours for 48 hours. Four miles. That’s all. No matter how I feel I can run 4 miles, right? So in the example of my upcoming marathon when I hit mile 22 I will use my 4 mile strategy and tell myself I’m just starting the run and only have to go 4 miles. I’ll then repeat that pep talk at 3 miles, 2 miles, and 1 mile. Again, does this change the distance I’ve already run or have to go? Of course not! But it does help me mentally snap out of how poorly I may be feeling in the moment and know that I can 100% complete the effort because if I could run 4 miles for 48 hours I can run the last four miles of this race!

Our minds are so powerful, and often overlooked when training for a key race. Yes, do the physical training, but don’t forget to prepare your mind for race day. Just like you would practice your nutrition & pacing, you too should practice your mindset training. Long runs, hard workouts, or days you feel unmotivated are all excellent times to deploy your mental strategies. So at your next race, don’t forget to pack your fitness, your joy, and those fun mind games you’ve worked on:)