Week 12: Run Your Race
Athletes,
The half marathon is a chess match. The miles will fly by and you'll need to be patient while also knowing exactly when to go. That gradual push towards a strong finish is a work of art and it's on you to make the masterpiece.
Here are the keys... And spoiler alert it's not rocket science:
- Plan a negative split:__ A negative split is defined as running the second half of your race faster than the first half. Common misconception, you do not have to run each mile slightly faster than the one before. Split the race up into the first 6 and the last 7.1.
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Execute the negative split. Even harder than planning is executing. Remember to fight back against any and every desire that tells you to go faster those first 5-7 miles. Fight back against thinking that you’re all good skipping a water stop or accelerating recklessly by a group of friends. Keep the goal in mind and conserve your energy for the back half of the race.
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Know where your people are. Plan ahead and know where you’re going to see people. Whether it’s your parents, teammates, club or crew members or your friend Jeff who’s still out from the night before, hold those locations in your head and do your best not to give them too much of your energy as you pass by.
- Finish like a champion. You’ve put a lot into this training cycle, regardless of the time on the clock or how it went, try not to lose sight of the accomplishment it is to sign up, plan, prepare, train, sacrifice, line up and run a half marathon. The life changing nature of distance running is not limited to the “success” or “failure” on race day. As you run the last 100m, take stock of how far you’ve come and soak in each step.
SPORTS PSYCHOLOGY
Confidence, Grace, Calmness
It’s race week, which means it’s KISS week – keep it simple & don’t do anything stupid. Don’t run any extra miles, don’t sneak in any workouts you might have missed. The fitness thing is done – now you can focus on your mind.
Three things are beneficial in the last days before your race: confidence, gratitude and a calm attitude.
Reflection prompts:
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Confidence: Take some time to look in your “memorable run”-box from week 5 and read through the runs and workouts you placed in there.
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Gratitude: Write down the things you were grateful for in your preparation and focus on grateful memories from it (f.e. through pictures on your phone)
- Calm: Surround yourself with people that keep you calm and do calming activities. Breathing exercises like Box Breathing or 4-7-8 breath can also help.
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Execute Your Nutrition Strategy on Race Day
The big week is here, and your nutrition strategy should be in place to support a strong performance. Begin the morning with a familiar, easily digestible breakfast that has worked well during your training – usually a mix of simple carbohydrates and a bit of protein. Continue to hydrate steadily in the hours leading up to your start time, but avoid over-hydrating which could lead to discomfort. During the race, use your practiced fueling strategy, whether that means energy gels, chews, or a sports drink, to keep your energy levels steady. Remember, your nutritional preparation is a key part of your race-day success, so trust your training and let your carefully planned diet carry you through to the finish line.
RECOVERY
Optimize Pre-Race and Post-Race Recovery
On race day, your recovery strategy is just as important as your warm-up routine. Start your morning with a gentle stretch and light mobility exercises to activate your muscles without inducing fatigue. Throughout the race, pay attention to your body’s signals—take a moment to walk or stretch if needed, and use any planned recovery stations to your advantage. Post-race, prioritize a cooldown with walking and stretching, and consider recovery techniques such as a cool-down shower or light foam rolling to aid in muscle relaxation. Remember, a solid recovery plan on race day will set the stage for a quicker return to training and ongoing long-term benefits.