With racing back, it is time for nerves, fears and insane excitement. I am feeling it for sure. Something many of my athletes tell me after we start working together is how they have never made a specific race plan. SAY WHAT? A plan doesn't need to be set in stone or hard to do, I use 3 prompts to help make athletes a race plan. You can use them yourself for race day.
What are 1-3 outcome goals?
What are 2-4 process goals?
What are your fears?
Outcome goals are generally things like "I want to win my AG" or "I want to finish in X time". Process goals are things you can measure along the way, like "I want to drink every 20 minutes" or "I want to mark each mile with mental check in on everything that is feeling good". Fears, well, you know those, they include everything from getting lost to getting a blister to hurting too soon to having GI issues.
Once you know the process goals you use those to inform your plan. Build running around those. Then, for race day, these are your check ins. They should lead to your outcome goals.
The fears, you address one by one figuring out exactly all the things you could do if that thing you are scared of happens.
If you are scared of blisters, have a plan for stopping hot spots early and a second plan for treating blisters that have started. Set up your day with good socks and lube before starting. Almost all fears have a tangible solution that you can find.
No need to go into a race without a plan, they are easy to make and help you reduce anxious feelings pre-race and give you a way to check in on progress as you go.
If you are new to making race plans, get in touch and I can help you create one for your next race!
coach dana on running, racing and adventure