I met Coach and Marie at the Olympic Oval. We did a one mile warmup. We planned on doing some 200 m intervals, but we got on the topic of our race performance at the Salt Lake Half Marathon. Coach decided that we should just run some more easy laps while he talked to us about race strategy and race performance. He felt that a mental workout today was more important than our speed effort. Some important points he brought up:
-Leave the watch at home. Too many times in a race, we focus on our expected times and our splits. Doing this makes us more tense and therefore, we're preventing our bodies from performing at optimum levels since we're so focused on the pace that's on our watch.
-Do focused workouts. If you are doing a speed workout, focus on doing the best sprints you can. If you're doing a hill workout, work hard on the hills. Don't be so consumed with total mileage covered for the day.
-Don't beat yourself up. Both Marie and I commented that we weren't happy with our race performance on Saturday. Marie said it really affected her mood and was grouchy with her family. Coach told us that we need to reward and celebrate our success--we both finished in the top percentiles in our age group. There is no need to be negative--it will only harm and discourage us in the end.
-The week before a race, focus on the effort you've put into your workouts. The race is the time to put our efforts to the test. If you're focused in your workouts, you'll be focused in your race.
-Relax. Don't tense up in a race situation. Your body will naturally do what its always done. You've been here before.
Coach offers some very valuable information. I need to hear it repeatedly--I think for my next race (Ogden Relay) I'll not wear a watch. I've never done that before!
Coach commented that many of us in our group out-perform him in workouts, but when it comes to races, he outperforms us. He wants us all to learn how to race more effectively, since that's where the rewards are.
Afternoon: My friend Sadie and I ran a couple of miles in the park with her dog Benny. She has done one marathon. She signed up for St. George this year. I hope she gets in!
Evening: I did hill kills with Tracy, Johnny, Andrea, Murphy, and Jaxton. Beautiful weather! | 