Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let’s get started by talking about the weekend we’ve all been waiting for… Bass Pro Marathon Weekend!!! It's right around the corner! And while this is an exciting time for first time runners and seasoned runners alike, you might be saying, “I’d sure like some tips that will make the experience better and/or easier.” Well… in an effort to calm any prerace nerves that you might have and to ensure that you’ll walk away with a smile on your face, check out these tips that are sure to help. These tips also apply to those of us (yes I’ll be there too!) running Dogwood Canyon as well!
Pre Race
Stop Stressing
For real! Races like the ones Bass Pro put on are hugely positive community events. Think about it—you get to spend your morning with strangers cheering you on, feeding you and offering you water, as well celebrating you doing something healthy for yourself. And you get to meet other runners along the course. No cause for stress right? Just go and enjoy the fun!
And if your biggest fear is coming in last, don’t worry. In all likelihood, you won’t be last. People with a very wide range of abilities and levels of fitness do the races. And there's always lots of walkers! But if you're last, that’s still something to celebrate because you’re lapping everyone on the couch! And you still go home with the same medal as everyone else!
And did I tell you that the last place finishers are cheered on and applauded for their extraordinary dedication and determination?? So don’t stress over your time or placement. Just enjoy the experience!
Cover the Route Beforehand and Make the Best Use of It
If you feel the need, drive or study the route where the race will take place so you can get familiar with where you’ll need to push and where you can cruise. Lots of runners find this calming. Don't worry if you're not one of those runners though. I personally like surprises and rarely check the course beforehand. Finding the race start beforehand, though, will prevent you from getting lost on race morning! So don't neglect this part. *This is also a great time for your family to plan out their stops. Nothing encourages a runner more than having their family cheer them on and the Bass Pro course is super family friendly with parking lots along the course where your family can position themselves to be there as you pass by. Never underestimate the pep this will put in your step!
Get Ready the Night Before
Lay out all your gear and get as much sleep as possible- aim for eight hours. *Many runners won’t sleep well the night before a race. This is extremely common! Which is the reason the night before the night before is crucial for getting ample shuteye. Make plans to nail that part of your rest routine and then you won’t have to fret if race night has you tossing and turning like it does the majority of runners.
Lay out all your gear and get as much sleep as possible- aim for eight hours. *Many runners won’t sleep well the night before a race. This is extremely common! Which is the reason the night before the night before is crucial for getting ample shuteye. Make plans to nail that part of your rest routine and then you won’t have to fret if race night has you tossing and turning like it does the majority of runners.
Don’t do Anything New
Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several runs. Stick with the routine that works for you. *It can be extremely tempting to wear that new shirt you picked up at the expo but don’t do it. Use the new shirt as a reward for crossing the finish line. I personally never wear a shirt until I’ve earned it and this helps me to push on when the race gets tough. Picture yourself wearing your race shirt with your feet up and that medal around your neck when the miles get hard… and remember, short term pain equals long term gain. In other words, the suffering won’t last but if you push through, the medal can hang on your wall forever!
Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several runs. Stick with the routine that works for you. *It can be extremely tempting to wear that new shirt you picked up at the expo but don’t do it. Use the new shirt as a reward for crossing the finish line. I personally never wear a shirt until I’ve earned it and this helps me to push on when the race gets tough. Picture yourself wearing your race shirt with your feet up and that medal around your neck when the miles get hard… and remember, short term pain equals long term gain. In other words, the suffering won’t last but if you push through, the medal can hang on your wall forever!
Get Off Your Feet
In the days before you race try to stay off your feet as much as possible. Relax and leave the lawn mowing or shopping or sightseeing for after the race.
In the days before you race try to stay off your feet as much as possible. Relax and leave the lawn mowing or shopping or sightseeing for after the race.
Put Your Hands on Your Bib
The night before the race lay out your clothes and fasten your bib on. The bib is the main one thing you'll need at the starting line. Don’t show up without it! *If this is your first race, make sure your bib is attached to the FRONT of your shirt or shorts (determine beforehand which location works best for you--I'm a fan of pinning it to the waistband of my shorts). There are several reasons why this is important and your timers and race director will be thankful for you doing it.
The night before the race lay out your clothes and fasten your bib on. The bib is the main one thing you'll need at the starting line. Don’t show up without it! *If this is your first race, make sure your bib is attached to the FRONT of your shirt or shorts (determine beforehand which location works best for you--I'm a fan of pinning it to the waistband of my shorts). There are several reasons why this is important and your timers and race director will be thankful for you doing it.
Race Day
Limit Your Sipping
Yes you need to stay hydrated, but no major drinking 30 minutes before the gun goes off; sip if your mouth is dry or it’s particularly hot out but resist the urge to guzzle down a lot of fluids to avoid stomach upset. Your best bet is to stay hydrated throughout the day by drinking at every aid station.
Yes you need to stay hydrated, but no major drinking 30 minutes before the gun goes off; sip if your mouth is dry or it’s particularly hot out but resist the urge to guzzle down a lot of fluids to avoid stomach upset. Your best bet is to stay hydrated throughout the day by drinking at every aid station.
Hydration should be a priority at all times but especially the 48 hours before race day. Aim to consume at least half your bodyweight in ounces each day, especially in the days leading up to the race. So for instance, if you weigh 150 pounds, aim for a minimum of 75 ounces of calorie-free fluids like water each day.
Arrive Early
Get to the race at least half an hour to an hour before the start so you’ll have time to calm your nerves, use the porta potty, and warm up. You don’t want to be running to the starting line and begin the race frantic. On a side note, get in line for the porta potty as soon as you arrive. You may not have to go when you get in line but chances are you will by the time it’s your turn.
Get to the race at least half an hour to an hour before the start so you’ll have time to calm your nerves, use the porta potty, and warm up. You don’t want to be running to the starting line and begin the race frantic. On a side note, get in line for the porta potty as soon as you arrive. You may not have to go when you get in line but chances are you will by the time it’s your turn.
Look at the Big Picture when Dressing
It may be cold at the start line but it will warm up quickly. The rule of thumb is to always dress for 20 degrees warmer than it is. But you don’t have to freeze while you wait! Wear extra layers that can be easily shed and tossed to the side as you complete a few miles and warm up. Hitting your local thrift store is always a great idea to save money on ‘disposable’ clothing. The good part is the clothing left behind will be donated back to local thrift stores making it a win for everyone.
Arm warmers are always a great idea when talking about easily sheddable layers. Buy a pair of knee high socks and cut out the toes out. This is a thrifty way to make your own arm warmers so you won’t feel bad about throwing them away.
Set at Least Two Goals
Set one goal for a perfect race and another as a backup in case it’s hot, cold, windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong. It’s best to also set a third goal that has nothing to do with your finishing time. This performance goal could be something like finishing, running up the hills rather than walking them, or eating the right foods at the right time and successfully avoiding GI distress! You’re in charge so set those goals.
Fix it Sooner, Not Later… So Important!
If your shoelace is coming untied or is tied too tight, if you start to feel chafing early in the race, or you notice anything that is becoming a problem, just stop. Take a few moments to take care of the reason it’s starting to become troublesome before it becomes a real problem later in the race.
If your shoelace is coming untied or is tied too tight, if you start to feel chafing early in the race, or you notice anything that is becoming a problem, just stop. Take a few moments to take care of the reason it’s starting to become troublesome before it becomes a real problem later in the race.
Line up Early
You don’t want to be rushing to the starting line so don’t wait for the last call to get there.
You don’t want to be rushing to the starting line so don’t wait for the last call to get there.
Start Slow and Stay Even
Run the first 10 percent of the race slower than you normally would with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish.
Run the first 10 percent of the race slower than you normally would with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish.
After the Race
Keep Moving
Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state. Be sure to do some post-race recovery stretches to stretch out your legs, back, and hips. *Try to keep moving throughout the day as this will aid with recovery.
Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state. Be sure to do some post-race recovery stretches to stretch out your legs, back, and hips. *Try to keep moving throughout the day as this will aid with recovery.
Refuel
There are usually snacks at the finish line but what the race provides may not sit well with you. To recover quickly, bring a snack with a combination of protein to rebuild muscles and healthy carbs to restock your energy stores. Consume it within 30 minutes of finishing the race. You might try a sports recovery drink, energy bar, or other packaged food that won’t spoil, spill, or get ruined in transit.
There are usually snacks at the finish line but what the race provides may not sit well with you. To recover quickly, bring a snack with a combination of protein to rebuild muscles and healthy carbs to restock your energy stores. Consume it within 30 minutes of finishing the race. You might try a sports recovery drink, energy bar, or other packaged food that won’t spoil, spill, or get ruined in transit.
Get Warm
Change out of the clothes you ran in and get into dry clothes as soon as possible. After you cross the finish line your core temperature will start to drop fast and keeping sweaty clothes on will make you cold. *To add to your experience, plan to change clothes and then head back to the finish line to cheer on the other runners coming in until the last finisher crosses. This is so much fun that a big group of us do it every year.
Change out of the clothes you ran in and get into dry clothes as soon as possible. After you cross the finish line your core temperature will start to drop fast and keeping sweaty clothes on will make you cold. *To add to your experience, plan to change clothes and then head back to the finish line to cheer on the other runners coming in until the last finisher crosses. This is so much fun that a big group of us do it every year.
The Next Day, Get Going
As sore as you might feel the day after the race it’s important to do some sort of non-impact activity like swimming, cycling, or working out on the elliptical trainer (light walking works too). The movement will increase circulation to your sore muscles and help you bounce back sooner. It may seem contrary but it's true! Just keep the effort level easy.
These tips can be the final additions to your training plan. Use them to optimize your effort and make race day the best it can be.
As sore as you might feel the day after the race it’s important to do some sort of non-impact activity like swimming, cycling, or working out on the elliptical trainer (light walking works too). The movement will increase circulation to your sore muscles and help you bounce back sooner. It may seem contrary but it's true! Just keep the effort level easy.
These tips can be the final additions to your training plan. Use them to optimize your effort and make race day the best it can be.
And there you have it friends. By utilizing these tips, you'll increase your chances of not only making it to the finish line but having a great time while doing it. Race day is less than two weeks away so get your game plan in place and be ready to execute it! See you soon!
Happy Running!
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