Run ROCKCF Strategy

So you're running the RockCF Half Marathon and you don't have a strategy, but want to do your best?  You've come to the right place!  Let's help you create your own mental checklist of things to do before the race, day of the race, and most importantly a strategic way to approach this particular course.

Step 1:  Review the course: YOUTUBE VIDEO of ROCK CF (7 min higher speed video)

Make note of the number of obvious turns, also pay attention to the subtle curves in the road

choose the fewest number of straight lines AKA "run the tangents" (avoid running on the outside of the curves....why add unnecessary distance?   If you want to run the course as measured, you need to run the shortest possible route. Paying attention to the turns and curves NOW will help you identify the need to be aware of this challenge come race day. 

Step 2:  Start visualization techniques, if you have not yet already started.  In Step 1 we became familiar with twists and turns of the course.  Building on that you'll want to start thinking about each mile.  Whatever your race plan is, watch the video again, but this time use it to think about your mile splits.  Additionally, identify key mental points of the course.  Don't have any?  Now is the time to start thinking about them!  Maybe when you hit 3.1 miles (plus one step) you realize you have less than 10 miles to go?  Maybe when you reach 6.55 miles you know you're halfway done?  However you break up the race, do it so that you're building on the key mental factors that give you confidence.  Whatever your plan is, go through that plan daily starting now.  If you've run this race before you know where the mile markers are, so watch that video again and start executing your plan now.  If your mind is already conditioned to perform a plan, come race day your body will want to execute the plan.

Step 3:  Stick to your training plan.  You've got a week to go.  You could, in theory, not run anything until race day and you wouldn't have lost a statistically significant amount of fitness.  Your body and mind crave consistency however, so stay consistent and don't try to get extra fit this last week.

Step 4:  Look at the other factors in your life.  Are there any contributions to negative stress?  Mitigate these things as best you can.  Avoid these problems however possible.

• Is it lack of sleep?  One key factor in why so many people are unable to fall asleep (beyond the whole overthinking everything dilemma) is electronic device overload, all the way up to the last moment before hitting the sheets.   Put down your cell phone, turn off your TV, get off the laptop.  Your brain needs to unwind from all of the stimuli.  Give yourself one hour before you intend to go to sleep.  Maybe take the time to do some light static stretching.  Use a foam roller or whatever device you have to help loosen up some tight muscles and increase the blood flow.  
• Maybe you don't really hydrate all that well?  Start doing so.  Don't go overboard, an increase from 8oz of water a day to 64oz isn't THAT drastic.  
• Supplements:  Whether your getting your necessary vitamins and minerals from natural sources or through dietary supplements is not the issue here, rather that you're getting them at all.  Be cognizant of the intake of electrolytes and iron this week.  Throw some into that water bottle this week.
• Carbs:  For some, a half marathon is a great endeavor.  It utilizes a vast amount of energy, or at least more than you're willing to admit.  IF you find yourself out of energy at a certain point in the race, and it's NOT because you deviated from your race plan (IE you ran the first 9 miles way too fast), maybe you didn't have enough energy stored up?  I'm not a registered dietician who can make specific dietary recommendations for you, but I can suggest that you "carb up" sufficiently during the days leading up to the race.  NOT JUST THE NIGHT BEFORE.  The notation that one can "starve" the body of carbs and then super saturate the body the night before has been long debunked.  Eat well, and start loading up days beforehand.   For those that are worried about how it "looks".  Yes, carbs are going to bind with water molecules and make you look SLIGHTLY puffy.  You aren't heading on stage to a fitness competition.  You're running a half marathon.  If you want to end up on stage, give yourself the fuel that you'll need and you might just end up on the podium.  The good news is that you'll have burnt off those pesky water molecules in the form of good ole fashion sweat.  You'll look better after the race, the puff will be gone.  
• Work:  Everyone has stress at work.  I challenge you this week to end your day writing down on paper something good that has happened.  Also find someone at work that has done something well and make them away of it.  It's amazing what can happen when we exist in a positive environment.  Create the space around you that supports this concept.
• Home:  Feeling overwhelmed with responsibilities?  Ask for help this week.  If that's not possible, identify the MUST be's versus the SHOULD be's...work on your MUST list, and give yourself a break on the SHOULD list, if only for this week.  Even if you find that you've eliminated one thing, it's one less thing to worry about.    Don't sweat the small stuff.  Find a way to create positive energy out of each situation and flow with that energy.  Swimming with the current is always a more efficient use of energy, even if it's just for a week.

In summary, the things to do before the race:  Review the course, visualize your plan, stick to your training, and reduce negative stress around you.

DAY OF RACE:

1. Get up early
2. Eat a small meal (whatever it is that works best for you)
3. You had ALL of your clothes laid out last night, so get dressed with your warm up layers on over your race outfit
4. Make sure your bag contains your clothes to change into afterwards.  Celebrations of achieving your goal quite often feel so much better in a fresh set of nice clean clothing.  Since it's March and it's Grosse Ile, bring your winter jacket, your wind breaker, your umbrella, extra gloves, warmer socks, etc etc etc.
5. Get down to GI early.  Don't let the stress of arriving late change your positive energy
6. Warm up SLOWLY
7. Think about your race plan.  Subtle reinforcement will increase the likelihood of conditioning success.  This is your last chance to go over it before go time!
8. 15-20 minutes before the race, consume a light amount of your electrolyte enhanced beverage and enter the starting corrals.
9. Surround yourself with people who intend on running your pace.  Remind yourself to stick to your plan.
10. Make sure your watch has a signal....don't let a 15 minute delay in picking up the satellites put you in a panic.  Get the signal before the race starts.  You'll be able to start picking it up again with less than five minutes to go and not have to worry about the watch turning off.
11. Are your shoes tied?  Better make sure they're nice and tight.  Double up if you need.
12. Give yourself credit for getting to the starting line, you've put in the work
13. Now execute the plan!

ROCK CF RACE STRATEGY:

This is just MY idea of how to approach this particular course based on my own experiences with course conditions over the years.  If you have a better way that works for you, by all means stick to the way that brings you the best possible results:

Executive Summary:

First 5K is your warm up approach to the race.

From the 5K to Mile 10 you're executing an uptempo workout that is warming you up

When you hit the 10 mile banner, you're RACING a 5K

Mile 1:  Stay relaxed.  Look out for potential potholes.  It's okay to be 10-20 seconds SLOW.  It's slightly uphill and there could be a wind in your face, from the side.  Rarely is it pushing you.  It's early, stay in control.

Mile 2:  You've started to increase your pace a bit.  Pay attention to your running form.  Cadence is natural, stride feels good, you aren't falling into the trap of chasing the early gazelles passing by you, stand tall and proud, breathing is with purpose and deliberation.  Breathing is almost rhythmic matching your natural stride rate.  You're driving forward with a calmness, this mile feels fast, but easy.  Take in a drink of water at the aid station

Mile 3: You are driving forward faster now, you're getting into race pace territory and paying attention to the weather conditions.  If you're in a pack you tuck in and let the leaders provide a barrier to any wind.  Focus on form and posture, stay tall and "lock in" how this feels from the perspective of effort.

5K:  You're warmed up now.  You've got less than 10 miles go to, and you've run 10 miles hard.  You know what 10 Miles at this pace feels like...that's all you have to do now, execute your plan, run like you know you can.  Stay focused on your effort, be consist, stay in control.

Before Mile 4:  You're turning from the northern most point on GI and you'll be here until just around the 9 Mile marker.  The wind, if it exists, will push you.  Remember how at the 5K point you made note of the perceived effort?  Stay consistent, your splits will drop naturally if the wind is pushing you.  

WARNING:  DO NOT LET A FEW FAST MILES CHANGE YOUR PLAN

The wind is pushing you and you're seeing a few fast miles click off.  As the sun rises the wind is starting to pick up, but you're on the back side of the Ile, being pushed by the wind.  You think it's okay to push harder than you've trained to run.  Don't.  Stick to your plan.  Let the wind push you, flow with the rythym, focus on form, be tall, breathe deep.  Do I sound repetitive yet?  Good.

You've reached Mile 9-ish

You're turning LEFT....if you stuck to your plan, this is a 4 ft elevation change.  If you went too fast, someone moved Mt. Kilimanjaro over to GI.  Hopefully everyone has stuck to their race plan and your group is together.  Depending on weather conditions, this could be where the wind starts to become a factor.  Do your best to have the strong runners block the wind (pace setter's job).  If everything is going well, start mentally gearing yourself up for this last mile before Mile 10 as nothing more than a warm up for a 5K race.  Do whatever it takes to create a switch in your mind for that moment when you cross the 10 Mile mark.  Get pumped.  You have raced a 5K before, a 5K is ONLY 3.1 miles.  Show yourself what you can do.  BELIEVE that you can do better than what you think you're capable of, execute the last 5K as if you're racing a 5K.

LAST 5K

You've reached the hangar...let THAT be the moment that you hit your mental reset.  Crush this last 5K.  5Ks are easy.  Knock off EACH MILE.  It isn't Mile Marker 11, you just ran your first mile of the 5K, 2.1 miles to go!  You're on the northbound stretch of GI now....get after it, focus on that form, don't let your stride length shorten up at all.... You don't have short strides in a 5K!  Standing tall right?  Arms are pumping, stride rate is smooth and you're breathing deep and moving fast.  You are smooth, you're in control, and the course is getting shorter and shorter.  Mile 12....you have 1.1 miles to go!  Nothing is in your way.  You're ready to go and you know you're going to be in UNDER your goal, it's just a matter of how much now.... those arms are going to be pumping hard now.  DRIVE THOSE KNEES forward, stride rate is consistent and natural, picking those knees up will ensure natural stride length...take someone with you...get moving, try to leave the pace setter here, be in control.  Take control, drive hard, push yourself.  Consider taking the last mile in 1/4 mile segments.  Each 1/4 should be slightly faster.  Have you reached the school's south side driveway?  Once you're safely up the approach, SPRINT!  There's no waiting to sprint, you just start going!  Arms are pumping, get after it. Go as hard as you can, through the line, shave all "I should have sprinted" excuses away by actually sprinting!

Walk over to the PR Bell, do your thing!

Stand tall and be proud of what you've accomplished.