Welcome,
Sorry about the delay. I forgot to press send this morning. I know many were on the edge of their seats wondering why the weekly LOLZLetter hadn’t arrived. It's taper time for me, and it's crazy to think the Los Angeles Marathon is less than a week away. It's going to be hot (right now a high of 76), so I can't say I'm not nervous about that. While I've talked more in my training log, I was feeling fit until I got COVID. Although I've recovered and have had some decent runs since, I don't fully feel ready. But that's okay; the Los Angeles Marathon will be fun.
Plus, this week is all about catching up on sleep, so I can't complain about that. Over the weekend, I ran a movie-themed 5k in a flight suit (for Top Gun) and ran a 6:48 pace. It was fun but challenging (mainly because wearing a full spandex outfit when it's 65 degrees is warm).
This week's newsletter is timely. How to combat race day nerves.
In my early 20s, I used to get really, really nervous before races. Occasionally, it self-sabotaged me and affected my races. A few people have asked if I would share some tips for race day (and week) anxiety.
When I swam competitively, it felt as though there was always the “one big race.” It was usually conference championships. You train all year for a few races. As someone who already has anxiety, sports anxiety would often increase my emotions.
One of the biggest lessons I’ve learned is that life isn’t based on your sport. Even most professional athletes have other outlets that aren't reliant on working out. I remember when I had my first serious running injury, a tibia stress fracture, I sat in the doctor's office crying. My dad, a lifelong accomplished runner, said, “No need to cry, it's just running.” And even a decade ago, that has stuck in my mind; at the end of the day, it is just running.
Not all races measure your success by a black and white, time-oriented goal. Sometimes, finishing is a huge goal. Sometimes, feeling stronger than you've ever felt before is a big goal. There are so many goals that aren't “I ran X time.”
Keep in mind that nerves show that you are invested and that you care, but they can also hold you back. If you focus too much of your energy on nerves, then you won’t perform your best.
How Can Nerves Affect You Negatively?
Wasted energy and elevated heart rate
Disrupted sleep
GI and stomach stress
None of these seem fun, especially for longer events and races.
So, How Can You Minimize Race Day Nerves?
I use several strategies these days to keep the nerves in check. I've been practicing this week, with the Los Angeles Marathon right around the corner.
I try to remember that there are always more races—even more marathons. Your life is not dependent on a single race or day. Don’t forget that. Your family and friends will still love and care for you whether you run a personal best or a personal worst.
Have Perspective:
There is a theme here. I encourage people to let go of tying their identity to running. Remember that at the end of the day, it’s just running. We are all people outside of running, and we all have a life outside of running. For most of us, running isn’t our career, and our livelihood doesn’t depend on it.
Race Often:
This doesn’t always work with longer races, but race as often as you can. In my mid-20s, I started racing most weekends. You can run a 5k almost every weekend, but it's much harder, and probably not great for the body, to run a marathon every weekend. By practicing racing more, you also practice dealing with your race day nerves.
No single race defines me (or YOU); I race and then move on with my day. Race and move on to more fun things. By racing more, I've learned a lot about my racing style too and just gotten better at races. I’ve taken some 5ks out too fast where my last mile is over a minute slower than my first, I’ve taken some races out too slow, and I’ve run some races really well, feeling stronger with each mile.
Look Back at Training Logs:
Training logs make you more confident in your ability. Look at the time you crushed a workout or when you got through a workout in less than optimal running conditions. Greater confidence reduces nerves. This training cycle, I hit workouts and paces in terrible (windy) conditions, and it makes me feel good about racing a marathon.
Have a Strategy:
Make sure you have a plan. It doesn’t matter if you are racing a 5k or marathon. Have a plan that makes sense for your ability for the day. Maybe you're running a mile and your goal is to run as hard as possible. Maybe your goal is to finish strong.
Make sure your strategy includes what you’ll wear, how and when you’ll get to the race, what you’ll do before the race – and after. The more planning you do, the fewer nerves you’ll have. Big city races can be intimidating. So plan ahead! When I tell people I drive into Los Angeles several weekends a month for running, they look at me like I have five heads. But, I've gotten used to it, and it doesn't stress me out.
Remember the Big Picture:
I've mentioned this already, but remembering the big picture is really helped me. Whatever your big picture is – remember it. To run another marathon? Is it to qualify for Boston? For the Olympic Trials? To run lifelong?
Remember that each race is a stepping stone to completing your ultimate goal. No race is the be-all and end-all. Be realistic about what a specific race means, and you’ll be able to keep things in perspective.
Visualization:
I was never a believer in visualization until we started practicing it in college. Visualize yourself achieving your goal, crossing the finish line in your goal time, even winning the race. Whatever your goal is, visualize yourself doing it so much that you might think you’ve actually done it.
Just remember, running and sports are supposed to be fun. You should never feel like nerves are taking away from that. The important people in your life are going to support you whether you are a 10-hour marathoner or a 2-hour marathoner. They don't base their love for you on how fast you run.
What is Keeping Me Entertained?
February Training: Illness Strikes Again: A recap of my training last month. Getting fit. Getting sick. Recovering and now it's somehow Los Angeles Marathon week.
Betsy Saina After Running 2:19:17 At The Tokyo Marathon: We don't see a ton of interviews from Betsy so it was nice to get to know her.
What Running Means to Me in Sobriety and Life: This was a good one about Joe's journey to trail and ultra running.
Finally, I need YOU! I'm looking for about 5 people who work full time and balance running or working out for the next series of the newsletter. If you're interested, send me an email at fueledbylolz at gmail dot com.