LOLZLetter Edition 23| Dealing with Race Day Anxiety
Welcome Back or Welcome to the 23rd Edition of the Newsletter
Last week was one of those weeks where a lot of people were busy with life and work. Me too! I was getting back into a routine after a lovely weekend with my family.
Then the heat and the humidity hit, and the race I was fundraising for got canceled (insert sad face). I do think the race officials made the right call with the heat index hitting 110. On a positive note, I met my goal of raising $600+!! Thank you to everyone who helped support Homes for Heroes!
This week, a few people asked me to write about “race day nerves.”
In my early 20s, I used to get really, really nervous before races. Sometime it would affect my running ability and I self-sabotaged. This week, I’m going to talk about the various tools I now use to help me keep the nerves out of my races.
One of the biggest lessons I’ve learned is life isn’t based on your sport. Even most professional athletes have other outlets along with their sport.
If you meet another runner, then chances are you will ask: “What are you training for?” Many runners will name a specific race, but others might say “training for life.”
I’m in the latter category because I want running to be a lifelong activity. My life isn’t based on one race but rather the collection of races through the years. Of course I’ll have races I’m training for throughout the year but even if they don’t go well, I’m still “training for life”.
Not all sports measure your success by a black and white, time oriented goal. When I swam competitively, it felt as though there was always the “one big race.” It was usually conference championships. You train all year and the more I got into the season, the more nervous I would get. As someone who already has anxiety, sports anxiety would often increase the emotions.
Could I PR? Could I place? The self-doubting questions seemed limitless. Some years I PRed, and some years I didn’t. I was still the same person and same strong swimmer either way.
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 into 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
So How Can You Minimize Race Day Nerves?
There are a number of tools that I use during training and on race day to keep my nerves in check. Most importantly, I try to race often and remember there are always more races. 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 PR or run a PW (personal worst).
Have Perspective:
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. I work at a running store and my livelihood doesn’t depend on my running.
Race Often:
This doesn’t always work with longer races, but race as often as you can. When I started racing most weekends, I realized that not every race will be a PR. No single race defines me; I race and then move on with my day. By racing more, I learned a lot about my racing style. 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.
By racing more, I don’t put all my eggs in one race basket. I don’t run long races as often, and I’ve found that, for me personally, one to two half marathons are the absolute most I can do per month.
Look Back at Training Logs:
Training logs make you more confident in your ability. Look at the time you crushed X workout or when you got through a workout in less than optimal running conditions (something I know I’ll be doing this training cycle). Greater confidence almost automatically reduces nerves.
Have a Strategy:
Based on your running ability for the training cycle, make sure you have a plan. It doesn’t matter if you are racing a 5k and plan to start out hard and keep going. Have a plan that makes sense for your ability for the day.
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.
Remember the Big Picture:
This is something that has helped me a lot. I always remember that running doesn’t define me. It never has, and it never will. Whatever your big picture is – remember it. Is it to qualify for Boston? For the Olympic Trials? To run lifelong? Remember that each race is a stepping stone to complete your ultimate goal. No race is the be-all, end-all race. Be realistic about what a specific races means, and you’ll be a able to keep things in perspective.
Visualization:
I was never a believer of visualization until we started practicing it in college. Visualize yourself getting the goal, crossing the finish in X time, winning the race. Whatever your goal is, visualize yourself doing it so much that you might think you’ve actually done it.
When Ali On the Run interviewed Jen B., Jen said she had visualized qualifying for the Olympic Trials so much that she thought she had done it. If you believe in yourself, you are much more likely to achieve your goal.
Just remember, running and sports are supposed to be fun. You should never feel like nerves are taking away from that.
What is Keeping Me Entertained:
Allie Ostrander on Joining the Brooks Beasts, Boise State Success, Calling Out Body Image Criticism
Allie O. recently turned pro, and she was so interesting to listen to. My favorite quote from her is:
“It’s OK to talk about someone’s backstory or how they got there, but just pay attention to what you’re bringing the audience’s eyes toward. It shouldn’t be what the athletes look like. It should be their story and their ability, why that’s impressive, and why what they’re doing is incredible.”
Road to Olympic Trials: Roberta Groaner
Roberta Groaner is a masters runner and has a personal best of 2:29.09. PLUS SHE LIVES IN NJ! (Don't worry, I already asked her favorite diner in the state). Anyway, she is humble, and I'm looking forward to following her journey.
Recapping 250 Diners:
Many people have asked if ‘ll write a newsletter about diners. The newsletter is runnng focused, but if you’re interested in reading a recap of my visiting 250 diners here you go. I did say to have more than one hobby right? ;)
Giveaway:
Finally, maybe my favorite part of the newsletter because I like giving back to the readers and those who are enough to share!
My goal is to get to 1000 subscribers by the end of August, so any shares help. Currently, there are 885 subscribers with just over 1 month to reach 1000.
This week, I’m giving away a bag of Tailwind Endurance Fuel. This training cycle, I’ve started using Tailwind during long runs and I’ve felt stronger. All you have to do to enter is share the newsletter. Here is the internet link if that makes it easier.
Finally, I appreciate every single email back and try to respond to each email.
Any feedback good or bad is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know!
You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.
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