The marathon is a tremendous physical test. We prepare our bodies for months with thousands of miles of running so that we can

handle the 26.2 miles on race day. Long runs, tempo runs, stretching and recovery become part of our weekly task list. We work on our nutrition and hydration like scientists. Sometimes we get so focused on the mechanics that we neglect one of the most important factors: our brain!       Mental preparation is arguably just as important as the physical. The various stages of the marathon require different mental approaches.  By completing a successful training program, we go in prepared to physically run 26.2 miles. But we also carry the knowledge that we have done the work and should stand at the starting line with confidence  that we took no shortcuts.

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Relaxed Focus

The adrenaline and excitement of the start will be electric. There will be 45,000 runners, hundreds of thousands of spectators, helicopters, music... it will be a circus and you will be in the middle of the arena!   Soak up the energy, revel in the beauty of the day and the opportunity that lies before you... but stay relaxed.  The early miles should feel very, very easy.   Relax and do not go out too fast.  With the crowds and adreniline you will pass the 6 mile, 10 mile, halfway point before you know it.   Do not get so caught up in the crowds and scenery that you forget your hydration and nutrition plan. There should be no physical stress through the first half of the race.   You did not complete all of those long runs to get through the first half of the race.  All of the hardwork was to get you through the last 10.

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The Transition

Somewhere between 15 - 20 miles of the marathon, fatigue will begin to creep in. This is completely normal.  The pain is out there waiting for you on the course.  Don't be surprised by it.  Recognize it and be prepared to handle it.    If you have pushed your body to this point in training, you know what to expect and how to handle the added stress. Come up with a mantra that you can go to during the rough patches. An energy gel or other nutritional boost can also help - anything to distract you from the fatigue. Many times these "dark places" will come and go so keep moving and focus on positive thoughts.    Mind over body.

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The Second Half

The last 6.2 miles of the marathon are often called "the second half of the race."    This is where you earn your stripes.  Stopping is easy.  Pushing on and persevering is hard.  You will have the choice.   Your perceived exertion will go up just to maintain your

pace. Focus on the basics: running form and hydration/ nutrition.   Despite the 45,000 runners and one million spectators, the race will get very lonely. Fatigue will set in.  Your legs will feel like cement, but they are supposed to at this point.   Running form will begin to

falter. Run through a mental checklist of your form.   Marathons hurt.   Your attitude should be: "bring it on... I have prepared for this and I am ready."  The ability to keep moving and focus will make or break your day. This is the time to pull out all of the positive thoughts and emotions that you have.   You are writing you own marathon story with every step.  Think about how great that story will be and exactly how you want it to end.   

The finish line is coming…and you will get to stop!

Ya Gotta Believe!

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"How was your race?"

How many ways are there to answer this question?? If i have a personal best or place in my age group i can spit out my time and a play-by-play recap. If it was not so good, usually a simple "it was fine" conveys the message that i did not race up to my expectations. I guess it all depends on where we set our goals. In a marathon, i am focused almost completely inward. It takes tremendous focus and the only thing i am trying to beat is my goal and the distance itself. I think this holds true for 99% of the competitors in a typical marathon.

Sometimes personal goals and competitive goals combine to produce optimum performance. Sometimes those two motivations can produce mixed results. For example, last weekend i competed in a local triathlon. When I am in top racing shape i can be competitive in my age-group. This season i am in good shape for triathlons. Not great. My swim is fine and my run is actually as good as it has been in awhile. My bike, however, is lacking. i just have not done the necessary mileage on the bike in the last 12 months and it is going to take me a season to get it back. So... last week i had my normal swim, a so-so bike (could not keep up with my main age-group competition) and a very good run. I actually felt very good and finished strong. I could not have gone any faster. Finished in the top 25. However, i placed 4th in my age group. Oh, the horror! One place off the podium. AARRGGHHH. "Kevin, how was your race?" "Oh, it was fine."

After the 1.5 hour drive home i had reconciled the sometimes frustrating personal and performance goals. I train to improve my personal well-being (physical and mental). My base motivation for racing is to push myself and see how far/ fast I can go. I want to do the best i can. I want some level of validation that all of the training is working. Sometimes my best is going to be 4th place. Based on my current fitness level i had raced as hard as i could. "Dad, how was your race?" "It was great... I gave it my all!"

Dragonfly Triathon 2008