Ready to race.

Hey Brad,



So I am going to be running my first 10k in about 3 weeks in San Antonio for Division II South Central Regionals. Do you have any advice for me, like eating and how to get ready mentally? Hook a brother up!-



Tyson Portales, NM/Morgan


Thank you for your question Tyson. Running is very near and dear to my heart. My best advice would be :"Run faster than everyone else." That is a sure way to secure a victory. Get out fast, look around you, identify the leader and stay in front of them. If you can keep the rest of the runners behind you, I am pretty confident you will win the race.
But if that is not the advice you are looking for here are a few other suggestions. First of all; don't sweat it. I know you have been training hard, and hitting your long runs. If you have done all of this, you will be just fine. There isn't a whole lot you can do after you have put in the work. That is one of the great things about running.
With it being a 10K, you need to later your pace just a little. Just don't get caught up running too slowly. If you've done your long runs you will handle the longer distance just fine. Focus on every 2 miles instead of every mile. This will keep you from focusing on the longer distance.
As far as eating, eat what you have been eating. It's no time to invent a new morning breakfast, that could leave you running to the Port-o-John instead of the finish line. Don't load of on a ton of food the night before, but make sure you get your fuel. food is your friend when you are running.
Now that you have done the work, and eaten the right food, all you need to do is the mental aspect. What is your goal. That is what you need to know. If you have no goal, it is hard to run your best. What are you trying to do? Is there a certain time? A certain place? What? Identify that and make a race plan. what are your strengths? Where can you shave off some time. Do you get out too slowly? Do you slow down in the middle of the race? Find where you can shave some time off and focus on that. If you do slow down in the middle mile or miles, focus on them. When you hit the 2 mile mark, think to yourself: "I really need to focus the next 2 or 3 miles. They are easy miles to to pick up some unwanted seconds. Runners often get in a rut during the middle mile or miles of races. Being aware of that and trying to keep out of that rut will keep you on the right track. when I run a 5K, I just try to stay steady the first mile. It's the second mile that I try to start moving up. The first and last mile usually take car of themselves. I try to keep from getting out too fast. And the last mile I'm just trying to get to the finish as quickly as possible.
So what I am saying is: Know what you are trying to accomplish, and know how you can give yourself the best opportunity to do that. Think through a few race scenarios. What if they get out really fast? What if I'm still in a pack with 800 meters to go. What if I break away? Know what you will do.
My lats piece of advice is decide where you are going to kick, and KICK there. I suggest picking somewhere that has a visual reminder. (ie, a telephone pole, a garbage ca, a side walk, etc.) Tell yourself that is the latest you will kick, NO MATTER WHAT. When you are tired you will wait until the last minute to kick. Have your body ready to kick then, no matter who tired you are. Your brain will help you out if you have decided you will do it.
In closing, remember you have done the work, so you don't have a lot to worry about. You have done everything you can control. You can't control the other stuff, so don't worry about them. You have put yourself in the best position to succeed. Find confidence in that. Everything else is just details.
Good luck pal! Let me know how you do.