Nerve Check

Last month I had the amazing experience of meeting Shalane Flanagan during the Runner's World Hat Trick. Getting to Q&A an Olympic marathoner has to be one of the coolest things I've had the pleasure of checking off my bucket list (even if I didn't know I should have put it on there!). I promised to get up the videos of the session and I finally am! I'm only about 5 weeks late so hush!

The first video I wanted to share is Shalane talking about her pre-race nerves and how they affected her throughout highschool and college and how she uses them to push herself now. After the video I'll talk more about my own experiences with keeping pre-race jitters in check but for now here's the good stuff:

Now, if you're still here, let's talk about me! Every person is different but from my own experience I know that race day nerves can ruin a performance. My first marathon was an absolute disaster and a big part of it was nerves. My stomach went sour in the days leading up to the race and I let all the fears, excitement and anxiety get the better of me. I had the worst race of my life and a miserable couple days on either side of it to boot.

So what can you do? The answer is to focus on what you can control.

Have you done the training? If the answer is no then maybe you should reevaluate your goals or even drop down to a shorter distance. But if the answer is yes then you should feel secure in your ability.

Is your goal realistic? We all have the desire to blow our last time out of the water or get a medal. Evaluate your training and races leading up to your goal race. Do the times and paces that you ran indicate your goal is attainable? Note: I didn't say easy, just within reason. Again, if not, reset your goals. If yes, try to relax and trust in your training.

I was extremely nervous meeting Shalane for the first time!

Do you have a plan? Have you figured out what your splits should be at each mile or certain interval (5k, 10k, half, etc)? Do you know when you are going to take a GU or a Shot Blok and when you plan to drink? For my PR marathon I had everything planned: 52 minutes per 5 miles and GU or 2 Shot Bloks every 5th mile. I carried a handheld and drank to thirst. Knowing that I had everything I needed in my SPIbelt and that I wasn't depending on luck, the course aid stations, or last minute decisions really eased my mind.

Check the weather the day before and lay out your clothes, your drop bag (if you're using one), your (charged!) Garmin and iPod, your GU's/Shot Bloks/whatevers, and anything else you will need to take with you. Having everything right in front of you when you wake up will make it easier to remember your plans and you won't leave the house wondering if you forgot something important.

Lastly, eat your normal breakfast even if you have to eat it earlier than usual. If you ate a bagel with peanut butter and coffee before long runs then eat that before your race. Think about how long it usually takes you to feel ready to run after your meals and allow at least that much time between your breakfast and your race.

You may not be entirely relaxed and confident, but as long as you know there's nothing else within your control, it will be easier to trust in your training and have an enjoyable day.

What are your favorite pre-race rituals? Do you have any superstitions or good luck charms? How do you keep your nerves at bay?