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by Coach Patrick McCrann

While you have been training your body to deal with the rigors of a 26.2-mile run, have you been training your mind? You’ve seen other people in the zone…in fact; you may have been there yourself in a previous race.  This endurance zone is where little else matters but your goal.  Usually found in the last ten miles of the marathon, these are people so dialed in they go right by you without even acknowledging your screams of support. These people are locked in a battle, pushing their body beyond where it believes it can go.  These people are driven by their goal – the only thing pushing them past their discomfort.  You will have to face many tough challenges on your Boston marathon day – do you know why you are there? Are you ready with an answer? If your answer is NO, then you should spend some time outlining your purpose.  If your answer is YES, then spend some time rehearsing the inner dialogue so you will be prepared.

Have a clear sense of what you will do on the day. Spend the early morning minutes during your taper – when you are in bed or over breakfast – thinking about your race. What is the ideal race? How will you feel? What will you say to yourself? What will you do if “X” goes wrong? What is your strategy?  Spending the time now to develop your mental map for the race will put you a good place when something doesn’t go exactly to plan. 

Sample Scenarios

• You drop your nutrition at mile two. What now?
• Your back is getting stiff at the halfway point. How can you deal?
• The temperature has skyrocketed and record highs are predicted for race start. What can you do to prepare for racing in the heat?

Remember, when presented with a problem or issue, slow down, and think about what you are going to do. Review your mental scenarios.  A marathon is a long day – another 20 seconds in thought might actually save you time later!

Despite all the planning I just mentioned, all sorts of stuff can – and will – go wrong on race day. I have forgotten my orthotics on race morning; I have skipped aid stations; I have forgotten sunscreen.  And I won’t even talk about the crazy weather we have had in the last few years!  Some of these episodes were my own fault; some of them were out of my control.  Either way, when they happened, there was no going back. I had to act immediately to triage the situation. The bottom line: Control what you can control, let go of the rest.  It’s not worth it to gripe about the pouring rain/hail/blazing sun.  Instead, think: “What can I do to make the best of this situation?” and move on.

You’ve felt it in training…in the days after your long run you have to head out for a short aerobic effort. The legs are lead.  Your head is clouded.  But somewhere in that first 30 minutes, things turn around. Your cadence picks up and life doesn’t seem so bad.  These training events have prepared you mentally for race day – when one minute you feel like a champion and the next you want to crawl under a rock. Know this is coming. Know that you are ready. When it does come, manage what you can and let the rest slide.

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