Races that go well and exceed every expectation make running feel so incredibly liberating. They are satisfying, empowering and simply fun. It’s these races that usually motivate us to keep signing up and racing.
But what about the races that don’t go well? The ones that fail to meet expectations? Sometimes they are a fluke. Other times they are an indicator of other things. It’s important to listen to the signals, watch patterns, learn and adapt.
Here are some tips for handling and dissecting a race that fails to meet expectations, and ways to adjust on the race course:
- If the race is a goal, be sure to taper that week. Catch up on sleep and try to rest legs so they feel fresh for race day. If a taper or rest isn’t possible, know that performance may be compromised in a big way.
- Weather is a variable we cannot control. Some runners love cold weather. Others do remarkably well in humidity. Be honest with your strengths and weaknesses. It’s wise to choose goal races at times where weather is to your favor.
- Be realistic about physical capabilities and mental ones. Some days, our bodies are simply not ready. Other days, and these are the hardest to accept, our body is capable but our minds aren’t – or they give up.
- It’s common for many runners to go out too hard early in a race. This will almost always backfire. If you know that’s your tendency, try to BREAK THAT HABIT. We cannot continue to do the same thing and expect the results to change.
- When out on the course, and you can tell it won’t be your day, learn to not toss the race. If the A goal or objective isn’t in the cards, find a B goal. For example, yesterday I ran the Ted Corbitt 15K in Central Park. For various reasons, it was not a good day for me. So I decided to set the goal of holding onto Marathon Goal Pace – which humbled me as holding onto 6:50s didn’t feel as easy as I thought it would! But being 6 weeks out post-Frankfurt Marathon, and only 2 speed workouts in that time, I have lost some speed fitness. That’s okay! I had to accept what I had, and then work within those perameters. I didn’t love that, but I had to accept it and work with who I was in that moment.
- Be honest about your goals, and how tangible they are. This is a tough one. It’s easy to dream big and find that goal time. But how likely is that goal for you? And when? That’s the tough part – honestly assessing potential, the training, the head space and the course. It’s okay to try something and fail! It’s okay to say “okay, I’m not there yet.”
- On that note, be honest about whether you were truly ready for that goal that day. Our bodies are constantly changing and growing. Just because your running buddy is ready for a breakthrough race, that doesn’t mean you are. Don’t compare yourselves to others. Instead, celebrate those successes your friends or team mates have! Their success doesn’t make you a failure. You are your only competition when thinking about improving.
The good news is that the bad races make the good ones that much sweeter. Truly. Someone who always succeeds begins to forget just how special and amazing it feels. Struggling is normal. It makes you human. But if there are patterns, don’t ignore them – the good and the bad. The good: you’ve been doing something right for yourself in preparation and on the course. The bad: something, or many things, need to change.
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