Running Rogue

If you are racing in the fall between September and December, then it is never too early to start thinking about your race plan. You prepare in training, and you also want to prepare your plan for the big day.
In this episode, I give you 8 steps to build your plan:
Select your goal pace.
Gather information about the race course.
Break the course down into 3-6 chunks that make sense.
Develop a strategy for each section of the course.
Translate that strategy into a pace by mile.
Layer in the finer course details and also nutrition and hydration.
Visualize your plan.
Execute the plan and then learn from it. 
What will your plan be to smash your goal?
Thank you to my new hydration sponsor for the podcast - LMNT. I've used their products for my electrolyte supplementation for the last 4 years and can't recommend the brand enough. 
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Fear is necessary.
Fear is a good thing.
Fear becomes more manageable with time and experience. 
Let's face your running fears!

Ok, ok... I know the title sounds a bit woo-woo, but this episode is full of practical tactics to be the best version of you on race day.
You are powerful in a very unique way, and I give you 6 tips for bringing out the most in you when it matters in training and race. They are:
Take inventory of your strengths and weaknesses without judgement.
Frame your circumstances appropriately.
Embrace the challenges ahead.
Take on one weakness at a time by putting your strengths to work.
Employ radical personal responsibility.
Stay present. One moment. One mile. One day at a time.
These tips are easier said than done, but this episode will help you put these things into practice, so that you can find out who you are when things get hard!

I like to say: "There is no such thing as a perfect training cycle." And there shouldn't be. You will always have to make adjustments for things that pop up during training whether managing life's curveballs, dealing with injury, or simply feeling a little more tired/sore than normal.
For that last category, there is a hierarchy of "pressure release values" to pull when feeling tired or sore, and your goal is to learn how to listen to your body and pull those pressure release valves when necessary. In this episode, I talk about 5 valves to pull in order to keep training but to back off appropriately when the body calls for it. Make these adjustments when you need them, in order to prioritize getting to the start line healthy and ready to roll. Then, celebrate when you do give your body a little more space for recovery!

I start with my thoughts on Boston's controversial new registration lottery! Then, I turn to a topic that will be important to many of you with big races coming up in August, September, and October. Now, it's time to plan for both the elements you can control and those you cannot.
We talk about the important categories for planning (from logistics to race execution), and then we discuss how to think through potential problems that pop up along the way both in this cycle and the next one. While the specific problems you face might be different than you think, the act of problem solving in your mind will make you better at it so that you are ready for any curve ball on race day.