It’s almost here!! T – 3 days away! Good luck to anyone that is running, and for those that are not get pumped for them!
For those who haven’t run NYC, from what I am told & read about it, it is sneakily hilly, and because it’s also very crowded with other runners, you may feel the URGE TO SURGE. DON’T! (That just depletes your energy sources faster) Also, the spectators will get your engines fired up as well, as they should, but keep in mind the first 6 miles is like your warm up. Stay Patient & Control Your Pace & Effort!
More Mindful Tips
- First Mile – is uphill, so keep the pace slow (30 – 60 sec off goal race pace) don’t race out to gain position, you have plenty of time to make it up.
- Find your inner comfort zone here & breathe – Don’t stress out in the sea of runners. Tight crowds stink in a race, however don’t let it mess with your head, and again AVOID THE URGE TO SURGE!
- Remember, because you tapered and the crowds are roaring, marathon pace will feel easier. Don’t let that fool you early on!
- This is your race! Stay mindful of your pace, not others.
- Stay comfortable and as even paced as you can until the 59th street bridge (Mile 15) – It’s about a mile long, so you may back off the pace a bit, however keep your effort the same. Think “Every uphill has a downhill!”
- Pick up the pace slightly over the course of the next few miles, since it is mostly downhill, you will be able to do this with relative ease. Don’t go flying like superman or anything – at least not yet! ;-)
- Your reminder throughout the whole marathon – STAY RELAXED & FOCUS ON GOOD FORM. The more we tense up the more energy wasted.
- Now it’s time to get your mental game on! Remember that the race begins at mile 20. Look deep within yourself and believe that you can rock this last 10k!!! I know you can!
- Throughout the whole race I suggest using positive affirmations to keep you motivated and to help you stay focused. The last 6 miles, up these affirmations like WOAH!
- Refocus, Re-engage, & Remember that YOU ARE AMAZING, YOU’RE A GREAT RUNNER, YOU’VE TRAINED HARD FOR THIS!
- Keep your head neutral and posture upright. I like to sometimes focus on one person ahead of me, and then pass them. Rinse & Repeat with other runners!
Be filled with passion & excitement, yet start with ease & comfort. Be Smart and Be Patient! You’ve put in all the work, stay committed throughout the entire race, and believe that you can achieve whatever you put your mind to, so fill it with positive thoughts about you!
I BELIEVE IN YOU AND YOU ARE GOING TO KICK SOME MAJOR NYC BOOTY!!!
*****Natalie Johnston is USATF & RRCA certified runner coach & Certified Personal Trainer serving areas PA, NYC, & NJ.*****