Feelings before before the race

First I want to explain why there are two "before":

• first "before" is for feelings 72h before your competition;
• second "before" is when you know your program and you start to train for the best you can.
  

For someone this period second "before"  is the best one. You are full of new emotions, you believe that you will do everything wright and you achieve the things you desire... Nothing can stop you or change the direction you think - its like Christmas gift, you see the sealed box and do not know what is inside, but you wish there will be great thing. Its like me now... I know the list of races i will have this year, know that i will go thorough hard and great work, but still some crazy feelings inside.

I cannot describe them as nervous or stress, but they are very similar to them you have before the race. Somehow lack of motivation and enthusiasm when I think about start line. I know that its too far, but watching motivational video (like this: http://youtu.be/LKf1eTzmK14) nervous system become very easy to offend. I don't know how the elite runners feel in the begging of the season, maybe the same...for me running is not like work, its more like hobby "just for fun". So why i feel very stressful. Try to find some answers in sport psychology:
http://www.runnersworld.com/sports-psychology/train-your-brain-to-run-your-best   ---- "Reciting positive thoughts is fine, but to really run your best, you've got to shout down your inner critic."

As i think about the achievements in year 2013, i`m not as fast as the year before, but still happy about running. I choose to run just for fun, not for time (PB). And i`ve decided that this year 2014 will be the year of my PB`s. So mayne thats why I`m so nervous now. First race outside hometown, need to get best time. For best time need to work so hard. Do i think that im ready?

Lets see what psychologists can say about it:
http://www.runnersworld.com/sports-psychology/words-to-run-live-by ---- [...] To succeed at anything, you need passion.[...] What is missing is the spiritual energy called enthusiasm. [...] Behind the enthusiasm, behind the inspiration, behind the passion, there must be the will. We can choose. We can decide. We can will to do it our own way, when we want to. When we do, nothing can prevail against us. [...] This topic encourage me and i become more or less calm. But still i have lots of question about what we know about or mental health and our power. How we know that all the thing we desire we will definitely achieve? And i found good topic on Russian about the goal you reach:
http://www.adme.ru/articles/zabudte-pro-celi-v-2014-godu-610805/  ---- you need to forget about the goals, but concentrate only on process (system you choose). That mean you need to think "every day i`m closer to my PB`s" instead of "if i loose 5 kilos, i will run faster" of "if i train harder, pace will rise". Be positive, think positive! 

Reaching the answers in internet push my grey thoughts away and i feel more comfortable to start the new begging of joyful running.

My first experience as PaceMaker at NRM2013

From the beginning PaceMaking (PM) was is a runner who leads a middle- or long distance running event for the first section to ensure a fast time and avoid excessive tactical racing.(from Wikipedia), but nowadays we saw PM at half- and full marathon. Usually time for PM in 1/2marathon is 1:30, 2:00 and 2:30, for marathon 3:30, 4:00, 4:30; but in great competitions, where are more than 20K participants PM became obligatory. PM can be after 15 minutes, so the runners feel more comfortable and safe.
Before I never thought that one day I will be PM. For me it was something hard, serious and need lots of concentrations and experience. But when I saw the offer for PM at 1/2marathon for 2:15, I thought that I could get it. New experience in racing, new emotions, I thought I van help those that will run their first half-marathon(Half). I send description of my running history, and I was accepted to be PM at Half :))) Nice! I read description, some discussions what PM need to do on the race. Learn more about responsibility, achievements and advantages that I can share to other runners.
Before the race was EXPO (as usual), but as difference from others we-PMs help some runners at EXPO. We introduce ourselves. You know, its good to see your green-light before the start. It get you some courage. For me it was very funny and enjoyable, we got some ice-creams, pasta party, discuss with nice people. Great party!

At race day we need to be more than hour before the start time, so we can do some things like get balloons, find our corridor etc.
The beginning of the race was very slow...slow as can be pre-excercises. We walk or run i didn't remember, but slow beginning help you to spread the power through whole race. First 5Kwas very funny, cause we run through the city, where we get some applauds and ... . Then we run  through the bridge Vanshu tilts, one guy from our PM ... me a bottle of water,at this moment I waked up :))
Next funny thing was happened, when we cross bridge Diendvidu. It was very hot, sunny and some runners were very bored. As result, when we cross the bridge and got back to road, we saw some emergency cars in shadow, that take care of runners. I looked at Garmin - it was 15th km, so 6 more left. We need to recover and to raise speed. I propose to play the hot-buns or hot-sweat-shirt. As a result 3-4 more km passed funny with jokes. Saw that runners got more energy from this. One more water pit-stop and we began to run our finish part. 18th...19th... I took some guys and girls from walking to running. And propose to play the game - "if i catch you, nothing good happens".
Rules were very simple, you need to run as fast as you can to finish line ))) By the way, i cached ~2-3 runners, and took em to finish. They were happy, that can finish half-marathon before 2:15.
After i got my finisher medal, i turn back and saw how first marathoner finishing his race. 2:15!! For marathon. It amazing.
In general I liked to be PaceMaker, if there be one more possibility i will definitely take it!

second 26.2m always comes..Hard like rock`n`roll*

Before this race I found one great quote: "Success lies outside your comfort zone."(c)Eric Brown

After I`ve completed my first marathon, my heart and mind try to reach another possibility to became more stronger to fit my body and mind, to improve my results in race of 26.2 miles.

My second long race was chosen randomly. In the beginning of december 2012 I heard about race in Bratislava (on 24th of March 2013), but I have no idea if there will be free place for me. Anyway I decided to train myself maybe not for this event, maybe for some else - but I need some improvements.

On 14th of December 2012 I entered in Ventspils Maratona Klubs and I received opportunity for going to Bratislava. I started to train harder.

My training plan consisted of long races 10-20 miles, short but fast 3-5 miles and some cross-fit workouts. Before I made only long races, no speed works, no cross-fit, so for me it was double harder to start and to get used to them. I started with hard, but very helpful week of 65 miles (week: 31st of December 2012 till 6th of January 2013). Honestly, I thought I`m dead at wednesday,  but at friday I became alive :) So going through this hard work I expected to make my body more or less hard... So next weeks my trainings consists of 1x week speed work, 1-2x cross-fit and lots of long endurance runs (my favorite ones). Weeks was divided by easy (20-25 miles), comfort (30-35 miles) and endurance (45-50 miles). Changes were only at long runs.

this how you need to look afer good SpeedWork session

The most hard trainings for me were Speed Works (SW). Somehow I`ve done SW before, but it were only 10 times in last year, but to improve my speed I need to make them twice per week. I don`t like to run fast with high HR, so at this workouts I did not have a great mood..especially first three-four workouts. Then after my mind was in one bout with my soul and body, I made them with pleasure. Honestly, as you like long runs, where you can listen to music, talk with you partner or sing, even dancing, here you have only time to see and to feel the finish. As faster you run, as greater you feel after. But speed and distance needed to be chosen by your coach or training program!
The most exciting was the last long run on 20 miles. I planned it for 3th of march (three weeks before the race). At this day I wake up and saw that weather outside it not good for this type of training. It were very cold ~minus 10`C, wind about 14-20 m/s and sure it was snowing. OMG! Horrible weather! But I knew that I need to go through it. I asked my friend to help me with this run. He took a bicycle and my water belt. SO together during more that 3Hrs we overcome 20 miles through the coldest weather I ever run in.

What I have learned from above mentioned type of trainings: after speed works need to be rest, like after long runs; before cross-fit need some easy running and after some running/cycling recovery; two days before long runs take rest completely (no homework, no cycling, nothing) and in one day before hard long run take a small 2-3 miles easy run, so it will help your body to prepare for hard work.

If i knew this things before, I escaped from injury and illness that bring me lots of difficulties.

The most important were: pain of peroneus longus (long muscle connect your knee and ankle) - very fort and unexpectable pain; weakness of the whole body immune system - temperature, headache etc. during the five days, as a result one day in hospital. So after I overcome them, I learned that I need to hear my body. The voice inside will tell you when you need to relax to avoid injury.
As all the bad things are happened to me only two weeks before the race, I tried to soothe myself, that my body is trained enough to complete 26.2 miles. During these two weeks I trained very easy: long runs only till 10 miles, speed works not on my best results and cross-fit only two times per week.
Two day before race I took one easy 5 miles run and next day went into PASTA PARTY (pasta party`s always my favorite thing before the race :)). Race day was at 24th of march. It was snowing, cold ~minus 3`C and windy 10-15 m/s. I look at my race clothes that I choose before and... need change everything to winter clothes, cause I understand that I couldn`t run fast, and it will be very cold for me. 
About the race: 
Before the beginning I made two options I need to go through: 1st lap (~21k) to make HR above 170 and to run faster than 5.4 min/k; 2nd lap (rest 21k) to make HR above 170 and NEVER stop!
First lap was easy for me. Going on new road, seeing new people, new buildings, new emotions - also FIRST time I saw runners from Kenya. They run as fast as motorbike drive :)
Crossing the chiptime-count line at 21k, I saw my shoe lacing was out. So I made fast stop, get them tied and continue my running. I thought that after laying down my body will get some craps, but none! So if you stop and made everything fast, you body will not realize what happened :D
Second lap started good: 22nd, 23rd, 24th km niceee... Then I realized that I`m hungry. I saw water/eating stop, run there, but I did not find any food. Runners that come before me, ate everything, except one lemon piece. So I took it. Not so tasty...but ok. After some 2-3km I felt that my legs started to hurt. You know pain before cramps? Something like going in cold water. As I forgot all my gels and Mg+ at home, my roommate gave me only one, I ate half of it (other 1/2 I leave for hard 35th km). But anyway cramps did not stopped, and I very fast (sure as fast as I could) run till eating point and ate 3 banana pieces, took some isotonic and continue my race. After some time I have recovered fully and I start to enjoy running - then I saw "35.1km/ 7km left" and my legs hurt again. I ate gel again. But it dind`t help me. I took some water, no effect. Ok - I made music louder. And the great song began... *You can go hard or you can go home...[will.i.am] Oh my goodness, this beat is so hard...I'mma go hard, hard to the core... Yeah, next km is bitten! Then next one...and next. I start to outrun people. Saw " 40.1km/ 2 km left".

39km keep smiling

Then one guy with glass came to me. I asked: Is it champagne? He was shocked. I said: Than no, thanks! :) You know, I will drink champagne after 10 min., so why they now offer to me water :))) Great music, hormones of joy and happiness filled out my body! And 500 m left, I saw my victim near me...some guy try to get close to finish line. I switch speed to 5th and outrun him! Yeah! Finish line. I cross it! I did it - improve my time for 7 min. New personal Best - 4h15min09s
I felt myself like nothing happened to me: no pain in legs, no tired - everything was perfect. I took one cup of tea and one bottle of water. Ask to exit for eating/taking some warm clothes and I saw stairs. I asked if I should go there, the answer was -YES. how? How after marathon can I go upstairs? Doh...making some massage...step by step...you know it comes harder than at 35th km. Finally I`m upstairs and I need to do down...step by step. What I see... girls standing with Redbull. not bad :D Ok I hit stairs and I`m free to do whatever I want: eating, drinking, celebrating!!!
I wish I could feel this moment one more time! It was amazing moments - whole 26.2 miles ;))
Listen to your heart and remember: If you wait for perfect conditions, you will never get anything done. [Ecclesiastes 11:4]

*Will.i.am "T.H.E (The Hardest Ever)" with Jennifer Lopez and Mick Jagger

From funny side - quotes from runners.

"I love running cross country....On a track, I feel like a hamster."
- Robin Williams

"Life is short... running makes it seem longer."
- Baron Hansen

"My mascara runs faster than you do."
-unknown

"The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals.
Hal Higdon, running writer and coach

"Remember, the second most important thing to choosing the right shoe, is choosing the left one."
-- High school coach to his runners


"It's rude to count people as you pass them. Out loud."
-Adidas

."In the first half of the race, don't be an idiot. In the second half, don't be a wimp!"
-Scott Douglas, on running marathons

Running - positive attitude! How to begin?

All of us have some reasons why they want to make some changes in their life. It might be new dress (two sizes smaller), maybe unstressful life, time for thoughts or healthy skin and healthy mind... This only depends on you, what is your reason for reading this post. I can open to you one secret that can help you to solve many problems, such as: good manners, happy begging and ending of the day, time for relaxing, time for resolving problems, self-discipline and so on. The answer is - running. Cause when you run, you have at least 15min of time just for you! yes, my dear - it your time! Just imagine: new strong body, healthy mind, good looking, happy and self-confident ;) sound good.
You just need to make one step - to closet where you have sport shoes and clothes. Other step is to go out - on street/part/forest/other. Yes, it was the hardest steps in the begging of running. Next will be much easier.

When you took a step out from you home/flat, the first thing to do is to breath. Take a deep breath of fresh O2. You need to feel this sweet, energizing air. Next you need to make some stretch, to wake up your body and prepare it for further exercises. There are only three steps of running: pre-stetching, running(working), post-stretching. For the beginning you can do some, but so unnecessary exercises: move your around, like to dancing macarena - its for stretching your back; second move on the circle your knees and ankles, every circle count till 6-8 (it like one circle one count, six circles six counts etc.)  Some jumps on the spot, plus the thigh and lower leg muscle stretching-all you need for a good start. Usually it takes no more than 2 minutes. The race started with a quick jogging of 500 m (2-3 min.), followed by the slow running. At first run slowly, watching you around, listening to music (or not) for about 10 min (< 1.3 km). The post-run phase-1-2 min. active jogging (300-500 m) and again at the end of the running, but it's more intense. Port-stretching include the same movements as warming up, but make every movement on the number 8-10 and you will get great mood and body full of energy! Fixed it again the day after tomorrow and then 3-4 times a week, increasing the running time up to 25 minutes.

Six important points of running:

1. Warming- up. After you put your clothes on, the most important stage is warming up. Never miss it up, you can reduce its length due to lack of time, but with this you need to always start your running workout. I have already mentioned some very simple movements that will prepare Your body for future assignments.
2. Regularity. Healthy for your heart is to make some exercises not less than three times a week. At the beginning the workouts need be 40-60min (including worming up, stretching etc.) Better run less and spend more time stretching, but run! even a little distance ;)
3.Great mood and muscle condition. For the beginning you will have to listen to your body, the better way for you is to run in the morning or in the evening. Of course, if you feel tired better not to run that day, but to make strength training at home, but tomorrow you'll be in full, then you can enjoy the magic of running.
4. Time/speed/pace. After some time you want to see how much time you spend at the beginning (warming up), how much you spend running, walking and stretching and how much as you can afford for whole exercise. Sometimes lack of time make you feel like really no time to run, but knowing your habits, you will definitely find a way out. Follow the distance - because the body very quickly get used to the difficulties; after a few weeks 3 km for will not be a big deal ;) Of course, it would be good that you make a running diary, this will help quickly organize all your workouts and find the answers to the questions, which by the time you emerge.
5.  Body talk. How best to put your legs? Where to put hands? How to keep your back/knees? etc. It is individual. You we see yourself when and how you make movements. The only thing  you need to remember - it` s that your body must be fully relax, steps are motored (repeated that the clock-so-so) and of course smile, even with eyes.
6. Listen to your heart (HR). Without this, we cannot go so far;) Of course, you're going to start slowly and heart rate for you i snot a prime thing (of course, if you are older than 40 years (a), then HR-watch is required). With increasing distance, time or desire to run, you will think about how healthy is this measure. It seems you will not only be your running diary, but also HR-watch. At this post I do not want describe what and how to do it. Better see it here->
http://www.coolrunning.com/engine/2/2_1/1127.shtml


And never forget about positive thinking and a smile. If  you smile, you will also find a smile around you and running time will go faster and more enjoyable:)

Bible about running

 

1 Corinthians 9:24-27

²⁴ Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. ²⁵ Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. ²⁶ Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. ²⁷ No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

Hebrews 12:1
Let us run with perseverance. The race marked out for us.


Ecclesiastes 9:10
 Whatever you do, do well.


2 Corinthians 4:17
Our present troubles are small and won’t last very long. Yet they produce for us a glory that vastly outweighs them and will last forever!



26.2 Bible Verses For Running & Racing

Mile 1: Be sure of this: I am with you always, even to the end of age. Matthew 28:20
Mile 2: The Lord will work out his plans for my life. Psalm 138:8
Mile 3: I tell you the truth, if you had faith even as small as the mustard seed, you could say to this mountain, “Move from here to there,” and it would move. Nothing would be impossible. Matthew 17:20
Mile 4: To those who use well what they are given, even more will be given. Luke 19:26
Mile 5: I can do everything through Christ, who gives me strength. Philippians 4:13
Mile 6: Faith is the confidence that what we hope for will actually happen; it gives us assurance about things we can not see. Hebrews 11:1
Mile 7: ‘I know the plans I have for you,’ says the Lord. ‘They are plans for good and not for disaster, to give you a future and hope.’ Jeremiah 29:11
Mile 8: Be an example to all believers in what you say, in the way you live, in your love, your faith, and your purity. I Timothy 4:12
Mile 9: We know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. Romans 8:28
Mile 10: Let us run with endurance the race God has set before us. Hebrews 12:1
Mile 11: Commit everything you do to the Lord. Trust him, and he will help you. Psalm 37:5
Mile 12: With God’s help we will do mighty things. Psalm 60:12
Mile 13: We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. Romans 5:3
Mile 14: We are hunted down, but never abandoned by God. We get knocked down, but we are not destroyed. 2 Corinthians 4:9
Mile 15: The Lord is faithful; he will strengthen you. 2 Thessalonians 3:3
Mile 16: Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand. Isaiah 41:10
Mile 17: It is not that we think we are qualified to do anything on our own. Our qualification comes from God. 2 Corinthians 3:5
Mile 18: Be strong and courageous, for your work will be rewarded. Chronicles 15:7
Mile 19: Whatever you do, do well. Ecclesiastes 9:10
Mile 20: He will order his angels to protect you wherever you go. Psalm 91:11
Mile 21: Anything is possible if a person believes. Mark 9:23
Mile 22: The amount you give will determine the amount you get back. Luke 6:38
Mile 23: I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize… Philippians 3:13
Mile 24: Our present troubles are small and won’t last very long. Yet they produce for us a glory that vastly outweighs them and will last forever! 2 Corinthians 4:17
Mile 25: I will guide you along the best pathway for your life. I will advise you and watch over you.
Mile 26: Commit your actions to the Lord, and your plans will succeed. Proverbs 16:3
Mile 26.2: But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:31
I believe not only IN you, I believe YOU. 
from: http://www.mile-posts.com/2011/04/26-2-bible-verses-for-running-racing.html

MY COMPETITIONS IN 2013

 

Month	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Dec 2012	31	1	2	3	4	5	6
Jan 2013	7	8	9	10	11	12	13
	14	15	16	17	18	19	20
	21	22	23	24	25	26	27
	28	29	30	31	1	2	3
Feb 2013	4	5	6	7	8	9	10
	11	12	13	14	15	16	17
	18	19	20	21	22	23	24
	25	26	27	28	1	2	3
Mar 2013	4	5	6	7	8	9	10
	11	12	13	14	15	16	17
	18	19	20	21	22	23	24  Bratislava marathon 42K
	25	26	27	28	29	30	31
Apr 2013	1	2	3	4	5	6 Rezeknes pusmaratons 21K	7
	8	9	10	11	12	13	14
	15	16	17	18	19	20	21
	22	23	24	25	26	27  Rīgas pusmaratons 21K	28
	29	30	1  Maija sieviešu skrējiens	2	3	4	5
May 2013	6	7	8	9	10	11	12
	13	14	15	16	17	18	19
	20	21	22	23	24	25  50K Rīga - Saulkrasti	26
	27	28	29	30	31	1  Zelta keda	2
Jun 2013	3	4	5	6	7	8	9
	10	11	12	13	14	15	16
	17	18	19	20	21	22  Ventspils pusmaratons 21K	23
	24	25	26	27	28	29	30
Jul 2013	1	2	3	4	5	6	7
	8	9	10	11	12	13	14
	15	16	17	18	19	20  Liepaja pusmaratons 21K	21
	22	23	24	25	26	27	28
	29	30	31	1	2	3	4
Aug 2013	5	6	7	8	9	10  Kuldīgas psumaratons 21K	11
	12	13	14	15	16	17	18
	19	20	21	22	23	24	25
	26	27	28	29	30	31	1
Sep 2013	2	3	4	5	6	7	8
	9	10	11	12	13	14	15  Valmieras maratons 42K
	16	17	18	19	20	21	22
	23	24	25	26	27	28	29
	30	1	2	3	4	5	6
Oct 2013	7	8	9	10	11	12  Siguldas pusmaratons 21K	13
	14	15	16	17	18	19	20
	21	22	23	24	25	26	27
	28	29	30	31	1	2	3
Nov 2013	4	5	6	7	8	9	10
	11	12	13	14	15	16	17
	18	19	20	21	22	23	24
	25	26	27	28	29	30	1
Dec 2013	2	3	4	5	6	7	8
	9	10	11	12	13	14	15
	16	17	18	19	20	21	22
	23	24	25	26	27	28	29
	30	31	1	2	3	4	5

+ Ogres X-trail; Cēsis 9,2K and Siguldas kalnu maratons 2013 --- dates unknown ;))