Mental Skills in Action: Colorado Marathon Recap

I love running and racing. There’s something about testing and challenging myself that brings me so much joy. From 800meters around a track to over a hundred miles - I think there’s fun to be found at every distance.

This past weekend I ran the Colorado Marathon. I’m not quite sure how many times I’ve run this race, I think maybe seven. I don’t keep many results of the times, maybe a I should, but I just like the memories and getting out there and running.

This race is in Fort Collins, Colorado about an hour from where I live so it’s convenient and the price still fits my budget. The biggest bonus is this race is beautiful. You’re driven up the Poudre canyon dropped off at a campground and race from there along the scenic Cache la Poudre River into downtown Fort Collins. While it’s a net downhill of 1200’, don’t let that lull you into thinking this is easy. It’s far from it. The downhill is significant through mile fifteen then it levels off dramatically and has a few climbs at just the right time to punch you in the face.

The downhill is just enough to beat your legs as if you were tenderizing a steak. The camber of the road throws another wrench into it – and this year they moved the runners to the side of the road where it seemed as if there was the most camber. This makes it feel as if running on a slant with one leg higher than the other for miles. It also starts at little above 6000’ elevation – I live at 5000’ so it’s not drastic but just another slight challenge.

So no, this isn’t an easy run by any means. (are marathons ever?)

I haven’t run a road marathon in six years. The last time in 2019 I was stronger, faster and I ran the race a intentionally slower just to get the Boston Qualifying time but not so fast that I would PR and trash myself, I had a long season ahead of me and I didn’t want to dig a hole. In 2019 I was 51. I somehow was running PR’s in all distances. My fitness noticeably changed in 2020. I got slower, I recovered slower, and I’d fatigue a lot easier. Maybe it was the stress of COVID, maybe it was aging. Maybe it was a lack of overall running volume because I was training on the bike more. I’m not quite sure what it was, and likely just a combination of a lot of things. To run a marathon again was to both challenge myself and act as a litmus test to see where I was with my fitness and how much things have changed since 2019.

This training block I amped things up a little bit but for the most part it was like 2019 – I was still riding three days a week and running three days due to other goals (see Leadchallenge) with an occasional fourth day easy run off the bike. The training went well with few interruptions. I was consistent, but I could see that my pre-season goal pace of 3:20 – qualifying for Boston again was a stretch. I’d still work for it but adjust as necessary.

Goal Setting

As race day approached, I set three goals – the stretch goal of 3:24:30 – that would qualify me for Boston and ‘likely’ an entry if I chose to register. (Registering wasn’t something I was excited about, mostly just for dang expense of going to Boston). The A-Goal, just under 3:30, which would qualify me for Boston, and the B-Goal, something I’d be okay with – anything under 3:40 – something I knew I was capable of.

Make A Routine to Manage Pre-Race Anxiety

The morning of the race I arrived in Fort Collins an immediately found that there was a block and half long line to get on the busses. Getting on the bus itself took half an hour – I was calm and cool, and just relaxed on the bus ride up. I really can’t say that I experience pre-race nerves that much anymore. Part of that is because I’ve made it routine, and I feel good about working the process and running a race to my abilities. The bus arrived with thirty minutes to spare however, there was about 25-minute-long line at the porta-potties and small line for a drop bag. I made it to the start just in time.

Working the Plan

My plan was to take advantage of the downhill, not overstriding it but managing the pace just enough that I was well within myself, knowing that I’d slow for the uphill and some of the flats. For the early part of the race, I was running in that window of the stretch goal, I’d soon realize that my legs were not prepared for the eccentric loading I was experiencing on the downhill. I maintained the goal pace through about twelve miles and then can’t say wheels came off, they just flattened with a few dozen nails.

My nutrition and hydration strategy worked really well, and I can’t say remember a time when I’ve felt that well fueled and hydrated for a race (I used SiS Beta Fuels every 45-minutes and carried two handhelds of Precision and then would take water out on the course).

When my mind occasionally wandered into the inevitable unhelpful self-talk I caught it and redirected my focus to the present using landmarks to pull me ahead and the sound of the river nearby.

Acceptance

When the pain my legs started screaming and slowing me down – I opened up and said to myself “I am willing to feel this.” I even rallied a bit in the last 10k of the race just maintaining a consistent effort to keep running knowing full well that I’d be able to hit one of my goals.

I came through the finish delighted to see my family at mile twenty and ran with my daughter a bit – who for the first time was running faster than me at the finish.

I reached the B-Goal of 3:36:14, not questioning whether I could have run faster, but smirking, knowing I will still run faster even as I get older, I still can build strength, I still can build a little speed.

I also finished with a first place for my age group which was a little surprise. The last three times I’ve run this while I’ve been in different age groups, I’ve gotten in the top three of my age group each time. Not that I’m bragging, but what that suggested to me – and reminded me, that while I may be slowing a little, I’m relatively still consistent.

Here are some race-day mental skills that I’d encourage any athlete to try that worked well for me:

Establish a routine to manage pre-race anxiety.

Know what you’ll be doing and when and expect things to pop up that you’ll need to adjust and adapt too (like long porta-potty lines and lines for buses) it’s par for the course.

Know your process.

The more you’re able to focus on what you’re doing – what actions you’re taking and that those processes will work for you, the more confident and less anxious you’ll be for race day. Be clear and act with intention.

Open up to discomfort. Acceptance.

Tell yourself “I am willing to feel this” when it gets uncomfortable and downright painful.

It’s going to get uncomfortable, say “YES” to it.

Catch. Reset and Refocus. Getting Present.

Learn to catch when you’re getting hooked in an unhelpful headspace. Reset by looking ahead, find something you can see or hear. Now act on your process – open up to the discomfort, move forward.

Have three goals and base them off reality.

A stretch goal – yea I’d love to reach it but I know that might be a stretch for me, but we can go for it. An A-Goal, what you’ve trained for and maybe just slightly harder. A B-Goal, what you know based off of your training that you’re really capable.

What’s next?

Just a little recovery before I make the big build for the Leadville races – I’ll keep building the strength and speed over the next couple of years – I’m still pretty darn certain I’ll be able to get close to a 3 hour marathon in this lifetime (read my last blurb on Optimism).

If you’re interested in building mental skills, I’m running another class starting June 4th you can find information and a place to register here.