Hi Reader,

Over the past couple of weeks, we have been inundated with sports, and it's a great opportunity to observe and learn from the best in the world, at the Olympics. Interestingly they don't always get it right and I have 6 lessons learnt.

Have you ever DNF (did not finish) a race? I have, and it was a great learning experience, although it didn't feel like it then! We also saw the greatest marathoner of all time, Eliud Kipchoge DNF, it happens to everyone! What can we learn from this and what does a DNF mean?

Jemima Montag, the Aussie Race Walker summed up the balance nicely:

As it gets a little warmer and lighter, here in Aus, give me a shout if you are starting to plan for your next race, trail, road or ultra. Everyone's a runner, some of us just need a little help starting.

Learning from the Olympians

1 Opening Ceremony - Who was missing? Swimmers and people whose events were earlier in the first week. By not going to the opening ceremony, these athletes were de-stressing as much as possible during their race weeks. This applies to us, not spending hours at the race expo and check-in the night before. Focusing on recovery the week before a race. Ever rushed around trying to find that last piece of kit, we could have picked up a couple of weeks before, yep me too.

2 Process not Outcome - "It's not about the end goal, it doesn't matter what the time says on the board." This was from an Olympian whose goal is to win medals, Adam Peaty. He's referring to the concept of process, not outcome. For us and our running goals, an outcome goal might be to go sub 3 at a marathon. Great goal and several things we can't control. We work out the processes and steps to hit that outcome goal and track and aim for those. A proven method to get gold focuses on the process steps to get to the outcome, not the outcome itself.

3 Race Pacing - During the men's triathlon the New Zealander, Hayden Wilde, broke from a large group after the bike transition. He led, for much of the race till about 500m to go. The Brit Alex Yee ran him down and left him standing for the last few hundred metres. Wilde had nothing left in his legs to respond after going out too quickly at a pace he could not sustain. We've all gone too hard in a race, especially those first few kms and suffered for it later, it's the most common mistake I see.

For road races, we can accurately predict a race time. Based on our training data and specific testing. For ultras, keep it simple, start easy, and when you think are going easy enough, slow down again. No one ever finished an ultramarathon wishing they had gone faster at the start.

4 Nerves - Jason Day, a pro golfer said "I was quite nervous standing over the first tee shot and then it took me a few holes to get over it. This is the most nervous I've felt, standing on the tee box." This guy is a pro, and this is his job, and he's still getting nervous. Everyone gets nervous! At the start line of your next race, everyone around you from the elites to the back of the pack are all nervous. How can we deal with those nerves?

1. First up, acknowledge how you are feeling and that's OK
2. Focus on the task at hand. At the start line it's your initial pace and not going off too fast
3. Remember why you are there. Embrace the moment and atmosphere, there will be plenty going on
4. Remember your strengths. Think of the hours of training you have put in to be there on the start line and all those sessions
5. Focus on your race. Not that person next to you who's going to fly off too quick. Have a race plan and your processes to work through, to keep you focussed.

5 Race Day Planning - During the Women's 100m, two of the contestants were refused entry and sent to another entrance. One ended up not starting and missed out altogether, the other won a medal. For us, race day planning means reading the "Runners' Brief." What and where are the check-in times. Planning on how we are going to get to the start line, is it by shuttle bus or is there parking? Have a contingency plan ready, in some cases this might mean running to the start line.

The key thing, have a plan A, B, C and plan early. Asking social media, the night before is not good planning.

6 Race-specific Training - The Olympic marathon course had an unusually steep hill climb and descent, something not normally seen on a road race. Knowing this in advance, ideally, the contestants will have trained for this. Additional areas we need to be specific in our training for are:

1. Race distance (an obvious one)
2. Terrain (think technical trails)
3. Race format (Back Yard Ultra loops)
4. Elevation gain and if not more importantly descent
5. Environmental conditions (heat and cold)
6. Altitude
7. Nutritional requirements (length of race)

I hope you found these tips useful and applicable to your own training. Give me a shout if you need more details.

DNF - Stigma or Opportunity?

3 letters any runner does not want to be associated with. Both the greatest marathon runner, Eliud Kipchoge, and our own Aussie hopeful Sinead Diver DNFd at the Olympics. Does it have a stigma attached to it, or is it better seen as a learning experience? I say embrace it.

Embracing the Experience - A DNF can be a profound learning experience. Instead of viewing it negatively, see it as an opportunity for growth and self-improvement. It teaches resilience and the ability to handle setbacks with a positive mindset.
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Evaluating the Entire Experience - To truly learn from a DNF, analyse the entire race experience, not just the moment of failure. Assess what went right and what went wrong. This comprehensive evaluation helps in formulating better strategies for future races. You might need to go back months to look at your training and preparation. Did you outrun your training, by going too hard?
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Recognising Limits and Prioritising Health - A DNF highlights the importance of recognising and respecting physical limits. Pushing through pain or ignoring warning signs can have serious consequences. It's crucial to prioritise health and well-being, listen to your body, and seek appropriate medical attention when needed.
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Evaluating Training and Preparation - A DNF prompts a critical evaluation of training regimens, race preparation, and overall readiness. Reflect on mileage, intensity, cross-training, nutrition, and recovery practices. Identify areas for refinement to enhance future performance.
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Cultivating Mental Resilience - Bouncing back from a DNF requires mental fortitude. Confronting disappointment and self-doubt demands resilience and grit. Use the setback as motivation to persevere and set new goals. Remember, setbacks are opportunities.
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Embracing Adaptability and Flexibility - Flexibility is crucial for successful runners, allowing them to adapt to changing circumstances. A DNF underscores the importance of remaining adaptable in the face of adversity.
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Fostering a Growth Mindset - A DNF tests your mindset and attitude towards adversity. Adopting a growth mindset transforms setbacks into opportunities for personal and running development. Reframe a DNF as a stepping stone towards future success, extract meaning from the experience, and apply lessons learned to emerge stronger and more resilient.

Sign up for your next race and use the learnings to improve as a runner. You are not defined by just 1 race!