Training For The Event/Distance with specific workouts

Anaerobic

Aerobic

Workouts 20% of the time

Paces specific to your VDOT fitness

Being selective with your races

You can’t expect to race every month and improve forever

You need time to train for the races

Picking courses that are FAST

Picking races during optimal time of year

Course spectators? People to run with?

Limiting how often you race

Building the mental muscle

Doing uncomfortable things

Sarah Sellers 2018 Boston Marathon: she ran after working nursing shirts. When you train in a tired state, it can help with the rough patches during a race

You don’t need to train in perfect conditions or always feel like running

Building confidence in workouts by practicing negative splits

Don’t let yourself get handicapped by yourself: “I always blow up”, “I am not good at marathons”. You have to practice how you speak to yourself and not go down a negative spital

The little things like tapering, fueling and carb loading

Carbon plated shoes can make you faster

Beats can make you faster

Fueling properly will allow you to race to your potential in events over 90 min

Hydration is key

Make sure you have all the loose ends taken care of!