{"id":58,"date":"2022-10-01T13:53:00","date_gmt":"2022-10-01T13:53:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=58"},"modified":"2022-09-20T16:41:02","modified_gmt":"2022-09-20T16:41:02","slug":"3-comeback-tips-bad-race","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/3-comeback-tips-bad-race\/","title":{"rendered":"3 Comeback Tips for a Bad Race"},"content":{"rendered":"

Fall race season is in full swing.\u00a0 Sometimes things go well.\u00a0 Sometimes they don’t.<\/p>\n

And having a bad race is pretty much the worst.\u00a0 Yes, there are horrible things going on in the world but in the moment you cross that finish line after a less than ideal performance things can get emotional.\u00a0 It’s important to remember that bad races happen and don’t mean the end of your running career.\u00a0 Look how gracious Meb was after a \"badnot-so-wonderful<\/a> Olympic experience!\u00a0 We’re not all that talented but we work hard for those PRs and it hurts to miss a goal.\u00a0 Here are 3 ways to bounce back after a challenging race:<\/p>\n

Vent:<\/strong>\u00a0 Be angry and sad and frustrated.\u00a0 Feel all of the feelings.\u00a0 Let it all out so you can move forward.\u00a0 It might take one deep breath, maybe a cocktail or beer, possibly days but failing to move on will impede your next training cycle by lowering your confidence and sucking up your motivation.<\/p>\n

Evaluate:<\/strong>
\nYour pre-race ritual:<\/em>\u00a0 While you can’t go back and change anything that happened during the race, you can change what happens before.\u00a0 Did you eat the right food fuel the night before?\u00a0 Were you sleeping enough?\u00a0 Was your taper adequate?\u00a0 Did your travel plans give you time to adjust to the altitude and time difference or recover from flying?\u00a0 Each of these factors can change your body’s ability to perform at its best.<\/p>\n

The Weather:<\/em>\u00a0 There’s only so much anyone can do about weather.\u00a0 And that is a whole lot of nothing.\u00a0 High winds, freezing temperatures, loads of humidity and heat waves can all have a major impact on your performance.\u00a0 Sometimes a bad race isn’t all your fault and remember, everyone else out there had to deal with it, too.<\/p>\n

Your goal:<\/em>\u00a0 Was your goal really reasonable?\u00a0 Aiming to shave 45 minutes off a marathon over one season is noble but probably not attainable.\u00a0 Make sure you set feasible goals that push you without bordering on miraculous.<\/p>\n

Your training:<\/em>\u00a0 How did your training go?\u00a0 Did it include enough speed work?\u00a0 How about a long enough base phase?\u00a0 Did you train for the terrain you would be racing on?\u00a0 Take a good hard look at your journal to examine what workouts were good and which ones weren’t.\u00a0 Most importantly, make sure you weren’t over-training or pushing through an injury.<\/p>\n

Move on:<\/strong>\u00a0 At the end of the day, OK, it was a bad race.\u00a0 Was it the worst race ever in the whole world?\u00a0 Probably not.\u00a0 Even more important is to look at all the things you learned and focus on positive parts of the event.\u00a0 Make sure you’re emotionally ready then go sign up for another.<\/p>\n

Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"

Fall race season is in full swing.\u00a0 Sometimes things go well.\u00a0 Sometimes they don’t. And having a bad race is pretty much the worst.\u00a0 Yes, there are horrible things going on in the world but in the moment you cross that finish line after a less than ideal performance things can get emotional.\u00a0 It’s important […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[3,14,15],"tags":[8,19,20,18,17,9],"jetpack_publicize_connections":[],"yoast_head":"\n3 Comeback Tips for a Bad Race - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"You trained. You planned. You raced. It was ugly. You didn't meet your goal and consider it a bad race. 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