Daily Tip #9: Set Flexible Goals

We would all love to run the ideal race. The event would be preceded by at least four months of perfect training, during which your schedule would cooperate with your need for adequate rest and nourishment. The weather on race day would be slightly overcast, cool but not cold. And during the race, the miles would peel off exactly as you’ve planned, at the pace you want, steady until the end. Where, of course, you would meet or even surpass your finish-time goal.

This ideal scenario could happen to you on November 11. But it’s just as likely that it won’t. Whatever happens, you can still meet your race-day goals and have a successful marathon. How? Have three goals, says Mindy Solkin, head running coach and owner of The Running Center.

Your first goal should be your time if the ideal scenario unfolded.

Your second goal should be your time if you make a good effort. “You may not be in tip-top shape because you had an injury or you were sick, or overloaded at the office, but you still run a good time commensurate with the training of the past month or so,” says Solkin.

Your third goal should be the one you switch to if your body or the weather do not cooperate. “You can still have the goal of a particular time,” says Solkin—just maybe lower than your original expectations. Perhaps you switch to finishing at your training pace, for example. “For most people, this is not the end of the line. There will be another race, another marathon,” says Solkin.

You can meet your goal and have a great outcome—no matter what your time—if you keep the following in mind.

Be realistic in your goal. Are you a first-time marathoner? Or new to the Richmond Marathon? Every 26.2-mile race has its unique challenges, and this one is no exception. It covers two bridges—one with an incline and, sometimes it seems, its own blustery weather pattern. The last few miles, when you’re at your weakest, cover an ascent that can slow you down (but lead to a massive downhill finish). To estimate the time it will take you to finish the Richmond Marathon, double your half-marathon time and add 15 to 20 minutes—it may also take you several minutes to reach the starting line.

Take advantage of the pace teams. With all the excitement of race day, it can be hard to hold back—and the density of the pack can make it tough to find your own tempo. Pace teams with a variety of finish-goal times can help you stay on target. A runner with a sign that displays the pace-per-mile and guaranteed finish time will lead each team. Sign up for a pace team at the Race Expo on Friday in the Omni. Free pace bands can be made a marthaonguide.com that can help you stay on target; wear one next to your watch for a reminder of when you’re supposed to pass each mile marker.

Plan for the worst-case scenario. Until mile 8 you were on pace, and then it started to rain, you developed a blister, you got a stitch that slowed you down—so much can happen along the course of a marathon! This isn’t what you want to have happen, but you should still be able to make the switch to your third goal. The ability to quickly reframe your expectations will help to soothe the disappointment of finishing behind your goal, or even dropping out. Most people find the marathon to be a life-changing event regardless of the outcome. Also, keep in mind that unless you have a major injury, the fitness you achieved training for November 5th will carry over for at least a month—if you feel fully recovered, sign up for another fall marathon.