Mindset: Visualization of NYC Marathon - Guided walkthrough entire course
Mental Preparation: Visualization
Visualization is a mental game used by leading athletes in every sport to enhance performance. But you don't have to be an elite runner to benefit. As long as you have a solid goal and a strong desire to reach it, all you need is a good imagination. Basically, visualization is rehearsing for success. You imagine what you would like to have happen (such as finishing a marathon) and thus convince yourself that you can do it. You see and feel success so that when it is actually happening you are not afraid to succeed, but rather embrace it as an old friend. You have to dream that the difficult is not only possible but that it will happen.
Whether your realize it or not, you practice visualization daily.
You envision an upcoming event in your life—such as a presentation to your boss or an explanation to your spouse that you must cancel a social engagement to get in a long run—and then play out the scenario in your head.
Visualization trains the athlete to mentally experience the event as if he or she were living it. Dr. Thomas Tutko, author of Sports Psyching: Playing Your Best Game All of the Time, tells athletes to "relive" their best performances repeatedly until they actually can achieve them almost automatically. "It's like putting a tape on your brain, as you would with a computer." Rerun some of the races and workouts to give you a feel for visualization.
Then imagine running an upcoming race. You control the image; you should actually imagine your muscles in action as you rehearse your race. Neurons will fire just as they do in a race, and muscles contract in minute but detectable amounts.
Kay Porter and Judy Foster, authors of The Mental Athlete: Inner Training for Peak Performance, note: "Each time you see yourself performing exactly the same way you want with perfect form, you physically create neural patterns in your brain. These patterns are like small tracks permanently engraved on the brain cells. It is the brain that gives the signal to the muscle to move. It tells each muscle how to move when to move, and with how much power. ... Our performance will be tremendously more powerful if we have also trained our minds and created the neural patterns to help our muscles do exactly what we want them to do perfectly."
The technique works because it follows the psychological principle that the closer one comes to simulating an actual situation, the greater one's chances of developing the skill to perform it. By imagining yourself successfully running, you will actually improve Your form and racing speed. By training the subconscious mind to perform in the way we want, it will ”tell” our conscious mind to perform in that manner. Obviously, you can’t just dream about a fast time and then do it, but a realistic, challenging goal can be achieved readily when it has first been “practiced” in your mind.
Visualization is a three-step process:
- (1) set a goal and create a positive self-image;
- (2) achieve a state of deep relaxation; and
- 3) imagine yourself succeeding.
Visualization begins with a goal setting and positive self-image. Write your goal on a piece of paper and tape it to your wall, or take a digital clock and set it for your race time — 3:59 for a sub-four-hour marathon, for example—then unplug it and place it in a prominent place so you can see it often. Seeing it oftern, your mind accepts it as a realiztic goal. You then begin to imagine yourself crossing the finish line in that time, making the time seen even more possible. Think about it often, including during your training runs and in the race itself. To help you improveyour self-image, place pitures of top runners running with good form where you can see them often. Of place photos of yourself running well in past races in prominent locations to remind you of past successes. Set your goals, believe in them, desire them, expect them and practice reaching them.
The next step is to achieve a state of deep relaxation as described in Chapter 42. Then focus on your goal. Mentally rehearse the entire race, being as specific and positive as possible. Use all of your senses: "see" the crowd, "hear" the noise, "smell" the air, "feel" your body relax. Visualize the warm-up area, the starting line scene, the course, the spectators, the runners, etcetera. See, feel hear, and smell the entire experience. Visualize yourself starting your race full of energy, conquering the hills, running with good form, reaching mileage markers at your goal times, and finishing within your time goal. Repeat the whole mental process several times before your key race. You become a movie director and run the movie of your race through your mind.
Visualization can be practiced at quiet times during the days leading into your race and before your training runs. Some runners continue "visualizing" in brief flashes into their runs and races by "seeing" themselves running up an approaching hill or finish the workout or race strongly. It may take a few sessions to get the hang of the visualization technique. Be patient, be consistent,
Practice it for 5 to 10 minutes several times a week over the last two to four weeks going into the marathon. Avoid too much mental rehearsing the night before the race. It may leave you emotionally drained. Instead, you may wish to do relaxation exercises to help you get to sleep. On race day, you may benefit from going through your race one more time in your head as a final tune-up. Others find that it leaves them either too hyped up or too relaxed.
When visualizing, you should practice the "perfect" race. But on occasion, you should also incorporate some unforeseen problems and see yourself reacting to them calmly. For example, your shoelace comes untied, you lose time because of a crowded start. When visualizing, develop a "feeling" for your goals. Concentrate on the actual race itself, one step at a time.
With positive visualization, you can be in charge of mental factors, rather than allowing them to be in charge of you. Whether you follow these visualization techniques conscientiously or merely occasionally daydream about your race, you can see yourself as a confident, successful runner. But remember that you must have a solid training program to back up your visualization. It is not enough to dream about running fast without putting in the hard training.
The Visualization
Here is a visualization program that I use with my New York City Marathon training class. Modify it for your marathon. Remember first to achieve a state of deep relaxation. Choose a slogan (such as "calm," "calm") to repeat on race day to help you stay focused.
You wake up the morning of the New York City Marathon feeling relaxed and refreshed. Feel yourself yawning and stretching like a cat. Taste the cup of orange juice and muffin with jelly that you choose for breakfast. It hits the spot. See yourself putting on your running clothes and pinning on your official number. You look in the mirror and see yourself as being trim and fit. Feel yourself putting on your socks and shoes, which feel very comfortable.
See yourself double-checking the bag of race goodies— extra cloth-ing, toilet paper, and so on—that you packed last night. Feel yourself walking toward the buses, your legs stretching out.
You have casual conversations with other runners waiting for the bus. You hear some talking negatively, some positively. Some look very it and intimidating, others look like they’ll never make it. You are prepared for these distraction and calmly take them in. You sit on the crowded bus and smell the various ointments that runners have covered their bodies with. You hear lots of chatter that you can’t understand since the bus is full of foreign runners. People ask you what you are aiming for, how you will do. Hear yourself say with both modesty and confidence; “I’m ready to do my best.” Hear the bus start up for your journey to the start and feel the nervousness in your stomach.
Repeat your slogan: calm, calm.
See the bridge you will cross at the start, knowing that you are near the starting area. Hear the voices in the bus and become more nervous as you approach the staging area. See yourself calmly getting off the bus and finding a quiet area in which to relax. Every fifteen minutes you get up and walk around, then sit and relax. Feel yourself holding the excitement back, saving energy for the race. You see others wasting energy by getting too involved with prerace nervous talk. You analyze the weather prediction and adjust your race accordingly. If it will be hot or windy, you will start a little more slowly. If it looks like great weather, you will be prepared to go for it.
Hear the announcement to go to the starting line. Feel your heart beating faster and your stomach churning. Feel your positive thoughts emerging. You are not afraid to get started, you welcome the opportunity to unravel your successful race. Feel the runners elbowing each other and hear them chattering as you make your way to the start. See yourself lining up and feel yourself breathing deeply, relaxing as the final minutes are counted down to the start.
Repeat your slogan: calm, calm.
Feel the wind whipped by the loud helicopters overhead, and then hear the cannon explode. Feel your hands touching the runners on each side to protect you from falling, feel your feet making short little strides at the start and then longer ones as you gain room to run. See the time on your watch as you hit the starting line and say to yourself that your race begins now, don't try to make it up all at once.
Feel the powerful vacuum sucking you up the hill and over the bridge. You feel like a powerful horse being reigned in. Repeat your slogan: calm, calm. See yourself flowing down the other side of the bridge with proper form. See yourself winding around and then straightening out as you flow in next to the other station group on Fourth Avenue. You hear the crowds now for the first time, and they are loud and enthusiastic. Feel yourself holding back your energy, not allowing the crowd, the slight downhills, or the overeager runners around you to let yourself go out too fast. See your split at each early mile mark and adjust your pace accordingly—slightly picking it up or slowing down. Hear yourself say that you must subtract the time it took you to reach the starting line from your time to determine how fast you really are moving. Think of how smart you are not to try to make up the time.
See yourself passing runners who started too fast and being passed by others who are full of energy. Feel how your legs are moving smoothly, your breathing is relaxed, you feel in control. Feel the wind. Is it against you, behind you? If it is against you, see yourself tucking in behind others who become shields. See yourself taking water from an aid station; taste the water in your mouth, and feel the second cup you grab as you pour it over your head. Repeat this throughout your visualization.
Concentrate on reaching your next goal —the 5-mile split. You see it up ahead and you reach it feeling real good near your expected goal split. Feel yourself smiling. Hear other runners talking, but you remain quiet, saving energy. See yourself reaching the point where the men and women merge near 7 miles. You welcome the added "scenery." Your next goal is the big clock tower looming ahead at 8 miles. Feel the energy from it pulling you like a magnet.
You now aim for the 10-mile mark. Feel your form getting a little ragged and feel yourself picking up the knees, using the arms, breathing comfortably and regaining control of your form.
Repeat your slogan: calm, calm.
See the 10-mile split near your goal time. You feel confidence surging. See a friend jumping out of the crowd and yelling at you.
Your next goal is a big one—the half-way mark at the Pulaski Bridge. See yourself approaching it up a short, but what feels like a steep, hill at this point in the race. Record your split in your mind, multiply it by 2. You will run a great race by keeping the same pace now for the second half of the race. Even if you slow a little, you will do well. Give yourself a mental pep talk. You can do it. You feel happy to have the first half under your belt. You feel full of confidence. Repeat your slogan: calm, calm. The next goal is to get up and over the 59th Street Bridge. You reflect on your hill-training sessions and see yourself changing your form to get up the hill.
You see your split at 15 miles near the start of the bridge — again near your goal time. You feel your quads working, your arms pumping, your knees coming up to get over the hill. You see yourself running stronger than those around you who let the hill attack them. You attack the hill with cool confidence. You feel the wind whipping at the top of the bridge, and feel your feet caressing the carpet. You see the majestic New York City skyline and let its power pull you like a magnet to the top of the bridge.
Repeat your slogan: calm, calm.
You feel yourself flowing back, say, like a freiling roller coaster. See yourself holding back slightly, running with good form. Feel the strain on your legs. Hear the loud noise up ahead, and anticipate the surge you will feel as you hit First Avenue. Hear and feel the crowd as you zoom around the corner onto First Avenue. Feel the slight uphill, but feel your form powering you along. Feel the fatigue in your legs, but the confidence in your head allows you to relax and keep moving. See all the struggling runners who are now walking, and you increase in confidence as you power by them-knowing that you paced yourself more wisely, trained yourself better, and have a stronger mind. See friends stationed at this point jump out and encourage you, giving you a rush of new energy.
Repeat your slogan: calm, calm.
Your next goal is to reach 18 miles—the halfway point between the bridge and "the wall" at 20 miles. See yourself hitting it and saying, "Okay, wall, you aren't going to get me." See yourself at the end of your long training runs and eating all those carbohydrates. See yourself laughing at "the wall." Yes, it slows you slightly. But as you hit the 20-mile mark, you picture yourself smashing through a brick wall and raising your fist in victory. You feel tired but full of purpose and confidence. A 10K to go. Only a 10K race now. Envision what your finishing time will be by adding a 10K at your goal pace. Sounds good! See yourself patting yourself on the back and saying, "Let's go for it." Repeat your slogan: calm, calm.
See yourself shortly after 20 miles, making the turn and heading south toward Central Park. You are on your way home now! Just calm down, concentrate on working the arms and picking up the Knees, breathing in a relaxed manner, keeping the neck and shoulders loose. Now you run from mile marker to mile marker, even block to block as you see the street numbers get smaller as you aim for 110th Street — the start of Central Park. Hear the crowds cheering you on, saying, "You're looking good!" Believe them, keep moving. Kcep pushing. Don't let up or you will lose time, Hear yourself talking to yourself. Extolling your body to keep moving. You feel bad off and on but keep moving down the long blue line. See that line. Trust that it will pull you to the finish line.
Repeat your slogan: calm, calm.
See the trees up ahead —it's Central Park. You hit 110th Street and get a surge of mental toughness. You know you can do it now! Keep the legs moving. Feel the uphill stretch on Fifth Avenue to 102nd Street, and then the short steep hill as you enter the park. Think about how you practiced this hill and just become a robot, running it by memory with good hill-running form. See the 23-mile banner across the road near the top of the hill. Only 3.2 miles to go. Think about how you ran this comfortably two days ago and remember how it felt to run up and down the rolling hills.
Remember Glover's joke: "You only have to run 23 miles on race day, since we're practicing the last 3.2 miles now; you can just become a robot the rest of the way on race day." A friend jumps out of the crowd and yells in your ear. You hear him: "You can do it, go for it." You feel heavy in the legs, but strong in the mind and heart. Think of how tough you are, think about all those long runs you made, all the mileage, all the sacrifice. This is your moment now. This is not the time to give in to fatigue. You concentrate on good form, feeling relaxed, and being in control.
Your body is tired, but it is moving! "I'm going to do it!" Repeat it over and over.
Repeat your slogan: calm, calm.
The crowd is very excited. They know you will do it. See the 90th Street and Fifth Avenue entrance to the park. A large crowd there gives you a fresh blast of energy. See yourself reaching the 24-mile mark half a mile later. Your next goal is a long, steep downhill at 80th Street. See yourself flowing down the hill. Then look up. You see the New York skyline. Feel the power from the skyscrapers pulling you like a magnet toward them. Repeat your slogan: calm, calm. See yourself turning left to leave Central Park as you go under the 25-mile marker. How fast can you run 1.2 miles? Even if you jog it, you will have a good time. See what your time will look like at the finish if you finish at goal pace. You are flowing downhill, full of determination. A friend screams at you; you see yourself looking proud in front of him.
Hear the crowd roar as you leave the park and turn onto Central Park South at 59th Street. They become part of you. Their screaming, your willpower, are becoming one powerful machine now. You are too tired to feel graceful. But you do feel powerful. See the quarter-mile-long slight uphill grade ahead, and see the struggling runners you are passing. Feel a few runners who pass you with a finishing rush and see yourself holding on to some of them and going for a ride. See yourself cresting the gradual incline and announcer at the finish line. Feel the tears welling in your eyes. Feel the anticipation in your heart.
See yourself turning at Columbus Circle. This is it. You are on the last stretch on Central Park Drive. See the crowd up ahead, the balloons, and hear the deafening roar of the crowd. You hear them all yelling for you, as you are winning your race. See yourself running under the 26-mile banner. Feel yourself going up the final hill to the finish line. Feel the excitement, feel the pain and the joy of the others around you. You help each other now, push each other toward the moving numbers on the digital clock. See the numbers coming into focus now. See the time-your goal time—and see yourself finishing with great form. See yourself throwing your hands up, your chest out as you cross the finish line. See yourself hugging the runner next to you. You are trembling in fatigue and joy. You did it! See yourself smiling at last. See your family and friends congratulating you. Hear yourself saying to others: "I set a challenging goal, I trained hard, I worked hard during the race, I felt real strong except for a few times, I was determined to do it, I did it! I am so happy and so proud of myself!"
You’ve done it. Soak everything in.
