Have you ever completed a pre or post-race questionnaire?
Prior to your race, do a pre-event visualization and think about what your hopeful outcomes are. Complete the pre-race questionnaire and see if you have everything (or close to everything) covered.
When it is done, you can give copies to your crew and pacer(s), so they know what to expect. Hold onto a copy because you will use it again after your race.
For the post-race questionnaire, think about what were the actual outcomes. Compare it to the pre-race questionnaire.
Hold onto them over the years because this information can help you grow and improve your mindset and performance. Right now, my questionnaires have more insight and detail, compared to when I first started doing them.
I give my clients these questionnaires, and we review them together in sessions.
Below, you will see my Oil Creek 100 pre-race questionnaire, and be able to consider these questions for your own event.
Event Name, Date, Location.
Oil Creek 100, October 4th-5th, Oil Creek State Park, Oil City, PA
If you’ve not yet, please find and go through 3-5 written or video race reports of the event you’re participating in.
Have you done this?
Yes!
Race day weather.
What’s the predicted weather?
It is too early to know. The weather is awful almost every year. Colder, windy, and stormy. The trail turns into a watery, muddy nightmare. Let’s pretend that it won’t be :p
Course description.
Course loops? Point-to-point? Technical? Flat? Muddy? Hilly? Hard cutoff time?
How do you feel
about it?
Is there a particular course section that you feel worried about?
If yes, then why?
How have you prepared for it?
The course is about 90% trail, mostly on the Gerard Hiking Trail (technical). There is a paved bike path that takes you from the middle school (AS4/start/finish) to the hiking trail. This bike section is about 1 mi. There is a 1 mi grass loop that goes around the Drake Well Museum.
These trails make a loop that is about 32 mi, and you do three of these. After the third loop, there is an almost 8 mi loop, called the Going Home loop.
The Going Home loop has about 971 ft of elevation gain. The race’s total elevation gain is about 17,785 ft. There are several steep hills, and some of them are technical.
When it rains, the mud on the trail becomes ankle deep and water flows down the hills like a stream.
There are 4 aid stations, which are always well-stocked, and the volunteers are top notch. I appreciate them so much!
The Aid stations break the loop up into 4 sections. Section 1 is 7.1 mi; section 2 is 6.8 mi; 3 is 8.8 mi; 4 is 8.4 mi.
The fact that this course can be mentally broken down into several chunks is very helpful. Once you learn each section, you can come up with a plan for how to run it.
For 100 milers, I mentally break the race down into “day, night, and the next day.” As I make my way through this course, I will break it down into loops and sections.
I am not worried about anything course-wise, I’m familiar with it. I know how to take the rocks and the climbs. – With skill, confidence, positivity, patience, and strength.
For specific course details, go to the race website.
Ultimate Goal.
What would a perfect race be for you?
To run a sustainable, yet uncomfortable pace for the majority of the race.
My crew and pacers will be keeping an eye on the top women for me. This will take off pressure, and I’ll be able to focus on my performance and “me vs the course.”
Be light and quick on my feet, especially on the technical parts. “Pixi Ninja.”
When there is negative self-talk and comparison to the other women, balance it out with good stuff. Remind myself, “you are doing better than you think you are.”
Proper hydration and nutrition. I will not use the ASs much on the first loop. I want to stay out front and not overeat. – Overeating might be a part of the stomach problem I’ve been getting in the second half of ultras. In and out, under 30 seconds.
Not getting distracted by friends who are volunteering.
My crew will hand me what I need when I come into the AS, beginning on loop 2. In and out. Later in the race, I want to be out of ASs in 1-3 minutes. Depending on cell phone service (there isn’t much) I will text my crew what I want when I get there.
If I cannot get ahold of them, they will be tracking me using my Garmin InReach Mini. They will have a cup of food ready to hand to me when I come in, I’ll take it, and then leave.
Starting loop 2, I will take my trekking poles. The issue that I have with poles is that I tend to put off eating because my hands are full and it is inconvenient (laziness), so I know that I have to eat consistently.
Other goals are to run well for my pacers, have fun, and enjoy the scenery.
I have three overarching finishing goals
Goal A: Top 3 women
Goal B: Sub 30 hour finish
Goal C: Finish (cutoff is 32 hrs)
Travel.
What are your travel plans for this event?
Will you need a day off for travel to the destination?
Are you driving?
Who will be with you and will someone be able to hold on to your gear during the run?
My husband will drive us to the race on race morning. It is a 1.5 drive. The race starts at 5:00 AM, and I’d like to get to packet pickup (ID required) a little after 4. With this in mind, we need to leave the house around 2:30. Wake up will be around 2:00. I’ll take breakfast and coffee to-go.
My crew and pacers are race veterans. My friends Traci and Dan are going to pace me. Traci is going to pace me on loop 3, parts 1 and 2. Dan will pace on parts 3 and 4. My husband will crew my entire race (I won’t need him until loop 2 to start supporting). He will pace me on the Going Home loop.
They will have my gear, like extra headlamp and warm clothes for at night. If it rains, they will have extra socks, shoes, and my micro spikes.
Lodging.
Where are you staying?
What is the travel time to the race start?
Will be sleeping at home. It is a 1.5 hr drive.
Race Strategy.
Pre-Race.
What will your nutrition plan be for the morning of the race?
What gear will you be wearing?
Will a warm-up be possible?
Will you be standing in a corral for a half hour?
What will you wear before the event?
Pre-race, I will eat on my way to the race. Probably a blueberry muffin and a banana. Drink coffee. I’ll use the restroom before the race starts and get my packet. I’ll say hi to friends and will probably get pictures with them.
After packet pickup, which is in the cafeteria of the middle school, there will likely be a pre-race meeting. After that, we will head outside to the start line to begin. I’ll have my headlamp and watch ready.
I’ll be wearing shorts, and depending on the temperature, a tank top or long sleeve shirt. If it is raining, I’ll be wearing my light weight North Face rain jacket. My shoes are Altra Superiors. The vest is UD. Trucker hat.
In my vest, I’ll have enough Hammer Nutrition, Skratch, and other fueling products for a full loop. I’m going to use my 1.5 liter bladder for regular water and a soft flask for Skratch. During the second or third loop, I will add a second soft flask that will have caffeine.
I will have a Buff in my vest, too.
Start line mindset.
What will your mindset be at the start line?
How will you address or approach any
pre-race jitters or anxiety?
What positive mantra can you use?
What’s one positive self-talk or
affirmation you can state to yourself?
At the start line, I will be calm and focused, keeping in mind how I want to run.
During a training run, I was practicing a race visualization, and I told myself that on race day, I need to lock in, in order to do well. Thinking about this made me wonder if I’ll be able to lock in.
I decided to reframe “I need to lock in” to “I will lock in.” To make this happen on race day, it is now, “lock in.”
- “Lock in.”
- “Strike oil or move on!”
- “Proper Pacing Prevents Piss Poor Performance.”
- “You got this.”
- “You’re fine.”
- “Steady.”
- “Light and quick.”
- “Pixi Ninja.”
- “Push.”
- “Strong.”
- “Unbreakable.”
- “Beast kid.” – Nickname from my Dad. 🙂
- “Keep moving.”
- “The person who wants it the most will win.”
- “The person who does the best job at suffering will win.”
- “Focus on your own race.”
- “You vs the trail.”
- “It will not break you.”
- “Relentless forward progress.”
- “Expand the pain cave.”
- “You’re doing better than you think you are.”
- “You love what you do and you are really good at it.”
- “Every step forward is a step closer to being done.”
- “Get that finisher reward.”
- “Top 3 women.”
- “Dig.”
- “Settle.”
- “Sustain.”
- “Relax.”
- “Aid station to aid station.”
- “Section to section.”
- “Pick up your pacer.”
- “Growth.”
Briefly, remind yourself of your “why” for the race.
What is your “why”?
Then return your attention to
the present.
Remind yourself of all of the hard work you put in to be standing there.
You put in the work, you are ready.
Soak in the energy of the start line feels.
Whys:
- Growth in running and personally.
- Redemption run, since I DNF’d this race 4 times due to missing the cutoff time, starting my period, and getting hypothermia.
- To test myself and see what I’m capable of in this challenging 100 miler.
- To try out my race strategies, but also to practice being flexible.
- See my preparation over the months and years pay off.
- To see where this effort lands me among the other strong women who will be there.
- Continue to be a good role model for my daughter and other little girls.
- Inspire and motivate others.
- Potentially boost my business.
- Not let myself, family, or running coach down.
- To prepare for Rabid Racoon 100.
- Add another race accomplishment to my Badwater 135 resume.
- To have fun and enjoy the experience.
- Hopefully see porcupines, maybe bear, a big cat, and a flying squirrel (I saw one up close the last time!).
Intra-Race.
What is your nutrition plan during the event?
Go through your pacing strategy.
Pacing will be flexible, but here’s what I am visualizing:
- Loop 1: Me vs the course; run well and sustainable; proper pacing; slow and steady; be patient.
- Loop 2: Poles; headphones; music (Five Finger Death Punch, rock, heavy rock, country, and older pop music); get to Petroleum Center to see Stephen; get to Traci!; don’t go crazy; run smart; get excited for loop 3; get in before dark; don’t worry about the Going Home loop.
- Loop 3: Get to Dan!; let my pacers push me; get excited for the Going Home loop.
- Going Home: MOVE; survive; on the bike path going to the finish, give everything; probably cry and feel all of the things.
When you feel physically and mentally tired, how will you recover yourself and keep going?
What is one performance-based or mindset strategy that you will use during the race?
What will crossing the finish line feel like?
When I am tired, I’ll tell myself that “it doesn’t matter, it is what it is.” I’ll listen to my pacers and do my best to follow through.
Mental strategies and have fun. Enjoy the gorgeous, yet unforgiving course. It will wreck me, and that’s okay. Run my own race and don’t run with anyone else, unless it fits the plan. Don’t get caught up in conversations like I have in the past. When I have to use the restroom, do so as quickly as possible. Follow the plan, not the emotions.
- I will use positive self-talk.
- Recall my whys.
- Mantras.
- Think about my friends and family.
- Try to relax physically and mentally, and have fun.
- Soak in the trail and experience.
- Enjoy nature.
- You are going to be out there all day.
- Dig in and focus on small goals and footing.
- Focus on strategy.
- Focus on how I’m feeling, like if I need to eat or drink.
- Chunk the course down into sections (First 10 miles, Jennings and back, swamp and back, last 10 miles (break down into 5 and 5)).
- Think of the mud as chocolate icing and I’m skating on it.
- Count down the hills in the last 10 miles.
- The faster you move, the sooner you’ll be done.
- Shut off the brain
- Don’t think about it, just do it.
- Landmark to landmark.
- This is only temporary.
Finishing will feel amazing and I will have finally conquered this beast. – I won’t have to do it ever again, ha. This will be one of my biggest accomplishments to date. I’ll take what I experienced, learn from it, and apply it to future races. It will be epic.
Post-Race.
Will a cooldown be possible?
What are you going to do immediately post-race?
I will hobble around and take pictures with my crew, pacers, and the RD. Fall asleep in the Jeep on the way home.
What events do you have on your calendar going forward?
Rabid Raccoon 100, May 30th-31st.
Oil Creek 100 and Gerard Hiking Trail articles
Women’s Unsupported, Gerard Hiking Trail, Oil Creek State Park
Oil Creek 100 Mi Race Report (10/6-7/2018)
Oil Creek 100 Race Report (2021)
Oil Creek 100 Race Report: My 4th DNF at this beast (2022)
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Ultrarunner, are you ready to improve your mindset and mental well-being?
If you are interested in working together on stepping up your mindset and mental wellness around racing and life, reach out to me. You can potentially unlock your ultrarunning potential.
I’d love to hear about your goals.
We will look at problem areas or where you’d like to see improvement, set a realistic goal, and then put those steps in place.
– I work with ultrarunners all over the United States who want to dial in their race mentality, mental strategies, and overall improve their mental wellness.
— My coaching services are fully on the mental side (I have a Bachelor’s degree in Psychology, a Master’s degree in Counseling, and well over a decade of experience working in the mental health field. Coaching is a non-clinical service).
I mostly work with
- Worries and managing negative thoughts
- Feelings of sadness
- Feelings of being stuck
- Burnout/Fatigue
- Perfectionism
I work with people who (my clients are awesome, by the way!)
- Are ready to make changes.
- Willing to learn and try new things (your old ways of going about things may no longer be serving you).
- Understand that there is some time commitment involved. About 15 minutes to three hours per week.
- Completes resources and worksheets that I send (at least some of it).
Topics, strategies, and approaches
- Improve day-to-day mental wellbeing.
- Build better habits.
- Incorporate mindfulness
- Learn emotion regulation strategies for stressful situations.
- Set challenging, yet attainable goals.
- Discuss motivation
- Address body image thoughts or concerns.
- If you feel concerned that you have an eating disorders, let’s discuss it, so you can find help. I am informed on eating disorders. I cannot treat ED via coaching.
- Talk about you! Who are you, besides a runner? – parent, sibling, entrepreneur, community member… What else do you do, and how does it impact training for races or vice versa?
- Coping with injury and setbacks.
- Managing disappointments, like “Did Not Start” and “Did Not Finish”.
- Self-beliefs
- Juggling priorities and time management.
- Are you actively trying to find a mental health professional? I can assist!
- Are you searching for a running coach? I can provide pointers on how to go about finding someone who’s a good fit and what questions to ask the coach when interviewing them for fit.
- Mental strategies and mindset for racing.
- Positive affirmations or swearing during races? Both?!
- Training and race day visualization.
- General training and racing concerns and race day worries.
- Happiness. What is it? How to get more of it.
- What might you do if you encounter a problem during a race.
- Building trust with yourself.
- Improving self-care, self-esteem, and self-compassion.
- Knowing when to push yourself and when to be kinder to yourself.
- Why’s and meaning behind what you do. Passion. Using that as support and drive.
- The unique situations and challenges that women face in sport. Being a parent, pregnancy, miscarriage, dealing with periods during races…
- On top of talking, I do provide resources and homework.
Phew!!! … I need to sit down, where’s the chair?! Hopefully, this paints a picture of the good stuff that we can cover.
Reach out if you have questions or want to schedule.
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Happy running,
Shannon