How to use a race as a training run

By Henry Howard

As a coach, I encourage my athletes to do races as training runs leading up to the A race for the season, or really before any big event.

This past weekend, I applied the same principle to myself as I ran the Night Owl Trail Marathon, near Dayton, Ohio. Thirty months to the day earlier I ran the winter version. For the summer event, it served as a bridge to my 100-miler coming up at the end of July.

The Burning River 100, on the eastern side of Ohio, will be my Western States qualifier for this year. Part of the reason why I picked this race is so that I could support the trail system by raising donations. Please consider a donation of any amount to help me reach my goal.

As with any race, there are great takeaways. In the case of the summer Night Owl race, I was able to use problem solving mostly effectively, discovered that I need to get in more electrolytes to prevent cramping and more.

Five ways that you can use a race as a training run

Refine nutrition and hydration strategy: Using a race as a training run allows you to test nutrition and hydration from the pre-race fueling to your intake during the event to post-race recovery. At my Night Owl race, my on-course nutrition was solid. I took in 460 carbs, about 85 grams per hour, right about where I trained on long runs. My energy was pretty consistent throughout. However, even though I drank plenty of water, I was suffering cramps, indicating I was very low on electrolytes. This is a good reminder that these training races are a good time to make mistakes! Going forward I need to practice with electrolytes, especially given that it will be hot and humid in Ohio in late July.

Work on problem solving: In addition to the electrolyte issue, I had other problems to solve. The first of which was to find the race start. I plugged the address of the park listed on the website into my GPS only to discover I was in a different part of the park. After about 10 minutes of searching, I called the race director who sent me her location so I could drive straight there. I was able to contact her so quickly because I had put her cell number in my phone before driving to the race.

Sharpen mental toughness: Racing is 50% physical and 90% mental. As you approach a race as a training run, you’re giving yourself the opportunity to strengthen your mental fortitude. No matter how hard we train on solo zero dark thirty runs — or even with training groups —those runs do not compare to the mental toughness needed in a real race. The second half of this two-loop race was a real bear. While it didn’t rain during the event, it rained in previous days. So by the time I hit the second loop, hundreds of feet from the other marathoners and half marathoners had created a slippery, sloppy, muddy mess. Coupled with my constant cramping and the darkness of the final two hours, it took a lot of mental toughness to persevere.

Shine the light: These races would not be possible without the race director, volunteers, emergency service personnel, the sponsors and others. I make an effort to thank each and every one whose path I cross. Cheer and support other runners you encounter. You never know who you might inspire.

Focus on recovery: One of the most important lessons from using a race as a training run is learning to prioritize recovery, especially in this case when you are using the race toward a bigger goal. Focus on getting enough rest, hydrating aplenty and getting in high-quality nourishment to help the body bounce back stronger. Don’t jump right back into training. A good rule of thumb is to take a rest day for each 10 miles of racing. After all, recovery time is when the body repairs itself, adapts and allows you to move forward in your journey.