How do you get ready for a … Mini-Marathon?
I remember someone asking me once how far the OneAmerica 500 Festival Mini Marathon was and when I told him it was 13.1 miles – a half marathon – he replied, “That doesn’t sound ‘mini!'”
He had a point. For most of us, it isn’t a “mini” distance, but that shouldn’t keep us from going for it. Having done the Indy Mini maybe 35 times – probably more – I was able to develop a routine for preparation for the event, that helped me to not only get ready for the race, but to be pleased with my results.
First and foremost, keep in mind this: except for maybe 30 people who are going to toe the starting line on May 7, you aren’t going to win. But you can accomplish.
I had three goals every time I ran (and in recent years, walked) this race, listed in order of importance for me:
A. Don’t hurt yourself. The kind of running we find ourselves doing to get ready – i.e. long slow miles – is repetitive over such a long period of time that you open yourself up to overuse injuries. Establish a routine of training that alternates between long, slow miles, and some sprints when you can push yourself. As I got older, I came to realize there were days when my training was just as well served by working out on an elliptical trainer or stationary bike. You don’t have to run 13.1 miles today. You don’t have to run it next week or even a week before the race. The farthest I ever ran in preparing for a Mini was 11 miles, and that was usually 7-10 days before the Mini. After that I tapered. It was about getting ready.
B. Finish. Early on in my Mini-Marathon pilgrimage, I ran every step. As the years began to pile up, and the pounding those knees, hips, and ankles were taking began to take their toll, I reached a place where I accepted it was not a matter of running every step, although many of us can and will. It’s about getting from the starting line to the finish line. Sometimes when I would train, especially on a longer run, I would envision where I was on the Mini-Marathon course in connection with the miles I had run. During the race, don’t drive yourself crazy doing the math in your head about how much further you have to go – at least until Mile 8 or 9. By then the greatest part of the course is behind you. Also, enjoy the experience! There is a lot of great entertainment along the way from garage bands to high school bands to singers to flag corps. When you run by the little kids holding out their hands for high fives, smile and give them one. Make sure you take on water and Gatorade whenever possible. You don’t have to drink all the water, just a little, and pour the rest of it over your head or down your back. It’s amazing what a lift that can give you. Also, maybe bring a snack. A lot of times I will have a protein bar that I’ll start out carrying and take a bite or two out of it as the race goes on.
C. Finally, your time. If you take care of your training, if you hydrate, and if you nibble a little bit along the way, your time will take care of itself. I say that for older runners and walkers like myself. If you are young and want to go for a fast time, or if you are older and want to go for a fast time, do it, but listen to your body.
Training for the Mini and running/walking it is about preparation and perspective. You are doing something that most of the people you meet in life would never try. Work hard, listen to your body, mix up your workout routines, and enjoy both the process and the day.