When the Race Goes Wrong Use the One Hour Rule

I was in the best shape of my life. I decided to run a race to test my limits, fully expecting to set a personal record. I entered a local 5k road race that had the reputation of deep competition and fast times. My warm up felt smooth and comfortable. The weather was a little humid but a cooler temperature seemed to make up for it. Everything was going to plan. Then the gun went off.

From the gun I felt sluggish. My breathing was unusually labored and I was pressed to try to keep up with the lead group. I struggled through the mile mark at my goal race pace, but I knew that my effort to stay at that pace was already taking its toll on my body. I found myself getting passed by hoards of runners, with each one causing the physical pain that I was feeling to intensify. Struggling in, I finished in my worst 5k time in over a decade. So much for my plan.

Having a bad race can be a demoralizing experience that can affect the course of an entire season. The psychological damage of a bad race can linger like the smell of wet running shoes.

I learned through my high school and college running experience that there is only one way to avoid the downward spiral that a truly disappointing performance can cause. You simply must get over it.

Some may consider getting over a bad race more easily said than done. Fortunately, I picked up a simple technique that has helped me through the highs and lows of racing. After each race I give myself one hour to express my emotions over the outcome. If I did great I might express emotions of sheer joy, and if my performance was terrible I can let myself become downright angry. After that hour is up, I put the race in the past and I get myself back to being on an even keel. After all, racing is not a life and death matter.

The practice of the 'one hour rule' has allowed me to keep my racing in perspective. It has helped me through many disappointments, and it has kept me humble after some great performances. If you are a person who gets caught up in the highs and lows of racing the 'one hour rule' might be able to help you too.