TITLE SPONSOR - Hospital Hill Run · that. No one ever starts the first mile of his or her training...

TITLE SPONSORDear Hospital Hill Run Participants,

Price Chopper is thrilled to be the title sponsor of the 39th annual Hospital Hill Run, the oldest run in Kansas City. We know that thousands of our customers will be lacing up their running shoes on race day. Whether you are participating in the Half Marathon, 10K or UMKC School of Medicine 5K, we applaudyour efforts and wish you the best of luck.

Events like the Hospital Hill Run are an integral part of a community’s effort to promote the importanceof living a healthy lifestyle. As Kansas City’s leading grocery store, we are deeply committed to providing the freshest and most nutritious foods available to our customers. From our Triple Inspected Produce, to our lean meats cut fresh in store daily, to whole grain offerings in our bakeries, we know that food is fuel, and a nutritious diet is crucial for everyone…especially athletes and competitors.

We are pleased that this year Hospital Hill Run will donate a portion of the registration proceeds toKansas City-based Camp WIN through a special donation-matching program called Camp for Kids.Camp WIN is WIN for KC’s flagship youth day camp where girls are introduced to more than 14 different sports taught by area high school and collegiate coaches. Price Chopper’s 49 stores are all owned and operated by families who live and work in Kansas City, and we make it a priority to give back to the community that has supported us for 33 years.

International running legend Steve Prefontaine once said, "Most people run a race to see who is fastest. I run a race to see who has the most guts." Whether you come in first or last on race day, the entirePrice Chopper family thinks you all have a lot of guts. We congratulate you for your participation in the Hospital Hill Run.

Sincerely,

Casie BrokerDirector of Marketing, Price Chopper Enterprises

PRICE CHOPPER

Casie Broker

A NOTE FROM OUR TITLE SPONSOR

TITLE SPONSORBe a Hill Seeker!

Dear Friends of Hospital Hill Run –

On behalf of myself, the Board of Directors and the staff, we would like to welcome everyone to Kansas City and the 39th Annual Hospital Hill Run presented by Price Chopper!

This year’s theme, Be a Hill Seeker, is exactly what thousands of you will do on race day. It also applies to everyday life.

BE A HILL SEEKER - Most of us try to avoid hills, but what's so good about flat? Think about it: flat tires, flat hair, flat returns and the ultimate - flat lining. Life happens on the hills. They're opportunities to prove to yourself that you are stronger than you ever imagined. If you never attempt the ascent, you'll never know the thrill of the swooshing down the other side.

During the Hospital Hill Run, each and every one of you will prove to yourself that you are stronger than you ever thought possible. There is no right or wrong, young or old, male or female, fast or slow, everyone has to cover the same miles on the same day at the same time. While training this year, you had to deal with the ups and downs of weather, career, family commitments and more, but you made it to the start line. You are ready to hit the hills.

Please take a few moments to read through this information. It’s everything you need for race weekend.

We pride ourselves in offering a unique, memorable race day experience that is made possible by the support from the community, the city of Kansas City, volunteers, spectators, sponsors including Price Chopper, UMKC School of Medicine, Crown Center, Saint Luke’s Health System and, of course, participants like you!

Good luck to you all as you conquer the hills on race day! And thank you for allowing us to be a part of the legacy you will leave behind in Kansas City.

We look forward to cheering for you at the finish line!

Beth Salinger, Race DirectorThe Hospital Hill Run Board of Directors

WELCOMERACE WEEKENDPRICE CHOPPER

Beth Salinger

2012

SCHEDULE OF EVENTSTHURSDAY, MAY 31HEALTH & FITNESS EXPOPACKET PICK UP AND LATE REGISTRATION (if applicable)3:00 P.M. – 7:00 P.M.Crown Center Exhibit Hall (located next to the Sheraton Crown Center)

FRIDAY, JUNE 1 HEALTH & FITNESS EXPOPACKET PICK UP AND LATE REGISTRATION (if applicable)11:00 A.M. – 8:00 P.M.Crown Center Exhibit Hall (located next to the Sheraton Crown Center)Packet Pickup will remain open until 9:00 P.M. on Friday, June 1.

HEALTH AND FITNESS EXPO PARKINGThe Health and Fitness Expo at the Crown Center Exhibit Hall will have free parking. Enter the Sheraton Crown Center parking garage off McGee Street, and then bring your ticket to the Expo to get a free 3-hour validation stamp.

Please note there is no race day packet pickup.

PASTA PARTY4:30 P.M. – 8:30 P.M.Milano – Crown Center Shops AtriumMeet and greet your fellow athletes while enjoying a great Italian pasta buffet.

SCHEDULE OF EVENTS

4 I 2012 HOSPITAL HILL RUN I RACE WEEKEND MAGAZINE

SCHEDULE OF EVENTSRACE DAY SATURDAY, JUNE 2STARTING TIMESAll events will have the same starting line on Grand Blvd., just north of Pershing Road. 6:55 A.M. – Wheelchair start for all 3 events Wheelchair participants will line up in front and begin the race 5 minutes prior to other competitors.

7:00 A.M. – Hospital Hill Run presented by Price Chopper Half Marathon, 10K and UMKC School of Medicine 5K start.

You will be assigned a corral based upon your estimated finishing time. Please line up in the corral that matches the letter on your bib, with faster runners in the front of the corral and walkers in the back. Volunteers can help you find your correct corral. Athletes can move back to a slower corral but are not permitted to move up to a faster corral.

FINISH LINE FESTIVAL7:00 A.M. – 12:00 P.M. - CROWN CENTER SQUARERace Day CelebrationMeet our sponsors and charity partners; enjoy a relaxingpost race stretch, cool off in the fountain and more!

8:00 A.M. – 12:00 P.M. - CROWN CENTER SQUAREThree Little Pigs BBQ free for all participants and volunteers

Enjoy a cool, frosty beer from Michelob Ultra for allparticipants 21 and older.

SCHEDULE OF EVENTS

2012 HOSPITAL HILL RUN I RACE WEEKEND MAGAZINE I 5

RACE DAY INFPARKINGFree covered parking is available in the Crown Center Shops parking garage and the Grand Blvd. garage all day Saturday. No validation stamp is needed. Additional parking is available at all the surface lots located at 26th and 27th Streets and Grand Blvd.

Grand Blvd. will be closed to vehicles beginning at 9:00 P.M. on Friday, June 1 from Pershing Road south to the finish line.

Garages:Take Main Street south to 27th Street, go east on 27th Street one blockTurn onto Grand Blvd. heading north, parking entrances will be on both sides. Please note, exit access may be blocked during the event.

Additional garage entrance is available off of Pershing Roadand McGee Street.

Surface Lots:Take Gillham Road south to 27th Street, make a right onto 27thYou will see several surface lots. There is no feeto park in these lots. Please note, exit access maybe blocked during the event.

*Please enter the parking garages and lots early.They will fill up.

Additional Parking:(There is a fee to park at the Sheraton or Westin garages.)On McGee Street next to the Sheraton On Pershing Road next to the Westin

GEAR CHECKBefore the race, athletes may store one bag in the gear check area at Crown Center Square. Please attach the gear check portion of your race bib to your bag. Luggage and loose items will NOT be accepted.

Gear check opens at 6:00 A.M.Gear check closes at 11:30 A.M.

Items not claimed after 12:00 P.M. will be donated to charity.

LOST AND FOUNDAny items found at the race will be placed in the gear check area.However, items tossed aside at the start line or on the course willnot be returned.

RACE DAYINFORMATION


VOLUNTEERSWould you or your group like to help make race weekend a success? Volunteers are always welcome and needed! If you are interested, please contact [email protected]

All volunteers will receive a special Hospital Hill Run shirt, a free coupon for Three Little Pigs BBQ on race day and the satisfaction of knowing they helped an athlete reach his or her goal of crossing the finish line.

The Hospital Hill Run is a volunteer-based, not-for-profit organization. Thousands of volunteers have put in many hours to ensure that this event continues to be a success year after year. Thank you, all!

GARMIN PACE TEAM FOR HALF MARATHONNeed some extra support to finish the Hospital Hill Run presented by Price Chopper Half Marathon? Are you looking to run a personal best? Looking to finish in a specific time? The experienced Garmin Pace Team leaders will guide you through the race and help you meet your performance goals. There is no cost to join a pace team, just look for their signs on race morning. Garmin Pace Teams will be pacing athletes to meet the following half marathon finish times:

1:25, 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, 2:30, 2:35, 2:40, 2:45, 2:50, 2:55, 3:00, 3:10, 3:20, and the Hospital Hill Run Heroes at 3:30

RACE DAY INFRACE DAYINFORMATION


RUN WITH A PACE TEAMBy Coach Eladio

Garmin SmartPace Team Coordinator andCoach of The Runner's Edge Training Program

Studies show people will work up to 20% harder in a group than by themselves due to the synergy of the group. Combine that groupadvantage with 2 pacers who know what they're doing, and you endup with our motto: Have a Great Time While Running a Great Time!

Running in a pack, much like cyclists in the Tour de France peloton, is especially useful if you'll be dealing with a headwind. Our pacers will

be your domestiques and save you energy while you tuck in behind them. They also free you from using upmental energy. If you simply follow the leader, we will get you just under your time goal (i.e. 1:59:59 orbetter for a 2:00 finish goal).

The Garmin Pace Team will help you avoid the 3 most common mistakes runners (even veteran runners) make in a race: starting too fast, skimping on fluids and wasting energy on uphills.

We will ease into the first 2 miles of the race to allow you to warm up. Then, we will make up the time gradually after that. No one ever starts the first mile of his or her training runs at race pace, and no one should ever do that on race day. What’s worse, some people start a race faster than they plan to maintain. Our pacers won’t even run an even pace, that’s still too fast to start. Our bodies are less efficient at using energy at the beginning of a run. So, we'll rely on an "Even Energy" strategy of burning 1/13 of your energy for every mile in the half marathon. Another common mistake is for runners to skimp on fluids at the early aid stations when they’re the least thirsty and the aid stations are the most crowded. But, if they miss those early fluids, there is a 100% chance that they’ll end up slowing down and feeling weaker than they would have if they had taken the opportunity to drink. All the Garmin Pace Teams will employ a brisk walk for 15-60 seconds through the aid stations to help you drink enough (the slower the pace group, the longer the break).

Why run with the Garmin Pace Team?


RUN WITH A PACE TEAM Lastly, most runners run too hard on the uphills. This wastes energy and makes it so they can’t take full advantage of the downhills. Our pacers will run an “Even Effort” strategy on the hills to help you conserve more energy, we’ll slow down on the ups and speed up on the downs. Pushing too hard on an uphill when it’s warm (as it usually is for the Hospital Hill Run) increases the risk of overheating. Overheating can occur at any point in the race when the body produces more heat than it can release. When that happens, you are forced to slow noticeably until the excess heat can be released. Taking it easier on the hills can prevent overheating. You are welcome to use the pacers however you want. They'll be at the start 30 minutes before the race begins. We think it helps to tell them your name. When the pacers get to know their core group, they can provide encouragement directly (i.e. ”John, you're doing great!” is more motivating than a generic “You're doing great!”). But, it's up to you. You may prefer to keep them at a distance and simply keep an eye on their pacer sticks (each of our pacers will carry one) as markers. We will have one pacer at the front of the group setting the actual pace with a pacer at the back or middle of the group keeping you motivated. At any point past the 3- or 4-mile mark, if you feel really good, by all means, take off. Runners do all different things. Some stay with the group the whole way, and many wait until the final 1-3 miles before they speed up and away. Do whatever works best for you. The best-case scenario for our pacers is to “graduate” everyone by having them finish ahead. And, pacers love it when you find them at the finish line and tell them how you did! If you ever get asked to fill out a survey, please do so. We like to get feedback on how we're doing. We hope you consider taking advantage of this free and valuable pace team service!

Why run with the Garmin Pace Team?


To ensure that no one is left behind, Hospital Hill Run has a Hero program. Each year 2 very special people arenominated by the Hospital Hill Run community to support the back of the pack and be the last official finishers. Meet this year’s Heroes:

Eric Klingensmith learned about running when he joined the Marinesduring his sophomore year in college. At first, running was all about fitness, but it soon morphed into a desire to go faster. Then, it became his obsession to set and reach larger goals including 10Ks, half marathons, marathons and, finally, ultras.

In 2007, while teaching and coaching at Smithville High School, Eric was asked to consider coaching the cross country team. He said yes, and his close friend Julia Barman became his assistant. Over the next few years the team earned 2nd, 3rd and 4th place standings at the state meets and produced several all-state athletes. During this time Eric was diagnosed with cancer, and Coach Julia was continuing her ongoing battle with cancer. Eric underwent surgery and returned to running only 3 weeks later.

Unfortunately, Coach Julia lost her 14-year battle with cancer in 2010. The Smithville Cross Country Team dedicated their season to her. Eric continuesto inspire his athletes and set his own running goals, including runningmarathons and, hopefully, qualifying for Boston. He continues teaching,coaching and fighting to find a cure for cancer.

Jerilyn McDermed (or Jer as she is called by her friends) was not a lifelong runner. In January of 2009 she weighed 350 pounds and decided to start working toward losing weight and becoming healthy for her two children. Jer was working out frequently but decided to push herself a little bit more and signed up for her first 5K--the Hospital Hill Run UMKC School of Medicine 5K. That first race, and the medal she received at the end, sparked a love of running road races and a determination to continue down a path to fitness. Jer set a goal of completing all three distances of the Hospital Hill Run.

In 2010, Jer completed the 10K. And, in 2011, with a huge smile across her face, Jer truly conquered the hill as she crossed the finish line of the Hospital Hill Run Half Marathon. Where she used to run out of breath playing with her children, she now inspires them to run races with her. This year, the kids will participate in the 5K while Jer completes the half marathon for the second time. To her, Hospital Hill Run is so much more than a race and has given Jer more than medals and memories; it has helped her to realize that she can do anything.

HEROESHEROES OF THEHOSPITAL HILL RUN


HEROES OF THE


KIDS PACE TEAMNew in 2012 is the UMKC School of Medicine 5K Kids Pace Team. Kids ages 8 to 15 will be assisting other kids in meeting their 5K goals on race day. Look for the Kids Pacers to be lined up in the correct start line corrals with pacer shirts. There is no fee to join a pace team.

CHRONOTRACK TIMING SYSTEM The Hospital Hill Run will be using the new B-Tag™ by ChronoTrack Systems for race timing. The B-Tag is a disposable UHF RFID tag that stays mounted on the runner’s bib. Do not cut, crop, bend or alter your race bib in any manner as this may affect your timing device.

RACE NUMBERPlease place your race bib number securely on the front of your shirt. Safety pins will be available, or you may use a race belt. Remember, if you plan on taking off layers during the race, pin your number to the bottom layer. Your race number must be visible when you cross the finish line. Please complete the emergency contact information on the back of your race bib.

Each bib number will have a QR Code. Use your smart phone to scan your code to take you directly to your individual Hospital Hill Run presented by Price Chopper results web page.



RACE COURSEThe Kansas City Police Department, along with Hospital Hill Run volunteers, will be stationed at intersections throughout the course. Please heed course monitor instructions as they direct you through upcoming course turns or unexpected emergency situations.

RULES & REGULATIONSThe Hospital Hill Run courses are certified and sanctioned by the United States of America Track and Field Association (USATF). Only registered athletes are eligible to participate in the Half Marathon, 10K or UMKC School of Medicine 5K. Unregistered athletes will be asked to leave the course.

Participants may be penalized or disqualified for:1 – Leaving the course2 – Joining the race after the start3 – Receiving pacing assistance4 – Wearing someone else’s bib number

For insurance purposes, your safety and the safety of others:No unregistered participants (friends, family members, children or coaches), bicycles, automobiles, strollers, skates, rollerblades or pets are allowed on course at any time.

Please note, bicycle marshals will be on course to support our wheelchair athletes and to clear the roadway for our lead male and female athletes.

TIME LIMITSIt is necessary to re-open streets in a timely manner following the races. Below are the maximum allowed finishing times and paces for the variousevents, which begin once the last participant has crossed the start line:3:30 hour time limit for the Half Marathon, (16:10 minute/mile pace)3:00 hour time limit for the 10K, (30:00 minute/mile pace)90:00 minute time limit for the UMKC School of Medicine 5K, (30:00 minute/mile pace)

Please know that we have a special group of Hospital Hill Run Heroes. These individuals will be walking the Half Marathon, and will be the last people to cross the finish line. We have ensured that you won’t be last!

Volunteers will make every effort to stay until the last athlete crosses the finish line. However, services cannot be guaranteed beyond the 16:10 minute/mile pace on the Half Marathon course.



STAGING AND START LINESPlease line up in your assigned corral at the start line. Corral placementsare based on your expected pace or finishing time. Within the corral, faster athletes should be in the front and walkers in the back.

There will be pace leaders with signs to help your find your place at the start line. Although, the pace leaders are for Half Marathoners, the 10K and 5Kathletes may use the support of a pace leader for the first few miles because all three events start together.

No spectators are allowed in the fenced start area. Only registered athletes are permitted.

Port-o-potties will be located at the corner of Grand Blvd. and Pershing Road on both the southwest and southeast sides of the street.

MILE MARKERSMile markers will be positioned every mile on all 3 courses. In addition there will be a large YELLOW marker at the 5K turn and a large RED marker at the 10K turn. Since all 3 courses begin together, there will be no specialdesignation of mile markers until the events split.

The Half Marathon, 10K and 5K share the same start line, finish line and mile marks 1 and 2.

The Half Marathon and 10K also share the same mile mark 3. All other mile marks will be specific to each event.

FLUID STATIONSThere will be 8 fluid stations on the Half Marathon course, 4 on the 10K course and 1 on the 5K course. Each fluid station will have water, Gatorade and port-o-potties for the athletes. Additionally, all fluid stations on the Half Marathon course will have sprinklers to cool off athletes.

WEATHER POLICYThe Hospital Hill Run presented by Price Chopper wants to ensure the safety of all athletes and volunteers. There may be times when we feel it is unsafe to proceed with the race because of weather. While we recognize the aspirations and commitment of those who enter the event, when weather conditions present a danger, the Hospital Hill Run maintains the right to cancel or alter the course to promote a safer event for participants. The race officials, along with government officials, will make decisions regarding canceling or altering of the race course.



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ON COURSE ENTERTAINMENTWe have worked hard to make the 2012 Hospital Hill Run course the most entertaining course of the year! This year's course will feature more live bands than ever before. We’ll also have cheer groups who will be working hard to provide you with the extra motivation that you need to make it through the demanding Hospital Hill Run course. Prepare to be entertained!

Check out some of the fantastic entertainment that will be on the course:

Mary Goes RoundMary Goes Round is one of Kansas City's hottest new cover bands. Playing today's rock and pop hits along with crowd-pleasing rock and dance tunes from the 90s and 80s, Mary Goes Round combines a high-energy stage show, great sound mix and strong musical chops and vocal skills to keep fans dancing through the miles Mary Goes Round has rocked Kansas City's best clubs and stages.

Loozin' SleepLoozin' Sleep performs a wide variety of music that's not limited to any one genre. It's not only pleasing to your ears, but gets you dancin' as well! This band is made up of 5 seasoned, professionaland highly talented musicians and features Michelle Hawkins on lead vocals. Loozin' Sleep is a band family that truly enjoys each other as much as they enjoy the music...and it shows in the delivery of their performances!

The ClementinesThe Clementines are a passion-filled acoustic alternative rock, blues, jazz and folk-pop group with songs that hit hard and linger. With powerful, blues driven vocals and raw, smoking guitar licks, they aim to captivate theiraudience with music that inspires and entertains. The Clementines consist of Kansas City's own Nicole Springer and Tim Jenkins. Together, they create music that moves people.

Angela Smith & Co.Angela Smith & Co. is a local Kansas City band of culturally diverse men and women who love God and love glorifying Him with the musical gifts He has given. As a result, they've been blessed to minister in churches, a coffee club, art festivals, and TBN's JCTV. Their music is undefined, but is flavored by the sound of Gospel, Christian Contemporary, Rhythm & Praise, and Soul.

RR DaddyBased in Kansas City, Missouri, RR Daddy is excited to be a part of Hospital Hill Run for the first time. The band performs a selection of classic rock hits with just a touch of blues and country.

RACE DAY ENTERTAINMENTRACE DAYENTERTAINMENT


RACE DAY ENTERTAINMENTRACE DAYFrank Plas and the Silver TonesInspired by traditional blues artists including T Bone Walker, Otis Rush, Freddie King, Buddy Guy and many more, Frank Plas and the Silver Tones are seasoned performers delivering guitar-driven blues and classic rock ‘n’ roll. They feature songs by great blues artists such as Albert King, BB King, Freddie King, Bobby Bland, Albert Collins, Howlin Wolf, John Lee Hooker, Muddy Waters, Sonny Boy Williamson and more. Our Classic Rock n Roll and more contemporary repertoire include songs by Eric Clapton, Santana, Stevie Ray Vaughn, ZZ Top and others.

Cheer GroupsLululemon is excited to be adding entertainment and support to the athletes on course with their very own cheer zone.

UltraMax will be supporting and cheering on the athletes as they speed through the UltraMax banner on their way back to Crown Center.

The Uptown District will be adding their support with drummers, jugglers, a live band and neighborhood support from 37th–36th Streets as the athletes head north on their way to the finish line.

Staley High School cheer squads will once again be supporting the athletes and cheering on all the UMKC School of Medicine athletes as they make the turn at 29th Street heading back to Grand Blvd.

ENTERTAINMENT


MEDICAL SUPPORTA large red and white, staffed medical tent will be stationed next to theCrown Center Shops entrance. Ambulances will be on the course foradditional support.

The medical staff has the right to withdraw any athlete from the eventwho appears in distress or who may be at risk should he or shecontinue on the course.

PHOTOGRAPHERSBrightroom, is the official photographer of the Hospital Hill Run. Photographers will be located at the start line, on course, at the finish line and in the family reunion area.

Photos will be available to view and purchase online after the race at www.hospitalhillrun.com

OFFICIAL RACE GEAROfficial Hospital Hill Run merchandise will be available for purchase on Thursday, May 31 and Friday, June 1 at the Health and Fitness Expo at the Crown Center Exhibit Hall; and Saturday, June 2 at the finish line festival in Crown Center Square.

RACE PREMIUMSAll registered athletes will receive a short-sleeve soft-tech shirt and a pair of running socks.All finishers will receive a unique finisher medal and finisher flip flops.

HOSPITAL HILL RUN TEAM CHALLENGEIn conjunction with the Hospital Hill Run Half Marathon, running clubs will have a chance to compete as teams in 2 separate divisions: men’s and women’s. Each club may enter a maximum of 5 runners per team, but must enter a minimum of 3 runners. In the both divisions, the 3 fastest finishers will count toward team scoring. The teams with the lowest combined finish time among their scoring runners will be declared the winning teams. Clock time (gun time) will be the official recorded time for all Hospital Hill Run Team Challenge participants.

AWARD CEREMONYConducted at the stage located on the upper level of the Crown Center Square (ice skating rink).

8:30 A.M. - Hospital Hill Run 10K and UMKC School of Medicine 5K top 3 overall maleand female winners

9:30 A.M. - Hospital Hill Run Half Marathon presented by Price Chopper top 5 overall maleand female winners, Masters Winners, Kansas/Missouri Winners and the Hospital Hill RunTeam Challenge top 3 male and female teams



RACE DAY INFRACE DAY AWARDS AND PRIZESOverall awards for all 3 events will be determined by gun time. Only overall winners of the 3 events will be recognized during the awards ceremony at the finish line festival. All age group and masters awards will be available on race day or mailed to winners approximately 1 week after the event.

Unofficial results will be available immediately at www.hospitalhillrun.com on race day.

HALF MARATHON (Male and Female)First Place $2,500Second Place $1,500Third Place $1,250Fourth Place $1,000Fifth Place $750

HALF MARATHON MASTERS DIVISION (Top Male and Female, 40 Plus)First Place $600 Second Place $350Third Place $200

Half Marathon Top Kansas/Missouri Athletes (Male and Female)Fist Place $500Second Place $250Third Place $100

Age group and masters awards will be determinedby ChronoTrack time. Prizes will be awarded to the top 3 male and female athletes in the Half Marathon, 10K and 5K in the following categories:

19 and Under 50 - 5420 – 24 55 - 5925 – 29 60 – 6430 – 34 65 – 6935 – 39 70 – 7440 – 44 75 – 7945 – 49 80 and Older

Winners in the categories of 9 and Under, 10–14 and 15–19 will only be awarded in the UMKC School of Medicine 5K.

Athletes will not be eligible for more than 1 prize. Athletes will only receive the higher prestige award.

INFORMATION


MIND OVER MATTER STBy Melissa Todd, Ph.D.

2011 Hospital Hill Run Half Marathon Overall Female Winner

Has anyone ever told you that running is 10% physical and 90% mental? It’s one of those things coaches say to make their athletes tougher. Yeah, I don’t know if I believe it either. But, after years of competitive racing, I have come to understand the importance of the mental side of running. I hope to spare you years of trial and error, by sharing some mental and logistic strategies to help you make the most of your raceday.

Prerace RoutinesIt is important on race day to focus on things that allow you to feel a sense

of familiarity, control and calm. The best strategy to accomplish this is to follow a prerace routine that you can repeat in every race scenario. Most of you already follow a prerace routine to some degree, whether you realize it or not.

To develop your routine, work backwards from the start of the race. Know exactly what time to begin your warm up, allowing time to stretch, change your shoes/clothes, take the necessary bathroom breaks, and arrive at the starting line feeling ready. Determine when you need to arrive at the race to allow time to find parking, find a port-a-potty and settle in before you begin your warm up process. Figure out what time you need to wake up in order to get dressed, fix your breakfast and gather your belongings to depart for the race. (By the way, never eat unfamiliar foods on race day or you may find yourself taking unscheduled bathroom breaks during your race!) Know the details of your race the night before – start time, location, transit time (including expected traffic concerns). Check the hour-by-hour weather. Pack your bag and lay out the clothes you plan to wear the next day.

Think of these things as a preventative mental strategy. There’s nothing worse for the nerves than rushing around the morning of your race, forgetting something you need, and arriving late to the starting line. Stress and anxiety use precious energy and take some of the enjoyment out of your experience. Being prepared logistically will increase your sense of control and decrease your stress level, allowing you to relax and focus on your race.

These practices are essential to an effective prerace routine. However, some of you will want to take it a step further. Figure out what kind of mental state you prefer to be in when you race and what you need to do to get there.

Do you like to put on your game face and focus inward, shutting out the rest of the world? Then you might try listening to music that helps you get into that mindset, also effectively blocking out external distractions and deterring people from talking to you. Listening to music is a strategy that many elite runners use, and it has been shown in studies to decrease anxiety. The great thing about music is that it can be tailored to fit your needs. If you find yourself lacking energy, listen to something that pumps you up. If you’re feeling nervous, choose music that is familiar and calming.

Perhaps you’re someone who thrives off of the social aspects of racing, and shutting out the world with headphones does not appeal to you. Then you might try traveling to races with friends, warming up in a group and surrounding yourself with like-minded runners who enjoy talking and joking around.

Whatever your preference, there is no wrong way to develop a prerace routine. Practice and experiment before important training runs, as well as races, and you will figure out what works best for you.

Mind Over Matter - Strategies to Make the Most of your Day


MIND OVER MATTER STMental ToughnessParticipating in a race is not easy, whether you are a beginner just trying to finish and have fun, a seasoned runner shooting for a personal best, or an elite athlete going for the win. No matter your level or goal, you must mentally prepare yourself to cope with the hardships that racing will bring. There’s no way to sugarcoat it – racing hurts! And the sooner you can accept this, the better equipped you will be to deal with it.

There are countless ways to cope with the discomforts of racing. Research has found that beginner or recreational runners often cope best when they turn their attention outward, focusing on external distractions instead of bodily sensations. Look at the scenery, engage with other runners or the crowd, focus on a landmark or runner ahead, or count the people you pass throughout the race. Keeping your attention on things outside of yourself will divert your attention away from sensations of internal discomfort.

Another strategy is to focus internally on your thoughts – daydream, make plans, figure out dilemmas, recite the lyrics to a song, or count your steps. But, keep it neutral or positive! Negative thoughts will do nothing but deflate you and take away from your enjoyment. A favorite internal strategy of mine is to repeat a mantra over and over. A mantra is a short phrase or group of words, often containing some type of performance cue. Some examples are “I can do this,” “I am strong,” “relax and turnover,” or “form, rhythm, control.”

So what do elite runners focus on? Research has found that they tend to focus on things that are relevant to their race – physiological cues such as breathing, form, relaxation/tension and pain; external cues such as the course profile, running the tangents, their competitors and mile splits. In other words, more advanced runners focus on the task at hand. While this focus of attention keeps them fully engaged in the race, it also tends to magnify sensations of discomfort and pain. Why would anyone want to do that? Because you tend to perform closer to your potential when fully focused on the task at hand. For those of you who are brave enough to try this in the name of running faster, I have a less than politically correct strategy that has been found to increase pain tolerance – using “colorful” language. Although I suggest that you keep it to yourself!

If you’re someone who tends to get ahead of yourself – you worry about the future and the outcome of your race before it happens – remember to stay focused on the present. Refrain from thinking about the future or past, and make an effort to focus on neutral observations or positive self-talk. As corny as some people find positive thinking to be, it is always better than the alternative.

When Things Don’t Go as PlannedWhen do things ever go completely according to plan? Rarely, at best. That’s why you must be willing and ready to adapt to circumstances on race day. The first step is to accept what is. Maybe you’ve arrived at the race later than you wanted to, or the weather isn’t ideal, or the course is harder than you anticipated. Maybe your body has decided not to cooperate, and is staging a mutiny halfway through the race. You can try to deny reality, you can get angry and throw a tantrum, or you can feel sorry for yourself. But these antics won’t change what cannot be changed. The best runners are resilient, possessing an uncanny ability to adapt to unforeseen circumstances. They accept what is, and do the best they can with what they have. When they fall, they get right back up and keep moving forward. They focus on the positive, respond rather than react, and take control of what they can control. While it comes more naturally to some than others, resiliency is something that can be learned and practiced.

Enjoy Your AccomplishmentsNo matter the outcome of the race, acknowledge your accomplishments. Life is rarely all good or all bad, and neither are races. Make an effort to identify the positives from your race and really celebrate what you’ve achieved. Appreciate that you are able to be a part of such a challenging, yet rewarding, sport. Turn any negatives into positives by viewing the mistakes you made as a learning experience that will help you improve in the future. Enjoy what you’ve accomplished. You deserve it!

Mind Over Matter - Strategies to Make the Most of your Day


RUN FOR A REASONMake your race more meaningful, raise funds and run on behalf of a charity! In the past 4 years more than 1,600 charity participants have made race day more meaningful by running for a reason and raising over $600,000 for their various causes.

The Hospital Hill Run Charities have set a minimum fundraising goal for athletes to raise for the organization. It is the athlete’s responsibility to honor this commitment. The funds you raise are vital to support programs and the organization’s mission.

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