1. WESTHIGHLAND WAY RACE GET READY By Matt Williamson

2. How many of you have ran the WHR race?

3. The Goal

4. I don’t think I can do it

5. Reality and Action

6. You are engineered to run You can not, you must not start the race thinking that you won’t finish! BELIEVE

7. FACT: Athletes who incorporate mental training to their preparation perform better!! Tips to focus the mind 1) Get a note pad and for every long run you do write something positive that you have gained from it. 2) When running and even when you are not take time to visualise you running the race. Picture yourself running well, feeling strong and looking relaxed 3) Try putting “Mental Preparation Running” into Google

8. You’ve made the commitment Consistency in training, eating, drinking, sleep, terrain, gear, you’re wearing is important. Efficiency and planning help. If you want to perform to your potential you need to make sacrifices e.g. long lies, late nights, bad food. After all it’s only 3 months! Commitment and Consistency are key, sacrifice is essential.

9. The schedule – Matt’s Rough Guide Aim to run 4-6 days a week Don’t increase total volume or longest run by more than 10% per week. Have an easier week every 3-4 weeks- Approx. 2/3 of previous week Incorporate at least one speed/hill session and one long run, 2 at most. Make sure you train on trails at least once a week. Factor in at least a 3 week taper. Be prepared to make adaptations- NOT excuses!

10. If your training has reached a plateau change it!!!

11. Injuries are multifactorial Key factors leading to injury 1) Muscle tightness 2) Muscle weakness (or inactivity) 3) Overload 4) Trauma

12. Options 1) Bury you head in the sand and hope for the best 2) Think prehabilitation- i.e. taking action to prevent injuries a) get a screening done with a suitable physio/professional b) self test http://www.runnersworld.co.uk/general/are-you-fit-to-run/6888.html#historysub 3) Self awareness- look and feel for differences when stretching/ doing basic strength exercises in the gym

13. It’s your body, get to know it! Self awareness is an essential tool for every athlete

14. A few nuggets about injury Remember P.R.I.C.E for an acute injury, do no H.A.R.M (Protect, rest, ice, compression, elevation/Heat, alcohol, running, massage) Don’t run if- it’s red/hot/swollen, making you limp, getting worse Walking is a fantastic, very under used tool for rehab! Ankle sprains are THE most common sports injury- Let it go! Falls happen- be prepared Use the time productively, x-train, core, flexibility, plan, mental prep.

15. Good Luck!!!!