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<h5><strong><span style="color: #993366;">It is, game time! Your event is just about to start.</span></strong></h5>
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So what’s your race plan? Or – more precisely, what’s your approach to economising your limited energy over the race distance? And furthermore – why DO we even plan?<a href="http://balancehealthprograms.com.au/wp-content/uploads/run-51.jpg"><img class="alignright wp-image-2259 " src="http://balancehealthprograms.com.au/wp-content/uploads/run-51-300x203.jpg" alt="run 5" width="245" height="166" /></a>

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Because you want to finish as best YOU can on that day. You want to best represent all your training efforts, talent, interests, and surely the less time you spend out there the better and the sooner you get to enjoy a well deserved celebratory drink! (Not Gatorade!!)
<blockquote><span style="color: #008080;"><strong>Check out long time client <span style="color: #993366;">John Burke’s</span> most perfectly paced Sydney Half Marathon.</strong></span></blockquote>
<a href="http://balancehealthprograms.com.au/wp-content/uploads/IMG_0745.png"><img class="aligncenter wp-image-2254 size-full" src="http://balancehealthprograms.com.au/wp-content/uploads/IMG_0745.png" alt="IMG_0745" width="640" height="359" /></a>

He can run – freakin’ fast – but check out the subtle negative split – on a course that is slow on the back end.

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While John could have tested and exhausted intricate physiological maths in determining his out-pace (1st half), with heart rate, blood lactate testing, gas analysis, metabolic efficiency, and accurate track speed testing, on this day, he simply relied on perceived rate of exertion and the match stick game.

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Over the course of his training, John has developed an innate sense of appropriate out-pace in training (running reps @ a given pace etc) and of course (failed) races, but now he has also mastered the match stick game.

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<blockquote><span style="color: #993366;">I should clarify; <span style="color: #008080;">“appropriate out-pace”</span> is; you hit half way and avoid dying in the ar$e during the second half, while hitting your goal end performance. So with minimal technology (although I concede I have tested him scientifically over the years) - below is John’s race plan.</span></blockquote>
The gun goes and John intuitively knows he has 10 matches of energy to burn to finish in his desired 80 minutes today.<em><strong> The match stick game.</strong></em>

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He starts and paces the first half knowing he must have 7/10 matches left for the second <a href="http://balancehealthprograms.com.au/wp-content/uploads/jb2.jpeg"><img class="alignright wp-image-2256 size-full" src="http://balancehealthprograms.com.au/wp-content/uploads/jb2.jpeg" alt="jb2" width="80" height="120" /></a>half (not 6 and definitely not &lt;5). Any less and it is unlikely his brain will allow tolerance of physical discomfort at his goal pace. So, he knows it’s OK to hit half way in over 40mins – as long as he has 7 matches left.
<blockquote><span style="color: #008080;"><strong>Remember this is all relative.</strong></span>

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In order to save matches, but not give up too much time (or placings), he focuses on his breathing, foot strike, posture, running tangents, keeping as cool as possible, and quietens his mind. He is feeling very much in control, unstressed, but accepts he is working. He can still answer questions in 3 words, and still thanks the volunteer who hands him a drink.

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Whilst waiting for the starters gun, he was not thinking about “future” interests, like I must run 80 minutes today, and he has zero interest in reflecting on his last 3 runs in 82 minutes.

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Most significantly, he knows if he still has 7 matches left at the half way, he is a chance to run his goal time. He also knows that most runners around him will have burnt more than 7 matches, and WILL classically die in the ar$e. Passing these fading athletes will boost his confidence and notably improve his ability to overcome his own sensations of discomfort (which he knows, and accepts, will come).

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He knows at the 17.5km mark he will momentarily feel terrible. But, knowing he still has sticks to burn, he can call upon his practiced visualisation “go to” file when the sh*t hits. He knows they will leave, and he is good enough to override them if they come again.
And they will.

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He also will plan to finish with nothing but embers from the 10th and final match as he <a href="http://balancehealthprograms.com.au/wp-content/uploads/jb.jpeg"><img class="alignright wp-image-2255 size-full" src="http://balancehealthprograms.com.au/wp-content/uploads/jb.jpeg" alt="jb" width="80" height="120" /></a>crosses the line. Not 9, and definitely not &lt;8, as this would rob him of his full potential – on this day.

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While training, nutrition, warm up, assurance of talent, balanced pre-race anxiety, and weather conditions all play a role in his performance, John knows the match stick approach rarely fails.
<blockquote><em><strong><span style="color: #993366;">His splits (and placing) reflect his perfect negative split.</span></strong></em></blockquote>
Think “I need 7/10 left at the half way”. Let this mindset dictate your next race out-pace.

BP