My segmentation strategy for the Ogden Marathon

May 10, 2024

Segment 1 – Prime (miles 1-10)

Goals: “Prime my engine” with endorphins, endocannabinoids, dopamine, etc., using your mind to get your body ready.
Sub-segment 1: Struggle (miles 1-3). “Optimal performance begins in maximum frustration. While flow is an incredible high, it can start with a deep low. Welcome to struggle—the first stage in the flow cycle. Struggle is a loading phase. We’re loading, then overloading, the brain with information.” (source: The Art of Impossible). No music here. Just get the initial struggle over with. Let your mind spaz out.
Sub-segment 2: Calibrate (miles 4-6). The goal is to calibrate breathing rhythm, cadence, foot strike, and running form (BCFF). I consciously check randomly to see where these things are at. I have a metronome at 89 BPM running to give me something to match my breathing rhythm and cadence.
Sub-segment 3: Brain dump (miles 7-10): The goal is to let your mind go into a meditative state, where thoughts are just dumping out of your mind. Let them flow. Don't try to stop them. Let your mind empty out.

Goals: “Stay in the zone.” Relying on signals from your body as feedback.
Here, we want to use signals from your body as feedback. If your back is hurting, your body tells you your form is off. We're no longer listening to our minds; we're listening to our body.
Find your favorite playlist and get into the zone.

Goals: Follow your intuition.
No longer are we playing by the rules. We rely on our sixth sense, intuition, gut feelings, etc., to help us endure pain. Your intuition may point you to a playlist to listen to or suggest having a sip of beer at an aid station. Your goal is to act on your intuition as fast as possible. Your intuition is your fuel source.

Goals: We don't want to hobble across the finish line. We want to be running fast and looking strong.
Crank on that pump-up playlist you've been saving (for me, it's a playlist called “Red Bull” that has music like the Rocky theme song). Tell yourself that you will finish strong... the finish line is right around the corner.