I am still mulling over the details of my sprint triathlon last weekend. There were a few parts that went really well (the swim and the bike). However, the run was really just horrendous from the get go. Although I did beat my overall time from last year, I can’t help but feel lingering disappointment about my performance. I’ve spent the last week feeling really angry and annoyed. Having a blog, kind of forces me to address my thoughts head on instead of pretending it didn’t happen. So what’s a girl to do? Instead of focusing on why things didn’t go better (that’s another post), I am going to chat about How To Get Over A Disappointing Race.
While prepping for a big event, many of us pour our heart and sole into our training. We give up nights out with our friends and family in exchange for early wake ups and workouts. We give up alcohol and change our diets. We stretch and foam roll like our lives depend on it. We expect that all of our efforts will result in the outcome we hope for. But what happens when it doesn’t? We move on because we have to. We move on because we are runners and that’s what we do.
How to get over a disappointing race
Embrace what did go right
Find something positive about your race performance and remind yourself of that win. Forget about what went wrong (for now anyway).
Remember where you started
Likely, throughout your training phase you progressed in one or more areas. Did you increase your longest run mileage? Swim your first open water swim? Learn how to bike with clips?
Remember your why
Why did you sign up in the first place? What was/is your motivation for wanting to participate? Were you looking to increase your fitness level? Try something new? Likely this is where I (and maybe you) will find the most consolation after a disappointing race.
Find a lesson learned
Think about what you learned during your training and your race that might help you in the future. My friend, Wendy, has these tips about what she learned from her worst race ever.
Your Personal Best might not be your Personal Record
A great point that Coco here. We face different challenges with each race (physical, mental and situational) which all effect our performance. You could give it your all the day of the race (your personal best) but still not achieve your personal record. Isn’t that really what it’s all about?
Remember the training is the real win
I was reminded by Suz that the training hours you put in are the real win. The discipline and countless hours you likely spent training is what you should be proud of.
Sign up for a redemption race (or don’t)
A few years back after a different disappointing race, I signed up for a redemption race and crushed it. It was the perfect time for me to get over a bad experience. However, this might not always the right choice. Don’t feel like you have to do another race right away. Taking some time to rest and recharge is always a great idea.
Talk to yourself the way you would a friend
Stop beating yourself up. Think about how you might talk to a friend in the same situation. Likely, you would find positives to remind your friend of instead of reminding her of all the things that did not go as expected.
Just writing this all out has helped me think through some of my thoughts and I am ready to move on. Thanks for sticking it out until the end. Hope some of these tips help you get over a disappointing race (should you ever have one).
Tell me: how do you get over a disappointing race? Anything you would add?
Linking up with
Disappointing races happen to everyone if you race long enough! Mope, and then move on (I know, I know, easier said than done). But you can’t punish yourself–the past is in the past.
You are right but disappointed none the less. I need to get out of my funk and move on.
There was a half one time that I didn’t PR the way I’d hoped…it was disappointing for a few days until I did remind myself that I had done the best I could and there were other factors (large crowds that slowed me down in parts) that were outside my control. It’s still disappointing but moving on and trying again are always an option!
Yes definitely agree. I was really annoyed last week feeling better about it now
I have to put it out there: now I feel like all my finish times are disappointing. I can justify it all kinds of ways–but the fact is that RA has slowed me down and there’s nothing I can do about that. So I have chosen to focus on having fun and making memories. I still push myself to do my best and that’s all I can do–but it doesn’t take the sting out of slowing down. I wonder if I’ll ever get over myself?
Thanks for sharing the link to my post!
You know we put so much pressure on ourselves but it all started as fun and exercise. I too have to get over myself and remember why I started
I think the last suggestion is so true! We are so hard on ourselves! We’d never berate or blame a friend after a disappointing race. Great advice all around.
Easy to forget in the narrative I have in my head though. Thanks
FYI, I used your shareholic button to tweet since there isn’t a Click to Tweet and it doesn’t add your twitter handle (just via @shareholic). I thought you’d like to know. 🙂
My advice to people on disappointing races is to give yourself a time period you are allowed to be disappointed then move on. I think we all need to grieve a little, but can’t be allowed to dwell on it.
I agree! I took a week and I am feeling better now thanks
Sorry the race didn’t go as planned! Great tips.
Yes me too and thanks
Definitely focus on what went right! Celebrate that victory ! Taking time to remember why we started is definitely key too!
Yes indeed thanks
I love your advice of talking to yourself the way you would talk to a friend! We are our harshest critics! thank you for the reminder of staying positive!
I know that I can be for sure
This is all great advice. I think we are all bound to have a disappointing race fro time to time, but it’s how we bounce back that makes all the difference. I always allow myself some time to be sad, but then I think about how I can have a better race the next time.
Yes I do remember chatting with you about it a few months back
I think the best way to get over a disappointment is to find the one positive thing and then forget it all. Look forward to the next one!
Yes if you can do it!
Just think of all the people who didn’t, wouldn’t, or couldn’t race…those who would never consider the beast that is a triathlon…that are truly in awe of the races you’ve participate in…that YOU truly inspire on a daily basis.
You are so sweet thanks a lot 🙂
Great advice. My last marathon I was like 53 sec off my goal time. So frustrating! But no sense dwelling on something we can’t change! Now I look forward to training for my next one and focusing on things I can do differently. And as you mentioned, finding positives
Yes I am trying to do that thanks
All great points! I’ve done many of them — I think the only one I haven’t done is the redemption race.
Of course, once I had a great half at the beginning of a month, so much so that I really wanted to do another one . . . and that was the death march that ZOOMA Annapolis was!
Zooma can be a tough race with the humidity and hills
Excellent read! I think this applies to lots of things in life! Learn your lesson and move forward with that knowledge.
Yes thanks and trying to do just that
Whether we like it or not, we’re all bound to have a “bad” race. We all have our off days, whether that is due to an injury, lack of training, the weather, the list goes on. After taking the time to feel disappointed, its important to turn your focus to the next big goal, and keep moving forward.
I agree thanks
This is a super motivating post. It’s important we find the positives from these experiences and reflect on them!
Thanks Abbey
I’ve definitely had my fair share of race disappointments. I try to remind myself that I just did something that not all that many people can do or will do. The fact that we went through the training and completed the race is pretty amazing in itself.
I know that intellectually, I just need to get there thanks
always love your silver lining – finding the lesson learned is a great one. its not only for races but everything in general.
It’s not always easy
Hugs to you, Deborah 😉 If you put in all the training (and I know you did) and did all you could do on race day, then that is (ultimately) the victory. Sometimes, the stars, moons, and planets do not align for us despite our best efforts. I know it’s pathetically cliche’…but the tough races/runs are what make us stronger. Anyone can finish an easy race…it takes true badass grit to finish a tough one.
Thanks my friend! Appreciate that
I’m sorry your triathlon ended up being disappointing. You’ve shared some great tips about how to move forward. I love the tip of being kind to yourself. We can really be too hard on ourselves! And I’ve definitely done a redemption race or two!
I can certainly be very hard on myself and be my own worst enemy
I think it’s awesome how honest you are in this post .. and encouraging. I’m sure this is something many runners deal with and can find solace in knowing they aren’t alone.
Thanks I feel better already just getting it all out there
These are great tips. I’ve had my fair share of disappointing races, that’s for sure. But finding a silver lining definitely helps!
It does! I am trying
Great perspective and thoughts. Things don’t always go as planned but it’s how you deal with it that makes a difference.
True thanks friend!
These are such great tips for those hard times. Thanks so much for sharing!
Thanks so much for stopping in to read them
I am sorry you had a disappointing race. I do think you make some good points about recognizing the positives and remembering your why. Those are definitely helpful and bring some perspective to the table.
I am usually all about the redemption race, but there have been a few times where I really haven’t felt the need to go back (my marathon, for example. Still holding at one and done). Sometimes, I know that I did what I could do , and there’s no need to revisit that.
I agree and this time I am not going to go back right away.
This is a great post – and an important one. It’s easy for me to say, but being happy with the swim and bike portions of a tri sounds like you came out ahead to me. 🙂
Thanks Coco! I’d love to chat about all of it with you at some point and get your take
I low key just sulk for a few days ha
yup done that 🙂
I love the honesty of this post.
I trained really hard back in the Spring to PR my 10K and race day was not what I expected, it was extremely warm and my foot hurt and I struggled the whole way. It was a defeating feeling when training had gone pretty well. I did find a race the next weekend and luckily it was a much nicer day. I was able to run my PR. Running isn’t alway about time but I had so many good training runs, I just wanted it to be official. This was totally the exception though, usually I might feel disappointment for a short time, but in the end I still got out a good work out done for the day and I can always feel content with that.
Thanks-it can be so tough out there and we put so much pressure on ourselves to achieve something. When it doesn’t happen it is so defeating.
I really love all these tips Deborah. I didn’t do any racing yet, but hopefully I will soon. I love positive attitude and learning from our “mistakes”. Disappointments are part of life and our learning process. It’s always good to remember why we do it in first place.
Thanks so much. Not always easy though
Redemption races always work for me. I also evaluate what went wrong and try to change it to make my next race better.
Yes that definitely helps as well!
you gotta fix your shareaholic so twitter tags you!