7 hours cut-off

7 hours cut-off

In the first place, I know you didnt join the marathon just for kicks. I know that you already have an above average running performance, if not you have the passion and mental toughness to finish a 42km. I know that in the passed few months you have started to train your body into a machine.
I forgot which coach taught me this but failure in race performance is not due to lack of strength and conditioning, but of errors in race execution. I had the privilege of being in a talk by Kuya Kim Atienza in the Enervon Active Runner’s Summit, he talked about focus, and vision. The mind is so powerful and we just fail to tap it, What ever the mind can concieve, the body will believe and fruition will be accomplished.

Failure in race execution can be brought about by being distracted and losing focus on your race plan (yes you should have some sort of race plan specially for longer distances unless you are so used to the long distance that you can easily “wing it”) can lead you to DOUBT YOURSELF.

As much as we run in different paces,  we all know that the LSD teaches muscle memories, that each muscle fiber, muscle group get to move in unison as one. Same for the mind, you have to make an effort TRAIN your MIND and FOCUS In the weeks and days leading to the race join me in the following affirmations which should be part of your morning rituals.

Do this when you wake up, study shows that there are theta levels and frequencies in our brainwaves that we are most attune with our mind body and spirit in the morning right after waking up and able to compose our selves ready to face the day, when our heart rate (resting heart rate) is at its freshest. Look in front of the mirror (better if its a whole body mirror ) so you can visualize more. I have learned these techniques from motivational speaker John Calub as well, Recite the following affirmations:

“I have trained for this.”

“I am strong.”

“I am speed.”

“I am power!”

“I will finish strong!”

The affirmations above are my suggestions but ofcourse you can use more intense and personalize affirmations closest to your heart, mind body and spirit.


Have a race plan. By this time you should know your different speeds measured in units of MINUTES per KM. Most running watches have this so at any point you know what speed to maintain. Some look after rhythm cues such as metronomes or music with their ideal stride turnover rates. Know the various paces you can maintain at Minutes per KM and heart rate levels.

To aid you in your race plan to try to compute your ESTIMATED FINISH and compute for  race splits visit  or

The interface of cool running looks something like the screen cap below.

Either you calculate your ESTIMATED FINISH TIME based on historical run performances or DECIDE on what your finish time will be. For illustration purposes lets say that its your first marathon, and you do a run-walk, your fastest run is 8:30 pace and walking pace is 10:30. You feel like you want to determine your time pace and split times based on the cut-off of 7 hours so you input 7hours.. DONT!!! again YOU ARE WAY STRONGER, FITTER, and FASTER than YOU THINK. Go for a faster time and that faster time is your conservative time. Say.. 6:30 min/km pace


PLAN NUTRITION and actual NUTRITION intake (water, gel, sports drink, light food bars) on KM intervals or time intervals

Days and nights leading to the race, aside from affirmations. Have the pleasure of daydreaming but in this case, this becomes your mental training. VISUALIZE your race. IMAGINE yourself in the race, prepping for the race, going to the race, meeting friends, imagine yourself in the starting line. Have only positive thoughts. Be as detailed as you can in visualizing, your singlet, your shoes, how you look like. Imagine you are feeling that your ARE IN THE BEST SHAPE OF YOUR LIFE.  Imagine the actual gun start, imagine first person point of view, your run, Imagine you are feeling your stride. Imagine WAYPOINTS in the race and in every way point you ARE STRONG, imagine at specific waypoints that you take in your nutrition as planned.Imagine yourself having lactic build up at certain waypoint but you imagine yourself being STRONG and able to overcome it. Imagine yourself at certain way points running with strong strides in perfect form, Imagine yourself running your strongest as you reach the finish line.And this is the best visualizing technique I learned from Kuya Kim.. IMAGINE THE ACTUAL FINISH TIME AS IT WOULD LOOK IN THE FINISHLINE CLOCK by the finishline ARC.

That is why you have to program your self and aim for faster, Aim for higher goals and your mind, body and spirit will REACH that high goal. if you aim for the least and poor goals that is what your body will strive for.

So the next time you see the 7 HOUR CUT OFF POSTER, recite the affirmations

“I have trained for this.”

“I am strong.”

“I am speed.”

“I am power!”

“I will finish strong!”


images (3)This is your running host, boy ramos and Ill see you at the finishline!


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