18 Comments

Last Thoughts B4 Philly

Monday: 6.1m easy 8:40/pace

Tuesday: Crossfit, 5.7m 8:47/pace

Oh man. It’s here and i’m getting nervous. I’m ready to run, i’m ready to fly, but I accidentally looked ahead at the weather and…

screen-shot-2016-11-16-at-8-06-52-am

The weather has been nuts here anyway, it’s been warm and makes it hard for me to try out “race day outfits.” I haven’t been able to practice in much, so i’ll just cross my fingers and Body Glide my entire body and pray i don’t chafe.

file_000-384

running in tank tops last week

I’m trying not to worry too much about the weather. I’ve raced in nothing but terrible wind this year and i’m not backing down from my goals. I’m just going to study the course, understand and accept where the wind might be bad and where I can breathe. And hey, i still have hope the forecast will change a bit, it’s early.

file_000-382

sweaty selfie- cause yes up until a week ago, i was still running in sports bras.

Everything else I can control I feel great about. Mentally i’m ready to take this on. Physically i’ve never felt better. I’ve PR’d the 10k, my outdoor mile time, completed a 50K, a Beer Mile, bested my weekly and monthly mileage and PR’d my deadlift. The key factor here is i’ve been consistent. No setbacks, no sickness, no excuses. I did every workout, hit almost every workout pace and actually enjoyed it. (that helps!)

file_000-387

175lbs 3 x 5

I listened to a Brute Strength podcast about mental training and the guest said “train today like tomorrow you’re going to have an injury that takes your sport away.” This does not mean kill yourself in your workout exactly — or work until you are injuring yourself or ignoring signs of injury/overtraining. He went on to explain in means living in the moment of your workout, giving everything you can, but making sure to enjoy it. Enjoy the work, because if it was gone tomorrow you’d miss it. Just another element of being present and living with gratitude. Running with that mindset has changed everything.

file_000-390

I had one of those running a-ha moments, the run where training catches up with you and your emotions catch you off guard. I broke down in the middle of a trail, bawling my eyes out. Thank god no one was around, cause it wasn’t pretty. Crocodile tears and hyperventilating type crying was happening. I had only a few thoughts in my head at the moment, none i will share today, but if you run for long enough (i’m at my 10 year anniversary) you will no doubt, have moments like this. I took off my new shirt, for some reason that layer felt suffocating, and on the inside of the shirt was this…

file_000-389

It was perfect. I needed it. And i repeated that phrase the rest of the way home. There is nothing more I can do with my training, mental or physical. I’m as ready as i’ll ever be. Wind or no wind I will take on whatever challenge comes at me Sunday and every day after.

file_000-388

just another windy warm day in MD

If you’ve been reading along, or encouraging me in the gym, social media or texts, THANK YOU. Sincerely and from the bottom of my heart, it is awesome to have a community of people that support my crazy running hobby. Thank you, thank you, thank you.

Last Week

Monday: 8m easy 8:49/pace

Tuesday: Crossfit, 10.4m interval (6 x 1m repeats)

Wednesday: Rest

Thursday: 12.7m tempo (10 @ 7:35/pace)

Friday: 7m easy 8:45/pace

Saturday: 8m easy 9:20/pace, Crossfit

Sunday: 8m easy 8:55/pace

Total Miles: 53.7

How’s the weather near you?

Any last words of advice for the marathon?

 


20 Comments

Mental Training

Monday: 6m easy 9:40/pace, 15 min myrtls 

Tuesday: 30 min trx legs/shoulders

Wednesday: 9m tempo (2m warm up, 4 x 1.5m @ 6:49/pace, 1/2m cool down)

I’ve mentioned plenty of times that i feel like my mental game has been spot on the last couple training cycles. I think it comes with age, experience, lots of advice from other runners & of course, practice. I’m not perfect at mental training, but i’ve come so far and recent breakthroughs have made me a much happier runner.

Let’s start by all the things i used to do wrong. If i stopped running to take a walk break I would get discouraged and have an internal, negative self-talk. If i was “slow” I would tell myself I’ll never hit ____ goal. If i even hinted at being tired or hurting during a race I would kind of give up. I’d tell myself I couldn’t make it the whole distance at the pace and again battled negativity. I was too slow, not good enough, etc until I crossed the finish line. I gave up before even attempting giving it my all. I was already writing the “I didn’t PR” blog post in my head..as i was still running mid-race. Sad, but those negative feelings have crossed my mind way too often.

Except over the last year. I finally defeated that negative bitch. Here’s how:

Being positive. It seems so simple, but it does take a lot of motivational, happy self-talk to run positive. Always remember, running should be fun! Fake a smile and remember why you’re doing your training run. For me, even though my time goal is daunting, reminding myself i’m shooting for the stars, makes me smile a little. A nervous smile, sure, but a smile goes a long way with running. Seriously, try smiling. It relaxes me and makes me feel so happy.

File_000 (130)

I’ve learned to take the good runs with the bad. You can’t be a great runner without the challenge of a run that doesn’t go well. When i’m having a “bad run” I determine what’s bad about the run and adjust. I don’t let the tired legs or weather or hills consume me anymore. I greet it as a challenge. I welcome it as a training partner.  I’ve been so much more flexible on pace, listening to my body and not stressing out when things don’t go perfect. When the watch isn’t reflecting my effort I hide it and focus on effort and running strong. Being adaptable was a huge difference this cycle than previous years.

Envision the race. During many tough runs i’ve pictured the finish line, crossing it, smiling, jumping, seeing Cameron at the end. It’s super motivating not only to visualize meeting your goals, but having a fun race and crossing the line a very happy runner!

Practice gratitude. I do this often, on sunny days when running is easy and when its tough and my body is tired. I take a few deep breaths and remind myself how grateful I am to be able to run. How extremely grateful and lucky i am to have all of my limbs and be healthy.

When your mind is screaming at you to stop, try focusing on body parts that feel good. Shoulders? Back? Calves? I don’t care what random part feels good just focus, it will distract you from the racing pain because it forces you to focus on a positive thing.

dd6072117b8917a19ebc7e84ea1e3b3f

well said.

And when focusing on the body doesn’t help it’s time to call in your motivational mantras! Mantras are so important for endurance sports. There will be many times where it gets tough and you’ll want to quit, use your mantras to stay alert and focused on the task at hand. I have three i’ve been using during this training cycle. “Relax & Breathe” This one helps me check in with breathing and form (relax the shoulders, run tall, arms swinging forward, not across the chest). “I am a Machine” – Something about the word machine, helps me feel strong and rhythmic. And lastly, this has been an oldie but a goodie, “I’m a Big Brave Dog” Yes it’s from Rugrats, yes it’s a little goofy, but it works like a charm every time, making me feel like a fearless little kid.

travel-quote-ships-safe-in-harbor-john-shedd

I read this quote recently and it hits home. I’m not meant to be in harbor. I’m meant to deal with the changes in tide, the unpredictable weather. I am a ship. I am a machine. I am a big brave dog.

Be patient with the process. Be patient with your goals. Be patient with your body.

And most importantly, be patient with yourself.