Breaking Down a Run

I'm in training for my 2nd half-marathon and on my latest long run of 9.5 miles I made mental notes of what I was feeling and how I mentally got through the run.

Mile 1- I always find the first 1/2 to 1 mile basically sucks. My body is getting into a rhythm and I just have to tell myself it will pass. (and it always does)
It really helped that I had some upbeat music at that point and having a few of my favorite tunes at the beginning really is beneficial. (love Pink!)

Mile 3- Asked myself Why am I suddenly tired? My pace was good, I prepared this am with a small meal and hydrated myself, so why? I used the mantra "I get to run!" I used distraction techniques of count the cyclists, concentrate on the things around me. The sun was rising and was quite a site, there was lots of wildlife to check out and before i knew it I was on Mile 4 and feeling good. I was running on a section of the trail that I hadn't been on before so it helped that there were new sites to see. There was an actual wildlife reserve and it is beautiful.

Mile 5- Wardrobe malfunction this am with socks. I picked the wrong ones and was too lazy to find the ones that I love and I payed for it. Rubbing going on the inside of my left foot and one toe of my right foot. I had to stop and readjust the socks. This helped a little but I had to tell myself that it would be ok and I could do this.

Mile5-8 Surprisingly very smooth. I got into a good pace and used the distractions that I find work. Watching the scenery, listening to my music, and thinking of daily things in my life. Some people find thinking of daily events, good or bad, not helpful during a run. I use it as my therapy time, my time to be alone with just my thoughts. I did get a side stitch around mile 7 but concentrated on my breathing making it longer and deeper, and the side stitch soon passed.

Mile 9- The trail I use is straight and flat so you can see for a distance. By mile 8 I could see the end in the distance but I had to really use positive self talk to keep myself running the whole way. I find this a tough part of a run, but I was able to run and even end with a little push.

The Finish- I had to pat myself on the back for doing that run. Good Job! I kept running the whole way and really used the distraction techniques I've written about in previous posts. I actually am looking forward to my next long run of 11 miles in 2 weeks.

"I get to run."

Grandmothers of Endurance- What inspirational people!

YouTube - Grandmothers of Endurance

Another reason to run!

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Dealing with Braggarts

As the old Native American lore states, "A man who walks with his head high cannot see what lies in his path and is sure to stumble. Those who walk with eyes cast downward in humility will not stray from the path."

I haven't been to a lot of running events, but have already experienced one gentleman telling me every time he has gotten, the place he was in, etc. etc. My reaction was to avoid him after the race and at any future events.
I think people do this to get encouragement from others, but also they like being braggarts. We all do this to some degree, but to do it constantly can be a major turn off. So how do you deal with this?

Probably the easist answer is AVOID these people (if you can). But if you have to interact with them some suggestions are:

Spotlighting - One of the best tools is to gently force self-promoters to recognize others is spotlighting. Spotlighting is the practice of small or large group recognition of another's efforts, talents, or accomplishments. This causes three things to occur. First, those with no lack of confidence are forced to publicly recognize others besides themselves. Second, it lends importance to what otherwise might go unnoticed and will encourage these positive things to continue. Most importantly however, if done regularly, it forces the arrogant to begin LOOKING for things to compliment in others, taking the focus off of themselves. I'll use an example of a running group that the same people attend each week. If there is a known braggart in the group the only way to avoid them would be to not attend and that hurts you so it isn't a good option. Instead giving others in the group compliments sets an example for everyone and especially the braggart.

Limited Recognition- Some people trumpet their own accomplishments because they are under the assumption, true or not, that no one will notice them if they don't. So if you know that there is a braggart in your running group for example, giving them a little ego stroke may prevent them going on and on about themselves.

Asking for Advice- Ask for the opinions of the arrogant often. It doesn't mean that you have to act on them every time, nor does it imply agreement. It IS however, a subtle stroke to one's ego.

Shortcomings- Another reason that people feel the need to be egotistical is because they are intimidated by the abilities of others. If you are willing to be open about your own weaknesses and areas for improvement, it can be very disarming and even evoke the same information from the biggest of braggarts.

From Born to Run by Christopher McDougall

Poetry, music, forests, oceans, solitude-they were what developed enormous spiritual strength. I came to realize that spirit, as much or more than physical conditioning, had to be stored up before a race.

-Herb Elliot, Olympic champion and world-record holder in the mile who trained in bare feet, wrote poetry, and retired undefeated

Motivation on Vacation

This week I'm on a much needed vacation but it falls in the middle of training for my next half-marathon. So how do you keep motivated?

Some basic things you can do to keep on track are:

-Make a schedule prior to going on vacation(keep it realistic)
-Map routes for running (you might want to drive it so you don't get stuck 1/2 way)
-Pick hotels with work out facilities
-Search for gyms or pools before the vacation
-Keep things simple (you don't want to over exert yourself, this is VACATION)
-Be flexible (I can't stress this enough)

Because you are on vacation the running route will be new and should be motivating in itself. Checking out the sites on my morning run is the best part of the run. You might even go a little farther because you are watching the waves (in my case)!

Are You STRESSED!!!

Stress is a part of life that we cannot avoid. The results of chronic stress can be devastating to one's physical and mental health. As a psychiatrist, I often see individuals going through loss, divorce, financial difficulties, etc. and this over time can lead to anxiety and mood disorders. Psychiatrists often recommend therapy and medication but one aspect of a person's life that can make a huge impact is their exercise routines. Mentally, exercise provides an outlet for negative emotions such as frustration, anger, and irritability, thereby promoting a more positive mood and outlook. Exercise improves mood by producing positive biochemical changes in the body and brain. Regular exercise reduces the amount of adrenal hormones your body releases in response to stress. Also, with exercise, your body releases greater amounts of endorphins, the powerful, pain-relieving, mood-elevating chemicals in the brain. Depressed people often lack these neurochemicals. Endorphins are natural pain killers and also help lift your mood. The runner's high is a result of the increased endorphins in the body. Exercise, therefore, will keep your body functioning properly and will keep you feeling both relaxed, refreshed and promote deep, restful sleep.

I personally have found that at this stage of my life with work and family stressors running helps me to not only keep physically fit but also emotionally healthy. I find taking more than 1-2 days off from exercise increases my frustration level and I am more irritable. After exercise, especially running, I feel I can deal with almost anything and that positive energy is addictive.