A confession and How to Train your Brain and for a big event...

I have a confession before I get into my post for today... I ran... 6kms.... And I also walked... 2kms. I said I wouldn't because of a niggle in my hip/groin area that I want to get better before doing too much running. I couldn't resist! Oops! Ok, confession over, thanks for listening. A problem shared is a problem halved and all that.

Not going to lie, today's challenge for blog Every Day in May is kinda lame...

Day 21, Tuesday: A list of links to your favorite posts in your archives

It's lame because all my posts are my favourites! Just kidding. Most of them are lame anyway. But what I have actually decided to do instead is link in some posts from my archives to the topic which I am talking about in this post. And the topic is How to Train your Mind...

Creepy picture that I got from here

I have done a few posts which you can find over here about mental and physical challenges that I have faced with my running, as well as challenges that arise from time to time when training for a long distance run (whatever distance that may be - for some it's 5km, for others it's 50km).

Did you know that negative thoughts take 15-20% of your physical strength away? Hence it is important to train your brain to have a stronger, faster, more positive race ever. source

So here are some great tips from, as per usual Runner's World, all about training your mind for the big event...

Mental toughness requires practise and consistency. Pair these tips with any training plan to get your mind and body in top racing shape.

1 Select a performance goal.
Decide what you want to achieve by the end of your training: a particular finish time, completing your first race, not walking mid-race.
2 ID your weaknesses.
Are you negative (you doubt your abilities and low-ball your goals)? Do you make mistakes you want to correct (going out too fast, losing focus)?
3 Set process goals.
These are the specific, measurable actions you do every week to help you reach your performance goal. Examples: do one speed session per week. Run a minimum of four days a week. Finish long runs (no shaving off kilometres).
4 Develop focus tools.
These are words and actions that help eliminate negativity, calm anxiety, build confidence, and keep your mind on task. Examples: mantras (strong, cruise, do it), focusing on your body (breath, footfalls) or environment (sunrise, mountains), visualisation (seeing yourself passing others), and positive self-talk (you’re doing fine, you can handle this). Use focus tools anytime you have negative thoughts, feel fatigue or anxiety, or catch yourself falling off pace.
5 Sync it up.
Train your brain as you train your body. In a diary, track your mileage and times as well as the self-talk and the mental-training tools employed.
6 Practise, practise, practise.
Repetition and consistency are key to building mental skills. Throughout your training, review and adjust (if necessary) your process goals. Recognise when a negative thought creeps in; refocus by applying your focus tool.
7 Reinforce process goals.
For example, if your weakness has been slowing at the end, finish the last 400 metres to three kilometres of every workout fast and write down what enabled you to do that.
8 Prep for race day.
During your taper, determine what you’ll wear and where you’ll park; look up the weather; learn where the water stations are. Completing these tasks reduces prerace anxiety.
9 Visualise executing your race plan.
Five minutes, every day while you taper. See yourself on the course, hitting your paces, taking in fuel, responding to challenges with your focus tool, and meeting your goal.
10 Stick with routine.
On race eve, have the same meal you had before long runs; race in the clothes and shoes you trained in. Routine offers a sense of control that calms nerves and boosts confidence.

Generally, people only train their body to prepare for a race. We neglect our mind and don't realize how important it is to have a strong mind to achieve our goals. That is why these are some great tips and things that I always will do.
I think all of these steps are sooo important, however the article talks a lot about self-talk and positivity. I know these can sound a bit lame (esp. the self-talk bizzo), but trust me, this is so necessary for success. I am not saying you need to chant out loud how great you are every time you are out running (no judgements if you actually do this though - whatever floats your boat!), but have positive mental thoughts and self-talk will really get you a long way in your training. See this post here for more info about what goes on in a runner's mind, or what should be going on.

So there are some links to some of my previous posts, and some great tips. Remember these tips when you are next considering training for a big event and they will definitely help you.

How do you train your mind for a big event? 

Anything you do that's not listed here? 

Thoughtful Thursday - what goes on in a runner's mind...

Here is some food for thought on thoughtful Thursday - I've called it this as this all relates to what goes on in a runner's mind. I came across this article from Runners' World, as I do, and thought it was really interesting and that you might to!

Before I talk about it, however, I just want you to know that I am not a follower of Buddha, nor do I go by what the Buddhists say, but I am a Christian and do find that a lot of what they talk about in the article with regards to optimism and meditation can also be related to my Christian faith, as well as prayer during running as a form of 'meditation', as the article speaks of. I also find what they have said in the article very interesting and that, no matter what faith you are, or even if you don't have one at all, this is all great stuff for everyone to think about.

So here is a quick run down of the article but I definitely recommend you go and read it yourself...

The article talks about your 'monkey mind' and how when you are running your mind swims with all sorts of different things such as what you are seeing, where you are running, what you need to get at the groceries, etc. Can anyone relate? I certainly can, I have a very overactive mind at the best of times, and it's not always good.

"Meditation reduces chaos and stress," the Sakyong says. "When we apply that to running, running becomes a tool that brings relaxation and vitality to the body. By allowing our mind and body to harmonize, we feel more alive and strong." Want in? Just as training for a race requires a gradual buildup, developing a meditative running practice takes time and, well, practice. But by employing some of the basic principles of meditation in your next run, the Sakyong says, you can feel—and run—better instantly. An excerpt.

They then go on to talk of four ways you can help yourself become ralxed in your mind which will benefit your running...

• Tune In - Developing an awareness of your body - what it's doing, how it's performing
• Think Happy - Probably my favourite, as I believe it is very important to have a positive, happy and optimistic outlook on your running. My favourite verse to quote to myself when I am running is Romans 8:37: No, in all these things we are MORE tha  n conquerors through him who loved us.
• Accept the Challenge - Are you running a hill? A tough track? Bad weather? Accept that challenge and embrace it. "The challenge is to be brave, not trying to escape boredom or discomfort, but relaxing with how things are."
• Love the Run - Speaks for itself - if you don't love it, why are you doing it?? While running, think about all the good you are doing in that moment—strengthening muscles, producing endorphins, taking time for yourself. "Appreciation for running creates a healthy self-identity"...

This sums it up just nicely I thought.

All in all I thought this was an article worthy of a read and a think.

What do you think of when you are running? 

I think of a lot of things but often I will pray or my mind will just switch off and I will just listen to my music, my body or take in the scenery.

What do you think of this meditation whilst running? 

What is your type of meditation? 

Prayer, quoting scriptures or, like the article says, trying to think positively about my run as well as thinking about what my body is doing.

What is your mind telling you??

Hello fellow runners (or wish-to-be runners)...

This quote above is my favourite and it can relate to absolutely EVERYTHING I think, but is particularly applicable to this blog post.

It's been a pretty up and down past couple of weeks but thought that I was in need of a blog update for all you devout followers out there (or follower - singular???).

So a couple of weeks ago I got quite sick... turns out that when you are running long distances it takes a wee toll on your immunity, but alas, I am not the type of person to get into my way... Until some terrible fevers stopped me from emerging from my bed... DOH!! So this put a little halt on my training in which time my mind (or the little evil guy on my shoulder) started saying:
'Don't you think that your body is trying to tell you something getting this ill this close to your marathon?' And 'You probably shouldn't really be doing the marathon anyway, but especially with all this time out of your training', and then my favourite... 'You CAN'T do this, especially not now!'

Even my doctor was trying to tell me that perhaps I should just think of doing a half marathon... Sheesh! Who does he think I am?!?!

I considered it and had a little battle with my mind. But I was due for a long (35km) run so I thought I would see how I went in that and then make my decision from there. Turns out that the early bird discount closed the day before I was to do that long run so the lovely little guy on my shoulder (and my ever encouraging husband) said: 'what the heck, just go for it  after all, you have put in the training hours and you KNOW you can do it!'

Although I was a little unsure that I could do it I still went ahead and registered anyway. Then, with much prayer, a supportive running buddy, and a super awesome husband supporter, the next day I completed my super long (longest) training run and felt great! I was a little sore but I finished the run feeling like I could have kept running, which I think is the main thing, as the actual marathon is still a bit longer than 35kms. Phew!

So after all my considerations, my trials and tribulations, my doubts and my struggles, I am only just over two weeks away from completing my second ever marathon and getting more and more excited about it by the day. Still trying to be wise and stay healthy but squeezing in a couple of training sessions here and there too, such as spin class, short runs and some fitness like hill repeats and sprint sessions. Now it's all downhill until the BIG day! Woop!

So, if you are pondering a run, struggling with your mind and not really believing you can achieve what it is you want to then let me leave you with some inspiration... Including this quote:

'Your body cannot achieve what your mind cannot believe' (sorry, not too sure who said this but isn't it great?!). It's sooo true too, 90% of the battle is mental, 10% is physical! Ok, well maybe not quite to those percentages but mentality plays a HUGE part! Have you ever had to overcome any mental struggles when it comes to sports or training or anything like that? I'd LOVE to hear!

The business of running...

Hey all,

I know it has been a little while since my last post but not to worry as I am back with more tails of running trials and tribulations....

Running, as some of you may know, is a great way to keep fit, healthy, and in good shape. However, when you get into the serious business of running longer distances you will face some trials. It will take its toll on your body in more than one way. It can cause injury or pain in your body, whether it be muscles or joints, it takes its toll on your immunity, as well as the mental challenge of keeping going for 1, 2, 3 hours plus.

In the last couple of weeks I have been facing some of these trials. Last weekend I went for a 3 hour run, which I felt was a little boring, to be honest, and it was a real mental struggle. I hadn't really fuelled well before or during it either so after two hours of running I was getting really tired. My body, however, was pretty good in that I wasn't too sore or nothing felt broken or overworked, as sometimes is the case. So apart from getting tired and probably running waaaaay slower than I should have been, I was happy to have been able to stay on my feet for that length of time.

My trainings through the week went ok too, got in a sprint session, a 5km time trial and some cross training. But, when it came to my long weekend run again I was just not feeling the groove.
I got up nice and early, as per usual, and was even out the door before the sun woke up, but my body was just not enjoying it. My friend joined me about 6km in which was great, but even then I just felt bored and tired. My body was asking to stop.

I kept going though, having someone with me really helped and kept me going (if she wasn't with me I probably would have stopped and walked home... Eek!), but perhaps I should have listened to my body because I have spent the last two days ill... The thing I was saying about your immunity, it can get a bit hammered when you are doing lots of training!

Anyway, after that run I told my husband that I might not do the marathon that I have been training for and that is coming up in less than 5 weeks now. He encouraged me that I have put in the training, the effort and the hours so I may as well. I think in training for this marathon running has felt more like a chore than an enjoyment and my mind was getting out of the game. I know I can physically run another marathon but can I mentally?? I AM still going to do it, despite my thoughts that perhaps I wouldn't. But after this one I have decided that I really want to just get back to running for enjoyment, and remember why I liked it in the first place.

So as far as my goal of two, maybe three marathons, goes this year, I think that one would be a great achievement :)

What are your running goals? Do you have any trials or tribulations to speak of in achieving your goals?

I hope this hasn't discouraged anyone from running or achieving whatever goals you may have, I am just being honest with you about MY running journey and my journey to this next marathon. Trust me, it's not always like this and more often than not I have really positive things to say about how much I LOVE running - which I still do by the way. So be encouraged that if you are feeling a little run down, a little like your goal is too far out of reach, step back, take a deep breath, have a rest if you need one and get back out there. I can guarantee you that for every bad run I have ever had, I have had about 4-5 good ones. Yay!