Running - Is it all in the head?

Over the last 7 months, yes, I've almost been running for 7 months now, I feel that I have learnt a little about the science of running along with the physical and even mental aspect of it.

Science teaches us that we need to hydrate, fuel up, replenish. It tells us what to eat and when to eat it. Before a run, and even during it, load up on the carbs. During the run drink plenty of water, not just sports drinks and after the run, eat some carbs but more importantly eat some good protein to repair the tears in your muscles, but do so within 30 minutes of the end of your run to get the best affects and not affect your waist line. Science even tells us about the shoes we run in, our gait, how we breath. We should never lose sight of the Science of running, but there is more.

The physical is easy, if you run your legs will get stronger. That's a given. Of course, it's all too easy to over train and get injuries. Science is back again telling us to increase our long runs by no more than 10% each week. Guess I should have listened to Science when I got a stress fracture early on in my training, before even my first 5K. So, Science may be more important that physical, after all our running plans are based on Science. Sure our initial physical condition comes in to play, but the training plan takes that in to count, it's like an equation, one that takes a complete novice who can't even run 1 mile to a confident runner who finds 13 or more miles easy in 7 months (yes, I'm talking about me). So, why do we even talk about physical? Easy, running is not just about your lower body. By lower body I mean legs, ok, throw the knees and feet in for good measure. It's about the whole body. A strong core allows you to run upright. Strong hips mean you run easier and with less chance of injury. Strong shoulders and arms, even neck help to power your run. So physical is important. But what about mental?

Ah yes, my favorite part of running, my mental state. How can I explain this? I have a stressful, yet fun job, am married with 3 kids. I never thought I'd say this, but I am in love with running. I know it is because I get to get away from everything. When I'm hitting the pavement, it's just me. I don't run in a group, I enjoy the time on my own. It's not because I don't love my family or my job, I do, but this is my time. It's a time when I can be alone with my thoughts. I didn't really get this at first. At first it was all about the running. Now it is more than that. I choose my playlist based on the type of run I want to do. For a 5K, it's dance music, for a long run it's country or the oldies. The music sets the pace, one thing I no longer have to think about. So, I am able to relax my mind and enjoy the run. As I run, I try to take the time to reflect on whatever is going on in my life. Reflect in a positive way, not allowing myself to let it take over my run, if there is a chance of that I am able to push whatever it is out of my mind again by focusing on whatever is around me. I've got very good at it. It is relaxing. This relaxed feeling lasts longer than the run. I always end my runs the same way, with a hot Epsom Salt bath. This is not just to pull the toxins from my body and make it feel great, but it enforces my feeling of relaxation. So, running allows me to switch my mind off.  For me, this is the added benefit of running. Yes, my body is getting fitter, but so is my mind.

I'm sure I'll go through a lot of emotions over the next 13 weeks as the marathon grows starts to become a reality, but I feel that I am ready, thanks to Science, my body and even my mind.

What we learn about Running

This morning I continued my training with a 13.66 miles run. This included a stiff wind and elevation, along with a pretty boring route. All this made for a potentially boring run. So, you may be wondering why I chose it. Well, first let's look at the route. It's shown below. Click on the link if you want to see more of it.

You can see and play this run here.

As you can see, it is a circular run. I don't always run from and to the house, but on longer runs it beats getting the car all sweaty. As a rule, I don't like running along noisy, busy roads, like that one on the left of the run, Custer, but I force myself to. Why, it makes me focus. It makes me take my mind elsewhere. The top of the run is along another busy road but at least the run is a little bit more interesting, the path is curvy, the new trend in north Texas. The curvy part on the right, followed by the next straight road are both uphill. What, so far into the run I decide to run uphill? Yes, by design. I need to test the legs on inclines and there aren't that many around here so putting them in towards the end when the legs are not so fresh takes a bit of the routine out of the run and makes me think about my pace. So, what were my splits.

What does this tell me about my run? I pretty much started off on the pace me and my body have agreed on over the last few weeks. Then something strange happened, I got slower. This continued for the next 3 miles. Why? Well, it was along the long, boring stretch of very busy road. I was negotiating with my body to start to relax. My left calf was telling me it didn't want to and my right big toe reminded me that it wasn't happy last week. Well, I took a look at my running style and if was a little off so I adjusted it, opened my stride just a little without increasing my speed and there you have it dropped from 9:40 to 9:13 over the next mile. Mile 8 was a downhill stretch, just after a very nice uphill and curvy section. Then it was on to the uphill section from 9 through 11. That's when my bind kicked in and kept the pace up, focusing on points in the distance, maybe a stop sign, or a traffic light, something to focus on and push through the challenge being put on my body. The next 2 miles, just before I hit the final stretch we really the result of the uphill section. My body finally relaxed. Well, I turned into the final stretch and ran into the strong breeze again all the way home, but it is a little more downhill than flat so I picked up my pace again allowing my mind to focus on the finish and the reward that waited for me... Gatorade and a hot Epsom Salt bath, after a few stretches. So, as you can see, a run isn't just a run. When planned instead of just discovered as a lot of training runs are, you can set yourself different challenges. From dealing with a boring stretch to tackling inclines, even using the wind to test you. I so prefer to run on a trail through the trees, but sometimes you have to change the norm. I'll talk about the mental game in the next post.

 

when you simply have to tell yourself to run

Today was cold. Today was foggy. Today it was drizzling. I didn't want to run. I had to tell myself, in 14 weeks you are running in the biggest marathon in the world. There are no weeks when you can take the long run off. Get your butt in gear, lace up those shoes and hit the pavement. So, that's what I did. Put on some country music to keep my pace slow and steady, yes I have different genres for different types of runs, fast ones have dance music. Then I stretched, took a gel and water and hit the road. 12 miles later I was so glad I did. I kept an easy pace and felt strong at the end. Next week it is 13 miles. Anyway, here is my run.

http://www.mapmyrun.com/workout/1953593960

Wow, 10.5 miles on a cold Sunday

The run today was so much easier than New Year's day. I was hydrated and fueled up before the start. I did have a false start, ran 1/2 a mile before deciding that I needed long sleeves. After that, it was a very enjoyable run. Made sure I kept re-hydrating and even took an energy chew at 7 miles in. Didn't quite get my millage right and ended up running an extra half a mile.  I have to admit, I ache a little today, but not as much as last week. The weather is looking better for my recovery run and conditioning this week. Might be cold or wet for my 11 miles this coming weekend though. Still, there is always gloves.

Time for the training to get serious

Well, this week has been hard, with temperatures in the teens it has simply been too cold to run. Today it is above freezing for the first time is days. Just in time for my long run. This afternoon I plan to run a gentle 10 miles. I have to tell myself gentle after the last run when I set off at a 5 minute mile pace. I did at least get it back under control by the end, but come on Andy, take it seriously. 9 - 9 1/2 minute miles, 10 if you have to, but no faster. Listen to your body. Make sure you hydrate along the way. Take a gel before hand. After all, 10 miles is not far from a half marathon and is half the distance you plan to run in training, so no more messing around. 104 days to the marathon (14 weeks).

New Year's Day will Start with a 10K

What can I say apart from a huge thank you to all my donors. You guys are amazing. I set the challenge to make me run 10K on New Year's day of getting me to my goal of £1650 and you smashed it. I can't believe that with just under 4 months to go I have already raised £1715 and it continue to climb towards my new goal of £2000 which I would so like to get to. I have some fun events planned like a lemonade stand which hopefully will get me to that new goal because I have already asked my donors for so much I need to raise more myself!!!! Thank y'all once again for being so amazing.

Ready for my Christmas Day training run

Thanks to my fantastic donors I now have to run 10K this Sunday, Christmas Day. I have to admit, I am looking forward to it, despite the weather forecast....

So, just after the presents I will lace up my shoes and take an enjoyable, if not wet, run around the neighborhood. Still, the fundraising is still in full swing as there is still £90 I would love to complete my fundraising before Christmas. If you would like to donate, please do so at http://uk.virginmoneygiving.com/AndyTate.