It's been a good week...

 

Well, the hill running on Monday wasn’t as painful as I thought it’d be but still something I’ll need to get working on. It’s early days and loads planned for the winter with Butser Hill sessions thrown into the plan for sure. I don’t ever think I’ll ever enjoy the ups but that’s always going to be versus the preference of flats and downs – we all have preferences tho’ right?

BIG thanks to Honor for inviting me and to Kim & Mick Carter (Alton Sports nee Absolute Running) for letting me join you all.

Another comfortable 6 miles done yesterday with my eldest daughter. We’ve only ever run a couple of times together since she’s been an adult so spending a bit of time together before she heads back to Uni has been dead nice.

Plan for this evening is to slot in another 6 esp as it looks like rain is on the cards and that'll be it until the longer one at the weekend.

It’s weird how the blog has changed what I think about during run time. The training time gives me time to think over stuff and mostly plan wtf I’ll be blogging about but hey, that’s a good thing!

Last thing I wonna do here is sound all “preachy” or like I’m some kinda guru b’coz I’m absolutely not, but here’s some things that helps me get out there and do what needs to be done and could do the same for you :o) 

Motivation:

We all have motivational issues, it doesn’t matter if it’s getting out of bed in the morning, studying for exams or getting out to do a training run. It all boils down to the same thing. Just doing it!

Running isn't about just putting one foot in front of another and breathing hard for 1,2,3 …26 miles, it’s mostly about what kicks your butt to get out there.

I totally get that training can be very laborious and some may say, tedious but the fact is, if you leave it, those thoughts get isolated from the big picture and it can wear down your motivation.

Combat That Shit:

Over the course of a training plan, you may find yourself lacking motivation at some point (I know I do!). It's really common apparently. Sometimes i get that discouraged feeling because unexpected events have caused me to miss a planned session. Whenever it happens, personally, I almost "punish" myeslef and make a deal of getting back out there to press the point that I'd failed myself by missing a run and usually add somthing into that ice-breaking run. Wether it's a longer distance, doing a set amount of pressups at the end of each mile or interval sprints etc it a pretty good feeeling when you get back having done that littel bit more. 

 

There’s loads of ways to overcome motivational barriers tho’. Some get a motivational boost out of running with a group, while others might find the group dynamic a draining one.

Personally, I’m not a fan of large group running. That said, I do like having a running partner or being in a small group where running in pairs is quite enjoyable. Great when conversation runs out all ya need to do is partner up with a new buddy and chat before swapping again.

I guess it boils down to how introverted / extroverted you are as a person that determines who you run with. Occasionally I like the solitude of being alone but other times crave the company of others. The distraction of physical pain is far easier taken away when mindless waffle is in play although idle talking can be a breathing nightmare when your hangin’.

I think that to be best motivated, runners need to set three different kinds of goals:

Outcome: based on what result a runner hopes to achieve. Set a goal and don’t deviate from what you set out to do.

Performance: based on how good you are at what you are doing. If time v’s distance is you thing, set a realistic time & distance and aim for it.

Process: based on how you are going to achieve your goals. I keep a diary & use an app to record the map.

I’ve been reading some research papers and they show that, apparently, athletes are much more effective, successful and more highly motivated throughout the entire training process  and competition if they employ a goal-setting system that has all three types of goals.

By creating goals and tracking progress throughout the weeks leading up to an event, I find a "cumulative record" of successes that will provide me with a sense of training momentum. Tbh it works for me and this blog is defo helping too. I suspect that’s why apps, watches etc are so popular.

Training the mind should be considered as equally important to physical training. If you struggle at times, have a crack at these techniques…

Visualization:

Setting aside a few minutes each day, or at least a few times each week, to relax and picture in your mind what you what to achieve. Picture yourself doing a great training run or running the actual race. As you are creating that image, try to get other senses involved by trying to feel what it will feel like to achieve your goal or push through any obstacles you set. I do this a LOT. I plan a route mentally pick out points of the track to get to and then stick to what I say I’ll do.


Affirmations:

 

I’ve never been a huge fan of this leading up to a run (or anything tbh) but find myself doing them when I’m out and exhausted.

Thinking positive thoughts by talking to yourself daily (or when knackered). Telling yourself that you can do this will absolutely help. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our minds believe it and begins working to make that affirmation a reality.

Block the Negative:

Be aware of negative thoughts creeping in. When you catch them, stop them dead by telling yourself the opposite. For instance, if you find yourself thinking you are tired during a run, tell yourself (with emphasis), that you feel great or feel strong. Do the same for any pain during a run. By telling yourself the opposite, you are diverting your focus from the negative to the positive.

Surround yourself with positive, motivating things. Find something that connects with you emotionally and you will find that your intensity and desire will grow to where you don’t just want to achieve your goal, you have to achieve your goal.

I've already taken a step back now and then and thought about why I’ve set this monster goal, and for me, although it’s challenging on so many levels, the benefits (fitness, distraction, the charity & personal achievement) far outweigh the coming year of dedicated focus.

More next week folks…

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