Autumn 2020 Half Marathon Group 😍 Second VIRTUAL 10K SIGN UP and brain training for mental strength!!!

[linda9389]

Hi fabulous HMers!!

How's the training going? Tell us all!

★ VIRTUAL 10K RUN AUGUST 24TH - 30TH (our second v10k)

LET US KNOW in the comments if you are planning to join in with the next virtual run - our second 10K! Please add a separate comment, it's much easier to spot 😊😊😊

The first Virtual 10K is ongoing this week; it’s not too late to join - check out the Pom Pom post if you haven't already! healthunlocked.com/marathon....

★ BRAIN TRAINING FOR MENTAL STRENGTH

It’s all in the mind? Well, no, we do have to train our legs and our lungs and training plans focus on this very well! But our mind also plays a massive part in the outcome of each run, particularly when we are pushing ourselves! We need strategies to stop the negative thoughts that can so easily creep in and stop us achieving our goals.

★ The Central Governor theory

The central governor theory suggests that 'the brain will override your physical ability to run and “shut the body down” before you’re able to do serious or permanent damage to yourself': basically your brain will hold you back in order to protect you, but it may therefore stop you achieving your full potential.

Once a hard run is over you may feel you couldn’t run another step, but if there's a sudden emergency you can bet you could still run away!!! 2 miles before the end of a run you are ready to give in, yet 200 metres from the end you might find the energy for a sprint finish!!! Our minds can limit us unnecessarily. There’s lots more info in these two articles, including some ways to train ourselves to push those boundaries (the second is a cycling article, but the same principles apply): runnersconnect.net/central-... and peakendurancesport.com/endu...

★ Focusing on the running vs distraction

I’ve always been a great fan of distraction to get me through a tricky run, but I read an article last week that got me thinking - it suggested that ‘less experienced distance runners try to distract themselves with thoughts that take their minds off their tiredness’ whereas ‘more experienced runners do the opposite: they try to stay in the moment, focusing on performing as effortlessly as possible’. The full article can be found here: runnersworld.com/uk/trainin...

One of Paula Radcliffe’s well publicised race strategies is to count to 100 over and over so she knows exactly where she is in a race, to help her ‘stay in the moment’. I thought I’d try it on my last long run. With no music or podcast (a first for me on a long run) I mostly looked around me, I scanned my body and my running and adjusted where necessary (relaxing muscles, standing tall, landing more lightly etc), I focused on the positives of the run (the view, nature, the ‘me’ time, my rhythm) and I counted! Over and over (counting to 100 three times might get Paula through a mile, it got me a mere half kilometre - she runs fast, but I count fast 😂). Of course my mind still drifted off frequently and that was OK- it’s part of what I like about running - but whenever I realised negative thoughts were creeping in I simply started counting again whilst consciously scanning and improving my running. I have to say it was super calming and rhythmic, my mind was peaceful and I truly felt I had been ‘present in my run’ (it was also my slowest long run in ages but that could be for any number of reasons 🤔). I will try it again, after all if it’s good enough for Paula ....

★ Mental strength tips

There are whole books by well known authors on this subject! This short article suggests 5 basic tips for developing mental strength: iffleyroad.com/blogs/journa... Every training run gives us an opportunity to try them out 🙂

What is working for you? Do share your ideas and tips, as sometimes we need all the tips and tricks there are!!!

Have a great week, and good luck to everyone taking part in this week's v10k!!

roseabi & linda9389 xxx

August 18th, 2020

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Autumn 2020 Half Marathon Group list: docs.google.com/spreadsheet...

HUHM Strava Group: strava.com/clubs/HUHMa20

Previous posts:

Welcome: healthunlocked.com/marathon...

Let’s get to know each other and a word about training plans: healthunlocked.com/marathon....

Admin and experimenting with food: healthunlocked.com/marathon...

Getting the most out of your training & Strava Club: healthunlocked.com/marathon...

Loomergencies and other tummy troubles: healthunlocked.com/marathon...

The Long Run: healthunlocked.com/marathon...

So, let's plan some virtual runs!: healthunlocked.com/marathon...

Some dates, gel gossip, and Jeff's dirty tricks! healthunlocked.com/marathon...

Injury prevention: healthunlocked.com/marathon...

VIRTUAL 10K SIGN UP and recovery food!!!

: healthunlocked.com/marathon...

[Irishprincess Administrator Half Marathon]

I’ve often wondered if masochists make better runners because they enjoy the pain and can better ignore it 😖😂

I’ll take a look at those articles Linda, they look interesting.

I’m impressed that you ran a long run with no music or podcast. I have yet to do this on long runs and use my music as distraction. I’ve said this before on these forums that I have a vivid imagination and I listen to big epic orchestral scores therefore I am usually running in my own action movies and I am always the star 😂 it works pretty well for me.

I should definitely try a long run naked because most races are earbud free and I should practice it. Although in lockdown I ran without music and quite enjoyed it. I definitely felt more in tune with my body and rhythm.

I’m now on taper so won’t be doing the 10K but good luck to everyone else on theirs - whoop whoop 💪🙂🍀

[linda9389 Administrator Marathon in reply to Irishprincess]

Oh to be a masochist! 😆

I honestly didn't feel the run was longer for having no music or podcast to distract me. It may have been slower though because I was more relaxed and didn't have a beat to run to either. That's fine for a training run, but not so sure about a race 🤔😅

Enjoy your taper and we'll be looking for a report of your HM 👍😊

[Joster Half Marathon]

Please put me down for next week's virtual 10k.

I managed 7k yesterday, after a rather lame patch - I've only run 4 times in the last 4 weeks so the legs are a bit tired today, but I reckon I can add 3km more by 30th... I know it's in there, it's just persuading my body and mind it can be done!

Interesting about the mental tactics. I have only run once or twice without music/podcast/audiobook. It really does keep me going. I think I am in the "distraction" camp!

[linda9389 Administrator Marathon in reply to Joster]

We've got you down for next week's 10k, well done for pushing on already👍

Even with a distractional straregy - which has suited me fine for the last 3 years - there are tips in the first and last points that may be helpful when your mind is in need of some persuasion 😀

[cheekychipmunks Half Marathon]

Hi linda9389 , would my Severn Bridge 10k count for this? I hate to rub it in, but I’ll be running with actual other people on the 30th (*touch wood it does go ahead*) 🤞🤞🤞

I understand if that’s cruel, but please put me down if you can bear it! 😅😅

[linda9389 Administrator Marathon in reply to cheekychipmunks]

Consider yourself in! But you better try proper hard cos you'll be running this for a lot of us 😅😅😅

[linda9389 Administrator Marathon in reply to cheekychipmunks]

Consider yourself in! But you better try proper hard cos you'll be running this for a lot of us 😅😅😅

[cheekychipmunks Half Marathon in reply to linda9389]

Thanks! Yes, I’ll be Team HU, all one of me! 🏃‍♀️

[MrsRDj Half Marathon]

Hi linda9389 I tried the counting to 100 method today and despite repeatedly forgetting how to count (?!) I did find it really focused me and was good to push through the final couple of difficult miles at the end :). I will be doing a 10k this week.

[linda9389 Administrator Marathon in reply to MrsRDj]

That's good to hear! I too made more mistakes counting than I'd care to admit to! Did you find going back to 1 gave you a lift each time? Because it was an easier number to say, those next 10 steps almost felt lighter and more energetic. I'm not sure how many times I counted to 10 before I noticed that though 😅😅😅

Good luck with your 10k this week 🙂

[roseabi Ultramarathon]

Great post!!

I have written about this before, but when I am getting tired I like to think about improving my posture, because I will start to slump forward when I am tired, and I had a great little idea the help with this. I have noticed that Eliud Kipchoge often brings his hands up almost to shoulder level when he's running, and I have found that doing this helps bring me upright and opens up my chest. You may think that this action would bring tension to the shoulders but I actually find that it relaxes mine and brings them back and down.

This makes me feel strong and powerful and ready to run a few kms more!!

[linda9389 Administrator Marathon in reply to roseabi]

Strong and powerful is a great feeling! I use a lot of the yoga cues to get myself upright, my shoulders down and my chest open - but that imagery is linked to strong, calm and static poses on the mat whereas your imagery is linked to strength, power and speed. Something to think about for me there 💡🙏

[roseabi Ultramarathon in reply to linda9389]

It's a bit like the 'power pose' I suppose!

youtu.be/C4ACeoqEjeA(Not working as expected?)

A longer explanation:

youtu.be/Ks-_Mh1QhMc(Not working as expected?)

[TailChaser Marathon]

I was going to say I'd better not but then I saw that it's going on to the 30th so, yes, why not! Just done the first one so will be posting in a bit. Am I being greedy doing both?

I don't know how you can do a long run without noise in your ears. Before lockdown I listened to Kermode & Mayo's film reviews which go on for about 2 hours. Most of the time I couldn't hear what they were saying over the noise of the traffic etc but it was just a friendly background noise and it lasted so long it usually saw me into the shower afterwards! Now Katnap and I have to find things to talk about but at least I can hear him 😂

[linda9389 Administrator Marathon in reply to TailChaser]

Not greedy - superwoman 💪😍

Half the time I can't hear what I listen to, or I zone out part way through, or my pocket sends it into a skip/stop loop of it's own choosing! Today I tried music in the background to help me keep pace up, but I carried on with the other stuff as well. It worked well today (but that could just have been because it was cooler, raining and a shorter distance!). But chatting and running? that's awesome 🙂

[TailChaser Marathon in reply to linda9389]

Hehe, either that or just a bit nuts 😁

Glad I’m not the only one who’ll happily listen to something she can’t hear properly!!

Maybe I need to stop chatting, I might go faster?!!

[triumph-tiger Half Marathon]

Count me in for the 10k next week. I’ve been taking it a bit easy since my last long run when I stepped off the path to get around few people coming the other way and stepped slightly awkwardly on a tree stump. My ankle was slightly sore after, but was only minor and a few rest days and then building back up seems to be working fine. Might not get chance to do 10k till the 30th, but at least gives me something to aim for!

I often listen to music while running, though more recently started listening to podcasts as well, though still sometimes like to run with no headphones.

[linda9389 Administrator Marathon in reply to triumph-tiger]

Glad to hear the ankle is improved. 30th sounds like a great day for a v10k 👍😊.

It's good to listen to different things, keep mixing it up and keep it fresh !!!

[roseabi Ultramarathon in reply to triumph-tiger]

Gotcha! xx

[RunBrianRun Half Marathon]

Hi Linda 😊 please sign me up for this. Thank you ☺️

[linda9389 Administrator Marathon in reply to RunBrianRun]

Consider it done!

[Kevin41 Half Marathon]

Ok - sign me up please!!! I was going to miss this one after a triumphant first v10k but not everything goes to plan I guess. Glad to have a second week to get it done properly. 👍🏻👍🏻👍🏻

[linda9389 Administrator Marathon in reply to Kevin41]

Good to have you on board! Every run is a training run for the next, every race a dress rehearsal for the next, right? 😊

[roseabi Ultramarathon in reply to Kevin41]

Gotcha! xx

[Kevin41 Half Marathon]

Right!

[PurpleFish59]

Please sign me up for this, I don’t have a 10K in my plan for next week but think I’ll do it as part of my 14K with 2K warm up/cool down jogs at either end.

[linda9389 Administrator Marathon in reply to PurpleFish59]

That sounds like a great plan - much safer that way too 😊

[Tjcp Half Marathon]

Hi, I'll be doing the 2nd 10k and the half also!

[linda9389 Administrator Marathon in reply to Tjcp]

Fantastic! Will add you to the list. Good luck 😊

[roseabi Ultramarathon in reply to Tjcp]

Added you to the second 10K list.

Which half will you be doing? We have a choice of three weeks:

September 21st - 27th

October 5th - 11th

October 26th - November 1st

[Tjcp Half Marathon in reply to roseabi]

I plan on doing the half on November 1st as I need the coolest weather possible. It will take the place of my cancelled Valencia half on the 25th of October, which was SO hot last year. It will be really strange to run all that way with no company, finishing line or cheers from the crowds..

[linda9389 Administrator Marathon in reply to Tjcp]

I ran a virtual HM in March. It certainly was strange - but there were good points as well as bad (less stress, no loo queues, easier logistics etc )

[Tjcp Half Marathon in reply to linda9389]

That's true! And picking the day with the best weather conditions is also a plus.

[roseabi Ultramarathon in reply to Tjcp]

OK, gotcha! xx

We will give you a cheer 😊😊😊

[Tjcp Half Marathon in reply to roseabi]

Can we have a bib for the half marathon? Or shall we design our own?

[linda9389 Administrator Marathon in reply to Tjcp]

Haha!!! Feel free to design one for us all 😆

[Tjcp Half Marathon in reply to linda9389]

I like a challenge!!! And designed my own bibs for all the virtual indoor runs I did during confinement. I need to finish my summer classes first but I will definitely design one for me... designing one for everyone is as daunting as running a half after not doing one since February.... scary!,