Why we sufffer, more on mental training, part 2

“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 Elliott, Olympic champion and world record holder in the mile.

The mental aspects of training are of great importance and can be trained for in the same fashion that you prepare to run longer distances. First let’s start with some inspiring stories of how folks “pull it off” with mental power.

One runner told the story of her third race of the Pikes Peak half Marathon. She was in a downward spiral of pain and suffering as the altitude took its toll and her legs began to cramp – she found herself talking herself out of the run and having an “I just can’t do this” discussion. That’s when she passed a spectator on the trail who shouted “you look great! You’re in 8^th place!” suddenly she not only looked great she felt great and was able to push herself harder than she thought. She went on to run a 3:08 finishing in 6^th place and that moment when she was encouraged by a fan was the last time she really thought about it hurting badly. Pretty amazing considering that this is a race of 13.3 miles with 7,815 feet of vertical gain. She recounts her race day, “it was not the pain I recall the most vividly but I remember my capacity to endure it.”

Many folks have heard of the famous hill in Boston called Heartbreak Hill. This gained the moniker during a great duel between John A. Kelly and Ellison “Tarzan” Brown in 1936. John Kelly was the defending champion and was good at hills but Tarzan was in the lead and John put in his best effort to reel in his opponent atop the last hill before headed into town. Kelly came around Tarzan and tapped him on the shoulder at the top of this last hill. This so incensed Tarzan that he doubled down and despite fatigue he dropped John Kelly on the downhill and John never had the energy to come back – Loosing there “broke John Kelly’s heart”, said the press. The mental energy to win can be found by happenstance but it is better to do the planning ahead of time.

Getting used to some difficulty and some challenge is part of any good training program. In a culture today that too commonly will concede that we can medicate, avoid, or otherwise ignore life’s difficulties’ - running by its very nature gently pushes aside these themes. Sweat and toil is part of any good day – whether you are running or not, but especially when running. The best part of that is we get better at it and the rewards – while hard won are palpable. Dena Kastor says, “Runners are never comfortable, slightly before our body adapts to a 5:30 mile, we are running a 5:26” and needless to say that is hardly comfortable. But as we train to run faster by pushing the envelope a bit we can also achieve more mental toughness by some of the same methods.

In race day preparations I ask folks to use all five senses to create a mental image or daydream about how the finish of their race will look. Use sight, sounds, touch, taste and smell to create images of how it will go well and what it will be like, and feel like, to you in those final moments of accomplishment. If you practice this daily or as you finish each run, you will be conditioning the same nerve fibers that you use to communicate with your body daily and on race day. Because you are using the same nerve pathways – research has shown that your body may not be able to discern the difference over time. You are pre-loading a positive outcome on your hard drive and may gain some teleoanticipation of a positive outcome.

This will only be one part of a larger picture though – our sport is a thinking sport and the landscape is vast. So while I give you great anecdotes about individual perception and tools to teleoanticipate your big day, we’ll look at a few other ideas about how to prepare to do your best work – the stuff you will have trained five months to do.

Think of Perceived effort (PE) as your check engine light. How many of us have driven to the gas station even though the light was on? Depends on what it was that instigated the light, right?! Your brain and its central governor are using the distance, fuel level, fitness level, heat index and course information all at once in a complicated algorithm to determine how it should “make you feel” and this response is adapted by four primary factors.

Fitness Level Training influence Pain Threshold Mental focus (how you move through adversity)

Fitness level: Your understanding of your fitness level and taking care of yourself during the run does two things. It gives you the confidence to know you have the chops to succeed at the challenge and it keeps you free of distractions to do what you set out to achieve. While your PE is governed by the brains algorithm you can give it additional cues about how well off you are “I have run at this pace already and felt fine” or “I am on target for what I have trained for already” are good mental notes. Do some runs 5, and 3 weeks before your race as time trails for your pacing strategy and see how you do. A phenomenon that trainers call teleoanticipation suggests that your brain can recall the previous performance and gauge efforts by that prior intensity benchmark. So if you are fit and you teach the body something about going fast - it will remember that fast was OK. Set yourself up well by making sure that you are not dehydrated, that you have a steady stream of clean carbohydrates (30grams/hour after the first hour of running) and that you stop to stretch as needed. Staying fueled, hydrated and relaxed will remove mental distraction that can otherwise compromise you and it has been shown that it may blunt pain perception in athletes.

Training influence: Your track work, speed work and hills are not easy workouts and that should be reassuring come race day - as the course is rarely a cakewalk. Training hard allows you to push back your PE scores for a given task and adds to the “aches and pains” database about what is survivable. When your brain learns how to approach the limit on something and keep going - it remembers that, and you can find it a useful tool on race day. We are crippled by what we fear and so getting out on the course, and in small doses running things that are more difficult than the course, you not only train your body but you train your mind to overcome these challenges. Folks who were measured during track workouts over a 12 week study were found to be running faster than their physical adaptations should have allowed. They were not developing faster physically than a typical runner but they were also developing mentally and the body learns to push and what amount of push feels OK.

Pain Threshold: You may recall the example that “when the hot water begins to burn you in the shower is a fixed capacity for each individual but how you feel about it when it does start to burn is a learned response.” This seems to be agreed upon but it is also a fine line as to whether the pain threshold can be moved for those who find their meter set very low. One trainer talks about the benefit of a “pain community” otherwise known as a running club, triathlon club or climbing club. All of these peer groups are able to encourage, support and consequently push each other further than many individuals willingly go. To have camaraderie is a good way to embrace that something is in fact difficult and thus sweeter because it is tough to attain. Spending time with higher pain threshold individuals can show you what is really possible for yourself as well. Yet this trainer argues that folks actually learn to embrace pain as well and take some pleasure in it as a release.

Elite runners comment that there seems to be some separation in the competition by what suffering a person can process as a steady state and that this can be a learned skill. Peak performers often hit a “sweet spot” where it does not hurt more and more but rather it becomes uncomfortable, they move past it, and then spend the time in the exhilaration of a great performance which transcends the discomfort. One coach restated “I relaxed, stayed focused, I stayed calm”.

Mental focus (how you move through adversity) So most of you already know if you are a person who perseveres and will endure - you need to take that confidence to bed with you on race night. But more than that there are several additional thoughts to take forward in gearing up for race day and you’ll sort through what works for you.

Remember that on race day we cannot control the weather, the traffic, the competition – a lot of things are left to chance. A winning attitude recognizes we must control the things that we can. Your thoughts, emotions, training form, pacing strategy, fueling schedule… This is what you can control and the best news is that this is what matters the most.

Pre-visualize as much as you can in the weeks leading up to the race. The old saying that you can always imagine far worse things than can actually happen is a resource if you let it be. Take a mental list of concerns and then work out ways to eliminate them. Imagine pain too – if you have an idea of what hurts and how badly – and what you’ll do about it – then you are all set when it arrives somewhere in the last few miles, because it will.

Break the race or goal up into smaller pieces because the brain’s PE score will always allow a bigger effort before the endpoint. Remember that supercomputer of a brain and all of its algorithm data – distance being a chief element - so if you have several endpoints with goals for each – you can rally multiple times. Studies have shown that the greater the effort required – the smaller segments we have to break the goal down into (this is intuitive for most adults).

Always use positive dialogue tactics to change the channel on a dark discussion with yourself and remember in your visualizing that there will be folks in town that are cheering you on and telling you “you look great!” You can buddy up during the race by pacing with a total stranger, meeting a new friend or running with a trusted member of your “pain community”. Misery loves company and if you can’t talk nicely to yourself maybe they can.

List your strengths/list your reasons to run/repeat your mantra/list the payoffs/people watch/count all the pairs of Nikes - whatever works – sometimes I sing (yeah, I know…)

Kara Goucher is a world class runner who has represented America in the Olympics and yet has had her own continued bouts with self confidence. Her work at the Oregon Training Center has included extensive sessions with sports psychologist Darren Treasure. They have worked together to develop key words or mantras for Kara based upon her values and motivators. The bury these key words into very difficult workouts and then employ them to encourage Kara to seek out more of herself, push past the central governor, and run what she is capable of running. By testing these countless times before her race they are then able to get results with these key words on the big day. They also work on key concepts that affect the esteem of the runner over the training period.

You can easily come up with an empowering statement that you read yourself daily in the shower or before bed. Repetition will actually ingrain this in your system and may cause you to believe that you can and should reach your race goals.

Worst case scenario you give up your time goal and your B and C goals to …Just get to the next phone pole, or just get off the pavement or just keep going…

Just like speed work or downhill running - think about all of the things that you CAN relax while running. Your forehead muscles need not be tight, you can smile, you can loosen your hands and arms – maybe you can relax your legs or loosen your stride. When push comes to run – save the energy that you can, efficient form will carry everything. That includes worry – clear your mind and go with the thoughts that work. When the going gets truly tough it is the process and the rhythm of how you do things and do them well – that will carry the day. Why do firefighters and police and soldiers train and train and train? So that you can fall back on process and what you do well in the heat of trouble - go with what you know and stay in the process - not the overwhelming thought of the end or what bothers you.

Steve “Pre” Prefontaine was possibly the best American man to ever run. He developed a desire to run from an early age and despite obstacles (one leg shorter than the other) he went on to break records in every competitive distance from 2,000 – 10,000 meters. No American has done this since. Yet Pre had down days too and after a loss in Munich he thought about quitting the sport. His coach said simply “If you’re gonna run, be at the track and I’ll give you the workouts; or if you’re gonna stop running then do that. You decide. I can’t coach desire.” Needless to say Pre came back; he possibly had more desire than anyone once he looked inside himself.

Yet another great Pre story speaks of his mental ability to embrace difficulty. He was famous for telling his opponents “today is a good day to die” and threatening, “I’ll take you to some places that you really don’t want to go”, suggesting that to follow him at the race pace would be a trip into physical difficulty for the opponent. He was all about, all out, on race day and that “race day magic” will carry you as well if you have adequately prepared in advance.

Here are a few more strategies from the professionals:

Gloria Balague (sports psychologist, University of Illinois) says, “Athletes sometimes think anxiety has a protective value, that it motivates them to avert disaster, but you want to prepare for adversity well in advance. Identify your worries and train to overcome them.”

Jeff Troesch (mental trainer) says, “My goal for every athlete is to help them get one day better every day. I look for ways to get the athletes into the now, to strive for day-to-day victories” Which is great advice, because if I rated every race by what my “A goal” was – I would have stopped racing long ago, some of them don’t go well and they are still really great days (beats the office, hands down)

More on mental attitude from someone who make the big bucks to consult and coach…
www.yourperformingedge.com JoAnn Dahlkoetter PHD

Epilogue: I seek to be honest about my bias in class and I’ll tell you that this aspect of sport is very intriguing to me. It offers possibilities and explains some of the great depth in human potential we have seen in sport and history. It offers tools for athletes to get the most out of their hard won training, and it offers even greater challenges and rewards to us as athletes. But “self-help” as a subject in this country is both popular and reviled by different groups. There are folks who may read this post and feel as though they are being asked to repeat the phrase “I am good enough, I am smart enough, and dog-gone-it people like me” and that this idea will not get them anywhere (I thought that skit was so great) or they may be skeptical of the power of the mind to improve performance. To that skeptic, I offer fuel for a healthy debate from the emerging field of psychoneuroimmunology.

Psychoneuroimmunology is a “new field” based on the science that the nervous system and the immune system are interconnected. This discipline has discovered a number of ways that the two systems actually have two way communications with each other and direct impacts on both systems. Closely controlled studies have also shown that “a person’s aggressive determination to conquer a disease can increase one’s lifespan” (p619 Alcamo’s Fundamentals of Microbiology, 2007) The same studies have shown that behavioral therapies can amplify the body’s response to disease and speed the immune systems response.

This field has also generated interesting research in 2003 that Tai Chi boosts shingles immunity in the elderly. In a 60 person study over 15 weeks the study group did have reduced levels of stress related to their Tai Chi program and were measured as having 50% higher immune memory functions against Shingles. The group did not see improvement in physical movement with this low impact form of exercise and the researchers concluded that the anti-stress elements of the activity gave seniors the significant boost in immunity. You can read more about the tip of this iceberg here; http://en.wikipedia.org/wiki/Psychoneuroimmunology

Mental process Part 1

an often used adage, sometimes attributed to Lance Armstrong,“pain is temporary, a sense of accomplishment lasts forever”

What are you thinking about when you run? Understanding where you are at mentally when you are performing at your best is paramount to you having the best time out there – that often equates with better performance as well. Ask “How do I best experience this – what thoughts do I have when running is most enjoyable?”

One way to think about the mental process while going down to road is to break it into four “big net” categories – I’ll give you an example of each and what to look out for.

Organizing: You set up your day, plan your vacation or weekend. Just remember to check in once in awhile about the actual running – if you are stressing about the organizing you are doing set a time limit for how long you can do this as you need to relax during your run too – this is your time and you should enjoy it.

Problem solving: You may solve a number of issues on a given run and since running is considered by science to be a right brain activity you may come up with a solution you did not think of before. That said, do not let problem solving crash you running form and again check in once in awhile about how the body is doing before you go back “upstairs” to work it out.

Wandering: “I wonder who lives in that great house and if they have a horse in that pasture…” You get to slow down your thought process and many folks float through thoughts as they float down the road too. This mind-frame is often associated with relaxed running.

Pondering: working out emotions, sorting feelings and perceptions – sometimes folks can emotionally purge during a run. While this is a good thing, you will want to stay tuned into how stress or “running out anger” for example will affect your form or pace and you may need to compartmentalize some emotion or sorting during the run in order to stay in balance.

It would be normal to have several of these states in a given run – you do what works for you. Generally your thinking breaks more cleanly into two categories

Associate vs. disassociate: Elites are able to perform the way they do because they remain focused on the process of running the entire time or their running process is very close to the surface all the time – rarely in the background. We often need a mental break – especially when the going gets tough and we will automatically switch between the A and Da phases.

Example of associative processes: How is my breathing? Is my stride OK? Am I relaxed? Am I running a pace I can sustain? This feels good. My side cramp will go away if I keep breathing deeply…

Example of disassociative process: I wonder what I will eat after this run? That stream looks like it would be good for fishing. I wish I drove that Mustang he is driving. I think Walt Whitman is my favorite poet. I am leaving it all on the track today…

Mental games for performance. You have already come a long way in this program so many of you may very well use the power of positive association to talk your self up. By eliminating negative talk about yourself and your running performance during a run - you give yourself a tremendous advantage. While some will say that this kind of positive thinking is “hooey” the mental aspects of running and athletic performance really cannot be underestimated. You must develop and continue to foster a belief that you can do this and when negative dialogue comes up during a run you must find a way to “change the conversation” with yourself. Create and change your mood, control your effort, improve your form and focus your attention by using this internal dialogue.

Let me give you two quick examples regarding the power of positive thought and how your mental focus will impact your body.

Psychoneuroimmunology is a new field based on the science that the nervous system and the immune system are interconnected. This discipline has discovered a number of ways that the two systems actually have two way communications with each other and direct impacts. Closely controlled studies have also shown that “a person’s aggressive determination to conquer a disease can increase one’s lifespan” (p619 Alcamo’s Fundamentals of Microbiology, 2007) The same studies have shown that behavioral therapies can amplify the body’s response to disease and speed the immune systems response.

This field has also generated interesting research in 2003 that Tai Chi boosts shingles immunity in the elderly. In a 60 person study over 15 weeks the study group did have reduced levels of stress related to their Tai Chi program and were measured as having 50% higher immune memory functions against Shingles virus. The group did not see improvement in physical movement with this low impact form of exercise and the researchers concluded that the anti-stress elements of the activity gave seniors the significant boost in immunity.

The sciences are discovering mind can affect matter so to speak and performance athletes at the top levels use this type of knowledge to make the difference every day.

Running has been shown to be a right brain activity, which explains why so many good ideas come from a long run. This also means that your creative and visual brain power can be employed to boost your running performance. Positive thinking, pre-visualization, key words and imagery are all part of your metal process toolbox if you want to be your best on race day.

In May of 1954 a man (Roger Banister) broke the mile in under 4:00 minute mark – a world record that people had said for decades could not be done. Forty-six days later the record was broken again and a second man ran faster than 4 minutes/mile. Coincidence, or having the mental advantage of know knowing that it can be done?

When we talk about perceived efforts in pacing (as we did during last seminar) there is an acknowledgment to a “central governor” in the brain. This works a little bit like a governor in an engine but it is smarter. It is constantly calculating, automatically, how much you have left in the tank vs. how far you have to run along with other equations having to do with the burrito you had for lunch and how hot it is outside. These are important calculations because the central governor seeks to protect you and it will never let you run into the redline to the point that you “blow-up”. While that is a great protective feature, the central governor can go a bit overboard too and tell you that “it is just too hot today” or “you’re too tired” and hold you back from an otherwise great day. Here is an important secret from the physiologists who have closely inspected athletes over the years. In testing athletes at the finish line of a race, even the most demanding races, science has found that the runner is not an empty, burned out shell – unable to run another step. That is right, there is energy left, they are not completely depleted of oxygen or ATP or disabled by acidosis because the central governor has held something back to maintain homeostasis for the runner. Few of us are able to outwit or work around that central governor but it is possible with a few motivational tricks and you will still have that safety keeping you from blowing up – yet you may run better and further with practice.

Tom Holland utilizes a number of great mental tricks that work during a run:

This too shall pass – literally your experience as a runner slowly gives you a database of aches, cramps and complaints to reference and you can then learn which ones you can “ride out” and work with the understanding that everything can change just a few minutes or miles down the road. Many use “good pain” the type that passes, to indicate a strong perceived effort score and accept that feedback while then letting it fade in their attention.

I am feeling good – is a replacement for I am feeling _____________. (insert your own demoralizing term here)

Many runners come up with several “mantras” that motivate them and use these as stress reducing refrains during the toughest times in a run. One very important aspect of this technique is that your “mantra” has to be tested. You need to try it in training when the going gets rough and then seek to perform better when you hear this refrain. Repeating this process over and over establishes a pathway that will cause the nervous system to cue to body for a stronger effort – one that might overrule the desire of the “central governor” to hold you back.

Thinking about your training and your goals and ticking them off as you go – sometime these serve as mile posts to the self promise “I’ll take it one step at a time, I’ll get myself to that next mailbox”

Setting short term goals and focusing on the immediate targets for them is a high performance strategy used by elite athletes. The more difficult the effort - the smaller intervals you must subdivide it into.

It is about how you play the game… Your process is the most important and finishing, winning, your race time – will all take care of itself if processes hold up.

Smile – are you thankful to up upright, alive and given the gift to run? Then you’re still ahead, right?! Give yourself permission to run without a set time goal – improving your psychological endurance & boosting performance.

From Outside online – an article from Abe Streep

“Pain threshold—the point in the shower at which uncomfortably warm turns to painfully hot—is a finite physiological limit. But you can manipulate how much pain you can handle after that point.”

According to Stanford's Dr. Brooks Rohlen, pain tolerance is a

cognitive interpretation of discomfort. This means you can train yourself to tune pain out. The key to rewiring your tolerance? Think positive. Sports psychologists rely on cognitive behavioral therapy, which involves elaborate visualization techniques. But the philosophy is simple. "Think, 'How much can I do despite pain?' " says Rohlen. "I firmly believe you can be in pain and not suffer." Here's one trick to keep you moving: Tap your foot five times and say "Click" with each foot strike. "When you say 'Click,' you're blocking negative thoughts," says Dr. Aynsley Smith, sports psychologist with the Mayo Clinic. Repeat the exercise until the "Click" becomes second nature.”

Raymond Petras PHD is a sport psychologist in Arizona and explains that “when I tell an athlete that they can adjust their pain level by using mental techniques they’re amazed. They often find that their performance increases dramatically”

Long before any competition you need to begin visualizing your performance for that event. Try to create an image for each of the senses – recall that this includes sight, sounds, touch, taste and smell. Imagine the temperature, the lighting, the smells, the sounds etc. Include your process goals and preferred outcomes in that imagery. If you review this on your runs, and at times such as during stretching, and while you drift off to sleep you may find yourself referring to these items when race day comes and thus mentally ingrain the performance you wish to achieve.

Jeff Galloway uses several good tricks as well

Imagine that you lasso the runner who passes you - just slightly faster than your pace – with a rubber band and as the tension builds between you both the band stretches and then begins to pull you closer to the runner in front of you. The time distance continuum and spatial relationships you focus on can rally your pace and push you farther. If the band breaks lasso the next runner with a similar pace.

Imagine and visualize the fatigue escaping from your body through the soles of your feet. Your footprints are damp and glowing from the fatigue left behind when you dump that bad energy and thus with every stride you are gaining energy and feeling a floating sensation.

Feel the fluid you take on at the walk break to be super coolant. When you take a drink the liquid seeps into every inch of you and replaces or absorbs heat from your body. As the steam escapes you feel lighter and begin to lope along more easily.

These simple examples of visual imagery are easy to create for yourself and sometimes the goofier the better as the uplift, or distraction may empower you with positive imagery to go further.

Remember that you should also rehearse the “what if and worst case scenario” things that could happen during your race. By carefully planning for all the scary concerns you may have you can cope well if something should go wrong. Do this on paper one afternoon and then come up with an “antidote” for each concern, then take steps to prepare for each contingency. The best part is that things rarely ever go as poorly as you can imagine so it will all be better than your fears on race day – and you’ll feel very prepared.

Many of us enjoy running with music or conversation to keep us motivated and the MP3 player has possibly been responsible for keeping many folks at the gym altogether. Just like your thought process mid-run, you will still need to redirect you attention to the process of running once in awhile during your workout.

Please remember that you must always face traffic when running and that just as talking on your cell phone is a distraction to successful driving – running with headphones can be very dangerous. Please turn them down if you wear headphones and be careful out there (maybe save music for trails & treadmills) It is against USTF rules to compete while wearing headphones and so you will need to understand that you cannot wear them to run 95% of your races.

Most of you will not be surprised to learn that music is a proven performance enhancer. Studies have shown a 20% performance increase in speed and endurance due to music in the appropriate pace range.

Cadence is a term that applies to the rate of breaths per minute, footfalls per minute and beats of music per minute.

Here is some coaching, training, general running and music related to running podcast sites on the web to keep your ears busy while you train. Just remember to listen to your body too.

Robert Ullrey Podcasts for running, couch to 5k plan

DJ Steve Boyett Podrunner exercise music for running

Running Times Radio, popular publications digest of interviews and tips

Endurance Planet Podcast, tips, experts interviewed, short story’s on Fridays

Phedippidations Steve Runner’s ramblings, much running related/much not

Runner round table Q&A for running topics – big conference call

The Onion Radio News – comedy and parody equal to Saturday Night Live

NPR – almost anything you already listen to is being podcast now for free

Race Prep notes

Race preparations –
“Emotion is a direct manifestation of a person’s appraisal of any given situation”

Here is a rambling selection of important thoughts about your upcoming big day. You have worked hard and deserve an afternoon that will be enjoyable enough that you are surprised, delighted and want to do it again. So keep these things in mind – as they may help you to that end.

Do not try anything new on race day. That means no new thing. You will have tested your diet, your socks, your hydration plan, your sports wear etc. on runs prior to the race so that you can put your best effort forward with the confidence that “this works, I tried it last week”. Having your bag packed the night before and your breakfast laid out downstairs allows you to get to sleep naturally dreaming about the crowds screaming your name as you cross the finish line strong and in charge of your race. Not all of your big runs end like this one, so just like Christmas morning – you need a plan and you begin drawing it up right now.

The week of your race try to add one hour of sleep to each night’s schedule (so that if you normally sleep 7 hrs/night try to get 8hrs, every night) because while we will not taper for this event - your body needs to rejuvenate from all the training to run at your best. We improve while at rest - not while working out. So race week is a time when you cannot cram for the test, you need to bide your time and relax as best you can. While many American feel more is better; without adequate rest - fitness adaptations may occur short term but ultimately are not retained.

Carbohydrate loading for this length of race is risky. You will be able to eat your normal diet, a good breakfast 2 hours before your race and have enough glycogen in your muscles to run the entire race. More food may create issues with gastric emptying and lead to cramps. Eat light and right as you would before a morning run and you’ll be fine – avoid risky foods 2-3 days before your race. Not a good time to get food poisoning or an upset stomach. With an afternoon race you may need to adjust your breakfast time on race morning to eat later than you normally would eat breakfast – you will try this out the week before on your long turn to confirm that it works for you. Some runners give up dairy for 30 hours preceding a race so as to not feel bogged down in the GI system – I have tried this and have not seen a clear advantage to doing so.

Caffeine is a proven performance enhancer for runners and is a legal substance under USATF rules. One to three cups will have negligible effect on hydration and will boost energy level. If you currently use caffeine do not skip it on race day. That being said – you should read the post on our facebook site – which is a discussion of the abuse of caffeine and it’s hazards – along with a link that has the amount of caffeine in many consumer products. You should know what you are taking.

Begin planning now for your bathroom break and time it to be before your race time. You’ll feel better. Races nearly always have a bathroom (typically port-o-johns) but paper may be in short supply.

Physiology studies have shown that you can train your body to have a time of day where cardio-fitness and oxygen intake is optimized. Many folks begin a pattern or running at the time of their race start and this has been proven to be helpful in race performance.

Review your race goals the night before your event. Have a Plan A, and a Plan B so that you are prepared. Keep a positive dialogue about these goals and your race day performance. You trained, you put in the work, and you can do this.

Consider a “dress rehearsal” for your race. Do one of your long runs as you would run your race event.
Wear what you hope to wear on race day
Securely tie your shoes
Eat your race breakfast, two hours before your run and ensure you are hydrated
Drink your caffeine if you normally do
Use all the same techniques you hope to employ on race day
Run at the same time as your event
Be prepared for weather changes and have these items with you
Check and calculate your pace for a “three stage race”
Visualize a strong finish and success

Pack your race day bag the night before with everything you’ll need.
Water bottle, recovery food, safety pins for your race number, Running shoes, socks, shorts or tights, shirt, wind layer, hat, gloves, a dry change of clothes for post race, your watch, toilet paper (races with big crowds are notorious for running out), sunscreen, glasses, car keys, a few dollars, phone, camera, coffee/cup
Trim your toenails very carefully a week or more before your race, so that any mistakes can grow out a bit prior to the big day. If you do not trim you could get “black toe” or lose a nail from pounding in the shoe.

While racing you need to keep in mind some etiquette issues that are “rules of the road” when running in large groups that help everyone have a good race day.
· Line up according to how fast you run or walk – slower participant to the back for safety and courtesy. Do not go out faster than you intend to run.
· If you drop something at the race start do not stop to pick it up. You endanger yourself and those around you. If you need to tie a shoe, step to the side of the course.
· Strive to run or walk in a straight line and look before you veer, spit or blow your nose. If you are taking walk breaks step to the side of the course.
· Do not walk or run more than two abreast, doing so create congestion on the course and may lead to irrational behavior from runners who feel compelled to pass.
· If you stop at the aid station to eat or drink, consume these items past the aid station and on the side of the course. Always use trash receptacles and never litter on course.
· If you hear “excuse me” “passing” or “on your left” you need to be aware of your surroundings and yield to the faster traffic that is passing. Runners should always indicate verbally they are passing and “thank you” should be heard regularly also.
· Cheer and encourage other on the course – help everyone to have a good day
· Thank volunteers along the course - races cannot happen without these people
· Enjoy the race, look around and savor the moment. You worked hard for this and Tom Holland says “welcome to the party!”
· Cross the finish line and keep moving - stay in race order (finishing order) so that your standings can be documented then keep walking to clear the area for others.
· Most races offer refreshment at the finish and you should enjoy the refueling while being mindful that runners on course will need some of these supplies as well.
· If you have a complaint about the event - do not tell a volunteer who is busy making a great experience for runners. Tell the race director or write your comments on a comment card and submit them. Your race director is VERY interested in your feedback, and yet he/she will not have time for your comments on race day. Always be kind to volunteers.

Warm up by simply walking around, hop, very gently stretch just to move blood supply - not to stretch muscles. By getting the pulse up a bit we are better prepared without using too much energy.
We always start slow – go out too fast and you’ll have an empty tank and may not finish your event. Run the first leg of your race relaxed and smiling, keep your effort in the PE range of 3-4.
Start the second leg of your race with a PE range of 5-6 and you are ramping up now but trying not to blow up – pace yourself
Start the third leg of your race with a PE range of 7-8.5 and really give that last stretch your best effort, keeping your running form clean. If you are not running with good form - slow down. Breathe, relax, hold your form and hang on – you’re almost there and this will hurt a little bit. But its not childbirth…

Perceived effort works at the level of our autonomic nervous system. Your body will actually make you feel very poorly right before it thinks that you cannot do any more. Athletes can train this PE center in the brain to some degree and give it greater reference. We train to go the entire distance because you have then taught your brain that you can travel this distance without blowing up – so when you get that bad feeling simply slow down, let the body recover some – and then keep going for what you trained to do.

It is never over until it really is over. It is very Ok to walk, crawl or even rest and then crawl again to finish – there is no time limit and if you are up to it; give it your best effort to finish.

NO Pain reliever on race day. I see it all the time and even among folks who should know better but the more I read and listen on this subject the more I feel compelled to advise you to not use pain reliever on race day. Here is a short list of reasons.
You need to stay in tune with your body and prophylactic use of pain reliever, particularly NSAID’s, (non-steroidal anti-inflamatories) has been proven DANGEROUS to runners and their bodies. If you are sore the next day you may choose to take OTC pain reliever in standard dosage with water if you and your physician say it’s OK. Running with ibuprofen (Advil), or naproxen (Alleve) in your system may truly hurt you on race day.

By limiting prostaglandins that normalize blood flow you may tax your kidneys. Your basic over-the-counter drugs may seem benign to you, but they do block important biochemical’s called prostaglandins and these do a great number of things in the body – including dilate the blood vessels to your kidney. Remember that your kidneys are something that you need, and rely on, to maintain the electrolyte balance in the body, maintain fluid balances and eliminate wastes. These NSAID’s (by blocking prostaglandins) may increase your blood pressure at a dangerous time to do so – when running – and this could trigger a TIA or CVA (stroke). NSAID’s block the enzyme cyclooxygenase that protects the heart and thus may pose greater risk to the cardiovascular system as well.

Cyclooxygenase helps protect the stomach lining from digestive acids and so when NSAID’s block the enzyme you may experience nausea, cramping, diarrhea or bleeding. Studies indicate that NSAID’s may increase the risk of Hyponatremia or “water intoxication” a problem with electrolyte imbalance.

New research says that you might take one baby aspirin every day or every other day – see the link at our FB site for the literature on this preventative for everyone to learn more - then ask your DOCTOR.

Try to reduce stress in your schedule the week before your race, plan a massage 5 days out if you want to, look back at your training log to see how much running you have been doing and feel good about your accomplishments. Before the starting gun goes off you have already won by working so hard to get here – now if you have a fun race day it is the gravy and a just reward for all this “work”. You are a runner now.
More sage wisdom and some comedy here:

Mental Process part 1

An often used adage, sometimes attributed to Lance Armstrong,“pain is temporary, a sense of accomplishment lasts forever” this is a good place to start when we talk about a difficult physical activity.

What are you thinking about when you run? Understanding where you are at mentally when you are performing at your best is paramount to you having the best time out there – that often equates with better performance as well. Ask “How do I best experience this – what thoughts do I have when running is most enjoyable?”

One way to think about the mental process while going down to road is to break it into four “big net” categories – I’ll give you an example of each and what to look out for.
Organizing: You set up your day, plan your vacation or weekend. Just remember to check in once in awhile about the actual running – if you are stressing about the organizing you are doing set a time limit for how long you can do this as you need to relax during your run too – this is your time and you should enjoy it.

Problem solving: You may solve a number of issues on a given run and since running is considered by science to be a right brain activity you may come up with a solution you did not think of before. That said, do not let problem solving crash you running form and again check in once in awhile about how the body is doing before you go back “upstairs” to work it out.

Wandering: “I wonder who lives in that great house and if they have a horse in that pasture…” You get to slow down your thought process and many folks float through thoughts as they float down the road too. This mind-frame is often associated with relaxed running.

Pondering: working out emotions, sorting feelings and perceptions – sometimes folks can emotionally purge during a run. While this is a good thing, you will want to stay tuned into how stress or “running out anger” for example will affect your form or pace and you may need to compartmentalize some emotion or sorting during the run in order to stay in balance.

It would be normal to have several of these states in a given run – you do what works for you. Generally your thinking breaks more cleanly into two categories

Associate vs. disassociate: Elites are able to perform the way they do because they remain focused on the process of running the entire time or their running process is very close to the surface all the time – rarely in the background. We often need a mental break – especially when the going gets tough and we will automatically switch between the A and Da phases.

Example of associative processes: How is my breathing? Is my stride OK? Am I relaxed? Am I running a pace I can sustain? This feels good. My side cramp will go away if I keep breathing deeply…
Example of disassociative process: I wonder what I will eat after this run? That stream looks like it would be good for fishing. I wish I drove that Mustang he is driving. I think Walt Whitman is my favorite poet. I am leaving it all on the track today…

Mental games for performance. You have already come a long way in this program so many of you may very well use the power of positive association to talk your self up. By eliminating negative talk about yourself and your running performance during a run - you give yourself a tremendous advantage. While some will say that this kind of positive thinking is “hooey” the mental aspects of running and athletic performance really cannot be underestimated. You must develop and continue to foster a belief that you can do this and when negative dialogue comes up during a run you must find a way to “change the conversation” with yourself. Create and change your mood, control your effort, improve your form and focus your attention by using this internal dialogue.

Let me give you two quick examples regarding the power of positive thought and how your mental focus will impact your body.
Psychoneuroimmunology is a new field based on the science that the nervous system and the immune system are interconnected. This discipline has discovered a number of ways that the two systems actually have two way communications with each other and direct impacts. Closely controlled studies have also shown that “a person’s aggressive determination to conquer a disease can increase one’s lifespan” (p619 Alcamo’s Fundamentals of Microbiology, 2007) The same studies have shown that behavioral therapies can amplify the body’s response to disease and speed the immune systems response.

This field has also generated interesting research in 2003 that Tai Chi boosts shingles immunity in the elderly. In a 60 person study over 15 weeks the study group did have reduced levels of stress related to their Tai Chi program and were measured as having 50% higher immune memory functions against Shingles virus. The group did not see improvement in physical movement with this low impact form of exercise and the researchers concluded that the anti-stress elements of the activity gave seniors the significant boost in immunity.

The sciences are discovering mind can affect matter, so to speak, and performance athletes at the top levels use this type of knowledge to make the difference every day.

Running has been shown to be a right brain activity, which explains why so many good ideas come from a long run. This also means that your creative and visual brain power can be employed to boost your running performance. Positive thinking, pre-visualization, key words and imagery are all part of your metal process toolbox if you want to be your best on race day.
In May of 1954 a man (Roger Banister) broke the mile in under 4:00 minute mark – a world record that people had said for decades could not be done. Forty-six days later the record was broken again and a second man ran faster than 4 minutes/mile. Coincidence, or having the mental advantage of know knowing that it can be done?

When we talk about perceived efforts in pacing (as we did during last seminar) there is an acknowledgment to a “central governor” in the brain. This works a little bit like a governor in an engine but it is smarter. It is constantly calculating, automatically, how much you have left in the tank vs. how far you have to run along with other equations having to do with the burrito you had for lunch and how hot it is outside. These are important calculations because the central governor seeks to protect you and it will never let you run into the redline to the point that you “blow-up”. While that is a great protective feature, the central governor can go a bit overboard too and tell you that “it is just too hot today” or “you’re too tired” and hold you back from an otherwise great day. Here is an important secret from the physiologists who have closely inspected athletes over the years. In testing athletes at the finish line of a race, even the most demanding races, science has found that the runner is not an empty, burned out shell – unable to run another step. That is right, there is energy left, they are not completely depleted of oxygen or ATP or disabled by acidosis because the central governor has held something back to maintain homeostasis for the runner. Few of us are able to outwit or work around that central governor but it is possible with a few motivational tricks and you will still have that safety keeping you from blowing up – yet you may run better and further with practice.

Tom Holland utilizes a number of great mental tricks that work during a run:

This too shall pass – literally your experience as a runner slowly gives you a database of aches, cramps and complaints to reference and you can then learn which ones you can “ride out” and work with the understanding that everything can change just a few minutes or miles down the road. Many use “good pain” the type that passes, to indicate a strong perceived effort score and accept that feedback while then letting it fade in their attention.

I am feeling good – is a replacement for I am feeling _____________. (insert your own demoralizing term here)
Many runners come up with several “mantras” that motivate them and use these as stress reducing refrains during the toughest times in a run. One very important aspect of this technique is that your “mantra” has to be tested. You need to try it in training when the going gets rough and then seek to perform better when you hear this refrain. Repeating this process over and over establishes a pathway that will cause the nervous system to cue to body for a stronger effort – one that might overrule the desire of the “central governor” to hold you back.

Thinking about your training and your goals and ticking them off as you go – sometime these serve as mile posts to the self promise “I’ll take it one step at a time, I’ll get myself to that next mailbox”
Setting short term goals and focusing on the immediate targets for them is a high performance strategy used by elite athletes. The more difficult the effort - the smaller intervals you must subdivide it into.

It is about how you play the game… Your process is the most important and finishing, winning, your race time – will all take care of itself if processes hold up.

Smile – are you thankful to be upright, alive and given the gift to run? Then you’re still ahead, right?! Give yourself permission to run without a set time goal – improving your psychological endurance & boosting performance.

From Outside online – an article from Abe Streep
“Pain threshold—the point in the shower at which uncomfortably warm turns to painfully hot—is a finite physiological limit. But you can manipulate how much pain you can handle after that point.”

According to Stanford's Dr. Brooks Rohlen, pain tolerance is a
cognitive interpretation of discomfort. This means you can train yourself to tune pain out. The key to rewiring your tolerance? Think positive. Sports psychologists rely on cognitive behavioral therapy, which involves elaborate visualization techniques. But the philosophy is simple. "Think, 'How much can I do despite pain?' " says Rohlen. "I firmly believe you can be in pain and not suffer." Here's one trick to keep you moving: Tap your foot five times and say "Click" with each foot strike. "When you say 'Click,' you're blocking negative thoughts," says Dr. Aynsley Smith, sports psychologist with the Mayo Clinic. Repeat the exercise until the "Click" becomes second nature.”

Raymond Petras PHD is a sport psychologist in Arizona and explains that “when I tell an athlete that they can adjust their pain level by using mental techniques they’re amazed. They often find that their performance increases dramatically”

Long before any competition you need to begin visualizing your performance for that event. Try to create an image for each of the senses – recall that this includes sight, sounds, touch, taste and smell. Imagine the temperature, the lighting, the smells, the sounds etc. Include your process goals and preferred outcomes in that imagery. If you review this on your runs, and at times such as during stretching, and while you drift off to sleep you may find yourself referring to these items when race day comes and thus mentally ingrain the performance you wish to achieve.

Jeff Galloway uses several good tricks as well
Imagine that you lasso the runner who passes you - just slightly faster than your pace – with a rubber band and as the tension builds between you both the band stretches and then begins to pull you closer to the runner in front of you. The time distance continuum and spatial relationships you focus on can rally your pace and push you farther. If the band breaks lasso the next runner with a similar pace.

Imagine and visualize the fatigue escaping from your body through the soles of your feet. Your footprints are damp and glowing from the fatigue left behind when you dump that bad energy and thus with every stride you are gaining energy and feeling a floating sensation.

Feel the fluid you take on at the walk break to be super coolant. When you take a drink the liquid seeps into every inch of you and replaces or absorbs heat from your body. As the steam escapes you feel lighter and begin to lope along more easily.

These simple examples of visual imagery are easy to create for yourself and sometimes the goofier the better as the uplift, or distraction may empower you with positive imagery to go further.
Remember that you should also rehearse the “what if and worst case scenario” things that could happen during your race. By carefully planning for all the scary concerns you may have you can cope well if something should go wrong. Do this on paper one afternoon and then come up with an “antidote” for each concern, then take steps to prepare for each contingency. The best part is that things rarely ever go as poorly as you can imagine so it will all be better than your fears on race day – and you’ll feel very prepared.

Many of us enjoy running with music or conversation to keep us motivated and the MP3 player has possibly been responsible for keeping many folks at the gym altogether. Just like your thought process mid-run, you will still need to redirect you attention to the process of running once in awhile during your workout.
Please remember that you must always face traffic when running and that just as talking on your cell phone is a distraction to successful driving – running with headphones can be very dangerous. Please turn them down if you wear headphones and be careful out there (maybe save music for trails & treadmills) It is against USTF rules to compete while wearing headphones and so you will need to understand that you cannot wear them to run 95% of your races.

Most of you will not be surprised to learn that music is a proven performance enhancer. Studies have shown a 20% performance increase in speed and endurance due to music in the appropriate pace range.

Cadence is a term that applies to the rate of breaths per minute, footfalls per minute and beats of music per minute.

For MUSIC Not too fast (above 165) and not too slow (below 110) for MUSIC. Studies have shown that song tempos of 120 beats per minute are ideal for a 75% (7.5) effort in running.

Here is some coaching, training, general running and music related to running podcast sites on the web to keep your ears busy while you train. Just remember to listen to your body too.

Robert Ullrey Podcasts for running, couch to 5k plan

DJ Steve Boyett Podrunner exercise music for running

Nike Running The Loop, interviews with running elites & tips

Running Times Radio, popular publications digest of interviews and tips

Endurance Planet Podcast, tips, experts interviewed, short story’s on Fridays

Phedippidations Steve Runner’s ramblings, much running related/much not

Adam20 Zen runner, some comedy

Runner round table Q&A for running topics – big conference call

The Onion Radio News – comedy and parody equal to Saturday Night Live

NPR – almost anything you already listen to is being podcast now for free