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Mental toughness...is it what you think?

8/11/2014

Mental toughness is mostly continuing to act despite difficult circumstances. It's the ability to persist even when the end is not in sight. It's not letting your mind beat you.

For some reason...talk of mental toughness is usually a bit dramatic...like it's a quality reserved for those who gain great recognition like Olympic champions, Navy Seals or winning Super Bowl quarterbacks. I feel there's a tendency to believe that mental toughness is a quality reserved for special people. The truth is...mental toughness can be cultivated by anyone.

Having the mental toughness comes down to three things:

No thought.
Action.
Practice.

Yes...easier said than done. But this is really all there is.

No thought
Our thoughts can weigh us down. They are like baggage. If you want to be mentally tough...or have a good "head" for challenges...it only makes sense that you need to give yourself less to mental stuff to deal with. It helps to lighten your load.

Firstly...avoid thinking...or saying...something is difficult or far or tough or doable or not doable. You can't stop these thoughts. They'll keep coming. But you can avoid latching onto them. A friend of mind had a mantra regarding Crossfit. It went like this: "It's just so hard." He repeated it over and over. It wasn't long before he was mentally fried and quit the sport. Even though he had an exceptionally strong will, he was adding so much to his mental load that he simply could not continue.

Positive thoughts or visualizations can he helpful...and they are great when they work. But you don't want to dwell on them too much. If things don't go as you visualized them, the contradiction can come as quite a mental blow.

Mental toughness is very much about getting the mind to let go. It's about bending...softening...the way a tree endures heavy winds.

Action
Since mental toughness is really about Persisting...or acting...in the face of great odds...it only makes sense the best place to focus is on action...doing the next step. Rather than letting your mind tell you how hard everything is...give your mind the job of concentrating completely on the next doable action.

If you are at the 27th mile of a 100 race...for example...it might not be such a good tactic to focus on the 73 miles you have to go. It might be better to concentrate on getting to mile 28. Tell yourself...you'll see how things are when you get there. You might want to make your mantra... "I'll see when I get there."

Whatever the challenge, break the task into pieces. Use "micro-goals." If the next step seems too daunting, break it down even further. Concentrate on action. Keep doing what you can. Don't worry about things until it's time to worry. Keep going until you decide not to keep going. But don't let the mental weight of the task beat you. Don't let your mind beat you. Let your body tell you when it's enough.

This is mental toughness. Mental toughness is not big talk or bravado or making a show. It's continuing to act because your mind is not stopping you.

Practice
If you practice this...you will get better at it.

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Observations about volume vs intensity

7/14/2014

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Endurance athletes are often plagued with the question of whether or not they should add more volume...or whether they should add more intensity...in order to improve. It's tough to generalize, but here are my feelings.

Increasing the volume of training...adding more total time training...is often the simplest and most effective road to improvement. Trainer Andrew Read talks it about it here. Andrew points out...and I wholeheartedly agree...that adding easy aerobic work is the first place to go to when you want to reach new levels of fitness.

If you are a 4-hour marathoner already doing 40-50 miles of running per week, this may mean adding walking to your program...or some less taxing aerobic alternative. It's important to be aware if running can actually be "easy" for you. If you race 5K at 8:00 per mile...running only gets truly easy when it's 10:30-11:00 per mile...and it may be difficult to actually run at that pace. So walking...or a combination of running and walking might be better a choice when you are adding easy aerobic work.

At some point, intensity is required in order to improve. I can't tell you exactly when that is...but it's usually after you've built up a steady "base" of aerobic work over several years. If you've been running/walking at a comfortable pace for an average of 7 hours per week for several years...and your improvement seems to have stalled...and you are not training too fast during those 7 hours...which is always a distinct possibility...you might benefit by ratcheting up the effort level once or twice a week. This is where a good coach can help.

I recently read an article by Steve Magness about world class marathoner Moses Mosop's training. You can read it here. In the article, Steve breaks down Moses' training into percentage of miles done at certain effort levels. The first thing I noticed was that over 52% of his 116 miles for the week were at what was termed "Regeneration" pace...very easy...at least 25% SLOWER than his MARATHON pace. Another 28% of his miles were at what was termed "base aerobic mileage"...12-25% SLOWER than MARATHON pace. Another 10% was at marathon pace to ~12% slower than marathon pace. That's 90% of the miles slower than his marathon pace....or to put it more accurately...90% of his training miles were at a pace he could hold for a little over 2 hours.

Even though you are probably not a world class marathoner...I feel like you can apply similar ratios in your own training...once you have built up several years of a strong aerobic basis. Just ask yourself what pace you can hold for a little over 2 hours and go from there. For many...2 hour pace is close to half marathon pace.

Here are some additional points:

If you are improving just running easy, keep doing it until the improvement stops.
A little speed work goes a long way. Even when you add high intensity training, it should only constitute a small percentage of your training.
If you do more truly easy miles, you'll be able to handle more hard running. Keep things in proportion.

Finally...it's my observation that increasing intensity often leads to breakthroughs...short-term breakthroughs. Increased volume has more long-term results...but they are far more transformational...if that makes sense.

Please let me know if you have questions.

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Chi Running, Pose Running, and New Things in General

6/25/2014

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I find skepticism annoying. I'd much prefer to believe everything until proven otherwise. It's just so tedious....always needing proof before you try anything. Yawn...yawn. Things don't become any truer the day they are proven. It's fun to be open and try things and look for the value in unconventional ideas and theories and new ways of doing things...and not be eternally poo pooing everything new that comes along.

That said....this article about Chi Running was written by a true skeptic...Craig Payne. He calls his web site The Running Research Junkie. As it turns out...he's a skeptic...but a really, fair and helpful skeptic. It's an excellent web site.

Craig took a Chi Running course and describes his experience here. Like the Pose Method, Chi Running is a technique used to improve running form. It's a very good article. He explains that the Chi Running course was actually quite helpful. However, the claims that were made along with the overall "selling" of the Chi Running technique were ridiculous...loads of BS.

As it turned out, he went to a course that was run by non-credential Chi Running coach. Nevertheless, his article highlights the problem with so many of today's running fads. They hold value but they make absurd declarations in order to be more...more important...more revered and respected...more than all the other fads. In doing so, they hurt their credibility and obscure the value that they do bring.

If you want to look at some of the research on things such as Chi Running or Pose Running or topics like minimalism, barefoot running, etc., check out the The Running Research Junkie web site and you'll get a very fair...albeit skeptical...evaluation.

In the meantime...when it comes to new stuff...stay open...but be wary of unfounded claims. Don't get swept away by all the hype.

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Little extra on creative use of walk breaks

6/11/2014

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A little while back, I wrote a bit about implementing walk breaks into your training runs. It occurred to me I forgot to mention one of the nice side benefits of taking walk breaks while in a group setting.

When you run in a group...especially a larger group...the energy of the group is usually dissipated because some people run faster than others. Consequently, the group fractures into little sub-groups. A big group run turns into a lot of little group runs. It's my feeling that it loses a little something.

If you use walk breaks...you can make it so everyone uses the walk break to return to each other...rather than forge ahead. In other words...during the walk break...the people out ahead turn around and walk back to the folks running slower. You can look at the person in the back as home base. They are, in a sense, leading the workout. It's nice.

As long as the faster folks don't feel the need to put great amount of distance on the slower folks...and the slower folks don't have an ego problem...it works great. Everybody ends up running the pace that suits them and yet you still stick together.

I've done it many times...sometimes when I'm the fast guy and sometimes when I'm the slow guy...and I feel it keeps everything much more cohesive and you derive the intangible benefits of working as a group.

Remember to walk with fast cadence...and carry your arms in the running position. It's not a rest...just a temporary switch to fast walking.

Imagine approaching the last 10 minutes of a 2 1/2 hour marathon-prep effort on the hilly Service Rd with 20 other people right alongside...as opposed to being by yourself or maybe with one other person who happens to be at your level. Maybe give it a try.

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Keeping things fresh & fun

5/22/2014

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Sorry I've been very bad about adding new content. Tax season and some difficult personal responsibilities have left me with a bit of battle fatigue. Batteries are just starting to recharge.

Anyhow...I'd like to encourage all of you that read this to work at keeping your training fresh. Try new things. Avoid getting stuck in a rut. It will keep you young.

In training...it's fine to have a routine...and have your favorite activities and methods. But it's vital to add a little something new...here and there. It will invigorate your body, mind and soul. I'm convinced that our bodies can become bored by doing the same thing every day.

Training...staying fit...and all that...doesn't have to be drudgery. It's OK to add a have fun. Here's a workout Bill Lord and I did about 10 years ago:

After a short jog to warm-up...we did 3 rounds of the following...starting outside:

1 minute jump rope on deck
Push-ups
Sit-ups
1 minute bounce on mini-trampoline
Obstacle run around the house...crawling under things...jumping over things, zigging and zagging.
Run down to cellar
Pull-ups
Shuttle run
Run back outside
Play hole of wiffle golf

We didn't make it overly grueling...just mildly challenging and fun. It was so much fun it never really felt like a workout.

Maybe you can come up a similar workout? Find an open-minded friend. Then...just take a normal workout and add something silly...something that involves movement...that won't hurt anyone...and appeals to the kid in you. Jump in the water...swing on swings...ride a bicycle around the block...crawl...dance...jump...climb...

I dare you. What have you got to lose...eh?

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Easy running

3/5/2014

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I'd bet that 99 times out of 100 my advice to runners trying to improve is to slow down (slight exaggeration for effect). I'm like a broken record...."you're training too fast"..."you've got too much hard running in your schedule"..."slow down your easy days." I cannot tell you how many runners have improved simply by backing off on their recovery days.

It's not that you don't ever run hard...because their is definitely a time and place for that. It's just that slowing down often allows for aerobic development that harder running can actually hinder. Often...slowing down...relative to a habitual training pace...is temporary as your aerobic system "reboots" and comes back into balance. Once balanced you come back to your previous training paces...but with much less effort.

Paradoxically...the only runners not training too fast are very often those that are actually running the fastest...relative to others. Yes...you read that right. The best runners are usually very much within themselves. Even though they are moving "fast" in comparison to others...their effort is easy relative to their capacity. But all the people chasing tend to overreach.

Very often the person working the hardest...is the one who is the "slower" relative to others. I observed a group run a few weekends ago. At the front of the group...the runners looked strong and fresh and well within themselves. At the back...after having fallen behind the group...were a few runners who were killing themselves trying to keep up. They were virtually racing.

This article does a great job of explaining why running easy makes you faster...and what your easy pace should be.

So if you find yourself stuck..or just not running well in general...the first thing to try is to slow down your easy days. See what happens. And if slowing down your easy days means that you are walking...do just that...add walk breaks. Experiment.

In "Way of the Peaceful Warrior," by Dan Millman...the character Socrates taught Dan that the three constants in life are Paradox, Humor and Change. I guess slowing down to go faster falls under the category of paradox

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Health First

2/1/2014

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You cannot train an unhealthy body. Let's remember that.

If you are not responding to training as you should...working hard and getting nowhere...always look at your overall health first. Lack of sleep...poor diet...not enough pure water...too much stress...too much worry...too much thinking...can all impede an otherwise perfect training plan. Your body needs all of its resources to adapt to the stress of training. If you are in a compromised state, the training just makes you tired...not stronger.

If you know Ed Whitlock...probably the greatest age group runner of all time...the first man 70 years old or over to break three hours in the marathon (2:54 at age 73)...then you know how relaxed he is. When you hear him interviewed, he practically puts you to sleep. It's not that he's boring...he's just really relaxed. I believe this is one of his great secrets. He goes with the flow. He hasn't got his foot on the gas pedal all the time like so many of us do.

So this is just a reminder...to myself included...to look after ourselves. No need to push all the time. See to your basic needs. Then you will feel more like training and the training you do will have benefit.

Look upon yourself with a soft eye....easy...

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Week #7- Half marathon preparation

1/26/2014

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Mary encountered weather and scheduling obstacles this week but still did a good job making the most of it. Here's what she did:

Monday - 60mins run, HR was really difficult to keep under 150. Freezing out.
Tuesday - 30mins easy jog in AM
Wednesday - Snow storm. No roads. Gym closed.
Thursday - 30mins easy jog in AM
Friday - nothing...work, obligations etc
Saturday - 75mins as follows: 5 x 12mins run/3mins brisk walk
Sunday - CCAC Grand Prix, 4.7mi - overall pace- 7:23

A couple of notes:
1) Pace at 150bpm is improving.
2) Weekly race performance holding steady.

This week...Wednesday and Saturday are the key days. The CCAC Grand Prix is over but Mary has an obligation on Sunday and will only have time for a quick run.

Here's what we have planned:

Mon - Active recovery, do something, just move a bit, if you can

Tue - 30mins easy jog - sub 150bpm

Wed - 60mins on treadmill as follows: 20mins easy, then 6 x 2mins at 5% grade at challenging (not brutal, ~8:45?) pace with 3mins recovery jog, cool-down until 60mins is done
- SPIN? - if yes, go easy - hydrate - heart rate under 145bpm

Thu - 30mins easy jog - sub 150bpm
- Swim? - if yes, make it moderate effort

Fri - 30mins easy jog - sub 150bpm

Sat - 90mins as follows: 5x15mins at 150bpm or below with 3mins brisk walk after each 15mins run EXCEPT run last 15mins segment at half marathon to marathon effort - if it feels right - don't force it.

Sun - 30mins easy jog - sub 150bpm

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Week 3 - Hyannis half marathon preparation

12/30/2013

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Our friend Mary had some significant health issues this past week. Accordingly, we've made this week's schedule very gentle so that she can recover and also make sure that everything is working OK so that she can resume normal training. Everything on this schedule is meant to be restorative.

Here's what I suggested:

Mon - Yoga

Tue - Walk 5mins, jog 5mins, walk 5mins

Wed - Treadmill run, 30-45mins, 1% incline, keep heart rate between 130-150bpm. Take walking breaks if heart rate goes over 150bpm.

- Spin class - wear heart monitor, anything below 145bpm is fine, but nothing over 145bpm!

Thu - Same as Tue

- Swim workout - try your best to go easy - avoid breathlessness

Fri - Active recovery…walk…light exercises if you feel like it.

Sat - 45-60mins very easy…take little walk breaks here and there so that you never get overly fatigued. Wear monitor and don't go over 140bpm, if you can hack wearing the monitor again. Otherwise, go by feel.

Sun - My first recommendation is that you do not race and instead run for an hour. However, if you are dead set on racing, go with the usual plan of a long warm-up and a slow start. Maybe see how you are feeling before deciding whether to do the race or not.

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Case study - Preparation for Hyannis half marathon

12/17/2013

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I'm coaching a young lady who would like to run the Hyannis half marathon in late February/early March this year. I'm going to post her training schedule here. Thought you might find it interesting to follow along.

The woman I am coaching...let's call her Mary Half...or Mary for short...is 32 years old. She has a fairly extensive background in swimming, triathlons and running. Her job is physically active and she does very little sitting. She's also a personal trainer so she knows how to exercise with correct form. She is naturally gifted with endurance but lacking in explosive speed. She is well suited to long duration events.

Her schedule is very restricted. She's at work by 6:30AM and out after 4:00PM...when it's dark. She prefers not to run in the dark and she has a fairly lengthy commute to work. She teaches spin class on Wednesday evenings and does a swim workout on Thursday night that she loves and wants to keep. She also has access to treadmills and gym equipment.

Mary is currently running a little over 10 miles a week...a couple of 2mi runs during the week and a couple of 3.5mi runs on the weekends. Most of her free time is on the weekends. She would like to participate in...but not necessarily race...the CCAC Grand Prix racing series that goes for another 5-6 weeks.

Mary suffered a serious stress fracture while training for an Ironman. She finished the Ironman on the stress fracture but it took its toll. Mary seems to be healthy now and is enthusiastic about beginning to train with more focus.

Even though we are severely limited by time constraints and commitments, we feel we can still make progress and that Mary can run the half marathon safely and with a satisfactory performance. As an aside, Mary expressed interest in running an ultramarathon in the not-to-distant future.

Our goal at this point is simply to increase her aerobic volume and improve her fat burning system....in a deliberate and step-by-step fashion.

Her training schedule for week 1 is shown below:

Mon - AM or PM - Circuit - 3 rounds of the following:

5min jog
5 (each side) SL deadlift w/dumbbells
5 burpees
10 walking lunges
30secs jump rope (quick, like on hot coals).

Keep moving but don't kill yourself - think 80% effort

Tues - AM (PM if necessary)- 20mins easy jog

Wed - PM - 45mins treadmill run as follows (wear heart monitor): 15mins with max pulse of 140bpm and incline at 1%, then 1min break, then 25mins with max pulse of 150bpm and incline of 1-2%, then 5min cool-down.
- PM - after run - Teach spin class (remember to hydrate)

Thurs - AM - 10-20mins easy jog
- PM - Swim workout ~1hr

Fri - Repeat Monday or Tuesday or rest

Sat - 45mins moderate run - let pulse gently climb to 140-150bpm and then keep it there, after run do 4x20sec strides at 3K -5K race pace w/40-60secs walk/jog recovery

Sun - CCAC Grand Prix - 30mins easy before race, then…hopefully without too long a break…run race with very conservative start…a little faster than training pace…let pace build as run goes on…run last mile or two approaching race effort. Do 10min easy jog shortly after finishing.

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Mental toughness...is it what you think?

Observations about volume vs intensity

Chi Running, Pose Running, and New Things in General

Little extra on creative use of walk breaks

Keeping things fresh & fun

Easy running

Health First

Week #7- Half marathon preparation

Week 3 - Hyannis half marathon preparation

Case study - Preparation for Hyannis half marathon

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