You know.. running is not just about feeding you body nutritious food, its also about feeding your mind with positive nurturing thoughts, and talking to yourself in an affirmative way that focuses you on succeeding in the next mile. You run any distance one mile at a time, whether it's 3 miles 6,13,26 or 50 and some of them are long miles!!!!
I get asked a lot what I think about when running ultra marathons, and how I cope with the pain, the distances and difficulty of the events that can last from 6 to 14 hours.
So I thought I'd explore that and share some thoughts and best of "life philosophies" that I have gathered from motivated people pushing their limits in all walks of life, in business and in running longer extreme distances as I do.
Hopefully sharing these nuggets of wisdom, or inspirational quotes will help you to push through the pain barrier when the going gets tough!
So here are some of my favourite "simple, easy to remember" nuggets of wisdom that I use to help me focus, and maintain a maximum sustained effort.
"Whether you think you can do a thing... or you think you cannot... you are probably right!"
When you cross the start line, you never know what the race has in store for you, mother nature can be cruel and kind and you could find energizing sunshine or as in the Round Rotherham 50 miler, 30 miles of horizontal driven rain and sleet... so
"Control what you can Control... Accept what you cannot Control... and learn the difference between the two, and get on with it"
"Pain is just a case of Mind over Matter if you don't mind ...it doesn't matter!"
"You are never defeated by a task, as long as you don't think the task is impossible"
"People often over estimate someone Else's ability and underestimate their own abilities"
"Dream....struggle....VICTORY" it can happen for you, just dig deep and stay strong"
Sometimes however, when I just don't feel good, or I am struggling to maintain a sustained effort during a run, and feel like giving in...I will bait myself with the choice of just quitting, and enjoy the feeling of having that power of choice... then just before giving into it, I repeat the phrase that challenges me to my core;
"You have the choice now... to push on and go the distance... or, you can just quit, and remember for the rest of your life that you were mentally weak and failed to complete the distance"
And finally,(as they say on the News, before the positive bit at the end) my friend and fellow MdeS competitor Lou Powell reminded me recently that; "Pain is always temporary... but Victory lasts forever" I'll remind him of that when we compete in the famous "Jungle Marathon"... more on that later.
In the meantime I have the "MdeS 26.2 x 2" weekend to complete with my friend Rory Coleman,(and 30 of the competitors that are hoping to compelete this years Marathon des Sables) I get to spend 4 hours running an off road Marathon on Saturday, followed by the same route again on the Sunday, with Rory who has 9 world records to his name... this is where I recharge my "battery of inspiration" I just run, chat, ask questions and listen... and soak it all up!
But, you know... most importantly for me, I also get the chance to give something back... to share my experience of what worked and didn't work for me, with those who are going to challenge their limits, and to dispell some of the miths about what it takes to push yourself to your limits in these extreme ultra marathon runs.
If I can help to inspire just one person onward towards success as the 52 miles slip by over the course of the weekend...I'll be happy!
more later...see you all soon
Thursday 28 February 2008
Monday 18 February 2008
"Set your Goals in Concrete" but lay your "Plans in Sand"
What can I say about last week's training progress... it turned out to be a low mileage precautionary week... with an important lesson!
You know... sometimes you need to have a training plan that is flexible enough to enable you to adapt it to suit your needs... and not one that is so rigid that means if you pick up an injury, you are always falling behind.
My visit last Monday to Juliana (My Antipodean Physio-Terrorist) highlighted exactly that... I needed to build in some more recovery following my recent 80 miler, as after 40 minutes of expert thumb and elbow pressure applied through skin and muscle to my "deviant sciatic nerve", hamstring and piriformis muscle, I just knew I wouldn't be putting in any mileage til Wednesday.
I left Castle Clinic feeling, just on the tender side of sore, but with a smile on my face, because I knew from the work intensity, that Juliana had worked her magic on what otherwise would have manifested itself as a run halting injury and all I had to do was take it steady and let it recover.
I learned to respect her advice after pushing my luck too soon after treatment last year and undoing her hard work, and compounding the injury.
So I ran on Wednesday with Wetherby Runners, on a gentle five mile run wearing my backpack weighted to about 8lbs. Every run will now by with pack and full race kit, before I begin to taper down in the last week of March.
Thursday was ofcourse Valentines day so a meal out and a bottle of wine with my lovely wife Caz was also built into recovery.
Friday was also invested in recovery, and on Saturday we drove to Scotland to collect Lauren who had spent the half term week with her "bestest friend", her Granny.
Sunday saw a 4 hour return drive home, and I managed to get home with enough daylight left to fit in 14 miles at a steady pace as the sun dropped low in the sky followed by the temperature to about -2c in the last few miles to home.
I'm glad to report that the return visit to Juliana tonight has picked up only a slight bit of residual strain in my left hip flexor and apart from that my week is off to a good start.
You know... all joking aside I cannot reccommend too strongly that if you are enjoying your training and building mileage to Marathon distance and above that you have a check over with a physio early on, and then regularily during your training plan, so you get a chance to build trust and rapport. Your physio will also help you understand how to read the signs your body gives you, and you will learn to back off the pace in time to prevent a late injury ruining your chances of achieving your goal... remember, the purpose of your training is to get you to the start line fit to compete and prepared and ready to go the distance!
I just know it's going to be a good week... see you all soon, more later.
P.S Thanks Juliana, "a Bonza Job"
You know... sometimes you need to have a training plan that is flexible enough to enable you to adapt it to suit your needs... and not one that is so rigid that means if you pick up an injury, you are always falling behind.
My visit last Monday to Juliana (My Antipodean Physio-Terrorist) highlighted exactly that... I needed to build in some more recovery following my recent 80 miler, as after 40 minutes of expert thumb and elbow pressure applied through skin and muscle to my "deviant sciatic nerve", hamstring and piriformis muscle, I just knew I wouldn't be putting in any mileage til Wednesday.
I left Castle Clinic feeling, just on the tender side of sore, but with a smile on my face, because I knew from the work intensity, that Juliana had worked her magic on what otherwise would have manifested itself as a run halting injury and all I had to do was take it steady and let it recover.
I learned to respect her advice after pushing my luck too soon after treatment last year and undoing her hard work, and compounding the injury.
So I ran on Wednesday with Wetherby Runners, on a gentle five mile run wearing my backpack weighted to about 8lbs. Every run will now by with pack and full race kit, before I begin to taper down in the last week of March.
Thursday was ofcourse Valentines day so a meal out and a bottle of wine with my lovely wife Caz was also built into recovery.
Friday was also invested in recovery, and on Saturday we drove to Scotland to collect Lauren who had spent the half term week with her "bestest friend", her Granny.
Sunday saw a 4 hour return drive home, and I managed to get home with enough daylight left to fit in 14 miles at a steady pace as the sun dropped low in the sky followed by the temperature to about -2c in the last few miles to home.
I'm glad to report that the return visit to Juliana tonight has picked up only a slight bit of residual strain in my left hip flexor and apart from that my week is off to a good start.
You know... all joking aside I cannot reccommend too strongly that if you are enjoying your training and building mileage to Marathon distance and above that you have a check over with a physio early on, and then regularily during your training plan, so you get a chance to build trust and rapport. Your physio will also help you understand how to read the signs your body gives you, and you will learn to back off the pace in time to prevent a late injury ruining your chances of achieving your goal... remember, the purpose of your training is to get you to the start line fit to compete and prepared and ready to go the distance!
I just know it's going to be a good week... see you all soon, more later.
P.S Thanks Juliana, "a Bonza Job"
Sunday 10 February 2008
Life's delicate Balance
What a fantastic weekend, great sunny weather, still and calm, and crisp frosty mornings, just right for putting some mileage into the bank. You know... I was reminded of one of life's fundamental rules this weekend.
"You cannot take out of life more than you put into life"
For life you can substitute, relationships both work and personal, your bank account, your health both physical, mental, spiritual or psychological, and in my particular case my family life and endurance training.
The fact remains, that this rule is a fundamental, and therefore applies to every aspect of life. I'm sure we all have experienced the penalties for non-compliance in the past, if you breach your overdraft, or try to take out more than you have invested in any of these areas, the penalties come into play. Seen in context the penalties can also be viewed as a "gentle reminder" that we are neglecting important aspects of our lifes.
I do tend to become a bit blinkered as events appear on the training horizon, and in the run upto last weekends event, I must admit I had been less than considerate with the Work/Family/Training life balance. Everything was weighted towards work and training, and not enough invested in the Family part of the equation. Subsequently I found myself pushing my luck just a little too far by accepting a last minute invite on Friday for a 10 mile training run with Tom & Phil on Saturday (which would eat into time that I had already committed to my wife!). To cut a long story short, I was already well into overdraft on the "Brownie Points account" and this further withdrawal attempt received a "not so gentle reminder" so I chose to redress the balance of harmony, by doing what I had said I would do in the first place, and I'm glad I did.
Saturday then, saw me close off my low mileage recovery training week with a 13mile walk along the Bingley to Skipton stretch of Leeds-Liverpool canal. Time well invested to help Caz build up her training to speed for her Moonwalk Marathon in may. We chatted as we walked the 13 miles at a brisk 15min/mile pace, and took in the scenery as we caught up on, and put into perspective all that is going on in our family. The cold beer at the end was a great finishing medal.
Sunday, saw another crisp clear morning, and we set off again with the balance restored from yesterday, on a half marathon run round Harrogate to get my training week off to a good start. Caz joined me on the the bike, and we finished in 1:57:15 which is not bad condsidering the first 5 miles are all up hill, and my backpack was weighted to 10lbs as every run I do will now be with pack as I build to the weight I will carry in Namibia.
A great pub lunch followed, and I resolve to keep the balance in check, and not neglect the most important aspect of life, peace and harmony at home.
Off to see my Aussie Physio Terrorist tomorrow night at Castle Clinic in Knaresborogh, as today my hamstrings were still too tight after last weekend, (probably caused by neglecting to stretch proprely) so Juliana, will no doubt also be giving me a "gentle reminder" as she puts her thumbs deep into my pain threshold to work her magic.
She is bloody good though, and I wouldn't have been able to compete in the Marathon des Sables last year if it wasn't for her skill and persistance. "Go easy please Juliana" will only bring a typically Aussie "Yeah Right, you know what they say mate... no pain no gain" response.
It's apparent "you can't take more out of you're hamstrings than you put in", now where have I heard that before..... more later, see you all soon.
"You cannot take out of life more than you put into life"
For life you can substitute, relationships both work and personal, your bank account, your health both physical, mental, spiritual or psychological, and in my particular case my family life and endurance training.
The fact remains, that this rule is a fundamental, and therefore applies to every aspect of life. I'm sure we all have experienced the penalties for non-compliance in the past, if you breach your overdraft, or try to take out more than you have invested in any of these areas, the penalties come into play. Seen in context the penalties can also be viewed as a "gentle reminder" that we are neglecting important aspects of our lifes.
I do tend to become a bit blinkered as events appear on the training horizon, and in the run upto last weekends event, I must admit I had been less than considerate with the Work/Family/Training life balance. Everything was weighted towards work and training, and not enough invested in the Family part of the equation. Subsequently I found myself pushing my luck just a little too far by accepting a last minute invite on Friday for a 10 mile training run with Tom & Phil on Saturday (which would eat into time that I had already committed to my wife!). To cut a long story short, I was already well into overdraft on the "Brownie Points account" and this further withdrawal attempt received a "not so gentle reminder" so I chose to redress the balance of harmony, by doing what I had said I would do in the first place, and I'm glad I did.
Saturday then, saw me close off my low mileage recovery training week with a 13mile walk along the Bingley to Skipton stretch of Leeds-Liverpool canal. Time well invested to help Caz build up her training to speed for her Moonwalk Marathon in may. We chatted as we walked the 13 miles at a brisk 15min/mile pace, and took in the scenery as we caught up on, and put into perspective all that is going on in our family. The cold beer at the end was a great finishing medal.
Sunday, saw another crisp clear morning, and we set off again with the balance restored from yesterday, on a half marathon run round Harrogate to get my training week off to a good start. Caz joined me on the the bike, and we finished in 1:57:15 which is not bad condsidering the first 5 miles are all up hill, and my backpack was weighted to 10lbs as every run I do will now be with pack as I build to the weight I will carry in Namibia.
A great pub lunch followed, and I resolve to keep the balance in check, and not neglect the most important aspect of life, peace and harmony at home.
Off to see my Aussie Physio Terrorist tomorrow night at Castle Clinic in Knaresborogh, as today my hamstrings were still too tight after last weekend, (probably caused by neglecting to stretch proprely) so Juliana, will no doubt also be giving me a "gentle reminder" as she puts her thumbs deep into my pain threshold to work her magic.
She is bloody good though, and I wouldn't have been able to compete in the Marathon des Sables last year if it wasn't for her skill and persistance. "Go easy please Juliana" will only bring a typically Aussie "Yeah Right, you know what they say mate... no pain no gain" response.
It's apparent "you can't take more out of you're hamstrings than you put in", now where have I heard that before..... more later, see you all soon.
Monday 4 February 2008
80 Mile Weekend
Henry Ford once said,"Whether you think you can do a thing, or you think you cannot... you are probably right"
I was tormented by those words during the hour of pain it took to get myself from mile 22 to mile 28 on Saturday.
I don't know if it was the fact that I was in pain, (much earlier than I thought I would be) only half way through the first 40 mile stage of the race, or if I was paying the price for getting caught up in the adrenaline fuelled start and doing the first 10 miles at 9min/mile pace (too fast for me to sustain over the total 80 mile distance of both stages) all I Know is that by mile 28 I had been mentally struggling for almost an hour and this was now slowly spiraling my thoughts and my pace downwards. I was in a dark place psychologically, and the only one who could get me out of it was me and I wasn't doing a good job.
My Garmin GPS flashed the facts... Mile-28, Pace-12:55, Ascent Height-583ft, Heart Rate-130bpm, I was well off the pace.
I should have been tracking at 10min/mile pace and my heart rate should be at least 145bpm, "c'mon andy get yourself sorted man" I pleaded with myself!
Then from the back of my mind like a mental slap, a statement cut across my downward spiralling thought process.
"Decide how much negative mental energy you will give to any one situation, then, close it off and move on"
Rob Northfield, a friend and Inspirational Business Mentor, who also runs at Wetherby Runners, had shared this technique during a seminar, for handling some of lifes challenges.
I chuckled to myself, infact I think I even said out aloud, "Yeah right... that's easier said than done right now!" but he was right, and the facts couldn't be ignored I had allowed my mind to run riot and focus on the negative, dwelling on the pain and the distance still to do, and I had to get it engaged back into the task at hand, to just focus on the next mile and make up the pace.
My Garmin GPS recorded the next mile at 8:56min/mile, Heart Rate-153bpm and that put a smile on my face, I was mentally back in the race.
The return leg on Sunday as I expected, was much harder, but the whole challenge of the weekend was not to complete half the distance but to complete the whole distance!
I am happy to say that my strategy paid off. I learned my lesson, and I still struggled with my thought process when the pain bit again on Sunday, but that is what training for Ultra Marathons is about, It's physically, but most importantly Mentally, overcomming the challenge. I achieved my personal goal for the race, to complete each 40 mile stage in under 7 hrs.
The Stats for Saturday read;
Distance-40 miles, Time-06hrs 51mins, Calories Burned- 4558 cals, Ave Heart Rate- 141bpm, Average Pace 10:27 mins/mile.
The Stats for Sunday read;
Distance-40 miles, Time-06hrs 54mins, Calories Burned- 4369 cals, Ave Heart Rate- 138bpm, Average Pace 10:35 mins/mile.
If I can sustain that in Namibia I'll be a happy teddy... see you all again soon.
PS. I owe you one Rob, Thanks.
I was tormented by those words during the hour of pain it took to get myself from mile 22 to mile 28 on Saturday.
I don't know if it was the fact that I was in pain, (much earlier than I thought I would be) only half way through the first 40 mile stage of the race, or if I was paying the price for getting caught up in the adrenaline fuelled start and doing the first 10 miles at 9min/mile pace (too fast for me to sustain over the total 80 mile distance of both stages) all I Know is that by mile 28 I had been mentally struggling for almost an hour and this was now slowly spiraling my thoughts and my pace downwards. I was in a dark place psychologically, and the only one who could get me out of it was me and I wasn't doing a good job.
My Garmin GPS flashed the facts... Mile-28, Pace-12:55, Ascent Height-583ft, Heart Rate-130bpm, I was well off the pace.
I should have been tracking at 10min/mile pace and my heart rate should be at least 145bpm, "c'mon andy get yourself sorted man" I pleaded with myself!
Then from the back of my mind like a mental slap, a statement cut across my downward spiralling thought process.
"Decide how much negative mental energy you will give to any one situation, then, close it off and move on"
Rob Northfield, a friend and Inspirational Business Mentor, who also runs at Wetherby Runners, had shared this technique during a seminar, for handling some of lifes challenges.
I chuckled to myself, infact I think I even said out aloud, "Yeah right... that's easier said than done right now!" but he was right, and the facts couldn't be ignored I had allowed my mind to run riot and focus on the negative, dwelling on the pain and the distance still to do, and I had to get it engaged back into the task at hand, to just focus on the next mile and make up the pace.
My Garmin GPS recorded the next mile at 8:56min/mile, Heart Rate-153bpm and that put a smile on my face, I was mentally back in the race.
The return leg on Sunday as I expected, was much harder, but the whole challenge of the weekend was not to complete half the distance but to complete the whole distance!
I am happy to say that my strategy paid off. I learned my lesson, and I still struggled with my thought process when the pain bit again on Sunday, but that is what training for Ultra Marathons is about, It's physically, but most importantly Mentally, overcomming the challenge. I achieved my personal goal for the race, to complete each 40 mile stage in under 7 hrs.
The Stats for Saturday read;
Distance-40 miles, Time-06hrs 51mins, Calories Burned- 4558 cals, Ave Heart Rate- 141bpm, Average Pace 10:27 mins/mile.
The Stats for Sunday read;
Distance-40 miles, Time-06hrs 54mins, Calories Burned- 4369 cals, Ave Heart Rate- 138bpm, Average Pace 10:35 mins/mile.
If I can sustain that in Namibia I'll be a happy teddy... see you all again soon.
PS. I owe you one Rob, Thanks.
Subscribe to:
Posts (Atom)
