Hitting the Training Wall?

Many half or full marathoners can attest to hitting a wall of self-doubt that smacks them in the face about halfway through their training.

For first-time half marathoners it's often around mile nine. For first-time marathoners it's often around mile 15, 16, or 17.

Things are going just dandy in their training  and then all of the sudden, they have a tough run and reality smacks them in the face. "Oh my God! That was hard!" How am I ever going to run 10 or 11 more miles!"

This experience is pretty common with new marathoners. Most have actually had a similar experience on a smaller scale, but they forget from whence they came. In talking with a struggling half marathoner the other day, I reminded her how not too long ago, she was worried about completing the 13-min run/2-min walk intervals when she was in my beginning running group. Also reminded her that she killed it.

For most individuals it's pretty common for self-doubt to creep in when we they dip their toes into the unknown. The initial response for many is, "I Can't!" But here's the thing. You can. You have to just flick-it! Flick that self doubt to the curb! Easier said than done, right?

The first step in clearing your mind of "Can't" is remove it from your vocabulary. Next step is to be "Real." It's going to be hard. Marathon training is one of the hardest things you'll ever do. It will be one of the most rewarding and life-changing things in your life too! Training for a marathon causes you to dig deep and find a you that you may never even knew existed. Once you find this new you, you'll be amazed how much you pull on new you in other areas of your life.

So, why does it happen around mile 15, 16, or 17? Well for most, that's new mileage for them. So just like when they first began to run and it was hard and they were fatigued, and they were sore, they're going through that again. Many at this point will experience an acclimation phase while their body adapts to the new demands of this new frontier.

So, what do you do? You run smart and you listen to your body not your head. If you are extremely tired and fatigued, then skip that next speed workout. When your body say's "Uncle" listen to it and take a rest day. Pull back on the pace on your long runs. You're probably running them too fast anyway and now that you're in new territory, your body isn't able to maintain that same pace (plus you need to be running slower on the long run anyway). Make sure you are hydrating and fueling properly pre-, during-, and post-run. Those two gels your  took for a half marathon probably aren't gong to hack-it for a 20-mile run. figure how how to adjust your fueling for those extra miles. Depleted levels of electrolytes like sodium and potassium can increase dehydration even if you're drinking a lot of water. So be sure you're on top of replacing them through your fueling, electrolyte tablets, or sports drink.

According to Dictionary.com, moxie is the ability to face difficulty with spirit and courage. It goes on further to say that the term was used as far back as 1876 as the name of a patent medicine advertised to "build up your nerve."

Too bad there's not a bottled "marathon moxie" that you can gulp down just before the start and then be miraculously provided with all you need to complete your training. Man, whoever invents that will become a millionaire! In reality, marathon moxie does not come from a bottle, it comes from within you.

If you're having doubts, I want you to do some reflection. Sometimes writing down and documenting all that you've done during your training can visually confirm all your hard work and the commitment you've exuded over the past several months. This doesn't have to be a long and tedious task, just use a brainstorming web like I've done here. Once you see all that you've accomplished there's no way you can doubt yourself! (See my attached pic. This is a web I did a while back when I was training for a marathon.)

Another way to clear you mind of Can't and flick that self-doubt to the curb is by finding a running mantra to help lift you up on those hard runs. The official RunnerDude mantra is Trust. Believe. Conquer! It stands for Trust in your Training, Believe in Yourself and Conquer your Goals. Here are a few more mantras to consider or make up your own!

• Can't Stop! Won't Stop!
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!
• The pain of discipline or the pain of regret.
• Relentless forward motion
• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion
• Not today, I will not be broken.
• Not if. When.
• I will keep on.
• Define yourself!
• Not everybody can do this!
• When the going gets tough, the tough get going. So get going!
• Do this today and you can eat your weight in chocolate tonight!
• Of course it's hard, if it was easy everyone would do it.
• I hate you Thad. I hate you Thad. :-)

If you have a coach, talk to him/her about what you're experiencing. Ask about taking rest days. Ask about fueling and hydrating. They are there to support you. They have lots of suggestions and tips to help you. (https://runnerdudesfitness.com)

Trust and Believe

This morning I heard one of the best comments I could ever hear as a running coach from three of my half-marathon runners just before the start of their race.
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"I'm not even nervous. I'm excited, but not nervous."
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As a coach, it's great to hear that because you know the runners feel ready physically and mentally for the race. They're confident in their athletic abilities.

These runners have worked hard the past 12 weeks. For two of the runners, it was their very first half-marathon and the third was shooting to break a previous time and PR. During the training, they'd every once in a while express a little doubt about achieving their goals, but I kept reminding them to trust in their training. And they did. The two half-marathon newbies both blew away their projected finish times and the PR-hopeful, did in fact break his previous half-marathon time and not by just a few seconds, but by several minutes!

It's normal to have some doubts during your training. One bad run, and that little pesky voice of doubt can slip in and begin it's taunting—"Am I going to be able to do this?" "If I can't even do this short run, how in the world am I going to make 13.1 or 26.2 miles?" 

Training for an endurance event is kind of like the stock market. If you're looking for a big return in the short-run, then you'll probably be disappointed. You may even lose some money. But, if you hang in there and let some time pass, your stocks will probably begin to give you some good returns. The same thing applies to running. In-the short-term, you may not see a lot of growth. You may even experience what seems like a set-back as your body acclimates to new training intensities and/or mileage. But give it some time. Trust and Believe. Your reward will be at the end of your training on race day.

I'm not sure who said it first, but "running is about 90% mental and 10% physical." Whether that's scientific or not, I don't know, but there's a lot of truth in that statement. Trusting your training and believing in yourself as an athlete will help ensure that all the hard work you've put in over the past several months will shine through.

"Trust and Believe" actually makes a great mantra. When you're running and you're climbing a tough hill or you're beginning to fatigue, say to yourself over and over, "Trust and Believe." If that pesky little voice of doubt begins to creep in, kick it to the curb! Even say it out loud. "Go Away!" Of course the runner beside you may think you're a crazy nutcase, but hey, whatever works, right?!

There are always factors out of your control that may affect race day (crazy weather, extreme temperatures [hot or cold], illness, injury, etc.). When that happens, it's frustrating, but you just have to roll with the punches. Don't let it discourage you though. As soon as you can, set a new training/racing goal.

Motivation on the Run and a Place for Your Key Too!

Do you have a mantra that keeps you going from day to day or maybe that inspires you on those long runs or tough interval workouts? Mine is "No fear. Persevere!" I know, kind of hokie, but it works for me. For other runners, thinking of an individual may be their inspiration. Maybe they're running in support of a sick friend or loved one. Or, maybe they're running for an absolute stranger as a part of a fundraising group such as Team In Training.

Doesn't really matter the cause, but having a mantra or a person that you're running for can be a great inspiration. Sometimes that inspiration can be even greater on those tough runs than a Gu packet.

A blog reader, put me in contact with a friend of hers (Ryan Bennett) who has created a cool new product that will help you spread the word about a cause or just help keep you inspired and motivated while your training or running that big race.

Ryan has created Heart on My Arm. Ryan says that Heart on My Arm was created to help people stay motivated while training and performing in athletic events and fundraising activities. Our core belief is that the people we love and are inspired by can help us achieve accomplishments we might have once thought impossible.

What is Heart on My Arm? It's a unique arm band with a zippered pocket and a clear plastic sleeve in which you can insert a photo or your running mantra. Or if you're a running group, you could put the logo for your group or your group's mantra. I've also found it useful for training. I stick my pacing chart in the plastic pocket so I can see my pace times on my long runs. The plastic keeps it protected and dry. Here's some other reasons Ryan says Heart on My Arm is unique:

• Capture your motivation in a picture or quote
• Zipper pocket holds your mp3 player, keys and other items
• Ideal for everyday training and use
• lightweight fabric keeps you cool and comfortable
• Throw it in the washer, air dry, and it's good to go
• Two Sizes to fit every arm
• Customized armbands available for groups and teams

The bands come in two sizes (small and large). I tested both. I have a pretty small forearm for a guy and I found the small a little snug. The large size seemed to work better for me.

Heart on My Arm makes a great treat for the runner in the family or for the members of your running group. The inspiration aspects of the band are awesome, but one of the reasons I like the band is a very practical one--it provides a great place to put my car key!

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Be sure to check out Heart on my Arm at their website and tell them that RunnerDude sent you. At the website you can share your story of how you used the arm band to motivate you on your runs.

Happy Running!

Got Marathon Moxie?

According to Dictionary.com, moxie is the ability to face difficulty with spirit and courage. It goes on further to say that the term was used as far back as 1876 as the name of a patent medicine advertised to "build up your nerve."

Too bad there's not a bottled "marathon moxie" that you can gulp down just before the start and then be miraculously provided with all you need to run the race. Man, whoever invents that will become a millionaire! Until that day, marathon moxie does not come from a bottle, it comes from within you.

In a recent post I mentioned that believing in your training will help kick-to-the-curb those self-doubts that sometimes creep in before the big race. That's exactly what marathon moxie is—believing in your training, believing in yourself, and having the confidence and courage to meet head-on the 26.2 miles that lay in front of you.

Sometimes writing down and documenting all that you've done during your training can visually confirm all your hard work and the commitment you've exuded over the past several months. This doesn't have to be a long and tedious task, just use a brainstorming web like I've done here. Once you see all that you've accomplished there's no way you can doubt yourself!

Having a marathon mantra is also a great way to remind you of your marathon moxie during the race. When the going gets tough later in the race, having a mantra to repeat to yourself can really make a difference. I've done this during many a race and it really works! I'm not sure if it distracts you from the pain or if it actually causes a physical reaction that overrides the fatiguing of your muscles. Really doesn't matter as long as it works. So, be thinking of what kind of mantra may work for you. A few months ago, readers submitted running mantras as a part of a contest. Here are some mantras from that contest that may motivate you in thinking of your own unique marathon mantra.

• Can't Stop! Won't Stop!—Janel
• No regrets!
• If you don't, you rust!
• I'm a running machine, not going down without a fight!

• The pain of discipline or the pain of regret.
• Relentless forward motion

• Make Mom proud!
• Run like you're being chased!
• This too shall pass.
• Perpetual forward motion

• Not today, I will not be broken.

• Not if. When.

• I will keep on.
• Define yourself!

• Not everybody can do this!

• When the going gets tough, the tough get going. So get going!
• With God all things are possible, so you CAN do this!
• I can do all things through Him who gives me strength.

• Do this today and you can eat your weight in chocolate tonight!
• Of course it's hard, if it was easy everyone would do it.

And the Winner Is......

RunnerDude's first contest was a great success! First, I'd like to thank all the runners that submitted a running mantra. Second, I'd like to thank all the readers who voted. Amy Read's mantra "I Am Hard-Core!" received the most votes. Congratulations Amy!! As the winner, Amy will receive a $50 gift certificate from Road Runner Sports! Second place goes to Stuart's "Tough times pass. Tough people remain." There was a tie for third place with Jennifer Tran's "Don't quit. COMMIT!" and Carol King's "Relax. Breathe. Have fun!"

Listed below are all the submitted mantras. They were all awesome! Thanks!

• I am Hard-Core! —Amy
• Tough times pass. Tough people remain.—Stuart
• Don't quit. COMMIT! - Jennifer
• Relax. Breathe. Have fun!—Carol
• Run your own race.—Felice
• If not now, when?—Linda
• I love hills! I love wind!—Wendy
• Pain is temporary. Glory is forever.—Bobby
• Nothing worth having ever came easily.—Trish
• Put one foot in front of the other.—Laura
• I can do all things through Him who gives me strength.—Gina
• Can't Stop! Won't Stop!—Janel
• Can't Stop! Won't Stop!—Jeff T.
• Ole' Ole' Ole' (By God, By God, By God)—Jeffrey
• No regrets!—Felice
• If you don't, you rust!—Ryan
• I'm a running machine, not going down without a fight!—Justin
• "Gotta Get Thru This" song by Daniel Bedingfield—Natalie
• "The will to win is important, but the will to prepare is vital." (Joe Paterno, Penn State head football coach)—Lauren
• The pain of discipline or the pain of regret.—Rob
• Relentless forward motion—Stuart
• Make Mom proud!—Missy
• Run like you're being chased!—Vanessa
• This too shall pass.—Trish
• This too shall pass.—Bobby
• Perpetual forward motion—Bobby
• When the going gets tough, the tough get going. So get going!—Trish
• With God all things are possible, so you CAN do this!—Trish
• Do this today and you can eat your weight in chocolate tonight!—Trish
• Not today, I will not be broken.—Trish
• I AM the Terminator sent from the future to destroy this trail. I'm a machine. I'm a machine. Machines don't stop til the mission is done.—Jeff P.
• Not if. When.—Jeff P.
• I will keep on.—Rene
• Define yourself!—dirtdawg50K
• If you don't go run you're gonna need prozac!—Mary
• Not everybody can do this!—Mary
• Of course it's hard, if it was easy everyone would do it.—David
• Of course it's difficult, it's the difficult that makes it great!—David
• Gone away is the blue bird! Here to stay is a new bird!—Ben
• Where’s the nearest shotgun?—Neal

RunnerDude is hard at work on future contests and hopes to have another one posted in early June.

Running Mantra Contest—Cast Your Vote!

Thanks to all the runners who sent in their running mantras! They were all great. Some humorous and all very motivating. Also, thanks to my running group, The BlueLiners, who helped me select the top 10 mantras for you to vote on. If your mantra didn't make the top 10, please know that it was a hard task selecting the top 10. They were all so good!

To cast your vote for the best mantra, complete the Poll on the right-hand side of the blog. The poll will stay up until Saturday, May 16th and the winner of the $50 Road Runner Sports gift Certificate will be announced on the blog on Sunday, May 17th. Encourage all your running buddies to cast their votes too! Also, look for more RunnerDude's Blog contests in the near future!

Be sure to check out the other awesome mantra's (listed below) that were entered in the contest.
• I can do all things through Him who gives me strength.—Gina

• Can't Stop! Won't Stop!—Janel

• Can't Stop! Won't Stop!—Jeff T.

• Ole' Ole' Ole' (By God, By God, By God)—Jeffrey

• No regrets!—Felice

• If you don't, you rust!—Ryan

• I'm a running machine, not going down without a fight!—Justin

• "Gotta Get Thru This" song by Daniel Bedingfield—Natalie

• "The will to win is important, but the will to prepare is vital." (Joe Paterno, Penn State head football coach)—Lauren

• The pain of discipline or the pain of regret.—Rob

• Relentless forward motion—Stuart

• Make Mom proud!—Missy

• Run like you're being chased!—Vanessa

• This too shall pass.—Trish

• This too shall pass.—Bobby

• Perpetual forward motion—Bobby

• When the going gets tough, the tough get going. So get going!—Trish

• With God all things are possible, so you CAN do this!—Trish

• Do this today and you can eat your weight in chocolate tonight!—Trish

• Not today, I will not be broken.—Trish

• I AM the Terminator sent from the future to destroy this trail. I'm a machine. I'm a machine. Machines don't stop til the mission is done.—Jeff P.

• Not if. When.—Jeff P.

• I will keep on.—Rene

• Define yourself!—dirtdawg50K

• If you don't go run you're gonna need prozac!—Mary

• Not everybody can do this!—Mary

• Of course it's hard, if it was easy everyone would do it.—David

• Of course it's difficult, it's the difficult that makes it great!—David

• Gone away is the blue bird! Here to stay is a new bird!—Ben
• Where’s the nearest shotgun?—Neal

Running Mantra Contest!

Often the mental aspects of running can far outweigh the physical. If you're not in the right mindset, then you're probably going to have a rough run. Sometimes even when you are in the right mindset, other factors (illness, weather, heat, unexpected killer hills, etc.) can turn the most determined runner into a weeping puddle. That's when having a mantra is vital. Being able to repeat something strong and meaningful to remind you what you're all about can many times lift you up and enable you to do superhuman things.

I want to know the running mantras you use to get through the rough spots. During this week (5/4-5/9), email your running mantras to me at runnerdudeblog@yahoo.com. My running buddies, The BlueLiners, are helping me select the top 10 most original mantras. On 5/10, I'll post on the blog a Running Mantra Poll listing the top 10 mantras selected by the group. Then you'll have the rest of that week to vote on your favorite of the top 10 mantras. On Sunday, May 17, the winning mantra will be announced. The winner will receive a $50 gift certificate to Road Runner Sports!