That Time of Self Doubt

There comes that time in your marathon training program when you begin to doubt yourself. 

You look over your training program and wonder if you've logged enough miles.  You wonder if you have done enough speed work.  You wonder how you will push through the "wall" if you should meet it.  

All sorts of negative thoughts begin to come to mind.  There are only a few weeks left and you are getting tired.  You just want to run for fun again. Set out on a run for how ever many miles you want, at whatever pace you want, and without looking at any schedule or required weekly miles. 

Oh let me run for fun again! 

What kind of self talk can you do to push through this tough time in your training?

First, you need to get some motivational messages written down to keep yourself going.  For example:
"This is such a short time in the rest of my life, I can do this".    "I'm strong. I'm powerful. I'm healthy. I'm a marathon runner".   "I made it to the start, I'll make it to the finish".

Second, you need to trust in your training.  You put in the miles, you're ready. Go for it. Just do it.

Third, read.  Read about racing strategies, and most importantly, try to find information about the marathon course you will be running.

Fourth, drive the marathon course. Become familiar with the course you will run. As suggested in number three, read about the course.  You may even be able to find a video that takes you along the course route. 

Fifth, be calm.  You're getting tired. You're still training to the max.  Once you hit the taper phase, in that last week, your legs will have renewed energy. 

Sixth, make a race week plan, most importantly, the last couple of days and day of your race. Plan out your exercise, your eating, your race clothes.  Make sure you know what you need before, during and after the race by way of nutrition, clothing, and gear.  There are sites that will offer a check list for marathon race day.  Down load it and go through it. Suggestion: http://www.therunnersguide.com/checklist/

Keep calm.  Keep it fun. Run so you want to run again. Don't be cruel to yourself.  Run on friend and enjoy!

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Know When to Back Off

It's a short running week on schedule this week. We are travelling. This comes at an inconvenient time, five weeks out from my next marathon, Philadelphia on November 20th. The logical plan to follow was to cram all quality runs into the first three days of the week and, if time allowed, sneak in a run while travelling. 

Monday:  Speed training.  This was done on the treadmill where it's easy to set the desired pace and go with it. It's boring but that's part of the mental training in my book.  A 20 minute warm up followed by 8 x Fartleks for 3 1/2 minutes with 1 1/2 minute recovery jogging in between.  An extended cool down of 50 minutes ensued.  Total miles: 11.3

Tuesday: Easy/Recovery run for a minimum of 60 minutes.  I ran for 7.3 miles at an easy pace.  Towards the end of this run, during the last mile, I noticed ankle pain any time the road camber got pronounced.  When I did a U-Turn, I had to slow to a walk.  I was wearing my running shoes that offer support rather than cushion and wondered if it could be the shoes or was there something beginning to happen in that right lower leg.
The plan was to see how the ankle felt during the course of the day, skipping the PM swim class and giving myself every advantage to accomplish the long run scheduled for Wednesday. 
I set the ankle wrap within reach for the morning, if needed, and went to bed by 8:30pm.

Wednesday:  The alarm went off. I focused on the ankle:  Did it hurt? All was well but I was ready to cut the run short.  I would begin on the treadmill which offered cushion as well as a flat tread so the right leg wouldn't be challenged with any torque.  Treadmill miles:  10 1/4.
*I have Newton Training shoes designated for the treadmill. They are minimalist shoes yet the only ones used for my treadmill runs.
When Shane and I set out to finish my long run, I put on my Nike Flys. They are minimalist shoes and offer little by way of support but do offer a nice cushiony ride.  Apart from three bouts of hard pain in the front of the foot which subsided after the first 2 miles, the run went well.  No lingering pain. My conclusion was the pain came from wearing the wrong shoes the day before.
Total miles accomplished:  18 1/4 at an average pace of 9:12.

When pain is experienced and you are dead set on sticking with your schedule, be smart. You must pay attention to that pain as you run. KNOW WHEN TO BACK OFF.

1. Does it go away after you warm up, within the first three miles?  If so, continue running.
2. Does it get worse as you run, even AFTER your warm up phase?  If so, STOP!
3. If you experience soreness and it remains sore but gets no worse and not any better as you run, cut your miles/time short.  Your body is telling you it needs rest.

If I had set out on my scheduled run which was to be 16 - 20 miles and the ankle was still sore, I would have shortened my run if not backed off completely depending on the level of pain.  Since the ankle didn't bother me at all, I ran 18 1/4 miles, keeping in between the goal distance, feeling good afterwards.

Now we can get on with our travels to Kansas as planned. The weather looks great and maybe I can sneak in a 4 or 5 miler. 

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