THEY SAY THAT YOU CAN GET LOST IN YOUR THOUGHTS WHILST RUNNING ….WELL I JUST GOT LOST!!

I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. Jesse Owens

http://www.momentumsports.co.uk/

They say running is 90% mental & 10% physical I truly believe this!! as I’ve been able to run non-stop for 13.1 miles during this years  Lichfield half marathon  when there are times when running for 20 minutes feels like climbing Everest  last week was a case in point.  On a recent run having finished work I was  feeling  confident about going  out. Then within 10 minutes of being out I hit a wall, I just felt completely battered maybe I wasn’t listening to the right music (I was listening to an the 10 O’clock podcast) this usually keeps me on tack. But I couldn’t get into it. I manged to run for about 10 mins before my first stop then it was walk run walk run. I think I walked more than I ran (Or felt that way) finally completing 5.26miles in 59 minutes.

Take last Sunday (22^nd May) I was a little tired as I started, then a wave of determination & excitement took over after 3 miles I decided to change my original route going in a direction that I’d not been before & also wasn’t sure of where it would lead. It was  sunny afternoon and I felt OK.   

THEY SAY THAT YOU CAN GET LOST IN YOUR THOUGHTS WHILST RUNNING ….WELL I JUST GOT LOST!!

I love my Sunday runs! Time with the family then a couple of hours to myself running.  I never know where I’m going to run I’ll spend ages deliberating which route to take as I get very bored and can’t run the same place time & time again! 

I finally made my mind up which run I was going to take ( I was still deciding whilst starting the run)  but 3 miles in I came to a cross roads and decided that I didn’t fancy the way I was going & headed off in the opposite way! Heading through park land enjoying the views whilst listening to the football commentary (Last game of the season, my teams local rivals were fighting to survive in the premiership) As I ran along the track, I could see the road following at the bottom so as I reached the edge I rejoined the road. Thinking that I’d just be able to cut back to where I knew, I kept plodding on enjoying the emotions of the games as each goal scored resulted in the switching of teams in the relegation zone! High drama indeed. (If you like football) arriving at the top of the hill I saw no road to take me where I wanted to go! I had to keep on going! (I’m too stubborn to go back)
As you can see from the GPS tracking I mile 4-5 was OK then I came to a T-junction with only one choice GO RIGHT!

Endomondo Running Workout: "was out running 11.84 miles in 2h:12m:24s using Endomondo."

As  the photo’s show the road went on & on & on!  I had no idea where I was, just hoping that everything would come right!!  Another day & I think I would be panicking more but I was feeling strong & the Blues (Birmingham city) had been relegated so was quiet please eventually I saw a sign post that gave me some clue of where I was.  (Just after mile 7)

Bugger I wasn’t as close to home as I’d hope but what else can you do? But at least I knew where i was, be it miles 5 miles fro home!! Had I been running in the pouring rain or had my mood not been so positive we would be talking about completely different run! (We maybe an SOS to the other half to pick me up) But the weather & landscape was beautiful. Plus I’d hit my stride & just kept one foot in front of the other.

I've said before I do live by some beautiful countryside & think these pictures prove this!

IS IT ME! Or do other runners get tired and demotivated the closer they are to home. With the last two miles left I became a mental struggle to keep going

Finally I arrived home tired with a bright red tinge to my face! And calves screaming at the bad man who made them work!!

Positve Mental Attitude or am I just mental

Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
--Lou Holtz

 http://www.brocawblazers.org/camp/running_quotes.html

Going back over some old emails I found a power point presentation from a workshop held in January at the University of Wolverhampton called

 “Running, emotions and performance” 

The day was hosted by various academics from across the country some attached to  government funded research project  EROS (Emotion Regulation of Others and Self) Also in attendance were representatives from Lumie - SAD lights  & Audiofuel 

The Workshop Objectives of the day were

•      To introduce runners to the idea of psychological skills

•      How to use “If then Planning” and “Goal Setting”

•      How to use Music to motivate you

Professor Andy Lane (Wolves Uni) lead the workshop discussing how professional athletes devote time to mental preparation (some seeing the upcoming race in their heads, how they will start build & finish)

-Does psychological influence performance

The nine inches right here; set it straight and you can beat anybody in the world.
--Sebastian Coe
(as he said this Coe held his fingers up to his head)

http://www.brocawblazers.org/camp/running_quotes.html

(Breaking it down a little from memory) if you run the same distance with the same conditions but on different days, dependant on how you feel can result in different times. A more positive attitude may give a better result. Some runners may run better angry; I find I have better times when I’m happy & positive!
 
Comments were made that “Sport psychology can help performance, the mind can be trained and like you train your body, you need to practice.”

If your mind can be trained then what state of mind do you need to be to get the best performance.

They then discussed with the audience what they do or what happens to get them in the mood / preparation for running some mentioned:

-          Getting ready

-          Plugging in the music

-          The thought before the run/where they would go

-          Emotional state

There is no correct answer to this; I can go through waves of emotions whilst running, be that through the music I’m listening to or my mood. If I’m tired or what’s happening around me.

WHAT GETS YOU IN THE MOOD FOR RUNNING & HOW DO YOU PREPARE???

Are there things that you can do, that can improve performance?

Dr Tom Webb  spoke about what can be done to keep mentally focused, by stating that most people have New Year’s resolutions to get fit, but don’t stick to it as they don’t have a plan.

Goal setting is as important as motivation, as with out a goal then you be motivating to do nothing!

People loose interest as target are set way to high or too far into the future i.e.  if you want to run a marathon that could be 6 months to a year away how do you keep going in between now & then! 

He then focused on The IF & THEN PLANNING.

•       Identify the IF part.

–     We had to write down barriers or unwanted thoughts we experience before running.

•      Identify the Then (your goal or what you would like to do)

–     Write down how you would like to respond.

–     Psychological skills such as imagery and self-talk can help here.

Andy Lane helped Christine Bleakley One Show presenter Christine Bleakley prepare to water-ski across the channel

i.e. with Fatigue management

•      Barrier to performance “IF”

–     “If my arms feels tired”

•      Solution to barriers “THEN”

–     “then I’ll relax and focus on good technique”

•      IF-THEN PLAN

–     If my arm feels tired, then I’ll relax and focus on good technique!”

 Or when running

 IF I feel I can’t run any more

THEN I’ll concentrate on my running technique or just think about the next step.

On the EROS website there is a link to check your mood & maybe highlight what is needed to get back on to your target. 

Assess your own mood and get feedback

Dr Tracey Devonport gave a talk on how music can help with running & motivation I can’t run without music. I love to go out listening to either a podcast or some music, as I don’t get much chance at any other time. I have had to do last years Aldridge 10k with out music as my MP3 player imploded after half a mile! If that had been a normal run I think I’d be finished but as this was my first ever 10k, the motivation of taking part spurred me to finish.

More information about playlist see link below.

Make your Own Playlist

 Below is my playlist for the Lichfield half marathon (WHATS YOUR PLAYLIST & WHY?)

10 o’clock show Podcast

Oscars Chop audiofuel

Bomb the Base megamix

Katy B - Broken record

Nina Simone - Sinner Man

Jamie Cullum - I’m all over it

Adele - Rolling in the dark

Katy B - On a mission

Katy B - Broken Record

Beastie Boys - Sabotage

Alex Metric  & Steve  Angello - Open your eyes

Flux Pavilion - Base cannon

Toddla T - Take it back

Beastie boys -   Make some noise

Party rock  -LMFAO

Chris Moyles  podcast

Snoop Dog - Sweat

Cee Lo Green - Bright lights  Bigger City

Dionne Bromfield  - Yeah Right

Katy B - Movement

Katy B - Lights On

Katy B – Perfect  Stranger

Wheels  - Jaime Cullum

Information taken from Power Points from day & websites as stated.

COME DOWN THE LAB & SEE WHATS ON THE SLAB!

Working within a student office for a Uni, does have some benefits. As I'm attached  to the Sports department, I have been hounding them for help to try & improve my running.

So Last Friday Dr Matthew Wyon  & Dave Williams invited me down to the lab for what was said to be max 30 minute test.This turned out to be an hour of testing & running. If i wasn't working then this wouldn't have been a problem but as it was 11am on Friday, I was panicking a little about about what would be said back at the office. However  all was well when I returned, (Good job my boss were OK about it)

I turned up ready to run with my Garmin HRM Pod & watch but had to put their POLAR HRM on as this was linked up to the computers & treadmill.

I did feel like a bit of a traitor, using another companies HRM. Your either Xbox or Playstation or Commodore 64 or Spectrum (Old school reference)

I had to be weighed & have my height checked i was surprised as i was the just under 12 stone as i thought  I was heavier. We then got down tot he task in hand. They got me running to a steady 9 min mile pace for 5 minutes to get  my base readings.

I'd been having aches from my shins lately so was pleased that i wasn't feeling any pain

Then came the Star Wars moment,  rigging me up in a harness (In case I  fell over when they boosted the speed)

I was merely thinking that they were just going to check my heart rate & running style, I wasn't expecting this

thing they produced a mask.....no not a gimp mask this wasn't some crazy scene from pulp fiction. 

They linked up a oxygen  mask to me (I felt like Darth Vader  & HAD to make the "I am your FATHER!" comment. Then they started the test, starting at a steady space, then every minute increasing  the speed.  hate  running on treadmills as it just doesn't feel right! but wanted to prove that i could keep the pace and get the best results from the tests. blasting till the test was over, happy that I finished strong & didn't need the harness to catch me.

After we'd finished and I'd got my breath back the tutors discussed my running style. At my slow pace my left leg was fine but my right was kicking out. but at the faster pace the running style was a lot better. Matt also commented that i was doing the as he called it British run style Toe -Knee Hip where the toe kicks out first where in fact it should be the opposite where the hip then knee to toe as. By changing my style or running correctly this will increase the length in my stride but also as i won't be stamping my foot down I'll be able to increase the propulsion & lift.

Hopefully this will get me to my target of a sub 2hr half marathon.

The results aren't in yet but once they are i will be putting them on her for all to see! If the fat lady can run & if you can still be tubby but fit!

I would like to take the opportunity of thanking Dr Matthew Wyon  & Dave Williams from the University of Wolverhampton for their time!

13.2 miles whose silly idea was that?

Sunday Morning came far too quickly; My early night (to get enough sleep) didn’t go as planned, as a late one was had sorting out my play list.

But the Morning came and after letting the chickens out. They do love to make some noise if they don’t get let out!! I have the loudest hens in the world. (yeah must think their cockerels)  After making a scan of the garden they’ll sit on the patio door pecking the glass wanting to come into the house & if you give them a chance they do!

Breakfast needed to be sorted & my favourite bagel with peanut butter on one half & a poached egg on the other.(Freshly laid by the hens)

Getting ready is always bad enough but trying to get my 3 year old ready as well especially as Dora the Explorer was on. IMPOSSIBLE!Kit ready & everyone loaded in the car we set off.

Usually I don’t get nervous about a run, but with this race my nerves really kicked in. My shin splints were giving me some pain. The day before I was running late for the WBA v Villa game, so ran to the ground (only about a mile) but after that short distance I defiantly felt the effects

We turned up at the event, the sun was out but there was a slight chill in the air. We found people all over the place warming up getting excited for the up-coming race. Having my daughter there took the nerves away a little, she always brings me great joy, seeing her running around with a big smile on her face.

There were some comical moment, as there were only two portaloos & two standing urinals,  which are great idea as there quick to use but slightly embarrassing going when they positioned them right where you’ve got a queue of people waiting to use the loos.

With the pain in my leg troubling me, the organisers had arranged sports masseurs to be in attendance & as it was free I took the opportunity to get it looked at. Craig from OPTIMAL PERFORMANCE SPORTS INJURY CLINIC.  http://www.optimal-performance.co.uk/ Sorted the ache in my legs out, with the bonus that they work near to where I live so I know where to go now when my legs are in bits.

I’d just finished having my leg seen to when they gave the 2 minute countdown. This isn’t that long when you’re trying to sort your music / tracking & putting your socks on.

The race was started by a John Dawson, 73, who’s ran 370 marathons, which is an extraordinary achievement.  I wasn’t expecting a fast race, I just wanted to complete the distance without stopping.

We were off with my daughter cheering me at the start line. The 10 O’clock show podcast starting me off.  There was a nice turn out of spectators for this first Lichfield half marathon, all cheering and urging the runners on giving us encouragement & much needed confidence, especially the village of Whittington. Which seemed to have come out on mass to support the runners. As I was wearing my Macmillan vest with my name it was nice to hear people calling my name but also slightly embarrassing.  Having  people cheer you on gives you a lovely feeling & those running niggles disappear.

It was getting very warm and as such needed to start on the SIS energy gels & lucozade fluid intake. Luckily the water station weren’t too far away. One household had a great way of keeping us cool. The kids had water soakers.

The organisers KPevents http://www.kpevents.net/ had sorted a great route for the half, the Lichfield countryside was beautiful with golden fields & blue skies. I was keeping track of my pace keeping it about 9 -9½ min miles. So I hoped.  the foot  pod seemed to be showing  my distance further than the actual distance)  miles 5-10 really flew by Jamie Cullum, Katy B, Beastie boys kept my mood happy & the gels must of kicked in as I was feeling good, (the massage pre-race helped also)

Mile 10 started to get a little tougher a long straight & then mile 11 turned into a struggle the route started to incline and became a twisting & undulating. I couldn’t let myself stop, as if I did, this would have been the start of the end.  My calves were starting to feel tight,  I felt if I stopped they’d explode. 

These remaining last miles were hard to do mostly uphill with a couple of downhill sections making the last turn was a wonderful moment seeing the 13 mile marker  was a blessing but also threw up another emotional wall. During my first half last September  my partner & daughter missed me crossing the line as I’d ran a quicker than expected race. Again I thought I’d be there before them. (I wanted to pick my daughter up & carry her across the line with me) Running along the last 200 metres I was scanning the crowd for them.

Crossing the line in 2:12:28  http://www.stuweb.co.uk/default.asp?a=2&e=766&RaceNo=1105#1105 there was a feeling of happiness & sadness as I’d not seen them. But then I heard my daughter calling "Daddy" a wonderful wave of emotion swept over me, picking my daughter up she gave me the biggest cuddle, I felt my legs tremble (I assume it was fatigued & not emotion) I took her hand & she walked with me to pick up my runners  pack.

Endomondo Running Workout: "was out running 12.84 miles in 2h:13m:15s using Endomondo."

This pack was very nice a draw string bag with energy gels food; drink sachet & squeezy  (As standard)

I survived my first half of the year, Then took my daughter to the park for a go on the slide & to have a run around.

Walking around my toes felt funny , hoping that my toenails were still attached I gingerly peeled my socks off to be relieved that everything was in place.

Having endured 2 hrs. of running I changed in the car & then went straight to a 1^st birthday party. After a few hours I didn’t know which one had tired me out the most running 13.2 miles or going on the bouncy castle with my 3year old.

Now back to training for the next  half marathon in July the Black Country half.

I have to acknowledge the Lichfield blog  & runner-photo for their great photos that I've shamelessly swiped their pics.

http://www.flickr.com/photos/29762021@N02/sets/72157626499050031/

http://thelichfieldblog.co.uk/lichhalf/

http://thelichfieldblog.co.uk/2011/05/02/in-pictures-lichfield-half-marathon-2011/

http://www.runner-photos.co.uk/rpEventSearch.asp?RaceID=LHM11

Tired but happy! what a great day!