Days 72 to 74 for FLM 2009

3 mile Handicap and 3rd 20 mile training

Thursday night completed the 3rd successive Club handicap - and the last of the winter season - round Wells Street common. A run that was once seen as a chore is now a challenge to see how far I can beat my previous effort.

No Dave R to push me this month. I was set off on a time of 19 minutes and felt far less fleet of foot than previously. The first lap went well. The new guy who set off with me had me in his pocket though and I was in his trail of dust early on. No problem though. I kept at it, running my own race and trying to ensure I didn't do myself a disservice. Second lap was a real struggle but I pushed on and whilst feeling that I wasn't on the pace, came home in 18:55 beating last months time by 25 seconds. Nicely, the mental strength was there and from training hard and focusing, I'm seeing the effect on the times coming down in most of my running.

On the 3rd of my longest training runs this morning, I ran just under 20 miles in 2 hours 40 minutes. Compared to last week, I was much more comfortable and didn't take long to recover. On the mental side, I flagged a bit again at 17.5 ish miles and didn't think the legs would carry me home. By pushing on and getting nearer the finish though I found the pace quicken and with my fellow runner made it back to the clubhouse with a sprint finish. Really happy about that. After the disaster with my carbohydrate intake last week, today was a much more comfortable experience. I felt calm in the stomach from start to finish moreorless and didn't need as much as Lucozade had been recommending me the previous week.

On little sleep due to a fundraiser I'd held the previous night, it was satisfying to know I could pull such a run out of the bag. As I've said before, for every bad run there are many more better ones. Perfect temperatures ensured this was the case today and though I have a hectic week for my last taught week at University, I'm feeling full of confidence.

Day 71 for FLM 2009

A quick update. Went to the track last night for speed work. Definitely felt good after Sundays exertions, which was good to see in recovery terms.

Pushed it hard but not silly on the track. We had a couple of 2 kms to do on the track and I cut back on one of them when I felt a slight pull in my knee. Rested up and was able to go on the next 2 km and did very well. We then ran a couple of 400s and finished on 2 200 sprints. Clocked 36 and 34 seconds respectively. Again, I can go quicker. But I could see and feel the difference of the last few months in my times yesterday. The stamina has built up and having been to meditation earlier in the day, I was able to regulate my breathing more comfortably.

Rested tonight and got a time trial tomorrow after work. Will let you know how I get on with the 3 mile handicap. It will be a toughie!

Food:
Fruit smoothie
3.5 hot cross buns
Houmus and salad wrap
1 banana
2 apples

Red Thai Chicken curry and rice, with a small bit of daal.
2 x coffee
2 x tea
2 x beer

Days 61 to 70 for FLM 2009 - Up & Down

So after a hectic week I finally find the time to post. The schedule has been chocka. I got the thesis proposal in and am happy with the final version. I've also got assistance from the psychologist whose work I'm basing my project on. Late in the day he got back to me to assist, but definitely better late than never.

Run wise I failed to make Tuesday due to finishing off said proposal. I did pop out for a half hour 'loosener' as I describe a short burst after a long run the day before. The long one being the Finchley 20 on Sunday. Though I did stretch and try to do all the correct things afterwards, my leg muscles were still tight days later.

I was determined to repeat a decent time, so for Thursdays run, after a day on the shop floor, I stretched the way I should and posted a very quick 11 miles to the clubhouse and back via Tower Bridge. Was doing 7 minute miling and think this then became my downfall. Friday I rested, again I worked all day Saturday, and what with the Shop being at its busiest in the run up to the Marathon, I didn't rest as much as I'd have liked Saturday night.

Getting up at 6.30 the next morning to eat (so I would digest in time for the long run), whilst disciplined, cut into precious zzzed's time. But I started off spritely, and thanks to Rob's preset route we covered a beautiful route all the way down the Lea Valley to the Thames, the Royal parks and back to the canal in Regents park before I made it back for sunday lunch. I was doing fine on the running though as a group we were going a bit quicker than my comfort zone. No bad thing, but that, combined with a bad choice of lucozade drink and gel strategy, I took a turn in Hyde park and had an upset stomach. It killed my speed and whilst frustrating, better it happened on a training run than in the real thing.

I ran it off, but my legs were going at this point and the last 2 or 3 miles were a struggle. I clocked 20 miles in 2 hours 40, so only two minutes outside last weeks time. But dropped to 10 minute miles the last 2 as I hit what could have been 'the wall' - certainly something not that nice, but just on the periphery of pleasant.

By the time I finished, my recovery was only a matter of minutes and I stretched a lot, had an ice bath and by last night felt ok. My legs were fine today. I topped up by having a swim and probably somewhere around 12 or 15 miles cycling.

I'm good for the track tomorrow but I've had a re-think on finish time after the exubarance of last week. I'm going to aim for around 3 hours 42 minutes on the day. The last 6 miles when going at the pace I have been, is unsustainable (half way according to Tim Noakes). If I managed anywhere near that, then thats still half an hour off last year. And as I remind myself, this is a long term project. Some fine tuning is needed and having observed my first sprinting session at Mile End as a trainee psychologist, and seen the work they do, I've decided to spend more time conditioning than I have been - easier to do when I hit the taper in a few weeks too. That and eating better, getting more rest and upping swimming & cycling.

Todays food as an example:

4 x cups of tea
1 x home made fruit smoothie
2 x quorn sausages, baked sweet potato, low fat mayo and huge salad
small try of housemates veg lasagne
small fish, small portion of chips & mushy peas.

Days 57 to 60 for FLM 2009

After the excitement of finally nailing a title and topic area for my thesis, I've been trying to get on with writing up my notes for it. Still got a lot to go but its moreorless on its way.

With Uni work broken up with Marathon training, I ran at the club on thursday for 6 miles to Limehouse basin and back, with a lot of cycling that day and friday before taking it easy in view of todays 20 mile Finchley race up in Hillingdon, North West London.

The dashing chaps in the black and white photo are running the same race 50 years previously. This is Britain's longest running race over the distance, and last year I managed a 3 hour time on my debut. This year, with a year of training behind me, I shaved off a cool 23 minutes overall, to finish 177th in a field of 600 in 2:37:59.

All of my clubmates in attendance set personal bests, with one exception who was only a minute out. This years race was warmer than last, and it was a vastly different experience.
I felt in some ways more confident. In others less so. The speed and pace felt quicker as I was up the field, and as with a lot of my races since Christmas, I've had to get used to being lapped by people rather than overtaking a lot of slower runners as I seemed to do previously.

But I've got a good engine on me and I'm working hard to find a groove and staying in it and concentrating on my own race. In many ways it doesn't feel like I'm improving, but I've had to get tougher mentally to cope with focus on feeling comfortable and when need be stretch out and know that I've got the stamina to cope with the increased speed.

I got my results back from VO2 max testing last week and my speed and endurance have both increased since Christmas. What this means in Laymans terms is that I can last longer at a quicker pace without suffering the pain of lactate burn slowing me down.

With more speed work before the Marathon, I hope I can run at a slightly faster speed without any detriment. 20 miles is the optimum distance for what the human body can realistically take.
Between this point and mile 26 it can be tough as the body calls on the reserves of oxygen in your blood rather than from the surround. Your glycogen reserves are depleted and people slow - I saw this a bit at the end today where people were almost at walking pace having set off for too long at an unsustainable pace.

Having a strategy for taking on carbohydrate gels, energy drinks and sweets alleviates some of this but research shows a lot of it depends on ensuring your training has covered you for different eventualities, longer distances and knowing what your body can take. That and of course having the mental strength and skills for handling pain. Again, today, I used the breathing technique advised (in through the nose, out through the mouth and really focussing on trying to do this through your diaphragm and handling your pain rather and attending to it than trying to distract yourself).

As I tired, I really struggled to focus on the breathing as I tired, but trying to concentrate on it did work and I was able to stretch out in the last 2 miles. Finishing with a second to spare. Bring on the 22 mile run next week. :-)

Day 56 for FLM 2009

Breakthrough!

2 key things very quickly before I go and try and catch Man U play Inter.

1) It looks like I have a title for my thesis. There is still a lot for me to do between now and Tuesday next week but a weight has been lifted. I'm having an issue with obtaining info on the study I am basing mine on but I'll be able to move ahead regardless.
Relief!

2) Had the best track session I've had so far last night. I've been training using a mindfulness technique for breathing. I have to try and give it a go on a longer run and hills. But last night I felt completely in the zone (to use psychology speak) and ran 8 k's on the track easily all the way. In two 1 k trials during that I clocked 3:53 and 3:49 respectively. Very happy with that part of my training. I'll keep things updated on the breathing technique.

Days 49 to 55 - A week in running

After a hectic week last week and an equally busy one this, I'm just updating now. Ironically enough I've been offered my first guest blogspot on smarterfitter.com, which I'm trying to find the time to do! I went out with Tim and Mon from there for a curry, which Mon blogged that you can read about here. The irony being I was going to write about how much of my work with clients is based around finding them the time to do extra exercise or have time out from work/stress etc! Uni is busy, the Marathon shop where I work is busy with only a month or so to go and the training is going up, so I have less time to play with.

It's just a busy point in the year here. I've a week to complete my research proposal, and having rolled around 2 ideas for a long time, having spoken to my tutor, I've had to can them and do something that I'm not as initially enthusiastic about. I'll deal with it though. There's some really interesting research out there to build on and I think I've begun to find an angle that interests me, so I'll give it my best shot tomorrow and see if it flies with her and then write it all up by next Wednesday. I can't wait to have it finalised. I thought I'd got to that point on Friday and the sense of relief I felt was immense. A huge weight off my shoulders and I had a study that I really felt I could get stuck into and run with. The flattening I felt yesterday was the lowest I felt since starting the course but I picked myself up overnight and woke with a can-do attitude today. So far, productive for the week, this afternoon, fully focussing on a realistic plan and outline to present tomorrow.

So, back to the running. We have 4 runs I've completed since my last confession.

First up was the VO2 max testing I did on Tuesday night. I'll write more on this once I have the scores and can upload them to show you how useful this is as a training exercise and as a way of finding your optimal running speed and heart rate.

Second was the hill session a few of us from the club ran at Mile End Park. Having done a run down to Limehouse basin, 7 of us then ran back and forth over the big bridge in the park. Fast up, slow down. Good to vary the pace, and of course, having others there spurs you on. A gentle return to the clubhouse and then on the Friday a I ran the third run of the week. A gentle half-hour round Clissold Park to keep the legs loose before my main mission of the week.

Come Saturday, having gone to bed at 5am after a DJ gig, I had some porridge, a bit of toast, and having stayed off the alcohol this time, set off for the 17 mile run to up my distance. Optimistically I was hoping to 8 minute mile and then on the 11th mile, hit Victoria Park to join the back of the Mike Penman 10 k race so I could finish strongly with the backing of my clubmates. I'd worked out a lovely route that took me up the Lea Valley for a bit, before following the perimeter of Hackney Marshes and past the Olympic site to drop me by the inn on the park at the start of the race. I left late from my house and found the going tough. I did the first 3 miles in 24.30 so wasn't too far off the desired pace, but I slowed a bit and then just found my groove.

'Sod the time' I thought and kept plugging away. I hadn't eaten enough, so my strategy for taking carbohydrate gels got bought forward so that I could get some energy back into the legs. By the time the first one kicked in, I was already taking in the scenery, and having thought about how good the previous week had been, mentally I was really positive and knew I was nearing my destination. I got to the park and was disheartened to hear my GPS watch beep to signal the batteries dying. I'd so relaxed into my running that I'd not glanced to see my time for the best part of three-quarters of an hour. Still, I had my wristwatch on and clocked when I'd left home, so at least I could calculate my overall finish time.

I got round to the start of where the 10K had started, and the club runners from VPH, Walthamstow and Orion were already coming round for their second lap. I was noticeably slower than everyone, not surprising! But plodded on and cheered on my clubmates as they sped past at different points. One of the marshals accidentally told me that I was only needing to complete 2 laps, but as I passed Rob and Emily a bit further on, they informed me I had to do another one! Bugger! I carried on and necked the third gel of the day to boost the energy reserves. By the start of the final lap I was pretty much on my own, but Tim from the club ran alongside me for the final part and as ever, spurred me on with his positive comments.

Got to the clubhouse weary, and had done 17 miles in 2 hours 25 minutes. 8.5 minute miling feeling tired as hell. Not bad. Bodes well for the Finchley 20 this weekend. I'll get my rest in and hopefully I'll beat last year’s 3-hour mark.

Wish me luck for that and the thesis write up!

Day 48 for FLM 2009

So it was the club 20 mile race this weekend. 8 laps of a course in Victoria Park. I'd made the vow already that I was only going to run 15 of it as part of my training schedule for the marathon. As I'd done 13.1 in the half marathon the weekend before, going to 15 (up by about 10%) was a sensible idea. Some of the more regular runners who are also doing the marathon were going to do the full 20, but despite their attempts to try and convince me, I was stressed after the week and only wanted to stick to feeling comfortable. That, and having done a 9 hour shift in the Marathon shop the day before, my feet were aching.... and the 3 pints I'd had the night before as well had disrupted my sleep. Perfect preparation Stu!

Given the good work of the week in all my other running, I only added to my own tension of having to up the mileage of training via doing this race. Still, I felt good as we set off and I was happy in my mind to have a race plan of 'just making it round'. The first lap or so were ok, and I was joined by a guy alongside me who I hadn't seen for a while, and he wasn't racing either (he'd been on the guinness the night before too!). It was nice to have the presence of someone alongside to push you on but I could definitely feel myself flagging at the end of lap 4. He opted to push on whilst I carried on at a slower pace. By this point I wasn't on it in my head.

The legs felt tired, I didn't want to be there, and I was wishing away the last full lap so that I could focus on doing the half lap to get the miles in and finish. The negative self talk was creeping in. This can be a killer if you're running on your own and you don't have that much motivation.
Though I'm a pretty positive person, when I get negative self talk, it subsumes me. I can get in negative spirals and if I'm not enjoying it, the running can seem too hard and I'm really not enjoying it.

I was down on myself, my fitness, how I need to do more running and other exercise to get myself to a good state for April 26th. In hindsight now, having rested and a few days after the event, I can see how ridiculous this is. Sure, I could do with some more core work and I could have done a few more sessions that for life reasons, I've missed. But hell, think about where I was this time last year. The highs my running and the amount of miles I've done.

Anyhow, I finished. I felt relief but not happiness. I did a short warm down and the legs and all of me felt heavy. In these situations, I just rationalise it that every 9 or 10 runs, you're going to have a bad one. This was just such a case. Having had 2 really good ones (the half marathon being done when I was recovering from food poisoning it turns out), I came crashing back to Earth with a bump. No bad thing. But I've learnt a new technique the last week in Sport Psychology.

In the States a few years ago, after each game a basketball team covered in a season, their coach would do a post match debrief. He called it 'putting the game to bed'. He got all the team to discuss the game. The good points, the bad points, what they could do better next time. Whatever the result.

After everyone had had their say, no more would be discussed on the game and it would be 'put to bed'. This let the team clearly focus on the next game. This week, I re-thought this race. I've rationalised it, written about it. And now, I'm putting it to bed. On to the next run.

Day 46 for FLM 2009

Tonight was the monthly handicap race with the club at Wells Street Common. A 1 mile course that is lapped 3 times, each starter setting off a minute faster than the time they had posted the previous month. So, in this case I'd run it in 21 minutes last time, so Dave (who'd done the same) and I set off as the 20 minute group. The slowest runners start off first and then each successive quicker group of runners follows. The logic being we should all moreorless finish about the same time.

Having had the massage, rested (after a stressful couple of weeks at uni) and swam, I felt good setting off on this run. Dave and I are pretty evenly matched but I felt I had enough in the tank to keep him at bay for the race. Most importantly, my legs felt free of any tightness having had the massage. I really felt I could stretch out with no ill effect. The pace of the running was good and I was really confident I had enough in the tank to complete.

Dave and I agree that clockwatching in a race like this is pointless. You need to concentrate at the task in hand. I felt pretty unrelentling and running round the edge of the common next to peoples back walls to their garden I could sense where Dave was by where his shadow fell. That and the stomping of his feet behind me!

Coming into the last part of the route, the straight to the finish, which is about 150 metres long, I knew I had Dave beat. I didn't have much in the tank to floor it as I usually like to do but I had enough and was going at a good pace anyway to up it. Those that had finished were by the line cheering us on (which always helps). I pushed on, Dave matched me but I came in ahead of him on 19 minutes 39 seconds, a new personal best. Two PBs in a week, when I wasn't even trying for them. It felt good and Dave was very grateful that I'd pushed him all the way. Possibly my best run of the year. Happy Stu.

Ancient Wisdom for Sport Psychology

Ancient Wisdom for Sport Psychology
By Dr. Randy Borum
(First Published in Black Belt Magazine, March, 2009)

What could a bunch of old guys hanging out on a porch more than two thousand years ago say that would be relevant for today’s martial artists and competitive fighters? Quite a bit actually. Around 300 BC in Athens-during the Hellenistic period., Stoicism emerged as a popular philosophical movement

Philosophers in ancient Greece tackled big questions about the nature of life, being, and morality, but they also sought to apply their principles and theories to practical problems. The Stoics, for example, focused on understanding happiness in living. That issue is certainly relevant today. But some of its core teachings parallel many modern concepts in performance psychology.

Keep in mind Stoic philosophy was highly influential among the Spartan warriors and their leadership and in structuring the training at the agogae. Spartan warriors certainly seemed to know something about mental toughness. No one is calling for a full-scale return to the ancient Spartan lifestyle. Nor am I suggesting you need to change your life philosophy. But consider the modern relevance of these old-school ideas

First say to yourself what you would be; and then do what you have to do. – Epictetus

Stoics were big into logic, reason, and planning. This quote is only one of many references to the importance of setting goals and moving purposefully toward them. The assertion to “do what you have to do” reflects their “no whining” orientation. Keeping your goals in mind will motivate you to push through adversity. Complaining when things get tough will not help your training. You must take responsibility for your goals and for doing what you have to do to attain them.

Your life is what your thoughts make it. -Marcus Aurelius

Thoughts control the climate of the mind. They also affect how we feel emotionally and physically. We can choose which thoughts will populate our minds. We should choose thoughts that are positive and that facilitate our best performance. If you occupy your mind with doubts, limitations and physical discomfort, you give those thoughts power and make them stronger. Unless you are being proactive and directing your thinking, your brain will likely default to something negative. Focusing on negative thoughts, feelings, and sensations makes them worse. Confident thougths and fortitude can help give you a much needed boost.

People are not disturbed by things, but by the view which they take of them. It's not what happens to you, but how you react to it that matters. – Epictetus

How we think about things often matters as much as what we choose to think about. Sure, bad things happen. We can reasonably react with sadness or disappointment. But disappointment doesn’t have to lead to devastation. A loss can lead to an opportunity. If you feel jitters, you can interpret them as a sign of anxiety or as feeling energized. We have the potential to control our reactions and attribution and those often affect our happiness and performance more than events themselves.


You have power over your mind - not outside events. Realize this, and you will find strength. - Marcus Aurelius

Part of the wisdom of focusing on our attributions rather than events is that our attributions and interpretations are under our control. One of the cardinal rules for managing sport anxiety is to focus on what you control. If you compete, you will do better to focus on your performance than on the outcome. Many things can shape the outcome of a fight or competition, but if you prepare yourself and perform to your potential then you have succeeded in moving closer to your goals. How did Stoics think people should handle negative events beyond their control? Acceptance.

To be everywhere is to be nowhere. – Seneca

If you’re competing in martial arts, it’s important to keep your head in the game. You need to keep your focus. That means learning to manage distractions and fixing your attention on your performance and your goals. Losing focus is one the greatest sources of error in competition. Staying focused in the present is most likely to keep you in your zone of optimal performance. Marcus Aurelius said: Confine yourself to the present. Never let the future disturb you.

Control thy passions lest they take vengeance on thee. – Epictetus

Stoics are sometimes misunderstood as being unemotional. Not true. They firmly believed, however, people should control – not be controlled by – their emotions. This is true for competition as well. Stoics warned against destructive emotions like fear, hate , and envy and any consuming, uncontrollable passion. Negative passions were likened to running down a hill and not being able to stop. They cause bad impulses and bad judgments, which make you feel emotionally unsettled. The Stoics instead sought inner calm and peace. They strove to be unimpassioned, not unemotional. Self-control and mental toughness were virtues that led to a balanced and rational approach to life.

As you reflect on your modern dilemmas and seek to excel in your chosen sport or discipline, consider how the wisdom of ancient Stoic philosophers might apply today.