Mind Torture

I fall victim of this "disease" I have labeled "mind torture". Running for such a long distance your mind starts to wonder. You can be in the best physiological shape to run a half or full, but your psyche starts to tell you different. Once you are at this point you feel you can't finish your run, and won't be able to accomplish the finishing goal: 26.2, 13.1, or any mileage. While battling this minor set back, I try to compile lists while running to help me break this psychological game I have created for myself. Here are a few tips:

1. Take it day by day. Focus only on the distance you have scheduled for that day. If you have a bad day don't let it get you down. If you starting thinking how hard that "easy" run was it will create a downward spiral resulting in you throwing all your hard training out the window. You won't always have a good run. There will be bad days, and you have to accept it and move on. If you accept it and move on your next run, or next couple of runs, will be the best you've had.
2. Proper running gear. I can't say it enough. If your shoes have reached their lifespan kick them out. Get new running shoes. It will make a world of difference! Your legs will appreciate it and will allow you to proceed to rack in those high miles.
3. Mix up your play list and running scenery. Variety will help keep your psyche occupied. This way you won't be focusing so much on how far you are running. Once you reach your desired distance for the day it will feel like a breeze because your mind had something else to think about other than your run. Regardless if it's a new route in a city or park there are always new faces there to people watch and such. A new play list will keep you wondering what tune will be next. The same play list leaves no excitement of what "power song" will come up next to give you a boost.
4. Motivation! I love having a running buddy. It is best motivation to keep me going. It allows you to have someone else to share your accomplishments with. Motivation can be in any form. New shoes also motivate me to go out, run, and put some miles on my shoes. Tracking your progress is a great tool for motivation. You can do it the old school way with pen and paper and track your frequency, intensity, duration, mode/type (FITT Principle). There are also online applications you can download from places such as active.com, or even Facebook. Another mode to track your progress is Nike+. I've been introduced to it and fell in love. I'm addicted and have only used it twice. It helps keep track of all the FITT Principle as well as future goals, averages of different aspects, and more.
5. Stay positive. It can be hard when you hit the runner's block to stay positive, but after you fall you have no where to go but up. Running long distance is tough. If it was easy everyone would be doing it (so cliche, I know). Keep a clear head while running and stay relaxed. It will help keep you from playing games with your mind.

It's all easier said then done, I know. I catch myself falling into the trap of runner's block and mind torture when my running routine because predictable. When I change at least one aspect of my routine it helps me to get back in the groove. It's all worth the outcome! So change one thing in your routine and watch how the progress will begin to increase.

Training Tip of the Week: Take care of your body. Pain is your body's way of telling you something is wrong. That's not to say all pain means you're falling apart. You know your body and you know when something doesn't feel right. So when this occurs stop and take care of the problem before it escalates into something major. If rest is need, do it.

Training Song of the Week: So Right- Dave Matthew's Band. Jam Bands are always a great choice when all else fails. One thing I love about DMB is the countless song choices! Love it. Enjoy it.

Happy Running,

Jayme

What's Your Terrain of Choice?

Few Types of Terrain:

Road/ Pavement:

Pros:

• Seems to be the most common type of running terrain.
• Easily assessable especially when you don't have time to research a new course.
• If it's a park course, or just even the city sidewalks the pavement is normally kept in good condition with little to no holes or breaks in the pavement. This is good to help prevent injuries.

Cons:

• Not very forgiving; therefore, common leg injuries, such as shin splints, can often occur.
• Traffic. With traffic comes people concentrating more on you running than on driving.

Grass:

Pros:

• Grass is very forgiving on your legs. This is good for people who are hard footed because more shock is absorbed on the grass than on the pavement; therefore, helping to prevent/ heal any future/previous injuries.
• Good learning ground for perfecting good form. Run on grass if you are having a problem with stepping too hard so you can practice correct form with more shock absorption. Slowly progress to other terrains once your form is in better shape.

Cons:

• Provides more of an obstacle course. You have to be more aware of any hidden, or obvious, holes in the ground.
• Can be itchy if the grass is not cut, or can be infested with poison ivy.
• May be mixed with dirt resulting in dirty shoes.

Trail:

Pros:

• Trails can be a combination of dirt, gravel, boardwalks, bridges, and some pavement.
• Your legs absorb shock better because of the natural terrains of dirt, gravel, boardwalks, and bridges.
• Trees along the path provides more shade than on an open road.

Cons:

• You have to be aware of any rocks, uneven paths, or holes depending on the trail.
• Can be too excluded from civilization so bring a buddy.
• No water if not at a park.

*My terrain of choice at the moment: Trails*

Trail Raves:

• Feels more refreshing because of all the fresh air from nature.
• Temperature is a little cooler on the trail and helps keep my endurance going.
• The forgiving factor feels like you can run longer and harder.
• The scenery helps pass time while on long runs.

Trail Rants:

• Inexperienced bikers who are all over the course and have no respect for runners.
• Transitioning from a bridge/ boardwalk to a paved part of the course. The stress levels change abruptly causing your pace to change and get readjusted.

Suggested Trails:

-North Georgia Area:

• Big Creek Greenway- The trail will be roughly 15 miles in length one way (don't quote me). It expands from Fulton to Forsyth County through excluded paths. It defiantly is a "greenway" with lots of trees and shade. Few complaints: The trail is fairly new and not much information regarding access is provided, and some parts have too much pavement. But overall it's a good choice.
• The link is only for the Fulton County part of the trail: http://alpharetta.ga.us/index.php?p=136
• Sawnee Mountain Preserve-Commonly known as the "Indian Seats" in Cumming. The trail is about 2-3 miles. I have ran this course a few times, and have actually enjoyed it. It was a challenge to run up and down a mountain dodging all the rocks. Once you get to the top it's a nice view of Cumming (woohoo, it's noting like ATL :[ ). Nonetheless, the trail provides a challenge and is a nice change of scenery.
• http://www.sawneemountain.org/

-Atlanta Area:

• Stone Mountain Park- I have personally not ran the trail, but it seems to be a good challenge. Run up a big rock mountain, yes please. The park has always been a popular tourist attraction for ATL, so why not get a good run in while enjoying some tourist attractions? The trail is approximately 6 miles in length at the base of the mountain.
• This trail is defiantly on my list of things to try!
• http://stonemountainpark.com/maps-directions/hiking-trails.aspx
• I'm doing my homework to provide more information on trails in the downtown area. :)

Training Tip of the Week: Carbolishish: Pack in those carbs the day, or two days, before a long run. Carbohydrates are energy efficient during long runs and allow you to get that second wind.

Song of the Week: Too hard for me to pick. Best thing I have ever done on Facebook was joining the iTunes group. Why you ask? The free access to different albums provided by iTunes really allows me to expand my variety of music. It's like the free Tuesday song by iTunes on drugs. Normally it's like 12 free songs about once or every other month. Top song choices from this week based off the free albums:

• Airstream Driver/ Gomez- So Much to Save Album
• Fine Excuses / Yonder Mountain String Band- So Much to Save Album
• Crazy/ Deep Rooted- Indie Spotlight Sample Album
• Strangers/ Van She- Indie Spotlight Sample Album

Happy Running,
Jayme