Training and Your Mental State

Training and Your Mental State

    Training and Your Mental State

    All you really need is a rudimentary set of guidelines and a lot of perseverance. Make no mistake; you will be training to the limit. This means:

    • breaking down your leg muscles on a daily basis, then rebuilding it, better than ever.
    • Pounding your bones to the pavement until it gets compacted enough to handle 26.222 miles (42.2k).
    • Increasing your ability to take in oxygen and circulate it to your body.

      Mental Focus

          Your goal is to block out as much as possible. And, accept the pain, heat, discomfort, etc.

              Goal Setting

                  Most marathon runners don’t put 26.222 miles (42.2k) as their goal. In fact, most training plans will not require you to run the full length as part of your practice run. The most you will do is around 18 miles (28.968 k), a couple of times. Below is what you should expect, mentally.
                  Before reaching 18.641 miles (30k) you will be setting your goal much higher, say 0.621miles (1k) to 1.864 miles (3k) at a time. This is because you still have plenty of energy. This is a mind game really. You do not want to over exert yourself at the beginning. In the middle portion, you do not want to keep thinking of how far you have left to go. Near the end, you want to keep thinking of the pain you’ve gone thru to get to this point and how finishing the race will make it all worthwhile.
                  Zero to .216 miles (10k) Goal
                  At this point your main goal is to pace yourself. Your mind will push you to jog faster. Having prior experience with an actual run will allow you to keep your focus and run at your own pace. Remember, at this point your muscles are not yet working at their optimum.

                  6.213 miles(10k) to 12.427 miles (20k) Goal

                  Hey, the pain has gone away! After 6.213 miles (10k) your muscles are at its best. It’s all warmed up. The blood flow and heart rate is steady, and all the minor discomforts have gone. Yes you are tired, but not spent! This realization allows you to cross the line into.

                  12.427 miles (20k) to 18.641 miles (30k) territory.

                  From 12.427 miles (20k) to 18.641 miles (30k) territory, you will be pushing yourself some more. You your goal will .310 miles (500 meters) to .621 miles (1k) at a time. Muscle fatigue and pain will set in, and you will be forced to slow down. This is a good thing really, because you want to conserve as much energy as possible, for the last 6.213 miles (10k) stretch. It is important to not give up mentally. At this point you’ve been running for around 2, maybe 3 hours. You’ll be thinking, “I’m only half way!

                  18.641 miles (30k) & Up The Wall

                  Once you reach 18.641 miles (30k) or very near it, you will have spent all your carbohydrate reserves. To be more specific, the carbohydrates you’ve stored up and converted to glycogen is all gone. You will be running on pure fat, and that ladies and gentlemen is like hitting a wall. Your feet give in, you feel pain all over, you’re overheating, you want to lower your arms, and just drop to the ground.
                  At this point, you’ll be setting goals from .062 miles (100 meters), to 6 steps, to 3 steps, to 1 step at a time! This is where mental toughness and all that training will come in handy. Proper training can allow you to hit the wall much later in the marathon, say at 24.854 miles (40k). This way you are at the home stretch, have more incentive to push past the pain and finish, as opposed to giving up.

                  Running Alone

                  Training alone is okay. In fact, a marathon is one sport you can finish without a team. Although, it helps to have one, it is not necessary. Some prefer it this way. It allows them more freedom to enjoy their runs and pace themselves. At the very least, you should have a support team on race day. This is because you will need water, carbohydrate gels, towels, etc.
                  Tip: join your local running group. This allows you to have the option of training alone and in a group. This also provides you with necessary support on race day. As much as possible, do a couple of practice runs with the group.

                  Running Buddy/Group

                  Having a running buddy or joining a running group keeps you mentally motivated. You get running pointers, Having a running buddy or joining a running group keeps you mentally motivated. You get running pointers, encouragement, and someone calls you up and forces you to continue your training. Your buddy and group allow you to train much harder, by pushing you a little bit more. Also, by training with a buddy or group, you know what it feels like to lose your cool and up the pace to dangerous levels. This is a very important lesson for a marathoner to learn, and it is better learned during a practice run, than on race day.
                  Tip: select a buddy or group that has maximum motivation, a couple of experienced runners, and have the same training schedule as you.

                  Social Media Boosters

                  Nowadays, you have plenty of running gadgets than can record your heart rate, average pace, mileage, etc, and post it in social media. By going public with your information, you are motivated to do better. Just make sure that you are not cheating your records. If you run with a buddy or group, this should prevent the same from happening.

                  A Caveat (Anti-Selfie)

                  Please avoid taking selfies during you runs, especially on race day. This can cause injury and in the case of race day, a pile up. In fact, just recently one runner caused a “crush” in the recently held Hong Kong marathon. This resulted in a pile up and injuries! If you must take shots before and after, but not during! But the author suggests, warm ups and stretching as a better way to spend your time on the starting grid.
                  Copyright © 2019 Life Her

                  Post a Comment