Motivation and Running

Motivation
During training periods, especially in summer training, motivation can be a big issue for distance runners. Running in the heat, running the same routes, running alone, are a few factors that can lead to low motivation and can beat the energy out of any runner. There is a natural tendency for runners to be highly motivated in the first few weeks in training and towards the end of training when the season is about to begin. But what happens during those middle weeks can determine the success or failure of the entire summer period. If you are in a traditional summer training program, the end of July marks around seven weeks of continuous training. Many times I hear runners explain that a week or two off isn't going to be a big deal because they are in shape and that after a week or so they can pick it back up. Unless a runner is experiencing injury, consistent pain, or hasn't had proper time off, this is not the time to hang up the shoes to wait it out! Understand this feeling is normal. Face it and challenge yourself to shrugging off this temptation! So what can you do as a runner to help prevent the lackluster portion of your training?

5 Ways to Help Motivate Runners

Different Location Run
The majority of all motivation problems is simply a result of running the exact same routes day in and day out. Some runners aren't affected by this while others cannot handle seeing the exact same mailboxes, cracks in the side walk, roads over and over. This one is simple, go to a new location. With tools like mapmyrun.com, finding your mileage in new locations has never been easier. Running in a different location doesn't need to be in a far away place, it can be down the road. It simply gives you a different start/finish point.

The "Drop Off" Run
I like this one because it allows you to mentally think as if you are in a race. Have someone drop you off at a point exactly the needed mileage from your house. Start from that point and run straight-shot home. We overlook that 99.9% of our summer training runs are out and backs or loops from your home. This "straight-shot" running can incorporate a sense of road racing because you are not repeating the route, which most races don't do. Not only does it help in this aspect but many times you are running in new locations due to the distance being spread out in one route rather than half out and half back.

A Mile For ..... Run
By far, this is my favorite. I got this idea from a friend who during marathons did this to help keep his mind focused within the hours of continuous running. It's really easy to do but very powerful in the end. Let's say you have to run a six mile run today. Before you go out, write down the names of six people or things that are very important to you. Find a marker and list these names on your arm where you can see them. During each of those miles on your run, think about that person and what they mean to you at that moment. Think about why they mean so much to you and how they have helped get you here to this moment. Dedicate and run that mile for that person. What's amazing about this little trick is we often overlook the power of "purpose running" (other than getting in shape). It can push your motivation to new levels. I used this during the Boston Marathon and I will tell you that during the most difficult times of the race, it helped me push on. Amazing stuff!

Buddy Run
Running with friends is another fantastic way of breaking lackluster motivation. Set up times and locations with your running friend(s) and go out for a run. Remember to make this a true buddy run, NO MUSIC! This provides a great period of time where you both can talk about anything, uninterrupted. BONUS: Make it fun! When planning out your run, see what color of clothes the other is going to wear and wear the same outfit. Try to make your runs fun and goofy, it shouldn't always be serious. Maybe a costume? How funny would it be to see Batman and Robin running down the road?? Get creative!

Change your Music
Lastly, if you are out on your own, change your mp3 music or make a new playlist of music. Music is a great motivator but can get very stale if you are listening to the same music. Try making a playlist exactly for the determined time or distance of your run and see if you can perfectly time it with your run.

Tip of the Day - Motivation
One of the coolest videos I've seen in awhile.
You need motivation?? The title of this video, NEVER, NEVER GIVE UP!
"The Race"

 

"I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought."
                                                                   --Arthur Blank

Fartlek Training

Suggestions - Fartlek 

By definition, Fartlek, which means "speed play" in Swedish, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. 

Ok, so what does this funny named idea really mean to you as a runner? Actually a lot. Fartlek training is the next level of training for distance runners. Once a runner has successfully completed 2-3 weeks of base running they are ready to begin Fartlek training.  What is so great about Fartlek and why will it help me? The easiest way to explain Fartlek is to look at a picture of a heart monitor:

When we go out for a easy run our hearts maintain a consistent rhythm that helps provide the needed oxygen-rich blood to our extremities. In distance running, your heart gets stronger as you get farther into training.  After a period of time, your heart actually gets use to the training and levels off. This is something all distance runners need because it gives us our endurance to run farther and farther. But, we as distance runners, also want to cut down our pace and work torwards improving our personal records. Like the picture above, we want our hearts to work on different paces, faster and slower. Weight training allows our body's to build muscles in common regions like arms, legs, and chest, but a lot of people overlook the idea of building a stronger heart. Your heart is a muscle and with proper exercise you can build its threshold. By fluctuating your speed on a run, the heart is pushed in different ways that will help strengthen it overtime. This must be completed in a smart and tactical process. Like the saying goes, too much of a good thing can be bad.  So take Fartlek training in small doses at first and then build up as your training progresses.  In the end, Fartlek training will make you a stronger and more competitive runner and it will challenge you when your out on a training run.  

Did you know?!? That on average, distance runners have larger left heart ventricles than people who don't run? This is the result of the your heart pushing more blood at a stronger pace while running.    

Rules of Fartlek Training 

1. Only run Fartlek's 1-2x a week.  

2. Pacing: You should have 3 speeds in a Fartlek run, easy, tempo, and race pace. Easy pace is just that, easy. It’s the pace you should feel very comfortable running 4-6 miles with. Tempo is a pace where you could talk, but yet difficult to maintain, to a running partner. Finally a race pace is where you would be at for a 5k race.   

3. Always begin your run with your easy pace at least for 10 minutes then begin your change of pace. Try ending your runs on your race pace, practicing your finishing kick is always key!   

4. Please understand the proper and intended procedure of Fartlek training is to balance your speeds. Don't go out trying to push race pace for the majority of the run.  This is not what Fartlek training is! Faster speed = Shorter time. Try running at tempo for a couple of minutes and slow down to easy. On your first few Fartlek's, race pace periods should be minimal, 2 or 3 times.   

5. Fartlek's are great because they have little to no rules, like the number of times you speed up or for how long. Make Fartlek running fun. Look up on your route for markers like a sign, turn in the road, or a tree. Pick up your speed until you get to that marker. As you get more comfortable with this type of training, try reaching markers farther out on your route. You might notice that Fartlek training  becomes your favorite as it challenges you and before you know it, your done.  

6. Always stretch after Fartlek training.   

Tip of the Day 

Fartlek runs should be unstructured, so do not time your run. This will be the only time you hear me say that. But Farlek should be viewed as something you run a little differently each time. Leave your watch at home!

Weekly Update
Here is the current list of weekly totals. Please look over and make sure it is correct. There are a few of you who have yet to email their totals, please email me!