Fitting Remarks: Mental Toughness for the Marathon Seminar at TC Running Company

Last Thursday night, I attended a seminar at TC Running Company about “Mental Toughness for Marathons.” It was presented by Kelsey Timm, who is a mental training consultant with the Center for Sport & Performance Psychology in Mankato, MN

I’ll do my best to quickly summarize what we talked about but I think you could benefit the most from attending yourself the next time they host it!  TC Running Company plans to bring the same group back in the future, maybe around Boston or Grandma’s Marathon time next spring. I recommend checking it out!

Let go of what you can't control...

First, we talked about issues that are within your circle of control and those that are outside of it. You have to learn to let go of all the things that are outside of your control and focus on the things you can actually control. You can focus on how you react to the things outside of your control but you can't spend precious energy stressing about them.

• Examples of things outside your control (in running): weather, spectators, course, stomach issues, cramps, logistics, injury, competition, traffic...

What you should spend your energy focusing on is controlling your APE!

      

   
                                                            A-    Attitude

                                                     P-    Preparation

                                                     E-    Effort   

Your "APE" consists of the three factors that you can control when racing- your attitude, your preparation, and your effort. You can control your attitude (positive mantras!), you can control your training (how well you've prepared) and you can control your race effort.

Tips for the starting line...

When you get to the start line, do not focus on the training you didn’t do.  Focus on the training you DID do. Think about the awesome runs that you had!

Train Your Brain..

• Use imagery- picture yourself succeeding.
• Run through your race plan in your head.
• Mentally prepare yourself to keep good form when the discomfort comes.

Overcoming Negative Thoughts:

• People must experience a 3:1 ratio of positive emotions to negative ones to flourish.
• Be aware of what’s going through your head.
• 70% of people's 60,000 thoughts a day are negative!
• Realize that you will have negative thoughts, but you will chose not to listen. 
• Replace the negative thought with a positive thought.
• Great athletes talk to themselves; they don’t listen to themselves (at least not the negative!)
• Focus on something motivating, something good, something positive.
• Work to reframe the negative into positive. "I can't do this"- change it to "I have trained for this. I am ready."

Mantras/Create Your Power Phrases

• Put your mantra somewhere you can see it. Write it on your arm! (This reminded me of the mental tips that Liz talked about in THIS INTERVIEW.)
• Come up with a mantra that works for you. "I am fit, happy, and in control." 

Discomfort is a part of running.

• Discomfort is part of pushing your body and doing your best in running. 
• Mentally strong runners learn to embrace the discomfort that comes with running
• Make discomfort your alley not your enemy.
• Don't avoid it; embrace it!

How will you use discomfort as information?

"This is how I know that I’m working hard."

How will you label your discomfort positively?

Name your discomfort and welcome it. Kelsey said a lot of her runners will name their discomfort after a "hot guy", and when the discomfort comes, you welcome your hot friend joining you on your run, 

"Oh, that's just Ryan Gosling joining me for a run. Hey Ryan!"

What positive emotions will you connect with discomfort?

"I’m pushing myself harder than most people can or will."

"This is just me getting closer to my goals." <-- love that one!

Welcome the discomfort, as you welcome the accomplishment.  

Discomfort is another challenge to overcome.

I apologize that this was sort of a hodgepodge of ideas that I kind of failed to make cohesive...but hopefully something will ring true for you.  Like I said, you'd be best off attending one of these seminars yourself and hearing it all first hand from the experts, rather than from my notes. 

Good luck runners! Think POSITIVE.

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Fit Tip Friday: Managing Race Morning

Today’s Fit Tip Friday is all about managing race morning (and a little about managing the evening before race day)

Race morning at Flying Pig...Be sure to get a picture or two, even with a random stranger!

Most likely on race morning, your stomach will be full of nerves. The big day is finally here! 

I have completed 16 marathons, but I still get nervous on race day. Yes, even with experience, I am not able to completely eliminate the nerves, but my experience has given me some insight into some things you can do to make race morning as stress-free as possible.

My first tip is actually for a few weeks before race day...

I suggest that you treat your last few long run as trial runs for the race. Eat the same thing the night before and morning of. Wear the same outfit that you plan to wear on race day. Go to bed early. Figure out what works for you!

Then, a few days leading up to the race…

Get plenty of sleep! No one sleeps that well the night before the race. Experts usually say to try to maximize your quality sleep in the days leading up to race day.

Hydrate, hydrate, hydrate!

Now, the day before the race…

• Hydrate some more.

• Figure out where you need to be race morning and when and how you’re going to get there.

• Take advantage of all the information on the race website, especially any details about transportation to the start or from the finish.  Coordinate with any friends or family that are helping you get to where you need to. Have a plan and build in a buffer in case of unforeseen circumstances. Read the course guide and ask questions at the expo.

• Lay out your outfit the night before. In fact, try everything on once last time to make sure there are no issues.

• Pin your bib on your shirt the night before

• Set TWO alarms.

• Make sure your Garmin is charging, and your music if you are using it

• Ensure you have your breakfast food available. Set you coffee pot to auto brew if you can.

• Go about your normal evening routine and try to get some sleep. Watch a movie or read a book to keep your mind off of the race for a bit.

Get Your Race Outfit Ready the Night Before!

Race Morning!

• Wake up, take a deep breath, smile and let yourself get excited…today is the day!

• Put on your race outfit, perhaps layering up with a few throw-away pieces to shed at the start.

• Breakfast, coffee, hydrate, bathroom, the usual..

• Read over some mantras to pump yourself up (like THESE)

• Get yourself to the start line (according to whatever plan you figured out earlier)

• Get acquainted with the staging area- Where is bag/gear drop? Where are the bathrooms? Where is the start line?

• Head to the bathroom. There will be a line!

• Drop your layers if doing so and put them in your gear bag.

• Go to your starting corral.

• Start running…don’t stop until you cross the finish line!

I hope this was helpful to you. Good luck on race day!

...Go check out Minneapolis Running blog today! I am so, so excited to be featured there as one of 5 Other Minnesota Running Blogs you Should Check out! What an honor.

Read it here: http://minneapolisrunning.com/5-minnesota-running-blogs/

Fits Do "Race" Reviews: Surly Furious Five Miler

Summer time means the return of the Surly Furious Five Mile trail runs!

I participated in a few of these last summer (read about one of them HERE) These free trail runs are organized by Surly Brewing primarily as training runs for the Surly Trail Loppet, which is held on September 20^th. 

If you have been reading for a while, you might remember that my friends Kelly and Abby did a guest review of that race last year- read that awesome post HERE! I didn’t get to do the Surly Trail Half marathon last fall because it was just one week before I ran the Berlin Marathon. I am hoping that year it will fit better into my training schedule (OBX Marathon is not until November 9^th) though I haven’t registered quite yet.

With that said, these trail runs are fun whether or not you’re preparing for the trail loppet half marathon!

The Furious Five milers are free, but they are limited to the first 50 people to RSVP to the Facebook event. There will be two more of these- August 7 and September 10. If you are interested, be sure to “like” Surly Furious Five Milers on Facebook.

 Each run starts at 6:30 pm at Theodore Wirth Park.  These are not chip-timed, but rather they are just “fun” runs with a laid-back vibe.

The woman leading the runs is hilarious- I remembered her from last year, and she has a great energy, and helps to make these events really fun.  

This year, five of my run club friends all met up to participate. We put ourselves in the “medium” pace group (There was fast, medium, and slow pace groups). 

The run on Thursday night was two loops of trails that are part of the half marathon course. The course was marked by blue flags, though it was still a little confusing sometimes. We did get a little lost, but we found our way back!

I attended the run with five fellow CBRC friends, but I also enjoyed chatting with a few new runners from other local clubs. (Speaking of local running clubs, be sure to read this post from the Minneapolis Running blog about the Calhoun Beach Running Club HERE)

After the run, there was a drawing for Surly shirts and gear, as well as one free registration for the trail half marathon. I was really hoping to win a registration, but I didn’t…However, every participant in the  Furious Five miler  gets a ticket for a free Surly beer at the brewery in Brooklyn Center.  Originally, I hadn’t planned on going to the Surly brewery after the run, but alas, peer pressure convinced me to go!

I’m glad I went - the “after-run” atmosphere at the brewery was really awesome. Everyone was hanging out outside enjoying the awesome summer night, playing bags, drinking a pint…summer living at its best!

All the runners are very friendly. We enjoyed some good conversation, and I can’t complain about a free pint of Surly!

 Overall, a solid good time.

The folks at Surly know how to have a good time, combining trail running and beer. Guess its time for me to register for the half marathon!

By the way, I wore my Brooks Cascadia trail shoes for the first time. They were definitely stiffer than my Brooks Ravennas, (as trail shoes usually are) Overall, it seemed to be a good fit. I look forward to more trail miles in these!

Fits Do Race Reviews: The Gordon Good Neighbor Days 5k

In yesterday’s recap, I briefly mentioned the Gordon Good Neighbor Days 5k, but I need to give you a FULL recap of this small-town race with big-time heart!

Gordon, Wisconsin is a town in Northern Wisconsin with a population of less than 800 people, but they take their 4^th of July celebrations very seriously. There are mud volleyball tournaments, a festival, duck races, “world-class fireworks”...(here's a picture of us at the fireworks this year)

...and of course, my personal favorite, the Gordon Good Neighbor Days 5k!

Dustin and I had participated in the 5k a few times in the past (pre-blog)  When we decided to invite our friends Abby, Andrew, and Kelly up for the 4^th of July, we were quick to encourage everyone to sign up for the race as part of the weekend activities!

The race actually had online registration this year, which was a big step up from the mail-in registration the last time we participated. It was also chip-timed, which was pretty huge for such a small race! In fact, we could look up our official times immediately following the race on a handful of computers at the finish area. #fancy!

The race started at 8:30 am, so we arrived around 8 am to pick up our bibs and do a short warm-up run (about 1 mile).

The start line was kind of humorous, as no one wanted to “toe the line.” It was a shy crowd, and the five of us ended up pretty close to the front by default, since no one else wanted to move in.

Right at 8:30, the woman organizing the event held up a blow horn and then we were off!

The course was only paved for about 1 kilometer, and then it was all very loose sand and rocks/gravel mix. We probably should have worn our trail shoes to this one!

Speaking of trail shoes, I purchased my first pair.  I bought the Brooks Cascadia, which are the trail version of the Brooks Ravennas (my regular running shoe). I will be wearing them for the first time this Thursday at the Surly Furious Five Miler. I will let you know how they work!

Anyways, back to the race. So the course was quite challenging in terms of terrain, and it was also a little short of the 5k (I think most of our Garmins were just under 3 miles instead of 3.1 miles)  Therefore, Dustin doesn’t really count his 18:31 as his new 5k PR, and I know that I wasn’t actually running 7:35’s either (my official time: 23:03. Trust me, I was not running that fast on the sand!)

But despite the shorter distance, we were all very impressed by this race. There were plenty of people at the finish area cheering on all of the runners, and it looked like quite a few families did this run as part of their family 4^th of July celebrations. Considering the size of the town (less than 800 people), it was remarkable that nearly 200 people participated in this race.

I think what the race may have lacked in accurate distance or that sort of thing, they definitely made up in spirit!  The volunteers were all really great. They even had two water stops on the course, which aren't always available for a short race.

Here’s my summary of the pros/cons of the 5k:

Pros:

-Plenty of parking onsite

-Easy packet pickup

-Online registration

-Chip timed

-Two water stops

-Nice t-shirts (who cares if they were cotton?). 

-The goody bag also had some Jack Link’s Jerky and a few unique items.

-Plenty of water at the finish

-Possibility of winning an age group award- Dustin placed first in his age group (30-39) and he received a pretty impressive trophy! That trophy is proudly on display at the cabin now.

Cons:

-Not a true 5k

-“Trail course” made the run a bit more challenging. One of the runners in our group is still recovering from ankle surgery, so the uneven terrain was definitely a little worrisome for him, but he seemed to still have a good time; he just took it a little easier than normal to ensure he didn’t hurt himself.

I think we all had a great time running in this race, and I really wish the event all the best in the future! I hope they continue to grow and improve. It was so wonderful to see such enthusiasm for running in an area that probably doesn’t have a lot of opportunities like this.

I rate this run a 10/10. Two thumbs up for the Gordon Good Neighbor Days 5k. If we are back at the cabin next 4^th of July, we will definitely be running this race again!

Fitting Remarks: You Know You're a Twin Cities Runner If...

1. You miss the Metrodome…for running in the winter

2. You are all too familiar with the hills of Summit Avenue or the hills of Kenwood Parkway.

3. You know where "the bunny" is. You also know how far it is to run to the bunny from your house and back.

4. You have come to expect road closures around the chain of lakes every Saturday/Sunday in the summer because there is ALWAYS a race going on.

5.You talk about distances in terms of lakes: “Oh, its just a Calhoun/Harriet”

6. You love to hate on Team Ortho.

7.…yet you still love the Monster Dash. Those costumes!

8. You have sent Minneapolis Park & Rec an email asking why they can’t put a porta-potty on that 4 mile stretch between Harriet and Nokomis on Minnehaha Parkway.

9. ...you have been in dire need of a porta-potty on the 4 mile stretch between Harriet and Nokomis on Minnehaha Parkway

10. You talk about the Twin Cities Marathon in terms of the weather. “Yeah, I ran it the hot year." (2007) “Oh really? I ran it the rainy year." (2008)

TCM the rainy year- 2008

11. You know what "TCM" stands for. Better yet, you also know what Minnesota R.E.D., MDRA, or CBRC stand for.

12. You have been yelled at for running on the bike path around the lakes (even though it’s the only one plowed in the winter!)

13. You have stopped during a run to admire a bald eagle/fox/deer/coyote…and marvel at the fact that you are seeing this in the CITY!

14. You know where all the water fountains are around the lakes….but you take for granted just how charming the old-fashioned ones are!

15. You have passed R.T. Rybak on a run...or “Fabio.”

16. You have your running store (Marathon Sports, Gear, TCRC, Run n Fun) and you are loyal to that store no matter what.

17. You have run in a face mask. 

18. You have ended up with frostbite on a run!

19. You have taken in a mouthful of gnats during a run around Lake Harriet.

20. You know where that smelly spot is around Lake Harriet (<--seriously, what is up with that?)

21. You have heard of Ron Dawes, Garry Bjorkland, or Jeff Winter

22. You have done a “Capitol Run.”

23. ...and last but not least, you know you’re a Twin Cities runner because you passionately feel that Minneapolis/St. Paul is THE  BEST running city in the nation. Or the world. Step down Portland!

   Do you have any others to add to the list? Please share!

Fits Do Race Reviews: The Fast and Furry 8k

This past week was just packed full of races! The pub run, the Brian Kraft 5k, the French 5k Trail Run, and then we finished with the Fast and Furry 8k!

2014 marked the third year of the Fast and Furry 8k and 5k, the Twin Cities premier outdoor pet-friendly event. Runners, walkers and their pups can participate in a 5k run/walk or an 8k run. Both distances are open to participating with your canine companion. The races are a fundraiser for several charities:

CAN DO CANINES - Current Raised Amount: $3,346.00
HOMEWARD BOUND RESCUE - Current Raised Amount: $1,705.00
MN PAWS - Current Raised Amount: $2,875.00
SAVED BY A WHISKER RESCUE - Current Raised Amount: $3,080.00
THE PET PROJECT - Current Raised Amount: $3,229.00

The race takes place at Harriet Island in St. Paul. I am not sure that I had ever been to this park, but it is quite nice!

After the races, there was also a "pet expo" with vendors and festivities for the whole family (particularly catered to the furry members of the family.)

The 8k event was pretty small, with only 53 runners. The 5k attracts are bigger crowd (and a more diverse set of dogs). Over 200 people finished the 5k.  It was a hot and humid morning, and five miles (an 8k) is a little long for some dogs, whereas a 5k is a little more manageable.

There are restrictions for the 8k that you can't carry or push your dog in a stroller, whereas the 5k is definitely a little more accessible for more dogs, and you can carry your dog however you want to.

I know that I was pretty darn hot running and I'm not wearing a fur coat, right? So it had to have been hot for the dogs too! Dustin ran with Matilda, and I ran by myself. He was definitely careful with her, letting her set the pace. The great thing about the 8k is that it was an out-and-back and there were water stops every mile. The race organizers definitely put a high priority on the safety of the dogs. They reminded participants multiple times not to push their dogs past their limits. They warned runners that if they were seen pulling their dogs along, they will be immediately disqualified.

Fortunately, all the participants seemed to put their dog's safety first- it was a fun event for all participants, including the dogs. For example, I saw one woman in the 8k who turned around at the 5k point instead because she said her dog just wasn't ready for the 8k after all in that heat.

Dustin and I were a little concerned about how Matilda would behave in her first sanctioned race. She's generally a very sweet dog and also generally submissive to other dogs, but every once in awhile, she can get a little feisty on leash towards other dogs (though never towards people). However, she really surprised us. She was extremely calm before the race, not paying much attention to the other dogs at all! Maybe she in the zone, and doing some self-talk to pump herself up!

The race was supposed to start at 8 am, but it was delayed because someone actually STOLE the cups and water from one of the support stops. The organizers had to re-distribute supplies from other stops.

Can you believe that? Who steals water from a support stop? Ridiculous....

The start was delayed by close to a half an hour, but it was not the race organizers' fault, though they were very apologetic. I totally respect that it was delayed, as they wanted to sort things out to ensure that there was enough water for all the dogs and runners. (SERIOUSLY- who steals water from a race??)

Again, Tilda didn't seem to mind waiting...she was super calm before the start, while several of the other dogs were starting to whine and bark.

When it was time to start, we made our way to the front. There was a countdown, and then the air horn went off. Just like that, Tilda was OFF like lightning! Dustin said she was gunning it at the start- their first mile was 6:30! Their overall pace was 7:12. Dustin said Tilda definitely could have gone faster, but he wanted to be careful. He took the time to stop at each of the water stops to let her drink and chill for a bit before they'd take off again.

Since the course was an out-and-back, I was also concerned about what Tilda would do when she saw me on her way back. We often joke that she has a motto "No man left behind!" because she gets upset when one of us doesn't stick with the pack when we're running together. She'll whine and keep looking back to find the man left behind. However, when she passed me at the race with Dustin, she barely gave me a glance as she pushed to finish in 4th place- 2nd place in the dog category :-)

= ==== ======================= === === ============================== ======= ===== 
    1  126 Dan Laplante             30 M   Britney Laplante                 32:16  6:30 
    2  162 Phillip Lafriniere       32 M                                    32:29  6:32 
    3  116 Craig Hagensick          50 M                                    32:58  6:38 
    4  108 Dustin Benson            37 M   Matilda                          35:48  7:12 
    5  375 Brian Meadows            27 M   Komo                             37:54  7:38 

I actually came in 4th place for women (keep in mind, there were only 53 runners in the 8k). If I had only pushed myself as hard as I had at the Irish Run 8k in March, I would have placed and received a prize! I guess there's always next year...

I didn't take the race that seriously, since it had been a full week of racing. I was also really sore from a tough kettle bells workout the Thursday before (We did a version of the Filthy Fifty Crossfit workout explained HERE) Excuses, excuses! But really, even though I wish I would have pushed a little harder, it was still a really fun event in which we will definitely participate next year.

I loved seeing all the different dog breeds that came out for the races. Of course, there were a lot of vizslas there- there are such a great running breed. But there were also a lot of BIG dogs- great Danes, sheepdogs, English Mastiffs (like the one pictured below) at the 5k, which was cool to see.

All the dog owners were so friendly. We ended up chatting with a lot of nice people. It was easy to have something to talk about, since we all obviously love our dogs and love running!

Race SWAG!
All canine participants received a bandana. There were a variety of colors available, but Dustin never picks the "girlie" colors like pink or purple for Matilda...so she got a yellow one.

Here she is modeling her commerative bandana. You can contact her agent if you want to book her modeling services in the future... :-)

The humans received a short-sleeved dri-fit shirt..(person hiding behind the shirt is not included!)

Sponsors of the Fast and Furry!
The race was sponsored by Pampered Pooch Playground, which is where Matilda goes for daycare and boarding.  The people there are so great- I feel like they really care about Matilda, and she is 100% comfortable there. During the day at Pampered Pooch, the dogs are not in kennels, but are free to play all day with the other dogs, and they get a lot of love and attention from the staff. We can always check in to see her on the webcams on their custom iPhone app. I highly recommend Pampered Pooch for your furry family member!

The Fast and Furry was also sponsored by Bubbly Paws, a local dog-wash and groomer. Vizslas don't need a ton of grooming, but we have still taken Tilda there a few times when she was super muddy from the dog park. Their facility is great, and Matilda leaves there super clean!

Check out THIS LINK for a full list of the rest of the sponsors.

If you have a dog, I definitely recommend participating in this race next year. I know that we will be there!

Fits Do Race Reviews: French 5k- Endless Summer Trail Run Series

This past Tuesday night I participated in my first trail run of the season as part of the Endless Summer Trail Run Series (and I checked a trail race off my Minneapolis Summer Bucket List!) This series consists of four Tuesday evening races throughout the summer at different parks in the Twin Cities area. The distances vary from a 5k up to 7 miles. (Please note though- even though they are marketed as 10k, 5k, etc. those are only "estimated" distances.)

Schedule of Races:

French 5KM | Tues, May 27 2014
Lebanon-Jensen 10KM | Tues, June 17 2014
Lebanon-Schulze 7MI | Tues, July 15 2014
Hyland 7MI | Tues, August 12 2014

The French 5k was the first race of the series. Dustin and I joined a few friends from the Calhoun Beach Running Club for the run.

"The Start Line"

There was water, plenty of bathrooms, and music while we waited by the start line. There were only a few same-day registration spots left, and I think the race ended up being sold out with around 300 runners. 

The race started promptly at 6:30 pm. There were some brief instructions about the course, course safety, etc, and then we were off!

Trail running is a whole different beast than what I'm used to on paved trails. We went through mud puddles and jumped over roots and branches. We climbed over several challenging hills. I had to walk up some of the hills, but apparently, that's pretty common in trail races- well, at least for me!

The course was clearly marked with arrows and chalk. There was a support stop around the half way point, even though it was only a 5k. Safety first on a hot summer night!

Gear? I don't have specific trail running shoes yet, but I have been looking into purchasing some. Any suggestions? For now, I just wear an older pair of my Brooks Ravennas that I don't mind getting wet and muddy.

After the race, there was beer and pizza for all participants. 

Best part of the night! It is such a cool laid-back vibe at these events, I really enjoy it.

After the race, there was a drawing for plenty of good prizes from the Endless Summer Trail Run Series' sponsors. Unfortuantely, I didn't win anything...maybe next time!

We hung around for awhile after the race chatting with other runners, but surprisingly it started to get a little chilly. Around 8:30 pm, we headed home for the night.

I highly recommend that you check out one of the next three races in this series. Hope to see you there!

Its kind of interesting that within three days, I ran three very different 5k's. It started with the just-for-fun pub run on Sunday (recap HERE). Monday, I participated in a very fast and competitive 5k at the Brian Kraft 5k (recap HERE). And then on Tuesday, I ran this fun, but challenging trail race. What a start to the week!

Read last year's recap of this race HERE