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Slowtwitch Forums: Triathlon Forum:
Mental Tricks for Long Runs

Pickles

Aug 22, 08 14:22

Post #1 of 25 (875 views)

Mental Tricks for Long Runs	Can't Post

I did a search and didn't find what I was looking for. I was wondering if any of you have any mental tricks or games that you like to do while on a long run 20+ miles. I run a lot better and faster if I keep my mind busy, I have IMLou coming up and was looking for all of the tips that I could get. Thanks in advance.

kath21

Aug 22, 08 14:26

Post #2 of 25 (867 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

New music in the iPod always helps.

eganski

Aug 22, 08 14:29

Post #3 of 25 (862 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

What was your longest brick run? For me it's 2 hrs..

So my goal was "just get to 2hrs" and I started slow and didn't look at my watch until around 2hrs. After that I said "ok, you got to 2, your longest run was 3, just get to 3..." That was tough, I also started eating cookies at that point. I got to 3 and said "ok, HTFU and get to the finish" which at that point was 29 minutes away. The only 29 minutes I couldn't account for in training. I'm not very good at running (still kind of new to it) but that trick worked for me and will hopefully work again since I'm racing Louisville too and that is going to be my strategy again. It also helps to start the run slow--I'm talking "I know I can hold this pace indefinitely" slow.

Good luck...

http://web.me.com/...My_Blog/My_Blog.html

nebmot

Aug 22, 08 14:33

Post #4 of 25 (852 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

divid the time in half, and think of it just as an out and back even if its not.

45 mins out and 45 mins back sounds a lot better than 90 mins. or if you want, you can practice negative splitting.

DawnT

Aug 22, 08 14:33

Post #5 of 25 (852 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

My trick is really corny, but it helps me. I go through the alphabet and try to think of anything positive that starts with each letter. So, "A" would be awesome, alert, aggressive, etc. I also included anything that makes me smile or feel good, so things like red wine and chocolate are included. I usually only start this when things get tough. The first couple of hours are pretty easy for me, so it's only around the 2 hr mark that I start doing games like this.

gamebofh

Aug 22, 08 14:37

Post #6 of 25 (835 views)

Re: Mental Tricks for Long Runs [DawnT] [In reply to]	Can't Post

Like nebmot, I break it into halves. I never run a "long run". I run "out" half a long
run, and then just get home the other half.

-Jot

rodio

Aug 22, 08 14:45

Post #7 of 25 (810 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Keep track of something that you see during the run. For instance, during IMCDA I counted everyone person that I passed during the first half of the run. So when I came up on someone and passed them, I added +1 to my score. When someone passed me, I subtracted 1 from my score. I used to do the same on my long runs, but with whatever was handy. White cars, convertibles, joggers, dogs, etc. It keeps the mind active and avoids counting miles. You never think, "I'm only at mile 5 of 20....", you're thinking about spotting the next target.

I also always think of runs in two halves, like a few others have said.
----------------------------------------------------------
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parkito

Aug 22, 08 14:49

Post #8 of 25 (802 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Hmm, my best trick?

Holding out my hand with the thumb raised.

;-)

Behold the turtle! He makes progess only when he sticks his neck out. (James Bryant Conant)
GET OFF THE F*%KING WALL!!!!!!! (Doug Stern)
Brevity is the soul of wit. (William Shakespeare)

renorider

Aug 22, 08 14:53

Post #9 of 25 (792 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Well, when you hit halfway, it's pretty much in the bag. So when you're almost to halfway, it's pretty much in the bag, too. I've convinced myself that a 4k straight swim was almost done about 200yds in. :)
____
Eliot
blog thing

acronym

Aug 22, 08 15:26

Post #10 of 25 (740 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

get some people to run with you, even if it is only halfway. There were plenty of messages going around our group 2 months ago "I'm going out for 4 on the bike, let me know of you want to do some or all"

TriBriGuy

Aug 22, 08 15:37

Post #11 of 25 (724 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

You might try working on mental focus and staying "in the game". At the VERY LARGE risk of sounding "elitist" or some nonsense...all these mental "games" people play during training are completely obliterating the OTHER discipline of sports...the MENTAL APPROACH. And then people wonder why they get lost in their execution on race day...when there is no Green Day or some such "game" to play...and suddenly they've run 6 miles without taking in nutrition or some other tactical blunder.

Stay in the game...pay attention to your body...the "music" of your systems propelling you forward. You'll be glad you have that ability to focus come race day.

********************
AmZof Lemming

nickc

Aug 22, 08 15:42

Post #12 of 25 (718 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

focus on your form for a few minutes every 20-30 minutes. Not letting your form fall apart can do a lot for your time and give you something to think about.

Nacly

Aug 22, 08 16:38

Post #13 of 25 (678 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Working out with other people helps with the monotony of long workouts, but when I do work out by myself I most am mostly concentrating.... on the task at hand, on how I'm feeling, on what my body is doing, on that problem at work. Sometimes I think about execution of future races, and so forth...I guess some folks call that visualization. It's that same thing with races, I am so far in my head concentrating on the race that time almost becomes a non-existent dimension.

tallguy

Aug 22, 08 17:40

Post #14 of 25 (639 views)

Re: Mental Tricks for Long Runs [kath21] [In reply to]	Can't Post

I agree with new music, but I go for Podcasts, Podcasts, Podcasts. Anybody else find Podcasts more engaging than music? Shout out to Simply Stu!

They're also free.

Pickles

Aug 22, 08 18:30

Post #15 of 25 (604 views)

Re: Mental Tricks for Long Runs [tallguy] [In reply to]	Can't Post

I agree with you on the podcasts over music. But as far as this post goes I was more looking for ideas without use music or a device. I guess I should have stated that in the OP. Thanks to everyone for the great advice.
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Quo Vadimus

Aug 22, 08 20:09

Post #16 of 25 (538 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

x2 for using the alphabet. 26 letters, one per mile.

I miss you "Sports Night"

PBJ

Aug 22, 08 20:51

Post #17 of 25 (516 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Running is my limiter, so when the run got harder for me during Vineman 70.3, about mile 10 or so, I counted like this: Count to 2 twice; to 3 three times; 4 x 4, 5 x 5, etc., all the way to 10 x 10. Then counted backwards from 10 x 10. (seems like I got to a water stop by then). It is rhythmic, easy, can time it with your foot strike. I also had a nonsensical mantra I recited in my head and timed it with my foot strikes and breathing while going up those rollers. I try to use dissociative thinking yet have it be linked to foot strike, form etc. So I am still tuned in to what my body is doing. I think any more mentally distracting than that and my form/cadence would deteriorate. But it was more "interesting" than, say, counting to 1000 or the reciting the alphabet over and over, which I have done.

matti58

Aug 22, 08 21:37

Post #18 of 25 (500 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

I've done a lot of 7-hour solo runs this season for my ultra training. They can get tedious, but a few things that help me are my iPod, losing myself in the scenery (I run on trails mostly), and the biggie - try not to look at my watch too much. The more I look, the more the minutes slow to a crawl. Also, although it's kind of silly, I always wear a cap while running - when I need a "change of scenery" I'll turn my cap backwards (which changes what I see in front of my eyes), tip it to the side, tip it down, etc. Sometimes, these little things make a big difference.

tyson

Aug 22, 08 22:47

Post #19 of 25 (468 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Sometimes I like to break my long runs into 8ths so when I hit 1/8th, I just think that I have to to do what I just did 7 more times and I'll be done.

Other times, I just let a song get stuck in my head, one that fits the tempo of my running.

On steep hills, I spend all my mental energy trying to keep track of my heart rate to keep it down. :)
--
Tyson Tate
Cal Poly Triathlon Team
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jaimev

Aug 23, 08 14:32

Post #20 of 25 (336 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

8x15�/1�walk

It looks easier.

SBRW

Aug 23, 08 14:45

Post #21 of 25 (323 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

I use long runs as an opportunity to meditate--focus on my breathing. I often have to remind myself to drink liquids every twenty minutes or so when I can get my head in the right place and tune everything else out. I started running this way after reading Nishida Kitaro's An Inquiry Into the Good, a treatise on pure experience, or active meditation. You can get more specific information on active meditation by delving into sports psychology articles.

Murphy'sLaw

Aug 23, 08 14:49

Post #22 of 25 (318 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Don't think, Meat.

-"Crash" Davis

float , hammer , and jog

On ST hiatus from 11/1/08 until Spring '09

Pickles

Aug 23, 08 15:03

Post #23 of 25 (297 views)

Re: Mental Tricks for Long Runs [SBRW] [In reply to]	Can't Post

Thanks, I'll have to check that out.
------
Sponsor: Bluegrass Bicycles

Edward

Aug 23, 08 16:24

Post #24 of 25 (250 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

Definately not looking at mileage or time.... I also like to have rewards for daily goals, like knock this out and I get to chill at the beach the rest of the day or eat a huge steak.... Although it is stuff I would do anyway, its nice to earn the right to pig out and be a bum! Not sure if its healthy but it works... My favorite is knock out this 6 hr session(bike/ run) and be home on the recliner by 1pm... I also write my goals on my forearms to remind me why I do this and look at during times of fatigue...

Visionbuilder

Aug 23, 08 17:33

Post #25 of 25 (223 views)

Re: Mental Tricks for Long Runs [Pickles] [In reply to]	Can't Post

In Reply To

Try Joggleing

http://forum.slowtwitch.com/...llapsed;;page=unread
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The more I know, the less I understand

You better stay away from him,
He'll rip your lungs out Jim!