The long road...

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Wow, it has been a moment since the last blog. I just looked at the last date of the post and it was November 17th!
Things have been so busy around here and I feel as I am just now starting to "settle" into life in Georgia. That doesn't always mean relaxed but at least I know my schedule and have somewhat of a routine down.
Since that last post a lot of things have happened: I was essentially playing where in the U.S. is Cody. I traveled from Georgia, to Colorado, to Oregon, to Colorado, to New York, to Georgia (did you get that?) We celebrated our first Christmas in Georgia, and I started to really get involved in my new job.

While doing all this traveling, I picked up some sort of terror illness. I seriously have never been so sick in my life. A hacking cough, hard to breath, something that would not ease up, at some point, while coughing it seemed I cracked a rib (no really).
I got sick around Thanksgiving, and the illness prevailed until...well mid-January! This, along with all the traveling essentially created forced down time for me..which was good and bad. I needed the rest, but wow. I hadn't planned on it going on for weeks and weeks and weeks, sapping my base down to nothing. It was pretty disheartening. The cold had settled in my lungs, which was also limiting my exercise options to some degree.

In mid-January I finally started running 3 times a week, first for about 35 minutes and I'm now up to about 4 days a week, with my long run at 9 miles--this week probably pushing to 10. It hasn't been easy! That's why this post is titled "The long road..."

Usually when I have come back from down time there is a certain amount of anxiety and excitement that goes along with it--and those feelings have resulted in me losing a bit of composure and pushing too hard--my schedule will tell me 20 minutes and I will blow that off, run 50 minutes, at a super fast pace and pay for it the entire next week.

This time, because I have been sick..and at times my lung capacity actually limits my potential, I am taking it as an opportunity to practice patience, and some self-talk. When I feel anxious or even negative about a run I work to reframe the situation. On one run I moaned aloud..."I'll NEVER be in shape again! This is a losing battle!" In this case I worked to re-frame the situation, telling myself "Okay you feel weak, but you still got to 50 minutes today..feeling weak is not the same as your actions..you aren't performing as weak as you think." I ran faster at the beginning than at the end, so I took that as a positive from the run as well.

Right now, in each and every run--I'm working to take two to three positives from each run to build confidence in myself and the training base I'm working to rebuild. "I ran further," "the pace was a bit faster," "I maintained that pace for longer today." I know if I can maintain, say 7:35 pace for 5-6 miles I can set a mini-goal to try to average that for 7 to 7.5 miles on the next run. This has been extremely helpful for building up my confidence and showing that I can indeed still run. I've actually told myself, "it's still there, you still have it."

The next step in this long road back is finding a goal to shoot for. I'm contemplating a couple different races coming up in the area. One thing I am thinking about is what would I really like to do? There are a variety of types of races around my area: road races, trail races, mud runs. I've done a lot of road races, and right now I'm sort of contemplating doing a trail race just to spice things up and have some fun trying out something different. I have a goal time in mind for the half marathon for 2012, but right now coming back from down time, I'm thinking this time is more appropriate for either the summer or fall of 2012, and the spring could really be used for building strength, endurance and exploring some other types of races, so that is what I'm thinking about right now in terms of goals and race selection. I'm going to be deciding this fairly soon because it will also drive a bit of my training, and also of course give me something to look forward to!

So, there is where I'm at on the long road that is running, illness and recovery.

Have you ever experienced a set-back in your training?

How did you deal with it?

Georgia Runnin'!

Greetings from Georgia! It's been a busy last week since we first took off for the Peach State. We rented a house, have gotten to know our new town--including tasting "local" food such as barbeque, skillet apples, and fried fish, and we even took a tiny road trip up to Atlanta! Oh, and I also started my new job, found a local running store and group, and did some exploring on my feet.

So, what's it been like so far? well--the barbecue is good: exhibit A: here I am tearing into some ribs on our first night in town. Yum, yum! Note to self though: the barbecue is good but it's also filling. This is not a place you can eat at every night, especially when they serve sides like delicious skillet apples.

Atlanta is not too far away and it's pretty neat. We took a quick trip there to pick up our car, and then we went to Zoo Atlanta. Zoo Atlanta was Zoo Awesome in a few ways. My favorite things were the gorilla exhibit, and the panda exhibit.

The panda exhibit had four pandas--a mom, dad, baby, and juvenile. Here's the dad, Zing Zing. He was super awesome, he came right up to the window and was checking us out, then he got up for a closer look--and I died from panda over load!

So now you know a little bit about what I've seen and eaten since arriving in Georgia, but what about running!? Well running has been--interesting to say the least. Here are the good things:
1) I've been able to get in three good runs. Two nearby my work. I work in an area that is pretty conducive to the running. It's nice, safe and there are quite a few areas to run in--including the ability to connect onto this really long running path that goes for about 10 MILES from my work!

2) I was able to connect with a group from the local running store for one morning run. More social runners! They were all really nice and also there were quite a few that were running in the pace that was good for me, which was nice.

I'm hoping to be able to meet up with some of the people from this running group for a long run Saturday morning as well.

3) I've located a few running paths that are close to our new home--and they literally go for 15-20 miles. They are pretty scenic, and you can also ride a bike alongside for bike-runs. We also found a neat park that is HUGE that has some running trails all through it--I guess the trails add up to about 10-12 miles--which is again not too shabby.

The bad:

1) My goal was to run 5 days this week. It will most likely be 4

2) Remember the path I told you about? Well it has varying levels of safety and security. This is an issue that is going to be anywhere you are--even Colorado, but I guess it really can be an issue here. I have been expressly told "DO NOT RUN AT NIGHT--EVER." I have also been told that parts of this path can be dangerous. Which makes me kind of sad...keep reading for more information on this topic.

3) This town is low on the bike and pedestrian lanes. As in, you could get swiped off the road. So, you could *possibly* run in the evening--on the side of the populated roads--but again that's dangerous. ::Insert another sad face here:::







3) These two factors make me sad for two specific reasons: After work I'd like to be able to come home, throw on my shoes and go for a run. But--it's in the evening. Thus making the bike path a dangerous option (no one wants to be robbed you know) and the roads dangerous (don't wanna be hit by a bus either). It's made getting to know the running options a bit difficult in the first week.

4) Finally, did anyone know that Georgia can have huge thunderstorms that last for hours and have the potential to morph into a tornado? I didn't know that. This actually happened this week and resulted in tornadoes that destroyed a lot of areas of the South and South East.

The way that I feel right now is that I know that running is important to me for a number of reasons, and it's a bit frustrating to have not been able to get in runs the way I want--and some of these things feel like excuses to me. However at the same time, I try to remember that this is also a time of pretty big transition in a number of ways, and I am working to manage ALL the changes. It's difficult to not harp on myself and get mired in negative self-talk because I haven't reached my weekly running goal. In the same vein, when negative self-talk arises, I remind myself of exactly all the changes that are going on, the positive things I have accomplished in running and in other areas, and to be kind to myself regarding my runs. I have tried to analyze the issues with the runs and look at what the controllables and un-controllables are for each one--and see if there are things I can change to increase my ability to get in more quality runs--and then see what is really an excuse and what I can change.

Here's what I came up with:
My solution to a lot of these issues is a multi-pronged approach (because I won't be defeated):
1) Running in the early morning, with a group--that actually worked out really well--and I also like being done with the run in the morning. It solves about 90% of these problems.
2) Finding a gym
3) Running near my work
4) Working to get to know my town better to try to find safer routes. They must be somewhere!

What I can say about this week and running is that it has been a week of trial and error. I know it's something that I have to work to settle into. New place, new home, new schedule. I have found that what I want to do is keep up my old running schedule because it provides comfort and familiarity, but it's difficult when I feel a bit displaced right now--nothing feels quite like "Home" yet! It's hard to be patient, and to know that I'll be settled in eventually--sooner than it sometimes feels and that there are a lot of things I can do to be able to still work towards my immediate, short and long term goals.

So hard...to say goodbye...

Busy day!! The blog time line is a bit messed up, and I keep wanting to use a ridiculous time machine analogy. I'm not sure if that works or not (imagine me sitting here scratching my head and trying really hard not to go off and find pictures of Michael J. Fox right now) or if it's just cheesy.
To bring it to the present TODAY we are heading off to Georgia! Next week is my first week of work, and we are going a bit early to get set up and find a house. It's of course a beautiful morning outside and as I sit here, I'm feeling sad to leave but excited to see what's ahead.

I think I'm feeling a mixture of two songs so I'll leave you with those:




A little bit of Florence---you know, the dog days are over and it's time to run towards the future...preferably I'll have amazing red hair and blue people with drums following me.

I'm also feeling a little bit old school:



Nothing like Boyz To Men saying it's hard to say goodbye. It is hard to say goodbye! I'll miss Colorado, my friends and my family..and the good times that made us laugh.

I will miss Colorado, but it will still be here. It always has and it will always be my home, and everything I have done here has gotten me ready to go to Georgia and experience it has to offer.

So, here we go--time get moving and see what Georgia has to offer!

Extra! Extra!

I come to this blog post bearing news! As is been pretty evident, the blog has been quiet over the last month, with nary more than the race recap. In order to get you all caught up, we'll go back to the beginning of October, so step into to my time machine and off we go!

First stop--Rock n' Roll half marathon, or the beginning of the month. I had applied for a variety of jobs, ranging from research assistant positions to mental health positions to a really good opportunity doing sport psychology mental skills with different types of companies. Along with hard running training there was also hard career networking going on. At the beginning of the month I landed an interview for a position teaching mental skills at a specific company!

Imagine me doing a little happy dance, but also doing a fair amount of preparation to kick some butt. I traveled to San Jose, raced, then turned around and traveled to the interview, did my very best, and came home and waited to see what might happen.....

A week went by and life was continuing on. During this time I was also still running AND still recovering from the Stage Five Clinger cold. I had a couple mediocre practices and was recovering from the half marathon. Finally, in the evening after a good workout--one in which I finally felt awesome, and was having a great time with my teammates--I returned to my car to a message: one that told me the good news that I also got the job! I sat in the car, feeling a mixture of emotions: happy, sad, scared...a lot of choices now weighed on me and my husband!

The next day, I found out more about the job, including a huge factor: this job required a move. We wouldn't know where exactly unless and until I received an offer. I listened on the phone as they made the offer...and said where we would be going...Georgia. Wow. Speaking of a change. My husband and I had to weigh many options...In one hand...we love Colorado, the lifestyle, our friends, and family. My husband is in school...We didn't know anything about Georgia except it was in the South! On the other hand, an amazing job and opportunity, in a new place--a new adventure.

We needed time to talk it over and make the decision....To make this story simple, after much discussion, and weighing as many options as we could, we decided that we should take a leap of faith and move to Georgia!

So. There you have it! We are making a very big and very exciting change in our lives! Within the past month we have already begun transitioning, telling our friends, saying goodbye, packing up and getting ready for this new adventure. All the while I have also been running!

The next few blog posts will help catch up the blog on our move--and how I have kept up on running while making the transition! It's an exciting time so hopefully you find these next few blogs interesting!

Long overdue--Race Review--San Jose Rock n' Roll half!

Wow, it's been busy month with no blog updates! For the record, I have been busy--which also for the record means that means there has been blog fodder, I've just been both choosy about posting as well as--too busy to post!

On October 1st-3rd my race support-AKA my husband and I traveled out to San Jose, CA for the Rock n' Roll half marathon. I'd been seriously looking forward to this race, and had a goal in mind to run a 1:20-1:21 half. I had been feeling pretty good, prepared and excited to go. The course was flat and fast, a bunch of my teammates were going as well as my coach who was ready to help pace a small group of us to around this time. It seemed like a perfect storm for good runnin.'

Well sometimes when you predict a perfect storm you get one--but not what you had envisioned you know?

A week before the race I also went up to Breckenridge, with the team for a weekend of running and bonding. It was a pretty fun weekend, but by the end..something wasn't right. I came home and my throat had that scratchy feeling, I had a headache, aches, pains--and a pit in my stomach. The pit that told my brain.."You might be sick." By Monday I knew it was true and I was rushing to the doctor. It turned out I had a pretty nasty cold..and all I could do was rest, rest, rest and try to get better (Check 1 in the minus box)

I ran less--no working out, nothing extra (no weights or plyos) and tried to get better..but the cold started rearing it's ugly head at night, making sleeping hard (check 2 in the minus box).

The husband and I talked about our options--including not going, but I still wanted to race--and I thought I could run through the cold. So Saturday came and off we flew to San Jose--and by then I was at least a bit better. In my mind I was still telling myself that my goal time of 1:20-1:21 was realistic.

We arrived in San Jose, I did the pre-race routine and run with my team--and felt okay, as ready as I could...and still telling myself my goal was realistic.

Sunday came, the race started and I ran the first 3-4 miles at the 1:20 pace (6:15). Right away the race felt really fast, and really hard. Generally speaking I know how to settle in, run a little slower at the beginning and pick it up in the later miles. Right from the start it felt HARD. I felt disjointed, that it was struggle and out of control. The concept of "Settling in" was non-existent. Not only that, usually where my music helps me get in the groove (literally) it was distracting me. By mile 5 I was actually asking myself if I should stop..which is just odd. Even stranger was that at the 5 K I had run 19 min, which isn't horrible and on pace, and at 10K I was 39 min, which again is on pace, but it felt as though I was doing HORRIBLE.

The upside was until about mile 7, I was running with another teammate and she was helping a lot, I knew we both had similar goals and unfortunately we were both struggling--which sucks but at least we were together. I thank her for her support in the slog.

By 8.5 miles I knew something was just off--and I actually STOPPED. I had to pull over, and have a personal talk with myself. I honestly had to re-evaluate what was going on...and let go of my goal. It absolutely sucked to have to stop to do that...and I'll be honest here--I've never done that before, so I'm not sure how I would do this again without stopping--but it cost me a lot of TIME in the race--so I've spent some time asking myself and thinking about how to re-evaluate mid-race, if this happens again.

I started running again, and rolled into the finish at my new pace of 6:30-40. I ended up officially running a 1:27--but take out my stop and I ran a 1:25.

As I finished I also realized my feet were hurting. A lot. After the finish, I took off my shoes to find three huge blister covering my feet.

I hobbled over to the "medical tent" ( I use this term lightly as the "medical help" I received included a dry paper towel--they weren't prepared for blisters--at a huge road race--go RnR).


I sat down, and immediately got a migraine. I think the term "For the Win," is probably appropriate here.

I have had migraines since I was a kid and it's always a possibility that I will get one but I rarely get one at or during races--given that so much was going wrong, including the inability to concentrate and settle in, the "distracting" component of the music and the fact that I got the headache about 5 min after finishing I honestly feel the migraine was right there--and I feel so, so lucky I didn't get it DURING the race. I would have freaked out. I also think that the migraine in combination with the cold obviously pretty much hampered my ability to perform at my best.

Honestly it sucks to go and want to do your best, and then things just start going wrong, but I also feel as though I learned some pretty valuable lessons:

1) Goals are flexible for a reason--seriously don't be afraid (or stubborn) about re-evaluating them! I hardly ever get sick, and I didn't understand how much things like lack of sleep and "illness" can sap it out of you when you try to race. I know it sounds naive, but when I get sick it's strep or flu--where it totally knocks me out completely and I didn't really know how to readjust. I thought I could just push through. Um. No, I actually couldn't. If I had been more realistic and also kinder to myself, and said, "hey new goals are run strong, and run 1:25, and have fun," I think it would have been a lot more realistic and also fun.

2) Remember the good: I imagined a different outcome, but some stuff went wrong and that didn't happen. I still ran a 1:27 (1:25!) and I got 3rd in my age group...and I would be willing to guess I'm in pretty good shape. That's how I'm looking at it!

3) Learn to be present and non-judgmental: Okay so I'm working on this one! A lot of times when I'm running if I'm not feeling it--even if it's just hard, or I'm tired or sore, I will totally start saying things like, "Why's it so HARD!?" "Why am I so SLOW!?" "What's going on!?" And then inevitably start pushing harder and harder and harder--forcing the run. This also happened in the race. Sometimes, that pace is just what your body needs to go--for whatever reason--and this concept of telling myself that this is where I'm at today, and it's okay...and then for instance looking at the scenery or enjoying that place or even just going with it and not beating myself up=super hard. This also refers to an ability to re-evaluate goals. In closing, flexibility, and releasing the Type A!


So, there you have it a bit of a blog update with a Rock n, Roll San Jose, with lessons learned.

What races have you done lately?

Has everything gone as you envisioned or have you had to re-evaluate?

How did you do it if you did have to re-evaluate?

Where does motivation "come from?"

Recently a faithful reader suggested that I put a "button" on the blog so that if you had a question, you could email me with your question, and I could answer it or blog about it. I've never made a button before, but after doing some googling, I figured out the html code and walla! If you take a quick glance to your far right--there is now a cute envelope "Button" that you can click and you can email me! Pretty nifty huh.

A little while after I put up the cool envelope, my very first blog email arrived! It was pretty exciting. Kind of like when you get a package in the mail--but more virtual. So maybe a little less thrilling than a real package.
(source)

Anyways, the question this lovely reader had was a training and motivation question.
They found that they have two modes: Training and not training. When they know they have a race coming up, they are motivated and focused, but when the race is over, they have found it's hard to get out there and get their runs done. They wanted to know "How do you stay motivated when you aren't training for something specific?"

I would say this is a pretty common question. But, perhaps another question to ask is,
"What is motivation?"

Motivation is an area that is highly researched. A quick search on my college library of the term "motivation," puts out over 60,000 journal article results! I narrowed down the results to sports and motivation and got it down to a more reasonable 571 journal articles, but as you can see--if you want to know more about this subject there is a lot of research out there and ongoing.

Self-Determination theory (Deci & Ryan, 2000) proposes that motivation can be intrinsic or extrinsic in nature. Intrinsic motivation can be described as coming solely from within and is not affected by any external rewards. It's really just the pure internal joy you get from the activity. Intrinsic motivation comes in three forms:

1) Motivation to know (The joy you get from learning)
2) Motivation to surpass YOURSELF (Motivation to run a little further than you did the day before)
3) Motivation for aesthetic and sensory pleasure (Running on a new trail or route) (Vallerand, 2004).
I like to think of intrinsic motivation as your personal motivation-it's like the little core of light inside...You know how E.T. had that little beam of light that showed his heart--and it glowed with love? That's what I think of when I think of intrinsic motivation. I know it's weird but it really helps me make the distinction.

When a person is extrinsically motivated they derive their motivation from an external source. It's not just the pure pleasure driving them (Vallerand, 2004). If you get out and run because you are looking for the "rewards," that is external motivation. Fame is external, but so is weight loss or getting first place in your age group. I think of extrinsic motivation as anything that really is not the little glowing light. It's all the things outside me that push me and get me going to run--but it's NOT the little light.

Extrinsic motivation can be a tricky thing because it can end up reading as pressure and actually drive down motivation and performance....BUT! When an athlete perceives it in another way--extrinsic motivation can have a positive motivation on performance. See how it's kind of confusing? I thought so too at first.

Extrinsic motivation has been found to be self-determined or non-self-determined (Mageau & Vallerand, 2003).
Translation: If the person has accepted that those external reasons for doing the activity are their own.. then that extrinsic motivation is self-determined--and that's good..basically--It's their choice!

Non self-determined motivation happens when an athlete feels pressure or guilt to do the activity. This can happen because of a coach, or they feel internal guilt ("Gah, why am I missing so many workouts!!?" "I HAVE to workout" )

What you want is to foster the little intrinsic motivation "light" and that self-determined external motivation.

So. Now that I've *hopefully* gotten you thinking about what motivation is (but possibly confused you!)..
We are back to the
"HOW do I stay motivated when I don't have a race to focus my training on?"

Remember a few seconds ago where you read that it's important to foster your intrinsic motivation and your self-determined extrinsic motivation? No--well I just said it again to remind you and I put it in the bold :)

When you get done with your training, and the race is done...how do you continue?

Here are some suggestions:
1) Take a break: Yep. I said it. One way to look at training is a cycle, and within that cycle you have periods in which you build up the intensity both in terms of mileage and in workouts--then you enter a race phase--and then you wind down, and you rest. Rest is good. It's good for your body and your soul. If you have spent 12-16 weeks (or longer) preparing for a big race--take some down time and don't run. Do other things and enjoy the time off! Full on rest and recovery
(source)

helps prevent injury and burnout and it's an important part of the training cycle.
I'm not sure why, but in my own personal experience taking downtime has allowed me to rest and recover--but also remember my little light as to why I love running. It helps to miss it.

2) Explore your intrinsic motivation: Run for fun. Training for a race is an extrinsic motivator. When you aren't training--it's kinda down to the nitty gritty, asking yourself "WHY am I running?" Which can be kinda scary--if you love racing but hate just running--you might have to really work at some of these--and that can be HARD. But not training allows you to figure out what you love about the sport.
So--use this time to go out, and explore a new place--without the confines of "I gotta get in this much mileage!!" Or "I have to run this pace!" If a run is short but gorgeous, and you cleared your mind after a long day at work...well then. Good job.

3) Continue to set goals: goals don't always have to be based around a race. Goals can be short, medium and long term. Goals can set up your entire training plan (SMART goals) but a goal can also be very simple, "Today I will run 5 minutes longer than I did yesterday." or "today I will run up this hill I've never done before." These are extremely short term--almost immediate goals that are achievable and make the run interesting--and worth celebrating. I still remember the time I decided on a run in San Diego that I was going to run up a giant hill...I worked my way to the top and was rewarded with a gorgeous night view of Pacific Beach and the ocean. I wasn't "training" and usually balked at the hill--turning around, but this night I decided, "Why not?" It was so worth it.

4) Get creative with your workouts:

• Try leaving your watch at home to run for fun--be mindful of the environment, your breathing and tune into your thoughts--and the feeling of the run.
• Try running at a different time--I know this can be hard with schedules, but if you run in the evenings--try a morning or vice versa. The weekend is a great time to try this out.
  
• Continue to challenge yourself--throw in speed or a hill or two into your runs. You aren't "training" so make it up--just don't be a loon and kill yourself--that is my disclaimer (okay--know thyself and what thyself can handle-there)
  

5) Do more than run. Being active is important! If there is another activity you would like to do--and you aren't feeling the run--do it. Cycling, skiing, swimming, soccer, ultimate frisbee, rock climbing, golf..the list goes on and on. It might be tempting to stay on the couch--but ask yourself "What else can I do instead of a run--for 20-30 minutes today?" And do that.

6) Race occasionally: It's okay if you aren't in your tip top shape every time you go to a race. You can use races for all kinds of practice. You can use them for a fun workout, a social occasion, or a way to practice other important skills. Try out a shorter distance. Go to a race with a goal to focus on your pre-race physical and mental routine--and evaluate how that goes. It's tempting to focus on the time as all that matters at races, but it's perfectly acceptable and good practice to focus on the process of the race--and celebrate that, because when you are ready to race again--those skills you practiced will be there for you to call upon.

A race is actually an external motivator. When it's over, the question becomes "Why am I running?" When you aren't training for a race it can actually be a special time. Time to rest and recover, have fun and switch up workouts and do more than focus on running and time goals.

What are some ways you stay motivated when you aren't training for a race?

Performance and Process goals to complete workouts

In the past month I have started running with a local training group and this has represented a bit of a new beginning for me. This group has been really great for me in a lot of ways. I really like the coach, he has a lot of knowledge about distance running and he does a great job of creating a fun and positive environment for the group.
I also am really liking the group members! Running with a group I think has been beneficial for me in a number of ways: 1) working with the group has helped me see where I am at in terms of my peers. I used to run alone a fair amount, and I really wouldn't be able to tell exactly where I was until I was racing, and that seemed to add a bit more pressure to the actual race. Working out with others allows me to see where I am in a practice situation, where the pressure is low; 2) in the same vein working out with the group helps push me. There are people in the group who are the same pace as me and of course faster than me. They all help me get the most from the workouts. I think it's important to have internal motivation, but that extra little healthy competitive push from your peers is great too! 3) Working out in the group lets me practice mental skills on the regular. For instance, I practice composure and focus to maintain the pace I know I need to do in order to complete workouts--rather than get caught up in a competitive moment and go too fast--and then not be able to finish the entire set or worse--the workout! This translates into the composure and focus on pacing at races. I love that I get to practice this now!

The last, and best thing about the group is that they are all really nice people, who are all encouraging and welcoming. I've enjoyed getting to know them in the past month and am looking forward to getting to know them better as time goes on. They all have a lot of knowledge to share on topics running related and not running related and that's been great learning about them.

I also appreciate that the group members can give good ideas for how to handle tough workouts.




This morning we met for a workout that consisted of a 4 Kilometer run at half marathon pace, followed by rest, then 2x 2Kilometers at 10K pace. Admittedly I went into this workout with the mindset of "hold on to the group," and running a specific pace for each repeat. This workout felt pretty difficult and the mentality of "just hold on," was pretty strong. With this type of mentality there really isn't much of a process either. It becomes almost more of an outcome of just finishing.

We completed the first 4K and the first 2K. After the first 2K, during the rest, one of my teammates mentioned that he had set a time goal for the first 2K repeat. Oddly, I hadn't even looked at my watch for the first repeats to see what my total times were, I was completely focused on finishing and what my pace was..the coach asked what my time was and I responded with a brilliant, "huh?" I decided to set a time goal as a performance goal for the final repeat, and see how that felt. My time goal was to finish in 7:30-7:40, with a goal to push the final 500 meters to the finish. We started out, and focusing on the overarching total time as something to shoot for really seemed to help. Suddenly I had more of a purpose it seemed. As I approached the final 500 meters, I reminded myself of my process goal to kick the final 500, and I used some cue words, telling myself "speed's the thing," to push to the finish. This actually worked! I dropped my pace in the final 500, and I made the time! 7:35 for the last 2K. What I really loved was that my teammate made this offhand comment, but it was so incredibly helpful.

Sometimes, it seems easy to get caught up in one way of doing something--or even worse kind of going through the motions. This can be heightened when you work out alone. In a way it can make you a bit inflexible--and can limit you. In this case I really had only thought of MY way of doing things (going by pace) and didn't think any other way was possible. It made me start to slog through the workout. Having other people around doing the workout with me not only provided that automatic social support (it's always nice to hear someone say, "good job," or "keep going!" and return the favor), but also when someone in the group--even in the offhand mentions a different perspective of how to get through a tough workout it really can change the outcome. In this particular workout, I never would have thought about focusing on a simple, short term performance goal, coupled with another simple process goal, but I'm so glad my workout partner had that idea and shared it!



What are some of the ways you get through tough workouts?


Do you workout alone or with a group?

What do you see are the benefits of your style of working out?