It’s Friday. Almost 5 o’clock. I won’t make some comment about it being 5 o’clock somewhere because I’m sick of hearing that. For me, it doesn't have to be 5 o’clock anywhere. If I want to drink that badly, I consume regardless if it’s 5 o’clock in Taiwan or not (that would be 5 a.m. Denver time, but perhaps I like to pour beer on my Cap’n Crunch. Don’t judge). Wow, that made me sound like a drunk. I’m just bragging. I’m 110 lbs. of can’t-hold-my-liquor over here.
As soon as I am finished driving kids around, I will pop a cold one. It’s happy hour. Again! (Housemartins, circa 1986).
Here I sit like I do every week on the eve of my long run asking myself, “Where in the hell will I go this time?” (The fact is I’ve run the routes around here a bazillion times and it’s getting tough to be creative. I’m about ready to just run down the highway for a change. Me and the truckers could bond or talk about strip clubs at the very least). “IPod or no iPod?” “Bring fuel or hide it in the bushes?” (Note to self: pick different bush to crap in). “What is the weather going to be at 7 a.m.?”
Doing these long runs week after week takes mental fortitude. Here are some SUAR tips for getting through long solo runs.
- Think about the reward. I like incentives. On my run with Dean (name dropping) I talked about imbibing in beer and baklava at the end. Oh yea, porta potty. Get ready. This was around mile 7 of 21 miles. He politely informed me that we couldn’t talk about B & B until we were through the last checkpoint and only had 3 miles to go. That’s crap. I need that B & B incentive the whole way. My reward? Usually a big coffee and fatty pastry.
- Do the Walkie Talkie. I learned about this from Runner’s World. The walkie talkie is when you fart every time your foot strikes the ground. This can be great fun and a nice distraction whether you are alone or in a group.
- Keep eyes off of the Garmin. I try to glance sparingly at the Garmin. Typically I only look at it when it beeps at a mile mark so I can gauge pace. Anymore than this and things seem to drag. Have a rule about how often: every song, every mile, at half way etc.
- Change up the numbers. Instead of saying, “Shit I have to run 18 miles! I’ll never make it!” I tell myself I have to run six miles three times. It just sounds better. However, I wouldn’t advise telling yourself to do one mile 18 times or two miles 9 times. Ugh.
- Bring your phone. Yeah, yeah, for safety and all that, but I also bring it as a lifeline. I’ve never had to call for a mid-run pick up or therapy session, but I reserve the right to do so. I like to know that if I get sick or cold or depressed I’m not out there all by myself.
- Have something in your back pocket. I like to have a plan for when I get sick of running, am tired, am bored, am achy. What will I tell myself? How will I keep going? Visualizations and imagery work well too. Getting in the habit of relying on yourself for mental pick-me-ups is a good trick for race day as well.
- Do the half and half. I like to break up my long runs by taking the first half in peace and quiet. No music. Just my breathing and my feet on the pavement/trail. At the half way mark, I put in some music and it becomes a different run entirely.
- Talk to yourself. I love this tactic. I don’t do it continuously, that takes too much energy and would make me look insane. But sometimes I give myself a little verbal nudge: “Okay you can do this.” “F*ck this.” “One more mile and you can have a GU.” “Damn, I have to take a dump.”
- Change It Up. Every once in awhile I change up my form for a few minutes. I try a different foot strike or concentrate on pulling back my shoulders. I might move my arms more/less or unclench my fists. The point is to mix it up and let your body move differently for a few minutes. I also try varying my pace every now and then. Speeding up until the next stop sign. Slowing down for a half a mile.
- Visualize running the race. Usually at some point in the long run I’ll get super inspired for like five minutes. This usually happens after the half way mark when I know I’m closer to finishing than starting. I imagine myself running the marathon. I am strong and capable and well trained. This never fails to give me a boost.
And the bonus survival tip: - Bring toilet paper. It keeps you fresh. I wouldn’t advise packing it out, though.
What’s your best long run tip???
Hit the trails. It doesn't matter if it's a city park or a beautiful forest preserve, a long run on trails is just always awesome.
ReplyDeleteI was just thinking that - where will I run tomorrow? :)
ReplyDeleteThe half and half is a fun idea. And I keep my eyes off the garmin too. Hmm, other tips? Well, this is weird, but I really have fun bringing a camera and taking random shots and that keeps me distracted. But fast runners probably don't want to do that ;)
Thanks for your tips. Good to know I am not the only one who find amusement in syncing up farting and feet striking the ground.
ReplyDeletei am so glad that i'm not the only one who talks to myself during a long run!
ReplyDeleteconfession: sometimes (in my head) i'll pretend that i'm a celebrity and make up celebrity drama that stars me. like what actor i'm dating or what movie i'm in. yes. i am a loser!
I'm partial to rule #4 and I almost do 3 mile intervals with this rule. Hate it, but it's all i got. Will definitely try the walkie talkie/yellie this weekend. Thanks for the post.
ReplyDeleteThanks for the tips. I'm hitting that mental meltdown moment. Just one more big run and then it's taper time. It's just one..more...big...run! 20 miles! Wish I had you there to motivate me. I'll use some of these to get thru it. Thanks again! See you at Denver!
ReplyDeleteafter making it 20 miles today, my only bit of advice is listen to eminem till i collapse. do it to it and tell me what you think!
ReplyDeleteThe best part of having a coach is never having to decide where to go on my long runs and nearly always having someone to do them with. Chatting really makes the miles go faster.
ReplyDeleteGood tips ;) I'm at my ropes end looking for new routes, too. I'm not sure what to do anymore!
ReplyDeleteBut, I have a secret. I'm the queen of talking to myself. My hole neighborhood probably thinks I'm nuts but I swear it helps with my breathing and the boredom!
Good luck! Don't crap yourself!
For me, the long run is about planning ahead. I have to visualize where I'm going beforehand; then, getting there is so much easier. That's the A-type in me writing this.
ReplyDeleteI like the tips! I have recently done the music thing - meaning half of the run without music, and the last half with music. It does break up the run.
ReplyDeleteI try my best to explore a new "scenic" route during long runs. That way I'm so distracted by the new sights. Since I do my long runs in the morning, I use some of this time to have my daily conversations with God. Part of it asking for strength and endurance for the long run, hehe!
ReplyDeleteLOVED that Housemartins song. Which I know was not the focus of the post, but it still brought me back to simpler times and I'm therefore commenting.
ReplyDeletecan't find to find out the results and how it went...
ReplyDeleteLOVE this post!
ReplyDeleteI sing to my music. Sometimes I sing out loud, but mostly I just mouth the words.
Also, I usually run out-and-backs on my long runs, so I always think of the total distance: At 5 miles, "Wow, I will have gone 10 miles when I finish."
Best tip: Bring paper towel. It holds up better than toilet paper especially if it starts to rain. :)
ReplyDeleteI so ENJOYED this post Beth!! I'm just starting out and knowing these things up front will be helpful!
ReplyDeleteThanks for the laugh this morning I especially liked your idea about running on the highway....just visualizing you doing this tickled me=)
Bring a friend (or more)! I'm lucky to train with an awesome group and rarely run a long run alone. Company makes the miles go by soo omuch faster/easier!
ReplyDeleteGreat tips. I ran my 20 miler without my garmin last week (battery dead) and fond not staring at it and stressing about pace made the run go much faster.
ReplyDeleteMy advice: if you're running out-and-back, start against the wind.
ReplyDeleteYou know I love the Housemartins - Happy pop songs that most people don't listen to carefully enough to hear that the songs are usually about the violent overthrow of the monarchy.
Hmmmm - I'm guessing a treadmill long run is out of the question?!
ReplyDeleteThat's the first time I've heard of number 2--very funny! I also like to combine different loops. Today my friends and I ran a 6-mile loop, stopped for GU/water, then continued on a different 15-mile loop. Breaks up the monotony.
ReplyDeleteThis is why I love White Rock Lake... it's uber-crowded with runners and cyclist and there is never a shortage of distracting people-watching.
ReplyDeleteJust when I think I've got you figured out, you bust out with a Housemartins reference. Well played madam .... well played.
ReplyDeleteNo great long-run tips here, but I think I might try the half-and-half approach on my run tomorrow. I intentionally left my iPod home on a trip last week since I knew I'd be running with co-workers, and I was surprised by how much I didn't miss it.
I like you list! I break down my long runs into smaller segments too to make it a little less mentally taxing!
ReplyDeleteTry a leftright adventure run.
ReplyDeleteExample. Every 15-30 min take a right or left alternating between the two. If your running with music maybe make a turn every few songs. Or just be spontaneous about it.
I find myself wondering where it will be that I end up this time and forget about the time.
Mix it up. Have fun!
Great post! I def play mental games with myself on my long runs. I force myself to not calculate or think about how many miles or left, or I try not to say '1/3 done' or something like that, because sometimes that is not that reassuring..
ReplyDeleteI never run w/ my phone, though... which is pretty dumb since i am always running alone and the only person who knows I am running is usually my training partner in Western, Canada. She's 2 time zone and like 1,200 miles away.... So yah, I really need to start running w/ my phone but i just don't have anywhere to put it...
You totally hit the big ones. I LOVE breaking time up into various segments. 3 miles is my preferred split. XXX 5Ks left. 30 min left, just an episode of Modern Family..
ReplyDeletebetter than toilet paper -> diaper wipes! I also have a whole alternate life for myself that develops in my head when I run. All sorts of fastastic scenarios...I'm pretty awesome in my own head!!
ReplyDeleteAh, 3 & 4 are part of my tactics for EVERY long one! I've learned to keep my eyes off the Garmin all the time, unless it's speed work and/or towards the end of my run and I'm antsy. Then, breaking a looong distance into smaller ones works wonders for me. Meaning, I have to figure out a way to NOT think about 26 around Denver as just a big ol' loop. Ugh.
ReplyDeleteLove the tips. I do my long runs with a group but definitely need to know how to survive them alone. Oh, and there's nothing wrong with beer and CapN Crunch.
ReplyDeleteWinks & Smiles,
Wifey
I also break my long runs into three or four segments, just to keep from thinking it is so long. I talk to myself too and to the cows that I see, hey, I live in Kansas so there will be cows!
ReplyDelete