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RUMINATIONS
By CtCloser
WHOZ DOIN WHAT IN 2024
Through Next Month…
- 11/3: LAS VEGAS MARATHON (NV)
- Just Gene
- 11/3: RUN THE BRIDGE 10K (Camden)
- Half Caff
- Just Gene
- Prof. Sandy
- Too Hot Tom
- 11/10: HARRISBURG MARATHON
- CJ3
- Rob Ray
- 11/10: PRINCETON HALF MARATHON
- GregLe
- 11/17: TWINING VALLEY TURKEY TROT 5K (Upper Dublin)
- Half Caff
- 11/23: ROTHMAN 8K (Philadelphia)
- Just Gene
- Prof. Sandy
- Too Hot Tom
- 11/24: PHILADELPHIA MARATHON
- Just Erica
- Just Gene
- Just Hillary
- 11/28: GOBBLE WOBBLE 5K (Abington)
- Half Caff
- 12/01: Delaware Open Cross Country 5K (DE)
- Just Gene
CONGRATS-A-MUNDO TO ALL!
- 10/26: HOWLOWEEN 5K (North Wales)
- Prof. Sandy: 31:37. AG 4th
- Laura (daughter of Prof. Sandy)): 26:51. AG 1st
- 10/27: MARINE CORPS MARATHON
- Eric F (with daughter): 5:13:44
- 11/2: TAPPING OF THE GREAT PUMPKIN 10K [2024’11’11’M: Updated]
- Quietman Tom: 49:49. AG 1st
SEND YOUR RACE RESULTS TO: TEDMILLER01@GMAIL.COM
RUNNIN’ OFF AT THE MOUTH
“If you start to feel good during an ultra, don’t worry, you will get over it.” –Gene Thibeault
“The only reason I would take up jogging is so that I could hear heavy breathing again.” –Erma Bombeck
“My other legs are Kenyan.” –From a pair of running shorts
Source: The Gigantic Book of Running Quotations, Higdon, 2008 (Skyhorse Publishing)
ELSEWHERE ON THE WEB – by Teddio
Mental Training Techniques for Runners
In today’s [The Run Down, RunTheDay.com] newsletter, we explore techniques to help runners mentally train for runs.
Introduction
Running success is not solely about physical endurance and consistent training; the mental aspect is essential and often overlooked. If you are facing a performance plateau, struggling to stay motivated, or grappling with pre-race anxiety, it might be time to engage in mental training – a crucial aspect of the running journey, which can help you break through barriers, develop mental toughness, and ultimately achieve your goals.
Incorporating powerful mental strategies into your training regimen will help you to unlock a new level of focus, resilience, and determination, setting the stage for consistent progress and success.
Goal Setting: Establishing Clear Objectives and a Path to Success
READ and COLLAPSE
Setting realistic yet challenging goals is a powerful mental technique that can keep you remain focused, driven, and accountable throughout your running journey.
- SMART Goals: Create Specific, Measurable, Achievable, Relevant, and Time-based objectives that target individual aspects of your running performance, such as distance, pace, or overall race time.
- Break It Down: Divide your primary goal into smaller, manageable milestones. This approach helps build momentum and instills a sense of accomplishment as you progress towards larger objectives.
- Monitor Progress: Regularly review and adjust your goals as needed. This process allows you to stay accountable, celebrate achievements, and identify areas for improvement.
Visualization: Envisioning Your Path to Victory
READ and COLLAPSE
Harness the power of mental imagery to boost motivation, increase self-confidence, and prepare for upcoming challenges.
- Seeing Success: Imagine yourself completing specific tasks or achieving race goals. Visualize the steps required, the emotions experienced, and the ultimate feeling of accomplishment.
- Overcoming Obstacles: Envision potential challenges you may encounter during training for a race and mentally rehearse your strategies for addressing these hurdles./li>
- Creating a Routine: Dedicate a few minutes each day to engage in visualization exercises. You can do this during quiet moments, such as before your run, in the evening, or while stretching.
Self-Talk: Cultivating a Supportive Inner Voice
READ and COLLAPSE
The internal dialogue you engage in can have a profound impact on your mindset, motivation, and performance.
- Positive Affirmations: Develop a set of uplifting mantras or phrases to reinforce a positive mindset, boost self-esteem, and foster resilience in challenging situations.
- Replacing Negative Thoughts: Recognize self-defeating internal comments and consciously replace them with constructive, encouraging alternatives.
- Practice Makes Perfect: Train your brain to engage in self-supportive conversations. Over time, positive self-talk will become a natural, integral part of your running experience.
Stress Management: Maintaining Calm and Focus in High-Pressure Situations
READ and COLLAPSE
Minimizing stress and anxiety, especially before a big race, is essential for a smooth, enjoyable running experience.
- Breathing Techniques: Incorporate deep, diaphragmatic breathing exercises into your routine to reduce stress, regulate heart rate, and promote relaxation.
- Pre-Race Rituals: Develop a set of calming, familiar routines to practice leading up to race day, such as a short warm-up, a specific meal, or a playlist of energizing songs.
- Embrace Imperfection: Accept that some degree of stress or unpredictability is inevitable. Remind yourself that every run provides valuable learning experiences and opportunities for growth.
Mindfulness: Staying Present and Embracing the Run
READ and COLLAPSE
Cultivate a state of mindful awareness to enhance focus, connect with your body, and fully enjoy every step of your running journey.
- The Power of Now: Bring your attention to the present moment, consciously acknowledging your environment, your body, and your thoughts as you run.
- Full-Sensory Experience: Immerse yourself in the sensory elements of your run, such as the sounds of your footsteps, the feeling of your breath, and the sensation of the ground beneath you.
- Body Scan: Regularly check in with your body during a run, assessing your posture, muscles, and overall physical state. This practice promotes a stronger mind-body connection and assists in identifying areas that may require attention.
Mental Training for Running Success
Mental training techniques can be a game-changer for your running performance and unlock motivation, focus, and confidence. By setting clear objectives, engaging in visualization exercises, cultivating positive self-talk, managing stress, and practicing mindfulness, you create an all-encompassing mental approach that fuels running endeavors with renewed energy and determination.
As with any other skill, honing your mental game requires consistent practice and dedication. With every running session and race, you’ll strengthen your mental muscle, adapting and evolving to reach your full potential. Invest in your mental training, and you’ll be well on your way to mastering the art of running and fostering a mindset of success and resilience that permeates every aspect of your life.
(Email from https://rundown.runtheday.com)
THEMZ WHO WUZ THERE (except those forgotten or missed 😊)
Stats – We track attendance and Shawmont. Loggin’ the miles is just for fun.
Records: Attendance – 39 on 6/23/18. Shawmonts – 26 on 2/10/18.
This Week: Attendance – 14. Shawmont – 8.
- Trail Name: Distance (Route)
- Alan Bravo: 10
- CJ3 (AKA Jim B): 14 (SHAWMONT)
- CtCloser: 22 (SHAWMONT+8)
- Dr. Ned: 16 (SHAWMONT/MANOR)
- GregLe: 14 (SHAWMONT)
- Jamie: 14 (SHAWMONT)
- Jimmy Dee: 14 (SHAWMONT)
- John NTT (No Trail Tag. FKA JR): 14 (SHAWMONT)
- Pam: 5. Welcome back!
- Rob Ray: 10
- SylviEl: 22 (SHAWMONT+8)
- Teddio: 11
- Weezinator: 2
- Ying1: 10
Thanks for reading. Let’s have a great week!
Email Newsletter Editor: Teddio
Facebook and Website Newsletter Editor: CtCloser
EDITS
CONGRATS: Race name to Quietman Tom’s 11/2 effort
Shawmont Running Club 