Date: 20-22nd July
We’ve never had a summer quite so hot, although one way to steer clear of the heat this weekend was to take part in the Lunar-tic Marathon River Marathon which ran through the night. But we thought it was the perfect conditions for our inaugural GRTW Run Wild trail and yoga retreat. How did you fare this weekend in training or racing?
Over the weekend, we spoke to lots of runners at our GRTW Trail and Yoga retreat and opinion is evenly split – some people love warm summer running, others much prefer the cooler conditions of autumn or winter. Whatever the case, a little nifty trick for you – put your running vest in the freeze for 15 minutes before you go out…it will keep you cooler for a little while.
On our trail weekend, we kept our runs to the early morning or late afternoon with a route through Houghton woods for one of the steamiest runs of the weekend on the Sunday. And even on those hotter, hillier runs the reward was stunning views and a delicious breeze on the way back to base. And of course, nothing feels quite as good as yoga after a run, particularly outdoors in the shade.
Elsewhere this weekend, was the Lunar-tic Marathon, a 3 lap night trail along the River Adur, the perfect antidote to the day’s heat and perfect conditions.
We’d love to hear where you trained or raced over the weekend, particularly further afield in Scotland, Wales or further north. Let us know.
So, I’m a bit behind with our #medalmonday post – while most of you were running fantastic races like the Two Castles Run (from Warkwick to Kenilworth) and the St Alban’s Half Marathon, I was taking time out from the purity of just running to participate in the 113 Cotswold Half Ironman…
‘Graeme always has terrible weather at his events,’ confided one of the marshals the day before the 113 Cotswold Half Ironman, as I eyed up the lake I was due to swim 1.9km in the following morning. The next morning, I stood there again, having awoken at 4.30am to rack my bike in transition by the cut-off at 5.40am and to be ready to swim. Except we didn’t. The fog was so thick, you couldn’t see 100 metres on to the lake, let alone the buoys to swim to. And so we waited, all 1000 participants, for 90 minutes until it was safe to get out on the water.
This was my second half ironman distance triathlon this year, which comprises a 1.9km swim, 56 mile bike ride and a half marathon.
If you’re a runner who feels like they need a bit of a change, or you’re injured and need your ‘fix’ without running, or you value the importance of an all over body discipline, then triathlons are a great accessory to add to your running arsenal.
Running is my first love but I decided to take six months out of just ‘pure’ running to help my body grow stronger in different areas, try something new and give myself some ‘mental’ space from chasing marathon PBs. And triathlons have certainly given me that – as well as providing me with new mental strategies that I will now take forward to my final half of the year, focusing on my next ‘A’ race, the Girls Run the World Get Together at the Maverick Snowdonia off road race.
When you’ve got a swim, a bike and THEN a run to do, it’s easier to keep focused and not get overwhelmed by expectation, which can tend to happen with running after you’ve spent 16 weeks training for just one event. Triathlon teaches you to break everything down into manageable segments. On the bike, instead of thinking, ‘Jesus, this is so hard, I’ve got 20 miles to go,’ I focus on eating every 20 minutes, keeping my legs moving and thinking of the strategy for my run.
And on the swim, I just enjoy the vibe and think about what I’m going to do when I get out of the water as I transition on to the bike. (To be fair, I haven’t mastered this and generally tend to faff about!).
And like many triathlons of a longer distance, the runs are almost always broken into laps. As a runner, I used to HATE laps, thinking it was so boring. But when you’re focusing hard, laps have a curiously comforting element to them. This weekend, I focused on one lap at a time, putting the thought of the pain and discomfort of the entire distance away in a box.
Although a great thing about triathlons if you’re runner is that you’ll find that you often get overtaken on the bike, and then you’ll reel them all back in on the run. So, rather than succumbing to the heat and discomfort on the run, I decided to count every person that I passed and those who passed me. I counted 346, which means that I passed over a third of the field on the run, with only two passing me.
How can I apply this to running, when it really isn’t so easy to pass people? If you tend to go off too quickly in a running race, being secure enough in your running to let others go in front, keeping your pace in check and then reeling people in is a great race strategy. I’ll be trying it.
As for the Cotswolds 113, I’d recommend it if you’re after a longer distance triathlon, friendly, and flat for great PB potential – plus some GREAT pubs to celebrate in!
Thanks to all those who kept me entertained virtually on Sunday morning by sharing where you were running, from the Chew Valley 10km to the Stanwick Lakes Half Marathon to the Parkrun mile to the Hull 10km. We’d love to hear how your running went the past weekend. Let me know!
Psst, if you like the vest design, they’re our limited edition ones, if you want to get your hands on them, give us a shout. They’re £15 plus P&P.
The weekend just passed had us thinking a lot about motivation and will power to push through when training or racing gets tough…
Perhaps this was partly due to my taking on Grafman, a Half Ironman event, which comprises a 1.8km open water swim, followed by a 56 mile bike ride and rounded off by a half marathon at the end. But it was also because it was a weekend of running events that require a lot of mental reserve, such as the Night of the 10km PBs and the North Downs Way 50.
Fittingly enough, the Girls Run the World ultra distance coach, Sarah Sawyer, took home first place this year at the North Downs Way 50 (for coaching advice and mentoring with Sarah, email email@example.com) and another reason my focus was on mental strategies due to a podcast that I did with her last Friday. After all, who better to ask about mental strategies than a woman who came first in the Crawley 24 Hour Track Race a few months ago, running 127.8 miles in 24 hours around a 400 metre track?
You can listen to the podcast later this week, but what was most interesting about our chat is that Sarah didn’t say ANY of the usual things when it comes to mental strategies. Instead of counting, music or mantras, her main approach is grounded in the fact that she loves running and whenever anything gets tough, she reminds herself of how lucky she is to be running. That and switching up her events so that her ‘journey’ to that final event destination goal stays interesting and enjoyable seem to be her main strategies for staying strong. At the beginning of this year, she focused on the 24 hour track race, then she switched from flat running to the hills to take on the North Downs 50, which leads her on to the Global Limits 200km Stage Race.
So, when I was running my final six miles of my Half Ironman this weekend, with the sun belting down, I reminded myself that ultimately, I choose to do this, as we all do. At any time, any one of us can say, ‘That’s it, I don’t want to do this any more,’ and stop.
We take part and participate because we enjoy the challenge, the camaraderie and the sense of achievement. And if we remember this, that when we train and it feels tough on a tempo run, or a long run when we’re just not feeling it, try to shift your thinking to accept that that discomfort is simply part of your end goal, making you stronger, and helping you to get to the fantastic end feeling of achievement. If it wasn’t challenging, none of us would feel quite so good at the end of it. Besides, it makes the celebratory beer feel even more amazing.
We’d love to hear about your weekend racing and any strategies you use when the going gets tough. Comment below.
We’re now just a few days away from the start of the marathon weekend extravaganza that is Paris, Manchester, Brighton, ending in London. You’ve done the physical stuff, now it’s time to ensure you’ve nailed your mental game..
Some of what you’re going to read now is going to see so obvious, you’ll be thinking, ‘Jeez, I’m not THAT clueless.’ But really, it’s amazing the impact that pre-race marathon anxiety can have on your mind so do everything you can NOW to nail your mental game.
So, you’ve probably been training using your race pace for certain parts of your training for between 12-20 weeks by now. But write it down anyway, and keep repeating it.
What to do: Perhaps even write it down on the back of your hand on race day. Seriously, I can’t remember the amount of times I’ve stood on the start line and had a panic about what my race pace is because I suddenly can’t remember it.
Prepare for the marathon mile crunch points
I’ve run about ten marathons and every event I’ve had crunch points at the same mile markers. These are where a chink appears in your mental resolve, which can quickly turn into an ever widening fault line if you don’t have mental strategies in place. Personally, my crunch points are mile 15 (‘Oh jesus, I’ve got to run nine more miles at this pace?‘), mile 18, (seconds after you think, ‘Wow, I’m flying,’ you realise the remaining miles are going to feel like a 10km race and there’s no flying feeling going on with that) and mile 24, when you’re SO close but suddenly calculate those miles into pace and how much time that means is left on your feet (personally, two miles seems less to me than calculating time).
What to do: Everyone has their own mantras and strategies for getting through the battlefield that goes on in your brain when you’re running. If you don’t, write them down now, whether it’s a memory of a training run that you didn’t think you were going to get through, a reason for why you’re running or even organising someone to be at what you think will be your crunch points to help get you through. Mine is very boring, I just count backwards from 100 to filter out the voice telling me to stop.
Beware the wormhole
You can get so deeply introspective when running a marathon, it’s easy for one negative thought to send you down a wormhole until you feel like you’re legs are like lead and you’ve convinced yourself that you’re crap and you won’t ever finish.
What to do: Break the pattern, look outward and talk to someone else. In fact, if you pass someone who looks like they’re struggling, encourage them. It can take your mind completely off your own struggles and you’ll probably be fine within a few minutes.
The positive panel
So many women do this; they think of all the miles or the training sessions they didn’t do, or the runs that went badly and have all this shored up when they stand on that start line. Bin this. You all rock, you’re on the start line!
What to do: Write down all those training runs where you felt fantastic, where things went to plan, the tuning races that you did to get where you are, the friends you’ve made along your training journey. Have this front and foremost when you hit that start line.
What mental strategies do you use when running a marathon. We’d love for you to share them so do comment below and help others.
A recent article in The Times by Peta Bee highlighted the rise of online virtual training apps like Strava.
Love it or loathe it (and she was on the fence due to being confronted when meeting her virtual followers in real life – read the article here), being on Strava creates some funny behaviour. Do you recognise yourself in any of these…? I certainly do, I’m embarrassed to say…
The one where you spell out every bit of your training regime
No, not come across this? Or perhaps you don’t even know what it means and you think it is some kind of secret morse code. It will read something like; WU, 2m@HMP, 2m@MP x 3, WD. And that’s just a simplified version.
I’ve done it, others have done it. Why? It helps you to keep track of your training diary so that when you scroll back through your activities, you can see what pace you were hitting and what training you did. But it could equally be seen as showing off about your running know-how.
Which is silly because let’s face it, none of us on Strava are Paula Radcliffe…erm, although I do hear that Jo Pavey is on Strava.
Run with RP
The secret runner…this is the one where someone keeps their running companion a secret. Is it because someone couldn’t make the effort to write out their companion’s full name (although why bother to write at all?) or that they want to keep their running partner secret?
Perhaps they’re having an affair, or they want their other running friends to know about someone new they’re running with? Maybe it’s a new boyfriend? Or maybe it’s totally innocent and we should all have something better to do than wondering who it is?
Easy run with the kids
The one where you want to make sure your followers don’t think you’ve run really slowly, more slower than you’ve ver done before. Fair enough if you really have run with the kids. Not so cool if you actually ran by yourself and you just wanted to go on a slower run but couldn’t bear not posting it because you’d miss out on your Strava monthly miles target.
Felt awful, feeling sick, last mile my leg hurt. Then my head fell off. And I lost my running shoe.
The traumatised runner…this is the one where a runner explains in minute detail every feeling and niggle that occurred on a training run. Usually written just after a long training run when someone is still so internally focused, they don’t quite realise how much they’ve just shared via Strava because they’re still reeling – and glycogen deprived – from the run.
Sun run, feeling fine. OR, Running off the work headache. Stress. Feel like I could punch someone.
The confessional runner where someone inadvertently (or perhaps not?) shares a little too much information about what’s going in their life in general.
Despite all of this, we are BIG fans of Strava at Girls Run the World as a training app. It helps you to set challenges, connect with others, keeps track of your training and even gives you ideas about how to train by following other people.
Our community is small, around 3000 around the UK with a few outpost in the US and Australia but we’re growing all the time. By joining our club on Strava, we’re creating a network of GRTW runners which means that maybe next time you’re travelling to New York, Sydney or Mumbai, there might be another GRTW local runner who could show you her city.
Escape the family melee and build up an appetite (or, ahem, create a calorie deficit to make up for those Easter eggs) this Sunday April 1st.
We have a beautiful seven mile route planned that will take in all the deans, Rottingdean, Woodingdean and Ovingdean, exploring the South Downs in Spring.
But if you’re NOT training for anything and simply fancy exploring a new route, join us and PAYG by booking online, £10 per run.
We have one more run as part of our Spring Series before our Summer Trail Series kicks in on Sunday 29th April and runs for 9 weeks. You can save 50% off single session runs by booking the full course for £45.
For details of locations/mileage you can visit our schedule here.
All runs start at 8.30am.