Sunday, February 7, 2010
Training Reflection
Getting ready for the marathon...Ran a 13.25 today in 2 hours. I am feeling really great in my training. I have ten weeks to go and I feel strong, focused, uninjured, am running more than what is scheduled...still getting in some good rest. I feel really good. It makes me realize...I really CAN do this! It's kind of weird. I don't know how else to say it. It feels weird...I feel like the impossible is possible.
Also of note: Cousie ran a marathon in Cali today. She not only qualified for Boston, but won 3rd place in her age group!!!! She is amazing! I'm so proud of her! <3 <3 <3
Monday, August 24, 2009
The Runner Camaraderie
When I started running, I knew one person that ran regularly. After a few years, I had many friends that run. Some I have made because we became running partners first. Through the many hours on the road, chatting it up, we became close friends. Other runners that I know were aquaintances or old friends before I began running; I just never knew they were runners. After I became hooked on running, it's as if there was a whole newfound camaraderie with us, as if we had this "inside knowledge" about something that noone else knew: running is fun!
I soon learned something else; talking to non-runners about running is difficult and often not worth the effort. No matter what, it was as if they just could not understand or maybe didn't care enough to try. Running is like no other topic in these regards. It feels as if there is a deep understanding among others in the sport, whether they are fast or slow, run short races or long. A runner who is truly committed is a runner who is truly committed, no matter how they engage in the sport.
Maybe we are a little crazy; that sure is the way that the non-runner can make us feel sometimes. Any minor ache that we recite aloud to the non-runner, especially a sedentary person, is a perfect reason for us to stop running to them and, rest assured, they will tell you immediately and ask you to join them for beer, nachos and a couch. Soon the runner learns to only talk about our minor (or sometimes major) aches and pains to other runners, because they are the only ones who understand. Other runners are the only ones that we can trust to give us an honest response of whether or not we really need to rest a nagging ache or pain. This is how the camaraderie stays so strong. Other runners (and sometimes other athletes, mostly in other endurance sports) are the only ones who can understand the need to continue by whatever means necessary to get the feeling of release, of freedom, of power, etc. that we get from running. Runners know that the ultimate goal is to be able to continue to run now, but also to continue to run forever.
Runners are a rare breed...and I am honored to be one of them.
Happy running : )
I soon learned something else; talking to non-runners about running is difficult and often not worth the effort. No matter what, it was as if they just could not understand or maybe didn't care enough to try. Running is like no other topic in these regards. It feels as if there is a deep understanding among others in the sport, whether they are fast or slow, run short races or long. A runner who is truly committed is a runner who is truly committed, no matter how they engage in the sport.
Maybe we are a little crazy; that sure is the way that the non-runner can make us feel sometimes. Any minor ache that we recite aloud to the non-runner, especially a sedentary person, is a perfect reason for us to stop running to them and, rest assured, they will tell you immediately and ask you to join them for beer, nachos and a couch. Soon the runner learns to only talk about our minor (or sometimes major) aches and pains to other runners, because they are the only ones who understand. Other runners are the only ones that we can trust to give us an honest response of whether or not we really need to rest a nagging ache or pain. This is how the camaraderie stays so strong. Other runners (and sometimes other athletes, mostly in other endurance sports) are the only ones who can understand the need to continue by whatever means necessary to get the feeling of release, of freedom, of power, etc. that we get from running. Runners know that the ultimate goal is to be able to continue to run now, but also to continue to run forever.
Runners are a rare breed...and I am honored to be one of them.
Happy running : )
Monday, August 17, 2009
Random Psych Related Thought
I was listening to KT Tundstall and she says, "My heart knows me better than I know myself, so I'm gonna let it do all the talking." It made me think:
There is a life-long relationship between the "heart" (emotions) and the mind (rational thinking). When people ask, "Which should I listen to?" I believe that it is never as black and white as one would hope. Any relationship takes comprimise, based entirely on the situation at hand, how strong the convictions are of the parties involved, and what seemingly will satisfy both parties as much as possible. Such is the delicacy of the skill required to balance the "heart" and the mind in an attempt to maintain a healthy sense of self.
The trickiest part of this particular relationship is that there is no escape, as many people seem to be utilizing as a solution much more in recent times. The "heart" and mind are inseperable, part of the same entitely, consistenly struggling to maintain order, harmony and peace, while impacting the self. It seems like much of life consists of this very same principle; do whatever possible to maintain the highest possible level of order, harmony, and peace. It is when incongruency occurs when either the mind, the soul, the body, or the "heart" springs into almost instant action in an attempt to return life back to its harmonious state.
It's all about balance and comprimise.
KJ
There is a life-long relationship between the "heart" (emotions) and the mind (rational thinking). When people ask, "Which should I listen to?" I believe that it is never as black and white as one would hope. Any relationship takes comprimise, based entirely on the situation at hand, how strong the convictions are of the parties involved, and what seemingly will satisfy both parties as much as possible. Such is the delicacy of the skill required to balance the "heart" and the mind in an attempt to maintain a healthy sense of self.
The trickiest part of this particular relationship is that there is no escape, as many people seem to be utilizing as a solution much more in recent times. The "heart" and mind are inseperable, part of the same entitely, consistenly struggling to maintain order, harmony and peace, while impacting the self. It seems like much of life consists of this very same principle; do whatever possible to maintain the highest possible level of order, harmony, and peace. It is when incongruency occurs when either the mind, the soul, the body, or the "heart" springs into almost instant action in an attempt to return life back to its harmonious state.
It's all about balance and comprimise.
KJ
Thursday, August 6, 2009
Made to Run
I have read that running (especially distance running) may be "natural" to humans because of the tie to our primal hunting technique of hunting faster animals over long distances at an even pace until they tired enough to kill them. Also, I have heard of sprinting as possibly inciting the fight or flight response. So, is the tie to a genetic predisposition for certain techniques "in the wild" the reason that some of us love running so much? Is it satisfying some instinctual desire?
What are your thoughts?
KJ
What are your thoughts?
KJ
Runners are Smarter
I know that I can say without hesitation that I think more clearly and quickly on the days which I exercise. My memory is more efficient, my thoughts come easier and I feel I can comprehend more easily after I run. I have always attributed it to mostly a better mood and less stress, almost a clearing out of my mental clouding, but perhaps it is more.
I just came across an article, which I thought may be of interest to this blog. It is written by T. A. Sloan from the Discovery Health channel, who has come across some material suggesting that exercise stimulates not only new connections in the brain, but possibly new cell growth. The new growth is found in areas of cognition, learning and memory. The brain growth is attributed to the increased micro blood vessels and oxygen in the brain, which occurs during exercise and promotes neurogenesis. These things along with endorphins are attributed to a more alert state and better memory retention far after exercise is ceased. Also, it is pretty well known that interaction with the environment is key to promoting new brain connections. (Sloan, 2009) While running, there is much about the environment and how we are experience it which is registered by the brain. This may have an affect on the growth as well.
An experiment in 1998 showed that mice who were exposed to environmental stimuli grew brain cells. A wheel was introduced and the mice were allowed to run as long and fast as they wanted, whenever they wanted. Those mice who participated in the activity grew TWICE as many cells as the mice who did not run. Now, it is probably a combination of the two, running and stimuli, which cause this astounding cell growth, possibly due to the increased oxygen and blood vessels which accompany running. (Sloan, 2009) The combination creates a "win-win" so to speak, as your brain is now more efficiently RECEIVING the information that is being introduced.
Has anyone noticed a feeling of easier thinking, remembering or learning since beginning to run/exercise?? Have you ever noticed that the conversation flows so effortlessly, honestly, and deeply while you exercise with a friend?? Have you noticed increased "epiphonies" while exercising??
What are your thoughts?
KJ
Reference:
Sloan, T.A. (2009). Mind-Body Exercise Connection. Retrieved August 6, 2009, from http://health.discovery.com/centers/diet-fitness/mind-body-exercise-connection.html.
I just came across an article, which I thought may be of interest to this blog. It is written by T. A. Sloan from the Discovery Health channel, who has come across some material suggesting that exercise stimulates not only new connections in the brain, but possibly new cell growth. The new growth is found in areas of cognition, learning and memory. The brain growth is attributed to the increased micro blood vessels and oxygen in the brain, which occurs during exercise and promotes neurogenesis. These things along with endorphins are attributed to a more alert state and better memory retention far after exercise is ceased. Also, it is pretty well known that interaction with the environment is key to promoting new brain connections. (Sloan, 2009) While running, there is much about the environment and how we are experience it which is registered by the brain. This may have an affect on the growth as well.
An experiment in 1998 showed that mice who were exposed to environmental stimuli grew brain cells. A wheel was introduced and the mice were allowed to run as long and fast as they wanted, whenever they wanted. Those mice who participated in the activity grew TWICE as many cells as the mice who did not run. Now, it is probably a combination of the two, running and stimuli, which cause this astounding cell growth, possibly due to the increased oxygen and blood vessels which accompany running. (Sloan, 2009) The combination creates a "win-win" so to speak, as your brain is now more efficiently RECEIVING the information that is being introduced.
Has anyone noticed a feeling of easier thinking, remembering or learning since beginning to run/exercise?? Have you ever noticed that the conversation flows so effortlessly, honestly, and deeply while you exercise with a friend?? Have you noticed increased "epiphonies" while exercising??
What are your thoughts?
KJ
Reference:
Sloan, T.A. (2009). Mind-Body Exercise Connection. Retrieved August 6, 2009, from http://health.discovery.com/centers/diet-fitness/mind-body-exercise-connection.html.
Monday, July 27, 2009
Mental Endurance/Positive Self-Talk
I was thinking about running the other day, while I was running, of course : ) I ran through a tough section in my run, relying almost entirely on positive self-talk. I have done this plenty of times, as I'm sure all the runners (and endurance athletes) reading this have as well. After accomplishing my goal and finding my run going much easier all of a sudden, I began thinking about how much of running is psychological. So much of running is pushing through the negative and twisting it into a positive. This must be why runners generally tend to be pretty good at combating negativity in other areas of life...they have trained for it.
So much of running is "all in your head". In the beginning, your mind is just getting used to this constant pitter pat of your feet on the pavement. You are essentially teaching your mind that you can run. Yes, of course, much of running is conditioning, getting out there, and training your heart, muscles, and lungs to pump harder and longer; however, I'll bet that if all runners who have been in the game for a bit look back, they will all realize that it is usually (especially in the beginning) your MIND that stops you from running before your body. You practically talk yourself into giving up...until you learn how to do the exact opposite.
You are on a five-mile run. It's gorgeous outside, but a little warm. You are upbeat and fall into a good rhythm almost immediately. Seemingly, all of a sudden, you fatigue and begin to get negative. Your thoughts sound a bit like this: "I want to stop. I need to rest. Am I overheating? Is this a gradual hill that I didn't notice? What's going on?! Maybe I should have eaten something/more. I don't have the energy for this. I should just stop for a few minutes and have some water to regroup. I need to walk right now." Most beginners would stop here; most seasoned runners, however, know that this is just a part of the process...I'm not saying that a seasoned runner NEVER gives in, but it takes much, much more.
The seasoned runner immediately attempts to "nip it in the bud" and thinks, "First off, be quiet you! You are NOT stopping. I will slow my pace and find that rhythm I had before pretty soon. I'm fine! I've got this! I've been worse off than this and pushed through...this is nothing! I'm gonna flip to that power song now and jam it out...tear this pavement UP! Whew! Let it go! Look around, love the process. I'm almost there! This will pass soon, just stick with it."
And you know what...it almost always DOES pass. Even bettter than passing, usually the "other side" is so much "greener" than before the negativity tried to seep in. Now you appreciated that rhythm just a little bit more, you notice how pretty this particular stretch of road is; you love that power song just a little bit more; you love the run just a little bit more.
Most often, your mind will try and tell you to stop running, because it is used to giving up when the going gets tough (I know mine used to be and I still fall for it sometimes), but let me tell you...the more you DON'T give into that negative self-talk, the less often it will bother trying to stop you.
And this is why runners (and other endurance athletes) seem so well adjusted in other areas of life. Not only do they have those happy little neurotransmitters circling around in healthy doses up in their noggins, as I have talked about in previous blogs, but they have TRAINED their minds to deal with stress in a positive way. When the going gets tough, it doesn't really seem so bad anymore; it's nothing that can't be run right through.
"I just ran (so and so) miles the other day in that heat; I'm sure I can stick out this one hour meeting with my dumb boss." Your mind won't instantly want to flee anymore...it's trained to run right through it to the other side.
When the negative self-talk begins, "I'm not prepared enough. He's never liked me. He's going to make this as painful as possible. Maybe I'm getting fired," a runner's mind knows how to handle this line of negativity, because it trained for combating negative self-talk every single difficult run (and difficult is absolutely subjective to the individual and to circumstance). A runner's mind just instantly jumps back to, "You're fine! You've GOT this! You've been worse off than this...this is nothing! Let it go! Look around, love the process! You're almost there! You know this will pass, just stick with it!"
Mental conditioning like this is cognitive therapy at its bst. It's all about taking CONTROL of your thoughts. They are in YOUR head and YOU have every right to control what is said. You don't have to be a runner to practice this, although endurance sports require a lot of practice with mental conditioning. Next time that you are wallowing in the downward spiral of negative self-talk, try to switch it to a more positive stream of thinking. It will feel completely unnatural at first, like you are "lying to yourself"; however, I assure you, as you practice speaking nicely to yourself, you will feel more deserving of the positive self-talk.
Negative self-talk breeds a negative self-concept. A negative self-concept fosters negative self-talk. It's the downward spiral I was speaking of. YOU have to take control of your mind and thoughts. YOUR mind is YOU talking to YOU...speak nicely...don't you have enough things spewing negativity at you?? Be your own positive fallback...your own refuge, because you have your mind and your body; when your body starts going, what are you going to have left: a negative mess pot or a clean stream of positivity??
So much of running is "all in your head". In the beginning, your mind is just getting used to this constant pitter pat of your feet on the pavement. You are essentially teaching your mind that you can run. Yes, of course, much of running is conditioning, getting out there, and training your heart, muscles, and lungs to pump harder and longer; however, I'll bet that if all runners who have been in the game for a bit look back, they will all realize that it is usually (especially in the beginning) your MIND that stops you from running before your body. You practically talk yourself into giving up...until you learn how to do the exact opposite.
You are on a five-mile run. It's gorgeous outside, but a little warm. You are upbeat and fall into a good rhythm almost immediately. Seemingly, all of a sudden, you fatigue and begin to get negative. Your thoughts sound a bit like this: "I want to stop. I need to rest. Am I overheating? Is this a gradual hill that I didn't notice? What's going on?! Maybe I should have eaten something/more. I don't have the energy for this. I should just stop for a few minutes and have some water to regroup. I need to walk right now." Most beginners would stop here; most seasoned runners, however, know that this is just a part of the process...I'm not saying that a seasoned runner NEVER gives in, but it takes much, much more.
The seasoned runner immediately attempts to "nip it in the bud" and thinks, "First off, be quiet you! You are NOT stopping. I will slow my pace and find that rhythm I had before pretty soon. I'm fine! I've got this! I've been worse off than this and pushed through...this is nothing! I'm gonna flip to that power song now and jam it out...tear this pavement UP! Whew! Let it go! Look around, love the process. I'm almost there! This will pass soon, just stick with it."
And you know what...it almost always DOES pass. Even bettter than passing, usually the "other side" is so much "greener" than before the negativity tried to seep in. Now you appreciated that rhythm just a little bit more, you notice how pretty this particular stretch of road is; you love that power song just a little bit more; you love the run just a little bit more.
Most often, your mind will try and tell you to stop running, because it is used to giving up when the going gets tough (I know mine used to be and I still fall for it sometimes), but let me tell you...the more you DON'T give into that negative self-talk, the less often it will bother trying to stop you.
And this is why runners (and other endurance athletes) seem so well adjusted in other areas of life. Not only do they have those happy little neurotransmitters circling around in healthy doses up in their noggins, as I have talked about in previous blogs, but they have TRAINED their minds to deal with stress in a positive way. When the going gets tough, it doesn't really seem so bad anymore; it's nothing that can't be run right through.
"I just ran (so and so) miles the other day in that heat; I'm sure I can stick out this one hour meeting with my dumb boss." Your mind won't instantly want to flee anymore...it's trained to run right through it to the other side.
When the negative self-talk begins, "I'm not prepared enough. He's never liked me. He's going to make this as painful as possible. Maybe I'm getting fired," a runner's mind knows how to handle this line of negativity, because it trained for combating negative self-talk every single difficult run (and difficult is absolutely subjective to the individual and to circumstance). A runner's mind just instantly jumps back to, "You're fine! You've GOT this! You've been worse off than this...this is nothing! Let it go! Look around, love the process! You're almost there! You know this will pass, just stick with it!"
Mental conditioning like this is cognitive therapy at its bst. It's all about taking CONTROL of your thoughts. They are in YOUR head and YOU have every right to control what is said. You don't have to be a runner to practice this, although endurance sports require a lot of practice with mental conditioning. Next time that you are wallowing in the downward spiral of negative self-talk, try to switch it to a more positive stream of thinking. It will feel completely unnatural at first, like you are "lying to yourself"; however, I assure you, as you practice speaking nicely to yourself, you will feel more deserving of the positive self-talk.
Negative self-talk breeds a negative self-concept. A negative self-concept fosters negative self-talk. It's the downward spiral I was speaking of. YOU have to take control of your mind and thoughts. YOUR mind is YOU talking to YOU...speak nicely...don't you have enough things spewing negativity at you?? Be your own positive fallback...your own refuge, because you have your mind and your body; when your body starts going, what are you going to have left: a negative mess pot or a clean stream of positivity??
Wednesday, July 15, 2009
Depression and Running
I've been asked about depression and running a lot lately. I want to say that I believe that depression symptoms can be drastically reduced, if not relieved, through endurance sports, like running.
I wanted to put a post on here that I just wrote to someone asking a similar question in a forum on the nike+ website.
As a psychology graduate and a runner, I can definitively tell you that running absolutely helps mood disorders, including depression. The medication that you are probably taking is an SSRI (serotonin reuptake inhibitor). SSRIs increase the levels of serotonin, a neurotransmitter which controls mood, helping depression. Serotonin levels are also raised through exercise, mostly endurance sports. Exercise also increases the neurotransmitter, dopamine, which helps to regulate arousal, so your energy level will most likely be increased. Also, endorphins are released through endurance sports, like running, which is a neurotransmitter which helps your mind deal with pain and is often called the brain's "natural morphine". This gives the sensation that many call "the runner's high", which I am happy to say has FINALLY be clinically proven to exist (although runners knew this for a LONG time).
I am not suggesting that you stop your medication in any way; in fact, the running will actually help the medication to have more serotonin in your brain to circulate around, enhancing its affects. With that in mind, I will tell you this as well: I used to have depression and I have not needed medication for a while, because I learned to control it. I believe that exercise was a big part of being able to do so. Not all cases of depression are "curable", but it is possible and you are on the right track! Keep taking that medication and talk to your doctor if you ever feel that you may be able to reduce the amount you are taking.
I wanted to put a post on here that I just wrote to someone asking a similar question in a forum on the nike+ website.
As a psychology graduate and a runner, I can definitively tell you that running absolutely helps mood disorders, including depression. The medication that you are probably taking is an SSRI (serotonin reuptake inhibitor). SSRIs increase the levels of serotonin, a neurotransmitter which controls mood, helping depression. Serotonin levels are also raised through exercise, mostly endurance sports. Exercise also increases the neurotransmitter, dopamine, which helps to regulate arousal, so your energy level will most likely be increased. Also, endorphins are released through endurance sports, like running, which is a neurotransmitter which helps your mind deal with pain and is often called the brain's "natural morphine". This gives the sensation that many call "the runner's high", which I am happy to say has FINALLY be clinically proven to exist (although runners knew this for a LONG time).
I am not suggesting that you stop your medication in any way; in fact, the running will actually help the medication to have more serotonin in your brain to circulate around, enhancing its affects. With that in mind, I will tell you this as well: I used to have depression and I have not needed medication for a while, because I learned to control it. I believe that exercise was a big part of being able to do so. Not all cases of depression are "curable", but it is possible and you are on the right track! Keep taking that medication and talk to your doctor if you ever feel that you may be able to reduce the amount you are taking.
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