My Motivation Left The Station.

Fall in the Pacific Northwest means sunsets by 4:30 and rain on the daily. It means doubling up the dose of Vitamin D, warm beverages, and a loss of motivation when it comes to running…what?

This time of year, it is all I can do to lace up my shoes and get out that door when it’s both pitch black and raining. There are so many excuses I can muster up. Cold, wet, rainy, dark, I’m tired. Haven’t I mentioned all of these before? Lately, my middle ground has been to run on the dreaded treadmill at the gym. Gasp! I know. I’ve decided that it at least allows me to keep a solid pace. Which, I’m terrible at doing on both the pavement and trail. Not only that, but it is the biggest mental challenge to run on that damn thing.

Let’s talk motivation. Because that’s what seems to wane this time of year. When does the motivation seem to lack the most? When we need it the most. When we’re tired, when we’re not in a fully positive mood, when the gym or the running shoes seem a million miles away. When work was particularly long or difficult. How do we muster up that energy and get it done?

I cannot speak for anyone else but myself. When I start to climb on the doubt and negativity train, here is what I do:

1. Remember your why. Why do I run? Why do I workout? Why am I even doing this? Why did I start?- I run because it is my therapy. I run for catharsis and mental clarity. I run for the challenge, both mental and physical.
   – I workout to grow. I workout to gain strength, agility, flexibility. I workout to cross train and better prepare for my runs. I workout to challenge myself and see how hard I can push to see change.
   – I started because I do not like to be stagnant. I need a challenge. I thrive on change. Especially when it comes to my own body. I started because I knew my body had so much room to grow.
2. Reflect on and review goals. 

   – A sidenote about goals. They need to be clear, measurable, and achievable. ‘I want to run faster’ is a noble concept. However, how do you measure it? Faster than what? How fast you’re running now? Faster than a cheetah? Instead, one might say their goal is to run a sub 8:30 mile by the end of the year. This is faster than their current mile time of 8:45. By making our goals measurable and achievable, we are more likely to actually work towards them.
   – My biggest goal right now is to PR the Holiday Half Marathon this year. This means running a sub 1:55 or about an 8:40 mile. In order to do this well, I need to be pushing myself regularly.

3. Find inspiration or accountability. -Finding someone who inspires you can help push you towards your goals and help you stay motivated. Just what we want, right? Currently, Oiselle and their amazing flock of runners are my motivation. Their zest for life, their zeal for running and their constant positive spirit keeps me going when the last thing I want to do is lace up. Their motto, “Head up, wings out” has kept me through more runs than I care to admit.-Accountability is also an important component to motivation. Tell someone your goals, post about them to social media, find a running or workout partner. Find someone to hold you accountable to your goals and aspirations. It is a powerful motivator.
4. If all else fails, suck it up, buttercup. 

   What more is there to say? If nothing and no one can help you find that motivation, you have to find it within yourself. You know your goals. You know what you’re working towards. You know you just need to get it done. So, suck it up, buttercup.

Rosie the Riveter, anyone?

Does anyone else have any tips for finding motivation?

You Spin My Head Right Round…13.

I haven’t decided which is harder, lacing up my shoes and walking out the door or running the actual 11 miles. The mental game is often times more difficult than the physical. I psych myself out, I find all of the excuses, I conjure up tummy aches and knee pain. I fall into the thought pattern that I’m just too tired, I wouldn’t be able to put 100% into it, so why should I do it? The mental struggle is real.

This round of half-marathon training is no different. I am currently in week 5 of my 13th round of training. Holiday Half, here I come! You would think that 3 weeks of zero running while in Central America last month would restart all of my motivation. (More on the trip later.) Not the case. This round of training has had an entirely new focus: speed. I am going to PR this next half-marathon. Track workouts once a week, tempo run once a week and a long run. I’ve gone from lifting heavy 6 days a week with intermittent running to focused running 3 days a week, lifting heavy 3 days a week and one active rest day.

It looks a little like this:

#	Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	9/20-27	Track 8×100	Leg Day Core	Bi/Tri Shoulders Core	3.5  Tempo	Chest Back Core	7 L	Off
2	9/28-10/4	Track 6×200	Leg Day Core	Bi/Tri Shoulders Core	4.5  Tempo	Chest Back Core	9 L	Off
3	10/5-11	Track 8×100	Leg Day Core	Bi/Tri Shoulders Core	5.5  Tempo	Chest Back Core	11L	Off
4	10/12-18	Hill Rpt 5×30sec	LD 1 Core	Bi/Tri Shoulders Core	6.5 T	Chest Back Core	12 L	Body Weight
5	10/19-25	1,2,3,4- 321 Ladder	LD 2 Core	Bi/Tri Shoulders Core	6.5 T	Chest Back Core	13 L	Body weight
6	10/26-11/1	Hill Rpt 8x30secs	LD 3 Core	Bi/Tri Shoulders Core	4.5 T	Chest Back Core	9 L	3-5 E
7	11/2-8	8×100, 4×400	LD 1 Core	Bi/Tri Shoulders Core	7.5 T	Chest Back Core	15 L	3-5E
8	11/9-15	1,2,3,4,5 4,3,2,1 Ladder	LD 2 Core	Bi/Tri Shoulders Core	6.5 T	Chest Back Core	13 L	Off
9	11/16-22	8×100	LD 3 Core	Bi/Tri Shoulders Core	5.5 T	Chest Back Core	11 L	3-5E
10	11/23-29	4×400	LD 1 Core	Bi/Tri Shoulders Core	4.5 T	Chest Back Core	9 L	Off
11	11/30-12/6	8×100	LD Any Core	Bi/Tri Shoulders Core	3.5 T	Chest Back Core	7 L	Off
12	12/7-13	Rest or Stretch	6.5 E	Bi/Tri Shoulders Core	3.1 E	Chest Back Core	REST!	13.1!

 

Track days included a mile warm up and a mile cool down in addition to 4 different dynamic stretches like walking lunges, squats, butt kickers etc.

Each of our gym days are a concentrated power hour in the specified muscle group. It’s heavy lifting and a killer challenge. The tempo run is typically 50% of that week’s long run and it is done at a 10k pace. The long runs on the weekend are generally run naked. That is, without a Garmin or headphones, so I can disconnect and actually remember why I love running.

Like I had mentioned, this round of training is focused on speed. I truly want to get better. But, let me tell you, the track workouts are a reality check! I consider myself an adult most of the time. I hate adulting, but I didn’t think there was much 5 year old left in me. I was wrong. Jess, the small child, comes out during track workouts. I must have thrown 3 temper tantrums during an hour workout. There was so much negative energy, pouting, arm crossing and throwing myself down on the ground. At one point, Eli made the mistake of asking how I was doing. I wailed, “I’m f*&%ing AWFUL!”

I do give my best effort though. I push myself into asthma attack oblivion. I push beyond my comfort zone. That 5 year old can be quieted if I focus on the track in front of me. I keep my head up. My wings out. Thank you, Oiselle.

It’s all going to make me faster, right?

All of my complaining and failed adulting aside, I actually like track workouts more than I do tempo runs. I have the hardest time motivating myself to push hard for that many miles. Anyone else have such a complicated relationship with running?

 

I am looking forward to seeing the improvements in my running. By designing this challenge, I knew it was going to kick my booty. I knew there were parts I was going to hate. What is that adage though, ‘if it doesn’t challenge you, it doesn’t change you.’ I’m ready to change. I want to run faster.

I also want to keep the balance. I love running. I love running for the mental clarity, for the run highs, for the happiness. I love running to discover new trails and to both lose and discover myself. When I push myself to run faster, I lose that joy. It becomes solely about getting through the workout and not the joy of the run itself. I’m working to find joy in the challenge.

Maybe it looks like this:

Or, perhaps this is just what a break during a long run looks like.