Marathon des Sables: mental preparation

Even if you are the most positive person in the world, all runners know there are periods in races or training runs where your mind will tell you negative things like "you can't do it", "you don't want to do it", "it's too painful", "I can't go any further".

Out in the desert, staring down the barrel of another 15 miles with a feet looking like mincemeat and your heart hammering in your chest, you'll probably experience a few negative thoughts here too.

Preparing mentally for MDS is slightly different to a shorter race. Shorter races tend to be based on speed. I'm then more concerned with the lactic acid pain that comes with that, combating nerves in the first part of the race, and keeping on going when my body is screaming to stop. Preparing for MDS is more about dealing with carrying on and coping with possible physical pain, dealing with boredom, and the biggy, just finishing running 155 miles carrying 10 or so kg. It's quite a feat that does make your head pop!

You probably already have a way of dealing with any negative thoughts that may pop into your head. Here's my tuppence;

1) Thoughts of pain. I try to concentrate on exactly what the feeling is all about - I become curious about it rather than fear it. Is it sharp, dull, does it hurt all the time, just on weightbearing etc. I try to imagine pain as not to be something that is feared, but to embrace it as part of the spirit of feeling alive and doing something bonkers like MDS.

As well as the somewhat mumbo jumboness of thinking about what pain really is, I also deal with pain on a practical level. If I can manage it as best I can, I will be in control. Pain will not beat me. I win. Positive thought.

2) Thoughts of not being able to finish the race. This happened a few times to me out there, usually when it was combined with thoughts of pain (see above). I was lucky enough to run with my better half. If you can stick alongside a few MDS buddies, they will pick you up mentally throughout the race. A bit of banter lasts for miles!

Otherwise I tended to break down the race into much more manageable sections and plan "rewards" when I reached points. MDS has checkpoints roughly every 10k, which were rewards in themselves. Otherwise rewards could mean listening to a song or having something to eat. Goal setting is often used by professional sports people too.

The other "technique" I used was to think, well I always have a choice. My choice here is I can carry on, or I can not carry on. Carrying on always would win. Funnily enough, the thought of having to come back and write on this blog that I hadn't finished was usually enough motivation to keep going!

I do like to daydream, and MDS was a nice excuse to dream away. One of my favourite daydreams was finishing stage 6. I used to plan it out in detail, and go over and over it in my head. I think I lot of top sportspeople also use a similar technique called "visualisation" where they spend periods of time visualising the perfect throw, jump or sprint start.

Daydreaming like this is a positive thing, and it always gave me much more self belief that I could finish the race too. Positive thoughts encourage further positive thoughts.

Finally, through I tried to recognise when my little brain was telling me bad things, and replace this with a simple "I can do this". I would just repeat the sentence over and over for a while to try to ignore any bad thoughts.

3) General worrying. I do like to worry. I think worrying can be useful because it can alert you to things you may not have considered or planned for. Worrying becomes annoying when you either can't do anything about the problem, or you haven't done anything about the problem. My main worries out in the desert consisted of

"Can I feel a blister?"
"Why is my ankle hurting?"
"Why is my heart hammering so hard?"
"I think I saw a camel spider"

For all of these I could do something active to limit them happening or getting worse. Then place the worry into a box, wrap it up and send it down the sandy sand dune never to be seen again!

Be interested to know how others deal with any negativity during races.

Some winter running inspiration

The nights are drawing in. It's cold out there. You haven't invested in that new pair of thermal leggings yet. Sometimes a little mantra can help get you out there and keep you going. Chrissie Wellington has the words of "If" by Rudyard Kipling on her water bottle. So here's some lighthearted inspiration for you to motivate your legs to get out the door.

Running = happy

Hurdling Sri Lankan style

I've been rather busy over the last few months GETTING MARRIED (yey me).

But I'm ashamed to say that after storming through Ealing's cracking half marathon in September I had not run once since as I sidelined it in favour of the small matter of organising and attending my own wedding. Tsk.

That's two months of no running.

Admittedly we did go for a sort-of run on a Sri Lankan beach and had a chat with a Sri Lankan hurdler (as you do on honeymoon) but otherwise nothing.

Yesterday I began again. I huffed and puffed my way to work - 4.5 miles. Usually I get #rangry (my twitter hashtag for runner's road rage*) when I get stuck at a crossing or behind some slow moving pedestrians but yesterday I was secretly relieved I could stop.

I got overtaken as well. Bah.

Anyway, sod the plod. I loved it. Running is excellent fun. Perhaps taking a short break from running is a good thing for your mental state, as it revitalises the desire in you to run.

I've now just signed up for the Serpentine 10km on New Year's Day. I'm not going for a pb, I'm going for enjoyment.

I'm also going to sign up for a few trail runs over the winter to keep up the enjoyment aspect. Again I'm not in it to win it, I'm in it to get muddy, burn some calories, and have a nice cuppa tea and some banter at the end with fellow offroadsters.


*see also #rungry - the ravanous hunger you get at some point post long run

Country versus city running; which do you prefer?

Originally I fell in love with London through running. It's one of the best ways to get to know the city.

There is not much that can beat the feeling of running along the Thames Path with Big Ben in the foreground, or puffing and panting up Parliament Hill to be rewarded with the view of our stunning London skyline.

However when you have lived, breathed and pounded the streets of London for five years it can become a little monotonous.

There is the option of choosing the same old routes to run or facing down an hour commute if you want to find new routes to run (why does everywhere take an hour in London to get to by the way?).

Coupled with that are the added city perils of breathing in London traffic pollution and the ultimate runner's rage - SLOW.MOVING.WALKERS.WHO.TAKE.UP.THE.WHOLE.PAVEMENT. The worst culprits are those that are heading towards you. They can see you coming and still they don't part to let you through. I just don't get it.

Finally there is the sad disappearance of the Runner's Nod in London. Try as I might to get some warmth and a smile from fellow runnners in London I estimate a 15% return on investment in my attempts.

I grew up in the countryside. Not even in a village, but a hamlet, with fields and country lanes for company. In the depths of rural Kent running would be interrupted by a quick chat or hello to fellow runners or dog walkers.

Plus the world was your oyster for places to run and terrain to cross, and if you weren't feeling inspired, a quick 15 minute drive to a new destination would bring a whole new world of running. And the only perils of running in the country appeared to be dodging cow pats and puddles rather than people.

Today I ran one of my usual routes in North London but tried to see it through fresh eyes. Parkland Walk, Queens Woods, Highgate Woods, Alexandra Palace. It's pretty amazing to think all this greenery is only four miles out from the concrete jungle of central London.

Queens Wood is one of my favourite places in London. It feels more unkept and wild than Highgate Woods. It's an ancient forest that used to stretch all the way out to Hertfordshire and Essex but now sadly is only 50 acres. More often than not I hear, and see, woodpeckers. That, along with the rich earthy woodland smell, and dense, fresh air brightens up my run no end.

One of the reasons I like running is that I feel it puts me back in contact with the big Mother N. But in London that's pretty difficult.

On my new journey to the delights of the Ealing half marathon, I'm going to continue to find those places in London that can still be rewarding and away from the concrete and crowds, even if it might take me an hour to get there and some people avoiding to do so.

25:25:25 more back to back running

Not even running 100x25 back to back milers will get you in there

So that was pretty difficult.

But I also loved the ridiculousness of running 25 miles, then going to work. And no-one knows what you have just done.

I sat there at my desk inhaling food, giggling to myself at just having run slightly under a marathon and then coming to work as if nothing had happened.

However, having to then get up the next day and run 25 miles again. And then get up the next day and run 25 miles again I wasn't giggling to myself. Particularly in the howling rain on top of Hampstead Heath day 3 at round mile 11. Oh I was not laughing then.

Day 1 was positively fun. The previous week I'd been struggling a little with left knee issues, which had been affecting my whole left leg. My hip hurt. My calf ached, My ankle was stiff. I decided to go see a sports massuer who told me how to tape my knee to give it some support. This worked a treat for me. I don't know if it was psychological or physical, but I don't care. It's a helpful "plan B" option if my knee wants out in the desert.

Anyway day 1. Great knee, great weather, great route, great company (better half). Absolutely loved running down the canal to the Limehouse basin then back up along the Thames. Brought back London marathon memories! Felt good. It took 4 and a half hours - which is way too quick for marathon des sasbles but just felt right on the day.

Day 2 was a different matter. I didn't tape my knee up and it whinged at me all the way round. I also ran (apologies now East Londoners) what I call the grim route. Anywhere around Olympics site/Stratford/Lea Valley/Capital Ring heading East. *Shudder*. Even Victoria Park. The better half also took delight in telling me we had run on top of one of London's main sewer channels. How nice!

I think I don't like running around there as it's always grey weather when I do, and I'm always in that no mans' land territory of half way through a long run.

Anyway I was in a bad place unfortunately and because of my knee I had to walk the last 10k home. The relief though! of getting home was worth it.

All in all took over 5 hours.

Day 3. Oh the mental strategies needed to get myself out the door! I was starting to suffer a little from tight Achilles and a pulled hip muscle. However these did strangely disappear during the day. Probably got fed up of my moaning.

I've been lucky enough to have trained throughout the winter without coming up against any bad weather (bar the snow, but that's pretty). Day 3 of the 25 miler back to back was the exception. Crap weather.

Grey, windy, wet. Grim.

There were periods of running and laughing so hard it hurt at the silliness of it all. These, unfortunately, were few though. Mostly it was a case of disappearing inside myself and just getting on with it and trying not think about it. Or moaning at the other half.

I had to go home half way round as I was just soaked through and getting hypothermia (slight over exaggeration). However, getting changed into dry, warm clothes did wonders for my mental attitude and I stormed the last 10 miles (round and round and round and round and round and round Finsbury Park). Another 5 hour run.

I could not have done this without my better half. He's the most irritatingly sunnyside up, positive person I know. So I'm sorry for giving you the Death Stare when you told me "PMA, PMA!" on top of Hampstead Heath Day 3.

It has also told me I need to sort out my mental strategy for marathon des sables. What am I going to do when the going gets tough, I hurt, I get bored, and I want to give up? How am I going to deal with that?

I'm hoping it will be different in the desert. There will be no rain. There will be no boring, run-before-a-million-times routes. There will be no other tasks I'm worrying about doing when I've finished the run. There will just be me (and 999 others) and the desert.

But I must make sure I enjoy it. That's the point right? How amazing it is that I can run, and that I have got the opportunity to do this. How amazing it is that I have the chance to raise money for three very worthy causes and make a tiny difference. I must remember that.

I cannot wait.

Why do we run? Philosophy and the treadmill

Dean Karnazes. Big chin. Big muscles.

My colleague gave me a torn out article about ultra marathon man Dean Karnazes the other day. In the article, Karnazes is asked the ultimate question: "why do you run?"

His reply is interesting. He says "there is magic in the misery." Karnazes feels more alive when "struggling to persevere against insurmountable odds and untold adversity."

He goes further to state that the Western World is conditioned to link being happy to being comfortable, and avoiding pain. Yet this comfort is not bringing the happiness people thought it would.

Now I'm not religious, but these type of thoughts that Karnazes has relates well to the concepts of Buddhism.

The four noble truths contain the essence of what Buddhism is about. The first noble truth is about suffering. It suggests that humans are susceptible to cravings and desires (Karnazes' reference to us wanting to be comfortable all the time).

To rid oneself of suffering, we must remove ourselves from attachment (get out there and run!). Enlightenment is reached when craving, and thus suffering, ends. The Tendai monks of Japan go as far as running extreme lengths to reach Buddhist enlightenment.

Now, where Karnazes statement deviates from Buddhism thought is his attachment to pain to make him feel more alive. Though this seems a rather warped way to live a life - going from one extreme (comfort and luxury) to the other (pain and constant challenge), I can understand what he is talking about.

There is nothing like taking on and achieving a challenge - whether it be a 5km or an ultra marathon - that will make you feel more alive, proud and happy with yourself.

As John Hanc, running writer said "I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible."

There is magic in the misery.

But there is also the opposite. There are times when running just lets your mind be. No mindless chattering, no worrying about what you look like, no wondering what the time is. Just you, the sounds of your breathing and your feet stamping out that oh-so-comforting rhythm on the ground.

With all the current buzz around mindfulness - could running be considered a form of meditation?

It certainly works for me. There are nigh on nil times when I can get my mind to rest, other than when I'm on a run. I can just be when running.

Karnazes also highlights this. Sticking with the pain theme (you sadist you!) he suggests that the pain of running forces us to live in the moment. "In life, we can get ahead of ourselves, which can be demoralising. Those times when you think: "I'm so tired, how am I going to get the the finish? Don't think about the finish, just be in the present."

Certainly when running endurance races, the first half of the race is physical, the second half is mental. There would be no way I could have completed the Country to Capital 45 ultra race without some mental preparation. You cannot let your mind wander to where the end may be. It has to stay with you and just not think.

Why do I run?
Well, it's just for those reasons above I guess. I run because it makes me feel like I can achieve anything. I run because it helps me focus my mind. I run just because I can and I love it.

And one more zenlike thought before I go...

When I was mindlessly (mindfully?) jogging along on the treadmill I thought to myself this may look like a load of runners going nowhere on a dreadmill, but it is in fact the opposite - we are all pursuing dreams or goals, and are running fast towards them.

The love affair with running is over (for this week anyway)

I'm having a small argument with Running. Nothing major, not a deal breaker kind of row, but a smaller you-haven't-put-the-rubbish-out-again type of thing.

Why? It's probably a number of reasons including:
It's rainy and cold and icy and snowy
It's the dark months
I'm in the heavy training period for marathon des sables
I seem to want to sleep for 12 hours a day
I can't seem to find any inspiring routes to run

So my Mr Motivator plan to tackle this lack of motivation for running is this...

Visualisation
When you are lying in bed imagine you are out that door running. If you are lucky your legs may move a bit if you are asleep.

This is exactly the same concept as burning more calories if you eat standing up or are drunk while eating.

Voila! Your run is done and you can reward yourself with more lying in bed but eating kit kat chunky too.

Lying
A different sort of lie. Lie to your legs. They are stupid. They have no brains. Sneak to the door and before they have worked it out, you are out pounding the pavements. Ha!

They may fight you but you are in control of them. Your feet cannot shout at you because they are already stuffed up tight into your trainers. Your legs are sausaged up in leggings and there is nowhere for them to hide.

Ignoring yourself
Actually found yourself actually out running? Nice one. Then Mr Pain joins you. Now what?

Just ignore him. He's boring and he's not your boss so you can give him the finger. Or even better, start shouting at yourself "Is that all you've got Pain!! Huh!! Well I've got something for you" and take off faster down the road, avoiding frightened pedestrians who are eyeballing you like you are wierdo runner or something, till you collapse in a hedge and vomit over your shoes.

And more seriously? How to inspire motivation and a love of running again?

Vary your sessions
Both length of run and pace, but also "treat" yourself to treadmill sessions where it's nice and warm. It's never going to be fun if you just stick to running 10km at the same pace every session. Snore. Speed it up, go further, do hills. Surprise yourself.

Treat yourself
I've booked myself in for a sports massage this weekend. I'm also looking forward to getting through the next month and spending most of march in the sauna, doing yoga and enjoying the returning light.

Just another excuse for spending money on running porn really - yes I DO need a new pair of shorts.

Buy some more tunes
I like listening to music on some runs - generally uplifting trance music - but whatever floats your boat. Having shiny, new music to look forward to losing yourself in should help get your leggies out the door again.

Write down what you run and how you feel
I often fail to appreciate how far I've come when I'm training. I'm a bit tough on myself at times so I find it helpful to just list what session I've run each week, how I felt, how far I ran and how fast.

When you are bogged down in the middle of training and the end is not yet in sight, I find this a good way to reflect on where I was to begin with and give myself a big pat on the back.

Remember why you run
Remember when you had that lightbulb moment about running, had a really, really good endorphin run, or got to the finish line of your first race?

When it's rubbish outside or you're tired, remember that, and remember how good you feel when you have finished. Yes, some runs are hard - they are supposed to be - but I always, always, always feel better physically and mentally after I've finished a run so I try and keep that in my head if I'm having a tough time running.

Sod the schedule
Don't worry about being a slave to your schedule all the time. Just go out for run to enjoy it. Don't think about times, or distance, or technique. Just go for a run to enjoy it and stop when you've had enough. And don't feel guilty about it. Though obvs you can' t do this all the time ;-)

Right, who's for a run.....

Country to Capital ultra race review

Country to capital 45 is a yearly ultra race organised by GoBeyond Ultra. It begins in Wendover, Bucks and ends in Paddington, London. The first half covers 20 miles or so of rolling countryside and villages taken out of tourism brochures. The last 25 miles runs along the Grand Union Canal back into London.

As this was my first official ultra race I have nothing to compare it to, but I thought it was really well organised and a very friendly race.

The only thing that threw me a little was you need basic map skills as you are given a map which highlights the route. There are no sign markers anywhere. Fine - if you are Mrs Speedy Ultra Runner. A little bit scary if you are Mrs Back of Pack Ultra Runner. On the plus it does mean you can go to the loo in peace knowing hordes of runners are not about to come past.

The race is nicely broken down into six checkpoints, one every 7.5 miles or so, where friendly stewards cheer you on and give you water supplies and cake. At the half way point pork pies and sausage rolls await the meat eaters. Alas! us vegetarian runners had to make do with salt and vinegar crisps and jelly babies. (N.B. I have discovered a previously unknown talent - hoovering crisps up on the run - who knew?!)


No I don't want a sausage roll but thanks for offer!

The big difference I found with this ultra race compared to sub-marathon distance races was the friendliness and banter between runners and with the stewards. This may have been because I wasn't trying for a time, I just wanted to finish the race, so I was able to take the time to have chats with people. That, plus the fact I was running at a snail's pace - proper MDS shuffle! - you are able to talk, which also helps!

Amusingly, towards the end it felt a bit like being in sports day at an old people's home. For about two minutes you could hear "pff pff pff pff grunt, sniff, pff, pff, groan, cough". Then gradually another runner would come into your line of sight, shuffling slowly past you, small nod and grunt hello, before edging forward over the course of another two minutes by a few metres or so.

This would repeat about 10 minutes later with you then overtaking said runner when they decided the shuffle had to come down a gear into a painful penguin hobble.

Along the way I met a couple of other people who are running the marathon des sables this year. We had the usual banter about kit and training. It was very reassuring to talk to others and find out what they are up to, and where they are at with training. It seems we all seem to be doing around the same things, which makes me feel okay about what training I am currently doing for the marathon des sables.

I also met a lot of other ultra runners who are doing some pretty insane things. One runs these 24 hour transcendence races, another - a triple ironmen (he was 50 but looked about 30). Respect.

How did I feel during the ultra race?
Well, strangely I felt great mentally - which for anyone who has read past posts has been a bit of a trouble spot for me. I think the breakdown of the race into checkpoints really helped. Also, I just refused to think about the race as being 45 miles. I just didn't think about it at all. Having rewards, such as taking a walk, listening to music or eating some food was also key to keeping me sane.

Physically, it was a different matter. I've been a little under the weather of late - only a cold - plus I had stupidly pulled my thigh muscles in a particularly strenuous yoga session (I mean come on!) the day before, so I just felt rather nauseous and tired throughout the whole thing.

One lady at a checkpoint suggested perhaps I had taken on too many sugary foods or electrolytes, which I think was probably true. Hydration is always at the forefront of my mind but I often forget you can over hydrate as well, which is an important lesson to remember.

In all honesty it was bloody hard and actually made me a little worried and daunted about having to do that after three long days, in hot temperatures with all your kit on your back. But I'm going to keep positive. After all the marathon des sables is 90% mental strength!

And after it had finished (and still now) I feel like I'm glowing - I (little old me!) ran 45 miles. Me! Whenever I feel a bit crap it's something to remember to give myself a pat on the back for, no matter how slow I was.

And I so want to do another one so it can't be that bad. Next time I just want to overtake that 70 year old first.

Amersham marathon

Last Saturday I ran the Amersham marathon. What’s this I hear you cry? Well, it’s a fantastic informal “race” organised by a friend who is also running marathon des sables this year.

The Amersham marathon has been going for five years now and basically involves about 20 or so people who follow the organiser and complete a marathon in the beautiful Chess Valley, on the edge of the Chilterns.

People can choose to run the full marathon, join in at the half way point to run the half marathon, or with 10k to go. This year five of us ran the full distance (which actually ended up being 28 miles according to the Garmin) and then we were joined by another three at halfway.

All in all it was a brilliant run. It started early doors at 7am to ensure we finished by lunch time (v. Important) and mainly followed the Chiltern Way, through glorious rolling farmland and woods. Pretty much all of the route was offroad. At this time of year it was m.u.d.d.y – which was great for me, as it gave me a chance to run in difficult conditions, AND with hills.

My tactic for the race was to keep the PMA going throughout, as I’ve been having trouble of late with having negative doomlike thoughts, “can’t do it, I’m bored, my knee hurts”, those sorts of thoughts – sure you’re familiar with those old chestnuts if you run!

Anyway because I was running with 4 others, all male, I thought I can’t whinge. I have to be on my best behaviour, so I kept any bad thoughts wrapped away...and it worked!

My other tactic to help to keep the demons at bay was to break down the race beforehand, so I worked on a 10/10/7 split, again which worked really well. The lovely Karen Weir also suggested splitting races up into time periods, rather than miles, which I will try next Saturday at the “Country to Capital” race. This means rather than focusing upon how many more miles to go, you focus upon doing 40 minutes, then reward yourself with a short break (and also in my case some food), and carry on and so on.

What I am now experiencing frequently on long runs is that I find the second half easier. This was also the case with the Amersham marathon. I’m hoping this is 1) because mentally I know I’m past the half way point, so the race is easier to deal with and 2) because my body is hopefully getting used to the endurance side of things.

It’s fairly reassuring to know this. I feel I can cope okay with around 30 miles now. So I have the “horizontal” aspect of endurance down, I just need to work on the “vertical” side of it – being able to get up day after day and run for a long old time!

The Amersham marathon also reconfirmed one of the things I love about running. Most other runners are pretty decent, down to earth people. A bit of random banter with a group of like-minded people in the English countryside – what could be better?! Good times.

Second 30 mile ultra training run done

I've now got three ultra runs under my belt which I'm pretty pleased about. Two 30 milers and the 38 mile "race" around half of the capital ring.

Last Sunday was the second 30 mile attempt. The route I took was along the capital ring to Finsbury Park, along to Stoke Newington, down to the canal, a lap of Victoria Park, along the Limehouse Basin past the Blackwall Tunnel and back again.

Cute cottage in east London next to Regent's canal

The actual run itself was fine. My left hip is still playing up slightly but it was well behaved on Sunday. I even slashed my time down to 5 hours 35 mins - 25 minutes faster than my first attempt (this works out at around 10.8 minute mile, so with walking included in that my actual running pace is probably more like 9-9.5 minute miles, which I'm happy with).

Houseboats on the canal

The thing I am having trouble with is my head. I got to 10 miles and had a minor paddy attack that I didn't want to carry on. I thought I had run further than 10 miles. It was only the thought of having to run back 10 miles anyway that spurred me on to get to the 15 mile halfway point. From there it was plain sailing. I'd passed half way so it was downhill from there.

I'm having real difficulties at the moment with breaking the run down into manageable sizes during the first half, and remaining positive. I get bored quite quickly and then start thinking of how many more hours to go and fantasizing about what I want to eat (currently I'm obsessing about mince pies and cheese - though not together!). So this is definitely something I need to work on - and I'm sure I'll have looootttssss of practice over the next couple of months with the looming scary long and back to backs ahead.

On a positive (see! I'm trying!) I experienced the endorphin trick again at around mile 28, which was great. Absolutely stormed up Finsbury Park hill and along the last mile of the capital ring to home. It's such a great feeling. It feels a bit like the first few seconds of setting off on a really fast run and feeling invisible before the lactic acid kicks in and your lungs start screaming. Very very cool.

A little bit of mid week running psychology

I took it really easy last week after the effort of the first proper ultra "race", with just a couple of runs in during the week. My left hip and my right knee are also feeling a little niggly so I thought it wise to ease off the training too. Oh that's the excuse I gave myself anyway...

However, not running does really seems to affect me mentally. I get moody, tearful and irritated about things that usually would not affect me. How do non runners cope?!

I think running helps with stress on two levels. First is on a physical level. Anger and stress can be shaken off along a run. Endorphins help make you feel better inside yourself. Second is on a mental level. I find I am able to work through things in a more fluid yet abstract way in my head on a run. Things that may seem important or overwhelming can be taken down in size. Nothing ever feels quite so bad when thought through on a run.

Maybe it’s the sense of control over things that you have when running. Maybe it’s the setting or maybe it’s that you’re working so damn hard to keep going that takes the edge of other problems! I don’t know but whatever it is, I always – without fail – feel 100% better after I’ve been running. So that's my little bit of mid week running psychology for you!

This week, I hope I'm back on form and am planning on runs in all this week with two long runs at the weekend, to try and start building up the "horizontal" running stamina (day after day of running) as well as the "vertical" running stamina (ultra runs). It will take a lot of running psychology for me to tell myself I do really, really want to go out in the freezing cold EVERYDAY and run lots of miles.