First off, if you're still here and committed to your training, give yourself a pat on the back. Maybe we've surrounded ourselves with strong willed people that the action of training through extreme heat has become somewhat "normal", but I'm here to remind you that what you have achieved so far is superhuman. You are the 1% of the population that agreed (or possibly convinced by a "good friend" or coach) that you should do this even though you knew it would be tough. Perhaps it's that runner's short term memory kicking in, you know the one that forgets the agony endured later on the marathon but willfully signs up for the next one with 48 hours of finishing. You are also one of the few that is still going. Many start the summer training, but not everyone keeps going. You found a way, you are stronger, and you have something the other 99% don't have.
We may have had a bit of respite this week, but the heat will be back (sorry), but this post is designed to help you stay on track for the remainder of your training block as our motivation starts to waiver and frustration with the environmental conditions lingers on. After a brutal few months it can feel like we deserve something back in return, perhaps some super speed, super cooling skin, or a healthy bump in our Vo2max (but for my sanity, please don't show me your vo2max taken from your unreliable wrist watch ). During the thick of summer training, it's hard for our fitness to fully express itself and it's important we remain patient and don't try and force things as we get closer to race day, especially with that urge to make that goal race pace feel smooth (spoiler alert: it's likely won't yet or the next few weeks while it's still hot out). Here's some tips I share with athletes to help them navigate this period in their training cycle.
Find the wins
It's easy to lose sight of where we've come from and everything we've achieved along the way. Hopefully you keep a training log that shows not only the runs/exercises you've done, but also some personal notes and maybe some data points for those activities too. As a coach the personal reflection is something we place a strong emphasis on with our athletes (the data tracking is done by us). Use that training log to find some wins.
Action Step:
From your training log, pull out 3 things you are most proud of during this time and make them visible. Write it on a post it note and stick it somewhere you'll see it (your shoe rack, mirror, work desk) to remind yourself of what you can and have achieved. Maybe it was the time you thought about skipping the track on a humid morning, but didn't. It may not have been the prettiest of workouts, but you did it. Maybe you struggled through a long run, but got it done, even if it didn't feel great. Find those wins, recognize them, celebrate them.
How have you grown?
"But Coach, I feel like I'm getting slower." It's a common feeling and one that can rock our confidence that we can achieve our goals in the fall. It's important to remember that the paces we are running now are not a reflection of the pace we'll be able to run in the fall. Quality consistent work is important now, not paces.
Action Step:
Have a look through your training and see if you can find areas where you've shown improvement.
Does that 4mile run feel easier now than it did 8 weeks ago? Is that 4mile run, now a 5+ mile run and you feel the same way or better?
That tough workout that comes your way each week. Can you run those reps quicker now? Are you able to run more of them at the same pace (or maybe even quicker)? Does it feel easier compared to have you perceived it earlier in the summer? Are you able to do it while also running more mileage through the week?
Remember when that 10mile run felt hard. Well maybe our long run doesn't feel any easier now, but now you may be up to 14, 15, 16+ miles and getting it done.
Build for the Future
Let's be real, this probably isn't going to be your last marathon (even if you tell everyone it is). Help your future self out and identify strategies you've applied this summer that you feel like have helped with your training. It's easy to forget what we did a year ago, so writing them down gives us the perfect platform to be successful next time around. It's another way to highlight positive action from this training cycle. For me, I took more afternoon walks in the heat this year. I feel like this helped me acclimate more smoothly (it was still tough), and I actually enjoyed that time doing it, a win-win.
Action Step:
Write down 2-3 strategies that you feel benefitted you and want to keep in place for next year. If you feel inclined, you could also list down one thing you would improve on or change for next year (nobody's perfect, and each training block is an opportunity to learn).
Training and performing well is as much a self-confidence game as it is physiological. Don't let the weather negatively impact your confidence. Trust the process and go into this final stretch knowing you are in a better position now than you were 3months ago and ready to tackle any challenges that come your way. #believe