Composure
Going into the Leadville 100 Run in 2018 after two unsuccessful attempts one of the many mental skills I put to use was addressing my composure and arousal level.
What is arousal?
Arousal is our level of wakefulness. It can be anywhere from a dead sleep to all engines firing, pumped up so much you could lift a car. A high arousal gets heart rate pumping fast and blood pressure increasing, preparing you for fight or flight. It shunts blood to your gut so it can be used elsewhere.
Each of us has an optimal level of arousal, and each situation is different. A football player preparing for a game may have a really high level of arousal to make a tackle, an archer ideally needs a much lower level of arousal to make a shot, and then every one has an individual optimal level of arousal. We all have an optimal range of functioning and it differs from situation to situation.
I would wager that for most (not all) but for most ultramarathoners that a high level of arousal will get you into trouble. Being well composed will allow you to pace yourself successfully, address obstacles immediately, and allow you to focus on the task at hand.
When I raced Leadville in both 2015 and 2016 I was amped up, almost shaking at the start, not because it was cold but because of the energy that was rushing through my body. For months on end I had been thinking about this race- this moment.
I went through aid stations quickly picking up my pre-packed bag of gels exchanging a water bottle as if I was running a marathon, neglecting the rest of my body - not sitting down once. Not doing leg swings, or massage which may have lessened problems in my hips. I was never near any cut-off until the very end when I couldn't lift my legs.
I would argue that many athletes go into a hundred mile run with the necessary fitness - but they are over-aroused at the start leading to a chain reaction of problems that add up quickly.
While it's important to have a race that you are excited about - that helps with the motivation to train and finish, that excitement uncontrolled can lead to disaster.
Let's think about the chain reaction - because you're over aroused you start just a little too fast - right here this will cause you to lose valuable energy and put undue stress on your body. Because your abit overaroused your stomach doesn't get enough blood- it's already shunting blood because you're running and now you get stomach cramps and can't keep down food. You run through an aid station not stopping to think about that little hot-spot on the sole of your foot. Two hours later it's rubbing raw. You get caught in a conga line on the trail at the start - you get frustrated, attempt to pace a group, trip on a rock, more energy wasted trying to pass. You get the picture.
Arousal adds up, Even the slightest bit of over-arousal (that you may not even notice!) takes away energy and utlizes muscle that you don't need wasted. Run composed.
Some level of arousal is nice. If your too relaxed than you might not feel the 'energy' to continue. You might not feel like being competitive. I have been in the carefree state before a race and have forgotten my shorts before a race.
What can you do?
Have and use process oriented goals. Outcome based goals are nice and helpful - but being so focused on the outcome (and the why) can unecessarily sap energy. (note: I think it's important, if not critical to know your why- an intrinsic rationale as to why you are doing this. However, when we also need to remember that it takes composure to not overreact to the situation - Navy Seals don't rush into a building to grab terrorists - they move through the building with composure and focus to get the job done, you should do the same with your race.)
Create a mental performance plan and routine long before the race starts and practice it in smaller races and training runs. Alert your crew and pacers to your plan so that when you're completely exhausted they can remind you.
A meditation practice can be helpful - this can help you run mindfully - being aware of the present moment and letting go of the distractions going on around you. A six minute practice daily that you can integrate into your training - on the run can help with focus and composure down the road in races.
Take deep breathes - before the start of the race, at an aid station, turn around point, while you're walking. Taking a slow deep breath slows your system down and helps to bring you back to the present moment allowing you to focus on the things you need to focus on. Research has shown that resonance breathing can be one of the best relaxation strategies. Breath in four seconds, hold just a few and exhale six seconds. One or two breath's slows the system down.This doesn't mean you're running through the race taking deep breathes - but do it at checkpoints. Slow things down enough to focus.
Plan to check in with yourself and do a reset at aid stations and critical junctures of the race. Coming into aid stations I had a set routine. Deep breathe- inhale slowly- exhale, slow my mind down. Scan my body, what were my needs? Hot spot - take care of it. Hips a little tight - do leg swings. What do I really need to eat right now and what will I eat on the trail? Get that. A little longer in the aid station taking care of things means a faster overall run. Prepare a routine - exactly like a batter would in a baseball game. Reset. Next pitch.
Have fun - David and Meagan Roche emphasize this in their new book The Happy Runner. What's the point if it's not fun? Smile. Stay in the moment.
What about the uncontrollables? Weather? Other runners? Recognize they are just that - uncontrollable - and problem solve. Here is an example of what I did:
Late at night I was climbing up Powerline the final crux of the Leadville 100 run, it starts pouring rain, my jacket is soaked, I am tired, cold and frustrated. I stop, took a breathe, refocused, pull out the extra, layer bundle up, grab a gel, and keep moving - that thirty seconds likely gave me an hour of time.
There are so many other tools that can be helpful controlling arousal from progressive relaxation strategies, imagery and self-talk. Finding what works for you is critical component to your big race.
Training for the physical demands of the race is half the battle - take the time to integrate mental skills into your training long before the race and you'll be much better prepared to get to the finish successfully.