Breaking through that mental barrier while running

jtheroux89

Hi all!

Okay, so this morning I attempted to do Week 7 Day 1 of the C25K program. It is a 25 minute run and I could only manage 13 minutes before I stopped. Thing is, I easily ran 25 minutes on Week 6 Day 3 on Sunday. The only difference is that I ran at night and through my neighborhood on Sunday and today I tried running early in the morning and in a park I've never been before. I don't know if I'm a better runner at night or if I'm mentally blocking myself from running. I felt great on Sunday and today was terrible, maybe it was the sun or the new area but I definitely felt mentally defeated.

Long story short, does anyone have any advice on how to overcome mentally psyching yourself out during long runs? (well, 25 minutes is long for me! haha) I want to sign up for a 5k on May 12th and I thought I was on the right track on Sunday but after today I'm not so sure anymore. Thanks in advance!!

omma_to_3

Sometimes you just have a bad day. Or maybe the terrain was more hilly or maybe you went faster.

I did the 20 minutes at the end of week 5 on Friday night. On Sunday, I did week 6 Day 1 - running in 5 minute, 8 minute, 5 minute blocks. I was more tired after week 6 day 1 than the 20 minute run on week 5. Then once I got home and looked at the data file from Runkeeper, I saw that I ran faster and farther on Sunday. When I knew I had to run 20 minutes straight, I went quite a bit slower and paced myself better.

ATLMel

First, I say go ahead and sign up. If you have to walk some, who cares?

Second, you'll find that some runs the stars align and you have a fabulous run. Other days are the exact opposite. I remember the first 20 miler i set out to do. At 6 miles I turned around and went home. A week later, I knocked out 22 no problem.

A lot of things can contribute. Maybe by changing your workout time you didn't hydrate/fuel properly before heading out. Maybe your head just wasn't in the game.

Either way, let it go and give it another shot. You might find it was a fluke. If it wasn't a fluke and you still can't manage to get in another 25 min run, look at your nutrition. You might be restricting yourself too much and the weakness is a signal from your body.

jtheroux89

Sometimes you just have a bad day. Or maybe the terrain was more hilly or maybe you went faster.

I did the 20 minutes at the end of week 5 on Friday night. On Sunday, I did week 6 Day 1 - running in 5 minute, 8 minute, 5 minute blocks. I was more tired after week 6 day 1 than the 20 minute run on week 5. Then once I got home and looked at the data file from Runkeeper, I saw that I ran faster and farther on Sunday. When I knew I had to run 20 minutes straight, I went quite a bit slower and paced myself better.

Great job doing the 20 minute run! That is a big one and quite intimidating IMO. I think you're right about the pacing, I did try to push myself a little harder on the first mile and by the end of it I was toast. The park was laid out so you could see the whole mile-long track looping around and it scared me a bit, I don't like seeing how far I have to go!!

jtheroux89

First, I say go ahead and sign up. If you have to walk some, who cares?

Second, you'll find that some runs the stars align and you have a fabulous run. Other days are the exact opposite. I remember the first 20 miler i set out to do. At 6 miles I turned around and went home. A week later, I knocked out 22 no problem.

A lot of things can contribute. Maybe by changing your workout time you didn't hydrate/fuel properly before heading out. Maybe your head just wasn't in the game.

Either way, let it go and give it another shot. You might find it was a fluke. If it wasn't a fluke and you still can't manage to get in another 25 min run, look at your nutrition. You might be restricting yourself too much and the weakness is a signal from your body.

Great advice!! My body definitely isn't used to running in the morning so it was probably that plus the light breakfast I had that kept me from doing the full distance. I hope to be able to run as far as you someday!

ktbia

I agree, you are definitely ready for the 5K!

I just have bad running days sometimes. I just ran a half in March, trained for months, and I have still been running..b ut yesterday, I could barely do 2 miles, I just felt "off." Some days are like that.

For me, hydration does make a big difference. Also, if I walk, I walk. So what? Nobody says that you have to run straight through, if you follow Jeff Galloway's plan, he actually advocates for walk breaks! I allow myself the rest and don't feel guilty about it!

glonigan

Agree with the above....Sometimes you have a bad day. Also, your body will need time to recuperate from a run. If you are a newer runner and running back to back with 12-16 hours you may have not gotten the rest your muscles need. First thing in the morning you may have not had enough calories or water to help with your muscle energy, etc. Congrats on having the motivation to run early in the morning (Something i still struggle with).

thomassd1969

I am on week 3 day 2 which is no were near where you are so congrats but I have noticed if I dont wait a day inbetween days I crash in the middle. I can however do a previous weeks workout like week 1 for instance on the inbetween days and have no problem.

msarro

As far as running is concerned, you're still a baby, don't worry about having a bad day. Last year when I was training for a half marathon, I signed up for a 4 mile charity run, and I couldn't finish (I died around mile 3). Two weeks later I ran the 13 miles without an issue. It happens, and it could be any number of factors... you didn't get enough food before hand, your muscles could have been fatigued, the terrain may have been different than what you're used to (that was my case). If you see if happen consistently, take note of what the common factors are. Run log books are great for that.

jtheroux89

Thanks for the great advice everyone! I do think today is definitely an off day and my body just wasn't ready that early in the morning.

eganita

If you want to run the whole 5k (which as other people said, you don't have to do.. perfectly fine to stop and walk at times if you need to), I think you'll be fine as long as you can run 2.5 miles or so. At least for me, the excitement/competitive spirit of a 5k pushes me to run faster and farther

ChristiH4000

Running is new territory for me too so hoping to glean expertise from this forum!

amuhlou

When I'm having a rough go, I usually just go minute by minute.

I tell myself something like "What's one more minute? 60 little seconds. I can do anything for 60 seconds. If I feel like I'm literally going to die after 60 more seconds, then I'll stop. But I should at least try."

If I don't die (which I obviously haven't yet), I repeat and try again for another minute after that.

This sounds a little crazy as I'm writing it out, but it does work for me!

TinaDay1114

I agree w/the other posters -- no matter how long you've been running, we ALL have those days where we just crash and burn. And yes, it can be for any number of reasons, too (like everyone said, hydration, nutrition, sleep, a fluke, whatever). Once I realized it happens to EVERYONE who runs, I could just move on from those days better, instead of feeling like a total LOSER. :noway:

So hang in there! You're doing fine! Consider those "bad" runs just part of the journey, and maybe along the way, lessons in how to better hydrate, fuel better, pace better, whatever. None of us are Olympians, so this is supposed to be a little bit fun along the way, and not a job. :flowerforyou: Don't beat yourself up so much.

If it makes you feel any better, it took me months to be able to run my first 5K when I was 26...but it took me 15 MORE YEARS (I'm 41 now) to break through the 4 mile mark. I just finished my first 1/2 marathon yesterday. And I have to admit, that feeling when you break through a barrier in your running is worth every MINUTE you spent training, fretting, and wanting to go home.

You got this.

TinaDay1114

When I'm having a rough go, I usually just go minute by minute.

I tell myself something like "What's one more minute? 60 little seconds. I can do anything for 60 seconds. If I feel like I'm literally going to die after 60 more seconds, then I'll stop. But I should at least try."

If I don't die (which I obviously haven't yet), I repeat and try again for another minute after that.

This sounds a little crazy as I'm writing it out, but it does work for me!

^^^ THIS!! I still do this. All the time. Not crazy at ALL. (P.S. It kinda works for childbirth, too. :laugh: )

kiranicsmom

Absolutely sign up for your 5K! Especially after you feel like you have had a bad run, it gives you something to look forward to. On one of my first 5Ks I ended up running my fastest mile ever because I think the excitement and enthusiasm helps to carry you forward. Keep going and remember...you are still ahead of everyone on the couch!

love22step

The first half mile is usually the most difficult for me. I let my mind drift to other thoughts and just keep putting one foot in front of the other. It's okay to slow down, too. With time and practice, your speed will improve. For now, if it gets tough, just slow down and keep moving. It can get easier, or you can keep pushing yourself to get even better. Just have fun and don't hurt yourself. Sign up for the 5K and enjoy the experience!

ahulse23

I'm doing Week 7 Day 1 tonight too...and a 5K this Saturday, so I'm glad you posted this. The first 20 minute run was too difficult and I ended up repeated the day before run 8, walk 5, run 8 and then this past Friday I ran 21 minutes no problem.

Thanks for posting this so we can all benefit from the advice. And good luck with your 5K!

sdrichardson713

I'm doing week 7 day 2 tonight and I have felt like I hit the same barriers at times. The thing is, your speed doesn't matter right now when it comes to the 5k. All that matters is you cross the finish line. Don't let 1 day keep you from signing up.

willismack2

When I'm having a rough go, I usually just go minute by minute.

I tell myself something like "What's one more minute? 60 little seconds. I can do anything for 60 seconds. If I feel like I'm literally going to die after 60 more seconds, then I'll stop. But I should at least try."

If I don't die (which I obviously haven't yet), I repeat and try again for another minute after that.

This sounds a little crazy as I'm writing it out, but it does work for me!

I do this also, but maybe not as granular. Example, If I am running 30 minutes, I may break that into (3) 10 minute segments. The last 10 minute segment I may break down further into 5 minute segments. I push forward using each segment as a milestone, if that makes sense. Works for me. Good Luck!

Di3012

Hi all!

Okay, so this morning I attempted to do Week 7 Day 1 of the C25K program. It is a 25 minute run and I could only manage 13 minutes before I stopped. Thing is, I easily ran 25 minutes on Week 6 Day 3 on Sunday. The only difference is that I ran at night and through my neighborhood on Sunday and today I tried running early in the morning and in a park I've never been before. I don't know if I'm a better runner at night or if I'm mentally blocking myself from running. I felt great on Sunday and today was terrible, maybe it was the sun or the new area but I definitely felt mentally defeated.

Long story short, does anyone have any advice on how to overcome mentally psyching yourself out during long runs? (well, 25 minutes is long for me! haha) I want to sign up for a 5k on May 12th and I thought I was on the right track on Sunday but after today I'm not so sure anymore. Thanks in advance!!

When you know you are going to go out running the next day, mentally say to yourself many times "I will run all the way" be determined and visualize yourself running continuously.

Continue to say the same thing periodically through the day and also on the day of the training run and really, really mean it.

By the time you get to your training session, your subconscious will know what you want it to do and you will have a much better chance to succeed.

btw, you did do it before, perhaps you were just very tired on the day you did not continuously run, sometimes that does happen and is in no way a failed session x