DNF...

At some point in our running careers most of us have had a DNF ("did not finish") for a run. Usually the acronym is reserved for not finishing a race, but for me I use it when I don't finish my designated mileage for my training runs as well. I've (fortunately) never had to DNF a race, but training runs... that's a completely different story.

Today was one of those DNF training run days. My legs felt like lead from the very beginning; and between not getting enough sleep last night and being mentally exhausted from a very long, equally frustrating work week, I just could not push myself to do more than 6 (of the planned 10) miles.

I've been trying different strategies to work on mental preparation for my runs and my races because 9 times out of 10 the problem is less of a physical limitation and more of a "I'm not confident that I can do this" limitation. Mental training is hard. Especially since I'm not one of those overly confident individuals to begin with. And when it comes to running I doubt myself a lot.

This morning there was an "awkward yeti" type battle between my various organ systems...
Brain: Can I get through 10 miles?
Legs: I'm tired
Heart: I want to go back to bed
Stomach: I'm hungry
Brain: Well...
Legs: I'm still tired
Heart: I'm really sleepy
Nose: *sniff*
Stomach: Is that fresh baked bread?
Nose: *sniff sniff*
Stomach: *grumbles*
Brain: Well...
Heart: If I was sleeping right now I would be so happy
Brain: Fiiine
Legs: No I think I can
Brain: Too late I'm done. Let's stop at 6 miles
All: YAY!!!!!!

So I stopped at 6 miles. I was running with Mimi who continued on to complete the remaining 4 miles (after we took a quick post-run pic)...

Considering I did a (virtual) half marathon last weekend and I have the Tropical 5K and Miami Half Marathon next weekend, I'm not upset that upset about my DNF training run today. I may do a few miles if others from my running group want to hit the road tomorrow morning. If not, I might just sleep, or swim, or sleep, or do some weight training, or sleep.

This week (so far) I've done two 4 milers and two 6 milers. The distance sets were almost identical...

I'm trying to focus on incremental measurable goals for each week so that I can track my improvement (and not get thrown off by any one run). This week, for example, the group increased our run:walk intervals to 90s:30s and my personal goal was to maintain a sub-12 mins/mile average pace for all my runs (mission accomplished). Next week the running duration won't increase, but the new pace goal will be sub-11:45mins/mile. Each week will have a new goal and I will continue to set new weekly goals once I have accomplished the goal of the current week.

I'm doing the same for cross training. My goal was to swim twice this week for a minimum of 30 minutes each session. I only got through one 30 min session (on Monday) so next week I will aim for the same 2 swim session goal 💪.

What are your plans for this weekend?

Any races planned for the rest of January?

Did you accomplish all your training goals this week?

Runners Support Each Other...

Running groups are like a family. Typically close knit, with a variety of unique personalities. Some members are closer than others (whether that's because of pace or similarities in training that facilitate different bonds developing, or just like-mindedness). Some members see/run with each other more often. And some members show up on occasion (for that "seasonal" group run) and then aren't seen again until next season. At times, just like with family, the running group dynamics become... dysfunctional tense. And ideally that period of tension is short lived because at the end of the day we're a "running family" right?

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Over the course of my short (i.e. 4 year) running life I've run with a variety of different groups and I've also run solo. There are pros and cons to both group and solo runs, but the one thing I love about group runs is that the miles go by faster and I finish feeling stronger...

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Bigger running groups have different pace options and so those groups definitely have the ability to make runners of all levels feel welcome. That can sometimes be harder with smaller groups. Which means that if you run with a small group it's important to be intentional about not isolating anyone or making anyone feel like they:
1. Don't belong because they run at a different pace
2. Don't belong because they are training for a different race
3. Don't belong because they don't run with the group all the time
4. Don't belong because they want to do different mileage

I could go on, but the point is we should not make people who want to run feel like they don't belong, or shouldn't run with our running group because their plans/goals/abilities differ from our own. As members of a broader running community we should encourage and embrace everyone who wants to run and try to facilitate each of us reaching our running goals (as best as we possibly can).

I'm dealing with some of these challenges in the group that I run with right now. And I'm pretty transparent about my life and my feelings so I recently felt like I had to comment/post a reminder that we (as a group) need to be accommodating to all the group members. To say the least, it wasn't taken well by everyone...

I'm probably overly sensitive to the need to make everyone feel welcome because there have been times when I've felt like I wasn't good enough, or fast enough, or had enough endurance to keep up/fit in. And I will acknowledge the fact that I completely control whether or not I will allow a passing comment or an exchanged glance affect how I feel or whether or not I run. But, at the same time, I deal with enough insecurities (actually I have a lot of insecurities) and running is a "safe place" for me. So when I'm out on a group run I don't want to feel like those insecurities are surfacing. And when some of my insecurities are related to running, that's definitely the last thing I want to feel.

Runners support each other

Unlike bigger groups, small running groups have to be even more careful to avoid the pitfalls of isolating others because... karma. I'm kidding, because it's just not the right thing to do. So if everyone has different mileage goals, then plan runs that have loops or an "out & back" option. If everyone has a different pace, an out & back option is especially accommodating. Another option is to schedule different start times for different mileage/pace goals. Regardless of the option the group chooses, it's important to ensure that the plan takes everyone into consideration (or at the very least, if you can't accommodate all, then accommodate most of the group).

This morning, I did a 6 mile loop, as part of a "let's try to accommodate most of our training" group run...

Mimi (in the picture with me) was doing her final really long run in preparation for Dopey, and graciously broke her run into 6-6-6-4 mile loops so that I could do 6 (first loop), another runner could do 12 (middle loops), and another runner could do 10 (last two loops). Of course, it's mutually beneficial because Mimi gets a change of company and pace with each of us that did different loops with her, and the rest of us get our desired mileage completed. This is how running groups should work. Ideally, we should find a way to work with each other in supporting each other's goals. It won't always fall into place nicely. Sometimes a runner may need to break off/turn back early, or continue to do more mileage after the group run is over. But the spirit of encouragement should be at the forefront... and when it is running groups shine.

Do you run with a running group?

If yes, how does your group accommodate runners of different levels?

If no, why do you prefer to run solo?