I’m a novice runner training for a marathon, and I just finished my longest run yet. I did my last seven miles around goal pace, and I noticed that when I focused on relaxing, I was actually able to move faster with a lot less discomfort.
It made me wonder if that’s part of what you’re talking about here with the brain regulating effort. The hardest part was staying relaxed for more than a mile or two. I think my mind tends to associate pushing with tension and stress, and relaxing with relief, which seemed to help me move more smoothly.
Great article Steve and the research you cite is very compelling. I've followed Samuele Marcora's work for a while and have always found it intriguing. I particularly like the hardware/software analogy as a former IBMer! This is great insight for swimmers as well as runners, particularly those participating in distance events.
I’ve noticed that many new 6th graders to the school track team will run the warm up, intervals and cool down at the exact speed. It is funny and cute but it goes to your point about new experiences.
This is my story from 14th to 20th March what I did.
I can walk off from the sport of running now as I have achieved my long term goal of running 175 mile week in training. In the last 7 days- I have run 294 KM(182.7 miles) and that only on singles. I am proud of myself. I know you can understand the enormity of doing this on singles and this much of volume and that it was not slow and included fast paces.The point is this wasn't even planned as I had 2 races in a span of 6 days. Marathon debut on 1st March for which I ran 2:48 and 100 KM for which I ran 8:12 on 7th March. Now I am thinking did I really almost ran 300 KM in a week span and don't feel much fatigue. I can run Sub-3 for marathon tomorrow. I don’t sell myself short in running now and have to apply this in other facets of life as well.
I had a goal of wanting to get a qualifier for team India for 2026 100 KM World Championships. But I couldn't get it. The best part is I am self coached meaning I am my own guinea pig and run the experiments in the lab. Experiments can be done when A goal is not on the line. So I tried and learnt that psychologically is big limiter for what we can achieve in our lives. I have been running for 5.5 years and this 7 day training experiment/block has unlocked a different level for what I can do. Even though I don’t believe in limits and believe anything can be achieved but a lot of the times one can’t visualize or turn that into confidence when the work hasn’t been put or there is no proof/evidence of work. An hour back listened to Emily Saul(Sports Psychologist) on podcast and she also told this, you can’t trick your mind. Sometimes we need to I understand even if there is no prior proof that heck yeah I can do this.
If one doesn't try & test, unknown territory remains unknown and the hidden potential would remain a hidden treasure.
If I wouldn’t have tried this, I would have the same belief regarding training and the amount of confidence I have for my own self.
Alex Hutchinsons’ Endure, does a great job at detailing all the ways our brain tries to throttle the body back and ways humans have exceeded all expectations. This article reminded me of that. Great stuff.
Super interesting and appreciated. I have hit a couple walls at events partially I think because I have had the thought that I am so close to the end that it was too late for fueling to make a difference. This tells me that I probably could have helped myself through it by taking in something.
I also had someone mention that there was a study with swishing and spiting out water that had the same effect on hydration as drinking. Have you seen that? Any accuracy in it over long distances?
I had more to give over the weekend at the Grasslands ultra in Decatur, TX. I did a write-up but it's behind a paywall. Let me know if you want a one-week comp subscription so you can read it.
This is excellent Steve! I always find your writing insightful, and this is such a relevant piece for all endurance athletes, especially long-distance triathletes (Hi!)
The idea of using the mind, along with smart fueling and pacing strategies, to manage fatigue is so important.
Also, the idea of asking yourself questions, instead of strict rigidity and obsession to a number associated with a pace is so KEY for performance.
In practical application, we ask ourselves things like-
Can I sustain this effort for 1 hour?
Is this 80%?
Does this feel smooth, steady, or strong?
Instead of device obsession, we learn FEEL, which is a much effective way to pace and get the most out of our effort.
I recommend eating a blueberry between lifts at weightlifting competitions to our club lifters. Sweet, juicy and doesn't upset the stomach. I see lots of people chewing on sweets, but it's not for me.
I’m a novice runner training for a marathon, and I just finished my longest run yet. I did my last seven miles around goal pace, and I noticed that when I focused on relaxing, I was actually able to move faster with a lot less discomfort.
It made me wonder if that’s part of what you’re talking about here with the brain regulating effort. The hardest part was staying relaxed for more than a mile or two. I think my mind tends to associate pushing with tension and stress, and relaxing with relief, which seemed to help me move more smoothly.
Curious what your thoughts are on that.
You tighten the REINS. Not reigns.
Great article Steve and the research you cite is very compelling. I've followed Samuele Marcora's work for a while and have always found it intriguing. I particularly like the hardware/software analogy as a former IBMer! This is great insight for swimmers as well as runners, particularly those participating in distance events.
I’ve noticed that many new 6th graders to the school track team will run the warm up, intervals and cool down at the exact speed. It is funny and cute but it goes to your point about new experiences.
This is my story from 14th to 20th March what I did.
I can walk off from the sport of running now as I have achieved my long term goal of running 175 mile week in training. In the last 7 days- I have run 294 KM(182.7 miles) and that only on singles. I am proud of myself. I know you can understand the enormity of doing this on singles and this much of volume and that it was not slow and included fast paces.The point is this wasn't even planned as I had 2 races in a span of 6 days. Marathon debut on 1st March for which I ran 2:48 and 100 KM for which I ran 8:12 on 7th March. Now I am thinking did I really almost ran 300 KM in a week span and don't feel much fatigue. I can run Sub-3 for marathon tomorrow. I don’t sell myself short in running now and have to apply this in other facets of life as well.
I had a goal of wanting to get a qualifier for team India for 2026 100 KM World Championships. But I couldn't get it. The best part is I am self coached meaning I am my own guinea pig and run the experiments in the lab. Experiments can be done when A goal is not on the line. So I tried and learnt that psychologically is big limiter for what we can achieve in our lives. I have been running for 5.5 years and this 7 day training experiment/block has unlocked a different level for what I can do. Even though I don’t believe in limits and believe anything can be achieved but a lot of the times one can’t visualize or turn that into confidence when the work hasn’t been put or there is no proof/evidence of work. An hour back listened to Emily Saul(Sports Psychologist) on podcast and she also told this, you can’t trick your mind. Sometimes we need to I understand even if there is no prior proof that heck yeah I can do this.
If one doesn't try & test, unknown territory remains unknown and the hidden potential would remain a hidden treasure.
If I wouldn’t have tried this, I would have the same belief regarding training and the amount of confidence I have for my own self.
Alex Hutchinsons’ Endure, does a great job at detailing all the ways our brain tries to throttle the body back and ways humans have exceeded all expectations. This article reminded me of that. Great stuff.
Super interesting and appreciated. I have hit a couple walls at events partially I think because I have had the thought that I am so close to the end that it was too late for fueling to make a difference. This tells me that I probably could have helped myself through it by taking in something.
I also had someone mention that there was a study with swishing and spiting out water that had the same effect on hydration as drinking. Have you seen that? Any accuracy in it over long distances?
I had more to give over the weekend at the Grasslands ultra in Decatur, TX. I did a write-up but it's behind a paywall. Let me know if you want a one-week comp subscription so you can read it.
This is excellent Steve! I always find your writing insightful, and this is such a relevant piece for all endurance athletes, especially long-distance triathletes (Hi!)
The idea of using the mind, along with smart fueling and pacing strategies, to manage fatigue is so important.
Also, the idea of asking yourself questions, instead of strict rigidity and obsession to a number associated with a pace is so KEY for performance.
In practical application, we ask ourselves things like-
Can I sustain this effort for 1 hour?
Is this 80%?
Does this feel smooth, steady, or strong?
Instead of device obsession, we learn FEEL, which is a much effective way to pace and get the most out of our effort.
I recommend eating a blueberry between lifts at weightlifting competitions to our club lifters. Sweet, juicy and doesn't upset the stomach. I see lots of people chewing on sweets, but it's not for me.