What: Church of the Monday Long Run
Why: Because we can
Don’t listen to what they tell you. No where does it say in the arbitrary cycle of seven days that we call a week one must do a run consisting of 20–25% of your weekly mileage. Sometimes 10 days makes more sense.
Sometimes is today.
We head down to the river and hang a left, heading down stream past the cement factories and lumber yards and the burgeoning breweries toward Napoleon Park and Oregon Trail.
(Speaking of Oregon Trail can’t recommend this highly entertaining spoof of the computer game and the Nike Oregon Project — at the very least, if you don’t appreciate the ‘90s kid humor you might come away with a better understanding of my Alberto Salazar cracks from today’s run.)
Anna adds a little 3k fartlek to her run, including twice up the Sycamore Street hill. She also baked chocolate chip cookies — from scratch!
Not bad for the young padawan (and so far no reports of food poisoning!)
We also talk about the idea that pressure doesn’t have to be stressful. Or put another way…
There’s a great article about this in the Harvard Business Review by Nicholas Petrie. Rumination — or needlessly dwelling in the past or worrying about the future instead of staying centered in the present — is the factor that turns pressure.
Petrie highlights four steps to break the pressure-rumination-stress cycle:
- Wake up: we spent the majority of our days in a “waking sleep”. Rumination thrives in this somnambulant state. Break out of it! Become fully aware of the space your body inhabitants and how your body moves through it. Our warmup activities are a great way to wake up not only the body but the mind as well!
- Control your attention: there are things we can control (our effort, our attitude) and things we can’t (the weather, the other girls in the race, etc. etc. ad nauseam). As Coach Raff always said: Don’t waste energy worrying about what you can’t control.
- Put things in perspective: Running is important but no matter how great we run we won’t find a cure for cancer or cause peace to break out round the world. The fate of the free world does not rest on our shoulders. Regardless of how we run, we will be met at the finish line by coaches and teammates who love and support us. We will go to bed in a house filled with family who does the same. Quick! Tell me who won the 3k in 2012? See what I mean? ( steve magness and Jonathan J. Marcus just talked about this on their wonderful podcast “On Coaching”. Give a listen!)
- Let (it) go: acknowledge like it or not, the situation is what it is. See if there anything you can learn from the situation. Finally “ask yourself, ‘What action is required here?’” (Again, it is worth keeping Frankl in mind here, “When we can no longer change a situation, we are challenged to change ourselves.”
(Speaking of letting (it) go type in “Let It Go Google Translate” into the old YouTube — do it)
Total miles = 8–8.5