I had a GREAT 4.5 mile run on the Bob Jones Trail today. It wasn’t my fastest time by any means, but I’m calling it GREAT because I really exercised my “mental toughness” and won! If you’ve ever been on the Bob Jones you know it winds through the Avila Beach Resort and Golf Course. I took the path about 2.25 miles out, just over the bridge by the 18th hole, and then turned around.  My first mile felt amazing, I was running slow, breathing easy and rocking out to my music. Around mile 3 though, I started feeling like I wanted to stop and walk. I wasn’t out of breath and my legs were still feeling alright, but I think I entered that “I just want to get this done” mode. So I pulled out a bunch of tools from my “mental toughness” bag. That last mile and a half wasn’t exactly a breeze, but I was able to power through it and even sprinted the last bit of the way. Now I know I am still new to this whole running thing (May will be about a year since I became a “runner”) but I’ve listed a few of the tips I used today, below. Hopefully someone out there will be able to use it to power through their next workout! Believe me, finishing today felt so much sweeter, knowing I had to work hard to make it happen.

1. Use your music- know where your “power” songs are on the playlist, that way you can pull up a song that gets you going when you’re starting to drag.

2. Take mental pictures as you go- especially on an out-and-back route like the Bob Jones, I try and take mental pictures of the route on my way to the turnaround. That way on the way back I can anticipate where the hills are, look forward to any downhills, and remember where the “finish” is.

3. Set mini milestones- If you don’t think you can run the whole route, pick a spot in front of you and tell yourself, “I’m just going to run to that pole.” Chances are when you get to that pole, you’ll realize you can go a bit longer, so pick another spot up ahead, and so on. Before you know it, you may be picking the finish line as your last mini milestone!

4. Relish in the downhills- No matter how small it is, I always make sure I slow down and breathe deeper on the downhills. If anything, it makes you feel like you’re getting more rest than you are.

5. Break up the route- This one is just like it sounds. For example, the first 2.25 miles of the Bob Jones can be broken into three parts. There’s the initial stretch out of the parking lot, then there’s the stretch right beside the Avila Beach Resort that’s kind of “boxed in” by two bridges, and then there’s the third stretch along the golf course. Breaking up the route can make the 2.25 miles seem more manageable AND give you an idea of where you are on the way back.

6. Go at YOUR pace- There were plenty of people on the trail today. Walking dogs, riding bikes, running. It can be tough to stay back and go slow when the people up ahead are just begging for you to pass them. Exercising restraint in the beginning will pay off when you need that energy at the end.

7. Slow Down First- Finally, if you get the urge to stop, slow down FIRST. If you still want to stop after that, slow down even more. I always say jogging at a “walker’s pace” still counts, and sometimes slowing down just a little bit can give you that extra kick to finish the route.

Okay that’s all! Until next time, happy running!