Final Preparations for the Highland Fling

Hi again,
Well with a little over a week to go before the 53 mile Highland Fling, I am into the final stages of my race preparation. I decided that I would race the Highland Fling probably around November last year, so since that decision was made I guess I have preparing for this event since then.

If you have read some of my earlier posts you will know that I have a strong belief that performance in ultra trail races is all about self expectations and positivity. So since November I have been doing physical training to get physically fitter, but more important than developing physical fitness, the physical training is required to provide some evidence for myself so I am able to have total belief in my high self expectations. My summer training camp in New Zealand 'worked wonders', and the preparation was going great. I then had my 'wee spill' while skiing in Austria, which put things on hold for a while. But things are now back on track, with my performance last month in the Endurancelife Sussex Coastal Trail Marathon providing some 'substance' that preparation has gone well.

I find that the physical training is the easy part of the preparation. What requires the focused effort, and has the largest effect on my performance, is the non-physical training, often referred to as mental training, however I think a term like self-belief training, or self-expectation training is more appropriate. For me. it is all about having belief in what I am capable of when it comes to the race. In order to have this belief, I must know what the race will involve in terms of the demands the event will put on me totally, not just physically, but on my mind and body as one! It is therefore important that I have some understanding of the event, the terrain, the distance, the environmental conditions, the opposition, the running pace, etc.

Having run the race once before, back in 2009, I am able to remember many of the above features/aspects of the event. This doesn't mean that it is essential that one has to have run the event in order to carry out effective self-expectation training. No, one can gain an understanding from other ultra trail events, learning how you as a whole respond to lengthy time running over trails. One can also gather information from race course maps, elevation profiles, previous year's results, race reports, etc.

The way that the body and mind works together in determining running pace, it is essential that one has a pretty good estimate of the total duration of the event. An estimate of the total demands from the event. As these estimates, these deep down thoughts on what the race will entail, largely dictates the pace one can run.  (Just consider how it is that somehow you know reasonably accurately what pace to run at when running different distance length races.  The mind and body are programmed with the likely race duration, race demands, and the ideal pace somehow is automatically selected?)  Hopefully you are beginning to see why it is so important to spend time preparing one's self expectations, which MUST be in a POSITIVE manner. If in the preparation there is negativity, for example  the prospect of the upcoming race is a bit 'daunting', or there is some uncertainty about the ability to 'handle' the race demands, then this negativity, this doubt will result in a lower performance. Not necessarily because one feels that they are not as physically fit as they wanted, or as fit in comparison to previous years. But due to the BELIEVE that the less than ideal preparation will hinder performance, so it does!

So as I put the finishing touches on to my self-expectation training, what have I been doing to ensure there is positivity? Well, although I stated above that it wasn't necessary to have run the event before, having done so, does help. So I have spent lengthy periods of time 'looking back', reflecting upon the Highland Fling 2009, and using this to learn from, to reinforce what the demands of the event are likely to be, and therefore to ensure that I have prepared totally this year to meet these demands.

Back in April 2009 I was quite a novice ultra trail runner. I started ultra trail running in 2008, and everything was great.  In 2008 I raced three, and won three. All convincing wins including wins by 1 hour 40mins and 2 hours 40mins! So with these positive ultra running experiences, on the start line at Milngavie I was over-flowing in positivity. Remembering back now, I can still feel the immense excitement I had, the opportunity to race against all of the top guys. Having spent some time preparing for the 2009 race, I was aware of Jez Bragg and his pretty impressive winning performance at the Celtic Plate 100km race in Ireland earlier in the year.  Where he amazingly ran equal 10km time splits throughout the entire 100 kilometres, with his fastest 10km split being the last!  Knowing how I had run my ultra races in 2008 I knew that I tended to slow as the race progressed.  So in deciding my approach to the 2009 race, I therefore didn't see much point in running next to Jez during the first half of the race, to then watch him run away from me as I slowed down and he maintained the same pace.  So the plan back in 2009 was to, and yes as you know from previous blog posts, was to start the race "Running as fast as I could, while I could!"  I will let Jez describe what happened next, pasted from his blog race report:

"The start of the race was rather bizarre as one of the runners, Stuart Mills, went tearing off into the distance as if it was a 10km pace. Afterwards he confessed that his tactics were to try and disrupt things amongst the front runners, although no one in the chasing group I was in seemed that bothered, and like me they thought the pace would not be sustainable. As it turned out, Stuart went astray very early in the race and was never able to recover sufficiently to compete like he is capable of. This was a great shame because a runner of his ability was a potentially a great asset to the race."

As Jez describes, I took off at a pretty quick pace, unfortunately not having run any of the course before, I took one wrong turning after about 1.5 miles, by which time I was well out of sight from the following runners.  The West Highland Way is well marked with finger posts with a white symbol.  Due to my preparation not being complete, I hadn't paid too much attention to what the actual symbol was.  So when I began to think that maybe I had gone off course, as it just didn't feel right, seeing white symbols at the side of the path I was on reassured me that I was still on the race route.  I later discover, that I was following a totally different path and not the West Highland Way.  The image below shows where I went off course, although the red GPS trace doesn't actually show the repeated running back and forth over the same ground as I try to work out where I am, and which is the correct way to go.

I lose a total of 28 minutes.  After around 40 minutes of running I am standing at a sign stating Milngavie 1.5 miles.  I still have 51.5 miles to go to get to Tyndrum, and I have given the field a 28 minute head start!  As much as I have stated above that when preparing for an ultra race, you need to consider ALL of the demands of the race, I had not prepared for this situation.  As you can imagine, I therefore did not deal with it very well.  I was so angry with myself.  I was absolutely wild!  I tried to calm myself down as I started my lonely journey to Tyndrum.  It was over half an hour of running along the proper route before I actually overtook the first runner.  Looking at the GPS data from my Garmin watch, it showed that I didn't totally calm down, as evidenced by running a 6:11 mile for one of the miles along the flat disused railway path!  To cut a long story short, I let negativity develop during the race, and yes with negativity performance drops.  So as the race progressed, my pace slowed.  Not my usual slight decrease in pace, but drastically slowing!  I ended up finishing in 10th place overall.  I guess, still a credible performance, but was some way short in terms of matching my self-expectations.

So as I prepare for the Highland Fling 2011, I have spent many hours reflecting on what happened back in 2009.  Not reflecting on the negativity of getting lost, but trying to recall what the race route was like.  In addition trying to remember how I felt at different stages throughout the race.  The at times very quick pace up to Drymen, (but being 23 minutes behind!), the incredibly slow pace after Beinglas, which I largely attribute to being in a negative state of mind.  This negativity arising not only due to the anger at myself, and not being prepared for going off course, but also due to getting dehydrated.  Refer to my post titled "What Determines Performance in Ultra Running? - Part Two" to read about "Sources of Negative States Being Initiated from the Mind and/or Body in Ultra Trail Running, or in other words - Limitations to Ultra Trail Running Performance".  During 2009, it was pretty hot, with bright sunshine throughout.  Although I had a friend give me a water bottle at around the 10 mile mark, apart from that I relied on the water at the checkpoints.  Back in 2009, as it was quite a hot day, this low frequency of water, was just not sufficient.  So one of the many lessons I have learnt from 2009 is the need to carry water during the Highland Fling race.

With it being just over one week to go to the 2011 race, I am equally as excited now as I was two years ago.  Since April 2009 I have raced nine ultra trail races with mixed success.  In each of these ultras I have learnt a little bit more, about ultra running, about myself.  So I feel I am better prepared now than I was back then.  How will I perform?  Well, this is all dependent upon remaining positive throughout the entire 53 miles, which all comes down to the thoroughness of my TOTAL preparation. 
 
Before I start repeating myself, or going around in circles, I think it is an appropriate time to sign off: 
"Ultra trail running performance is dependent upon the preparation that has taken place prior to the event.  The preparation must be TOTAL and not just the physical, as the preparation must ensure one remains in a positive state throughout the entire event."   Stuart Mills, 2011
 
All the best with you final preparations for those of you running the Highland Fling.  I look forward to meeting some of you at the event.
 
Stuart

Lakeland 100 - The Importance of Preparation - Developing Positivity and Self Belief

Hi,

If you have come to my blog for the first time to read my Lakeland 100 report, welcome.  I hope you will find my blog interesting.  Take a look around.
The Lakeland 100 was my target race for the year.  Within previous posts I have commented upon What Determines Performance in Ultra Running - Part Two , and concluded "The true secret of ultra running is ensuring that positivity remains throughout the race, and is not overcome by a negative 'state of feeling/being'."  I then listed the Sources of Negative States Being Initiated from the Mind and/or Body in Ultra Trail Running, or in other words - Limitations to Ultra Trail Running Performance.  It is these sources that I addressed within my preparation for the Lakeland 100, i.e. 1) Fuel, 2) Hydration, 3) Enjoyment / confidence / self belief, 4) Muscle damage / muscle soreness.

Over my previous ten ultras I find I have pretty well sorted out what fuel and hydration works for me.  This therefore only leaves two things to focus on in terms of race preparation, and my previous post titled What Training is Appropriate? highlights reasonably well my training leading up to the race, with the key aspect to my training being the development of positivity and self belief, "absolute TOTAL belief in what I am doing is right for me."

One big advantage I have in terms of developing self belief are my previous performances, specifically my performance in Ultra Trail Mont Blanc last year, where I finished 22nd overall.  A large part of my Lakeland 100 race preparation was not to get overawed by the severity/difficulty of the course, as I find this tends to create a negative response. And whenever you experience a negative response, you slow down, you run slower.  Having ran well at UTMB, which is the toughest course I have ever experienced,  during my preparation I tried to convince myself that the Lakeland 100 'would be a breeze' compared to UTMB.

Back in May over the Bank Holiday weekend I recced the entire course, apart from the second half of Leg 10. (see Lakeland 100 Course Recce ).  During my recce, the course was bone dry, not a puddle to be seen.  Assuming that the conditions would be the same come the end of July, and that I would be able to run 'heaps' faster during the actual race in comparison to my gentle recce training pace, I put together a planned race schedule that was very quick.  This fast planned finishing time I found also seemed to help in reducing the perceived severity of the course.

In the past, when training previously for trail marathons, the focus of my race preparation was mainly physiological in terms of how many miles, how many reps etc.  However, because ultra trail running is so TOTALLY DIFFERENT, a large focus of the race preparation is on maintaining a positive state of mind which will hopefully last the entire race, and in developing absolute TOTAL self belief in one's ability! 
So lets finally get onto RACE DAY.  After a relaxing time registering, getting my pack ready, and listening to the race briefing and some interesting words from Joss Naylor, (I particularly liked his positive response when asked if he felt he could break 20 hours for the course), shortly before 5:30pm I head towards the front of the field beneath the start banner.  I am not nervous, just ready for the race to unfold.  I have a clear plan.  My preparation has gone well.  The plan is to run hard and fast, straight from the gun.  If you have read my blog before, you will know my race philosophy: "Run as fast as you can, while you can!"  Everyone slows down during ultra running, this is not a negative aspect, it just occurs, but before this occurs, I focus on enjoying running fast, running really hard over awesome terrain, within fantastic scenery.  The plan is to lead immediately from the start and to build up a significant lead.  I don't expect anybody to be as 'stupid' as me, and to start at such a quick pace, so I am confident that I will be running on my own at the start, and hopefully for the entire 103.9 miles!!!!

During the race I wear a Garmin 305 GPS watch which I set to record the split time for every mile.  Although I no longer look at the split times, or heart rate display during the race, I find the information extremely useful to help me evaluate my performance following the race.  If you click on the link below it will take you to the Garmin Connect website and will display the data for leg 1.  If you then click 'franstu' you will be able to view all of the other legs up until halfway through leg 9 when the battery ran out.  Unfortunately it took a while for the watch to track the satellites so the first 12 minutes are not recorded for leg 1.

http://connect.garmin.com/activity/42428148

The race starts and straight away I am running on my own.  I am running hard, heart rate trace later shows a heart rate of 175bpm, which isn't too far away from my max of 187bpm.  Not as hard as I usually go at the start, but then it is a 104 mile race!  The course quickly begins the first climb up a gravel road and then onto a single track.  I don't look behind as I run, so I do not know how far back the others runners are, but I assume that they should be a wee way back, as I reach the top of the first climb turn a sharp left turn to start a brief descent down to a car park.  I then get a real shock as I notice that two - three runners are only probably 30 - 40 seconds behind me.  Are they stupid? Nobody but me starts 100 mile ultras that quick, or maybe they have been reading my blog!

I quicken the pace on a gentle smooth track down to the car park where there is a small crowd gathered, including my wife Frances, our two boys Robert and Chris, and my brother Graham, currently over from New Zealand to cheer me on through the night.  I give them the thumbs up to indicate all is going to plan, even though I am a bit concerned about the closeness of the following runners.  I therefore maintain a high intensity up Walna Scar Road, running the entire way, apart from briefly walking the very steep section near the top.  The descent down the other side is quite difficult underfoot with different sized boulders. Determined to get a significant lead, I run as fast as I can over the rocks.  I always wear lightweight road shoes during trail races, and the lightness of the shoes aid me as I head down toward check point 1 at Seathwaite pretty quickly, with the GPS showing a 6:47 mile, which isn't too slow considering the rough terrain!  At one point as I was descending quickly over the rocks I momentarily thought am I going too quick, will this damage my legs?  I immediately put these negative thoughts out of my mind and get back to the absolute enjoyment of running fast, leading the race.

At checkpoint 1, as it was the case for all of the checkpoints throughout the race, the checkpoint staff are fantastic.  They have been waiting for the first runner to arrive, all prepared ready to go, so when I appear, there is always loads of excitement, loads of positive energy, which I gratefully accept from them.  There is something quite unique about leading a race, it is as if the positive energy you receive from volunteers, spectators,  gives you a real boost, to assist you in getting ready to head back out at the same quick pace.

I am only inside checkpoint 1 for a matter of seconds, simply to dib my dibber and consume two cups of water to wash down the High5 gel I consume immediately prior to the checkpoint.  I then slightly ease of the intensity during leg 2 as my average heart rate for the leg drops to 157bpm compared to the average of 163bpm during leg 1. Leg 2 is extremely wet and boggy underfoot, so the pace drops significantly.  It is a real struggle to run fast, nothing like back in May during my recce run.  I arrive at checkpoint2 in Boot knowing that there is no way I am going to run as fast as my planned schedule in these wet, soggy conditions. 

Although I spend loads of time planning a race schedule, with the planned time for each leg calculated with some precision, this is all completed weeks in advance of the race.  This is part of the developing positivity, self belief preparation.  I don't actually look at the individual leg planned times in the last few days leading up to the race.  My brother Graham has the time splits, and the plan is to ask him for a time check at Keswick, shortly after checkpoint 5 if I feel I need confirmation on how fast or slow I am running.  This reduced emphasis on actual split times during the race is a new development for me.  It is based on the realisation that it is better to rely on internal feedback during the race rather that any external feedback such as split times.  I know within myself if I am running well or not.  I no longer need a watch to tell me.

The stop at checkpoint 2 at Boot is even more brief.  As I don't particularly enjoy gels, I decide to slowly munch my way through a Cliff Bar during leg 2 instead.  I therefore continually sip water from my Inov8 water pack so no need for a water stop, only need to dib.  As I leave Boot I have been running for 2 hours 16 minutes.  I have no idea how far ahead I am, but I am confident that I can ease of the intensity and start running at a more realistic pace for a 100 mile race.  Leg 3 therefore goes all to plan, with the average heart rate for the leg dropping to 151bpm, but the pace still okay as the terrain underfoot seems not as wet as leg 2.   With the changed course near the end of the leg sending us onto the road rather than running along the stream I am running comfortable and it feels quite quickish.  The GPS later shows a 7:42 mile.

After the initial climbs during leg 1, leg 4 contains two significant passes to cross.  I am looking forward to these passes.  During ultra races I really look forward to the climbs, for a number of reasons.  Firstly the climbs usually result in some tremendous views, and during leg 4 the scenery was fantastic.  The sun was just beginning to / had just set so there was some amazingly light.  Secondly I like hills because you can really work hard up the hill knowing that there is usually a downhill on the other side to regain your breathe.  I also find I can get into a really good rhythms going up hills, without the worry of thinking should I be running harder, that sometimes occurs along flat sections of the course.  Although I am working quite hard up the hills (average HR for one mile uphill being 155bpm), the intention was to again reduce the intensity a bit more during leg 4.

Leaving checkpoint 4 it is now dark.  My plan was to run the first 4 legs at a higher intensity whilst in the light, and then take it easy through the night, before picking it up again Saturday morning.  Leg 5 had another tough climb.  There were also some potentially 'tricky' navigational bits.  Due to my May recce I knew the course, and so far I hadn't needed to look at the map or road book at all.  I didn't need the map again on this leg, but I did focus more to the surroundings, frequently shining my hand torch, in addition to my head torch around me to ensure I don't miss the two key turnoffs.  As I near the the small cairn and sheep scoop I have been running for close to 6 hours.  I glance behind and get my second shock of the day.  There is a torch light coming up the hill which looks no more than 10 minutes away.  Although I hadn't been getting any feedback on how close the runners were behind, I had assumed, that like in many of my other ultra races, they had dropped miles behind, never to be seen again!  Alas, not tonight.  I stay calm, I don't panic.  I decide to maintain my eased off pace for leg 5 to the top of the hill, and then pick it up a bit on the smoothish gentle downhill to Braithwaite.  I arrive at checkpoint 5 without seeing the following torchlight again.  I have a brief chat with the support crew and drink two cups of coke and two cups of water.  I hadn't really been eating much over the last two legs, I recall probably only around 3 - 4 jaffa cakes, so I think now is a good time to drink some coke.  Mixing it 1:1 with water gives it the ideal carbohydrate percentage of around 6%.

As for this race report, the approach I took during the race was to take each leg, one at a time.  I simply looked forward to the next coming leg, not thinking about any other legs that followed.  As I left checkpoint 5, I decided that the following torchlight was too close.  I had eased off to much, so this leg was going to be a higher intensity leg.  The first mile along the road near Keswick feels quite quickish (GPS shows 8:09).   I run hard up the steep climb out of Keswick and then maintain the high intensity on the gentle climb further north.  Although I try to maintain a high intensity on the descent down to checkpoint 6, the heart rate drops.  However, as this leg loops back around, it provides a great opportunity to assess just how far ahead I now am.  I see the torch lights across the valley, although only an estimate, I am pleased that the closest torch light is now definitely over 20 minutes behind.  Alot more reassuring than the close 10 minutes,  halfway though leg 5.  The split time results later confirm that during leg 6 I extended my lead from 12 minutes up to 24 minutes!

Although there is still an urgency to the race, with the other runners not that far behind, over the last few checkpoints my stays have been getting a little bit longer.  Not that I am eating their food, in fact they are a bit upset that all I seem to want is water or coke.  I eat a bit of malt cake at one of the checkpoint, although I recall I didn't like the butter, as I never have butter on anything, (my strive to be skinny!)  I tend to stay longer, more for the company.  Although I am loving every minute of the race so far, it still does get a bit lonely running entirely on my own, with only the reflective eyes from cows and sheep to keep me company.  At around check point 5 or 6 I also realise that the same chap, Martin, has been at all of the check points. He is setting up all of the dibbers.  We chat some more at each checkpoint. After the race he commented to me that he felt that I wasted quite a bit of time at the checkpoints, considering I wasn't needing to stay there as I wasn't eating their food.  I haven't calculated my checkpoint times yet, but I would presume they were probably around 3 - 4 minutes, which when you multiply by 14 checkpoints does contribute significantly to the overall race time.  Whether I think it is worthwhile to shorten the stay, I don't think so as although it costs time being stationary, I think the energy boost I get from the checkpoints, the positivity I receive from the staff as they are focused to assist the lead runner, I think is worth more than the time lost at the checkpoints.
The next two legs, legs 7 and 8 are reasonably long legs, and the aim is to run them comfortably after my hard leg 6.  I reach the top of the Old Coach Road all okay and am cruising along nicely.  Then within it seems only a few minutes, I get really tired in the head.  I begin to feel slow/weakish, a lack of drive!  It is around half past two in the morning.  It feels very similar to how I felt at around the same time in the morning during UTMB, so maybe it is something that occurs at that particular time of night!  I immediately stop running and rest for around 3 - 4 minutes during which time I eat around half a packet of chocolate covered coffee beans.  These are my emergency 'blanket'.  I then continue running very slowly, waiting for the sugar and caffeine to take effect.  Amazingly within 5 - 10 minutes, I am back to normal, and my race is back on track.  Checkpoint 7 quickly arrives and I continue my conversation with Martin, as this time I enjoy eating some of the flapjack that is available at the checkpoint.

Leg 8 starts with a gentle downhill first on the road, and then on single track.  The next section, as the course climbs up to overlook Ullswater is the most spectacular of the entire race.  The sun is beginning to rise over in the East, there are some amazingly colours, and I can see the stillness and quietness of the lake below.  I forget I am in a race and just enjoy the occasion.  Towards the end of leg 8 there are lengthy sections of gentle downhill.  It is during these gentle downhills I notice that my quads are beginning to feel a little bit sore.  I therefore ease of a bit on the downhills and therefore don't make the most of the opportunity to run some quick miles.  Upon arriving at Dalemain I am now over halfway.  I briefly consider this information, but pay it little attention as at this point of the race I am still totally positive.  I am enjoying the race, enjoying having run through the night.  It is daylight again so I am looking forward to more awesome scenery.  By thinking of passing halfway, it can start leading you to start thinking of finishing, of starting to count down the miles.  The moment this starts, everything states going downhill as negativity begins to take over.  No, the key to performance is simple, remain positive, do not let any negative thoughts develop.

Leg 9 commences and again I decide that this leg I need to up the intensity, due to being daylight again, and due to losing time on the gentle descents that I didn't capitalise on.  The results split times confirm that indeed I lost some time on legs 7 and 8, losing to 2nd place runner Andy Mouncey 2 minutes on leg7 and 4 minutes on leg8, although I am still leading by 29 minutes at Dalemain.  During the race I have absolutely no idea of how close the runners behind were, but I don't really need to know.  It is best to simply run my own race, trying to ignore what the other runners are doing.
Leg 9 goes really well, following the gentle climb there is a fast smooth descent to check point 9 at Howtown.  As I start the downhill my quads are really sore.  I decide to run faster to see if this makes it any worse.  In fact running faster makes the quads less painful.  It feels as though I am really flying the two and half miles gentle downhill to the checkpoint.  Unfortunately, the battery on my GPS watch runs at just as the downhill begins so I don't know what actual speed it was.  However, it doesn't matter as I am really buzzing again.  I joke with Martin at the checkpoint that he better not hang around otherwise I will beat him to checkpoint 10 as he has quite a long drive around!  Little did I know what lay ahead, as leg 10 was the only leg that I hadn't recced!

Upon leaving the checkpoint I realise that I am actually quite tired, my fast downhill ,(although the time splits show that I pulled away 16 minutes on Andy during the 6.8 mile leg), it has taken quite a bit out of me.  I walk sections at the bottom of the hill, skirting around the farm and up the gentle valley that I should be running.  I am pleased when the steep hill starts as then there is no choice but walking.  As I reach the top of the climb, I remember back to my recce run, where there was only 20 metres visibility and I was unable to find the track.  I therefore had to abandon the course and get to my car at Mardale Head using a more obvious track.  Again at the top of the hill, at the wall corner, I am unable to find the "obvious track L (NE)"!!!  At least today I can see the direction I need to head off in.  The next section of the course I lose loads of time as I keep on having to check the map and the roadbook, and bush bash through the bracken down to the bridge near Haweswater.  For the first time during the race the positivity is beginning to disappear.  I have a poor section along the edge of the lake to checkpoint 10, losing 17 minutes to Andy. He is now only 28 minutes behind, with 29 miles to go! Along the lake edge I am walking sections that are definitely runnable.  As I treat each leg as a separate identity during the race, upon reaching the checkpoint, I am pleased to see the end of that leg.

Leg 11 begins with some regained positivity.  A new leg, a new mindset.  I enjoy the hill as I know that everyone has to walk the hill, so I will no longer be losing time as I did during the negative mindset of leg 10.  The descent down the other side of Gatescarth Pass starts of steep, which is really painful as my quads are the worse I have ever experienced, heaps more trashed than UTMB!  As the hill flattens out, I try to keep the positive thought in my head that running faster on the descent lessens the soreness.  It doesn't seem to work I make slow progress to the next checkpoint at Kentmere.

I top up on some more energy from the volunteers at the checkpoint, I think a fig roll, plus loads of positivity, as I leave with music from the Proclaimers "Walk 500 miles" being played.  I then enjoy the climb up Garburn Pass, but I am not really moving with any great speed.  I slow even more on the next climb, but before I know it I'm at the Lakeside Store at Ambleside.  A quieter checkpoint after the real buzz of Kentmere, but a quickish top up of water in my bladder, the first time I've needed to top it up, before heading out into the light drizzle which had just commenced during leg 12.

As I start the steep climb out of Ambleside I continue to find it hard to motivate myself to run harder than a casual jog.  At the last two checkpoints I received confirmation that I was around 30 - 45 minutes ahead of 2nd place.  I know that I will not lose that amount of time before the finish at Coniston, so the mind is telling me "Go slow, there is no point in running faster, you have the race won, that was your aim!"  Although, one of the aims was to win the race, I try not to have this as a real focus as this is beyond my control.  It really depends on who turns up.  I rather focus on what I can do, so my aim for the Lakeland 100 was to run as fast and hard as I could.  This would then result in a quick time, which may then end up with me winning the race.  Probably since the start of leg 10 I haven't really been pushing it.  My mind is too much focused on the win, rather than running as hard as I can the entire way!  With lots of determined focus I start to run hard in patches, as a form of compromise with my mind, wanting me to slow.  The one mile flat, smooth section before Elterwater is a good section, as is the descent and bit of flat before checkpoint 14 at Tilberthwaite.  But apart form that, the pace is pretty slow.  Not really due to physical tiredness, although the quads are pretty sore, but more due to a lack of drive, I guess due to mental tiredness, (if we try to split the body and mind apart, although they are really all as one)!

The last leg starts even slower as overall tiredness finally takes over.  I think a lot of this is due to knowing that I am on the last leg.  The race is in the bag, no matter what pace I do for the last three and a half miles, I will win.  With this information, I find it impossible to push myself.  I usually set myself a time target to beat as a method of pushing myself to the end.  But today I aren't even aware of what my likely finish time will be.  I haven't really looked at my watch since leg 9.  This is a real pity, as if I had checked my watch, breaking 24 hours would have been an ideal target.  Instead I pretty well walk the entire way from the steps all the way to the very top, i.e. immediately before the descent down into Coniston.  I finally get moving on the downhill and then pick up a bit of pace along the gravel road, and then through the town to the finish at the school.  My family and a small gathering of people are there to welcome me in.  I cross the finish line with mixed feeling, pleased that I have won, but with disappointment at my lack of drive over the final few stages, especially the 'wimping out' approach on leg 15!

Now, over a week has passed since I finished, and there is still some disappointment, although the sense of satisfaction at winning, far far outweighs the disappointment due to not running hard the whole way.  I subtitled this post "Developing Positivity and Self Belief", so how effective was my preparation?  In terms of developing self belief, very effective.  Apart from the two brief shocks on legs 1 and 5, I never doubted my ability to remain in the front.  My "Run as fast as you can, while you can" approach, really reinforces one's self belief.  Looking at the results, the time splits confirms my view that everyone will slow down the same, no matter what pace they start at.  I gain approximately 4 minutes on each of the first 3 legs over the following group of runners in second place.  Then on legs 4 and 5, a total time of 3 hours and 10 minutes, we ran at an identical pace, so my 12 minutes gained was exactly maintained!

In terms of developing positivity to last the entire race, not so successful.  The last six legs I didn't really push it.  Although I wasn't counting down the miles to the finish, I wasn't getting the usual enjoyment from running hard, as I wasn't running hard!  My sore quads didn't really help, and maybe my over zealous descent on leg 1 may have contributed to the mega-damage that occurred to my quads.  Maybe I had developed too much self belief, as if I was in-destructible!

To summarise, the Lakeland 100 was an absolutely fantastic event.  The organisation was faultless, the atmosphere amongst the volunteers and the other runners and families was tremendous over the entire weekend.  To everyone involved, thanks for contributing to such a great occasion. 

I will sign off with a quote of mine I have referred to on a number of occasion in reference to performing well during ultra trail racing:

"Stay 'within the now' whilst racing. Focus on enjoying every moment, staying confident in that your preparation has been sufficient for the realistic goal you have set yourself, and feel assured that the fast, but comfortable pace you have started at, is correct. Listen to your own 'deep and inner beliefs', and ignore the comments, views and actions of others if they are in conflict with your well thought out and planned strategies." Stuart Mills (2010)

All the best with your preparations for your next race,

Stuart

Running into Checkpoint 14 Tilberthwaite

Final Preparation for the Lakeland 100

Hi, welcome back.

Before I focus on the Lakeland 100 which takes place in exactly seven days time, I will just expand upon one or two aspects I raised in my post last week.  Thanks for the comments that have been left.  It is nice to know that my blog is being read and is getting people to think about their approach to ultra trail running.

With regards to what training is appropriate?  As mentioned last week it relates to the question "What is it that determines the pace I run at during an ultra race?"  I answered this with "I have concluded that it is my mental state during the race that largely determines the pace." With this making direct reference to my "What Determines Performance in Ultra Running? - Part Two" post where I listed those factors that may cause me to get into a negative state of mind.

Looking at these factors, getting the fueling and hydration correct is more trial and error, and gaining experience with what suits you in terms of how much and of what type of fuel/liquid works.  Reducing muscle damage I believe, with some support from the research literature, is related to running economy, rhythm and technique.  Hence why I put so much emphasis on easy paced training.  However, hopefully you took note that I only stated "For the vast majority of your runs, do not train hard!"  As stated within the comments left last week, there is a need to train hard sometimes, although I feel this need is more important for the mental state of mind reason, rather than the physiological fitness reason, as it is your state of mind that causes you to slow down during an ultra race!

In order to run well during an ultra, you must be able to 'handle' the effects of running beyond the usual demands you place on yourself.  These demands may originate as a physical demand, but it is the mental demand that causes you to slow down.  Therefore the need to train hard on occasions is to condition yourself to respond with a positive mental state to the extreme physical demands you are placing on yourself.  William, within the comments of my last post, refers to it as

" in ultras we have to learn to suffer, often for extended periods of time. Luckily for us the ability to suffer is trainable. To practice suffering in training you have to do some hard running and on a regular basis unless you are happy to just coast in races." 

I tend not to use words such as "suffer", as I find it creates a negative state of mind.  I would rather refer to it as "to perform well in ultras we have to learn to experience the pushing of both the body and mind beyond its usual demands.  To learn to experience the joy of running to one's mental and physical limits."  To practice this, it is therefore necessary on occasions to train hard, although, one if they chose to could simply use each race as opportunity to practice this.  After all, actual racing is the best form of training.  This joy of running to one's limits will usually last for a lengthy period of time during an ultra race, so is training hard for 2 minute or even 15 minute repetitions really that appropriate?  It is extended periods of 'joy' that are needed, which are therefore very physically demanding, hence why it is important to do this form of training, or racing, occasionally, in order to remain positive and to avoid over-training.

I think I will leave it there, as I feel like I am going around a bit in circles.  I think my mind is to pre-occupied thinking about next weeks race.

So, now less than seven days to go.  The key thing for me over these last seven days is for me to have total belief in that the preparation I have carried out will allow me to run at the pace I choose to run at.  As mentioned in my Performance Post - Part 2, this deep and inner belief is so important:

"Staying confident in that your preparation has been sufficient for the realistic goal you have set yourself, and feel assured that the fast, but comfortable pace you have started at, is correct. Listen to your own 'deep and inner beliefs', and ignore the comments, views and actions of others if they are in conflict with your well thought out and planned strategies."

So how does one develop this confidence and inner belief?  This is a really difficult question.  Apart from stating that it is something that comes with one's experiences of running/racing, I don't have an answer.  Luckily for me, I have over 32 years of running/racing experiences to help me develop this important confidence/belief.

Much of my preparation consists of looking back at my racing, especially my races in marathons and ultras.  Next weeks race will be my FIFTIETH race of marathon or ultra distance!  Yes, from my first ever marathon at the age of 17, next week will be marthon/ultra race number FIFTY!!!  It is reflecting on these 49 races which I use as part of my pre-race preparation for the Lakeland 100 to develop this absolute total belief that my preparation is right for my well thought out and planned strategies.

Just incase some of you may be interested in my previous 49 marathon/ultra races, here is the complete list!

If you wish to view the list within an excel file click this link. Excel file for list of marathons/ultras

I don't think I will expand upon any of my comments for these races now, otherwise I will be here all night!

Time to sign off with another quote:

"The importance of reflecting upon previous race performances can not be over emphasised.  Reflection is essential in the development of a 'total belief' in ones preparation.  This 'total belief' will significantly enhance the level of performance during ultra running, as it helps tremendously to remain within a positive state of mind."  Stuart Mills, 2010.

Hope to meet many of you next week at the Lakeland 100/50.

To those of you racing next week, all the best with your final preparations,

Stuart

South Downs Marathon - The Importance of Race Preparation

Hi, welcome back.

Last week's post was titled South Downs Marathon - What Do I Want?  Well, what did I get???

The answer is a 'Good Performance', i.e. a performance I am happy with!

The South Downs Marathon is a point to point course along the South Downs Way, starting not too far from Arundel, and finishing at Queen Elizabeth Park near Petersfield.  Hard to say how many runners there were, but the start at Slindon College seemed really busy.  There was a 9:00am start for runners expecting to be slower than 4 hours 30mins, probably around 250 runners.  Then a 9:30am start for the four person relay teams (maybe around 60 teams), and then the 10:00am start for probably another 250 runners.

Last week I wrote about the importance of knowing "what I wanted" from the race before the race started.  Well after quite a bit of preparation leading up to yesterday, all I wanted from the race was the satisfaction in knowing that I had run hard, that I had run to the intensity I know that I am capable of.  After the 'diasppointment' of 'wimping out' during the Marlborough Downs 33 Mile Challenge, it was important that I got back 'on track' and was able to run fast again, at a high intensity.

So the hooter blasted, so straight away as planned it was a quick start to get the heart rate up high.  Within 2 - 3 minutes I was working really hard, puffing and blowing, it felt great!  I seldom look behind when racing so I didn't know if any other runners were near.  It didn't really matter, if need be, I was focused to run hard the entire way to the finish on my own.  Having ran the race twice before in 2007 (a different start venue) and 2008, I had made a note of my 2008 checkpoint times (at the relay changeovers) prior to the race.  If I was able to run at a high intensity, then I expected to run at a very similar time to 2008.

I wear a Garmin305 GPS watch, but during the race I never look at the heart rate display.  I know instinctively if I am running hard or not.  I don't need the watch to tell me.  In fact the watch can give you false information as your heart rate can vary quite a bit depending upon your state of dehydration, how hot or cold it is, current state of over-training, how far you have run, etc.  A high heart rate therefore doesn't always mean that you are running at a high intensity.  So best to avoid this possibly false feedback.

I am pleased that I am running hard.  I feel a runner 'pulling me in', which happens shortly after the one mile mark.  I say "giddaye" as he runs straight past me!  For the next three miles it is a steady climb up to the top of the Downs, this runner who I don't recognise gradually pulls away.  As we near the top, coming out of some woods, he is standing at a track junction not sure which way to go.  I shout to him "straight ahead" as he starts heading off down a side track.  The course was well marked, so not sure why he thought to turn right, anyway we end up running side by side.  The next mile was what I love about racing, it was a very, very gentle downhill.  I was now fully focused for a really hard run, so instead of easing off after the hill, I relax and enjoy running fast.  The next mile was completed in 5 mins 58 secs as we gained 11 metres but lost 17 metres.  Who was breathing harder?  Hard to tell but it sounded like him!  We reach the first water station, and feeling quite hot, I slow down to ensure that I drink plenty from the bottle of water, and tip the remainder over my head.  The other runner takes one sip from his bottle and powers away from me.  So much for him breathing hard I think!

Again I watch him leave me behind, then as we approach checkpoint 1, there is a nice descent.  I stride out, really flowing as the downhill increases my pace.  I fly straight past him reaching CP1 in a little over 48 minutes, this being around 45 seconds quicker than 2008.  This is a pleasant surprise. 

Although I would like to run quicker than two years ago, the aim of the race is simply to run hard.  If I do this, then the quick time will happen.  I think this approach to goal setting is quite important.  Simply having a goal of running a certain time, for me doesn't really work.  I need a strategy, a plan to ensure this time happens.  I spend quite a bit of time prior to the race getting information about the course, the terrain, the profile, the contour lines from the map, images from google earth, information was other people's race reports, but if I have run the course previously, then my own race data and memories.  I then establish my expected times at various locations along the course, usually at each checkpoint or drink station.  For the South Downs Marathon, target or expected times are simply at CP1, 2 and 3.  Once I pass through a checkpoint, I then compare my actual time to my expected time and compare the information I receive, with my perception of how hard I have been running so far.  On some occasions it confirms that I have been 'taking it easy'.  On other occasions, it confirms that my expected split times are too slow, i.e. I have overestimated the difficulty of the course.   Please note that I never conclude that I have gone too hard.  As with my philosophy on ultra racing, I don't believe you can go too hard.  Remember, run as fast as you can while you can!  If I have run that part of the course in a faster than expected time, why consider slowing down?  No, take on board the positive feedback and look to continue being up on your expected time at the next checkpoint!

Back to the race!  Again as we pass through the checkpoint, I get left behind as I slow to drink the majority of water from the drink bottle to wash down the gel I consume.  The course climbs up again, along the top and then descends down to CP2 around 5 miles later.  The lead runner continues to pull away, and even with another really enjoyable fast descent to the checkpoint (5 mins 39 secs on rough trails) he must still be around one minute ahead.  I am now around 1 min 15 secs quicker than 2008, so all is going really well!  Although in second place, I conclude that I am running well, and I am looking forward to the next 13 miles to see what happens with the leading runner.  Will he continue to run away from me, or will he slow down.  In both my two previous wins of the South Downs Marathon (2007, 2008) and my most recent two wins in the Beachy Head Marathon (2008, 2009).  In all four of these occasions I have been in 2nd or 3rd place at halfway, so I am well aware that other runners often slow down!  Remember, you can't control what they do, so I just remain focused on what I can do, and as if watching a movie, I am excited in waiting to see what happens next!

There is a tough climb straight after the checkpoint.  Although I have gradually been overtaking runners from the early starts, climbing up the hill I pass absolutely loads of runners.  I am really puffing and blowing so they hear me coming and move to the side.  I often sense their thoughts as I run past, a mixture of admiration and encouragement as I run past, but also the thought of "Is this guy stupid, doesn't he realise that there is still miles to the finish, surely he can't puff and blow like that to the finish!"  It is this 'puffing and blowing' that gives me the feedback I need to tell me that I am running at a high intensity today.  It is what I want!  After all it is ONLY a marathon.  Just a sprint compared to a decent length Ultra!

At the top of the climb I pick out the green vest and red shorts of the leader amongst the loads of other runners.  All of a sudden he seems a lot closer.  Strange, I think, I haven't increased my intensity.  I then see him stop and start stretching out one of his legs.  As I get nearer he sees me and continues running quickly again.  This happens two or three times as I get closer to him, until eventually I run past him as he is stretching.  For the next few minutes I sense him close behind me, and then it feels like he is gone.  I don't bother looking to see.  As it doesn't really matter how close or far he is, as my plan for the day is for me to run hard the whole way to the finish.

I pass checkpoint 3, in pretty well exactly the same time as 2008 in 2 hours 13 mins for slightly over 20 miles.  So losing all of the 1:15 I had gained up to CP2.  I try to maintain the same high intensity over the last six miles, but it is beginning to be a struggle.  I start counting down the miles, which is the first sign of negativity!  The moment this starts to occur my pace drops instantaneously.  This negativity in the mind seems to 'infect' the body.  All of a sudden everything seems more difficult.  It is something that I really need to work on.  I guess it is pretty good as it doesn't really start to around the 21 - 22 mile mark.  But why look forward to the finish?  It is as if it is an admission that the race is no longer enjoyable!  On occasions I manage to get back into a positive frame of mind, especially as I run through a really picturesque wooded section.   I remind myself that running hard and fast through beautiful scenery is what I enjoy about trail marathons and ultras.  The finish line arrives quite shortly, and for only the fourth time during the race, I look at my watch.  It shows 2:54, my time from 2008.  With 100 metres to go I really pick up the pace to try to finish before 2:55, thereby running the same time as 2008 (if I ignore the seconds!).  I watch as the finish line clock clicks up 2:55, and finish in an official time of 2:55:02, exactly 41 seconds slower than 2008.

So, a good performance, one I am happy with.  Sure, I ran 41 seconds slower than 2008, but remember, the time wasn't the goal.  The goal was to race at a high intensity.  If the time happens, it happens.  If it doesn't, well it doesn't!  I can control my intensity on race day, but in some ways, come race day, I can't control my time! 

Why do I consider it a good performance.  Well it felt hard during the race, and the heart rate trace confirms this.  My overall average heart rate for the entire 2:55 is 171bpm, significantly higher than my average for the Marlborough Downs Challenge of 161 bpm.  Yes, as the race duration increases, the average heart rate has to decrease as it is not possible to maintain the same state of focus for longer durations.  However, a difference of 10 bpm for a race duration of only exactly one hour difference, confirms why I don't rate my Marlborough Downs Challenge as a 'good performance'.  (Click the following link to access the GPS trace on the Garmin Connect website:  http://connect.garmin.com/activity/36580452 )

Second place finishes in 3:03, and the chap that led to around the 16 - 17 mile mark finishes in around 3:12, as he later explains that severe leg cramps dramatically slowed him down.

Reflecting on this race, in comparison to the Marlborough Downs Challenge, I attribute the difference in performance as being entirely to my race preparation.  Not the physical preparation, but the mental preparation, ensuring I knew what I wanted from the race prior to race day.  It is important this this 'want' is clearly established at a 'deep' level.  It takes time for it to penetrate to a 'deep' level.  It is not something that can occur 'instantly' or with minimal effort.  This is the Importance of Race Preparation!

To sign off I will repeat a quote from the Part Two Ultra Racing Performance post.  Probably the main difference between ultra running and marathon running is that one is able to enjoy and run at an UNcomfortable pace during marathon running.  Apart from that, pretty well everything is the same.

"Focus on enjoying every moment, staying confident in that your preparation has been sufficient for the realistic goal you have set yourself, and feel assured that the fast, but comfortable pace you have started at, is correct. Listen to your own 'deep and inner beliefs', and ignore the comments, views and actions of others if they are in conflict with your well thought out and planned strategies. "  Stuart Mills (2010)

Enjoy your racing.  Ensure your race preparation is complete!

Stuart

South Downs Marathon - What Do I Want?

Hi,

Welcome back.  It has been a wee while since my last epic post.  It has taken me equally as long to recover from both the lengthy post as it has physically to recover from my lengthy recce run.

Tonight's post will be significantly shorter and concerns my final pre-race preparation to this Saturday's South Downs Marathon.  The focus is regarding "What Do I Want?"  What is the motivation for this Saturday's race? What am I hoping to achieve?  Hopefully I will expand on these aspects.  Firstly some race background.

The South Downs Marathon is organised by Mike Gratton and his company 2:09 Events.  Named 2:09 Events because Mike Gratton won the London Marathon in 1983 in a time of 2:09 (and 43 seconds!).  This year will be the fifth running of the race which also includes a 4 person relay option.  The race is an excellent event.  They probably don't come any better.  It is extremely well organised, including transport to the start, computer chip timing, sufficient drink stations with water bottles, not flimsy cups, carbohydrate stations as well as water, a good quality Solomon shirt, excellent prizes for many categories, a really good post race atmosphere, but best of all a fantastic scenic course along the South Downs Way!  If you aren't doing it this year, put it on your to do list for nest year!

I have raced it twice before in 2007 and 2008, winning on both occasions.  The 2007 race, probably ranks as one of my best ever performances in a trail marathon.  Back in 2007 I was only racing trail marathons, so they were my key focus.  In 2007 I actually raced five trail marathons, but I targeted the South Downs Marathon as my key race, equally with the Beachy Head Marathon.

Each year I usually target one or two key races.  The consequences of a race being a target race is that I tend to therefore increase the level of mental preparation for the event.  This mental preparation involves identifying 'What do I want from the race?'  I think this is one of the key initial steps in race preparation in order to obtain a 'good performance'.

I have mentioned in previous posts the book titled "From Last to First" written by Charlie Spedding.  If you haven't read the book, it is well worthy of a read, especially Chapter 6 - The Beer Drinker's Guide to Sports Psychology.  At the end of the chapter he summarises all he had to do with regards to sports psychology was "Change my vocabulary. Aim for perfection.  Know what I want, why I want it, and how much I want it.  Use my imagination. Try to feel fantastic, and think like a caterpillar."

So my race preparation tends to involve most of the aspects mentioned by Charlie Spedding although I don't tend to aim for perfection ( I am too lazy for that), and I don't think like a caterpillar.  The image I used to use, and on occasions still do is the Gazelle.  Other people may describe this preparation as "goal setting" and "motivation".  Whatever you label it, is is essential for achieving a 'good performance'. With good performance simply being defined as a performance that you are happy with.

Going back to 2007, the South Downs Marathon was my key race for the year.  I think I targeted this race because having run part of the course, which follows the South Downs Way, previously as part of the Eastbourne to Winchester Relay Race, I was well aware of the amazing scenery.  I had wanted to do the inaugural race in 2006 but unfortunately was slightly injured, so I wanted to make up for missing it in 2006, by running extremely well in 2007.  In addition a £200 GPS watch was advertised as first prize, and seeing the 2006 winning time, I thought, I can run faster than that!

Race day 2007 arrived, and my good friend Dave, came to support me.  He was going to follow the race on his mountain bike.  As it is quicker to run up a hill than mountain bike, he headed off before the start to get to the top of the first climb well ahead of the runners.

People occasionally ask me "Are you planning to win the race?"  Well whether I win or not, is not really within my control.  What I try to achieve within my race preparation is that I am well prepared, both mentally and physically, to run fast, so fast that it will take a 'good' runner to beat me.  If a 'good runner' turns up on race day, I can probably increase my performance by a tiny bit, by getting it absolutely right on the day, but if they are simply better than you, for whatever reasons, then you can't change that.  So I focus on what I can do, rather that what others are able to do!

The race starts in 2007 and as with my approach now, I started fast.  Well for two other runners that day, it wasn't fast enough!  By the time I reached Dave at around the 4-5 mile mark, I was in third place nearly 1 minute behind!  He shouts at me, "What are you doing, why are you running so slow?"  One thing that is important in both marathon running and ultra running is to be able to assess accurately how hard you are running.  You must be able to establish whether the pace you are running is appropriate for your state of fitness, and your state of mind.  This comes with experience, and is probably one of my strengths.  I knew I was running well, it felt fast, I felt focused.  I simply replied to Dave, either they are extremely good runners, or they are inexperienced runners and running beyond their limits.  Either way I just had to simply run my race, although remembering back now, I definitely was affected by their fast start, and was running at a higher intensity than usual.

As it so happened, for what ever reason, one of the runners pulled out just after halfway, and the other runner, slowed down significantly just after halfway and also pulled out after I went past.  I went on to win in a record time of 2 hours 51 minutes!  Amazingly quick if you know the terrain!

I learnt a few things from the South Downs Marathon from 2007.  Firstly the need to stay focused and to clearly know, what do I want from the race. Although the thought of winning is nice, I focus on what I am able to control.  I focus on running fast, relaxed, within a smooth rhythm, at all times trying to enjoy myself, enjoy the surrounding beauty of the environment, enjoy the excitement of competing.  It is important to know that these are the things I want from the race.

The other day the following comment was left on my blog, on the What Determines Ultra Running Performance Part Two.  (Thanks for the comment Brian, sorry to hear that the race didn't go as planned.)

"I bailed out of the 145 mile GUCR at the weekend basically because I didn't want to finish enough. Physically I could have continued beyond the 93 mile point where I stopped, but just didn't have the drive to complete. Completing is definitely all mental."

Although, as suggested by the comment, it was possibly a lack of planning that contributed to the less positive result!

The 2007 race also got me questioning, what determines the pace, the intensity I race at?  How do we know that we are running at the quickest pace that we are capable of?  A big issue this, in terms of what determines what we are capable of?  Well as I have highlighted in previous posts, the body and mind are not separate identities, they are intertwined, so what you are capable of is largely determined by your attitude.  Hence Charlie Spedding referring to "Use my imagination.  Try to feel fantastic"  I learnt that day the importance of positivity and enjoyment during the race!

So this Saturday will be the third time I have run the South Downs Marathon.  It is not one of my key races this year, so I haven't given it the same mental preparation as before.  However, in writing this blog, I am hoping to fully clarify "What do I want from the race?  It is essential that this is 'sorted' prior to the start of the race.  To put it simply, what I want on Saturday is the same as what I wanted back in 2007, the enjoyment of running fast, the excitement of the competition etc.  The mental preparation this year for the South Downs Marathon hasn't been as extensive as 2007, but I feel confident that there has been adequate preparation.  I am more experienced now.

Well sorry, if tonight's blog has been rather jumbled and a bit all over the place.  As mentioned above, tonight's blog is mainly for my benefit, my essential race preparation.  Thank you for aiding me in my race preparation. 

I think I will sign off by repeating Charlie Spedding's key section from his excellent book.  Give it some thought.  How many of the following aspects do you do?

"Change my vocabulary. Aim for perfection. Know what I want, why I want it, and how much I want it. Use my imagination. Try to feel fantastic, and think like a caterpillar."  Charlie Spedding (2010) p86.

Enjoy your racing,

Stuart