Short term adjustments
I don’t know about you, but when I first heard about the novel Corona virus, Covid-19 I thought to myself; well here’s the reset button I had been desiring. Just wrapped up in a different package. It wasn’t my scuba diving trip I had been dreaming of. But it did provide an opportunity to switch gears and get some things done.
Now as we enter month 5 of this global pandemic (by US standards) I am noticing a decided need to change tactics. Initially I thought, if I change my strategies up for a short burst of time - things will resolve soon enough. But now I am feeling we are in it for the long haul. And my short term time frame needs to be shifted, to a long term perspective. What worked in the short term is not sustainable for the long.
Enter my realization that I have skills to deal with this. I just need to dust them off and apply them.
Running short vs long(er) distances
In my early forties, I took up running. My motive was initially as a way to rehabilitate after double bunion surgery. I figured running would help me move through the range of motion exercises while giving me something external and constructive to work towards.
Planning for a 5k involved looking up a few running plans to build up my ability to run in general. I was introduced to farleks - looking at an object visible on the path in front of me - running to that object and then giving myself a break to walk and catch my breath. Repeat until the “run” was over. This method served me well. I would challenge myself to run longer and longer distances between objects and shorten the walking break between them. Eventually I was able to run one, two, three miles without a break. With enough alternating days I was able to prepare for my first 5k in 3 months.
Five k distance (3.1 miles) didn’t really require me to change much in terms of prep work, eating, sleeping or mindset. I could manage this pretty well with little outside support.
Similarly, in a shelter in place scenario (decidedly not in a hot spot) it seems pretty easy to adjust a few things without too much concerted effort. Work from home - get creative, carve out a space and do it. Shop for necessitates as infrequently as possible - got it. Cancel plans- done. Cancel vacations - with great displeasure - done.
After running 5k distance for a period of time, I got bored and wanted to increase my challenge. I opted for a few 10ks and then a couple of half marathons. I thought well I have a good base of 3-4 miles - what could be so much different about longer distances? I applied the same skills and waa-waa - came up unable to complete the distance. My body said NO.
What’s different
I had to do some research and discovered that this longer distance changes how my body deals with the stressors I am putting on it. Longer distance eats through glucose storage until there is none left. It requires a different type of nutritional planning. Fueling for the run, rather than eating same as always.
It also required that I carry my own hydration and hydrate a few days before events or long runs.
I needed to have a training plan that graduated my distance over time. If I tried to do too much too fast, I would risk injury or exhaustion that would set me back on my forward progress.
I had to build in rest days so as to not overtrain - and again risk injury.
I had to stretch, and sleep, find running buddies to help break up monotony.
I had to get new shoes that were ready to endure the mileage, socks that would prevent blisters, hydration gear, watches/GPS that would track my time and distance. The tools helped me to learn from each run and shave off moments of time in the process.
Lastly, I had to realize and contend with my mind playing a big part in my internal chatter and my ability to endure discomfort, pain and ultimately face the demons that I might not make the distance, that I could fail, that I could die trying. Mentors, fellow runners and motivational trainers helped come to my aid here. I could not get out of my own head enough to not lean into the fear and pain I was carrying as I attempted these longer distances. I needed others to help me shift my focus and learn to deal with the naysayers in my own head.
So months 3, 4, 5 of the pandemic and the numbers are going up. What we once thought was a sprint is now becoming a distance event. Our thinking needs to change if we are going to make it through this.
Pacing is something that you learn by trial and error.
“Don’t go out too fast or you’ll run out of steam.”
Long term survival
Simply acknowledging that we are in an unknown duration event can help us slow down. We need to conserve our energy. We need to learn to see the beauty passing by us on the journey. We need to dig in and put in effort when we are faced with hills, We can unlock and enjoy the speed and flow of downhill moments.
Slow Down
Breathe
Look outside yourself.
Don’t get stuck in your head.
Observe beauty.
Grab energy where you can find it. High five the proverbial kids lining the race course. Hear the encouragement and allow it to become your fuel.
Be intentional about your nutrition. Eat nutrient dense food. Real food, whole foods. Our immune systems are crying out for the building blocks of health.
Hydrate. Alcohol does not constitute hydration. Hydrate with water. Fresh pure water. Your body will thank you.
Rest. Enough quality deep sleep each night. Set yourself up for success. Cool, dark room. No electronics, eat and exercise at least 3 hours before bedtime. No screens. Bed is for sleep and sex.
Take breaks when you need to.
Spend time out in nature. Layer up if its cold. Get sunshine most days. You won’t melt if it’s raining.
Find a tribe of likeminded people who can help cheer you on to your goal. Surrounding ourselves with doomsday news is not healthy for us. Mentally or physically. Stress can create unfavorable immune system functioning. We all need people who can cheer us when we lose hope and faith. We need to be consoled when it gets hard. We need to be that cheerleader to those around us. It’s not all about us. Others need our positive energy as well.
Treat inflammation. Do your best to eliminate things that cause and contribute to inflammation. Sugar, alcohol, words, overuse, negative mental chatter, unsupportive friends. Tend to your wounds like you would tend to an injured friend. Send loving energy to your body.
Time for perspective change
A half marathon is 13.1 miles. When you’re out pounding the pavement - that’s a lot of miles. And if you’re a beginner - it will take a lot of time to complete that distance. During the actual run it helps to actively LOOK for things that capture your attention. Things you are curious about. Things that you have never seen before - novelty. Birds, animals, flowers, house paint, cars, people. Look for the good. Be curious. All of this can help you stay in the present moment. Pandemics are no different. Our minds need to see new things, ponder the unusual, seek novelty. They need positive stimulation - not negative inputs.
Yeah, pandemics suck. Yeah we all wish it wasn’t happening or that it was over already!!!
This is reality as we know it right now. It behooves us to start strategizing HOW we will manage to move through this period of time. We have a choice. We can apply some skills. This experience doesn’t all have to be bad and ugly, scary and awful. This will end. We don’t know when. But it will end, and like all things in life - something new will take its place. You get to choose what your goal is. What’s it gonna be?
What life experiences have you already had, that you can learn from and apply to how you are going to move forward through this time?