<h1 style="text-align: center;"><span style="color: #993366;"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>
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<h4 style="text-align: center;"><span style="color: #993366;"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>
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Today’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.

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More so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class="alignright size-medium wp-image-3811" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png" alt="brain-1295128_960_720" width="300" height="150" />negative and performance limiting emotions you’ll likely face at some point during the race.

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<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.

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These motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.

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Don’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!

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<blockquote><span style="color: #993366;"><strong>Why is this?</strong></span></blockquote>
Your healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seasonal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.

Again, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking to complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.

Right then, the good news is it’s been well proven by experts these <em>negative</em> emotions are <img class="alignright size-medium wp-image-3814" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg" alt="1090055251_cba08a5542_b" width="300" height="200" />usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.

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<blockquote><strong><span style="color: #993366;">Believe me, and believe yourself, you are capable. </span></strong></blockquote>
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You are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.

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<blockquote><span style="color: #993366;"><strong>Why the 9km mark?</strong></span></blockquote>
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Performance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.

Below I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.
<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>
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<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class="alignright wp-image-3813" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg" alt="Brain_power" width="243" height="137" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one's motivation.</blockquote>
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<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>
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<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>
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<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>
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In finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class="alignright size-medium wp-image-3812" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg" alt="Lance_Armstrong_MidiLibre_2002" width="300" height="185" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.

Not long now till race day.

Stay healthy