Every runner has a way of dealing with the more difficult runs. The most basic breakdown of the coping mechanisms are Associative and Dis-associative. To break it down, associative is focusing on the details of the run (pace, time, distance covered, HR, breathing, cadence) and dis-associative is ignoring the feelings and the actual details of the run and focusing on something else.
To put it in more practical terms, associative: monitoring your pace at every mile on a run
Dis-associative: Focusing on the music in your ipod rather than the feelings of the run
So which is better? Naturally, there is no right or wrong answer. We are all snowflakes, so we all benefit from different methods of coping. Most competitive runners will be forced to learn associative, because of the tendency for races to outlaw headphones for anyone expecting to finish in a medal position.
Here is my take on it, easy distance runs: dis-associate, workouts: associate, post-run strides: associate, pre-race: pick the one that gets you focused without making you overly nervous (I dis-associate).
A great way to monitor which method works best for you, keep a log of performances and just mention whether or not you were listening to your headphones or give yourself a ranking of 1-5 on focus (1 = very dis-associative, 5 = very associative). If you notice that you run slower with a l, then you may want to avoid dis-associating during runs, unless you have trouble getting yourself to run easy on easy days.
3k-5k: 4-8 miles easy
5k-10k: 5-8 miles easy
10k+: 7-10 miles easy
Post Run Strength:
A. Press; 5, 5, 5, 3, 3; 3 minute rest
B1. Bent over DB Rows; 4 sets of 6-8 reps per arm; 20 second rest
B2. Push Ups; 4 sets of AMRAP (-2); 2 minute rest
C. 5 minutes of rotating abdominal movements total
Extra Credit: answer the questions posed here
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