Just Go with the Flow

I have started to spend less time looking at my watch when I run.  Instead of being a slave to my Garmin, I have decided to run by feel.  In other words, after the first mile I lock into a pace that feels comfortable and that I could run forever.  Obviously on days where I am getting in a workout of significance like speed work, I focus on my pace.  But on my long run and recovery days, I just focus on running comfortably.  The interesting thing is that now I am typically running at a faster pace than I would otherwise.  I mostly run at sub-9 minute mile pace when I am not so focused on the clock.  This made me wonder if this was something other runners experience.

As I was listening to this week's The Runner's World Show Podcast there was a segment where they interviewed Jenny Hadfield, the co-author Running for Mortals and Marathoning for Mortals.  During the segment she talked about flow training for runners.  Basically she said that each individual is his own runner and experiences training in his/her own unique way.  There is not a one size fits all training program.  Jenny believes that what you consume, how you train and what is happening in your life are unique to you and influences your training.  What each person needs is to find that flow in his/her running life and then tailor workouts to fit into the flow.   She recommended that a runner not be so focused on the watch or splits.  Jenny tries to improve her clients performance by creating a plan that  works within the flow of their lifestyle thus allowing them to reach their goals with less stress.

This made me wonder what exactly flow was and how could I find it in my life and running.  Flow running is defined as that point where you are so completely immersed in your run that you forget fatigue, time and anything else around you.  You are solely  focused on the run.  The frustrating thing about finding your flow is that it just happens.  You can't artificially create it.  It simply comes when you are doing something that you truly love.  For me that is running.  I know that I will not experience the runner's flow on every run.  But I have found that I am experiencing it much more often now that I don't focus so much on my Garmin.

In reading more about running in the flow zone, I have found some common themes.  The most prominent situation where flow occurs in training or racing is when the runner see the challenge ahead of them as just a bit of a stretch from their normal running rather than an impossible goal.  I can relate to this.  I have found that I rarely experience flow if my workout seems too easy and conversely if the challenge ahead is too hard.  If that is the case, I tend to focus too much on the fear and anxiety of being able to complete the workout or get to the finish line at my goal finishing time.  I was definitely in the flow during the first 2/3 of the NYC Marathon.  Then when I hit 5th Avenue and felt overwhelmed by the fact that it was uphill, the flow disappeared.  It wasn't until I reminded myself that I was well prepared for the race and that I could dig deep and finish that I could relax.  When I reached the turn into Central Park, I was fully relaxed and back in the flow.

I found an article that provided five things that will help you get into the flow in your run the next time you are out there.

1. Completely absorb yourself in the activity. Concentrate on the activity and work to forget distractions.
2. Set goals and expectations that are right for you. They need to be attainable, but also challenge you to be at your best. The challenge of the situation must equal your skill level. Setting goals too high or having expectations that are unrealistic can disrupt flow.
3. Be in the moment. Work to not be critical of yourself and your performance. Avoid thinking about others and how they may view or think about you.
4. Relieve extra butterflies by breathing deeply so you can use your energy in a way that is helpful and sustainable. You need to have enough nervousness to perform at your best, but too much can disrupt flow.
5. Stay positive and genuinely happy to reach your best and allow you to experience a peak performance. 

(from "Have You Experienced Runner's Flow?" by Cindra Kamphoff, Ph.D.)

My favorite runs are when I experience the flow.  I feel like I could do anything I set my mind to and I return feeling happy.  My family knows how important running is to me.  They know that it is the one activity that not only keeps me healthy but relatively sane.  But after listening to the podcast and reading up on flow running, I need to make sure that I don't let my passion for running get in the way of the rest of my life.  All I want to do is be able to run.  If I can find that delicate balance between my need to run and the rest of my personal and professional life, I not only will succeed in running in the flow zone more often, I will be able to reach my running goals along the way.

Jan. 16 – 6.20 miles (1:06:38, 10:45 pace) - Hill Repeats
Jan. 17 – 5.30 miles (44:51, 8:28 pace) - Speed Work
Jan. 19 – 4.10 miles (35:31, 8:52 pace) - Tempo Run
Jan. 20 – 4.10 miles (33:52, 8:16 pace)
Jan. 21 – 9.20 miles (1:25:16, 9:16 pace)
Jan. 22 – 8.50 miles (1:15:52, 8:56 pace)
Jan. 23 – 6.20 miles (1:07:43, 10:55 pace) - Hill Repeats
Jan. 24 – 5.60 miles (49:48, 8:44 pace) - Speed Work
Jan. 27 – 5.60 miles (51:24, 9:11 pace)
Jan. 28 – 9.70 miles (1:28:11, 9:05 pace)
Jan. 29 – 8.50 miles (1:12:31, 8:32 pace)

Total Miles:  73.0 miles
2017 Total Miles:  168.9 miles