Lessons Learned last month – documenting lessons learned is a great idea from reading Meb Keflezighi’s book “26 Marathons” along with David Goggins:

1. Get race experience when you can:  I almost didn’t do Bonefrog because my shoulder was hurt from the Spartan Sprint the week before.  I didn’t realize that it was also a great “mini death march” with total of 3200′ elevation racing experience, 2 more times practice swimming in cold water, practice seeing other obstacles, and a good 2.5 hr race where I cramped in my feet at end from not eating enough salt stix/fueling properly.  It also gives you confidence – I know now what 3200′ at once feels like and know that I can do it with energy left over.
2. Breaking up mileage makes them easier:  ie. Clovis done May 5 13 miles done in 2 mile segments broken up by 30 burpee jumping pull ups.  Had tons left at the end of this – way easier than running 13 straight miles
3. Sometimes walking is faster than running:  ie. Nashoba hills.  I was so depressed that running up was so hard.  2nd time I did it, Gary taught me some hill technique and I mixed up running/fast “hiking” and beat my running time.  Walking is not a bad thing and sometimes faster.
4. Get used to thinking about quitting and what you will think about to not do it.  This occurs to me every single Tuesday when I’m on Nashoba and the other guys leave before I do…..I could just go now and not do the last few runs up.  I always finish because I can’t live with the shame only I know about quitting.  Once you decide you have to do it, you quit worrying about it so much.
5. Value of body butter:  Picture at top of this blog is my upper arm from a rub I got from a short sleeved in a 2.5+ hr run.  Things that never hurt before can become an issue with time on the road.  Use body butter anywhere anything rubs!
6. Focus on form when tired:  One of my most hated workouts is interval training.  For two reasons – I am so much slower than high school (ie. 4:00 800M vs. 2:35 or a 7:55 mile vs. 5:47), and it hurts way more.  In the middle of doing some 200s, I started thinking about form and lifting up with knees/feet up vs. back and it made it easier – maybe because I just took my mind off of the pain.
7. Don’t be afraid to win if you feel good:  think of the district meet when I could have crushed the competition in the mile but was afraid I felt so good and fell back (also not wanting the season to continue/lacked confidence I could keep it up).  Go for it with smarts, especially at the end and fight for every spot.
8. Prepare in advance for food/water:  Carry what you can with you vs. having to stop somewhere to get it.  Just in case you find a good water fill area, bring extra tailwind, etc so you don’t have to circle by homebase.
9. How you feel doesn’t always equal how you perform:  Keep trying even when you feel bad.
10. Clip ins:  As you get going, don’t clip in too early and get stuck trying to unclip with no forward momentum.  Peddle without clipping in until you are going strong.  Recent bike ride last weekend…I thought I had the clip ins down great from unclipping in trainer and then fell down in a driveway. (see pics below)
11. Get real trail shoes vs. road running shoes (and they are hard to find):  My standard Inov8s just don’t cut it going down grass or rough rock.  Ordered Altra Superiors and waiting for Salomon Speedcross 5 to get some real shoes with tread.
12. Never hang straight down from any bars without you scaps – this is how I hurt my “good” right shoulder/not using good form.