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Addie J. Bracy - Mental Training for Ultrarunning

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Its no secret that if you plan to run in the toughest endurance races, you need to physically prepare for the extreme demands you will be subjecting your body to. But successful runners will be quick to note that physical preparation is only part of the equation. You need to be mentally strong to withstand, and overcome, the challenges of this grueling sport. Thats where Mental Training for Ultrarunning comes in.
Sport psychology consultant Addie Bracy has coached and provided mental performance consulting to elite athletes in many sports, and she herself has been a competitive distance runner for more than two decades. In Mental Training for Ultrarunning, she combines her firsthand coaching and running experience, along with profiles of ultrarunners whove experienced the highs and lows of the sport, to explain what you need to know and practice in order to cross that finish line.
In this book, you will learn tools and techniques to help you prepare for and overcome some of the biggest mental and emotional challenges you may encounter in ultrarunning. Youll find more than 35 practical activities that will guide you in taking an introspective look at your own potential roadblocks so you can develop and strengthen the skills you need to run with confidence.
Whether youre training for your first ultra or looking to compete at a higher level, Mental Training for Ultrarunning will prepare you for the good, the bad, and the worst experiences you might encounter on the trail, road, or track. With expert guidance from athletes who have seen it all, youll learn how to train your mind and anticipate all the variables that could keep you from achieving your ultimate running goals.

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MENTAL TRAINING FOR ULTRARUNNING Addie Bracy Library of Congress - photo 1

MENTAL TRAINING FOR ULTRARUNNING

Addie Bracy

Library of Congress Cataloging-in-Publication Data Names Bracy Addie J - photo 2

Library of Congress Cataloging-in-Publication Data

Names: Bracy, Addie J., 1986- author.

Title: Mental training for ultrarunning / Addie J. Bracy.

Description: Champaign, IL : Human Kinetics, [2022] | Includes bibliographical references and index.

Identifiers: LCCN 2020057147 (print) | LCCN 2020057148 (ebook) | ISBN 9781718200173 (paperback) | ISBN 9781718200180 (epub) | ISBN 9781718200197 (pdf)

Subjects: LCSH: Ultra running--Training. | Long-distance running--Psychological aspects.

Classification: LCC GV1065 .B73 2021 (print) | LCC GV1065 (ebook) | DDC 796.42/52--dc23

LC record available at https://lccn.loc.gov/2020057147

LC ebook record available at https://lccn.loc.gov/2020057148

ISBN: 978-1-7182-0017-3 (print)

Copyright 2022 by Addie Bracy

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Notwithstanding the above notice, permission to reproduce the following material is granted to persons and agencies who have purchased this work: pp..

The web addresses cited in this text were current as of December 2020, unless otherwise noted.

Senior Acquisitions Editor: Michelle Maloney; Developmental Editor: Anne Hall; Managing Editor: Shawn Donnelly; Copyeditor: Annette Pierce; Indexer: Nancy Ball; Permissions Manager: Martha Gullo; Graphic Designer: Denise Lowry; Cover Designer: Keri Evans; Cover Design Specialist: Susan Rothermel Allen; Photograph (cover): Philipp Reiter; Photo Asset Manager: Laura Fitch; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: Human Kinetics, unless otherwise noted; Printer: The P.A. Hutchison Company

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America10987654321

The paper in this book is certified under a sustainable forestry program.

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E8162

For all those brave enough to start the race CONTENTS Understand the - photo 3

For all those brave enough to start the race.

CONTENTS
  1. Understand the importance of finding your mental weaknesses, and develop the skills to make them a strength.
  2. Identify your values and build a deeper, more sustainable connection to running.
  3. Learn to control your nerves and respond appropriately to outside stimuli to feel confident, calm, and collected.
  4. Embrace the discomfort of running long distances and overcome the mental and emotional toll of such difficult challenges.
  5. Focus on what you can influence, stay in the present, and avoid getting distracted by possible outcomes.
  6. Prioritize your behaviors to find motivation and consistency over the long haul.
  7. Learn how to problem solve and cope with adversity.
  8. Approach challenges with an open mind and be able to relinquish control.
  9. Manage doubts and control negative self-talk to find confidence and belief in what you can accomplish.
  10. Respond to setbacks and roadblocks such as injuries and DNFs with a positive, action-oriented approach.
FOREWORD

In the fall of 2016, I was racing the Moab Trail Marathon. I was in the front pack, cruising across slickrock and dusty singletrack. To my surprise, a woman flew by us wearing a bulky hydration pack and the extra-short spandex shorts track runners wear. Who is that? I thought. After I huffed across the finish, I looked her up. Her name was Addie Bracy. She was a three-time Olympic Trials qualifier, once in the 10,000 meters and twice in the marathon, with a 2:35 PR. Despite her attire and track and road background, she won the race in Moab, adding to her ever-growing list of wins at national trail championships.

Over the next few years, Addie and I would race against each other often. Id sign up for a race and see her on the list of entrants. Id breathe deeply. This wont be easy, Id tell myself. Despite our rivalry, we would chat while racing. And after we learned we both lived on the Front Range in Colorado, we started training together.

Weve run hundreds of miles together in the past year, laughing and problem-solving. The more I get to know Addie, the more I realize how little I know about my own mind. Addies the opposite of pedantic. When it comes to talking about psychology, which she knows a lot about, shes kind and never judgmental. She listens well and is quick to share her own stories, full of humility and her trademark dry humor. Addies good at describing a complex topic by using layperson terms, citing a podcast, or telling a funny story. In our countless runs together, shes helped me confront fundamental questions about why I do what I do.

But its hard keeping up with Addie and her mileage. Fortunately, you dont have to. You have this book. After reading it, I feel like I just ran thousands of miles with her and had multiple therapy sessions. I now feel more capable and confident in my ability to run an ultra and also to tackle dreams outside of running.

One of my favorite chapters is on vulnerability and curiosity (). Addie spells out things I already know: I need to be vulnerable to take on the risks of seeking big goals. But she takes it one step further by encouraging me to share my running and life goals with my closest family and friendsto not fear failure. Go figure.

As you read this book, I bet you, too, will feel like youre running with Addie. Shell ask you personal questions: Why are you so attached to those prerace superstitions? Why does seeing a rival on a start line prompt overwhelming anxiety? Addie has created a beautiful collection of the best takeaways in the field of sport psychology, explaining how we can be our best selves.

I love that this book acknowledges that our brains are in fact the most important muscles in our bodiesno matter how chiseled our quads are. Were all fortunate to have Addie in our corner. Now lets get after it!

Clare Gallagher

Winner of the Leadville 100 and the Western States 100

Climate Justice Advocate

PREFACE

After dedicating most of my life to competing as a distance runner, I ran my first 50-mile (80 km) race in 2018. At that time, I also happened to be studying sport and performance psychology in a graduate program at the University of Denver. Over the next year and a half, I continued to take on some of the most challenging ultradistance races in the United States. Almost immediately, I noticed astounding differences in what was happening in these ultradistance races versus more traditional running events. The athletes who were winning clearly possessed powerful mental and psychological skills that were undoubtedly fueling their incredible performances. Ive developed an almost insatiable curiosity and need to identify what it takes, psychologically, to successfully tackle some of the worlds toughest endurance feats.

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