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Creating an effective emotional reaction

This blog is an excerpt from our input into The Marathon Marcus blog. Marcus and I have been working together for the last few months in preparation for his sub-3 hour performance in Berlin and we enjoy being able to share some of that journey.



Duncan: When you become more aware of the thoughts and the actions that are happening through your training and competitions, you are now able to begin creating your reactions.


Our thoughts create our feelings, and our feelings create our behaviours as a consequence.


How can we create an effective emotional reaction to what we think is completely within our control. It’s not about stopping every unhealthy thought, it’s more about how can we create an effective reaction to each thought in order to produce an effective response.


In your training this week, begin to find solutions to thoughts that may previously derailed your performances. Think about ways in which you can create effective behavioural responses by gaining control of your mind in that moment.



Marcus: Leading from last weeks advice, I was more aware of my internal chatter, particularly recognising the unhealthy chatter. I made a commitment when I felt when I was at or close to feeling at the bottom, it was an opportunity to rise strong.


For Wednesday’s workout, I was in rep 7 with tired legs, when my cadence started to drop, I reminded myself to rise to the level of my capabilities and to rise strong.


But this was definitely harder to do for my 20 mile run. It’s a long time on your feet, with a lot of thinking time, most of it I was thinking about Berlin, so I was thinking about a pace that was much faster than the target training pace. This was unhealthy because I wasn’t as focused on keeping a consistent pace for the first 10 miles. However this was something I was more mindful of to slow down for the final 10 miles. They were tough, but I’m happy I ran my final miles close to the target pace set, on tired legs.

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