A mantra can act as a reminder to keep going. A short, rhythmic, and positive line of self-talk that encourages you to stay on the path to your goal. Goal setting is about knowing what you want. Discipline is about remembering what you want. A mantra should be your own. It’s fine to borrow someone else’s mantra. But, it’s important that your mantra be anchored to you and your path. Here’s a recipe for creating your own mantra.
Short Keep your mantra simple. Anything longer than a haiku becomes a recital and it will feel like you’re reciting an oath. While that may be fine for your evening recap in the bathroom mirror, it can become mentally taxing during an activity that requires more of your concentration.
Rhythmic Meghan Trainor’s songs are popular because they’re catchy. I’ve never downloaded a single track, but, I can sing along with the chorus because they’re all over the radio and played in every store/restaurant. Those simple rhymes // don’t require much of my mind // I repeat them in time // and say them line after line. Do the same when you create your mantra. Most people know the old anger management mantra: “Pins and needles // needles and pins // A happy me // is a happy me // that wins.” When I began anger management my mantra was rudimentary. “I don’t want this anger, I want love.” Over the years, it has evolved into something of a drinking toast. “Kiss your partners // kiss your friends // Make sweet love // and love again // No matter what trouble the world is in // as long as we love // love will win.” I’ll drink to that!
Positive The runner’s reading this post may have heard the old mantra, “the faster I run // the sooner I’m done.” While that may be true, “sooner I’m done” creates a negative association with an activity that is (or at least should be) making you feel better. Running isn’t for every body. But, if you’ve committed to embracing the activity, do it for the love of your body, mind, and spirit. Create a mantra that reinforces the positive association with your activity. This can also help when attempting to change your relationship with food. When I think about my comfort foods (usually filled with refined sugar) I think about desire. So, in changing my relationship with food and ridding my diet of refined sugars, I ask if I want that thing or if my body needs it for nourishment. I believe in eating what you want. I don’t believe that our wants should always go before our needs. So, if you want to drink Diet Coke, you’re an adult and you should do as you wish. Once you start drinking more Diet Coke than water, your kidneys will hate you. My self-talk reminds me to “give my body what it needs” and that mantra helps me to eat real food that will keep my body from breaking down.
How? 1.) Don’t put too much conscious thought into it. You’re not writing a keynote speech on neurological disorders. You’re not even writing a mantra. You should create your mantra. 2.) There’s no wrong way to do it. It may come to you from a song lyric. It’s your mantra, create it any way you choose. 3.) Make sure that your mantra ties into why you’re on this path to accomplish this goal. There’s no better reminder to keep going than to repeat to yourself why you took that first step in this direction.
Why? “Jet, I’m the shit. I am the bee’s knees. Why do I need to create a mantra? Ain’t nobody got time for that!” I’m sure that you’re stellar at what you do. Nina Hartley and Peter North want to honor your skills in the bedroom with a lifetime achievement award at the next AVN convention. However, I’m sure there are times when you’ve felt tired and somehow found your “second wind” in order to keep going. While I’ve read several studies* regarding our brain determining our level of fatigue before our body, none of those articles have been in a scientific publication. That’s my disclaimer. A little bit of Anatomy & Physiology understanding will point out that our brain will stop us from physically harming ourselves. Therefore, it is good to train smart instead of hard. Let me be clear, don’t be the jack ass that pushes too hard, gets hurt and needs an ice pack on your junk after sex. Afterwards, don’t try to blame the Kama Sutra because you skimmed the pages. Don’t workout until you pass out and try to blame Crossfit Culture. Jebediah Crossfit didn’t make you over train. I read an article in the Hindustan Times entitled, “Thought Boost” about how mantras kept athletes going longer. I’ve had personal experience with self-talk mantras aiding in my sexual kung fu practice, staying calm in high anxiety situations, and even staying alert after a long day-creating my own second wind.
Sit down, stand up, move around, embrace the words that will keep you on your path. “I’m not creative.” That’s an excuse. “I tried to create a mantra, I just can’t.” That’s a bullshit excuse. “I’ll be fine without a mantra.” Perhaps you will. You could be good at what you do. There will come a time that you’ll want to step up from good to great. At that time, you’ll want to do things differently. A mantra will help you to honor your physical strength and guide your mental strength. Physical and mental strength are tightly intertwined. Anyone can do the thing, be the one to do it smarter, be the one to do it differently. #GetUp
*Studies are hard to believe when no references are cited. Don’t believe everything you read, do your own research through scientific sources or your own trial and error when it’s safe to do so.
If you’re reading this, it’s because someone (hopefully the person in the mirror) has convinced you to participate in an adventure race. Maybe it’s a Spartan Race, an Urbanathlon, or a Tough Mudder. If you think it’s just a mud run, please keep reading. (Spoiler: It’s more than that!) I’ve finished a few Tough Mudder events and I wanted to write this up to (at least mentally) prepare people for the event. None of the aforementioned events compare to the Western States 100. But, Tough Mudder isn’t easy. You will be sore, but the event can be fun! So, you’ve signed up for a tough, fun adventure race that will make your body sore? Congratulations! Here’s how to survive it.
I’ve participated in Tough Mudder 2.5 times, all in Tahoe. I ran it in 2011 at the Squaw Valley resort. I broke my foot while training for the 2012 event. I still went up to Tahoe to give my friends the moral support they needed. I finished the Summer event on July 13th at the Northstar resort in 2013. Does that make me an expert? No. But, I can share some things with you that have helped me earn 2 orange headbands.
Choose your teammates wisely. Don’t choose your teammate based on fitness level. This isn’t the grade school playground. Don’t pick the tall kid, the fast kid or the “climbs stuff good” kid. Instead, choose the team member that will stay positive and smile when they are cold, wet, getting electrocuted in the face, getting barbed wire snagged on their booty cheeks or running five miles up a hill that never fucking ends. Never. Fucking. Ends. When you’re going through obstacles like that, no one gives a shit about how much you can bench press. When you’re going through obstacles like that, the attitude to get up and keep going is the only thing that matters. Complainers, settlers, and whiners should never be on your team. Complainers will find something wrong with every rock on the mountain and they’ll tell you all about it! They will not shut up! Settlers will settle for the bare minimum. No, we didn’t come this far just to fucking go around it. Tough Mudder is a challenge not a race. That’s part of the Tough Mudder pledge. Settlers will sing those words all over the mountain as they stroll along, claiming to be in no rush. It’s true. This event is not a race. But, it’s not a damned crawl either. We didn’t come all of this way to go for a stroll in the woods. Hustle up! Whiners will be afraid of every obstacle no matter how much you’ve prepared for it. So, having super heroes on your team is great. But, if any one teammate is a complainer, settler, or whiner, the whole team will get dragged down! Choose wisely. At some point, all of you will need to mentally or physically uplift the other.
Don’t just train, train with specificity. “How does somebody even train for that?” is the question that I hear the most. Well, isn’t it obvious? Go to the nearest mountain, build 20 obstacles that are spread over 10-12 miles, invite some friends, add beer, shake well, and giddyup! Okay, so that’s a tad impractical. Here are some other options. Run on trails with hills (no exceptions). If you’re new to running, start on flat asphalt and gradually move to grass, beach, then trail (in that order). But, hills and rocks need to be under/around your feet in order for you to prepare for this event. The biggest challenge will be running downhill on loose footing for 5+ miles with switchbacks. Get wet, run until dry, repeat. Find some little kids and fill up their inflatable pool with ice water. (Please, warn the kids first.) Jump in, fully clothed in your event day gear, stay in for at least 10 seconds, get out and run until you’re dry. Then do it all over again. Wear the right clothes and train in them, first. Old school rules state: Never do anything new on race day! That includes those special Underoos that you bought for the event. That ballerina costume fits great and looks great with the group photo. How will you feel after mile 5 when that glittery thong is in the crack of your ass? Wear things you are willing to part with (and that includes your GoPro-people lose shit all the time in these events). Remember, there is barbed wire. Do NOT wear shoes that are almost dead, you’re going to need some good brakes heading down hill. Do NOT run this race in Vibram Five Fingers. I don’t care how many people you’ve seen do it. I don’t care if your badass friend did it. I have two words why not, puncture wound. The TM staff doesn’t go through and pick out all of the pointy rocks so that you can have a safe run. One sharp rock can end your race. In both events that I’ve finished, I’ve seen people bounding up the hill in those shoes at the beginning of the race. By the end of the race, they were all limping due to rolled ankles, toe injuries, etc. Train in what you plan to wear on race day. Costumes are encouraged, just be prepared for what it’s going to feel like. Be mentally prepared to bleed. No matter how covered you are, there’s a good chance that you will bleed. In 2013, I wore a full body compression suit and I still walked away with three scars and a bruised rib. In 2011, I did this run in shorts and a t-shirt. Ha! The rocks enjoyed tearing up my skin. Crawl around on the ground. Learn how to crawl on grass, dirt, and rocks without terrorizing your knees. Find some monkey bars, learn how to hang from them without injuring your shoulders and get mobile using just your arms. Make muscle-ups your friend. This exercise will help you with a lot of the obstacles. So, to sum up your training. Be able to run in cold wet everything. Be able to crawl under anything on any terrain. Get over your claustrophobia. Learn how to hoist yourself up and over things. Learn how to run after unexpected pain zaps you. During training, I was stung (twice) by a Yellowjacket. While that wasn’t planned, we had to keep running (mostly out of fear). Nothing could have prepared me more for getting shocked in the face with 10,000 volts with 5 miles left to go. Yes. That’s a thing. That can and will happen. Which brings me to my next survival point.
Be strategic with those obstacles. Each obstacle will have a few lines so that everyone can get through. When you go to the grocery store, don’t look for the people that have the fewest items, look for the most efficient cashier. The same logic applies here. If you’re about to get into a dark underground tunnel and crawl behind someone, don’t get behind the person that seems uncoordinated and uncertain. You’re asking for a traffic jam. Further, give some space between you and the Mudder in front of you. Don’t go in on their heels, unless it’s your teammate and they want you close. During the Electric Eel obstacle (slip and slide + live wires + tight space = HTFU) I heard about this one Mudder that froze and curled up into a ball. The Mudder behind was stuck, getting zapped, repeatedly. Don’t slide into a traffic jam! Also, FFS, listen to the volunteers. They will be giving you coaching points on how to complete the obstacles. Don’t try to do it your way. Let go of your ego. You may be a badass, but you’ll be a tired badass. Play it smart.
“Can’t I just walk around some of the obstacles?” Sure. You can also be locked in a room with a willing <insert your favorite celebrity> and give them a handy instead of going all the way. Come on people, you didn’t train, drive a few hours, and dress like a Liger just to walk around obstacles. Real talk, don’t be stupid. If you can’t swim, don’t jump in the deep water. Walk around the obstacles that could get you fucked up in the game. But, otherwise, go for it.
“What should I eat?” Eat a proper breakfast. Don’t eat a peanut butter sandwich and try to run 12 miles on a mountain. You’re an adult, you should know what a proper breakfast is, for your body. I’m not going to tell you to eat 4 eggs, 2 sausages, toast, coffee, juice, and a banana like I did. You might be a Vegan. Besides, I eat that same breakfast quite often. Remember, nothing new on race day. So, as part of your training, start eating a “proper” breakfast and see how far it will get you. If you run 2 miles and pass out, that’s not the right breakfast for your body.
- Invest in some trail running shoes. Make sure that the laces can be tucked somewhere other than inside the shoe.
- Don’t pin your bib number (and safety pins) on your chest/stomach. Did I mention that you’ll be crawling around, in mud, a lot. Unless you want to get a safety pin jab in the belly, just put the number elsewhere.
- Gloves. You don’t need them, but should you wear them… They can be your best friend or worst enemy. If you buy the right gloves (that stand up to varying wet/dry conditions and still provide grip while hanging by your finger tips) then you’ll be happy. If you buy the wrong gloves, you’ll be pissed. Why would you wear gloves at all? NONE of the water is even 45 degrees. ALL of the water is finger-curling cold. After the 10th cold water obstacle, you’ll need to hang by those finger tips. So, of course you don’t *need* gloves. But, they’ve done me right.
- Eyewear. Just don’t. Unless you wear contacts and you’re trying to protect your eyeballs, any eyewear will be a detriment after the first mud splash. They don’t provide Windex on the course.
- GoPro. Prepare to lose it. That is all.
- Underwear. Buy some moisture wicking draws or your underwear will become an under war.
- Sunscreen all of your bits. There are some compression suits that have sun protection. But, your head and other bits of skin will burn like bacon. You’ll be out there for 2-6 hours. That’s not a typo. You will NOT leave your teammate behind. So, if you need to carry someone (yes, that is one of the obstacles) it may take a while. Waterproof, sweatproof, 10,000 volt proof sunscreen. Do it!
- If you can find someone willing, get a Sherpa. Some teammate’s lover, friend, or roommate will (hopefully) be willing to hike the spectator trail and schlep some supplies for you and take pictures. Make sure that person (or your bag that you should leave at check-in) has a dry change of clothes and some comfort food for the finish line.
- Lodging. Stay as close to the start/finish line as possible. Book your stay the minute they announce the venue. You’ll be happy when you wake up stress-free and happier when you can shower immediately afterwards. TM crew will hose you down at the end. The water will not be warm. Did I mention that all of the water is cold? So, choose your event date wisely! There’s an event in Toronto in Autumn. Ha! No thanks!
- Create a team chant or call. When someone gets too far behind, they can call out the code word for “Wait for me!”
So, I hope all of this helps you to prepare for your first Tough Mudder. Don’t be afraid of Mudder. Make it YOUR Mudder. Enjoy your training.
Here are some pictures before, during, and after the event in 2013 with my teammate, Sae. Good times!