The Psychology of "The Wall"

I've been meaning to write about the wall for a while now. After much research, I realized that without even knowing it, I'm pretty sure that I hit the wall during my 16 mile run in Albuquerque at Thanksgiving. As much as it was a terribly hard run, I'm glad it happened so I won't be so blindsided if it happens during the marathon. I figure that if I know what to expect physically and mentally, I can minimize the effects and not panic if it happens during the marathon.

Physiologically

The problem is, despite all the training, a person's body is not really EVER ready to run 26.2 miles. The human body is not capable of storing enough fule to go for as long a time as first-time SLOW marathoners like myself usually take to complete the marathon distance.

Most believe that "hitting the wall" coincides with the point of glycogen (carbohydrate) depletion in the active muscles and liver, resulting in inadequate blood sugar for the brain and inadequate carbohydrate for the active muscles. The sensation of hitting the wall is described as being total fatigue, exhaustion and inability to maintain the pace you had been running. This is the feeling one would expect to experience if he or she were glycogen depleted.

If muscle glycogen is depleted, the muscles must rely almost exclusively on fat to manufacture ATP (energy) which dramatically reduces the amount of ATP that can be made per unit time. This decrease in the rate of ATP production forces the runner to slow to a pace that can be maintained with approximately half the aATP compared to when carbohydrates were available. For the novice runner, this speed is nothing more than a brisk walk at best. For some, a walk becomes difficult.

Non-Runner's Marathon Trainer says that four factors deterimine whether or not you ever hit the wall in a marathon:

1. Your level of glycogen in the muscle at the start. This factor is almost totally related to nutrition and how much activity you do in the 12-18 hours prior to the long run or marathon.
2. The amount of carbohydrates you consume during your run, either in liquid form (sports drinks) or gel/chew form.
3. Your level of conditioning. The more training you do, the better the muscles get at using fat as a fuel source to produce ATP. The more fat the muscle can use, the less carbohydrate it has to use and the less likely you are to run out and "hit the wall."
4. The pace you run during the long run or marathon. You can decrease your chances of hitting the wall by running at a slower pace during long runs or the marathon. The slower you run, the easier it is for the muscle to use more fat and less carbohydrate.

Psychologically

Non-Runner's Marathon Trainer says that what happens to someone when they hit the wall is that they "give up." They allow their minds to fill up with defeatist self-talk and they simply quit mentally.

So I guess really what happens at the wall is . . . whatever I decide will happen . . . and how well I can use my visualization and positive self-talk and focus to conquer the fatigue when it sets in.

I read an interesting technique that one man used. He ran the first 8 miles of the marathon and then metally told himself at that point that he was starting his 18 mile long run. He got the first 8 miles out of the way (instead of doing the dreaded 8 miles at the end) and that way he was just "sorta" finishing an 18 mile long run at the end of the 26.2 mile marathon.

I've pretty much figured out my pattern and need for carbs and water. I can make it 6 miles on my hand-held water bottle and 6 miles before I need a Clif Shot. I do think that I will carry my water during the marathon. I'm use to it and that way I can also carry my Clif Shots. It might be easier to just drink the energy drink along the way, but I guess at this point I'm just going to stick to what I know.