I just lately paced my good pal, veteran ultrarunner, and teaching and management guru Jacob Rydman towards his first 200-mile end on the 2023 Tahoe 200 Mile.

It was a profound expertise. Century legend Karl Meltzer is understood for saying, “100 miles isn’t that far,” however let me inform you, 200 miles is, certainly, actually far.

This isn’t essentially an article about 200 milers, the best way to end them, or different pearls of ultra-endurance success. Somewhat, it’s knowledge I picked up concerning the significance of mindset. That is an article about how each execution and expectation impression our potential to complete these unimaginable challenges, and the way we are able to use that to maintain us after they take a look at us the toughest.

Engineering Happiness

Serendipitously, simply previous to the race, I heard about an equation for happiness. Primarily based on their work, “Engineering Happiness,” authors Manel Baucells and Rakesh Sarin — each engineers, economists, and resolution analysts — developed their absolute best mathematical rationalization for happiness: Happiness = Actuality – Expectation.

Via empirical analysis, what Baucells and Sarin appeared to search out was that happiness wasn’t based mostly on any goal efficiency metric alone. In reality, they discovered that even the identical particular person might really feel happier with, say, a 20-hour extremely end, but by some means much less pleased with an 18-hour end on the similar occasion.

How is that this attainable? The reply lies within the dynamic of one other variable, expectation.

Thus, this equation is formulated by analysis proof based mostly on individuals’s expectations of sure occasions, what truly occurred, and the way the distinction between the 2 finally led to the diploma of perceived happiness. So, plainly the important thing to subjective success — happiness and satisfaction — lies in how effectively we optimize each expectation and the true consequence.

I take this a step additional: the expectation-reality dynamic is a calculus that dictates our willingness to complete. Once we’re within the thick of efficiency, how would possibly that expectation-reality dynamic dictate our willingness to endure ache and struggling with the intention to go the total distance? In different phrases, is the race consequence — the end and what which may present us — price the fee? It’s a psychological and bodily calculus that our mind continually computes with every ahead step: Is that this price it?

To make these experiences actually price it requires an optimization of each preparation and mindset.

Let’s break down the 2 key variables.

Mike Acer finishes the 2021 Western States 100 contained in the Golden Hour together with his pacer and crew. Picture: iRunFar/Meghan Hicks

Actuality

The truth of a run is its consequence, our goal time and putting and our subjective expertise. This experiential consequence possesses each inner and exterior components, some in our management, some not.

Inner

• Health and well being — how ready we’re
• Planning and execution — diet, hydration, pacing, operating kind, and extra
• Responsiveness — power, temper, and our potential to soak up the trouble and push via ache

Exterior

• Climate
• Competitors
• Course dynamics — terrain, path, and different environmental situations

These components largely decide the target consequence. How briskly will we run? What place will we end? A few of these outcomes we are able to management; many we can’t. And these components might play out in another way, even on the similar race below very comparable situations.

However since happiness and satisfaction — each after the very fact, in addition to in the course of the run itself — lie within the distinction between actuality and expectation, it’s the relative “dimension” of the latter — expectation — that may decide our satisfaction with the result, and our willingness to endure when issues get most difficult.

Umbrellas up at first of the 2018 UTMB. Exterior components reminiscent of climate and course situations can have an effect on how we understand a race. Picture: iRunFar/Kirsten Kortebein

Expectation

Simply as actuality has inner and exterior dimensions, so, too, does expectation:

Inner

• Perceived health — how I perceive my potential to run quick and carry out comparatively effectively
• Perceived Expertise — the diploma to which I feel I’ve the power to execute effectively

Exterior

• Anticipated distance — if the space appears far or not
• Perceived course dynamics — does the terrain, climate, and extra appear tough or simple for me
• Anticipated competitors — the place we expect we will likely be amongst the competitors

As such, when we’ve excessive perceived health and expertise, and we price the occasion as a low problem, our expectations are highest. And when we’ve low perceived health and expertise, and we expect the problem will likely be excessive, our expectations are lowest.

The Expectation-Actuality Dynamic

Given these components, it ought to now appear attainable that Runner A would possibly by some means be much less pleased with an 18-hour Western States 100 end than they have been after they completed the identical race in 20 hours.

If, for instance, Runner A is extraordinarily match, has run a number of quick 100-mile races earlier than, and has skilled and paced on the Western States 100 course beforehand, then they could strategy the occasion with very excessive expectations, maybe a 17-hour and even quicker objective. So, after they end in 18 hours, their relative happiness — actuality minus expectation — may very well be surprisingly low.

However what if we flashed ahead a number of years. Maybe the identical Runner A endured a sequence of well being points. They now regain good however suboptimal health and well being and, regardless of the percentages, one other entry into the Western States 100. This new situation would possibly current vastly completely different metrics. Runner A might have very low expectations on account of decrease perceived health and a better perceived race problem. As such, a 20-hour end would possibly produce extra happiness due to this expectation-reality dynamic.

Xavier Thévenard trying very completely happy together with his fourth-place end on the 2017 UTMB. Picture: iRunFar/Kirsten Kortebein

Engineering Endurance

As compelling as this equation could also be to elucidate a reflective feeling of an occasion, post-race, I contend this equation could also be much more helpful in serving to us to endure a run’s most making an attempt moments in actual time.

I consider our brains run this similar expectation-reality calculus repeatedly in the course of the course of endurance occasion. We expect not merely, Can I safely end this occasion, however extra, Is that this present quantity of ache price enduring with the intention to end?

Included of their e-book, Baucells and Sarin define a easy experiment that highlights the relative energy of expectation versus actuality. They fill three glasses with water: one sizzling, one chilly, and one at a temperature equidistant between the 2 extremes. Individuals have been instructed to first dunk a finger into both the recent or chilly water, after which into the medium water.

Those that first dunked their finger within the sizzling water perceived the medium water as cooler than those that first dunked the finger within the chilly water who conversely perceived the medium water as hotter. Notion is dictated by expectation.

This, too, happens, throughout endurance occasions. Once we anticipate an occasion will likely be extraordinarily difficult, this lowers the expectation of ease. Thus, if we anticipate an occasion to be terribly exhausting, and our expertise doesn’t meet that expectation — it’s merely medium-hard — it could truly really feel much less painful than it does to somebody whose expectation was greater whereas each executing the occasion in exactly the identical means.

I generally see this phenomenon within the bodily remedy clinic. A tender tissue remedy method that’s identified to be painful — say, a lateral glute therapeutic massage — will likely be rated as much less painful whether it is preceded by one other completely different, however extra intensely painful, remedy method.

“How does this really feel?” I ask. The affected person solutions, “Fairly sore, however not as dangerous as what you simply did!”

Expectation units the usual: not only for happiness, however for tolerance.

Newness and Respect Tempers Expectation and Raises Happiness Potential

Earlier ache might set expectation of ease to be low, however what about novel, brand-new experiences? New, formidable challenges have the power to massively reset expectations. Marathons are far. Quick marathons are painful. So what would possibly a 100 miler really feel wish to a brand new ultrarunner?

Typically, such worry of the unknown does an ideal job of reducing expectations of ease, and — paradoxically — bettering ending outcomes. For if a runner perceives a given occasion as extraordinarily tough, they’re usually extra prone to be extraordinarily ready and have very low expectations for each ease and excessive efficiency.

Certainly, this would possibly partly clarify why one of many strongest components of ending the Western States 100 is having by no means run it. Positive, there are different components, reminiscent of shortage, or the concept we might by no means have the chance to run the occasion once more. However worry of the unknown — the lore of the punishingly steep canyons and oppressive warmth — that scares a runner into most preparation and minimizes their expectations.

Cat Bradley profitable the 2017 Western States 100, having by no means run the race earlier than and secured entry via one ticket within the lottery. Picture: iRunFar/Bryon Powell

So, not solely are ending expectations low and preparation excessive, when a runner finds themselves struggling mid-race, their very low expectations for consolation and quickness and their robust preparation might lead to a good mathematic that enables us to endure to the end.

Familiarity Breeds Excessive Expectation, and Not Essentially Improved Outcomes

For runners with rising expertise in ultra-distance races, expertise is a double-edged sword. Whereas we might develop and sharpen abilities to higher execute the space, terrain, and different challenges, we regularly improve our expectations — and at a magnitude disproportionate to ability improvement.

Once we ran that first 100 miler, we have been terrified, however we have been cautious, executed effectively, suffered reasonably, and per the equation, had a good time. Maybe we run a number of extra with each comparable worry and improved execution.

Ought to one’s expertise play out as such, what invariably occurs is that this:

• Ability and talent improve
• Expectations improve

Ought to these each develop on the similar price, happiness stays fixed. However usually, expectations develop a lot quicker than potential. That is very true if perceived problem and perceived ache considerably lower. This would possibly happen when climate and course situations are reasonable, and we in any other case keep away from main challenges.

After a number of non-complicated 100-mile finishes, our worry of the space would possibly plummet. And, logically, our efficiency expectations improve. In such a case, our general expectations are considerably bigger.

Thus, it could not solely take a a lot bigger efficiency consequence to be equally completely happy, such a scenario may additionally threaten our potential to complete.

Ought to we anticipate solely a modest quantity of ache and discomfort, being forged into the throes of maximum duress — blisters, cramping, blown quads, oppressive warmth, freezing chilly, dehydration, bonking — may very well be an insurmountable pressure that flips the need to proceed right into a full cease.

When accustomed to chill water, even medium-warm water can really feel oppressively sizzling.

This conjures an endurance-suffering model of the Dunning-Kruger impact. When we’ve simply sufficient expertise — however not that a lot — we are likely to:

• overestimate our talents
• underestimate the potential for struggling

It’s that mixture that leads not solely to dissatisfaction, however an unwillingness to proceed within the face of reasonable adversity. And it’s the similar adversity that, with tempered expectation, would possibly in any other case be endurable.

Managing expectations, due to this fact, might require quite a lot of expertise, not merely enduring fundamental parts of the race, however the time spent coping with these tough issues. Solely then can we mood expectations accordingly.

Longer Occasions Would possibly Truly Really feel Simpler

The happiness equation may additionally clarify each the perceived happiness of more and more longer endurance occasions. After enduring the acquainted ache of street marathons, individuals dip their toes into ultras. Each the rising mileage and sometimes extra demanding terrain considerably mood expectation. And whereas runners nearly all the time run, per mile, slower on trails than roads, they usually benefit from the steep, rugged, sizzling, or chilly extremely over their ambient street race. Reasonable outcomes minus low expectations.

This math holds true with rising distance. Expectations for ease get decrease with the rising distance. But, with rising distance, merely ending a few of these formidable occasions is an amazing accomplishment: actuality is larger and larger.

I skilled this primary hand on the Tahoe 200 Mile within the following methods:

• Efficiency and luxury expectations have been extremely low. Jake didn’t understand how lengthy a 200-mile race ought to take him, so his mindset was to only preserve shifting till the space was coated.
• Efficiency actuality was excessive. Merely masking 100 miles, for Jake, was great. Each step past that was crammed with pleasure and gratitude.

As such, regardless of the big problem, it may need been simpler for Jake to cowl that distance than a well-known 100 miler, not to mention a street marathon. The enormity, plus the unfamiliarity, maximized the perceived consequence and minimized expectations.

So, when he completed? Pure pleasure!

The Happiness and Efficiency Equation

How, then, will we take this data and parlay it, not solely right into a post-race happiness, however to assist us endure the moments that make these experiences appear each unbearable and totally significant? Let’s return to the equation of Happiness = Actuality – Expectation.

Enhancing Actuality

• Be Ready — Maximize bodily and psychological coaching and preparation
• Execute Effectively — Execute the weather of pacing, diet, hydration, and different important methods

Enhancing Expectation

• Anticipate Greatness with Dynamic Objectives — Minimizing expectations doesn’t imply having no targets or expectations for fulfillment. It is very important have targets, however dynamic targets that modify to the situations at hand. Inflexible targets can pin expectations too excessive; dynamic targets set the desk for one of the best and most respected consequence.
• Put together for the Worst — One other profound nugget got here from a latest “Tim Ferriss Present” podcast with entrepreneur, investor, and creator Richard Koch. In it, Koch mentioned what he referred to as poisonous beliefs, or inaccurate and harmful beliefs we supply that may threaten our wellbeing. Chief amongst them is that life will likely be simple.

Life is seldom simple. Extremely-endurance occasions, by definition, are hardly simple.

Sustaining a respect for the occasion — and all of the attainable ways in which we are able to undergo — could be the key to not solely managing expectations, however adequately getting ready for these parts of struggling.

As such, each time we cross a beginning line, we must be bodily and mentally ready for the worst-case situation. The preparation will assist us instrumentally survive; the mindset will enable us to endure, after which present a nourishing portion of gratitude when these catastrophes don’t occur!

Jacob Rydman on his method to a profitable end of the 2023 Tahoe 200 Mile. Picture: Joe Uhan

Conclusion

The Tahoe 200 Mile expertise was profound for me, as a result of it remodeled each my efficiency expectations and capability to endure in ultramarathons. Seeing Jake cowl 200 miles, and me mountaineering with him for 42 miles, with solely two brief breaks, redefined my mindset.

After that have, the notion of “strolling it in” over the ultimate 20 miles of a 100 miler — which I personally did not do ultimately 12 months’s Run Rabbit Run 100 Mile — appears completely doable. Why not? It’s not that onerous, and strolling it in isn’t that gradual.

Furthermore, such an expertise profoundly expands the realm of potential struggling: what we are able to endure, but additionally what we are able to adequately put together for, if we solely acknowledge and settle for these challenges.

Put together extra, anticipate much less, and expertise extra happiness.

Name for Feedback

• Do you suppose you’ve mastered the happiness equation?
• Or do overly excessive expectations generally get in the best way of your operating happiness?