When I used to run marathons and half-marathons, I performed 4-5 periodic self-checks during the race.
I would start from my toes and feet, making sure the shoes felt right, I didn’t have any injuries in my feet, and I wasn’t developing blisters.
I would then work my way up to my calves and knees with attention to their strength and level of discomfort.
Next, I would focus on my groin, pelvis, and hip. Did I need to readjust my shorts? Was I chafing? Do I need to pee at the next aid station?
When I moved next to my stomach, I would assess the level of hunger and fluids. I might decide to take one little snack at the next aid station, and I would always take some water. (I generally avoided sports drinks, in case they irritated my tummy, until the very last aid station.)
I would then spend some time on my heart and breathing, making sure my pace was steady and I was exerting myself at the right effort.
Then would come the arms and shoulders. I would assess that I am not “carrying” them too high, using unnecessary effort.
Finally, I would get to my head. It’s at this point I would assess my cognitive and emotional state during the race. Was I sufficiently focused, watching the road for missteps? Was I tired? Was I relaxed or tense? Was I emotionally neutral (my preferred state during most of the race) or was I joyful (my preferred state for the last mile)?
This self-check gave me two benefits. First, it took time off the clock—about ten minutes apiece. Running marathons, at least at my pace (my best time was 4:06), can be boring, and these self-checks filled up some of that time.
Second, it gave me a systematic way to make subtle adjustments—to dive into the nuances of running. It’s the way I bridged my beginner’s mind (since all marathons are a new physical experience and mind event) with a sense of mastery. It’s a tool that allowed me to know I was going the finish the race.
Now, I don’t run marathons anymore, but I do write (with some projects being their own form of a marathon). I wonder—can I adapt my self-check system to my writing projects?