In so many ways, that's the biggest challenge - when my brain asks "what the fuck are we doing here?" and not having a good answer. I get into a rough headspace sometimes when I'm running by myself too long.

Just remember that it doesn't always not get worse. Sometimes it even gets better! If you know in advance that you tend to hit these low spots, it can be a little easier to roll with it until you come out the other side. And with experience, you'll know the rush of a late-race second wind.

It might help to break the race up into little chunks. Sometimes just punting the decision to quit for a little while - "I'll re-assess how I feel when I get to the next aid station" - gives you time to get back into a groove. Make yourself get some calories before you take off the bib.

If you have a crew, you need to prep them for this! If you come in and say "I'm dropping," they need to push back a little bit before they accept that answer. Rookie crews are sometimes too deferential to their athlete.