Your Competitive Edge

Adrienne Langelier, M.A. is a Psychotherapist and Sport Psychology Consultant based in The Woodlands, TX; in addition, she is also a member of the Association for Applied Sports Psychology (AASP), USA Track and Field, and USA Swimming.

Services include Sport Psychology Consultation, general psychotherapy, various skills coaching for adults and students available both in-office and via web or telephone. Adrienne also regularly conducts workshops with athletes and coaches of all sports and levels; notably those at the collegiate and international levels.  She also is a competitive distance runner, regularly participating in distances from  5000 meters to the Marathon. Athletic accomplishments include Chevron Houston Marathon Local Elite status  and three-time qualifier for the Boston Marathon.

 Contact: 281-528-4226; alangelier@addwoodlands.com/adrienne.langelier@gmail.com; Twitter @alangelier

Everyday Mental Training

I'm a huge proponent of visual and environmental cues as a staple to any mental training program. By consistently attending to positive cues, we slowly program our subconscious mind. It's like filling a well with a steady rain-when you need "a drink" you will have plenty of positive energy to access. Numerous studies have shown the benefits of positive statements on mood. Not only can visual cues help your performance and self-belief, but they can help make you a more positive individual overall! 

I have shared a few snapshots of the cues I have all around my place. I often write down things that I say to myself during a good training session as well as quotes that resonate with me. Hope you enjoy and gain some ideas and inspiration....

 

 

As you can see, anything pretty much goes in setting up your positive performance environment. The trick is to find what gets your attention and evokes a positive emotional response: whether that be words, images, articles, quotes and place in areas you frequent. Mirrors, doors, work spaces and gear bags are good places.

Be creative, be positive, and have fun.

Athlete's Audio Interview

Interview 1 0f 2 from December, 21, 2011 with Bob Kennison of Athletes Audio.  Also featured at athletesaudio.com. Enjoy!

 

 

2012 Olympic Marathon Trials: A Brief Look at the New Women's National Team

This past weekend I was fortunate to get an in depth, up-close-and-personal perspective at the 2012 Olympic Marathon Trial;  seeing both starts and finishes for both men's and women's races as well as serve as an athlete escort. 

The start was especially intense and you could feel it in the air and see it in the athlete 's faces. After the tedious prestart moments, at the end of the day it was down to 3. I will elaborate more on the. Women 's race because I had more time with "backstage" as a volunteer for the women's race.

I did get to see a bit of her competitive style, as all 3 elite women had starkly different approaches. Please note that the following contains merely my 100% opinion and analysis.

Our aforementioned trials champ. Flanagan appeared composed yet ready to attack if needed-definitely very mentally tough but with a touch of her own mystique and grace.

Speaking of mentally tough, you don't get any tougher than Ms. Davila, a Hansons-Brooks runner. she appeared relaxed before, during, and after the event was over. From what I saw of her performance, her countenance never changed. She was quoted by emphasizing execution of an "honest, fast, race". Ask and you shall receive. The last few miles were intriguing as all 3 eventual teammates kept the victory anybody's guess.

 Honesty was written all over Kara Goucher's face for a large portion of the race. It was apparent she wanted to make the team very badly and was prepared to hurt for it. After coming back from injury, she had some catching up to d training wise and I was thoroughly with her honest display of toughness, genuine emotion, and determination. Off the record, I found her very easy to talk to and just like you and I. Aside from her world-class speed, I found her to be just like any other runner girl just wanting to improve and succeed. And she really likes hamburgers-as I found out after the race!

Despite very different styles in these competitors, they also have some things in common. Along with the obvious talent and work ethic, there were some common threads that I find in athletes among "the best of the best"; as these were on full display on Saturday:

• An "extra gear"-when it counts, it can be dialed in.
• Willingness to be uncomfortable-and stay there. Elite marathoners train and are great at this.
• Patience.
• A focus on execution versus emotion. These athletes seemed to put their emotional needs aside for a couple hours; saving it all for after the finish. 

All in all, this was a great experience to behold and I was glad to witness history being made en route to London. The physical and psychological makeup of these athletes is definitely something to aspire to. Best wishes to the new USA Marathon team! 

 

Finding Beauty in Adversity: Running Through Grief

The following post is also featured on the website for the Bill Crews Remission Run. If you are in the Southeast Texas area on January 28, I highly recommend this 5k run benefitting Lymphoma research. This is for all athletes who have lost a loved one or are currently dealing with terminal illness. 

November 13, 2011. This is a day in my world that will never be forgotten. What I had hoped to be just another fun, quality race turned into one of the greatest challenges of my athletic career. However, the challenge was not the 13.1 mile distance that lay ahead of me, but running with the knowledge that my grandmother lay dying in a hospital bed in the very city I was racing. With her prognosis grim, I wrestled back and forth with myself: “do I race, do I not race?”, “what is appropriate to do in this situation; there are so many things that are SO much more important here”…these thoughts went on and on. I ultimately decided to run, but to put aside my own agenda and goals for the race and participate solely in honor of Nana.  With a heavy heart I wrote her initials on my race bib and down both arms and hoped I would make her proud that warm Texas morning. Nana was always very supportive of my running. I realized the magnitude as I stood at the start line what it meant to run for something. Something greater than myself.  Run for somebody I loved.  While I ran through considerable fatigue and my goal time quickly slipped away from me, I knew I had “J.M.L.” written on my uniform and kept pressing on as best I could. I crossed the finish line exhausted, yet proud that I gave everything I had in that very moment to honor somebody very special. For once the clock didn’t mean that much. I was able to share my gift of running with my dying grandmother on this day. And to have that opportunity I am forever grateful. A mantra I like to repeat when things are hard is “there is beauty in adversity”.

                Everyone deals with the grief process or the illness of a loved one differently. If I were to offer any advice to those who are currently experiencing loss, I would first define your purpose for running; and there can be many; it can even change from day to day or season to season. Whether swift or steady, embrace your gift of running-celebrate it. When you put one foot in front of the other, ask yourself “how can I honor _______ today?”  For those who are dealing or have dealt with family tragedy, whether by cancer or other unpleasant means, running often takes a different meaning.  It just may become transformative.

For those dealing with various challenges,  the question becomes “how do we manage these strong emotions and still run our best for that given day? That answer is not one-size-fits-all. As I mentioned before, perhaps begin by defining your purpose for your run: organizations like Team in Training and Remission Run are great outlets to honor your loved ones and raise money to defeat cancer.

It may be difficult and emotional for you on race day and as you prepare; however, there are some ways you can manage (or more like channel) grief and adversity. First, we must acknowledge what we are faced with for what it is; whether that be a current illness or even loss. Then we can reflect on the things we loved about this person-were they funny, star athletes, or just wonderful to be around? These are good images to carry with you throughout your training and on event day. I know I kept thinking about various “Nana’ims” as I ran San Antonio last year.

As I like to tell individuals that I work with-always search for the ‘nugget’ or thing that is positive about the situation, especially those we cannot control or change. For example, perhaps training took a back seat to assisting family but you can focus on the sheer joy of running and it can become a personal refuge.

To stay motivated, some may like to display memorable pictures or notes that remind them of who they are running for. The Remission Run is a perfect example of this, with each cancer survivor or sufferer’s name written out on the course.  When the going gets tough, picture the person’s name or face.

Lean on others. Social support-especially from fellow athletes can help lift you and your family up and get through some of the toughest days. Good friends always have a way of making training easier, keeping you accountable, and even provide a good laugh or two. If you feel that you need additional support, consider contacting a trusted professional to help guide you through a difficult time.

Lastly and perhaps most obviously, give the gift of dedicating your performance and strive to do your best in the moment. You may or may not set that illusive PR, but your effort will definitely not be lacking. Some athletes dedicate each mile to somebody. Do what feels right to you.

As you prepare for the Houston or Woodlands Marathons, the Remission Run, or any other race on your schedule, remember that emotions may run high, even more so than in regular race situations, but remember your goal, remember what you came for; and embrace every moment of it. Be proud of your accomplishment and enjoy the gift of health.

Stay the course.

 

Where are you at and where are you going?

Welcome to the last days of 2011. As I sit here reflecting back on my competitive year I thought I'd offer some nuggets of semi-wisdom and guidance -mental training style, of course- as you renew with a fresh set of 12 months. I encourage everyone to take honest stock of the here and now and move forward towards meeting your potential in 2012. It all starts with the a simple question:

Where are you at? 

That is the first step in self-assessment. Be honest with yourself (brutally so if necessary). Did you accomplish what you set out to do? Did you exceed your own expectations? Here's some possible checkpoints:

•  How are your habits (training, nutrition, sleep, recovery, etc.)?
•  Where are you mentally/psychologically (optimistic, doubtful, apathetic)?
• How are your relationships?
• Are you enjoying yourself?
• My personal favorite: what's going or has gone right?
• What have you learned (about yourself, your sport, others, etc.)?

Take a few minutes to think those over. Then move on to the next step in your assessment:

Where are you going? 

Okay, I'll admit this one is considerably more open-ended than the first question; although we have some control over our destiny, there are things that are inherently out of our hands. To at least put some guardrails up as you travel down the road of 2012, some notable checkpoints:

• What do you want to continue into the new year (see your previous answers)? 
• Did you not accomplish something you wanted to? How can you close the deal?
• Are there habits that need improvement?
• Are you committed to the things you are pursuing?
• Who do I have in my corner to support me?
• How can I apply the lessons I have learned?

Take a moment and congratulate yourself on what you've already done so far in the past 12 months; big or small. Use and recruit others around you to help you become the best athlete and person you can be. Enjoy your sport(s) for their purest elements and don't forget why you do these things in the first place. I will leave you all with one of my all-time favorite quotes to sign this one off. 

"That which we manifest is before us, we are in charge of our destiny". Author Garth Stein, The Art of Racing in the Rain.

Happy New Year! 

Stay the course.

"Parental Pressure": A Two-Way Concept?

....According to an new study published in the Journal of Applied Sport Psychology, there  may be.

This post looks to dissect this article in a more user-friendly manner in order to dial in on what may be some of the best directions parents can go in terms of successfully supporting their young performers. O'Rourke and Colleagues (2011) took a look at a fairly large sample of youth swimmers and provided them with questionnaires on the perceived behaviors of their respecitve parents and athlete reactions based on these behaviors.  Given that I work with a substantial number of swimmers and swim parents at my practice in The Woodlands, I had to give this article a thorough read...

Before getting to the findings, something I found interesting about this article is that the term "parental pressure" is used with a more open connotation; it is examined as both negative (as one typically would associate parental pressure) and positive. Interesting concept, don't you think? 

A common topic in research yeilding consistent findings is negative parental pressure (NPP). Obviously, this can result in a range of effects, from competitive anxiety, burnout, underperformance, and a learned fear of failure. NPP occurs in what experts call an "ego climate";meaning that success is often defined by terms of outperforming others and winning. Mistakes are seen in an ego climate as negative and sometimes punishment results because of them. When too much emphasis is placed on how an athlete performs instead of how much they improve, enjoy, and master a given set of skills, they run the risk of never achieving their true potential. 

What has not received much attention is the notion of positive parental pressure is analogous to encouragement and pushing a young athlete to be their own best performer, versus practicing and focusing on beating others, times, and placements. I myself tend to view this as more of 'guidance' rather than 'pressure'. According to my own interpretation, these parents are quite invested in their young athlete's success; but take an approach that is more in the athlete's best interest and emphasize growth and enjoyment. This type of parental pressure occurs in what is often called a "mastery climate" which is an environment where effort, enjoyment, are emphasized and mistakes are viewed as chances to learn and grow.

Could there be times when a little "positive" pressure is a good thing-such as when a young basketball player asks to skip practice following a bad game?  Results of the study found the definition of "parental pressure" to be a behavior pattern of complex processes that differs along a positive-negative continuum depending on environment, amount, and perceptions of the young athlete.

The researchers found lower levels of anxiety in those athletes who's parents were considered "high pressure/high mastery" and "high pressure/low ego" (meaning high emphasis on learning and self-direction). Fancy terms aside-across all groups, it was those parents who were high in mastery orientation and low on ego orientation that resulted in greater enjoyment and lowest anxiety over time in their young athletes. 

How can this be put into practice? Some typical characteristics of positive sport parenting include the following:

• Avoidance of punishment for mistakes and losses.
• Comparisons used in a constructive manner; emphasizing individual improvement and not against other competitors or teammates. each athlete develops at their own rate.
• Encouragement and investiture in the child's success with a sensitivity to "how much is too much".
• Willing to provide a "push" when needed, for example: making sure the young athlete keeps their commitment to their team and season, even when they'd rather sleep in.
• Ask their children what they learned following practices and competitions.
• Emphasize and model themselves the enjoyment of sports.
• Remember each individual athlete is different-know which approach produces best, most consistent results.

In short and with definitions of "pressure" aside, parent approaches that allow their athletes to improve without fear of failure, letting their parents down, of losing creates higher instances of success and lower overall levels of anxiety in and out of the sport context. Call it what you want, for a young athlete to continue to enjoy their sport with minimal anxiety levels, proper emotional support and direction are necessary.

Source: O'Rourke, D., Smith, R., Smoll, F. & Cumming, S. (2011). Trait anxiety in young athletes as a function of parental pressure an motivational climate: Is parental pressure always harmful? Journal of Applied Sport Psychology, 23 (4), 398-412.

The Company You Keep

“I think she and I are going to push each other to that next level.” Top US distance runner Shalane Flanagan, talking about training partner, Lisa Uhl (formerly Koll). See full article below. 

So- the simple fact hit me this morning while traversing the dark suburban streets with my new Tuesday running group-" I'm getting faster". I was confident in this self-assertion and I owe a lot of my recent improvements not only to a solid training plan, but to a new, faster group of runners to train with.  It is no coincidence that workout and race times have dropped since pairing up with faster runners each week. After 10 months of solo training and so-so results, it was time to put the pride aside and "train up" with those who push me; who can beat me. Being an (admittedly) ego-driven athlete, this was a big step out of my current comfort zone. 

For many athletes, there comes a time when it becomes increasingly difficult to reach your goals without reaching out to others. As for me, sometimes this takes getting out of your comfort zone and pushing yourself more than you usually would do on your own. There is some risk of getting initially more fatigued or  even "left behind" intially, but the benefits often outweigh the preceived risks of training with those more skilled or experienced. This sometimes means getting beat initially, or repeatedly, but in the process of getting beaten-something happens-you become better. A better competitor, a better athlete, and perhaps a better individual.  Do you think Jamaican sprinter Yohan Blake would be as fast if he didn't train with Usain Bolt? Stick around long enough with good company, and you may find yourself improving more and faster than you originally imagined and enjoying the process of doing so. 

Training among athletes whom help you elevate your game has offers a number of benefits:

• On perhaps the most basic level,  this is another way to bond and socialize with others in your sport. Training with those more experienced often have a lot to offer in terms of lessons and tips for becoming more successful in your respective sport.
• Role modeling, as allude to above is highly effective in athletic development. Find and train with others displaying characteristics and skills you aspire to develop or sharpen. 
• "Playing up"-when challenged, we tend to acquire the skills we normally wouldn't when training and competing with those at the same level or lower. 
• Increased mental toughness and self-confidence. Most of us learn that we can actually survive working harder to initially stay with more formidable training partners. 
• The chance to influence and push others as well-it's not a one-way street! (see article)

Hopefully you can have an enlightening and confidence-boosting experience like the author has. When seeking out others to train with, think of how good you want to become, then find others better! 

Enjoy the journey.

For more, see: http://www.oregonlive.com/trackandfield/index.ssf/2011/02/oregon_track_field_shalane_fla_3.html

Book Review: Dr. Rob Bell's "Mental Toughness Training for Golf"

"Golf is difficult".  With a chapter devoted early on to this very fact, it is clear that sports psychologist Dr. Rob Bell writes openly, honestly, and perhaps most importantly, in a practical manner. What the reader soon realizes is that while golf may be a difficult sport, but it is not impossible. With training and learning how to maintain a proper mindset-it can be quite rewarding and enjoyable.

I picked up Bell's first book wanting to gain a greater technical/psychological perspective on the game of golf to help my golf clientele. I also happen to live and practice a  Texas community with three golf courses (one designed by Gary Player and another by Arnold Palmer to put it in perspecitve) and thousands of golf-playing citizens.

Let's just say that I was not disappointed with this 112-page volume chock full of techniques, philosophy, and drills for golfers looking to enhance their (often much-overlooked) mental game. Not only are techniques efficiently described throughout each easy-to-read chapter, but the athlete is basically told how to immediately begin applying them to their game. This is where I find Mental Toughness Training for Golf different from other sport psychology books I have read in the past-it's very straightforward and applicable in an immediate sense; athletes don't have to spend copious amounts of time analyzing their stroke or what to do next in the process of reading. One of my favorite lines in the whole book is "play golf, not golf swing". Brilliant. 

Some of my favorite parts and features of Bell's book include:

• Tips and insights involving some of the best in the game, such as Phil Mickelson, Jim Furyk, and Angel Cabrera. I believe modeling, especially from the top, is a powerful thing.
• A running collection of quotes from all kinds of sources from Socrates to the Lee Trevino, to Homer Simpson. There's something in there for everyone.
• An easy-to-follow flow content tracing basic mental training concepts to how you (and the pros) can apply them.  
• A number of techniques can also be applied to other sports.

In summary, I believe this book has value for any golfer looking to both elevate their game and keep it there. As a sports psychology consultant, this book will definitely be added to my "recommended reading" list for all my golf clients. Its obvious that Dr. Bell has spend a great deal of time on the links and knows golf and people inside and out. Anyone who reads this book will walk away with a better understanding of mental toughness, how to get it, and likely more insight into themselves. 

Stay the course. 

Adrienne Langelier, MA

Review of Adam Goucher and Tim Catalano's "Running the Edge"

 

ma~ven (noun)-an expert or connoisseur. 

...Although I didn't plan on timing my completion of Olympian Adam Goucher and Tim Catalano's new and insightful book"Running the Edge" to occur in conjunction with today being Globally Organized Hug a Runner Day (G.O.H.A.R.D; as initiated by the aforementioned fastie duo); it fell into place quite nicely.

 

I first was familiarized with Goucher and Catalano's book prior to its release date and my initial impression was "sweet, another helpful running book to add to my list". As some may already know I'm a big fan of nonfiction, especially of the memoir-ish genres; therefore it went to the top my "to-read" list for the remainder of 2011. Then I researched the book and its content a little deeper; not only was it a book about running , but it was based on the principles of Humanistic Psychology. Additionally, I'm a big Goucher fan, not only his accomplishments as a competitor but his "never say die" attitude and introspective approach. I had to read this book, and I am glad that I did, for several reasons....

My background/orientation and  as a psychotherapist and sport psychology consultant draws heavily on the humanistic perspective, which centers on the individual's capacity for personal growth and potential. Long story short, if we get beyond our interval splits, weekly mileage and race times- isn't running mostly about purely seeking YOUR own peak potential? Running the Edge encourages readers to do the work in becoming both the best runners we can be and simultaneously the best people we can be. In my practice, this is something I always try and drive home with athletes who work with me. In order to perform our best, we need to know and be comfortable with who we really are and our capabilities. Period. This is where Running the Edge excels and differs from other books on the subject of running. In my opinion these guys "get it" and I had several moments while reading where it felt as if my thoughts and beliefs were in perfect alignment with Goucher and Catalano's words written on the page. Silly as it sounds, these guys could have been reading my thoughts as they put this book together! 

In a concise, entertaining, and very thought-provoking manner, the authors take the reader through a series of simple exercises using running as a metaphor (or more like a vehicle) for life neatly conceptualized across 5 "life stories": education, career, family, friends, and passions (note: those not involving the run). Additionally, Goucher and Catalano challenge us to become "distance mavens" -active participants in all areas of our lives superimposed across 6 "mirrors" or attributes guiding us to becoming both better athletes and better human beings (initiative, responsibility, determination, adaptability, integrity, and person-ability).For psych nerds such as myself, Abraham Maslow's theory of self actualization and Carl Roger's concept of conrguency are highlighted and give weight to Goucher and Catalano's tretise.

 Most chapters in the book contain "checkpoints" where the reader is challenged to take a look at where they truly stand on each of the aforementioned attributes. I did all the exercises in the book and I recommend the reader do the same for maximum benefit.  Throughout Running the Edge, the reader is challenged to reflect on how they can improve in each area  in order to actively work towards achieving our "ideal selves". The reader is informed that this is not an easy task, but as distance runners, we are as capable of anyone of bridging this gap. According to the authors, this path to self-understanding is a big part of "the way of the maven". 

One of the things I liked best about Running the Edge was that it contained a variety of different stories to illustrate the Goucher and Catalano's points. Throughout the book, we hear very personal and insightful narratives from the authors. Some are quite humorous, some are quite emotional. From a psychological perspective, often the precise use of self-disclosure and modeling can be a powerful thing in teaching others. These guys aren't perfect, nor do they attest to being so; in fact, they state in black and white the "perfection is impossible". Brilliant. I found reading about a fellow distance runner's struggles, triumphs, and goals to be both enlightening and motivating. Each narrative goes along with a different topic teaching us the way of the maven. Cameos from the likes of Galen Rupp, Kara Goucher, Alan Webb, Chris Solinsky,  Paula Radcliffe and other top runners also add to the conversation. We may not all run at the same level, but we all run-we are all part of the culture, or as the authors call it-"a maven's guild".

It was clear that these gentleman are passionate not only about running, but never settling for anything but a life of progressing in the direction towards our own best selves. To quote the authors in the final chapter (and one of my personal favorite lines)-"we are to make a commitment to break free from the curse of normal and the chains of average as we work day after day, stride after stride, to close the gap between the runners and people we are, and the runners and people you want to be." Classic. Goucher and Catalano dare us to "run the edge" of what's possible each day we have here on earth.

In short, readers of this book will laugh, possibly cry, and it open to its message, gain a greater understanding of who they are and who they want to realistically be. As a runner and sport professional, I recommend this book without reservation. You don't need a PhD or a long line of scholarly works to write a top quality running book, you just need the heart and soul of a distance runner-I believe these two men have it. Who wants to run the edge with me?

Want a second (or third) opinion? Check out here and here.

Stay the Course. And go hug a runner today!

Thanks, Adam and Tim.

 

Confidence and how to "wear" it

Confidence. It's a necessity to perform to your potential in whatever you do. Without confidence, how can you sink that putt, complete a marathon, or nail that presentation? Generally speaking, "feeling confident" is something that comes from mastering something you set out to accomplish, compliments from others, and/or positive self-dialogue and belief. You go into a situation knowing it's yours for the taking and you are in control of your destiny. That's the feeling of confidence. 

Realize that what variables make one individual feel confident in oneself differ considerably. One often-forgotten way to increase one's confidence is to outwardly display it-regardless of how you feel inside (this is key). The key is to practice "wearing" a confident look.

In my work with athletes, especially those in individual-type sports, such as running, swimming, and triathlon, I teach incorporating the habit of confident gestures and posture in their racing in. There are several reasons for this; first stemming from Alfred Adler's classical principle of acting "as if": we act out what we want to become. In this case, we mold genuine confidence by simply acting confident. The "wearer of the confidence" not only feels more so by sporting the look, but others perceive you in competition as being confident as well-nobody really ever knows what is going on in your mind (remember that!). 

Wearing confidence adds an element of gamesmanship to the mix; it not only can command a a degree of respect from coaches and teammates but it can serve to "psych out" rival competitors. To do this, consider modifying your body language and presentation. A few suggestions are as follows:

    1. Always be mindful of your posture; I don't mean looking overly upright and rigid, but focusing on keeping the spine neutral. 

    2. Fixing your gaze right in front of you is also helpful, not looking around at others, especially the comptition. The idea is to focus solely on the task at hand and Y-O-U. 

    3. In sports that are more team-oreinted, ensure eye contact is made both with both teammates and opponents. 

    4. Focus on keeping the neck, shoulders, arms, and torso as relaxed as possible. Excess muscular tension can actually increase perception of threat. 

    5. It helps to have a model or two to provide reference of how to best present in competition. For example, Michael Phelps' signature arm flap on the blocks, or quarterback Aaron Rodgers' quiet, neutral demeanor in interviews and when calling plays on the football field. If necessary, pretend to be one of your role models if it is easier. 

 Next time you're feeling anxious or want to gain an edge, remember confidence is a concept that works both internally and externally.