Your Competitive Edge

Mental Recovery from a Stress Fracture

Stress fractures are some of the slowest-healing and most disruptive sports injuries around. These painful bone injuries are often seen in athletes who participate in endurace sports such as running or triathlon or other high-impact activities such as football or cheerleading. Typical medical protocol, depending on severity and placement of the fracture is a minimum of six weeks and sometimes longer. The layoff from activity can be quite difficult for the athlete; therefore I will propose some suggestions for mental management and recovery from stress fractures.

Note: The following is  recommended to be included alongside a medically supervised recovery and treatment plan. If you suspect a stress fracture, obtain proper medical advice. 

The Early Stages/Post Diagnosis:

• Take some time to be upset, angry, remorseful. Allowing yourself to go through the emotions; which can resemble the grief process is normal. What is not normal, however, is taking the emotions out on others. 
• Learn about your injury, healing time and techniques, and how to return to activity. Use this information to help objectify the experience. 
• Take a forward-looking approach. Avoid playing  the"whodunnit?" game that offers little concrete answers.
• Think of other positives in your life and other things to focus on while you heal.
• REST-take time to recharge and repair the mind and body.

2-6 Weeks Post-Diagnosis:

• After receiving medical clearance, begin crosstraining. This often relieves depression related to the injury and lowers stress levels. Athletes often have difficulty with cessation of activity and this provides active coping. 
• Visualize healing. An example is picturing your fracture becoming whole again (Porter, 2003). Imagery can be a powerful healing tool
• Set short term-goals. For example, getting the pain from a 6/10 to a 4/10 in 5 days.

After receiving medical clearance for activity:

• Acknowledge any anxiety you may be experiencing about re-injury-talk to a coach, teammate, or sports psychology professional if needed. 
• Continue to set short-term goals for returning to full participation
• For Runners: Run on assigned days, on non-running days-don't think about running and focus on other activities, including cross training. 
• Use positive self-talk when you have doubts. 
• Assess your progress at the end of each week and focus on how much you've accomplished vs. how far you have to go.

Throughout the healing process, try and get 8 hours of sleep and eat nutritious foods that are hight in protein, magnesium, and calcium. Examples include almonds, lean meats, chickpeas, and yogurt. 

While recovery is often far from perfect, staying mentally focused and strong during the healing process can make it much more bearable and get an athlete back on the field or track stronger and more focused. 

Porter, K. The Mental Athlete. Human Kinetics. 2003.

 

 

 

Running and Racing Podcast Interview

The following is a podcasted version from a radio interview with 91.9 KCBS out of Santa Barbara, CA on June 26, 2012. The content is running-oriented, but helpful tips are discussed for the mental games of all athletes.

Enjoy- Questions are welcome! http://leosbluesland.podomatic.com/entry/2012-06-28T11_40_25-07_00

Wave-Making

In brainstorming what topic to explore for today's post. A conversation with a colleague and my own personal athletic musings brought up Jim Loehr's classical recovery principle of wave-making. What exactly is making waves, you might ask?? I'll provide a brief definition here and go into some ways you can incorporate it into your training. 

As many of you are aware, I work with several and am myself an endurance athlete. We're a driven bunch by nature; often driven to push hard all the time, no matter what. We tend to expect improvement for our hard, relentless efforts day in day out, but when we don't see progress, we often find ourselves frustrated. Why? Because recovery is oftentimes neglected. Not just chocolate milk after a run or swim, but by practicing systematic rest and psychological recovery. 

Solid training is designed to ebb and flow. Wave making encompasses the principles of working in hard, high volume training and mental focus with a period of lighter intensity and demand-as the wave crests, a period of relaxed energy follows, collecting energy for the next crest. Notice how the energy cycles nicely in the concept of a wave and rest period. Loehr provides a nice description of how we can maximize our gains in sport by applying this analogy. Being one inclined to constantly press by nature, I am always reminding myself to release a bit, relax and refocus for my next effort. Riding the wave....

Everyone is different in their respective sport training and fitness levels, but the principle of recovery is as important for the mental aspect of the game as it is physical. We can train our brains and focus intensely for a while, but our minds need rest and recovery just as our bodies do. I encourage all athletes I work with to train their minds in a periodization format, just as they do for sport. For example, an athlete visualizing intensely for an upcoming meet gets a built-in "mental break" day, where they merely do their affirmations or don't think about sport at all! Coaches often incorporate a "fun" day after a big competition to help the athletes mentally refresh-for example swim teams getting to play water polo or soccer players getting an afternoon of kickball.

By practicing both physical and mental recovery on a regular basis, athletes find themselves energized and focused in competition on a more consistent basis and enjoy more stable energy levels. Train hard, focus, and learn, but take time to absorb the process as well. Ride the wave! 

Source: Loehr 2003

The Psychology of Racing: Early Adjustment

The following is a reposting of an article I recently wrote for "Deer Tracks", the monthly newsletter of  The Woodlands Running Club in The Woodlands, TX. Given the marathon season is in full swing with triathlon soon to follow, I thought I'd share a response to a question posed in February's "Ask Adrienne" column:

Q: I was talking to my friend who when he was racing was the king of the early adjustment. What I mean is for a particular event his goal pace might be in the 6:40 range (depending on the distance and most of the time he was very close to his goal pace) but on occasion he might hit that first mile in 7:10. His first reaction would be that the mile marker was off (pre-Garmin) so he would continue through mile 2 and if that mile was in the 7:00 range he would immediately say to himself...."today this is the pace" he would adjust and finish the event at the adjusted goal pace.

 

The early adjustment kept him from ever having a disaster race.....he was a 2:50 marathoner who would make that early adjustment and finish an event on an off day in 3:12. He was amazingly consistent.

 

My question isn't about his consistency but rather the fact that he accepted all of his times as what the course and conditions gave him that day. He was always happy with his performance whether a 2:50:00 or 3:30:00 marathon or running a 17:30 or 19:30 5K. He never questioned his training, his diet, his strategy...he had fun with an event and was on to the next.

 

My question:  How do you learn to accept and be happy with a personal performance on that "off day" ?

 

A: *After several attempts to shorten I decided to post this question in its entirety because it helps provide a good background to formulate an answer but more importantly provides an example for runners to follow should they choose to do so. Much of this article is a combination of author opinion and experience with opinions of other field professionals.

 

First and foremost, I will be honest on this one, for many of us accepting something we have in our minds originally as “sub-par” is difficult to do. So don’t sweat it if you cross the finish line upset at your time at your next race. It happens. I tell the athletes I work with (and myself) that they’re not going to thread the needle in each race he or she runs. The personality of the athlete is also a factor-it is easier for some to let things slide than others. But…can we still run well for the day and walk away with something positive-absolutely.

 

Let’s first take a step back as I encourage the reader to think deep down about their own personal meaning of running. Why did they start in the first place? To nail a 22:00 5k consistently? Probably not. Many runners started for fun, fitness, camaraderie, and doing something so many others do not do. A lot of the time, after that first “breakthrough” performance you see where your potential lies. It’s a great place to be, but it is not without potential pitfalls. Expectations may start to form, and oftentimes runners find themselves setting fairly rigid goals for themselves. According to my colleague Cindra Kamphoff, PhD, these rigid goals are one of the top issues that runners face mentally. Obviously, the athlete mentioned previously has worked through this obstacle. Adjusting early is a part of tackling this phenomenon and leading to more rewarding racing experiences.

 

While goals are what often keeps us going, it helps to begin practicing the skill of self adjustment in racing situations. The key here is early adjustment. This can be achieved through many avenues.

 

Before the race, myself and Dr. Kamphoff both recommend setting a range of goals: Your ‘A goal, something solid but challenging, and one you are confident you can reach. This goes both for pacing and finish times. For more see athletesaudio.com/blog.

 

Athletes can start learning to adjust early by putting the clock in its proper place. Just as you trust your car to get you to work, sometimes you run into traffic or the weather conditions make it difficult to make it in your usual :30 minute commute. Sometimes you get there in :37 minutes, sometimes you get there in :28 minutes. This has no real bearing on your driving skills, there are just things for the day that you can’t control. This same principle can be applied to running. You trust your vehicle, why not your training?

 

Part of being mentally tough is being able to tell that either weather, fatigue, or other factors are going to hamper the pace or goal time you want to run. The lesson here is to “know your warning signals”. For me, thos races where even after talking myself through the first two I don’t feel rhythmic, I then dial in appropriately and remind myself to stay tough and give what I have today (or shut off the Garmin and feel the pace). The previous example would say “this is the pace today” and go with it.

 

Another thing to realize is the big picture, especially if racing longer stuff, such as marathons and half marathons. The quality of the race experience comes from having that line you tell yourself and the subsequent energy levels you save by dialing the pace to accommodate the uncontrollable of the day. All good runners will have off days. We many not run what we set out for, but by choosing to be reasonable with your body for that day, the “disaster” is averted because you’re being realistic. “Challenging and realistic” may be a good idiom for anyone racing on any given day.

 

In summary, if we were to put some tools in our mental toolbox to help us adjust early in the race when needed, here’s my short list of what to bring to the race:

 

1. Knowledge of the course and climate as well as knowledge of the effects (ask a good coach or refer to a trusted volume) of various aspects on performance is quite helpful. It’s a lot easier to not judge your performance if you know that there’s a 10% drop in performance if the temps are at a certain range.
2. A list (can be mental) of ‘red flags’ that may be signs to adjust. Note: these should be noticeable with no need to do a “full scan” of systems during the race as that can be distracting. Have a “decision point” to keep or adjust pace, such as mile 2.
3. A go-to self-talk line such as “this is the pace today”.
4. An educational perspective. Use each race as a learning experience.
5. Regular self-reminders of why races and running are fun. Coaches can convey this by emphasizing quality over quantity and having fun while working hard. The clock has its place, but enjoyment has been shown to produce the most consistency over time.
6. Find somebody like the aforementioned athlete. Watch what they do in training and racing and try to adopt some of their characteristics. Remember mental toughness can be learned.
7. Use imagery for pacing to adjust; such as picturing tachtometer to see where your RPM’s are at so you don’t “burn out too early”.
8. Work on defining success as something more fluid than X:XX time. Coaches can emphasize this as well. Success in its purest form is all about balance.

 

Hope this helps pin down a concept that is simple yet difficult to learn sometimes. Challenge yourself to be a more flexible racer, and you’ll be surprised at how much more enjoyable and rewarding your running will be.

 

Stay the course.

 Questions and comments can be sent to adrienne.langelier@gmail.com

 

 

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.

 

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

Pre-Competition Routines-When Sameness is Good

 

                The behaviors many runners display prior to the gun going off can range from absolute artistry to absolute absurdity.  Imagine somebody (or you are that somebody) who can only play successfully after tying their left shoe, then the right, then immediately checking the laces over one more time. I have a thing where I always pin my race bib to my singlet first-as straight as possible-then get out my shoes and put the chip slowly on my right shoe. When it comes to bigger races, like a points race or a marathon, my routine is a little more ceremonial.  The night before, and always right after a pasta dinner, the bib pinning and chip attachment commences: singlet-right shoe-try on-straighten. 

    Many individuals I know like to listen to a certain band or song before competing. Maria Mutola, a former 800 meter Olympian, would always listen to Bob Marley’s “Everything’s Gonna Be Alright” before races, getting her in the “right mood” to compete. Before the 1992 Olympics in Barcelona Mutola’s response to finishing fifth was due not to fatigue or lack of speed, but to a relative lack of “pre race rituals and mental preparation”.  Swimmer Gary Hall, Jr. is another visible example, who always appears for races in a boxing robe and commences with his signature shadow box routine. Former NBA star Nick Van Exel would always say a silent prayer before pre-game intros.

                Obviously, these routines or rituals can be elaborate or as understated as you want them to be. What works for one will likely not work for another. I myself prefer something edgy and with attitude versus Bob Marley for racing. Routines may be brief or lengthy-involving multiple steps, for example a specific warm-up sequence or repeating a set of affirmations. In his article on the subject of routines, Josh Clark mentions that there is often something soothing and calming about having a go-to, predictable sequence of events before competing. A routine gives an individual a sense of normalcy and control in an otherwise anxiety or at the very least high-energy situation. It is in our best interest to remain some sense of calmness and relaxation, especially before longer events.

                In short, there really is no long way to formulate a pre-competition routine. You know you’re on to something when you feel that general sense of control and relaxation before and during big games or races, and that sense carries you on to achieving consistent satisfactory results.

Sources:

Clark, J. 2001. Pre-Race Rituals.

Ungerleider, S. 2003. Mental Training for Peak Performance.

 

 

All About Spring Racing

With the inaugural Ironman Texas event just over one month away, triathletes near and far are working through the last days of hard training and the emotions that occur in conjunction. I often get approached as to how one should manage race anxiety and the "what if's", and the attached article provides some quick tips and strategies (plus some buzz from local athletes in The Woodlands, TX thrown in) from yours truly and Dr. Greg Gibbons, physician and local multiple Ironman finisher. 

Enjoy and feel free to send your questions to alangelier@addwoodlands.com

http://www.yourhoustonnews.com/courier/living/article_a100bd73-d4a7-5b2d-a27e-858a9f7f3258.html

In other news, the last installment of "Total Performance Triathlon" lecture series goes down Thursday evening at 7PM at the South Regional Library on Lake Robbins Dr. in the Woodlands. Free of charge. 

Total Performance: Round II!

Attention Houston-Area Triathletes:

Dr. Stephen Clouthier, DC and myself will be hosting our second installment of the Total Performace Series addressing all things mind, body, and triathlon. We will be discussing prioprioceptive awareness (AL) and foundational nurtition and detox for athletes (SC).

This free seminar will be held in The Woodlands on Thursday, Februrary 24th at 7PM. Hope you can make it!

 

Download Total Performance Triathlon Series Flyer _2_pdf

Total Performance Triathlon Seminar Series

To all Houston-area Triathletes: In preparation for Ironman Texas, Adrienne Langelier, MA and Stephen Clouthier, DC are teaming up to dial in on the mind-body aspects of triathlon and endurance sport. Each session is approximately one hour in length and looks at topics such as hormones, stress management, staying in the "zone", propriocetpive awareness, and many more. 1st session is at The South Regional Library in The Woodlands, TX from 7-8:30. It is also free of charge.

Let's get into peak shape both mentally and physically!

Download Total Performance Triathlon Series _3_ _2_