Your Competitive Edge

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

Helpful Tips from USA Swimming

Given that I work with a lot of swimmers in my practice and the USA Olympic Swim Trials coming up at the end of the month in Omaha, I chose to repost this article on performance anxiety management. 

The original article can be found here.

There are a couple things to highlight in this piece: first being the differences between somatic and cognitive anxiety-anxiety presents itself in both our thoughts and our physical sensations. It's important to know the difference and develop skills for addressing both types. Second, some potential causes are discussed. One thing I always try to emphasize with athletes I work with is to work to identify what may be causing unproductive anxious feelings in the first place. Once the source(s) is identified, a plan of attack can be implemented. 

Controlling anxiety takes some practice, but is a skill that helps not only in sports but in any other stressful situation. 

Source: USA Swimming.

Who's pressure is it anyway?

So very often athletes come into my office telling me that they're feeling "pressure". After hearing the dreaded 'p' word, I usually promptly ask: "who and where is it coming from?". What I still find surprising is that they struggle to find origins of these negative feelings, at least at first. Typically, when an athlete seeks outside support, pressure to perform has been present for an extended period of time and regularly interferes with their performances and in some cases-their relationships and daily lives. 

The good news is, while there is some stress (often of more positve nature) associated with being an athlete, managing pressure feelings is a skill that can be learned. 

First, an athlete must search to identify what induces or 'triggers' feeling of pressure. Is it self-induced, from a coach, parent, significant other? Knowing the source is important.

Next, what does being "under pressure" look and feel like? This response is different depending on who you ask. Does the athlete fret over mistakes? Are there exchanges of heightened or unrealistic expectations with others? Are the athlete or coach's standards unrealistic? How does the stress manifest: inhibited concentration, somatic (bodily), or in general enjoyment of the sport? How do the feelings of pressure affect mood? 

Also, what does the athlete say to themselves that perpetuates this negative cycle? "Don't mess up", "I don't know if I can do this", or "coach/mom/dad will be mad if I don't succeed" are common negative internalized messages that hinder performance.

Once some possible triggers and awareness have been identified and sorted out, the athlete can start to counter these negative thinking patterns. A simple exercise is to "check in" with their thought patterns during a game or practice with what their thinking of, and insert a positive message when they usually are   and negative.  Use of deep breathing and a few minutes of relaxation is also recommended, especially before competition and when the athlete begins to feel most stressed. 

Over time and with practice, these techniques help a great deal with athlete perspective and creates a greater sense of control of a situation. 

Enjoy the process!

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

 

 

Athlete's Audio Interview

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

 

 

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

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.

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.

 

 

Self-Talk: The Good and Not-So Good

The muscle that often gets overlooked in an athlete is the 5-in space between the ears. Self-talk can be described as our internal dialogue that occurs moment to moment in our heads; ranging from simple statements to elaborate internal conversations.

If we choose to not work this 5-in space out regularly, there's relevant risk for focus issues, increased anxiety, and sub-par performances. With a little practice and finding words that work for you, one can learn how to use positive self-talk as a powerful weapon in their athletic skill set. 

Provided are some handy examples of some good statements to start feeding into your mental loops versus some that are not so good, or performance hampering. Do any of these ever look familiar?

The Good:

1. "I'm in this game from start to finish."
2. "Be present."
3. "If I make a mistake, it doesn't mean anything for the next play."
4. "My training is sound."
5. "I want this."
6. "Be free"
7. "Play/run/swim/bike, etc loose"
8. "Just like in training."
9. "I belong."
10. "Confidence."

The Bad/Ugly/Not-So Good:

1. "I'm not ready for this."
2. What if I mess up?"
3. "Don't freak out."
4. "I don't know if I can do this."
5. "What did I get myself into?"
6. "My coach/parent/significant other will be upset if I don't do well."
7. "I'm never going to get off the bench."
8. "I'm tired."
9. "I can never ________."
10. "I'm out of my league."

This is just a sampling of some common ones that occur during competition and training in competitors. Next time, we'll discuss strategies for how to start eliminating some of those pesky negative thoughts to help one perform to their real potential.   

Reference Points

In the spirit of 2011's inception, I thought I would discuss one of the make-or-break factors in achieving one's goals: having a realistic reference point. What exactly does this mean? It means having a tangible piece connected your goal, something very clear, very real and non-ambiguous; whether it is an actual object, such as a photo, quote, or poster of an inspirational athlete, or hard numbers you desire to hit. 

In order to achieve true athletic success, it often takes more than wanting to "play better", "run faster", or "be tougher". What does playing better, running faster, or being tougher mean to YOU? What images does this conjure up? How fast is fast? What does playing better look like?

Here are some examples of "reference points" an athlete can use to help solidify a goal:

• Models: can be anybody that personifies what you want-for example, a basketball player wants to control his anger uses Tim Duncan of the NBA's San Antonio Spurs as a role model for shaking off bad calls.
• Numbers: This may seem self-explanatory, but having solid numbers for a final product, plus at least 3-4 numbers to hit in progression is helpful. For example: Final goal: a .350 Batting average. Starting avg.: .280 (March), April goal of .300, May goal of .325, June goal of .340, July goal of .350. Time it as you see fit, but be realistic and allow for some "wiggle room".
• "Victory Images": Mental pictures of you succeeding at various conjunctions of the season.
• Past Successes: Great springboards for what one's capable of and knowledge of where to build upon.

Forming a reference point is one of the first and most important phases of the game. You know you've got it right when it comes readily and habitually to you and reinforces a sense of optimism. Find what works for you and see your performances unfold.

Here's to a productive 2011!