Your Competitive Edge

The Masters: Where anything can happen

Each April, the PGA's best congregates upon Augusta, GA's fabled greens for a shot at the Green Jacket and one of professional golf's most prestigious titles. This year's event promised more drama than a Shakespearean epic on Broadway, with Tiger Woods coming off his first win in several years and of course Phil Mickelson's relatively consistent play over the past few seasons. The interesting thing about golf is, however, is how anything can seemingly happen on any given day. Everyone at the tourney has the talent to be on that stage but it is up to the strongest mentally to close the deal. 

This year's tournament brought the "feel good story" of Bubba Watson. Watson- a relative unknown among the ranks of Woods, Mickelson, Scott, and McIlroy-won using his own unique style. A self-professed Christian, father, and owner of the General Lee (his claim to fame perhaps moreso than as a golfer) used the lack of expectation to his advantage. Watson in fact seemingly exceeded his own expectations. Perhaps there is a lesson any athlete can learn from Bubba Watson: whether you have won one or one-hundred tournaments, play for enjoyment, play like nobody is watching you, and play your own game. Every athlete I work with I emphasize enjoyment of their sport first and foremost, but more importantly-being themselves whatever their discipline. 

Next time you compete, remember who you are and where you are coming from. Your consistenttraining will take care of the rest. 

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

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.

 

 

Multiple Dimensions of Readiness

Readiness –noun

1.the condition of being ready.

2.ready movement; promptness; quickness.

3.ready action; ease; facility.

4.willingness; inclination; cheerful consent: a readiness to help others.

"Are you ready for the ______?) "Let's get ready for ________." These lines are some of the oldest in the book that athletes have heard from teammates, coaches, friends, etc.

Sounds like a straightforward answer, but when was the last time you were actually asked if you were ready for an event and you actually gave an honest :"yes."? If this is a common experience, awesome! But if we are left feeling those pangs of doubt and unrest- fear not; there is a way to prepare your mind, body, and environment for a state of readiness regardless of what is in front of us-competition, work, school, or just life. I believe that readiness is a fluid and multi-dimensional concept, and looks and feels different to each individual.

Here are some dimensional considerations in achieving a comfortable state of readiness :

Readiness at rest. You are mindful of how you'll handle events-both positive and negative. You do nothing at the moment except draw plans mentally.  You know you need your rest to perform at your best and adhere to this principle. Even when not minding to the physical, you create in your mind what you want to accomplish and see rest as a step towards it.

Readiness in preparation. What do you need to be prepared for what you have to do. This includes logisitcs, time, and skill. What strengths do we have? What are our weaknesses? Work on the process of accentuating what you're good at, but set aside time to address those things needing improvement. What do we need to do to acheive top results?  For example, a junior golfer needs to spend an extra two hours working on hitting from the rough. Just putting in the extra time enhances confidence and skill level, but one has to be willing to do so (this is where mantras may help, ex. "I am willing to do what it takes...").

Readiness in your environment. Are you organized? Do you have the support system you need? Proper equipment? These are the "tangibles". Develop a system for setting out what you need for the day, event, etc. If we are comfortable and feel as if we are masters of our surroundings, it makes it easier to achieve a mental and physical state of readiness.

Readiness in competition. This is likely what most people think of when being "ready to compete" is broached. Your practices are complete, you've done the work-now you face your competition. Mantras, focus, and positive energy create and feed this dimension of readiness.

The key is to have your own conceptualization of being ready and re-create the elements both in your mind, home, and sport. Over time, it will simply become a part of you.