Your Competitive Edge

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: Streamlining the Visualization Process

..."For the next 15 minutes of so...it's mental training time..."

This is typically how the run-focused audio prompts begin voiced over by Bob Kinnison-the voice behind Athlete's Audio.  As simple a line as that might be, I find it to be a helpful in cueing a relaxed athlete get into their performance zone while seated in the comfort of their own home/dorm room/airplane seat, etc.

Some of you may have been already introduced to Bob through this interview posted a few months ago. Working in conjunction with practitioners all over the country, a series of sport-specific pre-recorded imagery exercises were created. As a practitioner, I find this concept very helpful and time-efficient. As much as I'd like to do so, it takes time and equipment to create quality recordings to provide to athletes. 

One of my favorite things about the AA series is that my mental training has been enhanced by using the exercises. While I nurse a bum leg, I'm able to visualize my run mechanics as I would like to see them in real life. I'm even able to feel the emotion of a late surge in a race and the recording provides prompts to review racing tactics and common scenarios in distance running. As the literature states-our brains see images as if they are actually present and happening. 

Some athletes I work with agree that these exercises are effective and time-efficient:

"These are really neat-you are basically coached the whole exercise but you provide the pictures in your head". -college swimmer.

"This taught me how to use imagery and helps me picture my performance". -HS athlete.

While imagery is just part of a complete mental game-athletes audio provides a helpful tool. I will likely use more of this in conjunction with athletes I see needing a "workout from the neck up". 

Thank you athlete's audio for providing the images. 

For more, see athletesaudio.com or contact Adrienne L.  for more info. or to set up an appointment. 

Manning and the NY Giants: A Brief Study

It started at the beginning of this NFL season with a direct answer to a direct question to the aforementioned QB:  Q: "Do you consider yourself and elite quarterback?"; A: "Yes" (or something along those lines). Eli Manning's honesty seemed to generate much controversy and public opinion, with many public opinion disagreeing with his statement. 

Flash forward to Super Bowl XLVI and the American public opinion may need to be revisited about Eli Manning-at least when it comes to the superior mental game of the Giant's quarterback. While I viewed the game fairly unbiased towards the result, some interesting observations were made during this evening' contest in Indianapolis:

• Obviously, Manning believes in both himself as an athlete- regardless of outside influences, he maintained a confidence that produced a Super Bowl win.
• Perhaps more importantly, self-belief onl by goes so far if you don't believe in your teammates. When interveiwed pre-game, Manning said "this game is for the team, we're a family around here". The Giants appeared composed for the majority of the game when emotion seemed to drive the Patriots at various junctures.
• An ability to treat each play as a singular event was apparent. While he made some bad throws, he appeared unaffected and continued to work the task at hand. This is crucial to consistency and success in any sport.
• In comparison to Tom Brady, the opposing New England Patriot's quarterback appeared at many junctures-emotionless (or as psychologist Jim Loehr would describe it: "tough acting"). Insight into his thoughts were anybody's guess and this very often makes a statement to opponents. 

Whether it is football or figure skating, consider working on these attributes in your own mental game. Who knows where it can take you? 

RunRunLive Podcast Interview

Originally aired on January 19th, this running-focused discussion with Chris Russell of RunRunLive, offers a little something for everyone. Topics covered include overcoming doubt, self-talk, and a bit on the mental side of sport. This is my first foray into the podcast world, hopefully with more to come and learn in the process. Enjoy. 

Link to podcast : http://networkedblogs.com/sYW1y

Thank you RunRunLive for taking the time to talk sports psych! 

Stay the course.

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.