Posted in Preparation on August 19, 2010 by Administrator
I am the queen of pre-race routines. I have amazing organization skills when it comes to packing my race bag, and I am always sure to arrive early. I’ve got my pre-race routine down, which is vital since I’m not a morning person. I anticipate changes in this routine that may occur given the location or size of a particular race. I line up feeling confident in my preparations. I assure myself that I’ve completed every step in my routine and even double-check how I’ve tied my shoes.
Then the countdown begins. It’s no longer about the physical preparation; it’s now about being mentally prepared. In those final 5 seconds before the start of a race, the adrenaline kicks in and my mind is racing! This results in two basic scenarios. Scenario 1 is when I have to focus on controlling my excitement so I do not go out too fast leaving me staggering across the finish line. Scenario 2 is where I have to focus on taming my anxiety and staying relaxed so I can make it across the starting line.
Posted in Positive Thinking on August 10, 2010 by Administrator
Have you ever stopped to think about how athletic performance fits in with your identity? How does athletics shape your attitude and influence how you make decisions on a daily basis? Give it some consideration! Do you see yourself as someone who is a little competitive or an athletic warrior? Are you performance driven or do you use athletic opportunities to practice perseverance through challenge? Maybe athletics is just a part of a healthy life style and it is enjoyable.
Clarifying how athletics shapes your identity can be helpful in many ways. The clearer your understanding of who you wish to be, the more you can tap into that identity strength during moments of challenge (e.g. Last big hill and I am someone who never gives up…trying harder!) Acting in those moments and being focused improves performance and strengthens that characteristic of your identity.
Positive self-talk is a very powerful tool. Positive self-talk is that inner dialogue we have that helps us think more precisely about what we are trying to achieve in the moment. It gives us direction and helps to distract from unproductive thoughts. More technically, "it is an internal dialogue in which the individual interprets his/her thoughts and feelings, regulates and alters evaluation and convictions, and gives themselves direction and support" (Hardy et. al., 2001).
For example, if your identity is one of being a challenge seeker you use self-talk to focus your energy on overcoming obstacles and avoid the distraction of worrying about comparisons with other people in moments of great athletic challenge. You may remind yourself the goal is taking on the challenge in the moment, not being the first to cross the finish line. The narrowing of the focus will allow you to concentrate your mental energy where it serves you best at a given time.
You can design specific self-talk phrases ahead of time to use during your athletic performance. "I am" statements are helpful for strengthening motivation and clarifying your identity. Here are a few examples, "I am someone who pushes through and finds success" "I am someone who distinguishes him/herself by making the extra effort", "I am master of my body and mind", "I am loving this challenge". Write these down and then practice using the phrases when you hit a tough moment. Your focus will raise your motivation, help you to give a better effort, and help strengthen your identity. You’ll find that using these statements throughout the day will strengthen your performance in other areas as well.
Have Fun!
About the Author: Dr. Eric Bergreen, an NCAA champion, four time All-American, and former team captain at UCLA, has a doctorate in psychology and specialization in sport/performance psychology and derives great enjoyment out of teaching people how to find the best part of themselves, improve their performance, and feel the pride of their success.
Posted in Mental Game Training on August 02, 2010 by Administrator
Sleep duration may be an important consideration for an athlete's daily training regimen.
The following article got the wheels in my mind turning. I never really thought about asking my husband if I could run a marathon, let alone how he felt about me completing two this year. Thankfully he is supportive...so far! Quite often we get so caught up in our athletic endeavors that we forget to say "THANKS" to all the people that make our dreams possible. Also, we forget to take the time to really communicate with our supporters and see how our desires impact other important aspects of our lives. I often find miscommunication leads to a lack of balance between life and running, which can affect my performance. When was the last time you sat down and reviewed your goals with those standing in your corner? Are you open to their feedback and suggestions? Do you feel like you have the support you need to be successful?
Personally, I have a large support team and I could not survive without them. My husband and fellow runners motivate me throughout my training. My trainer, chiropractor, and massage therapist help me fine-tune my physical self. While I have the sport psychology training to fine-tune my mind, I still rely on my fabulous colleagues to help me out of any mental ruts!
In the June 21 issue of Sports Illustrated, writer Pablo Torre examined Major League Baseball’s increasing acceptance of the legitimacy of mental and emotional issues that athletes may face. The article includes clinical depression and anxiety disorder among the issues that big leaguers have gone onto the DL for in the past few years.
This is a really positive sign in taking the stigma away from these serious issues that are faced by people in all walks of life. By being able to acknowledge the problems, players may seek the help they need to get themselves back in the game, as Kansas City Royals pitcher Zack Greinke did in 2006. In a highly competitive sport where players do not want to show weakness of any kind, and are often taught to figure out problems for themselves, this is a great leap forward.
