Fall is just around the corner. It's perfect training and racing conditions!! It doesn’t matter whether it’s cross-country, road racing or marathons on your agenda, here are a few simple ways to supercharge your performances and make it your most enjoyable and memorable season ever.
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Get clear on your targets. Setting goals for each year, week, training session and, most importantly, each race will give you something specific to focus on. This will help you beeline towards your own goals and will prevent you from getting distracted by what others are doing or from any distraction happening on the daily.
What’s your main race of the season?
What are you going to work on this week?
What’s the purpose behind today’s run?
What are you hoping to gain from your early season races?
Take time to get clear about what you’re actually shooting for and why. For a step by step guide to setting and sticking to your goals, check out our goal setting pages in the Believe Training Journal—we provide prompts throughout in each section to optimize your weekly goal setting and race planning.
a) Knowledge of Sport - you don't know what you don’t know.
It’s essential to keep learning and educating yourself about your sport. There’s so much information available on training, nutrition, sports psychology, racing, etc. And there’s always more to learn. Except for the rare guru out there (i.e. my old coach, Ray Treacy) the rest of us are still learning. It’s important to surround yourself with a community you can learn from, both online and in real life. Both Lauren Fleshman, a multiple U.S. and NCAA champion, and World Championship finalist with a Master’s degree from Stanford, and myself (Ro), an Olympian and Sports Psychology consultant, began our quest as runners over 20 years ago...and we’re STILL learning! We have distilled down our most valuable lessons on every topic from training and racing, to psychology, to nutrition and injury prevention into our Training Journals. We also included tips and insights from many of our favorite world class #sistersinsport and #herosinsport so you can increase your knowledge and feel empowered. And remember, mastery in sport is a life long pursuit, so no matter what you win or you learn!
b) Knowledge of Self — know thyself.
Reflecting on your training and racing allows you to develop a keen sense of what works and what doesn’t work for you. Developing self awareness and a deeper understanding of yourself and your body is priceless for honing these insights. Keeping a training journal and being consistent with journaling the physical, mental and emotional ups and downs will provide immense insight for you. From this you’ll get to know what’s too far or too fast for you, including the kind of workouts and races you both love and loathe. With this kind of awareness you can cut the guesswork when deciding on future plans or learning from what went wrong. You’ll also discover what you need in order to succeed, which will help you replicate this environment and consistency in the future. Understanding ourselves empowers us to create the right environment to thrive.
The best thing you can do for the people and things you care about is to regularly give them your *full* attention. All the clarity and knowledge you gain on how to train and live right won’t make you faster unless actually DO the training. Setting goals is like planting a seed - the more water and sunshine you give the seed the more likely it will grow and blossom. But If you plant that seed and then toss into the basement and forget about it, it won’t grow at all.
So it is with relationships—in order to foster meaningful, connected relationships you must give someone your complete attention (this sounds easy, but it’s getting increasingly harder in our culture.) Focused, undivided attention is an important hallmark of success in anything! Furthermore, studies show that intense focus, engagement and commitment in activities is a huge sources of happiness. Presence is powerful.
You don’t think or believe your way to success. Rather, you BEHAVE your way to success. You put in the time. You focus. You show up. You do the training.
Carve out the time in your schedule and get ‘er done.
You’ll gain more confidence, momentum, motivation and enjoyment from tracking the training you’re doing in a journal if you actually show up and get your run/workout/tempo DONE..
And as a plus, when the inevitable pre-race nerves rear their ugly, beastly heads, you’ll be prepared to face them - you will have gained the knowledge of what it takes, and you’ll have the proof in your hands, knowing that you’re prepared and have done the work!
The power is yours!
For more tips and insights on how to run towards your goals in sport and in life, check out the Believe Training Journal by Ro McGettigan and Lauren Fleshman.
Got any success stories for us? Has the Believe Training journal helped you? If so, how? We LOVE hearing people's stories. Share your victories so we can all collectively enjoy the success together! Email us ro@believeiam.com
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A healthy dose of reality does us all a world of good, especially if we want to really live the dream and reach our full potential. As you read this try to identify areas where you can improve and use this information to help you make the jump from amateur to professional. Sit tight for a gut check and see if you have The Professional State of Mind. If you want to honor your passion, quit messing around and turn pro today!
]]>Please do yourself and your career in sport a favor and read the book “The War of Art” by Steven Pressfield (after reading this post, of course…). This book was written as a kick in the behind for wannabe writers and artists. Since success in sport is more of an art than a science, I thought the message of the book was on pointe for athletes too. In fact, I wish I had read this book when I was a “pro runner” training for the Olympics. I know both professionals and amateurs, and the difference between the two is never obvious, aside from the fact that one makes money while the other doesn’t. But this book provides an inside look at some of the traits that separate the pros from the hobbyists, and surprisingly: Talent is rarely a part of this equation. Unexpectedly, super enthusiastic and passionate people, might be at a disadvantage!
A healthy dose of reality does us all a world of good, especially if we want to really live the dream and reach our full potential. As you read this try to identify areas where you can improve and use this information to help you make the jump from amateur to professional. Sit tight for a gut check and see if you have The Professional State of Mind. If you want to honor your passion, quit messing around and turn pro today!
The difference between Amateur and Professional has little to do with making money.
Amateur: a person who engages in a pursuit, esp. a sport, on an unpaid basis. From Latin amator ‘lover,’ from amare ‘to love.’
Professional: a person engaged in a specified activity, esp. a sport or branch of the performing arts, as a main paid occupation rather than as a pastime.
The above dictionary definition might indicate that an amateur plays the game for love where a professional plays for money. What is fails to mention is that a professional also loves the game. In fact, they love the game so much that they dedicate their life to it. Pro’s don’t need to talk about their love of the game (it is a given), but speak through action instead: they dedicate their life to the pursuit of excellence through their work, their long term commitment, their passion, and their energy. Every day, year after year. Love, after-all isn't a big thing, it's a million little things.
Both pro’s and amateurs love their work and “look” the part, but that is where the similarities begin and end. The true difference lie in the steadfastness of commitment in the face of adversity...read on to get to the nitty gritty!
Isn't the internal world fascinating? The way in which our thoughts affect our performances, relationships and our quality of life is really remarkable. Our goal at Believe I Am is to help you to become Super You! We do not expect to completely dissolve the destructive forces that exist within each of us, but we work to provide usable tools to keep those forces from limiting our potential. We refer to these self-sabotaging thoughts as “weeds”. They are present in everyone and have the power to wreak havoc if allowed. In The War of Art, the author refers to these same dream-crushing thoughts as “resistance”.
Resistance is an athlete’s number one foe. Forget about your competitors - your rivals actually make you better by making you raise your game. But resistance is self-defeating: the endless excuses, that inner critic, and the doubting voice in your head that tells you you are not good enough. It is part of human nature, and both pro’s and amateurs alike have to deal with it. Resistance, according to Pressfield, “is cunning and ever present”. It shows up everyday in an effort to sabotage your attempts at using your gifts. Pressfield describes resistance as “the great shadow that your dream casts”.
The difference between professionals and amateurs lies in how they deal with resistance. Pros train, compete and live out their passion despite resistance, while amateurs are easily beaten down and discouraged by it. Amateurs believe they must completely rid themselves of resistance before they can get their work done. For example, after months of preparation, as a big event approaches, the amateur will start to find excuses on why they should skip the event. But the professional, who also has these same doubts and fears, will follow through and compete, trusting that once the guns goes off, resistance will (hopefully) subside. Anyone tapering for a marathon will know what I'm talking about. As your body is preparing for "performance" a whole host of hormones and bio-psycho changes are taking place. If you were to believe every outrageous thought that arises during this time, you would swear the world was out to sabotage your preparation. You now have a name for this, thanks to Pressfield, it is Resistance. That mo-fo shows up stronger as we come closer to achieving our goal. Name it and shame it, and it loses it's hold over you. (The biological explanation of this is that performance triggers our body to create extra testosterone and other hormones that can make us more irritable, but really those hormones are preparing us for the competition).
Resistance is a shapeshifter and can show up anytime, anywhere. Critics are a personification of this. The only way to silence the critics is to face them and keep moving forward. They will always exist, but the professional does not need them to go away in order to do her work. The professional has enough self belief and self validation to remain unaffected. Instead, (if she bothers to listen to them) she filters their advice and uses it to her advantage, learning from them and allowing them to make herself better. The professional’s level of tough mindedness is rare and laudable. In contrast, the amateur allows the opinions of the critics to destroy her sense of self. She needs to be validated by others, and when she’s not, she crumbles. Rejection is felt at a genetic level: we are programmed to want to feel accepted by others. It is as if resistance “uses this fear of rejection to paralyze us and prevent us from exposing our work to public evaluation,” as noted by Pressfield. Essentially, tough-mindedness needs to be cultivated in order override this genetic disposition.
The fulfillment and contentment we feel when we achieve our goal and our dreams is absolutely priceless. But, in order to reach that happy place an athlete needs to know that the road will not be rosy the entire way. An aspiring athlete knows (or should know) that by committing to her calling she will learn how to be miserable, and what she has signed up for might be considered hell to others (just see what happens the next time you tell a “lay person” that you ran 80miles last week :). As Pressfield says (he is referring to artist, but I think athlete is a good proxy), “the (athlete) will be dining on isolation, rejection, self-doubt, despair, humility, contempt and ridicule.” He reckons we should adopt the mentality of a marine and enjoy being miserable. So the next time you feel hard-done-by for making a sacrifice in order to do your work, embrace it and get your work done anyway. Take pride in this self-inflicted misery and know what athletes face can be grueling and part of the job description. Knowing this upfront prepares us for those less than fun days. It’s time to get comfortable being uncomfortable!
Commitment - The Tortoise vs. The Hare
Too much enthusiasm can be a hindrance, making you overzealous with unrealistic ambitions and timeframes. This high intensity is not sustainable. I’ve seen many athletes fall into this trap - they take the leap to focus on their sport and then think they need to go hammer and tongs at it, doing high intensity training that is not sustainable. Sport doesn’t work that way. Thus, many super enthusiastic, motivated athletes will fail to be consistently successful, falling instead into overtraining and injuries. The most successful athletes do not have epic training stints or try to continually outdo themselves every day. Rather, they have consistently good weeks, months and years. The pro’s prepare mentally to be committed for the long haul. They conserve their energy and enthusiasm to ensure its longevity. They are the tortoise, not the hare. And they therefore maintain their success consistently over the long term.
Does this mean that people who are super passionate and enthusiastic cannot be successful? I don't think it does. Rather, it means us over-emotional-passionate types, need to adopt a more arms-length approach to our work. We need to stop over identifying with our passions and conserve that energy and ration it for the daily grind. That's easier said than done for some of us.
Fear of Failing
The hardest thing about following your dream of becoming a professional athlete (artist, writer, you-name-it) is dealing with the knocks, the failures and the under performances. There are so many losses to be had in a competitive environment, even if you are a star player (Google "Micheal Jordon failure"). But in order to become a professional you must embrace the blows, the rejection, and judgement. You must instead see it as validation of your existence within the competition arena - You are doing it! Failing does not make you a failure. It simply means you are learning. This is the real world! So stop complaining and be grateful (even if it doesn’t sit well and stings to be beaten). Fall down. Stand back up. Repeat (no one said it was going to be easy). Build your resilience, not resistance.
Control What You Can / Let Go Of The Rest
The professional knows that ultimately success is out of their control. They work instead on that which they can control directly- improving their technique, showing up for workouts, recovering properly. They know that success shows up when it wants to, so the pro gets her work done and prepares the way for success to appear.
“You have the right to work only, but not for the results of work” - consciously or unconsciously the professional adopts the advice of the Bhagavad Gita. And as the old adage goes, “the harder I work, the luckier I get.” So yeah, admittedly luck and success does play a part- an unreliable roll that shows up only when it feels like it. We are not in control of the outcome, but are in control of our efforts. So prepare for the worst, and go ahead and allow yourself hope for the best.
Conclusion:
If you are an athlete embarking on the quest to achieve your dream, at whatever level of sport, you need to know the reality of the roller-coaster you are riding. Sport is risky! Success is never guaranteed. BUT, having the guts and the tenacity to take your passion and live your dream will be the thrill of your life. Studies have shown that the happiness you get from working towards a noble goal, makes you happy at a genetic level. Conquering your inner demons and the overcoming the daily obstacles that arise will set you up for success. With no regrets, no one to blame, and no bitterness, you can truly cherish the process of giving your best!
Note: The author doesn’t mention talent or giftedness as determining factor between amateur and professional. There are varying degrees of talented people in the world, but that what matters for long term success is the daily approach, the mindset, and the commitment.
So its time to quit complaining, quit criticizing others and stop succumbing to resistance. It’s time to turn pro. It’s free, but it’s not easy. Do you have The Professional State of Mind? (click the chart below, print it out and identify where you fall on the Pro-Am spectrum. Identify areas where you can improve).
I’d love to hear your thoughts on what makes someone a professional. Is there something the author has left out? Also, tell us how you keep resistance at bay. How do you ignore the doubts from the dark side?
Fight the good fight and get after your goals,
p.p.s. The book "The War of Art", by Steven Pressfield can be purchased here.
p.p.s.s. You can read more about two of the most professional athletes I know, Olympians and national record holders, Molly Huddle and Kim Smith.
]]>With the US National Track and Field Championships and the European Cup Championships underway this weekend, I think its a good time to share some the science behind winning. A new book, Top Dog: The Science of Winning by Po Bronson and Ashley Merryman, reveals juicy and surprising research from scientists across the globe. There were so many interesting findings I had to share some of them. For example, believe it or not, improving performance has little to do with "positive thinking" instead it is all about something called "additive thinking." Do you know why your rival makes you better competitor? Did you know that by reframing a threat into a challenge that you can affect your lung capacity? And that the most important thing about competition is not winning!
There is so much juicy stuff to review in this book that I will break the blog into two parts. For more information about any of the tidbits below, check out it out for yourself! As a psychology major and former Olympic athlete, reading the book felt like it was written for me. In essence, it is a compilation of the science that exists on how people compete and the factors that lead to achieving excellence.
I've digested the collection of findings and turned them into some common Q&A's about competition for your benefit.
TD: The Science of Winning says — “Know thyself”: What has worked for you in the past? How did you prepare for prior good performances? Reflect in your old journals and recall the build-ups to your most successful competitions. There is huge value and wisdom to be drawn from your own experiences. Know what your happy place (or pre-competition) place looks like. Who do you hang with? What do you eat? What training do you do? What kind of routine gets you in YOUR zone to compete best? Do you like to be relaxed, like to be alone, sociable etc? When in race-mode before a competition, you shouldn't jeopardize your training by doing stuff that stresses you out-- figure it out and get in control. If you are stress ball on a daily basis, well, expect to be a bit more stressed. If you are pretty chillaxed normally, expect to be a little more stressed leading into a competition. As the old adage goes, know thyself!
TD: The Science of Winning says — Don’t FIGHT anxiety, reframe it.
Often times when a race is looming near stress and anxiety can seep into you mood, behavior and your physical body. That is normal and to a certain extent should be welcomed (it shows you care, which is necessary to be competitive). However, if anxiety overcomes you, it can feel toxic and debilitating. If you are feeling too much pressure, like, in a "I can’t breathe get me out of here" sort of way, instead of finding a rock to hide under, try reframing the “threat” of the competition into a “challenge.” It is close to impossible to perform optimally under threat.
"While top competitors do need to learn to perform in threat situations— because they are sometimes unavoidable— most competitors will perform better in a challenge situation. And in many situations, changing the framing of a task from threat to challenge is all it may take for success." — Bronson, Merryman
The solution can simply be to take the perspective that your nerves are a positive state of excitement. Remember that nervous energy can actually help improve performance! In the slide below you see there are many physiological differences to a perceived threat versus a challenge. Seeing a stressor (race) as challenge can result in superior focus and faster decision making, increased lung capacity and increased energy production. Anyone up for the challenge?
TD: The Science of Winning Says — Despite popular opinion, comparing yourself to your rivals can make you improve and perform better! A specific rival can help you have a focus when competing with a lot of people. Unbeknownst to them, they help you avoid the "N effect" which is "the tendency to lose motivation and intensity when faced with a large field of competitors. The additional focus and effort brought to bear when competing against someone with whom you have a lot in common, especially when you face them on a recurring basis."- Po Bronson, TopDog.
But, beware of overtly bestowing your gratitude to your rival. Studies show that becoming friendly with your rivals can downgrade the fierceness of competition. In turn this can also have a physiological affect resulting in a dampened hormonal response required for competitiveness.
TD: The Science of Winning Says — Although there is overwhelming acceptance that positive thinking can improve your everyday health and wellness (studies show it does), when it comes to competing, forget about positive versus negative thinking. Research has found that what is most effective long term is "Additive Thinking". Additive thinking is considering the moves you should make or ways to do things better. It is more important to focus on what you need to do. Forget about what you did "wrong", ie.subtractive thinking, and instead think about how to do things better in the future.
"Those who employ additive counterfactuals perform better over time." — Top Dog, The Science of Winning.
Ashley Merryman, has concluded from her research that successful people have what she calls agency. "Agency is that inherent belief in yourself — the ability to have a vision and know you can go for it. The alternative is to look over your shoulder to get your friends' approval."
BELIEVE AND ACHIEVE! WOOP!
Every now and again I wonder why we even bother with competition in the first place. What makes competition so enticing and important to so many people? Why do millions of people lace up shoes every weekend to do a local road race when they can just run alone? The authors of Top Competition have summarized that:
"The real benefit of competition is not winning — it is improved performance. Competition liberates, or generates, hidden reserves of additional effort. Competitors discover an extra gear. And in the right circumstances, this happens even if you ultimately don’t win the contest. Competition facilitates improvement."
Although I am fully aware of important life lessons I've learned through running, I still think there is a misconception in society that competition is ONLY about winning. It is great to read about the true goodness we all can gain through competing, and how it’s something to welcome and not hide from. In part two of this blog, I’ll explain the important and favorable effects of competition on society and human potential. Because of sports positive impact on a global and humanitarian level, this research makes me proud to be a sportswoman. Stay tuned for lots more...
Please share this article with friends and family who like to compete and want to improve their game!
Roisin McGettigan-Dumas, is an Olympian, sports psychology consultant and co-author of Believe Training Journal (VeloPress), available now.
]]>On a quest to be the best athlete you can be, you’ll often hear confusing and seemingly conflicting advice, some of which will leave you feeling like you’re stuck in a hall of smoke and mirrors: Dream big, but set realistic goals. Try your best, but don’t force things. Be relaxed, but attack in a race. Aim to win, but focus on the process.
Somewhere amidst the confusion of these paradoxes exists a “Sweet Spot" you should be trying to find. But unfortunately there’s no google map to these seemingly elusive zones: What constitutes too much or too little? How do you cultivate success without being obsessive or disengaged?
The answer boils down to developing the self awareness to figure out what’s right for you through trial and error. You might have to discover your edge (hopefully before you go over it) before you arrive at your sweet spot. You can copy what someone else does, but that will only get you so far. A successful athlete keeps readjusting until they find what works for them, for example; how to set up their life, what type of training to do and the recovery methods that work best for them.
Let’s explore some of the paradoxes that could be making your head spin! (Much deeper exploration can be found our new Believe Training Journal)
Dreams by their definition are imaginary make-believe fantasies. These visions can inspire and motivate you, but when it comes to actualizing those aspirations, you must take realistic tangible steps by creating goals with clear lines to cross. If you can keep hitting those small targets everyday you’ll be on your way to creating your dreams.
It’s obvious that training and racing takes energy and effort. You’ve got to push your mind and body to get your best performances. But in order to reach your potential you must also train, rest, nourish and most importantly, respect what your body is doing for you. You can’t and shouldn’t push your body to it’s max everyday—it is just not sustainable and you will end up injured, sick and burned out. Your body is your machine, so look after it to keep it running smoothly.
The number one golfer in the world, Irishman Rory McIlroy, said in an interview after he won a PGA Major this year that one of his two mantras for competition was “process”. While his goal was to win, his focus was on each and every shot over the four days of competition. The process of repeating a mantra or focusing on goal time splits instead of your final time can get you to the outcome your heart desires.
It’s good to meticulously plan your upcoming season—what races to do, which workouts and training, your travel details and race day schedules, and even plan ahead for different race scenarios. But It’s also important to be spontaneous and open when things arise that you could not foresee: something pops up, and opportunity arises, or travel delays, or a race playing out differently than you expected. You must accept the changes and be in the moment, ready for anything. Often this where excitement, fun and adventure is. Embrace it!
Usain Bolt is the best at this! The multiple Olympic champion has fun busting dance moves just before he races. Research shows what we all know to be true, that playfulness can bring out enjoyment and creativity. But it’s a balance—you don’t want to get too giddy and lose focus of the task at hand. If you’re putting in time and effort, you'll want to have fun while making sure you perform when it counts.
Passion is a palpable energy—it can ignite your life, your work and your performances. However, if passion becomes an obsession or worse, a desperation, then the positive energy can turn toxic and unhealthy. Try to be aware if you’re crossing over that line. If you’re fixated on one thing only, no longer enjoying other interests, and the rest of your life is being negatively affected—it’s time to take a step back and re-balance your lifestyle.
It’s not uncommon to want something soooo badly, that without it you feel inadequate—like a failure and unhappy. What do you do if you believe you NEED to achieve "X" to be happy? Even if in fact you do rationally need something, the emotional charge of neediness can actually repel what you are looking for. Frankly we really only need our basic human needs to be met (food, water, shelter, love). Everything after that is actually a want (and it’s good to know what you want!) Remember that you are already whole and perfectly imperfect; your sense of self shouldn’t be defined by what you have or what you do. Keep doing your best, that's all you can do.
How will you know you’ve found the sweet spot?
+ You’ll feel good.
+ You’ll get fitter.
+ You’ll get faster.
+ You’ll feel healthy and strong.
+ You’ll have time.
+ You’ll improve and gain momentum.
+ You’ll feel energetic.
On the flip side, you’ll know things have gone off kilter when:
– You feel bad.
– You’re forcing things.
– You’re not seeing results.
– You’re feeling wrecked, a lot.
– You keep getting sick or injured.
– You’re always stressed out.
– You’re not recovering and you’re under-performing.
Interpret these as warning signs that changes need to be made!
A wise coach can help keep you on track. They should advise you on what effort to give, what performance times are realistic and who to try to run with in races. They often know what you are capable of more than you do. Let them guide you with training and racing, and your feedback will guide them to create training plans that suit you.
(a journal is a great place to do so!! :) Keep tweaking your set up until you’re feeling good and improving. The ideal zone, where the effort feels right, really is a sweet place to live and train.
Remember, a quest by nature will have roads of trials, and anyone on the running quest will surely know this. This is why Lauren Fleshman and I created a pen and paper training journal (instead of some gps app) to encourage developing self-awareness to help you navigate; a running journal for your running journey. Hopefully our hard fought lessons that we've had to learn and re-learn (many times over) can help guide you through some of the dark spots and on to a few sweet spots of your own.
To accomplish great things, we must not only act, but also dream; not only plan, but also believe.- Anatole France
Roisin McGettigan-Dumas, is an Olympian, sports psychology consultant and co-author of Believe Training Journal (VeloPress), available for pre-order now.
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When I was gearing up for the Olympics (pre-motherhood), it took over my whole life for many years. Aspiring to be a world-class runner, I tinkered nearly everything about my lifestyle in order to maximize my performance--nutrition, sleep, extra-curricular activity, socializing, training, reading materials, you name it. Being a pro athlete isn’t something you do from 9-5. It encompasses your entire life. (If you think I’m exaggerating, just ask my husband!)
When I found out I was expecting my first baby, I anticipated that my “normal” athlete-lifestyle would be turned upside down. I assumed that since I wouldn’t be training as hard, and I wouldn’t be racing, that I would loosen the reins and enjoy the luxuries--like lots of ice cream--and the more lax lifestyle of the non-pro-athlete population.
HOWEVER, I soon realized that my “new normal” was in some weird ways more of the same.
From the gate, I was advised to eat like an athlete--lots of iron, protein, greens etc. and to avoid ice-cream. They told me to get plenty of rest and catch naps if I could. And of course the whole experience was a big build up to the crowning event of the year (excuse the pun), instead of a major global championship, it was the birth. But that was just the beginning of the similarities I was to discover between my two life experiences.
What I have found is that the life of a pro-athlete is is uncannily similar to the life of a little babe. Athletes (As) and Babies (Bs) have a LOT in common.
To my surprise, I quickly learned that babies can be little gurus that we can all learn a thing or two from. I’ve been compiling the wisdom about goal setting, training and life that I learned from observing both my babies that are surprisingly applicable to all levels of aspiring athletes. Below are some of the most important things I learned from my baby about improving as an athlete. I hope that they’ll inspire you to improve too!
As and Bs are ALWAYS hungry. When I was training 7080 miles per week, I actually wondered if there was something wrong with me because I thought about food all day long. It’s only when I was around people not in training that I realized not everyone is ravenous at all times. Trust me, you don’t want to be around hungry athletes or babies waiting too long when eating out. Hanger is real! Needless to say I was well in tune with my baby’s need to eat every three hours(or more or else A’s & B’s will be up for midnight snacks!!) ! As and Bs need to eat warm, nutritious, and easily absorbed food for their respective delicate and sensitive digestive system. It’s common for triathletes to eat baby food, and many of the top sports drink companies have attempted to create the same nutritional formula as breastmilk (check out the picture of my Muscle Milk tub!). As a proathlete I was always trying to improve my recovery between workouts, and nutrition was a huge part of that. Milk (in whatever form suits you best) is best for As and Bs as it has the ideal carbohydrate, protein and fat ratios. So if you’re ramping up your mileage for your first half/marathon and wondering how to fuel right, think like a baby and get your milk and easily absorbed foods in right after training. Something like a Picky Bar is ideal for babies and athletes alike! Pssst: I’ve even heard a cure for runner’s trots is to drink calf colostrum! The takeaway: Get milk!
A regular day in the life of a baby is as follows: sleep, eat, move (play/dance/crawl/climb), repeat. A day in the life of many top proathletes follows the same cycle. A couple of hours of activity for my little one, and she is soon ready for her nap. Similarly, when I was at training camps with my sistersinsport in preparation for our race season, our routines were purposefully simple: sleep, eat, run, repeat! When training at a high level, the recovery between training is just as important as the training itself. Sleep is where the muscles regenerate, and where recovery, growth and fitness gains are made. I’d need 10+ hours at night and a solid 90minute nap during the daya sleep schedule that very closely resembles my youngest child’s. If you’re increasing your miles and feeling like you need more sleep than usual, then catch it if you can. The rule of thumb is that you need an extra hour of sleep for every hour of training you do. These days I don’t have the luxury of those midday naps nor do I get near 10 hours of sleep, but I don’t need them as I no longer in training for any major races. But on those rare weekends when I get to join my proathlete friends, such as Molly Huddle (a 17time US Champ) and Kim Smith, for a longish run, you’ll find this weekend warrior crawling back into bed or snoozing on the couch for a muchneeded nap with the babies, just like the days of yesteryear! Takeaway: Recovery is where gains are made; make sure you the sleep you need to recover well
When my baby was ready to crawl, the best incentive to get her moving was to put her favorite rattle on top of a stack of blocks, just out of reach. Her eyes would light up as she would zone in, determined. Then she would reach, stretch out and finally move towards her goal. When setting goals for yourself, the first and most important criteria is that it must excite you . In order to work hard for something you must really desire the prizewhether it’s a rattle, a record or a medal. When you REALLY really want a goal, you will endure whatever it takes to get there. I've seen my baby bump her head/face/bum so many times in order to pull herself up to the table so she can reach for the TV remoteher ultimate prize at one stage. Nothing fazes her when she’s in pursuit of getting her paws on what she really wants. This reminds me of my years of running with tired legs, overused muscles, and my heart on my sleeve in order to achieve my goals. Logging more than 80 miles per week didn’t faze me when my desire was to be the best athlete I could be. But nowadays I wouldn’t even attempt it as it as my goals and desires have changed. It’s important to note that if we put the remote too far away, my daughter wouldn’t even attempt to go after it. The goal had to be ever so slightly out of reach. So your goal must also be attainable, as unrealistic objectives aren’t motivating. Before we knew it that little baby was onto her next milestone, and in what feels like a blink of an eye she is running all over the place. Once you’ve chosen your goal, break it down into doable steps. Once you start achieving and feeling successful, you’ll gain momentum, which will propel you to go after more and more goals. If you’re new to running, look for little improvements, and soon you’ll be crossing the line of your first race! Takeaway: Crawl before you ball, and you’ve got to REALLY want it
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Athletes can mull over a miserable workout or a disappointing race for days, weeks, even month. Dwelling on the past not only takes up too much time and energy, it can deter us from trying again. Babies are free from their yet-to-develop egos that can cause us adults to overanalyze or self-criticize. Babies don't think, “The last time I tried to walk I fell, therefore I suck and should never try to walk again.” They fall on their butts again and again, often laughing along the way. Then they get back up and try again, usually with a smile still on their face. If you don’t get your goal on the first attempt, so what? Stand up, and try again...and again...and again. Don't quit at the first feeling of frustration. Frustration is a normal part of the process. Babies can get frustrated when trying to do something new, too. See it as a litmus test of how badly you want to achieve your goal. Do your best, fall down, take a break, and then try again. You’ll get there. Takeaway: Failure is not the opposite of success. It’s a stepping stone.
When babies have to endure unpleasant thingsdiaper changes, bumped heads, long car journeyssinging or playing a little game can be the distraction they need to get through the undesirable situations. Distractions take the focus off the pain signals and let you do your thing! When you have to do uncomfortable thingsa long run in freezing temperatures or a daunting workoutit’s helpful to ease the discomfort by running with friends or listening to music. Everyone knows that when a baby hurts herself, she cries. The wails and tears communicate that she is hurt, and it triggers instinctual responses from others to help. By crying, the baby releases and rids her body of toxic stress hormones. And if you know babies, most times a little cry is followed immediately by smiles and resuming play. So if crying is so therapeutic, why are adults so afraid to cry when we are hurting? Sometimes having a good cry is the best thing to help us deal with a big disappointment. Studies show that allowing ourselves to cry helps us get over the pain and feel better. So cry baby, cry! Then, move on. Even the world record holder in the marathon, the amazing legendary Paula Radcliffe is quoted in our Believe Journal talking about how crying helps her move on from disappointments. “I’ve always been good at putting things behind meI fall apart, do my crying big, and then put it away and move on”Paula Radcliffe, omen’s marathon world record holder + world champion. Takeaway: Soothe the small; distract by focusing on fun. Grieve the big; cry and move on</b></h1>.
When my little one as much as sees her favorite blankets--the ones we’ve used to put her down since she was born--she starts yawning and I can see the sleep come over her body. The blanket acts as a visual cue that triggers her to relax. She can sleep anywhere once she has one of her blankets, and she goes down to sleep laughing at times. It’s amazing.
So what does this have to do with athletics? Athletes often struggle with pre-race anxiety. Becoming too excited or too nervous can negatively affect their performances. Relaxation techniques can help an athlete become completely relaxed at the uttering of a word. It doesn’t happen on the first attempt, but with practice it can be remarkably effective. (We wrote a blog about relaxation methods here). Being able to completely relax at will is key for anyone during stressful, nerve wracking experiences, or during travel or race days.
Journaling helps you to identify how you like to relax and unwind, and also who and what leaves you mad and bothered. Rituals around race time can really help you conserve and transmute that nervous energy for when you need it most--on the race course!
Babies who are deprived of social interaction can have stunted emotional and physical development. They learn best by people talking to them, playing with them and teaching them.
Strong social networks are imperative for athletes too. The best athletes have core relationships that support their athletic aspirations—with their coach, family, teammates, physical therapist, doctor, etc. These people help an athlete improve her performance, technique and endurance.
Independence is overrated and isolation should be avoided. We are social beings and need a community learn from and give us a sense of well-being. And in case you haven’t been out with a baby in a while, they are the most social little things always giving and receiving greets from strangers for smiles and acknowledgments. Why do we have lose this innate friendliness? We don’t.
Watch a baby play with a toy. She focuses intently on the sights, the feel and the sounds (usually bang or drop) of things. She experiences that toy fully. She is also keenly aware of sounds and colors around them, noticing distant barking or passing trains.
Babies don’t think about tomorrow or yesterday or this morning or later. They focus on what is in front of them at that moment, just like the most enlightened guru monks whose spiritual practice is to be fully present in the here and now. To be fully absorbed in one task at a time is the most productive, experiential and calming way of being (and could be the key to happiness). Cultivating your attention and learning to wrestle with your monkey mind is a worthy endeavor and cannot be overrated in terms of being required to be successful at anything. High-achieving athletes need to have the ability to focus on their task at hand with undivided attention on the process, not the outcome.
Meditation is great for gaining awareness of how much our minds wander--back to past events, or ahead to future events. A great way to start building this focus is learning to recognize when you are not in the moment, which, ironically, brings you back to the present.
Another way to do this is to feel the sensations in your body, and of course, exercising is great for this. It’s easier to be present when exercising because you are more in touch with your body, which is great for anchoring us in the present. Try to notice the sounds, the touch of things, the smells, the colors, and body sensations you’re experiencing, and you’ll find your stress melt away and happiness soar! Take this into your next race and it will help you "be in the moment" and perform optimally.
It’s not an ego thing to give yourself a pat on the back when you accomplish something that has challenged you. I observe my little one working on a puzzle and how she gives a little clap when she correctly puts a piece in the right spot; it makes me believe that it’s a healthy natural reaction. She only does it for something that was difficult for her--that sweet spot between too easy and too difficult. She did this before she learned to do it for attention and praise. When she accomplishes her goal it gives her great joy, and she expresses this.
I know some very high achieving athletes who’ve almost lost this instinct in their quest for excellence. They are so focused on improving and looking for tiny mistakes that they lose sight of their achievements and can’t fully enjoy their world-class accomplishments. So afraid of seeming “big headed” or being perceived as gloating, they almost shun their accomplishments.
But I think it’s important reward yourself with at least a little clap, or a sweet treat or a new pair of jeans--whatever excites you. Give yourself a bit of positive reinforcement when things go well; your psyche will like it, and will spur you to want it to happen again and again and again.
So go on, reward excellent behavior! For some reason we humans (especially us women) are more likely to dwell on the negative behavior and disappointments. This is fine as long as we learn from these situations, but positive psychology tells us to focus on what we do well and are doing right, and not always on what we do wrong. It is a subtle yet powerful difference. Next time you ace that 5k pr, or get that BQ, or finish your first race, celebrate it!
Whatever you do, please do NOT waste time wishing you had any body type other than the one you have. Love your precious, miraculous body. Get the most out of it. Don’t give up because you “don't have the ideal runner physique.”
Here’s a secret for you: The ideal doesn’t exist!
I spent too long uncomfortable in my own skin, not happy with my muscular legs. It really hit me how futile, wasteful, and damaging that negative self-talk was when I first saw my little baby girl, who has the same body proportions as I do. She looked so healthy and miraculous. I realized we are all perfect and beautiful in a deeper sense (for get mainstream medias definition).
I would die if my little lady ever looked in the mirror and felt bad about her body. She is so perfect just how she is.
When you realize you are enough and you are beautiful then you will be ready to take on the world. Free yourself from the self-loathing and allow yourself to soar!
It’s no wonder that more and more mother athletes are returning to competition after having kids and report feeling more balanced with a renewed sense of enjoyment for their sport, they have their teeny teammates to keep life (busy) fun!
World Champs recap and what you can learn from the pros.
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I first read about the benefits of rivalry in the fantastic book Top Dog, by Ashley Merryman. Research shows that athletes you know and are familiar with will spur you to your best effort. Strangers who you don’t know anything about just don’t seem to spark the same level competitiveness. We saw this play out in the Women’s Steeplechase. The newly crowned World Champion Emma Coburn, said in her interviews that that seeing compatriot Courtney Frerichs (who had never before beaten her), beside her on the last lap gave her confidence and the belief to fight for the win, adopting the “if she can do it, I can do it” mentality. And vice versa, Courtney said that she was focusing on trying to stay with Emma and this helped her to stay in contact and stay engaged during the race. They went on to an amazing 1-2 finish for the US, an event that has historically been led by Kenyan athletes.
The US team had record success at this year championships, topping the medal table. Numerous athletes credited fellow US teammates for giving them inspiration to shoot for medals and have great performances. Many said that watching their teammates run well, “raised the bar” and inspired them believe they could as well. It’s not surprising many of the top athletes are from groups with teammates and or coaches that are familiar with performing well on the worlds biggest stage. Courtney Frerichs (mentioned above) said she was inspired by her training partner Amy Hastings bronze medal in the marathon and Evan Jager’s silver medal in the steeplechase, as well as other US teammates performances.
So many of the finalists and medallists spoke about how they took every round seriously. Even if they were the hot favorites to fight for medals many said they had to treat each round like a final. At the World Championships, there is no guarantee of making a final so you can’t think about it until you’re in it. This is another example of how the “process mindset” is so important — focusing on the process is KEY to getting the outcome you want. One of the top 1500m runners in the world this year, Laura Muir said “that could have been a final” after her semi final. In the women’s 800m, eventual silver medallist Ajee Wilson and her training partner & finalist Charlene Lipsey, both said their coach had specifically directed them to treat every round like a final.
Obviously the medallists had confidence in their ability and their fitness levels, but not so much confidence that they could take winning medals for granted. Emma Coburn, was an Olympic medallist in the steeplechase last year but she talked about not being guaranteed a spot on the podium (she was the eventual winner!). When asked about when she thought should could win, she said, “halfway through the last lap”. When the men’s 800m winner Pierre-Ambroise Bosse was asked when he thought he’d win, he said, “only with 150m to go”. Women’s marathon champion Rose Chelimo said “I was not expecting to win today, I tried my best and I managed to become the world champion.”
Some athletes had it on the day, others didn’t. But the toughest athletes know they gave it 100% and are proud of that. It’s the media that focuses on the medals. Again when British athlete Laura Muir was questioned about finishing fourth and if she had made mistakes, she insisted she gave 100% and she was happy and proud of that. Molly Huddle, American Record holder felt the same way—after picking up a slight injury a few weeks ago, she was off her best, however she gritted it out and finished in the top 10 in the 10k. She then went on to make the final in the 5k after front running her semifinal to keep the pace honest. That’s mental toughness. It’s about always giving your best if you’re feeling good or not.
Finding that spot, where you say “yes” to the physical and mental effort when the going gets tough—and having it pay off—is a key trait of the best athletes. It’s not about where you actually finish, it’s about fully realizing your best performance by welcoming the effort and the difficulty. Amy Cragg, who won her first global bronze medal gave great insight on this topic. She spoke about when she was in 4th position with just over a mile to go, her coach yelled to her, saying if she could stick with the Kenyan athlete in 3rd she would be able out kick her in the last few hundred meters. Amy said she had to make a choice at THAT moment. She was already hurting, and had to dig deep—embracing the discomfort to close the gap on the Kenya athlete and fight all the way to the finish.
I noticed a lot of athletes mentioned having race plans, but more importantly, those that did well didn’t freak out when things they could never have imagined happen during their race, happened (eg. athlete forgets the jump the water jump, race goes out in snail pace). It’s great to try to predict likely scenarios and what your plan is, but it’s also very important to leave space for the unexpected. This then allows you to more it’s flexible and adapt in the crucial moments to what is actually happening. That’s championship racing!!
Sport respects nobody and doesn’t care if you are a legend or not. At this year’s World Championships it didn’t matter If you were an Olympic champion last year—if you weren’t fit and ready to battle again. That’s unfortunate for some of the best athletes- one wrong step, and you’re exposed and beaten. It’s good for people who had disappointment in the past. Good or bad, time moves on. Past performances can only serve you if you learn from them and move on to the next! It’s sort of unfair in a way but very humbling, something that’s good for everyone. Usain Bolt 8x Olympic Gold medallist was beaten in his last major championship. And Matthew Centrowitz the 2016 Olympic Champion finished last in his opening round.
The best athletes in the world have doubts that have to deal with before their performances. Sally Pearson, former Olympic + World champion from Australia made a comeback this year after major injuries and surgeries had derailed her past two years. In interviews after the race she admitted that she “had to balance the doubts with belief “ to come back to win on this stage again.
Many of the journalist interviewing athletes post-events chose to ask them about controversial issues such as hyperandrogenism and suspected doping in certain countries. It makes sense to want to hear what the athletes think about these issues, but it is completely unfair to the athletes being interviewed because the second any athlete admits what it’s like to compete in these situations, they get slated. These athletes are essentially powerless in a situation that directly affects them. However, if you listen closely many athletes interviewed on these topics eg, Laura Muir hyperandrogenism and Emily Sisson on doping suspicions they know it’s out of their control to decide the rules or catch the cheaters (it supposed to be the IAAF + WADA) and instead they refused to comment and choose to focus on what they can control—their personal performances, their progression, their team, their own actions.
Full Disclosure: The athletes I watched closely were in the events I know best or athletes I knew of. I know some people personally and others I just know from a far.
My passion for athletics (track & field ) began by watching major championships events on the BBC + RTE spotting the irish athletes, falling in love with the major International stars. I’d feel real nerves in my stomach during the starts, feel elated for the winners and devastated for the mishaps and drama. Oh it was thrilling—highs and lows and so much in between.
Fast forward a few decades that included a few years of competing in those competitions and since now retiring from the sport back to spectating. I’ve remained a fan despite the negative press and actions of drug cheats that have muddied the sport. I’m still A geek. A runner-nerd. It’s the only sport that I’ll watch on my phone at playdates at the park, or a powwow or schedule my day around. Maybe because it’s one of the few sports where women and men are equals. Or maybe because my friends are competing. Or maybe because I’m now a sports psychology consultant and super interested in the mentality behind performance and feel invested in certain athlete’s performances. Or maybe it’s all of the above.
]]>Get women and girls involved in sports by first asking them the question: What physical activity do you enjoy?
For kids, this is easy. I’ve never met a kid (girl or boy under the age of 12) that doesn’t love doing something active. Many like playing “Tag”, dancing, swiming, doing gymnastics, playing sports like soccer or basketball, riding their bikes, hula hooping, skipping, or playing hopscotch. Kids are experts on fun!
Something happens when these kids grow up. I’m well aware of the devastating statistics on the number of girls that drop out of sports during adolescence. I witnessed my own friends do it. Thankfully the trend is starting to slow, but we still have work to do to keep girls in the game. So, if you fell victim to the trend of girls dropping out of sports, and you’re now a grown woman “trying to get fit”, have hope! It’s not too late to get back on the play train and begin to adopt an active and fun filled (fun is my priority these days) lifestyle.
We live in the western world where as a society we value (I’d say overvalue) the work/hustle ethic above all else. It sits on top of the chain for many, especially in us ambitious #girlbosses. Chasing papers become our way of life. It’s slay or be slayed.
That's cool and all, but often, what I see around me are tired, stressed, #neversatisfied friends. The to-do lists are endless. The fear is real. The urgency is constant. Getting told to prioritize exercise and health and mindfulness and joy, just feels like more on your to-do list and can feel unrealistic. But the benefits of sports and exercise are so numerous and can be legit live savers for some. Exercise in whatever form you like should be a cornerstone of our lives and definitely not something to be forgotten about or ignored. I would advocate that if we can get our sports and fun quota up, it would help us to buffer our stress, increase our energy, and if nothing else, help us feel good in our clothes. Enough with the burnout, illness, and depression that can cause havoc in our lives.
Neuroscience has identified that “Focus” (work) time is good for us but it’s not the only thing. Like a healthy food platter is varied, our brains actually need a variety of activities too. A balanced brain needs more than hustle, sleep, repeat.
We need focus time ✔
We need sleep ✔
We need physical time ✔
We need PLAY ✔
We need social interaction + connection ✔ (yay for Lady Project events 😀 )
We need time in - reflection/ reading/ meditation ✔
We need downtime - Netflix + chill is good for you 😀 ✔
So say you’re killing the work, nailing the sleep, loving the social time (thanks again to Lady Project), have dialed in your Netflix + chill but you’re still left scratching your head because something is missing. Take a look at the platter and now you know why! You’re missing the play + physical time!!
So now all you need to do is override decades of socialization and limiting beliefs that lead you to drop out of sports in the first place, and find space in those busy schedules that have you working morning, noon, and night. I’m here to tell you the good news that by increasing your play quota doesn’t need to involve a hefty price tag, the word marathon, nor does it need two hours per day.
For all your leading ladies, momma-bears, and girl bosses, here are my hacks to an active lifestyle:
Do that thing! I used to love dance as a kid, but as I got older and got seriously into running (I went to the Olympics in 2008), I didn’t have time, energy, or desire for much other physical activity. That was fine. Since I have retired from my sport, I lead a busy life with two little kids and my own business. Recently I’ve been craving something besides my daily boulevard run. Dance, I know from experience, and from more neuroscience research, is great for agility, mobility, flexibility, and really fun (when you get the moves)! I was craving dance, begging my husband to take me out. All around me, my friends independently seemed to be also wanting to get jiggy-with-it. So finally we found a dance class and I must say, ladies, I now hate to miss it. On a Tuesday or Thursday night, I nip out from the family, I drive five minutes across town and enter a room where the music is pumping, the teacher is a phenome, and I don’t understand a word of the songs. But it’s fun with a capital F! It's enjoyable, it’s energizing, it’s difficult, it’s everything I hoped it would be, and it’s $4 per class!! It doesn’t involve late nights downtown and my husband is off the hook. I even make it home to say goodnight to the kids.
Discovering this class has left me wondering. How many more amazing local classes and guru instructors are in my city, quietly providing extreme value to the small group of people that’s lucky know about them? My friend found the Zumba/HipHop class a town over from where I live and i’m so glad she did.
Ladies, let me know. What are your favorite exercise classes or form of exercise? Where do you go in your city! (Share in the comments + you could win some shwag!)
I could list a hundred million reasons to exercise but all it takes is YOU to have YOUR own reason(s). One reason is enough. Your WHY is everything.
Now if you could take a pill that would provide you with the benefits of sports and exercise, it would be the world’s best-selling pill!!
Uses: increase energy, increase confidence, improve mental health, improves social connection, decreases stress, increases fun, emotional release.
Side effects will include: creativity, positive mood, alertness, healthy heart and lungs, healthy bones, healthy weight, feelings of euphoria, ambition, endurance, emotional regulation, decreased rates of cancer, competitiveness, cooperation, resilience, happiness, connection to your environment and spirituality, happier relationships.
Writing out and seeing YOUR reason in black and white, is really motivating. I’d recommend you download my free goal setting worksheets for my Believe Training Journal where I’ll walk you through this exercise.
Me: I’m definitely going to start exercising
Me to Me: Funny joke
Rationally there are zillion reasons to exercise and #getmoving. Great, fantastic. However, when we are tired or stressed, our emotional brain/ ego/ dark Kermit/ resistance, can sooooo easily wreck all those good intentions. One fell swoop and it can derail you and you’ll opt inside instead of outside. So how do you override this?
This is another reason why fun isn’t just a bonus, it’s key. Our emotional brain likes fun and pleasure, so focus on that! Disguise your intentions to exercise as play!!
If exercise hasn’t been important to you, what is? Expose your competing value systems so you know what you’re up against. I’ve listed a few common barriers to exercise I’ve heard over the years from my own mouth and from others.
Problem: “I’m so out of shape. I’d like to exercise more, but I don’t know where to start.“ Solution: Get over the beginner insecurities. Look, it sucks being the newbie. I’ve experienced a couple of humbling experiences in the past few months. The first one sent me into a full-blown panic attack but the second time I just laughed it off. Being a beginner is hard but not trying just keeps you stuck. Happy the way you are? Fine. Want more energy, to feel body positive, and to do something to decrease your risk of heart disease, cancer and illness? Then get over the fear of beginning. Embrace it! Allow yourself to grow and learn and be the newbie. As I said, it is humbling, but who doesn’t need to eat a bit of humble pie now and again? Don’t let fear decide your future or limit your life experience.
Problem: “Exercising is expensive.”
Solution: Running is free! My fav Zumba class is $4 a class. Youtube is chock full of exercise videos. I tried a free Salsa class downtown last week. There’s free yoga outside in the Summer. Most yoga studios have an intro rate or intro package. But even if the class you love is expensive, if you calculate the value it adds to your life, it’s priceless. Health=Wealth!
Problem: “I’m too tired to exercise.”
Solution: Yup, I know the feeling. But mindfulness research shows that you are probably tired of doing what you are doing because of the environment you are in. By switching up where you are, getting outside or entering a fitness studio, you’ll awaken reserves of energy you didn’t know were there. If you can swing them, morning workouts can leave you buzzing for most of the day. And after a good sweat session, you’ll power through your work and sleep better than ever! Lace up the shoes, drink some coffee, and just get out the door.
Problem: “I’ve too much on my plate already. I don’t have two hours to kill dossing around a gym pretending to exercise.”
Solution: You don’t need two hours! Since having kids, I believe in the 10-minute workouts! They saved my sanity in the past couple of years. I’d zip out of the house feeling stressed and irritable, run for 10 minutes and return home to my family buzzing, happy, and ready for everyone again. Don’t have 10 minutes? Take seven minutes, download the 7-minute workout app. #noexcuses. Show me your schedule and I’ll show you your seven minutes!
Problem: “I start strong and fall off the wagon quickly. “
Solution: It is February 3rd and by now, the majority of people’s new year resolutions have been forgotten about. Be realistic, don’t sign up for a marathon if you’ve never run a mile. Sign up for a 5k, and then download the Couch-to-5K program and start there. Lock in 2-3 days per week on your schedule and protect that time. After exercising, write down what you did. Doing this gives you an added boost in your brain’s reward centers. Recalling how good you felt after you worked out will reinforce the behavior and will motivate you to keep it up.
Problem: “I need to get home to my kids after work.”
Solution: Take 20 minutes before or after work to get your sweat on and you’ll go home feeling energized and buzzed. But if time alone to workout is out for you, do something with the kids: take them swimming, put on a YouTube yoga video or 7-minute workout OR lash on the tunes and just dance. Get your kids to join you. They’ll love it and even if the house is shaking, you’ll all get the benefits. Bonus: You’ll model that exercise is something that you value and they should too.
Ask your squad where they like to go and meet up. Try ladies night at the rock gym. Go for yoga and smoothies. Run with me and the PVD Ladies in the Spring. Friends will add the fun factor and you’ll encourage each other to show up! I find this helps a ton!!
As you might have noticed this topic is near and dear to me being an Olympian, mother of two girls, an entrepreneur, and advocate for girls in sport. I’m so happy to share my insights with my fellow Lady Project members for this blog. Hopefully, you’ll see that I know the struggle is real. But I want you to remember, that it’s too important to put on the back burner any longer. Get to love moving it!
Leave us a comment below or on Instagram and you could win a Believe Training Journal + some Lady Project Schwag! Share your favorite fitness class or sport and name your city. The winner will be announced on Instagram on Monday Feb 6th.
With the holiday season upon us advocating for your body will be the ‘make or break’ for getting your training in. Learn why it is important to be the advocate for your body and get some tips from our Pro #SistersInSport on how to navigate the training during the holidays.
]]>Workouts and races are often the easy part of being a good athlete. These elements are almost a celebration of fitness. And most active individuals are fairly educated and aware about proper preparation & recovery like proper nutrition & hydration, quality sleep, body maintenance like foam rolling, stretching, massage, etc.
But in order to achieve your potential as an athlete you have to set yourself up to do so. And this means thinking about all those sneaky little situations that you might not consider because they’re not obvious. Achieving your potential means advocating for yourself as an athlete.
Scenario 1: Your mother is always super excited to see you when you visit, and she always means well, but sometimes that apple pie is not what you need for your upcoming race. Likewise, endless family get togethers don’t always help me get prepared for a competition. When home for the holidays, or just home for a visit, it can be hard to get workouts in and it can be hard to feel recovered and energetic about running.
Scenario 2: Your (non-running) friends aren’t aware if you have to get a long run in before meeting them out. It’s your job as an athlete to make sure you get quality food after your so you’re not starving for hours on end while the group decides where to eat.
Scenario 3: If you had a stressful work situation and came home fuming, it’s your job as an athlete not to hammer that run because you’re angry – your body still needs its recovery run days and it’s your job to make sure it gets what it needs and save the hard efforts for the hard days.
This is not to say that as an athlete you become a rigid, no-fun, locked up, hermit of yourself. I believe a happy athlete is the best athlete. But this IS to say that if you’re asking your body to perform at a high level on a regular basis, then it’s your responsibility to make sure it is set up to do so.
It might mean moving some workouts around when you go home so you can enjoy family outings. Maybe it means changing some workouts to being effort based rather than trying to hit aggressive times for track workouts.
It might also mean asking your friends to be patient while you stop and get a snack every hour while when out shopping all day…And it might mean getting a run in before work if you know the day’s going to be crazy.
It might mean asking for help.
Or it might mean going to Yoga instead of going for a run after a confrontational situation (nothing like those flight or fight adrenaline rushes to turn your easy run into a tempo run…)
It always means doing what you need to do for a run – regardless of what other people are doing, regardless of what you wish you could do, regardless of what other people think you should do.
Your main job as an athlete is not only to perform better.
It is to protect your ability to do so.
Being an athlete means being your body’s advocate.
"I give myself a few 'treat days' over the holidays where I can really enjoy myself without having any guilt. I pick 2 or 3 days (always Christmas Day!) where I get a single run done early in the morning, and then I don't think about running at all for the rest of the day. I'll eat and drink whatever I want and really make the most to spending time with friends/family. If I have those 'treat' days to look forward to over the holiday period then I don't find it difficult to keep on track and focused for the rest of the time."
Ava Hutchinson – Irish Olympic Marathoner
“Training around the holidays is always tricky, but if you can designate a time each day to get out and get your training in, it will help you with a little structure. Also, if you can recruit some family members to go for a walk or head to the park with the kiddos while you are training, everyone is out at the same time and everyone is benefiting! Lastly, don't stress if you have to abbreviate some of your training. A little exercise is better than none at all! “
“Protect the mornings! There's always a talk about schedules at the beginning of the family vacation time. I make it clear from the get go that I'll be getting in a workout in the mornings, and I ask what time I should aim to be done by to be back to enjoy the family activities. My family is happy to give me that time, and I go in willing to make adjustments to my dream plan for the sake of the group. A few runs might need to be shorter to compromise now and then, but at least I get one in before the food coma hits! Then I can just enjoy the rest of the day. Doubles rarely happen at the holidays...I consider them a bonus.”
Lauren Fleshman – 5x US Champion
The great thing about running is you can do it anywhere! There is nearly always time to fit in at least 30 minute run. You can be out and back before anyone misses you or even realizes you're gone."
“One year I was in the midst of 100-mile weeks when Thanksgiving week came around. I was scheduled to do two runs on Thursday (Thanksgiving Day) - 10 in the morning and 8 in the evening, just like I did each Thursday when I was hitting 100 miles. Obviously, this was going to be difficult with both the family turkey dinner planned as well as tickets to the Kansas City Chiefs game that evening. I chose to run all 18 at once, early in the morning, tiptoeing around ice patches, so I could come home and help with the meal prep. Needless to say, I was exhausted the entire day. I had been feeling great up until that point but after that weekend my training took a downturn and I never rebounded for the track season that year. Sound extreme? It's exactly what happened. I pushed myself over the edge and didn't realize it until about 6 months later.
If I could do it over I would choose: 100% training OR the holiday. If you throw something extra in your week when you are already training "on the edge" don't expect to have the same results! I should have either skipped Thanksgiving altogether (which I don't recommend because family makes one happy and happy, balanced athletes are more successful) or modified my mileage for the day to account for the fact that it wasn't just a regular Thursday where I could focus 100% on training.”
Ann Gaffigan – US Champion & CEO of WomenTalkSport
Be more of a taste tester than a gorger. For instance, you see.... Potato salad, Macaroni and cheese, tuna salad, mashed potatoes, stuffing (my mouth is watering), then you see.... ham, and of course that beautiful stuffed turkey. To top it off on the dessert table it seems like 'Mr. Spoil Your Hard Work' himself has come to bury you in a world of mouth watering insanity.
Want to get a glimpse into what life must be like training for the biggest event in sport (while juggling kids and careers)?
]]>Want to get a glimpse into what life must be like training for the biggest event in sport , The Olympic Games (while juggling kids and careers)?
This is an interview with 3 Rio bound Marathoners + Mothers from around the world. The women hail from Ireland, Hungary and Canada. These 3 bada** fast mommas will inspire you to pursue your goals in sport and life.
What’s their secret to success? What do Olympic Mothers struggle with? From supportive families, to tiredness and runger, Zika and race goals, these 3 mother athlete's share their stories. Looking for a dose of inspiration to go after your running goals? Look no further...
🇮🇪 Lizzie Lee is 36 from Cork, Ireland. She ran 2:32:51 in the Berlin Marathon to qualify for her first Olympics. She works full-time for Apple (but has the Summer off to train for Rio) and she has a 2 year old girl.
🇭🇺 Zsófia Erdélyi is 28 from Godollo, Hungary. She ran 2:35:37 seconds to win the Dusseldorf marathon and qualify for the her second Olympics. She has a 1 year old son.
🇨🇦 Krista Duchene is 39, from Brantford, Ontario Canada. She is the second fastest Canadian ever and her PR is a speedy 2:28:32. This is her first Olympics. She has 3 kids and works part-time.
🇮🇪 Training is going well. I’m tired all the time, but that’s really par for the course with the miles I have to do in the run up to the marathon. It’s 8 weeks to go today and I ran 22m miles this morning (note: we conducted the interivew 8 weeks ago) That’s pretty normal.
🇭🇺 I think it is going pretty well, but I’ve been having some trouble after Dusseldorf. I did not realize that my feet grow a size, so when I ran the Dusseldorf marathon my left shoes were too small, so after the race I had a little pain there. After that, I walked down the stairs holding my boy, I stepped a little badly, and my knee started hurting. It also healed pretty quickly, but I had to miss a week and a half. Fortunately, these are just small pains, and not too serious, but still making the build up a little harder.
🇨🇦 I entered this build with an excellent base and so far, training has been textbook. My coach and I have been following a similar plan to that of 2013, which was my best year with several personal bests. So far, quality and quantity is quite comparable to that year. Other than preparing for the expected heat and humidity, we are sticking to what works.
🇮🇪 I worked full time up to June 1st. Work have given me the Summer off work so it’s much easier to fit everything in now that I’m off!
🇭🇺 No, I am not working. I am totally focusing on running.
🇨🇦 I am only working outside of the home for four hours per week, enough to keep my license as a Registered Dietitian with PrimaCare Family Health Team. They are very supportive, allowing flexibility when needed, and most recently presenting me with a signed Canadian flag as a send-off for Rio.
🇮🇪 Life with Lucy (23 months) is great! She’s a bundle of fun and energy. She thinks that “mommy go wunning” is totally normal. She’s usually ok with me leaving as she knows I’ll never be too long, but sometimes when she sees me put on my runners she clings to my leg and says “no wunning mommy”. That’s probably the hardest part of the whole thing.
🇭🇺 I have one boy. I think he does not really know yet, where mom goes, when she goes to run. But I feel like, it’s pretty good for him, because when I go for a run, I leave him with my parents, my partner’s parents, or my grandparents. It happened once or twice, that no one was able to look after him, so I brought him to practice. Life is a little harder with him, but so much more fun. I have to plan everything ahead, and I have to pack for my boy. It’s easier now, because I know now what I have to put in his bag, but at the beginning it took me hours to get ready in the morning. It’s still not that easy, but easier for sure :)
🇨🇦 My transition to professional running was gradual as were the demands of parenting, having three children. I have not known it any other way and I absolutely love both careers. On a rare occasion when I have the day to myself, I find time can drag. But I am allowing myself to take more of this alone time, particularly to rest and recover, in this Olympic year. The kids have always had a running mom, and have enjoyed cheering for me at races, appreciated my leadership with school cross country and track teams, and supported me to reach my goals. Sometimes they quite enjoy the attention that comes with the territory, particularly at fun events where they are involved, whereas other times it is fatiguing and they just want me as their mom.
🇮🇪 Not seeing Lucy in the morning before heading to work, as I’ve usually gone training. It means that most weekdays I don’t’ see her until 6pm at the earliest.
🇭🇺 Time. I am missing time. Sometimes I have to miss stretching for example, because I am rushing for my boy. It’s the small stuff that counts. There are days, that my day is so filled, that I don’t have time to cook. But I am lucky, because my grandparents help me out with that for sure. No idea what I would do without their help. At the beginning of my training, when he was a few months old, sleeping was a big issue. I was up a lot at night, so I was so tired for my workouts, but I had to push my limits. Now he sleeps better, so I am more rested, but I feel like I could still sleep a little more.
🇨🇦 Although I have somewhat of an income from race winnings, speaking engagements, and my dietitian position, my husband is our primary financial provider for which I am incredibly grateful. However, there has been a fairly significant amount of time on my own as he has had to travel. I can handle the physical energy required to train and keep the house (groceries, cleaning, laundry) but can struggle with the emotional demands of discipline and refereeing. As the children have grown, we have trained them to become more responsible, particularly with assisting around the house. Our goal was to have them doing most of the cleaning and laundry while I would be training for the Olympics, and so far we have had a great start. We are big believers in teamwork where each person gets the opportunity to benefit from the others' contribution. This summer is my time and everyone is rising to that occasion.
🇮🇪 I ran up to 39 weeks. And I swam and walked up to the day I gave birth. I was very lucky with an easy pregnancy. I took six weeks off running post childbirth and returned to competitive running when Lucy was six months old with a half marathon pb. I have no doubt that the pregnancy made me a better athlete!
🇭🇺 I did not run during my pregnancy, or I could not call that running. I was jogging a few times, but it was not consistent at all. I biked, did yoga, but nothing super serious. I did what I felt like wanted to do. If one day I was not in the mood to workout, I stayed in bed, if the other day I wanted to do something< I sat on the bike, or walked, or jogged. But super slowly. I did not have natural birth, because my baby was too big, so at the end I had a C-section. After 6 weeks of rest, I went out my first 3 km run, and it was awful. It took me 7 months or so to feel better. It was a hard comeback.
🇨🇦 I ran through all my pregnancies, even completing a half marathon at 6 months with my first baby. Each pregnancy allowed a mental break as well as a fire to get back at it with increasingly more passion. Recovery from each pregnancy was straightforward with no complications and I was able to breastfeed each child for 12+ months.
🇮🇪 I’ve been given guidelines on bite prevention. There seems to be more and more information becoming available everyday.
🇭🇺 I am not scared of Zika right now. I mean I am not planning a baby for more than 2 years, so hopefully everything will be fine. My federation has not told me a lot about it, but they are doing some precaution. Mosquito webs, and things like that.
🇨🇦 Zika is definitely something to take seriously but not be stressed about. Our federation has explained the dangers and necessary precautions to minimize risk.
🇮🇪 To pace it sensibly given the humidity and the heat and to finish strongly.
🇭🇺 I want to run better, race smarter than I did in London. I know the weather won’t be friendly, but still wanting to PR. That’s the only thing that I care for. I am not thinking in place or anything.
🇨🇦 Once the start-list is released, my coach and I will establish more specific goals in terms of placement. Being a championship race, which often does not present ideal conditions, finishing time will be less of a focus. I look forward to running with women who have similar times to me, pushing myself to have the race of my career!
🇮🇪 I would not be going to the Olympics without their constant support. My husband is amazing and never complains about the sacrifices he has to make to help me achieve my goals. My dad comes to all of my races and most of my training sessions, I jokingly call him my manager because he’s always always there.
🇭🇺 A huge role. Without them I won’t be able to do what I do. They help me out so much. They care for my baby, when I am out running. And for sure he won’t be at a better place than with relatives.
🇨🇦 Our family knows this is a very important year for me. I have to control the controllables so that I am at my best for training and racing. They understand that I may need to sleep with our bedroom door shut or somewhere else in the house, not necessarily always being able to be there for them all the time. This is very difficult as a parent yet a necessary part of their life, to become independent individuals that can problem-solve. Now that it is summer vacation and when my husband is away, my two oldest are capable of putting themselves to bed so that I can get adequate sleep. It benefits me but is also a privilege to them, which can be taken away if necessary. My husband definitely takes the lead on the weekends, which is very helpful as I am completing and recovering from my long runs.
🇮🇪 Athletics Ireland have given me discretionary funding which is helping with my preparations this Summer.
🇭🇺 I haven't felt their support yet.
🇨🇦 My federation holds us to high standards to make us the best athletes we can be on a world stage. They are clear about specific goal-setting, meeting established criteria, and making preparation for our main event our highest priority.
🇮🇪 The thought of leaving Lucy for 3 weeks.
🇭🇺 Managing training. I think I do more since I gave birth, but I know I could still do more. But there are times that I am super tired, and the only thing I want is just to be. ☺ I drive to Budapest, where I train, and it’s usually a 30-40 minutes drive (depends on traffic), so my whole day goes by when I have hard workout. I wake up at 7 ish, leave the house at 9AM, and arrive home by 4 PM or 5 PM. It’s hard to find the time to go and get a massage, I have to plan everything.
🇨🇦 I can't be everything to everyone, in two places at one time, and always able to say yes. It has been difficult but I have been fairly successful at being able to say no when it requires more time and energy than I am able or willing to give. Likely the most difficult part as an Olympic mom is my parenting ability in the evenings when my energy is lowest. I aim to get most required work done during the day so that I can wind down in the evenings before bedtime. Serving dinner to everyone else first when I'm so hungry! Being up all night with a sick child while husband is away then having to leave him with a sitter to go train.
🇮🇪 I only started running 10 years ago when I was 26.
🇭🇺 I don’t really want to hide anything. They can know everything what they want. I want to let mothers know that mothers can still have their own dreams after childbirth. We don’t have to give up on them. Of course we are mothers, and the most important thing is our child, but we still have the possibility to fulfill our dreams. When my boy was sick, I missed training and stayed home with him. I have big dreams, but my boy will be always the first. And until I feel good about myself, and my situation, my boy is happy, too. Happy momma, happy child. I feel so much better after I trained, I am happier, and my boy feels that.
🇨🇦 My Christian faith is the most important thing in my life. I am blessed with an incredible husband, three wonderful children, and a successful running career. I know that as a 39 year old mom with hardware in my leg (after fracturing my femur in 2014), I am aiming to beat the odds but just because it hasn't been done, doesn't mean it can't be done!
🇮🇪 Being a mom makes me happy, and I have no doubt that that makes me a better runner. Since having Lucy I have a better perspective on life in general and I don’t sweat the small stuff. So now if I need to take a few days off with a niggle, I do and I look forward to extra time with Lucy in the evenings!
🇭🇺 Without help, I won’t be an Olympian. My dreams depend on other people, too. I depend on my family, and I am super thankful for them. I am lucky that I can do what I love.
🇨🇦 My husband, 3 kids (age 10, 8, 5) and 3/5 siblings will be making the trip to Rio to cheer me on!
These 3 incredible athletes will take to the streets of Rio on Sunday August 14th at 8.30am. Good luck ladies!!
#mothersinsport #olympicmommas #badassmotherrunners #womeninsport #sistersinsport
All three ladies are members of our Mothers on Track facebook group that we created as part of our study of elite runners and pregnancy (www.runnerstudy.com) The facebook group is a place to share stories, ask questions and support elite mother athletes. Come join the fun :)
Roisin McGettigan-Dumas, is an Olympian, sports psychology coach and the co-author of Believe Training Journal (VeloPress), available for order now.
Am I surprised about this week’s revelations of doping in Russian sport? No, but I have to admit that how elaborate it all seemed is beyond my imagination.
]]>Am I surprised about this week’s revelations of doping in Russian sport? No, but I have to admit that how elaborate it all seemed is beyond my imagination.
The only solution is to ban them from the Olympics because it looks like it was a top-down operation and the majority of the Russian athletes were tied into it. If there are rare athletes who were being tested in another system as much as the rest of us were, then maybe they can compete under a neutral flag, but unless there are really stringent ways to prove they were not involved, they shouldn’t be there.
In light of the revelations, I’ve been really disappointed with the IAAF’s role in the cover-up of positive tests and with the World Anti-Doping Agency’s lack of policing. To think people in power weren’t fighting your cause or were covering up doping is beyond disappointing. Read more
(Article originally appeared in the Irish Examiner )
In this interview Molly shares some revealing insights into her competitive mindset, her dramatic nervous thoughts and the remarkable adaptability of running!
]]>Molly Huddle is one of USA’s top distance runners, an Olympic Finalist, US Record Holder, 21x National Champ and 4th place finisher at Worlds..... In other words she’s a bada** athlete. But when I asked Molly if her claim to fame was her success in running or her viral campaign to get a #RunnerGirlEmjoi created that she said it was probably the latter . She admits she’s surprised by her new found status as the emoji queen, but welcomes it as she does love a good emoji.
In this interview Molly shares some revealing insights into her competitive mindset, her nervous thoughts and the remarkable adaptability of running!
Molly: I find it hard to deal with the pressures of an important event in the days and hours leading into it. It's hard to find that balance between preparedness/wariness and confidence/unflappability.
Molly: I'd say consistency is an overlooked cornerstone to successful racing because it isn't very interesting. It doesn't photograph well or make an exciting story and can be adversely affected by always testing new trends or changing programs too often. Breakthroughs can seem like dramatic moments but are often supported by a few years of uninterrupted work and gradual progress just waiting for the right moment to solidify.
Molly: Recovery is important in preventing the injuries, illnesses and fatigue that can hinder the fitness you worked so hard to build. I found it hard at first to admit the level of recovery I actually needed, but saw pretty immediate PR's and improved workouts once I committed to easier recovery runs and an extra day of rest between workouts.
Molly: I recover with one easy run of under an hour. It's a good day to take the scenic route and not worry about pace. (Full disclosure; Molly recovers with me (Ro) on her easy days. I take my role of “pacer of easy runs” very seriously :)
Molly: For me, pre race nerves usually show up as one of two things: strange ailments or last minute doubts about whether the plans I made during saner times included enough or the right kind of work to get the job done. I try to look to people close to me for reassurance and remind myself that my judgements are clouded by nervousness right then.
Molly: Having a secret flare for the dramatic, before important races I have told myself everything from you will lose to you will drop out to you are dying. As catastrophic as they sound, I realize they are just the product of nervous synapses firing off gibberish in my brain, so they come and go quickly and I don't put much stock into them. I try to match each one with an equally outlandish positive thought.
Molly: The best part of running is that once it's part of your routine, it can be whatever you need that day: competition, camaraderie, reflection, health, ......transportation :).
Molly: Competing can be scary because it involves risk and vulnerability; everyone lines up and agrees to go to a breaking point, so sometimes you end up as one of the broken ones. But the best part of competing are the times you agree to go to a breaking point and end up pushing back what you thought were limits.
Molly: A breakthrough race feels like validation of all the hard days, attention to detail and difficult decisions made along the way. It's like suddenly being able to zoom out on a map and see not only are you not lost, but you're actually headed somewhere better than you had imagined.
Molly Huddles lives and trains in Providence, RI. She will compete at the Olympic Trials on Saturday at 11.04am PST in Eugene in the 10,000m with the goal of making her second Olympic Team. More blogs about Molly here & here.
Runner Girl Emoji Shwag
Get your #RunnerGirlEmoji shwag and support middle school running programs in Rhode Island! Molly asked me and my husband to help her create the #emojirunnergirl . We recently teamed up with the awesome SarahMarieDesignStudio.com to print it on shirts + mugs. Check 'em out and rock them to support #emojiequality
Roisin McGettigan-Dumas, is an Olympian, sports psychology coach and the co-author of Believe Training Journal (VeloPress), available for order now
]]>Everything is Cool When You're Part of a Team; Advice for Athletes, Coaches, Parents and Supporters
We talk a lot about daring to dream and goal setting and all that great stuff around here. I, for one, am always encouraging everyone I meet to keep improving, keep raising their game and keep aspiring towards their goals in sport and life. Awesome. But one of the major elements of the quest to be your best, and one that that doesn’t get as much focus or enough attention, are the people that will help you turn your dreams into reality. I like to call these people the Dream-Makers, and they come in the form of parents, coaches, spouses, teammates, governing bodies, and sponsors. However, you don’t need every single one of the aforementioned on your side -- even one dream-maker can make all the difference in your quest to reach your best.
No kid grows up, figures out how to train their talents entirely alone, and then shows up at the Olympics one day. Olympians and champions are made, not born. And even if the Olympics isn’t on your radar, I’m sure your own goals need others to help make them into reality. And as my good friend Olympian and elite athlete Amy Hastings recently tweeted, “It takes a village to raise a marathoner.”
Let’s meet a few examples of the dream-makers that athletes need on their side:
Realistically, without being born into an environment full of dream-makers (eg. parents, clubs, schools), a potential athlete might never discover their passion or skills for a sport. That doesn’t mean they can’t and won’t find the right environment to discover this later in life, but regardless of when or how someone finds their passion, their internal drive is essential to becoming “successful” in the long run.
One popular theory is that it takes approximately 10,000 hours of intentional, purposeful practise to become a master at something. That’s a long time, regardless of how you slice it. Even if you are eventually going to be an Olympic champion and a world record holder, there are years and years of “amateur” training and racing that you must commit to before you make a cent (if you ever do). Not only does the amateur not make money, the gear, supplies, and races will likely cost money. Someone had to pay for Picasso’s painting supplies while he honed his craft for years. So who’s going to fund the potential world champion as they rack up the 10,000 hours? Sponsors line up for people who are already achieving, but it is the sponsor of the up and coming athlete without the assurance of return in investment who are the dream-makers.
Becoming “excellent” isn’t always a glamorous pursuit. It consists of sweat and toil of daily tasks repeated over years and years and years. It’s the mundane, repetitive, consistent habits and tasks that lead to excellence. Who’s going to help you endure? It is the prize-worthy dream-makers that support you in good times and bad. They are there on the boring days when you have to go to bed early and stay in (again), and the exciting days when the big event arrives and everyone wants a piece of you (typically in the background feeling more nervous than you). They are there to encourage you when you’re doubtful and rein you in when you’re getting too excited or acting foolishly. The dream makers are right beside you supporting you when you feel weak and tired; frustrated and overwhelmed. They keep you grounded during the storms of life.
It’s great to be self-aware, resilient and emotionally stable at all times like a Pro. Yet as dreamers we are often emotional risk takers, which comes with potential undesirable consequences like failures and heartbreaks. As social animals we are programed to seek help with disappointments and hard times (that is what crying was invented for, after all!). On the flip side, success is way more fun when you have people to celebrate it with!
Of course it’s great to be a self starter and on fire for your dreams,but there’s no shame in getting energy from other peoples’ fires when your own fire is dim. In addition, synergy can produce some amazing results. Finding your sisters & brothers-in-sport, your steady and committed coach, your supportive and encouraging spouse/partner/parent, and letting them know you appreciate them from time to time, is the least you can do (unless you are making bank, then you can pay your support network for their time and energy). We need a dream-maker appreciation day! #ThankTheDreamMakers
The funny thing about being a dreamer or a dream-maker is that one day, maybe even simultaneously, you will be both. If you’re the dreamer and your big event is nigh, then I grant you permission to be more self absorbed and “focused” than “normal.” But, beyond a few hours or days of everyone tolerating “your zone”, then it probably time to do something for your dream-makers. Can you be the support system for someone else? Can you encourage and facilitate someone else’s dreams on occasion? I’m not saying that helping someone else mean you sabotage your own dreams, but I am saying putting some else first now and again, and even helping others when you can, can be good for you. I love the symbolism of japanese pearl-divers; the divers need someone to “hold the rope” as they dive for pearls. Without the security of someone supporting them, the divers could never reach as far and get the pearls. Know when you are diving and when you are supporting, and realize that one cannot succeed without the other.
Assuming all dream-makers want what's best for their aspiring athletes here are some tips on how to help your athletes along their athletics journey:
DREAM-MAKERS: Take a bow, and thank you for all you do.
DREAMERS: Pick up the phone and thank YOUR Dream-makers today! Or give them a shout-out in the comments below and share this article with them. #ThankTheDreamMakers
“Everything is awesome. Everything is cool when you're part of the team. Everything is awesome when we're living our dream. - Lego Movie :)
Roisin McGettigan-Dumas, is an Olympian, sports psychology consultant and co-author of Believe Training Journal (VeloPress), available for order now.
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Molly Huddle - is arguably the top distance runner in the US at the moment. Molly successfully kicked off the BAA Boston Marathon weekend’s festivities by smashing the AMERICAN RECORD for the 5k on the road. Go HAM! (Hard as Molly). Congratulations to Molly and coach Ray Treacy on yet another US record. Read more about her race here. @MollyHuddle
Amy Hastings-Cragg - US Olympian, 2h27m03s marathon PR, is ready to battle it out with the leaders in her debut Boston Marathon. The Brooks athlete is also coached by Ray Treacy and is well prepared for this years event. #RunHappy Amy and Watch out Boston! That's Amy in the photos all smiles after a seriously hardcore session on the East Bay Bike Path. The girl is ready to run with the best of them. @HastyHastings
Steph Reilly - Providence College Alum and newly appointed Assistant Coach, Olympian and Mother of 2 boys, Steph is taking her first Boston Marathon. In only her second run at the distance, we can't wait to see what Steph will do.
Marie Davenport - PC alum, Olympian and mother of 2 girls, Marie is quietly returning to elite racing in this years event. We wish her the best of luck and look forward to seeing this former NCAA champion back in action.
Keep tabs on our crew at @runprovidence
The Last Rhode Island winner of the Boston Marathon was Ellison "Tarzan" Brown. Called "Deerfoot" amongst his people, he was a two-time winner of the Boston Marathon in 1936 and 1939. He was a member and direct descendant of the royal family of the Narraganset Indian tribe of Rhode Island. Tarzan Brown also participated in the 1936 Olympics in Helisinki. One of the coolest facts about Brown is that infamous Heartbreak Hill was named after he broke his rivals going up the hill en route to winning the race in 1936. Read more about the fascinating life of Tarzan Brown here. We are enthralled by his story and created this design in his honor.
Two years ago I created the "Heart Boston" design to show our love for Boston and belief in the city after the tragedy that occurred there. Other people also wanted to show their love and buy the shirts. Last year and now again this year, I teamed with Oiselle to sell them at the CitySports Booth at the Boston Marathon Expo. The only way to get your hands on one, is to grab one in person at the Expo! See you up there.
Providence’s biggest little advertising agency Nail is responsible for this year’s New Balance #OnlyInBoston advertising campaign. If you go to Boston this week, you wont miss the barrage of guerrilla marketing all over the city. My husband Myles Dumas was the senior graphic designer on the campaign, and I even got to add my 2 cents as a consultant! Nice work everyone.
So that's our connection to this years race. Lots to keep peak our interest in the World Marathon Major Event.
Good luck to all racing on Monday!
#BelieveInBoston
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I am thrilled to announce a research study I've been involved with that is studying pregnancy in elite female distance runners. I've been involved as both a researcher and participant in collaboration with a team from the University of Ottawa.
Our main objective is to find out what types of training elite female runners engaged in before, during and after pregnancy.
Our online survey can be found at the link below and we would greatly appreciate it if 1)any readers who qualify would take the survey or 2) pass it on to anyone they know who may meet our inclusion criteria or 3) Tweet out the link to the study!
]]>I am thrilled to announce a research study I've been involved with that is studying pregnancy in elite female distance runners. I've been involved as both a researcher and participant in collaboration with a team from the University of Ottawa.
Our main objective is to find out what types of training elite female runners engaged in before, during and after pregnancy.
Our online survey can be found at the link below and we would greatly appreciate it if 1)any readers who qualify would take the survey or 2) pass it on to anyone they know who may meet our inclusion criteria or 3) Tweet out the link to the study!
https://www.surveymonkey.com/s/elitepregnancy
“To take part in the study you must have been pregnant and given birth within the past 5 years and run faster than one of the following standards:
1,500m: 4:29.42
3,000m steeplechase: 10:48.89
5,000m: 16:38.13
10,000m: 35:06.22
half-marathon: 1:17:08
marathon: 2:46:00”
A second objective of the study is to look at some of the social factors surrounding pregnancy for elite female distance runners,—including other people's perceptions of their activity during pregnancy and issues around sponsorships/contracts. We conducted phone interviews with a highly elite group of women and recorded their responses. Results of those interviews will be presented at the 2015 ISSA World Congress of Sociology of Sport in France.
The Backstory
One of the very first people I met off the plane when I arrived at Providence College as a fresh-faced freshman, was Canadian Francine Darroch. We both ran for the D1 XC team. She was an academic ace. I enjoyed my psychology and sociology classes, and even thought I might like to be a researcher until I had a (brief) internship as a research assistant and quickly realized I didn't suit the bill; my head and my heart wanted to pursue professional running. I assumed that was end of my road as a researcher, instead I'd sit back and enjoy reading about other people's studies....
Fast forward 10 years, I became an Olympian and mother of 2, and Francine became a researcher, working at the World Health Organization and is pursuing her Phd. She recently became a mother too :) Over a coffee catch-up 2 years ago, I shared my theories that elite female runners were a specific population that even the best informed doctors couldn't advise in regards to pregnancy. I had many sisters-in-sport that had become mothers-in-sport, and it was those ladies from whom I sought advice when I became pregnant for the first time. The only studies I could find about endurance athletes and pregnancy were based on Norwegian cross-country skiers! Upon hearing this, Francine's face lit up! She had experience working with the Canadian Aboriginal women, her doctoral research is pregnancy education in this population . Francine knew right then that she had the brains and the skills to actually test out some theories I had brewing. That conversation became the beginning of this study.
Francine and her now husband, Olympic marathoner, Dylan Wykes, and their research team from the University of Ottawa, have worked tirelessly on creating this legit bona fide research study. Thus far we've had participation from global superstars, Olympians, national record holders, with 63 World Championship appearances between them! The larger the population of participants the stronger the study becomes, so that's why we are actively recruiting more participants. If you fit the bill, or know somebody that does, we'd love you to share this blog or the link to the study:
https://www.surveymonkey.com/s/elitepregnancy
Stay in the conversation!
We have created a closed Facebook group "Mothers On Track" to share our findings, relevant research and articles for fit, fast and pregnant women and mothers. We hope to create a secure community for fast runners to share experiences, raise questions, and share current research. Join the conversation here.
Francine Darroch, MEd, MPH, PhD (Cand.)
School of Human Kinetics
University of Ottawa
1 613 203-2002
fdarr023@uottawa.ca
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The guest blog below was written by Olympian Finalist, US 5K Champion and Record Holder, Molly Huddle in the wake of breaking the US 5K record (again!) at the Diamond League meet in Monaco this July.
Following Molly's blog, make sure to read Ro's sport psych breakdown of Molly's record breaking performance. READ MORE
Following Molly's blog, make sure to read Ro's sport psych breakdown of Molly's record breaking performance.
When you mention racing in Monaco to other track athletes, they give you a knowing smile. This was my first time there and I was understandably excited to see what it was like to race in such a luxurious city, with Prince Albert II in the stands and Yachts cruising in the Mediterranean vista behind you during dinner and this yogurt that everyone kept raving about. More importantly, the athletes will tell you, the track is fast. You might wonder what that means, how one 400m regulation track could be faster than another 400m regulation track. I'm not sure, but some tracks just seem to give you a few seconds. Monaco is on the 4th floor of a building (interestingly, built over a landfill), so I think there is some added bounce from the hollow underside. Soft wide turns help the distance races as well. I'm sure the top of the line, well maintained "double sandwich Conica Conipur coating" doesn't hurt either, whatever that is (1).
By lunchtime the day of the race I was starting to get nervous, pretty much nearing the peak of my usual pre race neurotic arc, (It's a little too warm out, my legs feel terrible, oh my god...no wait, it's my heart. Am I dying? Is that a lump!?? What is this race anyway, in the grand scheme of the universe? Why am I really HERE? ) (2). When the meet assistant Remy approached to give the table some information on the pacing, he reminded/informed us that there has never been a women's 5000m in Monaco, so it is an opportunity. That actually did make me feel better. An opportunity is something to get excited about-it's there for the taking, a potential gift (3).
At the stadium I warmed up in the calming presence of the sensible-badass-Olympic and WC medalist-Sally Kipyego. We both foam rolled out our anxieties and headed to the call room. It was filled with weight lifting equipment, which made me laugh as I crouched behind a lat machine to put on my spikes while envisioning someone warming up for the 5000m on it. You know, to get some blood flow to the lats (4).
As I walked to the starting line I did what usually happens in my better races and I loosened my grip on the goals just a little bit. I thought, I'll stay tough, take advantage of the opportunity but if it's not there today, maybe I'll have another chance to run a 5000 PR in Brussels. (I found out after the race that Brussels was to be a 3000m this year not a a 5000m, so that was not the best plan). When the gun went off, I clicked my Timex, and went into animal brain mode. I clung to the lead pack, reminding myself that when it got hard, to be "ferocious", as that was 1.) the greatest compliment I'd ever gotten when Mamitu Daska called me that after we raced last month and 2.) possibly the only time that word has ever been used to describe me, so I am trying to hold onto it, for confidence purposes. The mile came in 4:44, I was in lane 2 as usual. Then 3000m came at 8:50, 4 seconds off the lead but 3 seconds ahead of schedule for me, which was encouraging. It was around there that I was dropped by the group, which I knew could happen. I just couldn't afford a 68-69 second lap that early knowing by my slowly numbing arms that I was already on the edge of lactic meltdown and if I fell off the race there was still a long lonely mile left (also- tried it before! it was bad.) I had to grind out 70's and 71's myself and plan to make up the difference on the last lap, where the promise of stopping in a minute lets you hurt yourself a little more. I was not totally alone though. The reality was, with 600m to go, Shannon Rowbury was still there and having a really good day. It was becoming a race within a race and we were both in American Record territory. For a moment I thought, to lose something worth that much to me would suck (records aren’t everything, but they are worth a lot!). Then I wiped that thought away along with some stinging sweat that was clouding my eyes, and pressed again, using that fear to keep me alert and on pace rather than going into panic mode. I just thought of the next step and was conscious of my pre-memorized splits and looking ahead to try to close the gap between the next woman and myself.
I finished 6th in 14:42.64 and did a fist pump that probably confused the 5 women who finished ahead of me (check out the results) (5). I was happy though-that was my fastest time in four years and actual whole seconds off of the American record rather than the fractions I had skimmed off in 2010 (6).
The next few hours weren't as glamorous as you may imagine someone’s last night in Monaco being. I volunteered for drug testing, which is required for ratification of US track and field records, and was pretty ok with being stuck in the basement of the track chugging water and trying to squeeze out a pee sample as the realization of an accomplished goal set in. I rushed back to the hotel for the last 30 minutes of the fancy banquet before I had to excuse myself to go puke in my room. Too much water! I wasn’t sure that was possible! After that there were 2 hours to sleep before catching a bus to the airport with a big crew of athletes, coaches and managers who had been living la vita Monaco a few hours before. I had a weird feeling of not wanting to take another sip of water for the next 13 hours but still getting thirsty for something. I was also really grateful for the PR but wanted 3 more seconds, so I sort of knew the feeling (7).
Follow Molly on Twitter @MollyHuddle
by Róisín McGettigan-Dumas
It’s a self-fulling prophecy - People expect to run fast in Monaco and they do. The strongly held belief that Monaco is a fast track, despite the fact it is exactly the same as other tracks- influences how people expect to run there. Another explanation is that the competition level is really high and the race falls in the middle of the season when athletes are in their their peak fitness. Whatever the reason, people run fast in Monaco. What is important is that athletes come to Monaco believing they will run fast.
Even the pro's experience increased nervousness prior to competition. Studies show that that nervousness is actually a GOOD thing for you performance; it is a sign that you are naturally producing performance-boosting hormones such as testosterone, which help you get the most out of yourself in competition. The down side to this is that you if you get too pumped up too soon, you can feel over stimulated and burn too much energy, making you feel anxious and lethargic. Everyone has an Individual Zone of Optimal Functioning (IZOF). If you are a natural Worrier like Molly, catastrophic and negative thinking are normal and are not harmful to you. But if you are more of a Warrior type, then negative thinking can affect your performances, so keep your mind in a positive place before competition by journaling or including visual cues in your warm up routine.
Reframing a threat into a challenge is the best way to approach pre-race stress/anxiety. If your mind/body is threatened it can lose efficiency and become tight and rigid, causing your performance can suffer. Challenges and opportunities on the other hand, increase your energy production and blood flow. Molly reminded herself to be open to this opportunity in this race and reframed her situation.
The right company is key before a big race. Some people like to have friends and family around them, while others prefer not to have anyone around them before a competition. The key is to know what works best for you. Don't feel guilty about avoiding others—it’s just you morphing into your competitive self and you need the right environment to do it! Sally’s presence obviously helped center Molly, and she ran better because of it. Furthermore, a regular warm up and routine is calming to your mind/body. The location, the weather, the atmosphere and the diet might change from race to race, but having a warm up routine that is consistent can help the mind and body remember what it's there to do. The familiarity of your regular routine can help center and focus you while you prime your body and mind for competition.
Molly found the sweet spot between wanting to reach her goals and being overly focused on the outcome. Molly's PB would eventually result in an American Record, but she didn't label her race as the be-all/end-all, and told herself she'd have other chances, which helped turn down the pressure.
Molly focused on the job at hand, executing her splits and listening for those times during the race. She used mantras and visual cues to boost her competitiveness- telling herself she was " a ferocious competitor". This is a departure from the everyday Molly, quiet and unassuming. Molly allowed her rivals like Shannon Rowburys to help raise her game and heighten her focus and determination when the going got tough.
Molly finished 6th in the race, but "won" because she improved and set a new personal record (and US record). Even at the top level, the intrinsic reward is still the most satisfying. The personal growth and improvement that came from years of dedicated work is what makes finishing 6th so great.
The mark of a true professional like Molly, is her never ending drive and desire to keep improving. She just reconfirmed her status as the fastest female over 5000m in US history, yet she still wanted more. You can be sure Molly was back out training and racing hard in the days and weeks after the record.
Roisin McGettigan-Dumas, is an Olympian, sports psychology consultant and co-author of Believe Training Journal (VeloPress), available for pre-order now.
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While I regularly set daily, weekly and monthly goals, I do like to take advantage of the hype and freshness of a new calendar year to zoom out and identify my dreams for what I wish the coming year will bring. I like to reflect on the past 365 days and get excited about what’s comes in 2014. You know, things like opportunities to truly blossom, finally crossing off “bucket list” items, becoming Super Me! READ MORE
]]>While I regularly set daily, weekly and monthly goals, I do like to take advantage of the hype and freshness of a new calendar year to zoom out and identify my dreams for what I wish the coming year will bring. I like to reflect on the past 365 days and get excited about what’s comes in 2014. You know, things like opportunities to truly blossom, finally crossing off “bucket list” items, becoming Super Me!
I love stumbling across old “to-do” or “wish lists” that I find stuck between pages in my old books and journals. I’m often amazed by the amount of goals I’ve actually achieved on those lists — the majority of those items have come into fruition in some form or another. Which always leaves me with a feeling of, “Wow, this goal setting stuff really does work!” The practice of actually writing out your thoughts and desire is very powerful.
Before we get into swing of 2014 and the magical science behind actually turning our dreams into reality, let’s take this moment to pause and reflect, and most importantly, LEARN from the experiences— both successes and failures — of this past year.
By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest. — Confucius
So let’s be noble and reflect on 2013. Let’s take our experiences and capitalize on the nuggets of wisdom that are waiting to be extracted from our journals. Since I’m such an inspiration junkie, I’m constantly reading blogs, speaking to psychologists and devouring every book on this subject, so I’ll attempt to distill all the confusing, overwhelming advice, and KISS (Keep It Simple) for y’all.
Lets take our Journal from 2013 or, if you haven’t kept a journal, think back on your year and extract the juice. What pops up? What brought happiness? What caused stress? What disappointed? Identify the key successes and failures and determine the causes of those experiences.
i.e. When you lose (as you will most likely do) don’t lose the lesson.
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” — Oprah Winfrey
Now its time to suspend our rational minds for a few minutes. Its time to ALLOW ourselves to dream our dream. What’s the little voice inside trying to tell you? What are your desires? If I gave you a magic wand, what would you have, see, do and most importantly feel in 2014?
Reach for the stars. What kind of person do you want to be (because that’s the person you REALLY are—the rest is just gets in your way)? Tap into your courage and become Super You!
Can you allow yourself to dream BIG for a little while?
If I had a magic wand, I would have, see, do and feel ______________ in 2014.
List as many races, places, feelings and experiences you can. This is your dream space. Have fun with it! What excites you when you imagine it? What makes you smile when you think about it actually happening? Honor your aspirations. Create your own definition of success. :)
Dreams are not necessarily goals. Accomplishing dreams can depend on outside factors that are not necessarily in your control. Goals can act like building blocks for your dreams—They give you something tangible to achieve that is within your control. By helping you do your best, reach your potential and achieve personal excellence, they bring true success. :)
You could do this exercise anytime and any number of times. For starters, we recommend you pick 3 goals to work towards in 3 different areas of your life. i.e. mind, body, soul.
(Fill out the bar graph)
Identify when you’ll be working on your goals. Scheduling the time in is essential in order to make it happen.
Now it is time for some honest and helpful self-reflection. Are you willing to commit to your vision and your goals? How do you stack up against the Professional mentality? This exercise isn’t supposed to make you feel bad about yourself. Rather, use it to identify areas to improve— this is invaluable self-knowledge!
BONUS: Have someone close to you: a friend, coach, or spouse also give you feedback. We want to account for the “self-serving bias”—we can’t always see our own flaws or shortcomings. A trustworthy and honest friend can give us the perspective we often need most!
Now that you’ve set your intentions for 2014, it’s time to begin to schedule in your goals (races, for example) and major life events that you can anticipate happening (i.e. don’t schedule a major family vacation the week before your goal race—you’ll be moody and no fun, and you’ll probably get too tired and under perform).
1. Keep your goals visible eg. hang them up, keep them in your journal etc
2. Share your goals with your #SistersInSport or another trust worthy person and get them to ask you about your progress regularly eg. during saturday morning workouts check in with each other
3. Take action! Do at least 1 thing daily (even if it is a tiny thing) that is working towards your goal. (Remember: Rest is part of any goal!)
4. Most importantly, have fun! Keep it light and enjoyable and you’ll be sure to keep growing and glowing :).
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We can all learn from people who are the best at something: They come closer to the ideal, they have been consistently successful, and as the saying goes, “success leaves clues” (for the rest of us to learn from). Below are some clues to why Kim Smith, the THREE time Olympian, has run the fastest half-marathon on U.S. soil ever and will contend for the NYC Marathon title this Fall.
Sport psychology defines mental toughness as 'an athlete's ability to be consistent'. Well, you won’t find anyone more consistent than Kim Smith. She kindly shared some digestible and usable tips on training, nutrition, rest and race preparation. Can you guess what Kim’s #1 essential training tool is? It's certainly not some expensive gadget you need to run out and buy: It's her training partners! And less is more for this speedster- Kim recommends that you forget the fluff, be consistent, take your easy days easy (so you can push hard on workout days), and don't be distracted by everything you read on the internet. Kim warns that in this era of information overload, sticking to you and your coach's training philosophy is the best protocol... and just because someone else is doing something different, doesn't mean it's right for you!
Kim lives and trains in Providence. Kim’s beloved training partners include her husband, Pat Tarpy and fellow “Run Providence” elite runners, including Olympians Molly Huddle, Amy Hastings, and Alistair Cragg. Her training partners also include Irish Champion Mary Cullen, Katie DiCamillo and Kurt Benninger. Kim is coached by the “Guru” Ray Treacy of Providence College. She is sponsored by New Balance.
Make sure to follow @KimSmithNZ as she looks to defend her BAA half-marathon crown on October 13th.
I am all of these things and more yet in those rare but quiet moments I often doubt who I am.
Am I spending enough quality time with my kids? Do I run enough miles to chase the PRs I have worked
hard to achieve? Do I run too many marathons or races in general? Do I call my friends enough? Did I
forget someone’s birthday? Are my dreams too big? Did I let someone down unknowingly? Did I hurt
someone’s feelings? Am I making my personal health a priority at too high of a cost? Does my sister
know how much I love her? Are my parents proud of me? Did I remember to send those thank you
notes? Do I have time for friendships as a busy parent of three? Did my words and intentions come out
correctly? Should I clean my house more? Am I teaching my kids the valuable lessons they need to learn,
or am I just skating through the day with them? Do they know in their heart that I am there for them no
matter what? Am I a good mother?
The chaotic thoughts in my head, in times of silence, often crowd out the good. They make me wonder if
I am really doing what I should be doing.
I find myself reaching for my phone.
I google….
How to simplify your life?
Only to realize that everything that is in my life has a place and purpose and there isn’t much I can get
rid of. Sure I can check my phone less, or set time limits on distractions but for the most part – I’m doing
everything I can with the resources that I have.
It occurs to me daily, as if it’s a new idea each and every day - that I need to BELIEVE.
BELIEVE that I AM enough.
I AM a loving mother.
I AM filled with the best of intentions.
I AM a good person.
I AM a true friend.
I AM doing the best I can.
So I take this little thought…..BELIEVE I AM…..and I tuck it in my heart. I clear out the thoughts that tell
me I am not strong enough, smart enough, talented enough, fast enough, or good enough and I lock
them away. These thoughts often return, but I am prepared.
I choose to BELIEVE I AM ENOUGH every single day.
Dorothy Beal is a mother of three, runner, blogger {www.mile-posts.com}, writer, coach and marathoner
x 24. She lives outside of DC in Northern Virginia with her family.
Molly Huddle 5K - Molly is my American homegirl. She lives in Providence, RI and trains under the tutelage of Ray Treacy. She is the fastest American EVER over the 5k distance. In 2010 she ran a PB of 14:44.76 and made the final in the 2012 London Olympics. Two recent personal bests in the 1500m and 3000m this season suggest Molly is in the form of her life. Look for her to make the final and be in the battle for some of the top spots in Moscow! Although Molly will have the almighty Ethiopian Meseret Defar to contend with, at this stage in her career she is ready to make a big splash. Although Molly is a self-confessed wuss by day, she’s blessed with a perfect stride, ample experience and years of preparation — she is truly a bad-a** warrior on the track! @mollyhuddle races Wednesday.
]]>Molly Huddle 5K - Molly is my American homegirl. She lives in Providence, RI and trains under the tutelage of Ray Treacy. She is the fastest American EVER over the 5k distance. In 2010 she ran a PB of 14:44.76 and made the final in the 2012 London Olympics. Two recent personal bests in the 1500m and 3000m this season suggest Molly is in the form of her life. Look for her to make the final and be in the battle for some of the top spots in Moscow! Although Molly will have the almighty Ethiopian Meseret Defar to contend with, at this stage in her career she is ready to make a big splash. Although Molly is a self-confessed wuss by day, she’s blessed with a perfect stride, ample experience and years of preparation — she is truly a bad-a** warrior on the track! @mollyhuddle races Wednesday.
Amy Hasting 10k - Amy made the move to Providence, RI last Fall to train with Molly and Kim Smith under coach Ray Treacy. Despite a disappointing run at the US Nationals, Amy is currently in the best track shape of her life. Like Molly, Amy is coming off a recent PB. Is she ready to crack 31 minutes for 10k? I think so—with her fresh 5k personal best and her marathon endurance, this could be her opportunity to give it a shot. Look for her to be in the top half the field, ready to pop a super fast time up against the other superb Ethiopian, Tirunesh Dibaba! @hastyhastings races Sunday.
Alysia Montano 800m- This #flyingflower is the power house of 800m running. Alysia is the US champion and she should be in the battle for a gold medal in Moscow. Check out Alysia’s visual cue: You’ll spot her donning her iconic flowerin her hair and she’ll be wearing yellow or red in tribute to her late grandmother. Watch out for those long, powerful legs gobbling up the track. I’m cheering for her to go for gold! @alysia800 open up her campaign Thursday.
Shannon Rowbury 5k- Rowbury will be up against my girl Molly Huddle in the 5000m. It’s Shannon’s first major championship at the 5000m, but she has already medalled in the 1500m at this level. No doubt Shannon has amazing closing speed, but will she have that 4’01 1500m speed at the end of two rounds of the 5000m? Shannon is not only a fabulous runner, but I’m also super impressed by her non-profit organization for girls. @shannonrowbury races Wednesday.
Jenny Simpson 1500m- Simpson, a former Olympian in the steeplechase (like myself), became the World Champion in the 1500m in 2011 (unlike myself). This year Jenny has returned to her college coach, Mark Wetmore, who coached her to a blazing 3’59 when she was still in college. Recently Jenny has been looking stronger than ever. This woman is full of confidence, strength and speed — truly a winning combination. Can she be beat? @trackjenny
Brenda Martinez 800m- This fabulously smooth 800m runner has had an impeccable year to date with world class times in both the 800m and 1500m. Martinez finished second to Alysia Montana at the US championships, and could be Alysia’s stiffest competition in Moscow. One thing is for sure, her legendary coach Joe Vigil has made sure she has the strength needed for 3 rounds as seen in her now-famous Flotrack workout. She’s definitely one to watch!
Bonus: One of my favourite track stars is Australian 100m hurdler Olympic Champion Sally Pearson. I’ve roomed with Sally in the past and I just love her passion and focus. I was so excited to see her dominate in 2012. Despite some injuries earlier in the year, I hope Sally can claim gold in Moscow.
Disclaimer – I’m emotionally invested to see Molly, Amy and Alysia since I know them on a personal level and they are truly my #sistersinsport. However in spite of not knowing Rowbury, Simpson, Martinez as friends, I’m super impressed by their incredible formfitness this season, that I am hopping on the bandwagon and becoming their super fans!
Good luck ladies! And good luck to the all of the Irish Team — I will always be rooting for theboys and girls in green! The championships kick off tomorrow. Schedule and viewing times can be found here. And of course we will be tweeting from @believeiam and @runprovidence
Plus, your chance to win the "I Am" Butterfly necklace!
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Last week was a big week for me, full of “leaning in” to fears and feeling the excitment. It started with jumping out of an airplane and ended with a public speaking gig on the book Lean In by Sherly Sandberg. Both were scary, nerve wracking events, but they were exciting and admittedly fun as well! Of course, by the weekend I was sleeping 12 hours per night and completely lethargic, the yin to the yang.
I’ve always wanted to skydive, but as a neurotic professional athlete, I couldn’t partake in extreme sports while competing. Those years were followed by a pregnancy, nursing, and an attempt to return to competitive athletics. For a long time I’ve kept that self-preservation, bubble-wrap lifestyle... until now. When my friend told me recently she was planning a skydiving event with high tech-underwear company Dear Kates (soon to be collaborator with Believe I Am.. watch this space), I saw it as an opportunity to scratch an item off my bucket list and spontaneously said, “Yes! Lets do this!” Thankfully, my hubby also gave me the green light at the very last minute :)
Skydiving is the best rush ever! Its frightening to think about, but really exciting and exhilarating to take part in. Having a group of #sistersinadventures to share the experience with and some really dead-on tandem instructors made the whole thing doable for me. It wasn’t until the last second, when I saw the girls jump in front of me, that I thought, “this is stupidest thing I have ever seen!”. An instant later I had jumped and was falling 120mph from the sky without any time to think. Then the initial rush passed and I found myself floating above the Hudson Valley basking in the sun and enjoying a bird’s eye view of an area I know and love well (my in-laws live up there). The entire experience was so exhilarating that I couldn’t sleep from all of the adrenaline in my system—kind of like after smashing your personal best in a big race! In the subsequent days my friend Mylene and I just kept looking at each other and saying, “We did that, can you believe it?” It was a very empowering experience. If I can do that, I can do anything!
Watch a video of the jump here.
My second experience of “leaning in” to fear that week came via a local Pecha Kucha. Although I admittedly have the Irish gift of the gab, I still share the world’s #1 fear (it’s not jumping out of planes)—public speaking. Here at Believe I Am we are all about encouraging people to overcome obstacles and reach their potential. This leaves me no choice but to practice what I preach. If I talk the talk, I need to walk the walk. Remeber, thoughts become words; words become actions. This event wasn’t a spontaneous decision. It was something I had planned to do. I knew I had a resistance around public speaking and that the only way to deal with this was to do it and overcome the fear associated with it.
Learn to turn your thoughts into action with our free goal setting worksheet: here
I have lots of strategies for dealing with fear and nervousness from racing as a professional athlete. I knew that simply labeling the stressor as a “challenge” (instead of a fear) can really affect the psychosomatic response. This Pecha Kucha was an opportunity to test these theories in the real world. I know that rushing around and training hours before the race is the worst thing you can do for performance. I also know I should be mindful and ignore the “mental gunk” and internal chatter of identifying as a “non-public speaker.” I was prepared and armed for the “fear” (aka “excitement”) as it came and went leading up to the speaking engagement. In addition to being motivated and really wanting this experience, having a strategy and being prepared helped immensely. I was determined to disarm fear’s hold on me! I wore my “I Am” butterfly necklace as my shield and as a reminder to be courageous and to give the love :)
If you haven’t read book Lean In by Sheryl Sandberg I’d highly recommend it. As mother running my own business, I loved reading about such a successful woman. My favorite part of the book is where Sandberg explains that the main roadblock for any woman’s success is her own internal obstacles—self-doubt, shyness, lack of confidence etc. It is this EXACT reason why we started Believe I Am! We wanted to share our own experiences – specifically that despite being elite runners, we also had to overcome these same obstacles. And overcoming self-sabotage is important in each step of setting, sticking to, and achieving your goals.
One thing that is really evident to me about leaning in, is that if we are leaning forward in one direction, we are also leaning back in another. This balancing act is really a dance (balance comes from balar: to dance) of leaning in and out, side to side, up and down. As I lean in to my roles as a mother and owner of a small start-up business, I must recognize that I’m leaning back from my previous life of racking up 80-90 miles per week of running—and thats ok. I’m spending my time doing what I love, so leaning back on running is what I need and, more importantly, what I want at this time in my life.
If we are really leaning in and going after our dreams, we also need a support system before we fall flat on our face. This is where our family (or close friends) and our community can really help us transcend our individual potential. My community of “Run Providence” elite runners have helped me become a better runner, and have made the entire experience a lot of fun. Its all about finding your flock! This community of support is our vision for Sisters in Sport: a network to share knowledge, encouragement, dreams, and desires (More to exciting developments to come on that front this month!). Before I arrived at the skydiving ranch last week, I had never met Gia and Michelle, two running friends of running friends who happen to be the models that jumped out of the plane with us for Dear Kates. I felt like I knew them right away, and I can’t wait to meet them for a run someday soon. #Sistersinsport is real, people :) Virtual friends can turn into real friends—Hooray!
Don’t waste your time believing you can’t. Learn strategies for overcoming your fears. Be mindful of the negative self-chatter that can hold you back, and set a goal to squash your fear. You will set yourself free to float like a butterfly :)
Let me hear a fear you would like to overcome! Expose that weed so we can help you chop it up and get it out of your mental and emotional space. Share your fears in the comments below and to celebrate the launch of our new eco-friendly USA made "I Am" Butterfly Bling and you could be in with a chance to win one!
There can only be one winner, but everyone else can get a FREE journal with any Butterfly Necklace purchase before midnight EST Sunday July 7th!
The winner is Megan Buschkopf! Please email me ro@believeiam.com before July 14th. Thank you!
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As track season is swinging into full gear, us track geeks are treated to Diamond League events, National Championships, State Championships and NCAA competitions on the TV and internet every week. Did you know that many athletes put just as much emphasis on their mental preparation as their physical training in order to perform at the highest level?
For example, some athletes listen to certain songs, while others relax by listening to guided meditation. Some athletes get moody and snappy, while others like to be around friends and family: There is no one universal method. Each athlete develops a routine that enables them to get into their IZOF (Individual Zone of Optimal Functioning) and perform at their highest potential.
In order to “win the game upstairs” many professional athletes use a little trick called Visual Cues.
A cue has a powerful ability to act as a reminder and evoke a thought or emotion that is conducive to an athlete’s performance. It thus gives the brain something to focus on in stressful situations. We all know racing can create extreme nervousness (often ensued by doubt and anxiety). As irrational, self-sabotaging thoughts begin to creep in, visual cues help refocus your mind and bring it back to a place where you are ready to achieve your best. Your internal world affects your external reality!
If you happened to catch the Pre Classic last weekend, Alysia Montano was wearing her signature flower in her hair during the women’s 800m race #flyingflower. Alysia sells her flowers on her website, and has designed each flower to have a specific power word associated with each color. Alysia has said the flower reminds her of her youth when she would play with her brothers. It also reminds her of feminine strength. This American record holder and US Olympic finalist embodies feminine strength in every race! Good luck this season, Alysia!
Other big stars of track and field have been spotted with their “cues.” Olympic champions and medalists are no strangers to the benefits of this effective mental strategy.
Felix Sanchez from the Dominican Republic won the men's 400m hurdles in the London Olympics. He crossed the line and immediately took a photo of his grandmother out of his uniform. His grandmother had passed away during the Beijing Olympics and her death was devastating for him, causing him to drop out of his race. Four years later he won a gold medal in London wearing spikes with "abuela" (spanish for ‘grandmother’) written on them. Read about his win here
Mesert Defar is a two time Olympic Champion and multiple World Champion from Ethiopia. Last summer in the London Olympics, she won the gold medal in the 5000m. Upon crossing the line, she fell to her knees and pulled out a photo (again from inside her uniform) of the Virgin Mary. She proceeded to kiss the photo, show it to the cameras and put the picture on her face. Obviously this image meant a lot to Defar, and its symbolization helped her during her gold medal winning performance.
Chrissy Wellington is a four-time Ironman Triathlon World Champion, and has talked a lot about the mental strategies she uses during her races. Chrissy has said she writes mantras on her water bottles and on her legs! Read more performance tips from Chrissy here and more on her mental preparation here.
And, if you really want to know, it's not just the Olympic champions that do this. As two professional runners, we started this company in order to share our mental techniques that allow you to achieve your best with as many people as possible. Lauren Fleshman has admitted to thinking about the image of a Lion when she's racing, as a reminder to embodying its courage and finishing ferocity (I recommend you to listen to her talk about this on Flotrack ).
I myself draw a heart and smiley face on my hand while racing. These symbols remind me in those last few moments before the race begins that despite the nervousness in my body, I am doing something I love, enjoy and have worked very hard for. It serves as a reminder that I'm truly happy to be competing. I love this strategy because no matter how motivated or how fit I am, in those final few minutes before a race, my mind can play all sorts of self-sabotaging tricksand doubts can flourish in an instant. This strategy reminds me to ignore those thoughts and remember the truth—that when I run free, I run fast and I have fun!
With our favorite mantras and power words we’ve created a performance shirt and temporary tattoos to help you remember your power words. It's our sports psychology power pack! The shirt has a great racing mantra (Free, Fast, Fun) and the tattoos have the "Joy" tulip, "Courage" ninja star, "Strong" flower, "Free Fast Fun" heliconia, and the "I am Fit, Courageous and Love" butterfly.
'Tis the Superwoman season (Mother's day is May 12th).We want to giveaway our "Strong" shirt and necklace to some very special Superwomen. Know any Superheroes that should be on a pedastal? I bet you do! We all know those special women in our life, the true super heros. They do the self-less, thankless work, they are ones that raise energy of our environments with their campassionate work. We know their struggles, their fortitude, their courage to overcome, their generosity, their selflessness, their genius, and their strength. Many times our sisters (biological & non-biological) provide us with the strength to keep our heads up when times are rough. They have the ability to inspire us to follow our dreams and do more good in the world. Here is your chance to give them that "Shout Out" and nominate them in the comments section under this blog where they'll be entered in a draw to win our Super Pack!
This shirt is our version of a Superwoman costume — embodying strength, yet remaining feminine. You don't expect your hero to wear a cape and spandex (thats just NOT her style), but you DO want her to know that you think she has super powers! She can wear our shirt that subtley spells out "STRONG" and it can remind her of her strength whenever she wears it, yet nobody else needs to know. It's a message to her, not the whole world.
It's time to tell your Superwoman that she is a force of goodness in your life. This shirt can remind her enough to set more goals, overcome her own struggles and banish her doubts. It's time to thank her for the times she has provided that kind of support for you especially when you needed it most.
1) My "twin" cousin Louise is an intenstive care burns-specialist nurse, who has overcome some SERIOUS medical conditions herself. Lou's countless stories of saving burn victims bring me to tears and break my heart. Lou is a true Superwoman in my eyes and I'm so grateful for the work that she and her husband do. Medical professionals are truly the most noble people in my book. Lou inspires me to want to do more, give more, and help more people. Thank you Lou! (Oh and Lou some how made it from Dubai to Dublin and over to Beijing to support me running in the Olympics!) Look at her son, what a cutie :)
2) My good friend Mylene is a generous, self-less, super talented chef and artist, who also just happens to be the kindest person alive. If you know her, you know I am NOT exaggerating. This lovely lady has worked with the most severely mentally challenged people in our community for almost 20 years!! I take my hat off to her and her selfless work, and thank her for the light she shines. Currently Mylene is off in the Philippines volunteering at an orphanage and teaching young girls. She's a little living saint :)
3) My mammy has worked since she was 13 years of age! A self-taught entreprenuer, my Ma ran her own Chipper (Irish fish and chips restaurant) for about 15 years. Now she works with the elderly doing daily caretaking and providing real genuine loving contact. Never afraid to speak her mind, this STRONG lady probably could have been a professional golfer in another lifetime!
There are many more super strong women in my life, and I know I am very lucky to have such great role models. For example my coach Noreen O'Reilly spent gazillions of (unpaid!!) hours coaching me, and driving my friends and I up and down the length and breadth of the island of Ireland in the name of competition and running! What a legend.
My aunt Lilly never wed but that hasn't stopped her from having a strong hand in rearing every child in my extended family at home in Rathnew, Ireland. She is always there for each and everyone one of my cousins and every little child just adores her sweet singing voice, generosity and kindness.
Now its your turn! Tell us who your heroes are!
We want to hear your shout outs, your notes of gratitude, your support and your belief in your Sisters in Sport & life. We have 3 "Believe I Am Strong" super-soft, organic, and sustainably made "Superhero" shirts to give away and 1 GRAND PRIZE of a Super Strong Gift Pack which includes an Erica Sara "Strong" necklace and our NEW version of the "Believe I Am Strong" shirt (a tank top—coming soon!)
Put a "S" on her chest! Take it away Alicia! :
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According to our recent survey, almost 60% of our customers are looking for sports clothing from Believe I Am....Viola.....Ask and you shall recieve :) Let me present to you, your personal record-breaker super power tank top!. The Free, Fast, Fun mantra has been known to help this runner break records and personal bests left and right.
]]>According to our recent survey, almost 60% of our customers are looking for sports clothing from Believe I Am....Viola.....Ask and you shall recieve :) Let me present to you, your personal record-breaker super power tank top!. The Free, Fast, Fun mantra has been known to help this runner break records and personal bests left and right.
Sometimes I try too hard in a race, and as a result, I tighten up, slow dow, and under-perform. This design is about releasing the pressure and letting the energy flow. The Heliconia flower beautifully represents that flow through its form. It reminds us that we run our best when we are running FREE (of pressure, results, stress). When we run free, we run FAST. When we run fast, we have FUN! Trust us, it works!
You choose!
Help us decide which eco-friendly bamboo performance tank to print by pre-ordering the shirt you want to see printed. We have two choices: black tank with pink print, and royal blue tank with white print. If you want to rock this shirt for your next race, be sure to order it today and tell your friends so enough get printed!
From the manufacture: "Get a flattering, competitve edge with this bamboo blended racerback tank. It gives you both freedom of movement and is a great fit. It is naturally anti-bacterial and hypoallergenic without chemical treatment, the bamboo fabric wicks away mositure and is breathable. Made from in China and printed in the USA.
PRE ORDER Black Shirt HERE
PRE ORDER Blue Shirt HERE
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Olympic finalist, US champion, Molly Huddle admits she's a "grade A weenie" on a daily basis. How does this self proclained "worrier" peform like a bada** warrior when she's on the track, becoming the fastest American of all-time, making the Olympic final, and winning the US Championships? Molly writes and shares her tips on how to best prepare for your next race and become "Race Brave", no matter where you fall on the worrier to warrior spectrum.
Race Brave by Molly Huddle
Here is a partial list of things I have run away from:
I am not a brave person. I’m the exact opposite, actually; I’m more of a grade ‘A’ weenie. But, being a professional distance runner requires some degree of cool headedness and well, I basically learned it. I studied the apparent grace under pressure of my sporting idols the way you learn rough choreography to your favorite Destiny’s Child song : you watch and mimic....in your living room. And you can too! It’s part psychology but mostly just organizing your thoughts. Actually, depending on how you handle stressful situations, you may innately know how to perform.
Some people thrive on race day pressure, while others perform well in practice but can’t seem to hit competitive goals. Regardless of the size of game day aspirations, race morning usually arrives with a side of adrenaline, which causes a milieu of responses depending on where you are on a scale of ‘worrier’ to ‘warrior’. You may be able to tell how you respond to such stress already. If you’re more of a ‘warrior’, you’re likely lifted to a new level of performance in races and feel so very alive by high stakes scenarios. ‘Worriers’, perhaps you don’t sleep the night before the race, pee your pants on the start line, forget your shoes or any other negative response to the effects of stress-brain. But worriers, worry no more, because both categories have strengths, we just need to let them work for us not against us!
Firstly, we ‘worriers’ are good planners, and what race is benefited by excessive, almost obsessive planning and long term preparation than the marathon!? This distance may suit you well, but all distance running falls into this category to an extent so don’t let me limit you here.
Below are some of my favorite ways to control the debris-filled tornado of worries inside your brain, and they basically all entail just writing stuff down:
Molly's Tips for "Worriers"
1.) Write down a schedule for race day logistics including transportation, meal times, any other important locations or instructions , lists of what to bring, etc.
2.) Breakdown your goal. Is it a specific time? try writing out splits and using them as a guide for piece by piece racing. Smaller steps are less intimidating to think about and make focusing more manageable.
Do you have a place goal? Who can you stay with to hit that pace? What is the most simplified strategy?
3.) Squash the worries and negative thoughts-what are you most afraid of happening? How would you remedy that or deal with it? You may then throw that piece of paper away and also consider coming up with a positive mantra to repeat (sport psychology bonus!)
Now for the Brave among us! You are arguably the cooler crew and I’m not sure why you chose distance running, but apparently a shortcoming of ‘warriors’ is lack of long term preparation. That combined with your thrill seeking nature might make you more suited for the mile or other shorter races where tactics and exciting sprint finishes come into play, but that's just a suggestion. Don't let me put you in a box!
Race day is where you naturally shine, but maybe you could shine even brighter with a better long term training routine. Here are some good ways to keep yourself accountable:
Molly's Tips for "Warriors"
1.) Partner up! Training partners keep the runs fun, create synergy and you can feed off any competitive nature by simulating a race.
2.) Get a coach-someone to lay out a plan, motivate you or just straight yell at you to get your work done consistently. I bet a worrier makes a fabulous coach.
3.) Reign in your zest for life until race day-this is just temporary but if your daily life is a series of all night cram sessions, weekend raves and drifting around the autobahn, maybe tone it down a few weeks before big races to save energy, get enough sleep and focus on the minutia that seems to enhance your running by keeping you uninjured.
Good luck to you spring racers-be you fearsome or fretting, may the competition be fierce!
Molly Huddle
Follow Molly Huddle on Twitter @MollyHuddle
Molly Huddle, US Olympian and 5000m record holder (14m44s), lives and trains in Providence, RI with her husband Kurt Benninger. She trains under the tutelage of "The Guru", Ray Treacy from Providence College and runs for Saucony. Read an excellent interview with Molly in the latest issues of Freeplay Magazine.
Thanks to Freeplay Magazine and PhotoRun for the use of the photos for this article.
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Dr.Samantha O'Connell is here to introduce you to the benefits of pessimistic thinking! Although here at Believe I Am we promote "mindfulness" and try our best to inspire you to think better about yourself, we also know there is a lot to be learned from our negative thoughts, and that being forced to "think positive" in ALL situations is NOT always beneficial for ALL people especially when it comes to performance in sports or "high stress" events.
We've all heard of optimism and pessimism, but what do you know about about defensive pessimism? Even a typically optimistic person can become a defensive pessimist in preparation for performance! read more
]]>Introducing Defensive Pessimism
Messages about the benefits of optimism and the negative sequelae of pessimism are pervasive throughout the popular media as well as the empirical psychology literature. Moreover, as teammates, coaches, educators, and therapists we are often encouraged to promote optimism. In the field of sports psychology, the literature is defined by messages advocating positive self-talk and flawless imagery. It is understandable how the supporters of positive psychology can easily maintain the message that “optimism is good” and “pessimism is bad.” Current research suggests, however, that this may not always be the case for all people at all times, and that for some individuals, pessimism serves not only a self-preserving role but also a problem-solving strategy (Norem & Chang, 2002). (See our blog on "negative thinking" )
Contemporary research in the field of explanatory style, that is, the study of the way people explain the events in their lives, suggests that there are potential benefits and costs of both positive and negative thinking, and that for certain individuals forcing an optimistic style could be detrimental to performance (Norem & Illingworth, 2004). In the sports psychology literature that is available to athletes, there is an over-emphasis on the benefits of optimism and under-emphasis of potential costs. Virtually all performance enhancement techniques combine ingredients of focusing on the task at hand, positive visualization, and affirmative self-talk. Are these techniques warranted for all individuals at all times?
Research suggests that we might consider the costs and benefits of two contradicting explanatory styles: Strategic optimism and defensive pessimism (Norem & Illingworth, 1993). Strategic optimists avoid thinking about the task at hand and maintain a positive mood; defensive pessimists ruminate over possible negative outcomes and often are in a bad mood before performance.
Some research suggests that for strategic optimists, forcing them to consider failure results in increased anxiety (Sanna, 1998). Conversely, for defensive pessimists, research suggests that if mood is made positive and they are not allowed to consider failure, they show increased anxiety (Norem & Cantor, 1986; Norem & Illingworth, 1993; 2004; Sanna, 1998). While mood may differentially impact performance based on individual differences in explanatory style, most research suggests that facilitating or impeding the “thinking through” component of the style is even more salient in terms of the impact on performance. There is limited research, however, regarding individual differences in explanatory style and performance, and there is no published research using athletes that considers the interaction between performance-enhancement technique and explanatory style. In an attempt to help athletes achieve peak performance states are sports psychologists actually performing a disservice to some by insisting that they “focus and stay positive?”
My research attempted to provide further evidence for the constructs of defensive pessimism and strategic optimism in athletes, and explored whether differences in explanatory style and performance enhancement techniques can predict who will perform better in sample of athletes. My study sought to apply Norem’s theory of defensive pessimism and strategic optimism to the athletic performance domain. The performances of defensive pessimists and strategic optimists were compared across three imagery conditions: imagining perfect performance, imagining the possibility of failure, and relaxation/distraction. Results add to the body of literature suggesting that some people (defensive pessimists) are individuals who are generally higher in anxiety, lower in confidence, and perform better if they are allowed to consider negative outcomes.
I wanted to update all you awesome people on the latest news. My "official" role with Believe I Am has come to an end, and my partner in crime, Ro, is taking over the whole shebang. I am graduating to the position of #1 fan and eternal #sisterinsport, which will make a lot of sense when you read the details.
]]>With Picky Bars growing so much and being in my house, it has become very difficult for me to pull my weight with Believe I Am. Add a baby into the mix and my goal to spend significant time writing my book, this will only become more challenging. Even though Ro has always been willing to take over the load, and never complains, I just don't feel right about things not being even, and I wanted to hand the business over to her before it became a problem. She deserves it.
When Ro and I talked about this change for the first time, it was very emotional. This business gave us an opportunity to do something we believed in together, and was a way to grow closer as friends despite being 3000 miles apart. Over two years we had to figure out a lot of challenges, collaborate, compromise, strategics, check lots of boxes, round up lots of money to buy inventory, pitch ideas to huge companies…and with each challenge we grew wiser, more experienced, and closer as friends. If you ever have a chance to start a business with a friend you greatly admire and respect, DO IT! Communicate honestly and put your heart into it and you just can't go wrong.
Ro has always been the spirit and heart of our little business and has already proven she is capable of running the show time and time again. Her passion for the sisterhood of sport and her commitment to spreading an epidemic of joy and confidence among women athletes inspires me. You simply will not find a more loving and generous woman on the planet. Just ask any of her friends. The girl is gold :)
It makes me so happy to formally give her the torch and adapt myself to a support/fan/friend role. I can't wait to see how she blossoms as a mom and the CEO of her own company! The nature of our friendship has always been about sharing thoughts and ideas, and supporting one another's lives, and that will never change. Now I'll just be first in line to buy the new stuff, and you better believe I'll heckle her for a co-founder discount!
So as I depart, I want to thank each and every one of you for being a #sisterinsport and spreading the good juju around. Significant pieces of my heart and soul are in Believe I Am. I'll always be no more than a stones throw away. Please join me in congratulating Ro on becoming the Queen Bee! Ro, I believe in you girl!
xoxo
Lo
p.s. If you could take this brief 10 question survey, Ro will give you $5 off your next purchase!
I see yoga and running as yin and yang — as complementary exercises. Running is “yang” — fast, aggressive, high-energy exercise. Yoga is “yin” — slow, soft, passive exercise. They are two sides to the same coin and can support each other.
Running is a great outlet for our natural competitiveness. It’s a way to push ourselves to the limits, where we “get after it” and feel alive! The benefits of running are widely documented — increased cardiovascular fitness, increased energy levels, increased serotonin levels (happy hormones), and disease prevention (and much more). Running can be an exhilarating and freeing activity, a mood enhancer, and the perfect antidote to a sedentary work life. However, despite its perks, it also can be stressful on the body since it increases cortisol levels (stress hormones), creates muscular imbalances, and increases muscle and fascia tightness, amongst other ailments. Without proper build up in training, conditioning, and rest, too much running can cause injuries and can lead to overtraining, which is no fun.
Enter yoga.
Just like the exhale needs the inhale, our bodies need relaxation after exertion.
Chilling out and really relaxing isn’t easy for everyone. Serious runners (I am going to generalize based my own experience) are competitors. They love to race, to win, to be the best, and to be their best. They are achievement-oriented. Their competitive nature allows them to win races and go “ballz to the wall” over and over again. We can become addicted to the post-run endorphin buzz and this amped up feeling — the need for speed can be an incredible craving (some people find it hard to slow down even when it’s to their own detriment). For me, running can be a stress reliever, but sometimes if I’m maxed out, running can cause more stress — and a yoga class should probably be in the cards instead.
Yoga can support the racing body and mind — it can force you to do proper stretches, keep you limber, and help you fully relax. If you find yourself injured and unable to run, yoga can help you heal. It has been proven to decrease stress by reducing the tension-triggered cytokine (a type of protein) that can make you feel tired and moody, and it can allow healing to occur. Breathing exercises can activate “nature’s valium.” “Deep, slow breathing activates the parasympathetic nervous system and releases the body’s own valium — GABA (short for gamma-Aminobutyric acid),” according to Dr. Sara Gottfried. Powerful stuff.
Yoga also focuses on intention and cultivation of gratitude, mindfulness, and attention, which benefits running and many other aspects of life. Read our previous blog about the importance of relaxation for runners. Practicing these habits is essential for attaining a peaceful, calm, and focused mind. Yoga can be a powerful tool to strengthen these neurological patterns and cultivate this conscious way of living.
Something that yoga isn’t intended to do is to promote competition or comparison with others. Although competitive nature is adorned in our western society, without keeping it in check, competitive nature can lead to exhaustion, distress, and the overwhelming sense of being trapped in a rat race. Yoga can provide a beautiful space to reflect on our overreaching competitive nature, and to see that in many contexts it’s just ego and silliness.
I think that runners should aim for restorative yoga practices. Although the hot ‘power’ yoga classes exist, I think that what most runners need is to learn how to feel totally relaxed and give something back to their bodies, rather than just find another way to push it.
It’s essential to be able to relax, especially before a race, going to sleep at night, or during a hard workout or challenging life event. Once you master the ability to relax, you can use it at will in many areas of your life. Runners should not aim to be the most flexible in the class — it’s just not a requirement to run fast. But on the other hand, overly tight hamstrings and hips can cause serious injuries, so try to find the sweet spot.
Both running and yoga have the ability to bring us into the present moment by guiding our thoughts and attention into our bodies. Our minds can be obsessive little dictators — racing off to ruminate on the past, or bouncing around our never-ending task lists, hopping from “he said” to “she said,” then onto dinner plans, etc. Even studies have shown that our minds spend nearly half our time on something other than the present moment! Exercise has the potential to bring us back into the here and now —to get out of our heads and to truly engage in the sacred space where life unfolds, moment by moment, breath by breath.
This blog originally appeared as a guest blog for Jasyoga.
Jasyoga is functional yoga, optimized for your sport... and your life. From marathoners to NBA ballers to rec soccer players, Jasyoga helps people optimize their athletic experience by coaching them to use yoga for injury prevention, recovery, and performance. Created by former collegiate athlete Erin Taylor, the mobile studio travels on-site to work with clients, and offers private and public instruction in the Seattle area, as well as online tutorials and videos. Learn more at www.jasyoga.com.
]]>As a kid I knew a couple of things for sure: kids know what they want and are not afraid to dream! I loved watching the Irish athletes running in the Olympics. It ignited something inside of me. By the time I was 11, I was so “into” the sport, I told people I would love to go to the Olympics. I wanted to train really hard in my local running club and become a world class runner (but thankfully my smart coach knew to hold me back to appropriate training levels). However, after several more years of training at age 16, I felt that “I wasn’t talented enough,” to go to the Olympics. I still loved the sport more than ever and running was “my thing.”
Over the next two years I made steady improvements in my times and fitness levels and eventually was offered a scholarship to Providence College. After college my running took me all over the world and I had opportunities to race throughout Europe, Asia, Australia, South America and the USA. I was able to have amazing experiences like taking a boat up the Amazon River, walking on the Great Wall of China and falling in love with a country and its culture like I did in Japan. As you can see my love for running took me on an incredible journey.
Besides opportunities to travel and race in the Olympics, I benefited in many other ways through my participation in sport. I learned through experience and participation and not just from reading theories and books. I learned that moving my body was exhilarating and fun, and I gained a keen sense of the “mind-body” connection before I could articulate what that concept was. I developed social skills that allowed me to work well with teammates and even befriend competitors. I learned the value of teamwork, and benefited from the synergy of working with people. I learned physics, specifically the causality principle; the harder I trained, the better I did in races. I learned nutrition and biology—the importance of healthy balanced meals gave me the energy to perform well and thrive. Running taught me to endure, to work hard, to put in effort and experience delayed gratification. My passion and interest in my sport made me a more disciplined and a better behaving teenager and college student. I cared more about running, than any subject in school, and it motivated me to stay on top of my grades and to be responsible in order to be able to pursue my passion.
As I mentioned – I raced all over my county, my region, my country and lots of other countries. Sport is a great connector and uniter of people from different places. Its great to feel like a citizen of the world – to know that people everywhere are different on some levels, but the same on others. I learned the difference between intrinsic and extrinsic reward. Sometimes my best races weren’t when I won, they were when I was beaten and I did my best. A personal record, is one of the most satisfying thrills of sports. The feeling of progress and momentum is very gratifying. For me, it definitely trumps any projected glory or recognition from outside sources.
I learned the importance of having a dream and how to set goals. I feel that kids are not given enough encouragement to dream. However, I think its also really important that kids know how to set goals. Big dreams, such as going to the Olympics, are achieved after years of progression. Its years of achieving small, attainable goals, that gets someone to eventually reach their dream goal. Having dreams and goals can steer our lives, setting the course and give us the motivation to head out and endure the rollercoaster journey . . . And finally, I learned that aiming to be the best you can be, is more effective than trying to “be the best” at something. If everyone could reach their potential, the world would be a much happier and productive place.
So I’ve been asked, would I recommended participation in sport to my daughter? Would I like her to learn, to dream, to set goals, to meet people from all over the world, to be in tune with her body, to learn to be resilient and overcome obstacles, to experience natural highs and exhilaration (and the lows of disappointment), to learn how to nourish and respect her one and only body, to develop social skills and working with a team, and ability to work independently? I would love my daughter to find her passion, which I hope will give her all of the benefits that sport gave me.
Roisin McGettigan-Dumas grew up in Ireland and currently lives in Providence. She attended Providence College on a track and cross-country scholarship, where she was a four time All-American (Indoor Mile & 3K Steeplechase), Big East Champion and a Psychology major and Environmental Studies minor ‘03. Roisin went on to complete her Masters degree in Educational Counseling at Providence College, while also competing in international competition as a professional athlete for New Balance. In 2008 she represented Ireland in the Beijing Olympics in the 3K steeplechase, where she reached the final. In 2010 Roisin married husband Myles Dumas, a graphic designer, New York native and fellow Providence College alumni. In 2011, they had their first child and also started their own company, Believe I Am (believeiam.com) along with fellow professional runner Lauren Fleshman. Believe I Am creates training journals and apparel that share sports psychology techniques and inspirational messages with women of all fitness levels.
*This blog originally appeared in the 2013 Spring edition of the She Shines Magazine for the YWCA RI.
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