I can’t do speed work – I don’t have a track!

This article is in response to another couple interesting comments I’ve overheard recently. One runner going on vacation wasn’t going to have access to any track facilities another lives somewhat remotely and doesn’t have a neighborhood track (even if he did it would probably be inaccessible… but I digress).

Too often both as coaches and as athletes we are victims of our habits. We come to think that the place we do speed work or any quality paced training is the track. We think that 800 meter repeats are track workouts. We think that sprinting is only on a track straightaway or infield/football field. Unfortunately, this is the farthest thing from the truth and in fact this thinking is no more than an excuse (I’m not sure it’s even listed in the Excuse Book!)

There is no magic in running in a 400 meter circle. In fact for those of us in the USA – heck, it’s not even 4-laps-to-a-mile. It’s just short of a quarter mile (440 yards). We become enamored with 16×400; or ladder workouts 400-800-1200-1600-1200-800-400; or 100s hard straightaways alternating 100s easy curves. It all seems so even and tidy. But let’s explode this mindset.

Some critical understandings:
“Quality” runs are most commonly defined as runs that are paced approximately at just slower than 10K race pace and faster… all the way up to sprinting.
Quality workouts should be maintained in varying amounts, distances and paces year round.
For some runners, doing regular running in circles on a track lead to specific stress injuries from going in one direction on the track.

Research is sometimes carried out on tracks but far more often in laboratory facilities on treadmills (so they can control and do all that measurement stuff). From their data the physiologists and coaches can extrapolate into optimal workouts based in the research. Why do I mention this? Because the actual research often quotes “time” and “pace” efforts but seldom reference “400 meters” or “600 meter repeats”. The research will most often quote something like this: “maintaining vVO2max for 3:00 for a total of 15:00 with equal rest is optimal for eliciting lactate threshold improvement.”

So, where did the mindset for a track occur? In practitioners (coaches) such as myself; out of habit, convenience and control perhaps and certainly comfort zone for those who are detail-oriented minded who want exactness. (3:00? I don’t want to run 765 yards. I want an even 800. Get the idea?)

To the point of this article: you do not in any way need a track to perform your quality work. It is merely an excuse you choose to use because you want to stay in a comfort zone run or just don’t want to do the hard stuff.

Think of any track workout and translate it to the roads, the trails, the canals or just your neighborhood block. My club in Arizona knows that if we are off a track for some reason – we hit a great mile long stretch of canal banks. It does not stop us from doing repeats.

Here are some quality running ideas sans track:
Fartlek (aka speedplay) is specifically designed to be a quality workout. Alternate paces every 30 seconds, 1-3 minutes or whatever. What paces? 5k, 10k, mile, faster than mile, race (i.e. marathon or half-marathon) goal pace, recovery jog.

Timed repeats are easy. Use your countdown timer on your watch for a specific time – just set it and go! Keep the countdown timer repeating and you have an instant coach tell you when to move out and when to jog your recovery. Again, mile to 5k paces are good paces.

Surges are excellent ways to add variety, liven up your legs, and get a great workout. For each mile (or half mile) throw in a surge at your 5k race pace for about 400 meters – oops sorry, we’re not on the track – I mean 1:45 or 2:00.

Fast surges can be integrated for shorter spells but at faster paces yet. These are excellent for leg turnover. Do faster than mile pace for about 45 seconds each mile or so then fall back into your long run pace. This is an excellent training approach for distance folks. Try a 10 or 15 mile run like this! You’ll have “raced” 1-2 miles in the course of your long run.

Marathoners can use surges integrated with your goal paced runs. This is excellent physical and mental conditioning. Let’s say you’re going on a 10 mile marathon goal paced run. With hundreds of variations you can throw in a fast 2:00 or mile or 5:00 or whatever and then return to your goal pace. This forces you to learn how to change paces and find your goal pace under varying conditions and feelings.

You say you’re one of those people who just can’t live with that free-flowing quality work? You say you “gotta” have the security of “knowing the time and distance precisely?” OK, in the middle of one night, go measure and paint small markings on the road. I’ve seen in several neighborhoods, roads and canal banks some markings for distances. Just don’t get caught. It is frowned upon.

And if you don’t have flat roadways or areas to run – all the better! No excuses! As you can see there is no excuse to avoid quality workouts just because a track is not available.

Screw the Goals Give me the Donut!

You can now order my new eBook on goal setting – Screw the Goals Give me the Donut. You will also get a free copy of my eBook “Focus for Fitness” the perfect companion book.Over the years I’ve had a lot of discussions even debates about setting goals. Most often the debate with individuals end up revolving around reasonableness of the goal or failure to meet goals. I address both the issues in plain language.

There are some “motivational speakers” or “success coaches” (jeez I hate those terms) who take the approach that goals are useless. They even have anecdotal examples to support their cases. “Joey Bob Millionaire got there and never set a goal in his life…” Or, “Janey Whiner failed constantly until she didn’t set a goal…” They go on to explain how not setting goals leads to the ultra-successful and that goals actually set limits to performing even BETTER than that limit. In fact one such speaker calls goal setting “pop-psych rubbish that simply doesn’t work.”

The problem is that they ignore the research on the topic. Those are nice taglines and PR to get attention and sell books. However, it’s half truths twisted to fit their marketing angle. The facts do not support their assertions. Well, OK, truth be told, if they use the approximately 15% of the population who in fact do not thrive on goal setting, then they are correct. I’ll stick with research and what helps most people most of the time… PROVIDING YOU FOLLOW THE RIGHT PROCESS!

Set a goal too high and you set yourself up for failure. (See goal setting doesn’t work!)
Set goals to low and you drift away because they don’t fire you up. (See goal setting doesn’t work!)
Don’t set goals and you succeed in not failing to reach them. (See NOT goal setting works!)

“Screw the Goals Pass me the Donut” is now available. This book is really a “goal setting for the cynic” or a goal setting for dummies type book (which of course I can’t use because lawyers would be pissed off at me for using that title). It demystifies the process of goal setting. It absolutely does not take the typical sports psychology “fluff” approach. It does not promote that “you-can-do-anything-if-you-put-your-mind-to-it” or “if-you-set-goals-the-world-will-be-yours” crap. The examples are real.

I have a built in cynic to guide us along the goal setting path throughout the book – Christina the Cynic. She helps keep it real. You can read more about her on her blog. She’s a real person – just like most of you! (PS Read her blog on donuts.)

So if you want to learn how to set goals in such a way to actually have them work for you and not against you; or if you want to learn some specific day-to-day strategies to achieve your goals; then this is the book for you! On the other hand, if you are in the 15% that just refuse to buy into goal setting – cool. Buy the book and be entertained.

With these two publications, you’ll start to see that goals are just a bunch of dreams (just like those motivational speakers I mentioned up top would claim) unless you have a proven process and you do something today, now, this minute about those goals… like get this eBook!

Mental Game Survey Reminder

If you haven’t yet done so – please take just a quick moment to take this short survey. I’ll be posting a survey summary here in the next couple weeks.

I am excited to announce a joint project. Dr. Patrick Cohn and I are collaborating on mental game training materials specifically designed for runners, duathletes, triathletes and endurance athletes.

You can see some of Dr. Cohn’s materials here. He also has a great site for parents of youth athletes.

But, our first step is to get some feedback on what aspects of the mental game YOU want to learn more about and HOW you would like to learn it (CD, podcast, eBook, DVD, etc). So, if you have just a couple minutes (really – it’s pretty short) please click here to access the survey.

From time to time, I like to check in with you and other readers
to ask a few questions about your mental game. This way, I can help you better with your top mental game challenges in track and field, running, or racing.

But to help you better, I need your input!

I need you to complete a short survey about the mental game
challenges you (or your athletes) face in track and field.

Your answers will give me the input needed to bring you the
most relevant and practical information about how to improve
your (or your athletes) mental toughness.

The survey should only take two minutes of your time to
complete. Here’s the link:

Runner/Triathlete Survey
(Please copy the entire link into your browser)

For giving me two minutes of your time, I have a special bonus
for you after you complete the survey.

Leading mental game authority Dr. Patrick Cohn and I have recorded a special audio program for track and triathlete competitors titled:

“Five Mistakes Runners Make with Their PreRace Mental Preparation”

Complete the survey and grab the MP3 file:

Runner/Triathlete Survey
Thanks for Your Help,

Coach Dean

p.s. Please forward this link to your fellow athletes or
coaches so they can take the survey too!

Thank you for your support!

Heat Management – Take II

This heat related follow up question came in James K.:
Some of us runners, especially of the trail running and ultra-running sort, actually have significant portions of our race seasons in the hotter climates and/or hotter months, so for us, heat acclimation becomes a necessity. A great example, of course would be last weekend’s Western States 100. Of course, trail/ultra running is still a niche, and WS, for instance only includes about 350 entrants, we’re still a big (and growing) part of running. Could you discuss heat acclimation and heat management strategies.

I think this is applicable to more than just ultra runners. Anyone running any distance needs to acclimate to heat if that is what they are going to be racing and/or training in heat. They also need appropriate heat management strategies.

There are three elements that really need to be addressed: hydration, electrolyte balance and body heat management.

Given that – I want to underscore the most important element in this whole discussion. That is the maintenance of moderate body temperatures. Secondary in importance is the loss of electrolytes and fluids. Of course there is an interplay (sweat loses both water and electrolytes). However, your body temperatures can rise to unhealthy levels without having any electrolyte imbalances or dehydration. And it is far less likely that you will solely have an electrolyte imbalance by itself – it is usually in conjunction with excess fluid loss as well.

[The exception is hyponatremia which is the result of OVER hydrating with water which causes the electrolyte imbalance. These people are not dehydrated… they are very well hydrated. However, to put this in perspective it is actually rare novice, female and slower distance runners tend to be more prone to this condition (well above four hour marathoners for instance).]

Acclimating

It requires up to 3 weeks to acclimate to heat conditions. And you’ll start to lose those accommodations within only 4 days. Acclimating does not mean it’ll feel cooler to you than a non-acclimated person necessarily. But, it will make your body function more efficiently in the heat.

You acclimate by working out in the conditions that you will be racing in. There was at least one research study I remember that indicated acclimating to high heat under dry conditions is not the same as high heat and humid conditions. Regular exercise doses over weeks will get you acclimated.

Hydration

Tidbit: 5% body weight loss = 10% decrease in performance
Your goal is to keep your losses to less than 3% of your body weight.

Hot weather marathoners should know how much weight they lose per hour. One quart is about 2 pounds. Weigh yourself naked before a hot run. Weigh yourself naked after a hot run. Now you can calculate how much fluid you lose in a given time span under those weather conditions. (If you took in fluids during the run you’ll have to factor that in.)

Fluid replenishment is also critical for glycogen (your primary source of energy) use in muscles. Get low on fluids and it also impacts your muscle’s ability to get and use glycogen! You run out of energy! Use drinks of only 6-8% carbohydrate concentrations. There are hypertonic (much higher concentrations) drinks but you must avoid these. they adversely effect water absorption as do the various gels, shots and gu’s. In an ultramarathon you need nutrition sources however and fluids is the best way to get them since you also get the fluid intake simultaneously. Just remember that your stomach coudl be full of fluid and tons of carbs but they do you no good if they remain in your stomach and are not absorbed in the rest of your body.

Fluid replenishment is very individual just as fluid/electrolyte loss is individual. Be sure you like the flavor of your drink. It doesn’t matter what the advertising says if you don’t like it you most likely will not drink as much. What good is a “great” drink going to do for you remaining in your Camelpak? Experimentation is critical all during your training to fine tune YOUR unique needs for race day. Not knowing this in advance or just playing it by ear on race day will spell disaster.

Techno and Non-Techno Heat Management

Factoid: 98.6F (37C) = normal body temperature; 106F (41C) = cell damage occurs; 107.6F (42C) = protein coagulates – cells die… and usually so will you. It has been clearly demonstrated in controlled laboratories that 52F (11C) to 70F (21C) and 88F (31C) yield progressive decrements in performance.

How serious is body temperatures taken at elite levels? US Olympic marathoners wore cooling vests right up to the start of the race in order to keep their core body temperatures down. The vests have been shown effective in doing so. They delay the inevitable rise in body temperatures. (In fact many US Olympic outdoor teams and sports used these last year.)

New clothing has been developed that is promising in body heat regulation. One manufacturer (X-Bionic) appears to have some research data supporting its clothing line’s efficacy in handling heat. I’ve read some pretty interesting stuff on this clothing. It was even featured on Sports Science – the Fox TV program. Worth a look… but pricey!

White clothing indeed has been shown to reduce some heat retention over black clothing in studies conducted in Yuma, AZ.

Dousing one’s head allows for subjective cooling (it feels good) but has not been shown to have any effect on body temperatures.

Scrubbing with a sponge may actually lend assistance in body temperature maintenance. By keeping pores unclogged with oils it allows free flowing sweat which yields a cooling effect.

Get in the shade when possible. (Desert dwellers might have an issue with this one.) It can be 10F or more degrees cooler in the shaded areas.

And finally how’s this one? As crazy as it seems there has been research that supports cooling hands (palms specifically) has a positive effect in prolonging the ability to perform longer in the heat. So, try it out… have your race pit crew hand you some ice to hold onto.

Running in the Heat is a Great Workout!

I overheard this comment from a runner recently. He was bragging about how running in 100F+ (42c+) degrees was such a great workout. He went on to state that it’ll get him in shape faster.

On the surface it almost sounds feasible. Heat creates further stress on your body. You have to work harder (both subjectively and objectively) to do the same workouts.

I’ve known runners who even INCREASE the heat by wearing body suits, warm-up outfits and even worse – plastic type body outfits. This practice is something that many archaic neanderthal coaches in wrestling still advocate to this day! This is all in the name of getting in better shape (oh and losing weight in the case of the wrestlers).

Sorry to say we need to dispel this myth. It is more than well documented that heat – especially excessive heat…
1. slows you down
2. reduces the amount of work you can do
3. is downright dangerous

Fact: You will never race (or run typical track workouts i.e. 8×800) as fast in heat as you will in moderate temperatures.

Fact: Heat build up in your body ultimately reduces what a body can do.

Fact: Force yourself to run too far or too fast or assume you can push paces and distances similar to moderate temperatures and you can cause physical damage – up to and including death.

Running in heat is an unavoidable fact of life for many of us – especially those of us in the southwest. For five months our daily high temperatures will be over 100F degrees. Even in the evenings it remains in the 90s. We’ve even had overnight lows never go below 100F (though rare it happens). So, running in the heat is doable. But we should not confuse this with getting us in better shape or doing some miracle conditioning for us lucky ones.

The bottom line facts are:
You will run somewhat slower in the heat.
You will not run as far in the heat.
Therefore, your conditioning will suffer to some degree in the heat – NOT improve!
And these statements go double for anyone who is not already in good shape already – BEFORE – the heat commences.

What can you do?
Get acclimated to running in the heat by running regularly (not even everyday) in the warm part of the day. I don’t advocate just going out at three in the afternoon in 110F degrees. Let’s get real. But, running when its in the 90s in the early mornings or evenings and the occasional 100F degree run may be doable. By running in small doses in the heat you acclimate. You will handle the heat better.

Slow down your pace on your typical run. But still get out and run.

Go on shorter runs. Something is better than nothing.

Do some track workouts but modify what you do. Keep intervals shorter (200-400 for instance instead of mile repeats). Have longer rest intervals and drink fluids. By keeping some modest speed work in your repertoire you will retain much of your hard earned speed from the spring.

Now, I have not addressed the psychological impact of running in the heat. If you persist through the (modified) hot weather runs then naturally it should bolster your mental toughness. It builds character!

PS – a tidbit – living in hot climates does not automatically acclimate you to exercising in hot climates; neither does running indoors on a treadmill (though this is a nice option for many).

In the end, do not fool yourself into thinking that running in the heat gets you in better shape. That kind of thinking could kill you.

Goal Setting Yet Again?

Over the years I’ve had a lot of discussions even debates about setting goals. Most often the debate with individuals end up revolving around reasonableness of the goal or failure to meet goals.

There are some “motivational speakers” or “success coaches” (jeez I hate those terms) who take the approach that goals are useless. They even have anecdotal examples to support their cases. “Joey Bob Millionaire got there and never set a goal in his life…” Or, “Janey Whiner failed constantly until she didn’t set a goal…” They go on to explain how not setting goals leads to the ultra-successful and that goals actually set limits to performing even BETTER than that limit. In fact one such speaker calls goal setting “pop-psych rubbish that simply doesn’t work.”

The problem is that they ignore the research on the topic. Those are nice taglines and PR to get attention and sell books. However, it’s half truths twisted to fit their marketing angle. The facts do not support their assertions. Well, OK, truth be told, if they use the approximately 15% of the population who in fact do not thrive on goal setting, then they are correct. I’ll stick with research and what helps most people most of the time… PROVIDING YOU FOLLOW THE RIGHT PROCESS!

Set a goal too high and you set yourself up for failure. (See goal setting doesn’t work!)
Set goals to low and you drift away because they don’t fire you up. (See goal setting doesn’t work!)
Don’t set goals and you succeed in not failing to reach them. (See NOT goal setting works!)

“Screw the Goals Pass me the Donut” is the title to my new eBook now available. My new book is really a “goal setting for the cynic” or a goal setting for dummies type book (which of course I can’t use because lawyers would be pissed off at me for using that title). It demystifies the process of goal setting. It absolutely does not take the typical sports psychology “fluff” approach. It does not promote that “you-can-do-anything-if-you-put-your-mind-to-it” or “if-you-set-goals-the-world-will-be-yours” crap. The examples are real.

I have a built in cynic to guide us along the goal setting path throughout the book – Christina the Cynic. She helps keep it real. You can read more about her on her blog. She’s a real person – just like most of you! (PS Read her blog on donuts.)

So if you want to learn how to set goals in such a way to actually have them work for you and not against you; or if you want to learn some specific day-to-day strategies to achieve your goals; then this is the book for you! On the other hand, if you are in the 15% that just refuse to buy into goal setting – cool. Buy the book and be entertained.

Ordering information for this eBook will be out before the end of the month. When you order you will also get a free copy of my eBook “Focus for Fitness” the perfect companion book.

With these two publications, you’ll start to see that goals are just a bunch of dreams (just like those motivational speakers I mentioned up top would claim) unless you have a proven process and you do something today, now, this minute about those goals.

Runner – Triathlete Survey Request

I am excited to announce a joint project. Dr. Patrick Cohn and I are collaborating on mental game training materials specifically designed for runners, duathletes, triathletes and endurance athletes.

You can see some of Dr. Cohn’s materials here. He also has a great site for parents of youth athletes.

But, our first step is to get some feedback on what aspects of the mental game YOU want to learn more about and HOW you would like to learn it (CD, podcast, eBook, DVD, etc). So, if you have just a couple minutes (really – it’s pretty short) please click here to access the survey.

From time to time, I like to check in with you and other readers
to ask a few questions about your mental game. This way, I can help you better with your top mental game challenges in track and field, running, or racing.

But to help you better, I need your input!

I need you to complete a short survey about the mental game
challenges you (or your athletes) face in track and field.

Your answers will give me the input needed to bring you the
most relevant and practical information about how to improve
your (or your athletes) mental toughness.

The survey should only take two minutes of your time to
complete. Here’s the link:

Runner/Triathlete Survey
(Please copy the entire link into your browser)

For giving me two minutes of your time, I have a special bonus
for you after you complete the survey.

Leading mental game authority Dr. Patrick Cohn and I have recorded a special audio program for track and triathlete competitors titled:

“Five Mistakes Runners Make with Their PreRace Mental Preparation”

Complete the survey and grab the MP3 file:

Runner/Triathlete Survey
Thanks for Your Help,

Coach Dean

p.s. Please forward this link to your fellow athletes or
coaches so they can take the survey too!

Thank you for your support!

In Shape for What?

Often you can overhear comments from runners about not being in shape. One of the contexts I hear it which is interesting is when someone drops down or moves up in training or racing distance.

It begs the question: Who is in better shape a miler a 5K specialist or the marathoner?

The answer is perhaps none and perhaps any of them. The distance someone races or specializes in is not an indicator of their conditioning. A marathoner is not inherently in better shape because they can run farther nor is the miler in better shape because they can run faster.

However, let’s assume that all have raced at their best in their given distances. They would each be considered in excellent condition. None of them have a leg up (pun intended) on the others in being “in shape.”

Now, continue that line of assumption. All are in shape. Now we drop the marathoner down to race the mile and do mile-type fast workouts. We also move the 5K guy/gal and miler up to long runs in preparation for a marathon.

The results are interesting and the refrain that often come from all three of our runners will be very similar – “I’m just not in shape” (…for this). Comments related to this might be “this seems so fast I’m not in shape to run this fast” or “it is too far for me I’m not in shape yet.”  I’ve heard this all before many times. The key to these statements in making them more accurate of course is that they aren’t ready for that particular type of running. They are not out of shape per se but indeed are out of shape for that particular type of effort.

Everyone by now knows or has heard of training specificity. You train at what you want to be good at. You do not train at bicycling in order to be a good runner and vice versa. But we need to expand on that. You also do not train like a miler in order to run good marathons or vice versa. It is not specific to your racing goal. So, a miler has trained to be very fast over relatively very short races (and workouts). And the marathoner has trained at much more modest paces over far greater distances. They are indeed both in great shape.

So, during transition periods in your training such as dropping down in track repeat distances while upping the pace or doing trail running or moving to longer long runs; you will need to allow yourself to “get in shape” for that specific effort and intensity. But, do not mistake that for being “out of shape” or having “lost conditioning.” After a few weeks the efforts become more manageable.

By the way, a smart runner will keep their hand in a little bit of all workouts along the way – fast, long, hilly – so they don’t completely lose that specific ability. It does NOT take much to maintain speed or endurance. You do NOT have to be a miler doing marathon training in order to remain quite versatile in racing. The prime example of this is for our runners who participate in a yearlong running series which includes every distance you can imagine in all kinds of terrain and conditions. It is not unusual – with the right training program – to set many PRs along the way in a wide variety of distances.

So, for optimal flexibility in your ability to race – keep a wide variety of training in your program.

Summer Youth Running Camp – Get on Board!

As previously announced, we have a great summer camp planned for July 9-14. Everything is coming together just great and we’re excited to get up to the cool country.

This will be physically and mentally rewarding; oh ya, and it’s going to be fun!

I am proud and excited to announce Elevate Running Camp, a running camp that I will co-direct with Coach David Allison of Marathon Coaching Consultants and Gateway Community College. It’s been in the works for awhile now and we are unveiling the details of the camp here. Set on the campus of Northern Arizona University in beautiful Flagstaff Arizona. We’ll stay in clean, convenient two-person to a room dorm rooms.

Anyone who reads this blog or knows my work knows that this will be an engaging, fact filled and entertaining experience for youth. Our target audience is the high school runner. Coach Allison and I have extensive experience in coaching youth. We believe in a holistic approach to coaching. We love getting running performance results while promoting personal growth along the way.

Coaches, sign up five of your kids and you come free! This a great week away to build camaraderie along with great conditioning and common knowledge on training. We already have two team-groups committed! Coaches – what is especially good for you and your kids is that we’ve scheduled in time for you to “to your thing” and do your own team building!

The Athlete Mindset

A mindset is a set of thought patterns and beliefs that drive our behaviors. We have mindsets about many aspects of our lives. We have a mindsets about work, play, family and more. We also have overarching mindsets that color our worlds such as optimist or pessimist. The “athlete mindset” is something I refer to that encompasses a certain fighting competitive spirit even in the face of, or should I say especially in the face of adversity and challenges. It incorporates a number of mental game topics such as mental toughness, focus, determination, goal orientation, etc.

The athlete mindset sees problems or barriers as hurdles… something to clear and keep on running; or like an opponent to out-maneuver or defeat. It also means being there to help your team be the best it can be by supporting team members. Of course athletes display this mindset in varying degrees. It’s quite individual.

Though it is something that athletes come to know on the playing field (or running course). The athlete mindset is not just for the athletic world. It can spill over into other parts of life. Often professional athletes turn their energies and that athlete mindset into successful second careers in business for example. Another perfect example is Lance Armstrong who took his athlete mindset and attacked cancer. He attacked his rehabilitation similarly. And of course to return to elite competition he approached his reconditioning the same way. But it’s not just for the famous or professional athlete to exhibit.

Recently, my family has encountered something that unfortunately many others have had to deal with. My wife Debbie was diagnosed with breast cancer. Aside from the shock of hearing those words and beyond the typical emotional reactions there was something interesting that I observed. The athlete mindset. Deb has been a soccer player (usually defense or sweeper) for many years and had planned to play in a tournament only two weeks after “D-Day” – diagnosis day. Immediately after our doctor appointment she looked to me and said, “I just want to make my tournament.” She didn’t want anything to stand in the way of “living.” This was not an idle comment. There was fire in her eyes and her statement. I would not have wanted to be the doctor telling her she couldn’t! [Yes, she went and played the tournament all weekend long. Her team got to the semi-finals. And by the way, she's the oldest on the team and starting defenseman.]

Yesterday we met with the oncologist. I sit here today writing as she has her second surgery. The first one wasn’t able to get all of the tumor and lymph nodes. In about a month chemotherapy will commence and last 4-6 months. Radiation is still possible and then there are pills for five years. But what I want to focus on and share is the demonstration of the athlete mindset.

After that first doctor appointment, Deb turned to me and said, “I’m going to fight this. I’m too young and I have too much still to do!”

For the oncologist beyond some of the typical medical questions we asked; Deb asked what was really eating away at her: “How soon could I play soccer?” “Can I play soccer while getting chemo?” “Will the possibilities of osteoporosis stop me from playing soccer?”

The good news is that the doctor (a former soccer player) said that there is no reason to believe she couldn’t return to full activities. What I knew before he answered was that his answer really didn’t matter. She is going to return regardless of what he said.

The night before last she went out to the field where her team was scheduled to play. She dropped by just to tell them she’ll be back by the winter season – save her spot. Of course while there, she had to critique the defense and sweeper. She came home and reported that they really need her back on the team. She exhibits “the athlete mindset.” She takes on a challenge as something to attack just like an opponent on the field. And she’ll fight to keep her position.

So it brings me to this. I think there are questions each of us should think about related to this “athlete mindset.” Just food for thought.

• How do we demonstrate the athlete mindset?
• Do you use the athlete mindset in your rebounding from injuries?
• Do you use it at work or with your career?
• As a team player, if you have someone in your life in need of support do you take on the athlete mindset?