Mental Game Boot Camp – Registration is Open

Mental Game Boot Camp 2013

Greetings All!

Registration is now open for the Mental Game Boot Camp. Athletes, performing artists, business professionals, students – EVERYONE – can learn to manage their mental game to enable them to perform at their very best – consistently.

In this boot camp I will share with you the very same techniques I have successfully used with – golfers, triathletes, runners, race kart and motocross drivers, MMA fighters, tennis, baseball, basketball, soccer, and volley ball players, public speakers, performing artists, parents and students.

Only you know if you are ready for the challenge. See what others have found out.

Read all about the Mental Game Boot Camp 2013 here. For about the price of a pair of athletic shoes you can learn how to get back in control of your mental game. You will learn exactly what elite, Olympic and professional athletes do to perform at their best. They can do it – and so can you!

Register Now: http://www.mindset4performance.com/bootcamp.html

(Registrations will be limited.) The first session is June 11th.

Have questions? Drop me a line.

Fix Fears of Going to Running Camp

Not all youth runners are excited about heading off to running camp. Many parents are faced with a dilemma. They have the good intention to help develop their son or daughter into the best runner they can possibly be. And summer running camp is an ideal way to stimulate their running, kick them into gear to prepare them for the upcoming cross-country season. But, not all runners are ready to head off to a camp. Some youth experience a bit of anxiety with the prospect of heading off to camp. Parents are left to debate, convince or soothe their youth runner over the whole camp idea.

Below I cover the top two common youth concerns and specific actions to take to eliminate or reduce these concerns. Those fears or anxiety producers are related to one’s running ability and fitting in to the camp or with other runners.

1. Am I good enough? 

A common myth about running camps is that only the best runners attend or if you aren’t “good enough” you shouldn’t go. One approach is to fight fear with logic since most fears are not based in sound logic.

Reality: No one wants to be last. Yet someone will be. But that also means, everyone else will not be! If there are 70 campers the odds that you are the slowest is one-in-seventy. The fear in youth often goes beyond this however. It is blown out of proportion.

Reality: If you are in the middle of the pack at your school, you will probably be in the middle of the pack at camp.

Reality: Everyone wants to be faster – from the first gal or guy to the last gal or guy out there! How you get better is by doing the extra things – like going to a running camp to learn how to improve!

Parent Actions:

· Contact potential camps and ask about the abilities of the runners who attend. If they accept “beginner” or “intermediate” runners, ask for examples of times past campers have run so you can have a logical comparison to your youth.

· Find camps that will have a low counselor-to-camper ratio (9:1 to 10:1 is my standard at Arizona Running Camps) to be sure your youth will have the attention necessary.

· Find camps with very large attendance (100+). It’s a matter of statistics. The more runners there are, the broader spectrum of abilities there will be. (Balance that with less personal attention you may get.)

· Find out how camps accommodate differing abilities such as grouping runners, assigning counselors to groups of similar abilities on various workouts, tailoring workouts to the capabilities of the runners (instead of having everyone do everything which can get under-trained runners injured very quickly!)

2. Will I fit in? 

It is common to wonder if you fit in. It is even more common for teens to be concerned about cliques, friendships, lack of friends, being left out, being different and the like.

If your youth has attended any types of camps in the past it will offer you insights into how they will manage a new environment.

Encourage teammates to attend the same camp. Attending with others offers a “social security” if you will. It’s a great way to build camaraderie in a team as well. This has been the number one remedy in my experience.

Parent Actions:

· Talk to other parents from your team and get them on board!

· Talk to your team coach to coordinate bringing the whole team! Often coaches attend for free or there are discounts for multiple runners to attend the camp.

· Find camps that are smaller (50 or less) with more personal attention.

· Look for camps that have a balance of activities aside from the running. Does the camp site have basketball courts, volleyball courts, or tennis courts? These encourage other ways to interact. And it offers opportunities to demonstrate other skills other than running.

· Find out how the counselors interact with campers. Are they assigned to smaller groups within the running camp? What are the housing arrangements? How accessible are counselors to the campers? Having low ratios, sub-groups, pods, etc. encourage interactions. The larger the group, the more intimidating it is. Large groups have been shown to decrease individual participation.

· What kind of group games or activities are conducted? Some camps have runners do skits or create and sing songs. If this isn’t your youth’s cup of tea it’s better to know up front than to put them in a situation that increases their anxiety and puts them in the position to be “different”. On the other hand, some unstructured down times between running, lectures, activities is an excellent way to create opportunities for connections on a smaller scale. That can be magic in making someone feel welcomed and fit in!

· Look at past camps and what campers have had to say about the camp. Look at pictures to give you insights into what goes on and how other youth runners have reacted and interacted while at camp.

I would be remiss if I did not clearly state that on the other hand if your youth is truly not ready for camp, do not send them. Not everyone is ready. Maybe next year will be the year. It’s amazing the changes that can take place in that time.

Parents, while doing all these things will not guarantee a great experience at camp they will go a long way towards opening that special opportunity not just to run better, or meet new friends; but to expand horizons and learn about themselves.

• Check  Camp Profile on RunningCamps.org
• Or the official camp website ArizonaRunningCamp.com
• Sign up now…  spaces are limited and going fast for camp!

Run Like You’ll Never Run Again

I had a wonderful session with one of my mental game coaching athletes last week. She is a master’s track and field athlete specializing in the sprints. She also happens to be one of the top ranked sprinters in her age group in the country and a multiple-medalist at the Indoor Masters Track championships.

We wanted to tap into motivation and intensity that spawn peak performances. When I asked about what drives her; what makes her go one step further; one repeat faster; one weight heavier in the gym, etc. She paused. Then, she said, “I drive myself because I don’t know when the workout or race will be my last. I treat workouts like it might be the last time I get to do this and so I want to do my best.”

Profound actually isn’t it? We can all talk about how short life is. We can talk about how we should live life to the fullest. We can talk about how we should always do our best. But, how many of us actually pursue all of life in this way – sports, fitness, relationships, hobbies, work?

It brought me to ask even myself – what if today it were the last day I ever run? How would I like to remember it? How could I have it add meaning to my life?

Too often we leave the workout or race thinking “ok, next time I’ll do better/race smarter/complete the reps”. Though I believe this thought pattern afflicts almost all of us; I find it far more common in younger runners. There is a lifetime in front of them, with many seasons, races, workouts to do. Do you take for granted getting your workout done and looking to the next day?

It may sound philosophical which perhaps it is. But it is also motivational.

A phrase we used for running camp one year was: Potentially Brilliant. The message from its originator was one of having the opportunity to make every single day, every single workout potentially brilliant. I think this is his way to focus his intensity and motivation to make this one workout purposeful, the best it can be. It’s a way to focus on doing your best now and not wait for that “next” workout or race that may never come.

So here is some food for thought.

What drives you?

Are you guilty of falling into the thinking you’ll always have that next run or race?

What would make you get the most out of your workout today?

Before your next workout ask yourself – if this is my last workout or race – how do I want to remember it?

Didn’t Reach Your Goal? Read on…

First, congratulations, you are already in a minority. Not in failing to reach your goal but it is a minority of people who actually set goals of any kind. It is a minority of that minority who set process goals. And that more often is the reason for failing to meet goals.

Goals are focused on a future outcome – something we want to accomplish. [I want to run a marathon. I want to run a 20 minute 5k. I want to be a millionaire.] Process goals provide a roadmap that focus your journey to your desired outcome. While it’s nice to post on your refrigerator door “Run the Boston Marathon” it is little more than a pipe dream without a plan to get there. This is where process goals come in.

Process goals are the individual actions or objectives in the near term or intermediate term that lead you in a logical consistent fashion to meet your desired outcome. It can include such things as competitions, physical weight or body measurements, miles per week/month/season, various performance standards, frequency of cross-training and strength workouts and the written training program for workouts over the next months.

Process goals also get down to the nitty-gritty of getting things done within a workout! It includes setting goals for the workout, doing what it takes to hit paces or complete the number of track reps on your schedule or to get through a bad day that you don’t even feel like being out there.

Critical to success is the execution of specific workouts (providing your training program is sound). If you do not consistently complete workouts as defined in your running program then you cannot reasonably expect to reach your final outcome goal.

Here is the crux of goal setting. It is how and why so many people do not reach their goals. It matters none whether the goal is to lose weight, get fit, complete your first 5k, compete in the Boston Marathon, or reach the Olympics. The key is to have and use process goals. These are the actual things you control in your quest. You do not control your future workouts. You do not control what you did or didn’t do yesterday or the day before that. You do not control what you ate yesterday or what you will eat tomorrow. You do not control that you took time off and now you’re behind schedule. You control now. You control just this workout. And even more immediate – you only control your next step.

Here is an example of how to set up process goals for workouts to motivate you, keep you engaged, always learning and focused on the right things.

Outcome Goal: Run a sub-3:20 marathon in 12 months

Pre-Run Process Goals (Training Objectives – Training Schedule Workout)

• Process Goal #1: Scheduled today is an 8 mile run.

The good news is that there is a schedule to follow. But, too often we stop at what is written on our workout schedule. (And for those who don’t have a written schedule you’re already training aimlessly! No wonder you aren’t reaching your goals!)

Process Goals Set the Stage 

Next are focal points for the run. These are mental cues to keep you going. Note that these allow for flexibility in the case that a run isn’t going as planned. It allows for multiple ways to “win” for the day.

• Process Goal #2a (Gold Medal Run): Run 8 miles @ goal marathon pace (7:30/mile)- longest run of the year at goal marathon pace.
• Process Goal #2b (Silver Medal Run): Run 6 @ goal marathon pace (7:30/mile) then do 2 miles easy
• Process Goal #2c (Bronze Medal Run): Complete the distance and run as many miles as possible @ goal marathon pace (7:30/mile)
• Process Goal #3: Use a specific warm-up routine and determine the effects on your workout.

Process Goals on The Run

• Process Goal #4a: Go out at a comfortable pace the first 2 miles, stop looking at your watch every 30 seconds. Run by feel. No judgements or evaluation. Just run.

Or…

• Process Goal #4b: Get on pace and tune in to what it feels like to run on goal pace while fresh. Contrast with sensations of keeping pace while a bit fatigued. Make note of what focus keeps you on the right effort and where your mind goes when you are “off pace”.

*Hopefully you realize that you cannot repeatedly fall short of your workout plan and still hope to gain the fitness levels to attain your goal. These process goals are mental approaches intended to do three primary things:

1. Keep you going instead of just bagging the workout entirely (giving up or giving in).
2. Get you away from all-or-nothing goals or workouts (must do this workout or else…).
3. Gives purpose to workouts (grow, learn, adjust training – not just run mindless miles wondering if it’s helping you reach your goal).

Process Goal Benefits

• Makes training purposeful – physically and mentally.
• Allows you to use and test different mental strategies you can later call upon in your racing.
• Creates short-term strategies to keep you motivated, focused, and stimulated to do the “right” things.
• Keeps you focused on what you control versus what you do not control (i.e. past, future, other runners).
• Increases the chances that you will stay in the moment, control the controllables and focus on the process – the three key elements to mental toughness.

How you race is dependent on how you train. Appropriate process goals allow you to decrease variability on race day performances; increase confidence, increase ability to deal with adversity, trust your training, increase your ability to focus (on the right things) when the going gets tough, and increase your ability to execute your race strategy on race day.

Need help tailoring process goals and integrating mental game components – that’s what a coach is for? Drop me a line.

Summer Mental Game Boot Camp – Plan Now

Have you ever thought to yourself that just maybe you could benefit from mental toughness training but …

…you weren’t sure how to get it?

…weren’t sure if it would help?

…you didn’t think you could afford it?

…you needed that kick start?

…you haven’t had the time?

Well, put those excuses away. This summer I am offering a one of a kind 4-session mental toughness boot camp styled training program. Learn what elite, Olympic and professional athletes already know and use to get focused, get in the zone, become resilient, handle stress, handle physical discomfort, avoid distractions and more.

It doesn’t matter where you live, what time zone you are in, what level athlete or what sport your are in! This is for you!

*Registration will be limited to assure quality of interactions.

Get mentally tough now. No more excuses. If you are interested, drop me a line. More details to come!

Can I Use a Mental Game Technique to Be Mentally Tough?

Mental game techniques encompass aspects of goal setting, focus and refocusing cues, visualization/imagery, performance triggers and cues, reframing, relaxation, process goals, confidence builders, affirmations, emotion control, dealing with fears, personal motivators – and much more. Each of these have many techniques and skills to master. And all of these encompass the concept of mental toughness.

So, can you use a mental game technique to become mentally tough? The short answer is yes and no.

Yes, an emphatic yes, mental game techniques have a long history of effectiveness on athletic performances. The application of techniques are only limited by the imagination of the athlete or mental game coach.

• Yes, using imagery has proven to be effective in performance rehearsal (race tactics).
• Yes, relaxation (from deep breathing to progressive relaxation and hypnosis) has a long history of effectiveness in decreasing stress and emotional reactions such as race anxiety.
• Yes, focusing and refocusing cues are highly effective at getting athletes to focus on the things that improve performance instead of distractions.
• Yes, reframing is a sound psychological way of creating views and perspectives that serve you instead of beat you up, deflate and demotivate you.
• Yes, goal setting has been well established as a tool to motivate and drive athletes to keep moving forward.
• Yes, affirmations are effective in retraining your brain to build you up instead of beat you up.
• Yes, strong and specifically applied performance triggers can be a catalyst for specific athletic response (i.e. kicking at the end of a race).

And now for the rest of the story.

When asked if an athlete were to use a technique to become mentally tough; it’s like saying will a long run make you a good marathoner. A technique – like a long run – is only part of a comprehensive performance plan.

In preparing for a marathon you need to integrate hill training, goal paced miles, recovery or cross training days, speed & other quality workouts, shorter races along the way as well as easy long runs and long goal paced efforts. And it all has to be progressive – building over the 16 (or whatever number) weeks. You cannot do in your 14th week exactly what you did in the 2nd week of training.

Likewise, becoming mentally tough requires more than knowing a technique or two. I have not yet found an athlete in which one stated issue was in fact in isolation.

• Someone with lack of confidence may harbor doubts and fears. Though related each of these are separate issues to address.
• Someone who suffers from race anxiety needs to learn to relax however they often suffer from fears, issues related to self-esteem, social comparison and/or perfectionism. Though related each of these are separate issues to address.
• Additionally negative self-talk (I’m not fast) and limiting self-labels (I’m only a distance runner) are often present in the above situations.
• Someone suffering from lack of motivation commonly are not in touch with goals that motivate. They also don’t have process goals to achieve them or understand the use of task relevant cues to get things done on a day-by-day basis. They may be too outcome focused or have fear of failure.
• Someone who gets distracted often are looking at outcomes instead of being in the moment; don’t understand the use of task relevant cues, as well they often have a preoccupation with social comparisons, perfectionism, and lack of trust in training.

Here’s the point: Yes techniques are effective. But a technique here or there will not resolve your issues long term. Only through a comprehensive approach will you optimize your chances at becoming “mentally tough”. Just like a successful marathon is run with a comprehensive running plan and not just a random long run thrown in from time to time.

I’m an Athlete with an Unsupportive Coach

In an earlier post I commented on coaches’ misguided attempts to motivate athletes. It certainly can be extended beyond just what coaches say to their general treatment of athletes; from preferential treatment, playing one against another, snubs, to physical punishments.

OK so you’re on such a team with such a coach now what do you do? Aside from the obvious – change teams – which may or may not always be practical; here is the bottom line: your motivation is only your motivation and no one else’s.

One of the foundational understandings in mental game training is to become a master at “controlling the controllables”. What are the controllables?

• Your attitude
• Your actions
• Your inactions
• Things you say
• Your self-talk
• Your thoughts
• Your feelings
• Your reactions
• Your focus
• Your mindset
• Your motivation

[Did you see a theme in this list?]

Mentally tough athletes hone their skills to be able to master themselves! They control the one thing that they truly control. And they learn to do this in the most trying situations. You do not control your coach, parents, or opponents. (You may try to influence them but ultimately, they will decide if you can or not. Not you.)

How you control the controllables varies by person, by sport, and by situation. There is no single answer (if there were I’d either be out of work or very rich). Here are a couple approaches to consider:

Reframing

Reframing is a method of taking an existing situation (the objective situation – not your interpretation) and putting a different spin on it. That is, you put it in a different frame to view it differently. For example, often if it’s a windy day or a coach has negative comments – athletes “frame” it as a bad day to compete; or a put down or that you are not liked or not going to play first string. You have in that instance framed it in a way that will assuredly make you feel worse and perform worse. You could choose to reframe the wind in a way like this: It’s the same for everyone. Or, it’s making me tougher. Or, this is a good test for me. And you can reframe the coach’s comments as “character builders” or that the coach has “good intentions” to improve you. In any case you have disarmed the negative original framework you applied. It’s your choice. But it also takes practice to build this habit of mentally tough thinking.

Refocus

A second powerful technique is your ability to focus and refocus. Your thoughts lead your emotions which greatly affect your performance. If you choose to focus on and replay negative comments or situations it is bound to drag you and your performance down. You need to hone your ability to refocus on what is relevant at the moment – and it is not bemoaning your lot in life, the wind or a demeaning comment or snub from a coach. Your focus (refocus) must be on the task at hand. You control whether you will focus on the extraneous things or your performance. And since you only control you and your effort, your energy and focus had better go into the task at hand.

Reframing and refocusing take discipline and practice. If these were as easy as posed then everyone would be able to do it. And we know that is not true. The principles are simple… not easy. Taking ownership comes first and then consistent practice is the key.

Need help with your mental game? Are you on one of “those” teams? Do you have one of “those” coaches? Drop me a line – I can help you through it.