In most sports not having a peak performance day leads to disappointment. Just look at the list of sports I have worked with. In most cases (other than MMA fighting) if you aren’t “on” that day in competition – you lose. In MMA you might get a bit beat up. But, think about race car drivers. If they aren’t on the top of their game – mind and body – they could die or cause someone else to.

It is in that vein that I think we have lessons to learn on focus, mental toughness and dealing with distractions from race car drivers (Indy Car, Stock Car, NASCAR, Race Kart).

With only inches between car bumpers at 200 mph and cars on all sides of you there is no room for error. Drivers need 100% concentration – even as the race goes on, temperatures fry them in their seats and fatigue sets in. One lapse at that speed under those conditions spells disaster. To do this, drivers have specific performance goals which are broken down into process goals. The process goals can relate to location on the track, where best to pass, how to protect position, getting on the gas early out of a turn, braking early into a turn, hitting specific tangents on corners – are just some examples.

Drivers like any athlete use cues or triggers to keep them 100% focused on what is relevant at the moment. Their focus has to shift rapidly to respond to external conditions such as other cars, track surface condition, car handling and tire wear. All the time, refocusing on handling a vehicle inches from other vehicles at those speeds. A one second lapse is too long.

Let’s introduce some learning theory as it relates to peak performances.  Simple tasks/skills must be learned before complex ones. And only once mastered can other skills be introduced with minimal performance decrement.

Example: You need to master dribbling a basketball before the more complex skills of running and dribbling or dribbling then shooting or dribbling then passing can be introduced.

Sports psychology theory demonstrates that any skill must be “mastered” in practice before expecting strong performances in competition. The stress and demands of competition (i.e. people watching; audience screaming; someone trying to steal the ball from you while you dribble) results in a decrement in performance unless mental techniques (i.e. focusing) are also mastered and employed. Even then it still will not entirely eliminate decrements in performance.

Another peak performance premise is that the more complex the task the more attention it requires. Therefore, more work has to be done to decrease and/or cope with distractions (i.e. refocusing). Distractions take attention away from the task and therefore the task performance suffers (i.e. more errors).

The topic of focusing/refocusing is interesting because the fact is that we are always focused. It’s just that we aren’t focused on the right things at the right time necessarily. Unless we know the “task relevant cues” (those things relevant to that task at hand) merely telling someone to “focus” is useless. You must know what to focus on. And in the process you must identify distractors to eliminate or minimize them and/or to know when you need to cope with them (mental game skill). Race car drivers know what to focus on at any given track or competition.

Neuroscience has found that the brain functions more sequentially and not simultaneously. That means there is no such thing as multitasking really. Or at least the definition must change to: doing several things in rapid succession or back and forth between them (not simultaneously). [There is some very cool experiments in this with people who believe that they are great "multi-taskers"!]

In conjunction with learning research it has been shown that simple well-learned tasks (i.e. mastered) can accommodate other tasks without much decrement in performance. Complex task performance almost always suffers when introducing other tasks – simple or complex. Even trying to perform multiple simple tasks yield more errors than one by itself.

In sports psychology distractions have been shown to greatly effect performance in athletes. Everyone is different so different distractions bother different athletes to varying degrees. This often  plays off of an athletes predisposition to primarily gather information through kinesthetic, auditory, visual modes.

Every distraction creates the necessity to (ignore distraction) refocus on the task relevant aspects (in this case driving). Our abilities to refocus are effected by stress levels, complexity of the skill and mastery of the skill as well as our learned ability to focus/refocus (and not get fixated on one thing – which would be a very bad thing at 200 miles an hour).

And stress, illness and body aches and pains contribute to poor performance. That argument with your boss or spouse or child; that bill collector; that oversleeping your alarm, that cold you caught, your allergies, those aching muscles, etc. all contribute to decreased performance in all areas of life – including athletics.

How does this apply to everyone? If you drive it applies to you as it does with race car drivers. Every distraction or task irrelevant activity decreases performance. Driving is a complex activity even on public streets. A manual transmission; poor visibility in car; seats too high/low; mechanical issues all add complexity by the way. Driving is not mastered for years (if ever in some cases). The following is a partial list of distractors that will decrease performance: playing music, talking to passenger, talking on cell phone, shifting, drinking coffee, eating, applying make-up, animals on your lap, reading the newspaper, reading your iPad, texting, sexting, shaving, primping, looking in vanity mirror, others talking or cavorting in the vehicle, attempting to control children or animals, reading papers/instructions/directions/maps, using GPS system.

And here are a few issues which increase the need for attention: snow, rain, wind, dust, narrow roads, fast speeds, heavy traffic, unfamiliar roads, poor road surfaces, darkness, sun glare, blind corners, unexpected moves from other vehicles. That means all other distractions (that you have control over) have to be eliminated to expect adequate performance!

The fact is that we can learn from elite drivers. They successfully drive the way they do because they master their skills before taking them to the track (road). They minimize distractions. They hone their mental skills to attend to task relevant cues. They train themselves to be able to focus and refocus rapidly. Their attention is 100% on driving and staying safe (ok, while trying to go faster than someone else too).

So, aside from the going faster part, can you say the same about your driving? Do you try to be a peak performer in your driving? Do you minimize distractions? Don’t you have a lot at stake if you aren’t striving to be a peak performing driver?

There has been both formal research and of course a plethora of anecdotal accounts on both causes and cures for cramping. Some runners seem prone to muscle cramps more than others (as is the case with side-stitches). Some runners are virtually immune to them (as is the case with side-stitches).

Like so many others I have recommended guidelines along the lines of keeping hydrated to above a 3% body weight loss to help decrease chances of cramping. And some studies had shown that over 3% body weight loss also tended to meet with a gradual decrease in actual performance (slow down). And it is widely quoted that at 2% loss you often will not even feel the urge to drink yet. But, like everything, more research, better research, more controlled research instead of mere correlational studies reveal clearer evidence of what is happening.

Dehydration alarmists are bolstered by hydration studies like the one presented to the American College of Sports Medicine Conference: “The runners underestimated their sweat losses by an average of 46 percent and their fluid intake by an average of 15 percent, resulting in the runners replacing only 30 percent of their fluids lost through sweat.” (But don’t swallow this one that easily. It was conducted by Gatorade Sports Science Institute (GSSI). They have a stake in your intake!) But, it did not address if cramping occurred or if performances dropped off as a result. In other words, it is an observation – not necessarily a need for alarm.

3% dehydration is accepted as mild; while moderate dehydration is 3-5% weight loss and greater than 5% is considered severe dehydration.

Yet researchers like the renowned Dr. Tim Noakes found that things like elevated body temperatures are not correlated to dehydration status; and dehydration was not an indicator for increased medical tent likelihoods.

It also is widely written about that an imbalance or great loss of electrolytes (potassium and sodium most often) via sweat loss is the cause of cramping and performance decrement. Electrolytes are essential to muscle contraction and performance. It all makes sense. Or does it?

Several correlational studies have now shown that many of the most dehydrated individuals are among the fastest finishers in marathons. This of course flies in the face of the dehydration-cramping connection theory; if the most dehydrated were the fastest and in fact did not suffer from cramping. It also flies in the face of dehydration-performance decrement theory. Best performers were most dehydrated. It has also been noted that hyponatremia (low sodium – at least low in the places you need it due to over-hydration) most often afflicts the slowest of marathoners and who demonstrate minimal dehydration.

Studies on cramping now show when muscles are examined after workouts (cramped and non-cramped conditions) it reveals no significant difference in electrolyte content in the blood between the cramped and non-cramped states.

One guy who is conducting research on the topic is Kevin C. Miller, Ph.D. One of his study results show that “pickle juice relieved the cramps about 45 percent faster than if the men drank no fluids and about 37 percent faster than those who drank water.” The acidity of the juice appears to be the reason – but he’s studying that more. (By the way, the amount of pickle juice fluid or sodium content is irrelevant because it did not have time to be absorbed to effect dehydration or electrolyte replacement itself.)

His conclusion at this time is that cramps are the result of a muscular exhaustion is the issue not dehydration or electrolyte loss issues.

The point here is that they now believe it is a neuromuscular fatigue. “Misfires” occur in a muscle when exhausted. That is a conditioning issue – a training issue. We train muscles and nerves to work together in a coordinated effort to get us from point A to point B in the fastest time possible. Nerves tell muscles when to fire and how hard to explode. Muscles respond to what they are told – up to the point that they have been conditioned to respond.

The message to runners is to evaluate when cramps take place. Evaluate pace, distance, stride, terrain, pattern of training days, goal paced runs, hard days and rest days. For instance a cramp may indeed show up in mile 20 of a marathon and not in training because the terrain is different (i.e. slant in road side you run on), the surface is different (i.e. train on trails race on roads) you are unaccustomed to pace (i.e. not enough goal pace miles in your training program) or you are under-conditioned (i.e. insufficient goal paced long runs). Dr. Martin Schwellnus from South Africa states that “cramps are best avoided through proper training at race intensities.” Interestingly of course is that all this suggests that faster running – quality running – race intensity running – is a recipe for cramp prevention in races – not more long slow miles.

Current expert advice on hydration is – drink when you are thirsty.

And if you like, have a swig of pickle juice instead of Gatorade.

I get questions related to training for elevation or in elevation frequently. Let’s state a couple basics first. Most commonly it is quoted that somewhere around 3500 feet elevation is where the effect of elevation is credited. Below this, there is little to no adverse affect in performances. Sprints can benefit at high altitudes and race distances over 800 meters will suffer due to the decreased oxygen available. [I won't go into the physiology or science/physics behind it.]

And let’s be clear that it doesn’t suddenly show up at 3500 feet. It’s on a continuum and so the greater the difference in your living/training elevation and race elevation the greater the adverse affect. All things being equal, someone living/training at 3000 feet racing at 6000 feet will experience less issues than someone living/training at sea level and racing at 6000 feet. Everyone’s performance is adversely affected by altitude. Nobody escapes this. Elite athletes do not. Those living in the mountains do not. Everyone performs at a percentage of their sea level 100%.  However, adaptation does occur and through adaptation we can have less negative effect from the altitude than someone who is not acclimated or has not adapted to the elevation.

In the case of suddenly going from lower to higher elevations you can experience a number of unpleasant physical symptoms. However, some people are more susceptible  and some people are not. They even have a term for it: “Acute Mountain Sickness” (AMS). The main cause of altitude sickness is going too high too quickly. But, according to “The Travel Doctor” AMS will be experienced in about 75% of people with elevations in excess of 10,000 feet. The symptoms usually start 12 to 24 hours after arrival at altitude and begin to decrease in severity around the third day.

Here are symptoms of mild AMS:

• Headache
• Nausea & Dizziness
• Loss of appetite
• Fatigue
• Shortness of breath
• Disturbed sleep
• General feeling of malaise

With that, let me respond to your specific questions.

1. Best solution: Allow adaptation or acclimatization to occur before you race. This generally takes a minimum of 3-plus days at the altitude you will race. But, full physiological adaptation (increased red blood cells, etc.) takes about 3 weeks. So take a long vacation in the mountains. Continue to train. And race at the end of your vacation.
2. Excellent solution: The research and practical advice on altitude training is guided by the phrase: “live high, train low”. You will get all the benefits (i.e. adaptations to your body by living at elevation (say Flagstaff – 7000 feet) while training down here in Phoenix (1100 feet). Buy your cabin in Flagstaff and commute to work and train in Phoenix.
3. Practical solution: Arrive late and take drugs. Since symptoms usually start 12 to 24 hours after arrival – do not arrive early. Arrive as close to race time as possible to get a head start on your race before you are likely to feel all those AMS symptoms.
   1. Drug of choice appears to be acetazolamide (Diamox). Depending on who you talk to feedback is both good and bad. (Check out WebMD for details.) The only way to know if it works for you is to try it BEFORE you ever go. Do not try this for the first time on race day or that trip. Also, be warned that the side effects of acetazolamide are similar to AMS. Good luck telling the difference.
   2. Training for the climbs is easy really – altitude or not, you will be using the same muscles; contracting in the same way you run hills anywhere. Get out on the trails (if there it is a trail race) or on the roads and start running up and down to mimic what your race will be like. In the Phoenix area, South Mountain’s main road to the top will provide a good simulation. Now do repeats until you have your desired mileage and elevation change quota. This is a case that passively doing a hilly course (like this) is good. You can further enhance it with shorter intense hill repeats every other week [i.e. 6x600 3-4% incline @ 5K race pace effort].

The final advice on AMS is that more than ever you must stay properly hydrated. Acclimatization is often accompanied by fluid loss. The recommendation is to drink 4-6 liters per day of water to compensate which is over and above workout fluid loss.

The really good news is that you have several months to prepare and small doses of the hills from now until then will prepare you well without having to do too much too soon on hill training which can wreak havoc on bodies!

Want to experience running at altitude while getting faster and stronger? Arizona Running Camp is the place to go. Both adult and high school camps are offered every summer. Get your running to a whole new level – in just one camp. Just see what past campers say. Registration is now open!

We certainly love the benefits of being in shape or being able to do what others only talk about. We enjoy the look on their faces as we retell stories of running marathons and such. But, for many of us that is only a fun side-benefit to running. We’re in it to accomplish something. Usually to accomplish something we haven’t done before.

What happens when we train hard, do all the right things and then fall short of our goals? What happens to our sense of purpose; self and general motivation?

Defeat, DNFs (Did Not Finishes – i.e. to drop out) and Disappointment perhaps could be called the “Big 3-D’s.” Anyone who is an athlete has experienced these at one time or another. I know some runners take pride in never DNFing.  However, I will pose that if you have not faced these you haven’t explored your limits yet. Think about it.

Everyone wants to go faster, longer, do better, succeed, win, set records or complete things they never thought they could. I don’t know anyone who goes into something not only knowing but wanting to fall short of a goal. Do you? There are times we may know we aren’t in the best of shape or that we are recovering from an injury and are short on training. But we still go into the event wanting to do our best – for that day. We don’t go in with the goal of failing.

Exploring limits is about putting yourself on the line. You train to the best of your abilities. You practice your pre-race routines. You practice your mental toughness strategies everyday in practice runs. We run time trials to track our progress. We do these things to optimize our opportunities for success.

There are times that despite doing “everything right” that the results don’t show it. In the case of a marathon there are hours of running in which anything can happen. We may never know why we got a cramp that we never had in training. We may not know why we felt sluggish at mile 14 when just weeks ago we flew through that on a goal paced run almost effortlessly. In the case of shorter races – a mile or 5k for instance – the margin for error is small. It only takes one thing to be slightly “off” and you may miss your goal time. We can analyze the heck out of training, paces, miles, tapers, diet, the weather, terrain, pacing, hydration, etc. But, in any case there are many variables that are beyond those things. And some we will never figure out.

We can do many things in training but ultimately it’s what we do on race day. That is why we race. To put it on the line. To test ourselves.

When we put ourselves on the line it means we commit 100% to our goal. We go after it heart, mind and soul. I contend that it is through that commitment that we truly live. That commitment to the training as well as to race day efforts makes up a vital part of our lives. And it reminds me of Theodore Roosevelt’s quote:

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.

It’s OK to be disappointed in defeat. But your commitment and zest for life is what it is about. It’s how you are “writing your story.” Every great story has ups and downs. (It would be pretty boring otherwise wouldn’t it?) It’s up to you to write a great story.  And to the real athlete out there – you’ll be back – writing another chapter, putting it on the line once again.

But first why even endeavor to be happy? Here is a summary of benefits or findings related to people who are demonstrably happier than others:

The benefits of happiness include higher income and superior work outcomes (e.g., greater productivity and higher quality of work), larger social rewards (e.g., more satisfying and longer marriages, more friends, stronger social support, and richer social interactions), more activity, energy, and flow, and better physical health (e.g., a bolstered immune system, lowered stress levels, and less pain) and even longer life. The literature also suggests that happy individuals are more creative, helpful, charitable, and self-confident, have better self-control, and show greater self-regulatory and coping abilities. – Sonja Lyubomirsky Ph.D. Professor, University of California, Riverside

So, other than for the skeptic and proud pessimist, this list would appear compelling. Happiness seems like a good thing. Now back to the study that found that those people who focus on the present moment tend to be the happiest. The researchers say they’re confident that being distracted was the cause of unhappiness. It makes sense. When our minds wander they typically wander to pasts and futures. We may think about “the good old days” or “be sorry or regretful over past events” or “why me”. We may think about “possible futures” and “what ifs”. Neither the past nor the future do we have control over. We only influence how we view the past. And we only influence the future through a focus on current actions.

A problem with athletes is when their minds drift to the past and the future they are not performing in the present. Focusing on the present is a key to peak performance. And just as the researchers found “that being distracted was the cause of unhappiness” so it is for the athlete. When you are not focused on the present immediate performance task – you will not perform your best – you will not be pleased with your outcome!

Whether it is being happy in life, or having those greatly satisfying performances in sports, you have to be able to focus on the present. This is where mental game training (the skill to focus specifically in this case) can teach us skills that benefit both our athletic performances and our lives in general. A wandering mind yields low returns on your mental investment – athletic performance and happiness.

The key then is to generalize an applied sports psychology skill – the ability to focus/refocus – to the rest of our lives. When I work with youth athletes I make it a point for them to practice the focusing techniques I teach them in the classroom and at home. As well adults can use the skills at work.

By getting control of your focus through consistent skills practice you will also accomplish more and be more satisfied with your outcomes –  oh ya, and be happier in the process it appears!

By the way if you want to be included in the Harvard happiness research study; it is ongoing and you can sign up here.

Want to learn how you can focus better or become mentally tougher? Contact Coach Dean – your certified Mental Game Coaching Professional.

I have written on this topic before but it always bears revisiting when inquiries like this come in. The first clarification is one of what is “possible” versus what is “advisable”. COULD a 14 year old run a marathon? Yes, with the proper training program tailored to the individual and a long enough and gradual enough build-up period. I would never encourage a downloaded generic program for this purpose. These programs are intended for adults and do not consider the issues of training youth. SHOULD a 14 year old run a marathon? I do not advise it.

There is inconclusive evidence about true dangers or safety of really long runs or high mileage for youth runners. So the jury is still out. But the predominating opinions of the medical community and most youth coaches fall on the side of moderation and avoid excess (i.e. marathons).

Your son is doing the right thing for his age. He swims and bikes and though you don’t mention it I assume he also runs. This is good cross training and develops muscular balance. That is ideal for youth athletes. And though this is good cross-training it does not make him a good “runner” or marathoner. Training is sport-specific. To be a good runner you must run. To be a good cyclist you must bike. To be a good swimmer you must swim. To be a marathoner you must run. It is in that very issue that makes marathoning ill-advised for youth. The odds of injury will greatly increase.

So, I advise against having your son train and run a marathon though it can be done.

If he decides to go for it then:
He needs a tailored program designed for youth (contact me if you are interested).
He needs a long-term approach (24 weeks would be reasonable – but no 12 or 16 week wonder program is advised).

Perhaps he would really benefit from a high school running camp and learn about training.

Coach Dean
www.RxRunning.com
www.arizonarunningcamp.com

I’m guilty. I love my running. And after returning from such a long lay-off it was simply a joy to feel the movement of running. Even the effort (very hard effort being so out of shape) was enjoyment because the movement was freedom.

Fast forward 3 months. My running had stagnated. It had become physically and mentally difficult to handle the day in and day out grind of getting out there. I wasn’t seeing much progress; and I was using a lot of mental effort just to persist. I finally yelled “uncle” and took 9 days off. I didn’t even think about going out and running.

Then I jogged 4 easy miles several days the following week. I was OK but not feeling it. Then I went down to Tucson with my best friend Lahcen and we stayed with my brother Jim. We ran together twice. Running up one of my old favorites was Sabino Canyon – a 7.5 mile out and back run. The canyon was cold. The incline – once upon a time cruised up – was all I could handle. I chugged up that road huffing and puffing while Lahcen and Jim patiently kept me company. We chatted and reminisced. We gazed at the beauty of the canyon.

Just before the last climb the bridge was under about 4 inches of water. Cold snow run-off. They playfully ran through the water and I maneuvered my way over some rocks without a splash. The last three-quarters of a mile is the steepest – a total killer. But I was determined to just keep moving… and so I did without stopping. My lungs and hamstrings were screaming. It was a wonderful feeling.

We stretched and chatted at the top for a few minutes before starting the return trip. As we started down it all felt so free. We continued to laugh and chat. We came upon the submerged bridge, they picked it up – thinking they would “run on water”. I was so much smarter. I fell back and aimed for my rocks. Four easy steps and away I go… 1 – 2 – 3 – then my foot slides off the slick rock and I’m airborne. As I hit the ground like a sack of potatoes I immediately take stock. All body parts in tact. I look up, two witnesses – aghast – inquire as to my well-being. More important is that Lahcen and Jim did not witness this 30 yards up the road. I bounced up in pursuit still assessing body part movement. It’s all good. I felt like a kid again.

Despite wet feet, bruised hip and forearm the run back was wonderful. My senses were alive. This is what running is about. The company. The environment. The chill air. My body and mind were alive – wet, aching, fatigued, laughing.

The next day we went for a 4 miler. Despite soreness and fatigue from the canyon run, we played with the pace. Surges here and there all unplanned, and of undetermined length or specific pace. Each taking turns leading and trailing. It was just as Jim and I  had done so many times over 25 years ago when we both lived down in Tucson. We flew along the Rillito river walk. I’m 55 years old and a kid playing again.

The following day back in Phoenix I ran my fastest 5 mile run since returning to running 4 months ago. I raced walkers, joggers and runners alike along the path. I played games in my mind in catching each of them. And so it was – three days of hard running and playing.

The lesson though is something we all need to heed. Take a break; run in different locations and with people you enjoy. Run to bring back memories and create new ones. This is not a philosophical thing (i.e. “The Joy of Running”). This is applying sound physiological and psychological foundations to your running. We need breaks for both mental and physical reasons. When you do this, you progress. Running becomes your joy and not a chore. Sometimes you have to stop working at working out and start playing again.

Here’s to play time – at any age!

• These resolutions are an excuse not to begin what it is you want to do. Who in the world came up with the idea that every habit in your life could magically change on the 1st? The fact is that if you want to do something there is no magic in starting on January 1st, March 1st, June 13th, Sunday, Tuesday, Labor Day your birthday or the Summer Solstice! If you resolve to do something – resolve to do it today.

These resolutions are a form of procrastination. It puts off what we purportedly communicate to others what we want to do. Why can’t it (whatever “it” is) begin today – now? Too often we plan. We set target dates to launch. We research and design the perfect workouts (or whatever). We take time to “get our heads into it”. Why not just get out and start. You can plan, as you get involved. By starting today you could even think of it as getting a running start (pun intended) on your New Year’s resolution to get in shape or run that marathon.

• Resolutions form a foundation for something to talk about. More is talked about than acted upon regarding resolutions.

Stop talking and start doing. That is the key. Nothing great is accomplished writing resolutions on a stickie that is on your car dashboard, bathroom mirror or refrigerator. People enjoy sharing tales of their resolutions – trials, tribulations, barriers, hardships of all kinds that become excuses. While others quietly go out and do. Change your talk from resolutions you’ve made to process goals for today.

• These resolutions are a set up for failure. On a good day under optimal conditions most people perform below par (I’ll save a discussion on “performing below par” for another time.) Now add the pressure of friends, family and others watching your every move – waiting to “catch” you. Stress does not help us perform at our best. It doesn’t help us succeed.

Though it is true that performance may improve for some people with some stress or pressure to perform – it is also true that more is not better. In fact the higher the stress or pressure, the more likely there is a drop off in performance. That includes compliance to some resolution. Do you like someone always asking if you are still working out? Asking if your diet is still working? Do you enjoy being nagged?

Also the social pressure of knowing that others know your resolution can for a minority of people act as a motivating source. But this is a minority. This is a weak motivator overall for most people. And it tends to lose its power over time. It is a short term motivator and that social pressure usually turns into a negative effect on performing.

One personal “coaching” service I know wants all their clients to publicly proclaim some goal. Tell it on the mountains. And it must be something monumental otherwise it is not worth doing. The failure rate of their clients is amazing. [The only thing being accomplished is lining their own pockets with money because they do not understand human behavior or motivational psychology.] Public proclamations do not enhance your chances of success… they add stress and worse yet, failures are more dramatic and psychologically damaging as a result.

Why wait? Set mini-goals – process goals – not resolutions. A process goal is a piece of the larger goal (i.e. running a marathon or your first 5k). A process goal might be getting out and running 4 miles or run-walk 2 miles – today. Or, it might be doing that long run you’ve already put off – today. It could be getting to the track to do that long overdue speed work – today. Or doing your physical therapy exercises – today – to be strong enough to handle the miles. Instead of resolutions – commit to taking some kind of action on a goal today. And once you set a goal, your journey begins immediately… not on the 1st.

So, this year resolve instead not to make New Year’s resolutions. Instead – rid yourself of THAT excuse and take action today – December 30th!

While you’re at it pick up a copy of my excuse busting book for you or a friend – “Coach I didn’t run because…” It’s a lighthearted look at excuses and excuse busting.

In that vein I want you to think about giving that special runner, duathlete, triathlete in your life – the gift of coaching – in different sizes!

1. Try this out, sign your runner up for a year of coaching – personalized schedules (made to fit real life – not generic try-and-fit-it-yourself schedules); unlimited email and phone contact; your questions answered ASAP. 12-month program for $900 ($100 discount), 6-month program $425 ($75 discount). (Contact Coach Dean directly – this offer is not listed online.)
2. What about mental toughness training? Learn how to control nerves, anxiety, negative self-talk, personal comfort zones and limitations, gain control of your mind, get motivated, increase your ability to focus and refocus and much more. 3-month comprehensive program – from assessment to needs summary and game plan to 13 weekly meetings (in-person or Skype) that tackle each issue one at a time. Regularly $1500 – holiday offer $1200. (Contact Coach Dean directly – this offer is not listed online.)

Above special holiday offers expire 12/31/11.

1. Want an economical approach to mental toughness training? Something you can take at your own pace? I am proud to announce an affordable on-line option for mental toughness training. It includes an online assessment, self-paced modules and videos to help explain each topic area and concept. Check it out!  
2. Finally, don’t wait for that New Year’s resolution. They are doomed! First get your favorite runner or wannabe runner the book on excuse making and busting. ($12.00 soft cover delivered to your doorstep.)
3. Then, if you live locally (Phoenix area) sign them up for the RxRunning club and get them out to workouts! Often the purchase of a service creates that psychological obligation to get it in gear and get out there! Join the club here. ($75 annual dues)

Myth – Stretching prevents injuries.
Truth – Static stretching should be avoided in endurance events. It weakens muscles.

Myth – Barefoot running is better for the body.
Truth – It depends on lots of things and is absolutely contraindicated in some cases.

Myth – You need to focus on your core to be a better athlete.
Truth – Your specific sport provides the optimal core work.

Myth – Guzzling water and electrolytes prevents cramps. (This is a really good one!)
Truth – Those things have little to do with seizing up!

Myth – Ibuprofen before you run or race prevents muscle soreness.
Truth – This does more harm than good.

Myth – Dehydration hurts race performance. (This is a great one that is little known!)
Truth – Over-hydrating  is more likely to hurt your performance.

Myth – Ice baths speed recovery.
Truth – Nothing supports this.

Myth – Long and slow is the best way to burn calories. (Oh ya, and you get in shape faster – faster!)
Truth – Higher intensity burns more calories during the workout AND up to 14 hours afterwards!

Myth – Fructose (a simple sugar) is a performance killer.
Truth – Fructose can be a performance supercharger.

Myth – Supplements take performance to the next level.
Truth –  There are no magic pills. (Nice outline of various popular supplements.)

Gretchen does a nice job of infusing these topics by quoting various studies.  I didn’t want to plagiarize her work so go pick up a copy and read the details on each myth. It would be worth the price of the magazine just for this article. I intend keeping a copy of this article close by for my own reference. These are things I have written about for years. I have had debates with coaches and athletes alike on many of these topics. It’s always nice to have informed minds writing to dispel training myths.  So, whether you read what I write about here or not… at least there is one other person who reads something other than popular magazines and wants to share the most accurate information possible- as we know it today – from a less biased research-based perspective .

Thanks to Rob for bringing this to my attention!