Athletes, marathon runners and the like simply need more nutrients because they are performing the activity they do. This is a function of increased oxidative stress due to increased oxygen utilization; of training which leads to breaking down bodily tissues. Recovery time can be slowed and the athlete can reach a training plateau. Joints and muscles breakdown and injuries are more frequent. Overall, the tissue breakdown is accelerated by this increased oxidative stress. Truly the "dark side" of oxygen. People training for a marathon will place as much oxidative stress on their bodies as that of a cancer patient.
Here are the specific/general nutrient needs for athletes/marathoners:
Multivitamin tablet(s)
MultiMineral tablet(s)
Omega-3 fish oils
Glucosamine
Essential Amino Acids
Systemic Antiinflammatory e.g., grape seed extract
Turmeric
Bromelain
Add these to your diet and you will decrease your recovery time and improve your immune system. It is a fact that 1/3 of marathoners develop a serious viral illness a month before their marathon and another 1/3 of them will develop a serious viral illness within a month after thier marathon.
If you have any questions please feel free to contact me at:
mypsych97@aol.com
cell--832-605-5691
Thanks
Myron
Saturday, February 7, 2009
Monday, January 12, 2009
Final Mental Preparations for the Marathon
Moment for Saturday 1/10/09
Things to do before the marathon:
1—read an inspirational book/watch a movie
Lance Armstrong—It’s Not about the Bike
John Maxwell---Failing Forward
Jeff Galloway---Marathon
Zoe Koplowitz—Winning Spirit
George Sheehan—Running and Being
Pre About Steve Prefontaine
Beck Weathers/Werner Berger Mountain Climbers—Everest
Spirit of the Marathon movie
2—Honor yourself for your marathon training efforts. George Sheehan said: “I have met my hero and he is me.” Be your own hero.
3—Express Gratitude to your body for getting you this far. Previous speaker at pasta party—Robert Key---showed graphic of having run to El Paso and back to show that “you can do this” because you’ve done it already many times over.
4—Walk around this week with a swagger as if you’ve already run the marathon.
5—Build self-belief by making a Mental Highlight Reel. Think about times when you performed well, gave 110% effort, persisted under difficult circumstances during this training season, in your professional life or wherever. Play this highlight reel when things get hard.
6---Visualize
Drive the course; each nite when you retire spend 8 to 10 minutes as you are going to sleep imaging Sunday’s event and what you’ll be doing, etc.
7---Not too late to write down your goals.
During the Marathon:
1—Self Belief in action
Use your mental highlight reel during the run when fatigue sets in.
2—Visualize
For example, during the last 10k imagine you are rolling up a ball of string that is drawing you to the finish.
3—Use your Right Brain to distract you from critical, negative Left Brain.Your can relax/use centering technique; walk; smile
4—Focus on how far you’ve come, not on how far you have left to go.
5—Remember this from Joe Henderson:
"Turn around and look behind you at the people you can’t see: those who trained for the marathon or half but didn’t reach the starting line; those who race but not at this distance; those who run but never race; those who used to run but don’t anymore; those who never run and never will.Don’t call yourself “slow” because you are not—You are fast enough to beat everyone who isn’t there."
6---NNNNNQ
I told the story about how Winston Churchill first uttered these words.Decide now that on Sunday you will never quit. George Sheehan said: It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.
Have a great race; see you Sunday. Stay thirsty my friends.
Things to do before the marathon:
1—read an inspirational book/watch a movie
Lance Armstrong—It’s Not about the Bike
John Maxwell---Failing Forward
Jeff Galloway---Marathon
Zoe Koplowitz—Winning Spirit
George Sheehan—Running and Being
Pre About Steve Prefontaine
Beck Weathers/Werner Berger Mountain Climbers—Everest
Spirit of the Marathon movie
2—Honor yourself for your marathon training efforts. George Sheehan said: “I have met my hero and he is me.” Be your own hero.
3—Express Gratitude to your body for getting you this far. Previous speaker at pasta party—Robert Key---showed graphic of having run to El Paso and back to show that “you can do this” because you’ve done it already many times over.
4—Walk around this week with a swagger as if you’ve already run the marathon.
5—Build self-belief by making a Mental Highlight Reel. Think about times when you performed well, gave 110% effort, persisted under difficult circumstances during this training season, in your professional life or wherever. Play this highlight reel when things get hard.
6---Visualize
Drive the course; each nite when you retire spend 8 to 10 minutes as you are going to sleep imaging Sunday’s event and what you’ll be doing, etc.
7---Not too late to write down your goals.
During the Marathon:
1—Self Belief in action
Use your mental highlight reel during the run when fatigue sets in.
2—Visualize
For example, during the last 10k imagine you are rolling up a ball of string that is drawing you to the finish.
3—Use your Right Brain to distract you from critical, negative Left Brain.Your can relax/use centering technique; walk; smile
4—Focus on how far you’ve come, not on how far you have left to go.
5—Remember this from Joe Henderson:
"Turn around and look behind you at the people you can’t see: those who trained for the marathon or half but didn’t reach the starting line; those who race but not at this distance; those who run but never race; those who used to run but don’t anymore; those who never run and never will.Don’t call yourself “slow” because you are not—You are fast enough to beat everyone who isn’t there."
6---NNNNNQ
I told the story about how Winston Churchill first uttered these words.Decide now that on Sunday you will never quit. George Sheehan said: It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.
Have a great race; see you Sunday. Stay thirsty my friends.
Who Would Ever Run A Marathon?
Who Would Ever Run a Marathon? By Dr. Tim Maggs
For anyone who's ever crossed that fine line, the one that only takes 26.2 miles to get to, and now owns the title of “marathon finisher”, you’ve probably been asked this question many times. The insinuations in the question are that anyone who would ever consider running a marathon borders on insanity or downright lunacy. Well, do you want to know what I think?
I think…
· The marathon should be a requirement for all kids graduating high school today. All kids would have to complete a marathon before graduating, or would have to work forty hours a week doing community clean up (for free) until they do complete one.
· The marathon should become part of an incentive program for prisoners who want early release.
· The first treatment for anyone with high blood pressure, weight problems, psychological disorders, bowel problems, upper respiratory difficulties, self-esteem issues, or anxiety disorders should not be medication or group therapy, but to complete a marathon.
· If anyone is caught being a bully in life, regardless of age, we should have some legislative body we can report them to and this body has the authority to convict this individual and sentence them to run a marathon. Arrogance is bad, humility is good. Marathons promote humility.
· Anyone sentenced to "community service" must run a marathon. What better community service could be achieved than to get someone in the community healthier, both mentally and physically?
· More serious crimes might require two marathons in one year, a sentence that would not allow any time off from training. (Whoa, would this be an inconvenience for someone not used to working out?)
· There should be a fifty percent discount on all health insurance premiums with proof of running a marathon each year.
· Community leaders and politicians should be required to run a marathon each year, rather than annoying everyone by going door-to-door making promises they're unable to keep. A marathon will continually encourage "honest work" instead of more rhetoric the world doesn’t need. Leading by example has always proven to be successful.
· Any family owning more than one vehicle must all run a marathon in order to get registrations for every vehicle after the first one.
· All police officers and fire fighters must run one marathon per year to be able to continue wearing a badge.
· Anyone who isn't happy in life, can't figure out why life isn't giving back the way it should, and is looking for that bigger house, perfect soul-mate, or winning lottery ticket, join in and run a marathon. I’m sure you’ll find the answer somewhere along the way.
From my vantage point, there are two causes of unhappiness and poor health---the lack of drive and discipline. With technology bringing so much excitement into every room in our house, why would anyone ever need to leave the house for fun? And the media is continually telling us to take this pill or that because "you haven't got time for the pain," but the cold truth is, it's all painful. Life hurts too much these days, and on too many fronts. The marathon solves these problems in a flinch. It reintroduces us to drive and discipline, for, as we know, there are no shortcuts to crossing that finish line. You must pay the price for a long enough period of time, or you won't cross that line.
The training phase is the backbone of this program and the direct reason for improved happiness. Our social lives improve by joining a regular group to go on our weekly runs. We talk, listen, and become the person we thought we used to be---happy and interesting. All social stigmas disappear, as we all become runners seeking the same goal. We’re no longer lawyers, doctors, teachers, or housewives living according to some bogus pecking order society has created. We revolve our days around our training schedule, giving us something to look forward to at the beginning of the day and something to be proud of by the end of the day. And we all inherently know this powerful fact--we're doing something that most people will never have the guts to try. We're running a marathon. Our self-esteem goes up dramatically. In fact, isn't the scale looking a little kinder these days? Those clothes that just never seemed to fit on that Monday-morning diet plan all of a sudden fit perfectly. The big clincher in this life-altering metamorphosis a person goes through occurs on that first day that someone asks you "Have you lost weight?" There’s no turning back now!
And the day we cross that finish line, the day we complete the journey we started six or eight or ten months earlier, that's the day we can't wait to start all over again on our next chapter. For what we learn is one simple fact---"Who wouldn't want to run a marathon?”
For anyone who's ever crossed that fine line, the one that only takes 26.2 miles to get to, and now owns the title of “marathon finisher”, you’ve probably been asked this question many times. The insinuations in the question are that anyone who would ever consider running a marathon borders on insanity or downright lunacy. Well, do you want to know what I think?
I think…
· The marathon should be a requirement for all kids graduating high school today. All kids would have to complete a marathon before graduating, or would have to work forty hours a week doing community clean up (for free) until they do complete one.
· The marathon should become part of an incentive program for prisoners who want early release.
· The first treatment for anyone with high blood pressure, weight problems, psychological disorders, bowel problems, upper respiratory difficulties, self-esteem issues, or anxiety disorders should not be medication or group therapy, but to complete a marathon.
· If anyone is caught being a bully in life, regardless of age, we should have some legislative body we can report them to and this body has the authority to convict this individual and sentence them to run a marathon. Arrogance is bad, humility is good. Marathons promote humility.
· Anyone sentenced to "community service" must run a marathon. What better community service could be achieved than to get someone in the community healthier, both mentally and physically?
· More serious crimes might require two marathons in one year, a sentence that would not allow any time off from training. (Whoa, would this be an inconvenience for someone not used to working out?)
· There should be a fifty percent discount on all health insurance premiums with proof of running a marathon each year.
· Community leaders and politicians should be required to run a marathon each year, rather than annoying everyone by going door-to-door making promises they're unable to keep. A marathon will continually encourage "honest work" instead of more rhetoric the world doesn’t need. Leading by example has always proven to be successful.
· Any family owning more than one vehicle must all run a marathon in order to get registrations for every vehicle after the first one.
· All police officers and fire fighters must run one marathon per year to be able to continue wearing a badge.
· Anyone who isn't happy in life, can't figure out why life isn't giving back the way it should, and is looking for that bigger house, perfect soul-mate, or winning lottery ticket, join in and run a marathon. I’m sure you’ll find the answer somewhere along the way.
From my vantage point, there are two causes of unhappiness and poor health---the lack of drive and discipline. With technology bringing so much excitement into every room in our house, why would anyone ever need to leave the house for fun? And the media is continually telling us to take this pill or that because "you haven't got time for the pain," but the cold truth is, it's all painful. Life hurts too much these days, and on too many fronts. The marathon solves these problems in a flinch. It reintroduces us to drive and discipline, for, as we know, there are no shortcuts to crossing that finish line. You must pay the price for a long enough period of time, or you won't cross that line.
The training phase is the backbone of this program and the direct reason for improved happiness. Our social lives improve by joining a regular group to go on our weekly runs. We talk, listen, and become the person we thought we used to be---happy and interesting. All social stigmas disappear, as we all become runners seeking the same goal. We’re no longer lawyers, doctors, teachers, or housewives living according to some bogus pecking order society has created. We revolve our days around our training schedule, giving us something to look forward to at the beginning of the day and something to be proud of by the end of the day. And we all inherently know this powerful fact--we're doing something that most people will never have the guts to try. We're running a marathon. Our self-esteem goes up dramatically. In fact, isn't the scale looking a little kinder these days? Those clothes that just never seemed to fit on that Monday-morning diet plan all of a sudden fit perfectly. The big clincher in this life-altering metamorphosis a person goes through occurs on that first day that someone asks you "Have you lost weight?" There’s no turning back now!
And the day we cross that finish line, the day we complete the journey we started six or eight or ten months earlier, that's the day we can't wait to start all over again on our next chapter. For what we learn is one simple fact---"Who wouldn't want to run a marathon?”
Thursday, December 11, 2008
Visualization/Imagery III
Visualization & Running III
Adapted from Dean Hebert
In my first post on this subject, I outlined many of the ways athletes use imagery as well some supporting data for its use. The second post included some criteria for creating your own script and a sample. Here is the third post on visualization. This one shares a second person directive voice or approach. It appeals to many people.
[If you would like to have a script developed for a unique circumstance or race situation, drop me a line. In the future, I hope to develop podcasts with various imagery scenarios.]
Take a deep breath, inhale all the air you can… exhale slowly. All the tension in your body-is leaving you. You are feeling relaxed. You are relaxing. Let go of your worries and concerns, your mind is clearing. Your mind is free of clutter. Let go of the day. Let go of worries and concerns. Let go of the events of the day. You are thinking clearly. Your body is relaxed, ready to perform. You are focusing on your body. Take a deep breath… exhale slowly. You are poised for action. You are focusing on your body sensations. You are comfortable. You are prepared, fit, healthy,-well trained, strong, confident. You are confident you can meet the challenge of this run. Take another deep breath, inhale all the air you can… exhale slowly.
Imagine yourself running… your posture is erect, arms swinging back and forth crossing in front just about to midline. Your shoulders are relaxed and your head is looking straight ahead. Your eyes are focus 10 yards in front. You see the ground in front of you moving past steadily. Your arms and legs are in perfect synchronization, moving effortlessly. Your legs move back and forth like a pendulums. Your feet glide over the ground, touching the surface only briefly, lightly, as if springs are in your legs. The heel of your foot strikes the ground first just for a second your foot roles forward, up to the toes as you push off from the forefoot, as your other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. You feel light. You have boundless energy and enthusiasm. You move effortlessly over the ground, you feel light, your feet glide over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in your stride …moving over the ground like a gazelle. Light. Your legs move in perfect synchrony… automatic… and effortless.
You feel your body moving smoothly. Your body temperature is comfortably warm. There is a light flow of perspiration over your body. Perspiration drips from your forehead down your face perspiration drips down your neck, down your chest, down your back you feel a cool breeze, it cools your body; your singlet is wet, you feel the breeze blowing through your singlet, there is a cool sensation on your skin. Your shorts are damp from perspiration the perspiration continues to drip down your legs, the light breeze blows across your skin, cooling your body. You are comfortably warm. You feel the moisture of your perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. You are feeling free of barriers. You feel confident. You feel free. You are strong. You are ready to do your workout.
Take a deep breath. Open your eyes. You will rise; move deliberately and confidently into your workout.
You are prepared mentally and physically to succeed. You are relaxed. There is no pressure. You are focused on your workout. Nothing stands in your way. Take three more slow deep breaths and go forth.
Adapted from Dean Hebert
In my first post on this subject, I outlined many of the ways athletes use imagery as well some supporting data for its use. The second post included some criteria for creating your own script and a sample. Here is the third post on visualization. This one shares a second person directive voice or approach. It appeals to many people.
[If you would like to have a script developed for a unique circumstance or race situation, drop me a line. In the future, I hope to develop podcasts with various imagery scenarios.]
Take a deep breath, inhale all the air you can… exhale slowly. All the tension in your body-is leaving you. You are feeling relaxed. You are relaxing. Let go of your worries and concerns, your mind is clearing. Your mind is free of clutter. Let go of the day. Let go of worries and concerns. Let go of the events of the day. You are thinking clearly. Your body is relaxed, ready to perform. You are focusing on your body. Take a deep breath… exhale slowly. You are poised for action. You are focusing on your body sensations. You are comfortable. You are prepared, fit, healthy,-well trained, strong, confident. You are confident you can meet the challenge of this run. Take another deep breath, inhale all the air you can… exhale slowly.
Imagine yourself running… your posture is erect, arms swinging back and forth crossing in front just about to midline. Your shoulders are relaxed and your head is looking straight ahead. Your eyes are focus 10 yards in front. You see the ground in front of you moving past steadily. Your arms and legs are in perfect synchronization, moving effortlessly. Your legs move back and forth like a pendulums. Your feet glide over the ground, touching the surface only briefly, lightly, as if springs are in your legs. The heel of your foot strikes the ground first just for a second your foot roles forward, up to the toes as you push off from the forefoot, as your other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. You feel light. You have boundless energy and enthusiasm. You move effortlessly over the ground, you feel light, your feet glide over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in your stride …moving over the ground like a gazelle. Light. Your legs move in perfect synchrony… automatic… and effortless.
You feel your body moving smoothly. Your body temperature is comfortably warm. There is a light flow of perspiration over your body. Perspiration drips from your forehead down your face perspiration drips down your neck, down your chest, down your back you feel a cool breeze, it cools your body; your singlet is wet, you feel the breeze blowing through your singlet, there is a cool sensation on your skin. Your shorts are damp from perspiration the perspiration continues to drip down your legs, the light breeze blows across your skin, cooling your body. You are comfortably warm. You feel the moisture of your perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. You are feeling free of barriers. You feel confident. You feel free. You are strong. You are ready to do your workout.
Take a deep breath. Open your eyes. You will rise; move deliberately and confidently into your workout.
You are prepared mentally and physically to succeed. You are relaxed. There is no pressure. You are focused on your workout. Nothing stands in your way. Take three more slow deep breaths and go forth.
Visualization/Imagery II
Visualization & Running II
Adapted from Dean Hebert
Imagery scripts should be unique to an individual. There are many examples you can use and start with. But, you must make it “yours” in order for it to be as effective as possible. Here are some tips to make them most effective for you.
Generally, use “I” in your script to make it more personal.
If you prefer to be “led” through the process; then script it with direct instructions (”Close your eyes”, “Imagine your legs like pistons”).
Active or passive voice work (”Relax your arms”, “I’m focused on the ground in front of me”, “I’m relaxing my arms”).
Use words & phrases that you normally use. The vocabulary has to seem natural to you.
Use key affirmations - those positive reinforcing statements - that resonate with you (”I feel strong”, “Nobody, but nobody beats me in the last mile”).
Emphasize elements that have power with you. If it stirs emotion, creates a vivid image, gives you goosebumps - then you are on the right track!
In your mind use a voice - tone & emphasis - that makes it real for you.
If you don’t like hearing your own voice, have someone else record it for you.
You can record a script, actively read through a script or in your mind recite the script. It doesn’t have to be exact word-for-word but the power comes in the images, feelings, senses that are stimulated.
With those things in mind start with relaxing and clearing your mind. Allow noises to drift into the background. Hear them and just let them go. Begin to focus your attention on the here and now. Nothing else is important at this moment.
Here is one sample script focused on preparation for a run and getting mentally into a workout: I am taking a deep breath, inhaling all the air I can… exhaling slowly. All the tension in my body-is leaving me. I’m feeling relaxed. I am relaxing. I am letting go of my worries and concerns, my mind is clearing. My mind is free of clutter. I am letting go of the day. I am letting go of worries and concerns. I’m letting go of the events of the day. I am thinking clearly. My body is relaxed, ready to perform. I am focusing on my body. I am taking a deep breath… exhaling slowly. I am poised for action. I am focusing on my body sensations. I am comfortable. I am prepared, fit, healthy,-well trained, strong, confident. I am confident I can meet the challenge of this run. I am taking a deep breath, inhaling all the air I can… exhaling slowly.
I can see myself running… my posture is erect, arms swinging back and forth crossing in front just about to midline. My shoulders are relax and my head is looking straight ahead. My eyes are focus 10 yards in front of me. I see the ground in front of me moving past steadily. My arms and legs are in perfect synchronization, moving effortlessly. My legs move back and forth like a pendulums. My feet glide over the ground, touching the surface only briefly, lightly, as if springs are in my legs. The heel of my foot strikes the ground first just for a second my foot roles forward, up to the toes as I push off from the forefoot, as my other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. I feel light. I have boundless energy and enthusiasm. I am moving effortlessly over the ground, I feel light, my feet are gliding over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in my stride …moving over the ground like a gazelle. Light. My legs move in perfect synchrony… automatic… and effortless.
I can feel my body moving smoothly. My body temperature is comfortably warm. There is a light flow of perspiration over my body. Perspiration drips from my forehead down my face perspiration drips down my neck, down my chest, down my back I feel a cool breeze, it cools my body; my singlet is wet, I feel the breeze blowing through my singlet, there is a cool sensation on my skin. My shorts are damp from perspiration the perspiration continues to drip down my legs, the light breeze blows across my skin, cooling my body. I am comfortably warm. I feel the moisture of my perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. I feel free of barriers. I feel confident. I feel free. I am strong. I am ready to do my workout.
I take a deep breath. Open my eyes. I rise; move deliberately and confidently into my workout.I am prepared mentally and physically to succeed. I am relaxed. There is no pressure. I am focused on my workout. Nothing stands in my way. I will take three more slow deep breaths and go forth.
I’ll post the same script next but in a directive approach instead of first person. Visualization/mental rehearsal is one critical element to successful racing.
Adapted from Dean Hebert
Imagery scripts should be unique to an individual. There are many examples you can use and start with. But, you must make it “yours” in order for it to be as effective as possible. Here are some tips to make them most effective for you.
Generally, use “I” in your script to make it more personal.
If you prefer to be “led” through the process; then script it with direct instructions (”Close your eyes”, “Imagine your legs like pistons”).
Active or passive voice work (”Relax your arms”, “I’m focused on the ground in front of me”, “I’m relaxing my arms”).
Use words & phrases that you normally use. The vocabulary has to seem natural to you.
Use key affirmations - those positive reinforcing statements - that resonate with you (”I feel strong”, “Nobody, but nobody beats me in the last mile”).
Emphasize elements that have power with you. If it stirs emotion, creates a vivid image, gives you goosebumps - then you are on the right track!
In your mind use a voice - tone & emphasis - that makes it real for you.
If you don’t like hearing your own voice, have someone else record it for you.
You can record a script, actively read through a script or in your mind recite the script. It doesn’t have to be exact word-for-word but the power comes in the images, feelings, senses that are stimulated.
With those things in mind start with relaxing and clearing your mind. Allow noises to drift into the background. Hear them and just let them go. Begin to focus your attention on the here and now. Nothing else is important at this moment.
Here is one sample script focused on preparation for a run and getting mentally into a workout: I am taking a deep breath, inhaling all the air I can… exhaling slowly. All the tension in my body-is leaving me. I’m feeling relaxed. I am relaxing. I am letting go of my worries and concerns, my mind is clearing. My mind is free of clutter. I am letting go of the day. I am letting go of worries and concerns. I’m letting go of the events of the day. I am thinking clearly. My body is relaxed, ready to perform. I am focusing on my body. I am taking a deep breath… exhaling slowly. I am poised for action. I am focusing on my body sensations. I am comfortable. I am prepared, fit, healthy,-well trained, strong, confident. I am confident I can meet the challenge of this run. I am taking a deep breath, inhaling all the air I can… exhaling slowly.
I can see myself running… my posture is erect, arms swinging back and forth crossing in front just about to midline. My shoulders are relax and my head is looking straight ahead. My eyes are focus 10 yards in front of me. I see the ground in front of me moving past steadily. My arms and legs are in perfect synchronization, moving effortlessly. My legs move back and forth like a pendulums. My feet glide over the ground, touching the surface only briefly, lightly, as if springs are in my legs. The heel of my foot strikes the ground first just for a second my foot roles forward, up to the toes as I push off from the forefoot, as my other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. I feel light. I have boundless energy and enthusiasm. I am moving effortlessly over the ground, I feel light, my feet are gliding over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in my stride …moving over the ground like a gazelle. Light. My legs move in perfect synchrony… automatic… and effortless.
I can feel my body moving smoothly. My body temperature is comfortably warm. There is a light flow of perspiration over my body. Perspiration drips from my forehead down my face perspiration drips down my neck, down my chest, down my back I feel a cool breeze, it cools my body; my singlet is wet, I feel the breeze blowing through my singlet, there is a cool sensation on my skin. My shorts are damp from perspiration the perspiration continues to drip down my legs, the light breeze blows across my skin, cooling my body. I am comfortably warm. I feel the moisture of my perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. I feel free of barriers. I feel confident. I feel free. I am strong. I am ready to do my workout.
I take a deep breath. Open my eyes. I rise; move deliberately and confidently into my workout.I am prepared mentally and physically to succeed. I am relaxed. There is no pressure. I am focused on my workout. Nothing stands in my way. I will take three more slow deep breaths and go forth.
I’ll post the same script next but in a directive approach instead of first person. Visualization/mental rehearsal is one critical element to successful racing.
Visualization/Imagery I
Visualization & Running I
Did you know that 99 % Olympic athletes practice visualization (also referred to as mental imagery) for an average of 12 minutes a day four days a week (Terry Orlick) ? You probably think this applies to the skill or technique events (shot put, high jump, etc.) in track. Not so! Distance runners also use visualization. It can promote relaxation, attentional focus as well as confident and resilient mindsets.
Visualization is a completely natural process. We do it all the time but don’t realize it. Think of it like vivid day dreaming. So vivid, you think you are in that moment.
More good news about imagery is that it is trainable. It is a skill that can be honed. It does take practice. You can use imagery just at home laying on a couch relaxing; but actually doing the activity itself… while doing a workout… according to the research may be the more effective approach. It reinforces the reality of all the senses and integrates it into the sport instead of being an additional activity or practice.
There are volumes of research conducted on visualization and its affect on performance. In Sweden and Russia there were several cool and replicated studies with visualization on basketball free throwing. They did controlled studies which divided up groups into physical practice and imagery practice In the following proportions: 100%/0%, 75%/25%, 50%/50% and finally 25%/75% respectively. The 25% physical and 75% imagery ended up performing best.
As an aside, imagery doesn’t work well for a novice athlete in a skill sport since they have not learned and mastered the physical skills yet. Think of it this way, if you don’t know the physical movements well then how do you replicate them in your mind to reinforce the “right” way to do them.
But, imagery goes way beyond learning a physical skill. It is a key to better performances and overcoming mental melt-downs in any competition. Once an athlete is conditioned physically, the difference in performance comes down to many mental or psychological dimensions.
Mental imagery is more than some pictures in your head. Properly done it incorporates all your senses. Researchers do not know all the exact mechanisms of how or why it works. But, they have found that when it is done vividly, it appears that your mind cannot tell the difference between reality and your “created reality” - your visualization. The bottomline is that it works.
The question I have had most often in regards to imagery is “…but what do I visualize?” Running is just putting one foot in front of the other right? Simple, right? Yes, and there are many aspects of racing and running that will benefit by imagery practice. Here are just a few:
Relaxation while running
Tenseness or nervousness before competition
“Choking” at the big race
Maintaining good form
Coping with unexpected race occurrences
Coping with adverse weather conditions
Coping with “bad patches” during the race
Fear of failure
Dealing with competitors’ behaviors
Dealing with outside distractors
Finding your “zone” or groove
Dealing with discomfort
Promoting the ability in having a kick
Promoting tenacity under adverse conditions
Worrying about the competition
Maintaining intensity throughout a race
Improving confidence
Staying consistent with training
Persisting on bad days
Almost any of your emotional or psychological factors can be addressed through proper imagery. It will not override your physical limitations. If you haven’t trained, it won’t suddenly make you a world class runner. It will help you remove mental barriers which prevent you from performing or training your best… optimizing how you can perform.
Visualizations usually follow a script (formally or informally). It may follow a race from start to finish or may reproduce the problem point in the race you are working to overcome. The more descriptive, the more detailed, the more you incorporate all your senses… the more effective it will be.
Did you know that 99 % Olympic athletes practice visualization (also referred to as mental imagery) for an average of 12 minutes a day four days a week (Terry Orlick) ? You probably think this applies to the skill or technique events (shot put, high jump, etc.) in track. Not so! Distance runners also use visualization. It can promote relaxation, attentional focus as well as confident and resilient mindsets.
Visualization is a completely natural process. We do it all the time but don’t realize it. Think of it like vivid day dreaming. So vivid, you think you are in that moment.
More good news about imagery is that it is trainable. It is a skill that can be honed. It does take practice. You can use imagery just at home laying on a couch relaxing; but actually doing the activity itself… while doing a workout… according to the research may be the more effective approach. It reinforces the reality of all the senses and integrates it into the sport instead of being an additional activity or practice.
There are volumes of research conducted on visualization and its affect on performance. In Sweden and Russia there were several cool and replicated studies with visualization on basketball free throwing. They did controlled studies which divided up groups into physical practice and imagery practice In the following proportions: 100%/0%, 75%/25%, 50%/50% and finally 25%/75% respectively. The 25% physical and 75% imagery ended up performing best.
As an aside, imagery doesn’t work well for a novice athlete in a skill sport since they have not learned and mastered the physical skills yet. Think of it this way, if you don’t know the physical movements well then how do you replicate them in your mind to reinforce the “right” way to do them.
But, imagery goes way beyond learning a physical skill. It is a key to better performances and overcoming mental melt-downs in any competition. Once an athlete is conditioned physically, the difference in performance comes down to many mental or psychological dimensions.
Mental imagery is more than some pictures in your head. Properly done it incorporates all your senses. Researchers do not know all the exact mechanisms of how or why it works. But, they have found that when it is done vividly, it appears that your mind cannot tell the difference between reality and your “created reality” - your visualization. The bottomline is that it works.
The question I have had most often in regards to imagery is “…but what do I visualize?” Running is just putting one foot in front of the other right? Simple, right? Yes, and there are many aspects of racing and running that will benefit by imagery practice. Here are just a few:
Relaxation while running
Tenseness or nervousness before competition
“Choking” at the big race
Maintaining good form
Coping with unexpected race occurrences
Coping with adverse weather conditions
Coping with “bad patches” during the race
Fear of failure
Dealing with competitors’ behaviors
Dealing with outside distractors
Finding your “zone” or groove
Dealing with discomfort
Promoting the ability in having a kick
Promoting tenacity under adverse conditions
Worrying about the competition
Maintaining intensity throughout a race
Improving confidence
Staying consistent with training
Persisting on bad days
Almost any of your emotional or psychological factors can be addressed through proper imagery. It will not override your physical limitations. If you haven’t trained, it won’t suddenly make you a world class runner. It will help you remove mental barriers which prevent you from performing or training your best… optimizing how you can perform.
Visualizations usually follow a script (formally or informally). It may follow a race from start to finish or may reproduce the problem point in the race you are working to overcome. The more descriptive, the more detailed, the more you incorporate all your senses… the more effective it will be.
Sunday, December 7, 2008
Your Personal Imagery Program
Your Imagery Program:
1—Goal Setting:
Start with an imagery goal. Do you want to focus on technical skills (stride), tactical (strategy), mental (managing anxiety), or improving overall performance (personal best)?
2--Plan—Design a plan and schedule 10 to 12 minutes into your day where you can perform your imagery at approximately the same time every day.
3—Create an Imagery Scenario—write down your athletic imagery scenario in specific detail: location of the event; race conditions; specific event; thoughts feelings and expectations.
4—Relax precede your imagery session with some form of active relaxation such as deep breathing, yoga, or PMR.
Tips for Utilization of senses for Imagery:
Visual---see the course, the scenery, field of runners
Smell---scents of the environment and smell of sweat
Auditory—sounds of feet striking the running surface, miscellaneous sounds in the environment like crowd noise, noise and breathing of crowd of runners
Kinesthetic—transfer of weight as your foot strikes and coordination of hand and foot movements and your stride
Tactile---note how your clothes feel against your body and fit and feel of your running shoes
Gustatory—experience power of gels, electrolyte drinks, and energy bars
The more you utilize all the senses the more vivid, powerful and beneficial the images will be.
Attach positive emotions to the imaged experience—recall an event highly positively charged, where you experienced a great accomplishment, overcame an adverse situation, succeeded against difficult odds, set a personal record. Immerse yourself in these situations for a bit. Upon completion of an imagery session recall those powerful emotions. This will help associate the successful imaged event with the feelings of success.
Keys to effective imagery:
Internal vs. External images: Internal images have the advantage of emphasizing the feel of the movement and the emotional component of the experience.
Practice: Imagery is a skill requiring practice. Daily imagery practice should be adopted as a part of your training regimen.
Image vividness: the closer you can approximate the imaged event in your mind to the actual experience, the more likely the successful imaged event will transfer to your physical performance.
Controllability: It is important to manipulate your images so the imaged event is what you want it to be.
Relaxation: enhances image vividness and controllability; allows you to focus, immerse yourself in the images and reduce competing thoughts by quieting the mind.
Positive Outcomes/emotionality: focus images on successful outcomes, enhancing the emotional component and helps program the body for successful outcomes.
Image in real time: time spent imaging a skill should be equal to the time the skill takes to occur. Break down a marathon into 4 to 5 minute segments. (Start…battling the crowd; middle…as you push through fatigue; finish… developing that strong kick into the finish.)
1—Goal Setting:
Start with an imagery goal. Do you want to focus on technical skills (stride), tactical (strategy), mental (managing anxiety), or improving overall performance (personal best)?
2--Plan—Design a plan and schedule 10 to 12 minutes into your day where you can perform your imagery at approximately the same time every day.
3—Create an Imagery Scenario—write down your athletic imagery scenario in specific detail: location of the event; race conditions; specific event; thoughts feelings and expectations.
4—Relax precede your imagery session with some form of active relaxation such as deep breathing, yoga, or PMR.
Tips for Utilization of senses for Imagery:
Visual---see the course, the scenery, field of runners
Smell---scents of the environment and smell of sweat
Auditory—sounds of feet striking the running surface, miscellaneous sounds in the environment like crowd noise, noise and breathing of crowd of runners
Kinesthetic—transfer of weight as your foot strikes and coordination of hand and foot movements and your stride
Tactile---note how your clothes feel against your body and fit and feel of your running shoes
Gustatory—experience power of gels, electrolyte drinks, and energy bars
The more you utilize all the senses the more vivid, powerful and beneficial the images will be.
Attach positive emotions to the imaged experience—recall an event highly positively charged, where you experienced a great accomplishment, overcame an adverse situation, succeeded against difficult odds, set a personal record. Immerse yourself in these situations for a bit. Upon completion of an imagery session recall those powerful emotions. This will help associate the successful imaged event with the feelings of success.
Keys to effective imagery:
Internal vs. External images: Internal images have the advantage of emphasizing the feel of the movement and the emotional component of the experience.
Practice: Imagery is a skill requiring practice. Daily imagery practice should be adopted as a part of your training regimen.
Image vividness: the closer you can approximate the imaged event in your mind to the actual experience, the more likely the successful imaged event will transfer to your physical performance.
Controllability: It is important to manipulate your images so the imaged event is what you want it to be.
Relaxation: enhances image vividness and controllability; allows you to focus, immerse yourself in the images and reduce competing thoughts by quieting the mind.
Positive Outcomes/emotionality: focus images on successful outcomes, enhancing the emotional component and helps program the body for successful outcomes.
Image in real time: time spent imaging a skill should be equal to the time the skill takes to occur. Break down a marathon into 4 to 5 minute segments. (Start…battling the crowd; middle…as you push through fatigue; finish… developing that strong kick into the finish.)
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