tag:blogger.com,1999:blog-16316681544704927142024-03-14T02:14:11.902+00:00Sport Psychology and CoachingSport Psychology and Training advice for runners and athletes.Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-1631668154470492714.post-50615462778972820172015-01-11T19:07:00.001+00:002015-01-11T21:03:57.217+00:00Launching the Morley Holliday Tribute Fund<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZphWT4plWp7NG2Tp6Iz9nQUfK9wqjRQlqOJ13ZN5r-tMQmMdR2leLcUkVkkAe0Lf2C-gxQUE3LFakEz9XvvljRFD7RGbkd3uS9kMDbJEvQUvQQjD1itPUxlNI6pZqYF7cVKkxd1a3VA/s1600/dadmum.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZphWT4plWp7NG2Tp6Iz9nQUfK9wqjRQlqOJ13ZN5r-tMQmMdR2leLcUkVkkAe0Lf2C-gxQUE3LFakEz9XvvljRFD7RGbkd3uS9kMDbJEvQUvQQjD1itPUxlNI6pZqYF7cVKkxd1a3VA/s1600/dadmum.jpg" height="264" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dad with Mum in his beloved El Campello, 2014</td></tr>
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<span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;">Last year my family went through the sad event of my Dad contracting and passing away from the blood cancer Leukaemia. Those that knew my Dad would know he was a larger than life character who left a huge impression - often in more ways than one. His loss is hugely felt amongst us closest to him but we're determined not to forget him. That would be hard given his enthusiasm for life!</span><br />
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<span style="background-color: white;"><span style="color: #222222; font-family: Lucida Sans, sans-serif;"><span style="font-size: 14.4444446563721px;">As a family, we've used his positive force and zest for life in order to remember him </span><span style="font-size: 14px;">permanently</span><span style="font-size: 14.4444446563721px;">, by setting up the <a href="https://www.justgiving.com/morleyhollidaytributefund/" target="_blank">Morley Holliday Tribute fund for </a></span></span></span><span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;"><a href="https://www.justgiving.com/morleyhollidaytributefund/" target="_blank">Leukaemia & Lymphoma Research</a>. This is a dedicated account </span><span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;">where all donations made in his memory will be grouped together as a lasting legacy to him to help others by contributing to researching blood cancers or supporting those with it and their families. So whether you're a friend or relative who makes a bit of money from a coffee morning, a 10k/half/marathon, or indeed any way in which money is raised and you want to give to this worthwhile charity - the only one in the UK that is dedicated into researching blood cancers and providing support for those living with blood cancers - there is now this option. The bank details of how to do so are below.</span><br />
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<span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;">There are 30,000 people in the UK diagnosed with blood cancers every year. Set up 50 years ago, before its founding, very little was known about blood cancers, and survival rates were very low. Doctors knew next to nothing about blood cancer or how to treat it, and support for patients and their loved ones was almost non-existent. </span><br />
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<span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;">The charity has ambitions to try and work to beat blood cancer and make 100% survival a reality.</span><br />
<span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;"><br /></span>
<span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;">We've set up a justgiving page where online donations can be made at </span><span style="color: #222222; font-family: Lucida Sans, sans-serif;"><span style="font-size: 14px;"><a href="https://www.justgiving.com/morleyhollidaytributefund">https://www.justgiving.com/morleyhollidaytributefund</a> or if you</span></span><span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;"> would like to send a cheque, these can be made payable to the 'Morley Holliday Tribute Fund.' If you would prefer to make a bank transfer, you can using the reference number 790430.</span><span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14.4444446563721px;"> </span><br />
<span style="background-color: white; font-size: 14px;"><span style="color: #222222; font-family: Lucida Sans, sans-serif;"><br />Bank Account Name: Leukaemia & Lymphoma Research</span></span><br />
<span style="color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;">Bank Account Number: 33856143</span><br />
<span style="color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;">Bank Sort Code: 20-00-00</span><br />
<span style="color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;">Bank Reference: </span><span style="background-color: white; color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;">790430 (Must be used for the money to go to the fund)</span><br />
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<span style="color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;">If you don't want to give anything financially then that is absolutely fine. Maybe you'd prefer to register yourself as a blood stem cell donor? This can be done here: </span><span style="color: #222222; font-family: Lucida Sans, sans-serif;"><span style="font-size: 14px;"><a href="http://www.deletebloodcancer.org.uk/en/register-now">http://www.deletebloodcancer.org.uk/en/register-now</a> - where more information can be found. Their aim is to provide a suitable donor for every person in need of a blood stem cell donation. A</span></span><span style="color: #222222; font-family: 'Lucida Sans', sans-serif; font-size: 14px;">nd as ever, if you want to be a blood donor, more information can be found here on how to at </span><a href="http://www.blood.co.uk/index.aspx" style="font-family: 'Lucida Sans', sans-serif; font-size: 14px;">http://www.blood.co.uk/index.aspx</a>.<br />
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This feels a fitting way to remember our Dad/husband to Mum, helping others to the last.<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com2tag:blogger.com,1999:blog-1631668154470492714.post-83989707296483247562013-12-04T19:28:00.000+00:002013-12-11T09:28:54.973+00:00Researching the mental health & eating habits of endurance runners<div dir="ltr" style="text-align: left;" trbidi="on">
As well as blogging on Sport Psychology and coaching, I spend my time working to help athletes. Fundamentally, I try to look at the whole athlete and ask how they want to be psychologically in order to be happy and work with them to remove any obstacles in their path to better performance. For some it may be a small thing about how they think in races, maybe how they get on with their coach or they may have a mental blocker that is somehow holding them back.<br />
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In our work, Sport Psychologists can also come across more serious conditions that impact on the mental health and well being of athletes both in terms of performance and also as people. As well as helping athletes I do research at the University of Central Lancashire (UCLan) where I work with <a href="http://www.uclan.ac.uk/staff_profiles/dr_vaithehy_shanmugam.php" target="_blank">Dr Vaithehy Shanmugam</a>, a specialist in Eating Disorders who is now also researching the precursors of ahtlete well being and depression in athletes.<br />
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The project work we are doing currently is exploring the amount (or prevalence) of both eating disordered and depressive symptoms that exist within a large representative group of endurance athletes and a similarly sized comparison group of members of the general public. This doesn't mean identifying solely individuals who have clinically diagnosed depression or an eating disorder, but trying to identify amongst large populations of each group where individuals *may* be experiencing some of the symptoms of these conditions as well. Whether or not you are a runner, exercise at the gym, take classes, yoga, any kind of exercise in fact, or do no exercise at all, I'd really appreciate if after you've read this piece and are based in the UK, that you go to <a href="http://www.survey.stuartholliday.com/">www.survey.stuartholliday.com</a> and take the survey that applies to you.<br />
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The majority of previous research in eating habits within sport has focused mainly on small
groups of elite female athletes. The findings have shown that endurance athletes tend to exhibit greater levels of eating disordered symptoms than the same amount of people from the general public. This study differs in that it is comparing a
large sample of <u>both</u> male and female endurance athletes of <u>all abilities</u>
against a control group of non-athletes. Whilst clinical research has
shown depression is the most commonly co-existing mental illness with eating
disorders in both men and women, other research has shown that running can
have a positive effect on depression. I'm really interested in establishing what the true picture in the United Kingdom is. Whenever I speak to runners about mental health, anecdotally, a lot of them state that the activity helps them feel positive. However, the research from (non-running) people suffering from eating disorders (or eating disorder symptoms) finds high levels of depression/depression symptoms jointly occurring.<br />
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The reason for including a sample of people from the general population (whether they do up to the Government recommended 5 hours of exercise a week or not), is to see if runners have greater levels of these conditions or less than normal, which will help be able to confirm or contradict previous findings.<br />
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As a runner, I understand the levels of commitment required to train for races. At the peak of marathon training, it is not unusual to have to fit in up to 10 hours a week of running, swimming, yoga, cycling or gym work. As the body needs to receive more fuel to power this level of activity on top of every day requirements and runners may also want to stay lean to be able to run quicker, it can push individuals to eating habits that would otherwise be classified as at risk in 'normal life'.<br />
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Fortunately, I don't think I've ever got to a point where I have been close to displaying eating disorder like (or eating disorder specific) symptoms, though some people have commented on how lean I may look compared to normal. Some people being naturally lean will obviously look even thinner, though that doesn't in itself count as a diagnosis for eating disorders or any other mental health issues.<br />
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Given how positive an impact running has had on my life, and those who I know in my community, I feel I'm in a lucky position to be able to try and help in our understanding and influence help that may be useful to those who are at risk or may not know that they are close to developing some of the symptoms of what are very serious conditions. Since putting my survey live (<a href="http://www.survey.stuartholliday.com/">www.survey.stuartholliday.com</a>) and gathering responses from both runners and the public, I have had very positive feedback from people who may have been touched by either eating disorders or other mental health issues. Though I can't extrapolate scientifically or put an exact figure on it, there are runners you know who you won't know have been through some very serious psychological conditions and are on a daily basis fighting their personal battle whilst outwardly appearing a smiley, lycra clad-running buddy.<br />
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I know there are a lot more people joining the running community every year, which is fantastic to see from a health point of view, new races that pop up and friendships forged over a simple activity that we have done as a species for a very long time and for which we are well built to do. What I want you to take home is that eating disorders and mental health are still stigmatised in this country but are probably a lot closer than you realise within your running circles. Another reason for doing this research is to be able to quantify that and not scare monger. Thankfully the numbers of at risk cases is not at epidemic proportions, but mental health issues are still very serious and upsetting for those experiencing them. I hope my research can help any runners and the public out there who may be having a difficult time and shine a light on how they can get stay fit and healthy both physically and mentally.<br />
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<b>Details of the study</b>:
<br />
I am a PhD student at the University of Central Lancashire (UCLan) investigating the prevalence (or amount)
of depressive or eating disorder symptoms and their co-morbidity amongst runners and recreational exercisers. I am collecting data via an online questionnaire. There is a separate questionnaire for runners and for
non-runners: <br />
<br />
As long as you are:<br />
<ul>
<li><span lang="EN-US" style="color: #1e1e1e; font-family: "Times New Roman";">Over 16 years of age</span></li>
<li><span lang="EN-US" style="color: #1e1e1e; font-family: "Times New Roman";">Living in the United Kingdom</span></li>
<li><span lang="EN-US" style="color: #1e1e1e; font-family: "Times New Roman";">Not currently injured or pregnant</span></li>
<li><span lang="EN-US" style="color: #1e1e1e; font-family: "Times New Roman";">Not receiving medical or mental health treatment</span></li>
</ul>
...you can take part in this research!<br />
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HAVE YOU: participated in any organised UK recreational or competitive race from 800 metre to Ultramarathon distance on track or road since August 15th 2012, or are a University 1st to 3rd team athlete? If so, then please complete this survey:<br />
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<b>Runners questionnaire</b>: <a href="http://tinyurl.com/ED-DepAthletes">http://tinyurl.com/ED-DepAthletes</a>
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If you do NOT participate in any other kind of organised sport, or running races and don't exercise any more than 5 hours a week in any activity, then please complete this survey:
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<b>Non-runner questionnaire</b>: <span style="color: #52218b; text-decoration: none; text-underline: none;"><a href="http://tinyurl.com/ED-DepGeneral">http://tinyurl.com/ED-DepGeneral</a></span><br />
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Individuals who participate in the study will be asked to complete an online survey and be given the opportunity for support if required. Anonymity is ensured and express consent will be required. Although individuals are required to complete their name at the beginning of the survey, the data provided will not be identifiable to them. Those who do take part are free to withdraw from the study at any time up until the questionnaires have been returned (after which they can not withdraw) and no reason is required.<br />
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Full details and eligibility criteria for runners and non-runners can be found at <a href="http://www.survey.stuartholliday.com/">http://www.survey.stuartholliday.com</a>.
With regard to people who have suffered from an eating disorder, eating disorder symptoms or any other clinical health issue, they are eligible to participate providing they are not in treatment.
The survey will run from September 2013 to March 2014 and should take between 10
and 15 minutes to complete.<br />
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All your answers will be anonymous, but would significantly help us to improve our understanding of an
under-researched topic in order to better devise effective interventions.
The research is carried out as part of a Doctorate Programme at (UCLan) and it has received ethical approval from the University, and has the backing of UK Athletics and the British Milers Club. If you would like to ask more questions about the research, please contact me via: sholliday3 at uclan.ac.uk.
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com1tag:blogger.com,1999:blog-1631668154470492714.post-79308325400962645752013-09-30T18:04:00.001+01:002013-10-01T07:30:45.817+01:00Berlin Marathon, 2013 - Dragon Slayed<div dir="ltr" style="text-align: left;" trbidi="on">
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So... I made a vow to myself, if not the World, that I would run 5 marathons. Then that was it. Over. Having PB'd Barcelona 2010 in 3 hours 27 minutes, I achieved two successive 3:30 marathons where both times I melted in the heat...<br />
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I felt I'd hit a glass ceiling. I varied my training for both 3:30s. I thought I'd done the right stuff. On reflection maybe I hadn't run enough miles or done enough speed work to push me to the next level. I found hitting 3:27 relatively easy... but got stuck. And now it was affecting my belief about whether I could go faster. In the last marathon (Barcelona 2012) I walked for the first time in 5 efforts, which didn't seem right.<br />
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I research and write about endurance, from <a href="http://stuartholliday.blogspot.co.uk/2013/04/so-you-want-to-run-marathon-heres-how-to.html" target="_blank">advice to first timers</a> to <a href="http://www.survey.stuartholliday.com/" target="_blank">assessing the mental health of the UK endurance population</a> to one to one advice with athletes. But thinking about running another marathon gave me slight palpitations. Don't get me wrong, I love running, giving it 100% in shorter distances and the discipline/relaxation that training gives me. But could I be bothered going through the rigmarole of running lots in training and then being disappointed by another slower time than my PB...<br />
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I gave it thought and was convinced by <a href="https://twitter.com/chulos" target="_blank">my best running mate</a>, a late starter who has evolved into a running MACHINE to give the marathon at least 1 more crack in Berlin. My first Autumn marathon, a flat course where the weather tends to be more forgiving and is renowned for hitting Personal Bests. What's the worst that could happen? At least I'd be in Berlin, a place I love. I only have to prove this to myself. So I kept the fitness up, worked hard at running, clocked PBs through Summer and kept quiet on my intentions. "We go in, do the kill then get out, OK?" Less pressure. Still, my chimp was uneasy.<br />
But through serious physical and mental preparation, by 8.45am yesterday I was on the start line.<br />
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<a href="http://www.marathonrunningevents.com/wp-content/uploads/40-BMW-Berlin-Marathon-2013-course-map.gif" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfxyITeVXSxldNxY7Vmyk9xHaw22RI0VbhaIUMN4WZ2_IXyrirTQ6PsWT1bSdO5uqkkym3-7qy5ENyAuKatk8PLmhOsAAZZGGDJLNXkQhEqcJZNBkt9Ng397sOEvhAdlImBQYvqpZ7A/s400/40-BMW-Berlin-Marathon-2013-course-map.gif" width="400" /></a></div>
This is the story to act either as a deterrent or inspiration if you're wavering as I did. Just don't say I didn't warn you!<br />
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The plan was simple. Run the first 10 miles 5 seconds slower than marathon pace (7:25 minute miles), the next 10 miles roughly 5 seconds quicker (7:20 minute miles), then aim to go for 7:15ish minute miles from 20 miles to the finish. <a href="http://connect.garmin.com/activity/383652457" target="_blank">On the day, I managed the 20 miles part fine, the last 6 less well</a>. I had tested whether I would be able to push on in the last few miles during training, with success, but was aware of what an unforgiving mistress the marathon distance is, so approached with some caution and a bit of wiggle room to allow some slow down. In the event I lost about 30 seconds per mile for the last 6 miles compared to the plan, but in the event, ended up with a 10 minute PB, which before the race if you'd offered to me, I'd have happily taken off your hands! After all, though going for 3:15 was the main target time, this race was about laying ghosts to rest and doing the best of my ability come race day.<br />
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Looking back this is how I remember the day.<br />
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<b>1KM to 8KM</b> - A bit crazy! Busy finding position. Easy to stay on pace. Was getting balance to stay in the groove; legs turning OK, getting to a point where didn't need to check watch every few minutes. (<b>Note to self</b>: Get better in training at running marathon pace without the need to check the watch). Mentally was jumping around a bit because of the huge crowds, new course, tonnes of runners, and not having run a marathon for 18 months... The pressure. Self inflicted...<br />
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Saw the Reichstag. Phase 1 completed. Smile on face.<br />
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<b>8KM to 16KM</b> - Reichstag to Kottbusser Tor. Was checking to see if I could stay on pace. Answer? Yes! Still a bit jangly on nerves but had simmered as the hoards of runners thinned out. Loads of bands, nice scenery, in my favourite suburb of the city. Sun shining but nice cool breeze. Bit of fear about what might happen later but calmed chimp down and stayed within each mile I was running rather than getting too far ahead with my thinking. Pace felt easy and comfortable.<br />
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<b>17KM to 25KM</b> - Kottbusser Tor to Wilmersdorf. Tucking nicely into race. Miles felt good. Go up a gear and go sub 7.20 per mile. Saw my girlfriend and friend at half way; spirits lifted. Legs felt good and strong. Lost a bit of running form, but caught myself and got back into groove. Running is beginning to feel a bit harder...<br />
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<b>26KM to 32KM</b> - Now we're getting down to business! Sub 7:20 pace is feeling harder work now. Reading my Garmin is hard work. Every time it clicked over a mile split, it began to take about quarter of a mile to re-calibrate so you're doing a bit of a dance to speed up/slow down to stay where you want to be speed wise. Was sticking hard to the blue line that marks the most efficient route of 26.2 miles to keep the overall mileage you run in check. But, mental fatigue was beginning to creep in. That first 10 miles? The pace felt a doddle. I saw Padraig from my club at mile 19. My God that cheered me up! ("Yes Pod!" I hollered). Every time I crossed a KM marker, I'd raise my arms like a boxer signalling he was ready to fight. It energises me, but by this point, my arms were beginning to feel heavier each time I did it... I just kept thinking: "18 to 19. Nearly 20, then it will ONLY be a 10K run to home." At the time though, it might as well have been double the distance. I didn't ache anywhere, but felt zapped, like superman when someone wafts a piece of kryptonite in front of his face. But in mile 19 I thought I wasn't doing well, but I still clocked an 'on time mile' of 7:19. Next mile though was not as strong and overall average race pace was slipping from 7:23.. to 7:25.. to 7:27. The mind was willing, the body was not. However, it wasn't disastrous at all. I just found it hard to kick. The battle with the mind and getting to the finish was just beginning....<br />
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<b>32KM to the finish</b> - I knew I hadn't hit the wall. That was great. And though I was slowing, I was only losing 15 to 20 seconds a mile. I kept thinking, "If I can get to mile 23 then maybe I'll get a burst of energy and be able to imagine going for a slower than normal park run,"but the long streets of Berlin from mile 23 to 26 seemed to have been stretched to double their normal length. Fatigue had kicked in. You know its coming, you can prepare yourself as much as possible, but you're running either at your limits and wringing out the best performance, or as I experienced in Barcelona 2010, you find another gear and can kick on to the desired pace. Until you're in mile 23 though, you won't know which option is going to present itself on the day. [Another note to self, forget thinking about the first half of the race. That will take care of itself. Double your investment in psych skills in the last 6 miles. It is SO true that mile 20 is halfway mentally!].<br />
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Those last 6 miles felt like they'd pushed me too far. Didn't want to step out of the race, but could not help myself thinking: "Why do you put yourself through this. Stick to half marathon, 10k, park run, anything but this!" Whatever psych skills you try, its hard not to shake such thoughts. I did use a strategy that instead of focusing on the watch to instead focus on a person ahead, run up and past them, find another, repeat. Which I was able to do, but then I'd get a bit stuck at 'the slow pace' where just moving seemed like achievement.<br />
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I could see the dome at the Reichstag. "Ah! The finish! Not far away, but who keeps effin' moving it! Now its getting farther away! Wheres that fricking Brandenburg gate?? The watch says almost 26 miles. ALMOST THERE! but make this mother end!!!<br />
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"Please. I promise. I solemnly promise, I WILL NEVER RUN ANOTHER MARATHON AGAIN. THAT BLOODY ENRIQUE! NEXT TIME, PLEASE SOMEONE, GET A GUN, PUT IT TO MY HEAD AND MAKE ME REMEMBER THIS MOMENT. You're a good athlete, but just stick to shorter distances, OK?"<br />
<br />
Versus:<br />
<br />
"Try and remember someone significant, focus on that individual. Distract yourself from the pain."<br />
But its not pain. I've just lost the turbo injection to my engine. The car is still running. It's just not going to do anymore bursts of speed today. I keep going. I spot an official marathon clock with a mile to go read: <b>3:10:00</b>.<br />
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"Hang on! I didn't cross the start line till 3 minutes after the official start... that means I've got 8 minutes... Is the 3:15 still on? Whoop! Catch that guy in the yellow vest. Turn the corner. There you are Brandenburg gate. Hang on, watch says 26.2 miles. Is that blue inflatable display in front of the gate the finish? I swear I was told the finish was AFTER the Brandenburg gate. Oh it is. Bugger!"<br />
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"Screaming on the limits. I WANT TO GO FAST! Keep those legs turning. Try for a sprint finish." The most pathetic sprint finish I've probably run. I tiredly raise those arms as I cross the line. It's over. "Oh my God! I've PB'd. Massively. Goodbye 3.30. It's been nice knowing you. Hello sub 200 minute marathon: 3:17:59. You took your time...." Dragon slayed. Just don't ask me if I'll ever do it again.<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-87239144205074215012013-04-24T09:12:00.002+01:002013-04-24T23:41:12.127+01:00So you want to run a marathon? Here's how to...<div dir="ltr" style="text-align: left;" trbidi="on">
Caveat: This post is aimed at people who have never run or have run a bit.<br />
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<tr><td class="tr-caption" style="text-align: center;">This could be you! (1 day)</td></tr>
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I spent some time this year watching <a href="http://www.bbc.co.uk/iplayer/episode/b01s0pnn/The_London_Marathon_2013/" target="_blank">the London marathon</a> on the BBC after I got back in from my Sunday morning training run. I'm not a big fan of watching the race on the TV. I've ran it 3 times and watched friends a few times live, but this year, after the <a href="http://stuartholliday.blogspot.co.uk/2013/04/all-thoughts-with-those-in-boston.html" target="_blank">tragedy that happened at Boston</a>, the fact Mo Farah was competing up to half way and a lot of people I knew were running, forced me to switch on.<br />
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At the same time I was tracking friends splits on the official VLM site and taking joy from the brilliant occasion. Given the factors mentioned, it seemed this years crowd was the biggest ever (Olympic effect?). Looking over Twitter I spotted a lot of people inspired from both my running fraternity and beyond. One such person, <a href="https://twitter.com/Thayer" target="_blank">@Thayer</a>, an old mucker and fellow Dartfordian from my London days, posted the immortal words: "<a href="https://twitter.com/Thayer/status/325986605376618496" target="_blank">I am *so* doing the marathon next year</a>"<br />
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Now if I had a £ for every person who I have been with at the race or chatted to afterwards who uttered these words, I'd probably be posting to you from the Bahamas right now :-) but as a dedicated running nut I totally get why people say these prophetic words. So I promised Thayer I'd write a blog post for just such an occasion, and since Sunday I've been mulling over what should go in here. This is one of those posts that if you do read and follow, I'd advise coming back to at different points during the training cycle. Why? Because if you do go on this journey, it ain't going to be easy. If you see it through, it will be really rewarding, you will feel a sense of immense satisfaction but you will have highs and lows along the way that you won't have been through before. It <u>is</u> easy to lose heart. I'm not Alberto Salazar or Dave Bedford, but I've run 5 marathons, advised a lot of runners and know what it takes to the step from the couch to the finish line.<br />
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Motivation is the bread and butter of Sport Psychology (along with confidence) and your motivation will take a battering for sure as you prepare you body and mind for what you are signing up to. But in this modern day of knowledge on the internet, <a href="https://twitter.com/stuholliday" target="_blank">friendly helpful people on Twitter</a> and a sizeable running community in the real world, you have everything you need at your fingertips to do it.<br />
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You've made your proclamation, you've been motivated enough to come this far, if you want to continue, the rest of this post will forewarn of what you can expect and some of the crucial things you should consider but probably won't have thought of. Use this as a guide. Where possible the advice is from experience, care for the athlete and with as much health concern for you as possible. But (inserts disclaimer) it is not definitive and you are grown up boys and girls so I am not going to take the fall if you come a cropper. You've taken this much ownership, do your research, listen and take my advice with a pinch of salt as big or as little as you want.<br />
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If you want to enter VLM 2014, you need to pull your finger out and apply in the ballot with the rest of the population here: <a href="http://www.virginlondonmarathon.com/">http://www.virginlondonmarathon.com/</a> (usually at 9am) on <b>Monday the 29th of April 2013</b>. There are usually about 5 to 6 many applications as there are places - I would hazard a guess that it might be even more this year - so you may want to confirm a definite place by choosing a charity that means something to you and fundraising c. £1500 for a good cause instead. By entering with a charity you negate the ballot. If you apply this Friday on the official website, you will get a letter (usually around December) to tell you whether you have ballot place. If unsuccessful, you can still sign up for charity places then.<br />
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If you are determined to do next years race (whether through the ballot or charity) and haven't run a marathon before, then I'd recommend getting going as soon as possible to test the water of running before diving in at the deep end. As I stated right at the beginning, this post is aimed at you if you've been inspired by what you saw at the weekend and I've assumed you've never run or have maybe run a 5 or 10k for fun. I'll go one step further and I'll aim my first part at those who may know that they aren't that healthy, possibly smoke, have a few pounds to shift and may not eat the most balanced diet currently.<br />
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The first news is, that with that level of motivation and determination I spoke of, I believe that if you train sensibly, anyone can run a marathon. You may not run a fantastic Paula Radcliffe time, but you will get round and you will feel drained/amazing/possibly slightly sick (and vow never to do one again!). The reason why I'm flagging to get started now is you are the group who will see both the most improvement and life changing journey, but you also need to give your body the most amount of time to prepare it from one kind of life to another.<br />
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If you smoke, now is the time to give up the habit for good. You are not alone. <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-19-steve-way.html" target="_blank">Steve Way</a> should be your hero, your source of inspiration and the reason why you can do it! As he himself says: "<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 16px; line-height: 24px;">over a period of 3 years by getting off my backside, losing around 5 stone in weight and giving up smoking... I am now a sub 2:20 marathon runner." </span>I'm by no means suggesting if you're smoking now and start running tomorrow that by VLM 2014 you will run 2:20, but this man is your role model for what can be achieved if you roll your sleeves up and dedicate your time to training properly.<br />
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The motto we all will adopt as well is: build slow and steady in preparation. I want you to take your time training and getting ready for a marathon. You need to ease yourself in to this and by building up from a very low mileage base up to that long 22 mile big run 3 weeks before the race, give your body the sufficient time to adapt. <b>Get fit; get confident; then get running</b>. This should also minimise the risk of getting injured. If you start with small manageable distances and add slowly to them (rule of thumb: no more than 10% increases in distance each week) you should be ok.<br />
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I went from starting running in the July of 2007 to running the London Marathon in April 2008 from a standing start, but I already used the gym 3 times a week, didn't smoke, cycled a fair bit and trained for doing a 10k (first one in 55 minutes) before doing races at the different distances prior to the big day.<br />
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This is the same model that I want you to follow. Serpentine running club in London has <a href="http://www.serpentine.org.uk/pages/training_run_beginners_course.html" target="_blank">some great advice on starting running if you've never run before</a> and you should look to start run/walking before doing any running of any kind. The great thing about this is that you build up from walking to being able to run a mile or two relatively quickly (time wise) and that should give you the confidence to kick on. If you've run a 10k already then you have sufficient fitness to use the various guides for starting your running training from the likes of <a href="http://www.runnersworld.co.uk/beginners/get-started-schedules/30.html" target="_blank">Runners World</a>.<br />
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So lets surmise where we're at:<br />
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If you smoke: Stop now. Get the help from the NHS and look to use running to keep you focused to stay off nicotine. You're swapping one form of addiction with another, but seek advice from your GP about the best way to do this. Look at doing some run-walking to get you going.<br />
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If you're a non-smoking jogger (or a recovering ex smoker who now run-walks ;-) : Go to your GP and get your heart and fitness checked. I know it sounds motherly and sensible, but if you have some kind of heart defect you don't want to start running and putting untold strain on it. I know some of my running brothers and sisters might sneer a little at taking this step but I do think its vital. When I saw my GP it also turned out he was a runner and he gave me some great advice about core work!<br />
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So we've checked you out and you're deemed healthy enough to run a bit. You now need to see the marathon as the pinnacle of this journey. To get to the top of that mountain you are going to take in the sights of the 5k, the 10k, the 10 mile race, the half marathon and possibly stop off for a 20 mile race en route. :-) Hey, I told you this wouldn't be easy!<br />
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In all seriousness, before going as far as booking in to the marathon, make use of the free resources at your fingertips. Read up on <a href="http://stuartholliday.blogspot.co.uk/2008/04/marathon-finish.html" target="_blank">what a marathon is like to run for the first time</a>; find a training plan online that matches where you are on your running journey at this point in time, and enter your nearest <a href="http://www.parkrun.org.uk/" target="_blank">Park Run</a>, do some training for that, and see if running is for you. There is no harm in thinking you want to run a marathon, giving park run a go and saying, "Maybe I was a bit hasty in saying I'd run a marathon next year." Some people do like running but ultimately avoid doing races as they don't like the pressure/having to run in an organised race. There is nothing wrong with that.<br />
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However, if you've done all of the above and you are still champing at the bit to give the application process a go, then this is the point you should sign up. At the very least you should give yourself 16 weeks to train your body to run the marathon race. As you can tell from my heavy caveating and cajoling to get going now, I recommend you give yourself the better part of a year if you haven't run a competitive race or only 1 or 2 10ks.<br />
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Overall, if you do sign up soon, I would recommend the following:<br />
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1) Get your feet and gait checked at a proper running shop. If you've not been fitted for running shoes, do so! You're going to be treading a lot of tarmac and to help prevent injury, make your journey comfortable, invest in a proper pair of shoes. You will probably spend between £60 to £120. Get this part right.<br />
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2) If you haven't got a good diet and know you can improve, get online and find out the food groups that are most suited. Obviously if you need to lose some weight you will need to do this anyway. Don't just rely on the running to shift the pounds. You are now turning your body into a finely tuned sports car. You wouldn't put crappy cheap supermarket petrol (or god forbid, recycled chip fat) in a ferrari. So go for the high quality expensive Shell + equivalent. You don't need to spend a fortune at Harrods food hall either. Go for fresh food as much as possible, lots of water and cut back on the unhealthy stuff and booze intake. Personally I find the recipes at <a href="http://www.runnersworld.co.uk/recipes/46.html" target="_blank">Runners World</a> and my friend <a href="https://twitter.com/monicashaw" target="_blank">Monica Shaw</a>'s <a href="http://smarterfitter.com/" target="_blank">Smarter Fitter</a> great sources of information. But get online and research the right food stuffs that suit both running and most importantly, you! And keep this up - the change will be hugely beneficial in the long term and will help you to the finish.<br />
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3) For the rest of this spring: Focus on getting comfortable running 5k distances at Park Runs. Get running with friends and other runners and slowly build up your mileage. Keep a record of your runs and use a planner (there are tonnes online and as apps for your phone) to keep motivation up and track your progress.<br />
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4) This summer, put in for a 10k and if you're running 3 times a week, you will comfortably finish, but you will see the difference between a 5k and 10k distance. Overall you are using the races as a focus to increase your training. If you're a runner of any kind prior to signing up for a marathon, then you will see that a 5k race is run slightly quicker than a 10k. As you increase your mileage base you slow down the race speed as the distances increase. Ultimately you will run your marathon at the slowest race pace out of 5k/10k/half marathon and full.<br />
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5) Late Autumn, be booked in to run a half marathon and see how you do. Again, aim to get round. You will find it tough but if you've got 5 to 6 months of training in your system, it won't be as hard as it sounds right now. Plus, thanks to training over the summer months you will have enjoyed running in the outdoors, and British weather depending, used to running in warmer conditions. Trust me, when it comes to training for VLM from December to April, you will fondly remember the summer running you do this year.<br />
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6) Every 3 to 4 weeks you train, cut back your mileage. Don't keep adding more and more as you a) won't have the time to do all that running and b) your body needs time to recover. Plus c) you need to still keep living your life. As I said, between now and Christmas, if you are on the marathon journey, you should on average be looking to run about 2 to 3 times a week, try and incorporate some other sporting activity. The best being cycling, swimming, pilates/yoga, gym and core (I've even had Zumba advocated to me!). Pick and choose from other exercise you like doing and keep your fitness regime varied. There is nothing more tedious than the same training week in week out.<br />
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7) Before Christmas, around November, begin to try and pick up your mileage a little, so that when you have downloaded and planned out your 16 week schedule, you're in nice physical shape to hit the training with no injury, feeling great from your summer 5 and 10ks and that you are now just adding additional mileage and building your body up to the marathon itself.<br />
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8) After Christmas is where you really put in the work. It will be cold. It will be horrible weather, but you should stick to that training plan like glue as much as possible. The more runs you miss, the harder it will hit you when you're going round the London course. The marathon is an unforgiving mistress, and the better prepared you are, the less awful you will feel. They don't give you that medal at the end for nothing! Remember that when you are dragging your carcass out of bed at 6 am on a cold wet Tuesday in January, not only are you adding the miles into your legs to getting you to Buck Palace, you are also training your brain so that your <a href="http://stuartholliday.blogspot.co.uk/2013/04/mustafa-sarkar-on-resilience-in-sport.html" target="_blank">resilience</a> and <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-22-mental.html" target="_blank">mental toughness</a> are fine tuned to see you through, helping you cope with those wonderful miles between 20 and 26.2. Did I not tell you?<br />
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When Mo Farah <a href="http://www.guardian.co.uk/sport/video/2013/apr/22/mo-farah-london-marathon-video" target="_blank">stopped his race at Tower Bridge</a>, despite his Garmin saying 13.1, he wasn't half way. Oh no. Half way, as marathoners love to tell you, is at 20 miles. Up till that point your bodies glycogen has been Ok. From the Tower of London to the Mall is where it really bites. Where you really have to dig in and be strong. Twice I've struggled out of Five marathons to be able to motor as I would have liked at that point. And that was with training! But the more you've put in during the training the cycle the (slightly) easier it is. From the end of summer I'd advocate you really get working on your core. Squats, Lunges, the plank, press ups, chin ups, glute bridges. Build them into your routine. If you over rely on your hamstrings, those last 6 miles will be painful. If you think about a tall, erect runner (no sniggering please) gracefully running like a God or Goddess past you, well thats not most people at mile 20. Tiredness has crept in. Most look dishevelled and form has gone to pot. If you've done that core work, your glutes are stronger, your midriff forces your pose up and the stoop is lessened.<br />
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Your quads and body <u>will</u> still ache as cross the line. Our modern bodies are not designed to run 26.2 miles. But you <u>can</u> do it. The reason why anyone who completes a marathon, in whatever time, should be cheered is that it takes sheer blooded mindedness to do the distance. If you've given yourself the best chance physically, you will be able to enjoy the day and feel slightly better as you cross the line.<br />
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Hope my 8 point plan hasn't put you off. Please ask any questions in the comments section, and I'll try and add more posts for the wannabe marathon runners out there.<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-41306940503893395222013-04-19T19:08:00.002+01:002013-04-23T21:05:45.334+01:00Mustafa Sarkar on Resilience in Sport<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQc7JlI1rujgQ4zGGCsMxtTlBdKnZNiyAi57piefzVgPqX8oKXou56nIxW4OQAjq00nxGES4jn09AU1lqru6SrMKJwj6zLyLzRKW34Sndsx_3uT2Y4-umh706GxYmQlOwb18hfNssGYg/s1600/mustafa-sarkar-sm.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQc7JlI1rujgQ4zGGCsMxtTlBdKnZNiyAi57piefzVgPqX8oKXou56nIxW4OQAjq00nxGES4jn09AU1lqru6SrMKJwj6zLyLzRKW34Sndsx_3uT2Y4-umh706GxYmQlOwb18hfNssGYg/s1600/mustafa-sarkar-sm.jpg" /></a></div>
Today's guest blogger is a colleague, <a href="http://www.lboro.ac.uk/departments/ssehs/staff/researchstudents/mustafa-sarkar-.html" target="_blank">Mustafa Sarkar</a> from Loughborough University. Mus is a researcher on resilience on sport and currently is completing his PhD on the subject. Having already researched this area at MSc level, and written papers with <a href="http://www.lboro.ac.uk/departments/ssehs/staff/dr-david-fletcher.html" target="_blank">Dr David Fletcher</a> at Loughborough, he is a go to man for questions on resilience. We spoke a few months ago and I said I'd love him to write an entry based on what we know about resilience in sport relating to psychological resilience in the World's best athletes and how it may help readers of this blog. This post also gives Mus an opportunity to share his research interest with this audience and if you are interested we ask you to please help Mus and participate in his PhD study here: <span class="Apple-style-span" style="font-family: Arial; font-size: 15px;"><a href="https://www.survey.lboro.ac.uk/srs">https://www.survey.lboro.ac.uk/srs</a> (takes approximately 15 minutes).</span><br />
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With that in mind, over to you Mustafa!<br />
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Cheers Stu!<b> </b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Why is it
that some sport performers are able to withstand the pressures associated with
the Olympics and attain peak performances whereas others succumb to the demands
and under-perform? </span><span style="font-size: 11.0pt;">Sport and Performance
Psychologists (Dr David Fletcher and Mustafa Sarkar) at Loughborough University
aimed to address this question in a recent study<span class="MsoFootnoteReference"> </span>by interviewing twelve Olympic champions
from a range of sports regarding their experiences of withstanding pressure
during their sporting careers. They found that the world’s best athletes shared
a unique mental resilience characterised by five key psychological attributes:</span></div>
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<br /></div>
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<b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">A positive
personality: </span></b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Olympic champions possess positive personality characteristics
including openness to new experiences, conscientiousness, competitiveness,
optimism and proactivity.<o:p></o:p></span></div>
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<b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Motivation:</span></b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> Gold
medallists have multiple internal (i.e. passion for the sport) and external
(i.e. proving their worth) motives for competing at the highest level.
Champions consciously judge external pressures as important and so choose to
perform in challenging sports environments.<o:p></o:p></span></div>
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<b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Confidence:</span></b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> Gained from
various sources including multifaceted preparation, experience, self-awareness,
visualisation, coaching, and team mates.<o:p></o:p></span></div>
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<b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Focus:</span></b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> Champions
are able to focus on themselves without distraction, and to concentrate on the
process rather than the outcome of events.<o:p></o:p></span></div>
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<b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Perceived
social support: </span></b><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Olympic gold medallists believe high quality social support is
available to them, including from family, coaches, team mates and support
staff.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #231f20; font-size: 11.0pt;">Mustafa Sarkar, a PhD student in Sport
and Performance Psychology at Loughborough University, and co-author of the
report explains:</span><span style="font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 11.0pt;">“The interviews revealed many fascinating aspects of
performing under pressure at the highest levels of international sport, but two
things were very clear. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Arial; font-size: 11.0pt;">“Firstly, Olympic athletes experience considerable
adversities during their preparation, training and competition, often over long
periods of time. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
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<span style="font-family: Arial; font-size: 11.0pt;">“Secondly, and most importantly, athletes must learn to
develop and maintain a very specific combination of psychological strategies
and attributes to enable them to perform at their best and win in Olympic
competition”.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Arial; font-size: 11.0pt;">Athletes interviewed had won Olympic gold at seven different
Olympic Games spanning the past four decades. The champions represented nine
different sports: figure skating, pentathlon, hockey, athletics, rowing,
cycling, modern pentathlon, curling, and sailing.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 11.0pt;">Mustafa Sarkar is a final year PhD student in Sport and
Performance Psychology. As part of his PhD, he has designed the Sport
Resilience Study, research that explores how sport performers react to and deal
with pressure. He would be really grateful if you would consider participating
in his research study as he needs to collect 400 completed questionnaires. The
only criteria for completion is that individuals have participated in
competitive sport over the past month at club level or higher. The study itself
takes just fifteen minutes to complete at the online link below. Please note
the cut-off date for completion is Wednesday 1<sup>st</sup> May 2013.<o:p></o:p></span></span></div>
<span class="Apple-style-span" style="font-family: Arial;">
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<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Arial; font-size: 11.0pt;"><a href="https://www.survey.lboro.ac.uk/srs">https://www.survey.lboro.ac.uk/srs</a><o:p></o:p></span><br />
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: Arial; font-size: 11.0pt;">For further information about the research, contact Mustafa
Sarkar at </span><span style="font-family: Arial; font-size: 11.0pt; mso-fareast-font-family: Calibri;"><a href="mailto:M.Sarkar@lboro.ac.uk">M.Sarkar@lboro.ac.uk</a></span><span style="font-family: Arial; font-size: 11.0pt;"> <br />
</span></div>
<span style="font-family: Arial; font-size: 11.0pt;"><br /></span><span style="font-family: Arial; font-size: 11.0pt;"><b>References</b></span><br />
<br />
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<br /></div>
<div class="MsoBodyText" style="line-height: normal; text-indent: 0cm;">
<span lang="EN-US" style="font-family: Arial; font-size: 11.0pt;">Sarkar, M., & Fletcher, D. (2012, October). <a href="http://issuu.com/lane4/docs/thewave_october_2012a" target="_blank">Developing resilience: Lessons learned from Olympic champions</a>. <i style="mso-bidi-font-style: normal;">The Wave</i>, 36-38.<o:p></o:p></span></div>
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<br /></div>
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<div style="text-align: left;">
<span style="color: black; font-size: 11.0pt;">Fletcher, D., & Sarkar,
M. (2012).<i style="mso-bidi-font-style: normal;"> </i><span style="mso-bidi-font-style: italic;">A grounded theory of psychological resilience in Olympic champions</span>.
<i>Psychology of Sport and Exercise</i>, <i>13, </i>669-678.</span><span style="font-size: 11.0pt;"><o:p></o:p></span></div>
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com1tag:blogger.com,1999:blog-1631668154470492714.post-71851821844255336912013-03-07T18:39:00.002+00:002013-03-07T18:40:43.800+00:00The 30 Day challenge - Day 30. The art of finishing.<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://teamripped.com/wp-content/uploads/2012/09/runners-crossing-a-finish-line.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://teamripped.com/wp-content/uploads/2012/09/runners-crossing-a-finish-line.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I know how he is feeling right now...</td></tr>
</tbody></table>
So finally! The end of <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-1.html" target="_blank">the 30 day challenge</a> is here! Only a mere 126 days overdue! Its not that long! Is it? What on Earth can you achieve in 126 days? Well, thats the amount of time it's taken me to write the last 7 blog posts for The Focused Mind! It's the amount of time the <a href="http://usgovinfo.about.com/b/2012/12/12/house-to-be-in-session-only-126-days-next-year.htm" target="_blank">US Congress will sit in session this year</a>! Its the length of time the <a href="http://www.davincisciencecenter.org/blog/2013/02/20/da-vinci-science-center-discovers-the-difference-126-days-can-make/" target="_blank">Da Vinci Science Centre</a> in Pennsylvania exhibited the <a href="http://body.discoverlehighvalley.com/bodies-revealed/" target="_blank">Bodies Revealed exhibit</a> to 15 million people. And apparently it's the length of time it takes to <a href="http://www.selloutyoursoul.com/how-to-find-a-career-with-your-humanities-degree-in-126-days-ebook/" target="_blank">find your career (should you want one) with your humanities degree!</a> A popular e-book it seems. :-)<br />
<br />
Joking aside, I went into the challenge in October with the greatest of intentions and a voyage into the unknown. Initially, I was inspired by Matt Cutts <a href="http://www.ted.com/talks/matt_cutts_try_something_new_for_30_days.html" target="_blank">TED talk</a> where he advocated trying something new each day for a month. Equally, I'd been reading on and off <a href="http://www.annadahlstrom.com/2012/12/day-366-a-year-later-of-daily-posts/" target="_blank">the blog of Anna Dahlstrom</a> who went way beyond my remit, and blogged each day for a whole year! (Congratulations on doing that by the way <a href="https://twitter.com/annadahlstrom" target="_blank">Anna</a>!). During my blogging content explosion, former <a href="http://www.bbc.co.uk/rd/index.shtml" target="_blank">BBC R & D</a> colleague <a href="https://twitter.com/cubicgarden" target="_blank">Ian Forrester</a> did a similar <a href="http://cubicgarden.com/2013/02/28/28-days-of-blogging/" target="_blank">28 day blogging challenge</a>.<br />
<br />
<u>What lessons did I learn from the experience?</u><br />
<br />
Fundamentally, time management (or lack of!) and how long it takes to write web content of a decent standard!<br />
<br />
Looking back at <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-1.html" target="_blank">the first post</a> I stated I was going to:<br />
<br />
"...<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19px;">set myself the small </span><span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19px;">challenge of writing 30 engaging blog posts in a month"</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19px;"><br /></span>
For 23 days I did - moreorless - keep up that level of productivity. <a href="http://cubicgarden.com/2013/02/28/28-days-of-blogging/" target="_blank">Where Ian found he was blogging more than once a day</a> on occasion, I was having to spend more time going off and researching various sport psychology content/fact checking/verifying what was publishable, sometimes eating up hours - which I hadn't initially legislated for.<br />
<br />
A couple of very unexpected things also happened... By doing the very researching on this blog, I was learning about topics that helped me <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-11-success.html" target="_blank">attain a PhD post</a> at <a href="http://www.uclan.ac.uk/" target="_blank">UCLAN</a> in Preston. That was a very profound and unexpected by-product of the blogging process!<br />
<br />
I also had to break off from blogging whilst I was revising for my BPS Sport Psychology Chartership exams and getting ready for 2 months travel to South America. It was great to actually be able to include and <a href="http://stuartholliday.blogspot.co.uk/2012/12/the-30-day-challenge-day-24-cristo.html" target="_blank">blog about the race to Christ the Redeemer in Rio</a> that I did whilst away at Christmas!<br />
<br />
But, through updating each post <a href="https://twitter.com/stuholliday" target="_blank">via my Twitter</a> account and putting out a call for guest bloggers to get in touch/contribute, I was able to learn about and publish on "<a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-3-running-with.html" target="_blank">running with will power</a>" (Thanks <a href="https://twitter.com/simon_freeman" target="_blank">Simon Freeman</a>), find out more about <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-running-with.html" target="_blank">what it's like to live in Kenya and train with elite athletes</a> (thanks <a href="https://twitter.com/adharanand" target="_blank">Ad Finn</a>), learn <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-16-simon.html" target="_blank">more about Paleo living and diet</a> (thanks <a href="https://twitter.com/Simon_Whyatt" target="_blank">Simon Whyatt</a>), find out just how much <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-17-gilles_18.html" target="_blank">music and running obsessions</a> have in similarity (thanks <a href="https://twitter.com/gillespeterson" target="_blank">Gilles Peterson</a>), explain how great I think the <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-20-chimp.html" target="_blank">Chimp Paradox</a> concept is (thanks Steve Peters), offer practical advice on <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-22-mental.html" target="_blank">how to improve athlete mental toughness</a> (thanks <a href="https://twitter.com/SportPsychDunc" target="_blank">Duncan Simpson</a>), what the <a href="http://stuartholliday.blogspot.co.uk/2013/03/the-psychology-of-coaching-pro-cyclists.html" target="_blank">secrets of top level pro cycling training</a> are (thanks Carlos Taboas), what <a href="http://stuartholliday.blogspot.co.uk/2013/01/the-30-day-challenge-day-26-so-you-want.html" target="_blank">you need to know if you want to train for a triathlon</a> (thanks <a href="https://twitter.com/nickersan" target="_blank">Nick Holt</a>), and finally, how the winning and losing margins in sport <a href="http://stuartholliday.blogspot.co.uk/2013/03/the-30-day-challenge-day-29-guest-post.html" target="_blank">can be swung by momentum</a> (thanks <a href="https://twitter.com/docyoungy" target="_blank">Greg Young</a>).<br />
<br />
The response has been enormous - re-tweets, new followers, and traffic that I hope I can retain by continuing to write about my passions for educating to those interested about sport psychology and coaching. I don't feel enough of what is taught and learnt in higher education on these subjects gets filtered down to those people who need to read about it. That is why I try and translate the academic without dumbing down, to pass on to those who will most benefit. The academics who have helped contribute over the last month have got this, but also have said that it is much tougher writing for this audience than their usual lectures and publications!<br />
<br />
I hope that if you've taken the time to read my ramblings you have enjoyed (and learnt) something along the way. The benefit of doing this exercise is that I still have so much I want to add on to the blog. I research on eating disorders and depression in athletes. There is <a href="http://www.eightlane.org/training/eating-battle/" target="_blank">definitely a requirement to highlight and help</a> in this area. There are books and films to review (<a href="http://www.amazon.co.uk/dp/0224092138/ref=asc_df_022409213812253994?smid=A3P5ROKL5A1OLE&tag=hydra0b-21&linkCode=asn&creative=22206&creativeASIN=0224092138&hvpos=1o1&hvexid=&hvnetw=g&hvrand=10080148851804600438&hvpone=&hvptwo=&hvqmt=" target="_blank">Bradley Wiggins</a> & <a href="http://www.youtube.com/watch?v=eHCe2Ca1v9g" target="_blank">O Zelador</a> in particular), more guest blogs and advice to pass on.<br />
<br />
As the picture for this post shows, maybe its not as important to come in at the desired finish time, its more important to cross the line and finish full stop. It is a cliche I know, but taking on this challenge has definitely been as much about the journey as the destination. For now I'm going to do what is probably the most apt at this point. Close down the computer, stick on my kit and go for a run.<br />
<br />
Thanks to all,<br />
S<br />
x</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-58252692763884186492013-03-06T15:09:00.004+00:002013-03-07T16:04:24.159+00:00The 30 Day challenge - Day 29 - Guest post on Momentum by Greg Young PhD<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTdN44TxHLhPftqp3KdN4W-XbhmM0M5HUVDonTB3RIz628VJhEQ9Ibe-3e-pfF56piHrykqqxz1lS-H_oZWMbyoZZh07akhyphenhyphenchhlkXeE6rZdZLEZajsq7CAgsnVNVhlBsqtGZqiLrDmA/s1600/Cuneyt-Cakir-008.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTdN44TxHLhPftqp3KdN4W-XbhmM0M5HUVDonTB3RIz628VJhEQ9Ibe-3e-pfF56piHrykqqxz1lS-H_oZWMbyoZZh07akhyphenhyphenchhlkXeE6rZdZLEZajsq7CAgsnVNVhlBsqtGZqiLrDmA/s320/Cuneyt-Cakir-008.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nani's sending off illustrated team psychological momentum</td></tr>
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<br />
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<span lang="EN-US">Today’s blog comes from a Geordie
researcher currently living in Portland, Oregon</span><span lang="EN-US">. <a href="http://about.me/greg_young" target="_blank">Greg Young</a> is a Certified Consultant of the Association for Applied Sport Psychology</span>. His specialty in
research is the area of psychological momentum, specifically the athlete’s
experience of when changes during a performance affect the eventual
outcome. Given that Greg specializes with football and that one of the biggest
games of the season (<a href="http://edition.cnn.com/2013/03/04/sport/football/football-mourinho-ferguson-real-uni" target="_blank">Manchester United V Real Madrid</a>) seemingly turned on the
outcome of <a href="http://www.guardian.co.uk/football/2013/mar/05/manchester-united-real-madrid-champions-league" target="_blank">a controversial sending off last night</a>, this seems a particularly pertinent post!<br />
<span lang="EN-US">
<br />
I’ll leave it to Greg to introduce what Momentum is, what research has so far
elucidated on the subject and some tips if an event is not going your way. If
after reading this you have more questions or points to make, then please ask
away in the comments section. If you want to contact Greg directly, he can be
reached via Twitter </span><span lang="EN-US" style="color: #1a1a1a; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: JA; mso-fareast-theme-font: minor-fareast;"><a href="https://twitter.com/docyoungy" target="_blank">@docyoungy</a>.</span><span lang="EN-US"><o:p></o:p></span></div>
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<span lang="EN-US">Greg: Thanks Stuart! Momentum is one of the
most often cited yet least understood phenomena in sport.<span style="mso-spacerun: yes;"> </span>Commentators and pundits talk about it
swinging or changing in an instant and in terms that make it sound like a baton
being passed between players and teams.<span style="mso-spacerun: yes;"> </span>Although
theories of momentum already exist (see Cornelius, Silva, Conroy, & Peterson, 1997; Taylor, & Demick, 1994; and Vallerand, et al., 1988) a
universal definition of momentum does not currently exist.<span style="mso-spacerun: yes;"> </span>Therefore, trying to understand <i style="mso-bidi-font-style: normal;">exactly</i> how momentum works is a lot like
trying to nail water to the wall; you bang away with the hammer but ultimately
nothing really sticks. <span style="mso-spacerun: yes;"> </span>So let the
hammering commence…<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Before we delve to deeply into the topic,
let me start by saying momentum doesn't exist…statistically anyway.<span style="mso-spacerun: yes;"> </span>Early definitions from social psychology
referred to <i style="mso-bidi-font-style: normal;">momentum</i> as a
bi-directional concept, affecting the probability of winning or losing as a
function of the preceding event </span><!--[if supportFields]><span lang=EN-US><span
style='mso-element:field-begin'></span><span
style="mso-spacerun:yes"> </span>ADDIN EN.CITE
<endnote><cite><author>Adler</Author><year>1981</Year><recnum>19</RecNum><record><rec-number>19</rec-number><foreign-keys><key
app="EN"
db-id="a2v5e0026ez0wqe50sfx0pervra0twaraf9p">19</key></foreign-keys><ref-type
name="Book">6</ref-type><contributors><authors><author>Adler,
P.</author></authors></contributors><titles><title>Momentum:
A theory of social action</title></titles><dates><year>1981</year></dates><pub-location>Beverly
Hills, CA</pub-location><publisher>Sage</publisher><urls></urls></record></Cite></EndNote><span
style='mso-element:field-separator'></span></span><![endif]--><span lang="EN-US"><span style="mso-no-proof: yes;">(</span><a href="http://www.blogger.com/blogger.g?blogID=1631668154470492714#_ENREF_1" title="Adler, 1981 #19"><span style="color: windowtext; mso-no-proof: yes; text-decoration: none; text-underline: none;">Adler, 1981</span></a><span style="mso-no-proof: yes;">)</span></span><!--[if supportFields]><span
lang=EN-US><span style='mso-element:field-end'></span></span><![endif]--><span lang="EN-US">.<span style="mso-spacerun: yes;"> </span>Research examining data
from actual competition has shown performance that followed previous successes
or failures to be no different than would be expected by chance </span><!--[if supportFields]><span
lang=EN-US><span style='mso-element:field-begin'></span><span
style="mso-spacerun:yes"> </span>ADDIN EN.CITE <span style='mso-element:field-begin'></span><span
style="mso-spacerun:yes"> </span>ADDIN EN.CITE.DATA <![if gte mso 9]><xml>
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</xml><![endif]><span style='mso-element:field-end'></span><span
style='mso-element:field-separator'></span></span><![endif]--><span lang="EN-US"><span style="mso-no-proof: yes;">(e.g., </span><a href="http://www.blogger.com/blogger.g?blogID=1631668154470492714#_ENREF_14" title="Gayton, 1993 #7"><span style="color: windowtext;">Gayton & Very, 1993</span></a><span style="mso-no-proof: yes;">; </span><a href="http://www.blogger.com/blogger.g?blogID=1631668154470492714#_ENREF_23" title="Koehler, 2003 #6"><span style="color: windowtext;">Koehler & Conley, 2003</span></a><span style="mso-no-proof: yes;">; </span><a href="http://www.blogger.com/blogger.g?blogID=1631668154470492714#_ENREF_38" title="Silva, 1988 #17"><span style="color: windowtext;">Silva, Hardy, &
Crace, 1988</span></a><span style="mso-no-proof: yes;">)</span><!--[if gte mso 9]><xml>
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</xml><![endif]--></span><!--[if supportFields]><span lang=EN-US><span
style='mso-element:field-end'></span></span><![endif]--><span lang="EN-US">.<span style="mso-spacerun: yes;"> </span>This is how momentum has been defined in the
past and perhaps the way that many people conceptualise the phenomena - being
on either a positive or negative “roll” as it were.<span style="mso-spacerun: yes;"> </span>Although there is not currently a universally
agreed upon definition of momentum, recent definitions of momentum have
included a psychological component describing “changes in an athlete’s
performance based on success and failure in recent events that have in some way
changed the psychology of the athlete” (e.g. Vergin, 2000).<span style="mso-spacerun: yes;"> </span>That is to say that the athlete perceives the
situation to carry meaning based on recent events, which causes them to think
and behave differently.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">With the addition of the athlete’s
psychology in mind, we can now take into account <i style="mso-bidi-font-style: normal;">perceptions</i> of momentum, that is to say how do they <i style="mso-bidi-font-style: normal;">think</i> momentum influences their
performance.<span style="mso-spacerun: yes;"> </span>While perceptions are very
difficult to quantify, they undoubtedly impact behavior if athletes believe it
does.<span style="mso-spacerun: yes;"> </span>I have been lucky enough to interview
high-level tennis, football, basketball, and volleyball players about how they perceive
and experience momentum in their sports. The following information arises as
the pertinent results from those interviews. While these sports may not exactly
mirror the overall emphasis of this blog I am sure you, as athletes and coaches
looking to improve your craft, can find parallels.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">Athletes I have worked with are acutely
aware of “knowing” when and how they are experiencing momentum.<span style="mso-spacerun: yes;"> </span>Most commonly we associate momentum with a score
line or objective measure of success and failure.<span style="mso-spacerun: yes;"> </span>While these are very powerful indicators of
momentum for athletes they are not the be all and end all.<span style="mso-spacerun: yes;"> </span>Other aspects that are much harder for us to
observe, as they don't necessarily manifest themselves in objective success, occur
within the athlete themselves.<span style="mso-spacerun: yes;"> </span>These
include both physiological aspects, such as increased adrenaline and energy
levels (feeling bouncy) or feeling relaxed and smooth during performance, and
psychological aspects such as increased confidence or feelings of being
unstoppable or invincible! For example, I was lucky enough to discuss momentum
with a professional tennis player.<span style="mso-spacerun: yes;"> </span>He
continually mentioned how he saw I as something very important in tennis: “momentum
makes you just play freely and makes you relax.<span style="mso-spacerun: yes;">
</span>I know sometimes I’m playing so relaxed I feel I’m not even holding the
racquet, it’s just in my hand, it’s stuck to my hand with sticky tape, that’s
how loose it is”.<span style="mso-spacerun: yes;"> </span>While this feeling of
relaxation and other internal thoughts, feelings, and emotions may not be as
explicit as a score line or a time on a watch, they are equally valuable to
athletes as indicators of momentum and can often contradict what appears on the
scoreboard.<span style="mso-spacerun: yes;"> </span>Simply because we do not see
success in terms of goals, points, or splits, does not necessarily mean we
don't have/are experiencing negative momentum.<span style="mso-spacerun: yes;">
</span>Checking in and assessing how we’re doing with these internal factors
can help facilitate positive perceptions of momentum, even if the score line/time/split/placing
in the field may suggest otherwise.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">We often consider momentum something that
changes in the blink of an eye caused by a specific incident.<span style="mso-spacerun: yes;"> </span>For example, <a href="http://www.guardian.co.uk/football/2013/mar/05/manchester-united-real-madrid-champions-league" target="_blank">Nani’s surprising sending off</a> in last night’s Manchester United vs. Real Madrid Champions League match was
without a doubt the critical moment in the game in which the momentum of the
game changed and Madrid took control and dictated play at their own pace
despite being a goal behind.<span style="mso-spacerun: yes;"> </span>However, athletes
also see momentum as something they can systematically build, without relying
on some magical switch to be flicked or some “Unbelievable, Jeff!” incident to
occur.<span style="mso-spacerun: yes;"> </span></span><br />
<span lang="EN-US"><br /></span>
<span lang="EN-US">In my research, building one’s own momentum was
described as being more powerful and resilient than momentum “given” to us by
an opponent or caused by a single moment.<span style="mso-spacerun: yes;">
</span>Athlete’s I have worked with described how they build their own perceptions
of momentum by using some the following techniques:<o:p></o:p></span></div>
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<br /></div>
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<!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US">Get off to a good start – build
an early foundation of success on which to continue to develop your momentum<o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US">Find a balance for your effort
and play within your capabilities – don't try to force a “big moment” to
happen.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US">Go back to basics – play simply
and concentrate on components that have brought you success in the past.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-list: l0 level2 lfo1; tab-stops: list 36.0pt; text-indent: -13.5pt;">
<!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US">Control the rhythm and tempo of
the event or the game - dictate the pace you want, no one else’s<o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-US">Trust your preparation and
execute your plan – You have the plan for a reason, you designed it to be
successful, follow it!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US">It should also be said that these are
simply good practice for all performances and tie into the use of a process
focus for successful performance (</span>Stu has written previously on this topic <a href="http://stuartholliday.blogspot.co.uk/2011/02/mental-strategies-for-marathon-running.html" target="_blank">on process goals for marathon running</a><span class="MsoHyperlink">)</span>. <br />
<br />
One final thought to leave you with… Consider the way a crowd reacts at a sporting event. The athlete is not directly trying to make the crowd react, but rather influencing his/her performance that in turn dictates the reaction of the spectators. The same can be said for momentum, as athletes are generally aware of momentum in their performance but are not focusing on trying to influence it directly. Rather athletes attempt to positively influence their performance, which in turn has a positive impact on their perceptions of momentum.<br />
<br />
In conclusion, if you take care of the process and do what you need to do to be successful during performance (and avoid being sent off!) you don't have to worry<br />
about finding momentum, it will find you.<br />
<br />
</div>
</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com1tag:blogger.com,1999:blog-1631668154470492714.post-88788021240280509112013-03-03T14:39:00.001+00:002013-03-03T15:42:48.894+00:00The 30 Day challenge - Day 28 - Competitive race training (in praise of Park runs)<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.delamerelife.co.uk/attachments/Image/Delamere_Forest_lake_w.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://www.delamerelife.co.uk/attachments/Image/Delamere_Forest_lake_w.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The lake at Delamere that the 5k Park Run course follows</td></tr>
</tbody></table>
Having spent February building up mileage for half marathon training, I've spent the past 2 Saturdays completing 5km Park runs for the first time, last weekend in South Manchester and yesterday in the <a href="http://www.parkrun.org.uk/delamere/aboutus/" target="_blank">inaugural Delamere Forest Park run</a>.<br />
<br />
Having friends who have participated previously who advised they're a great place to measure progress on your speed work, I nervously gave these weekly gatherings a go. From a standing start having taken 3 months off from track work, the races have been hard going and tougher than I imagined. I'm about 2 minutes off my 3 mile PB from 2 years ago. But progress has already been noticed, and with some track sessions, a bit of pacing and a fair wind, I'm confident that by Easter I should be knocking on that PB.<br />
<br />
What's pleasing about the Park runs is seeing so many people out pushing themselves for their own reasons. At the top end of the stack there are some seriously good athletes (in the 16 minute finish category), all the way down to run/walkers completing and competing in their first organised event. And you know what? I love seeing it. The unrelenting media misery of double, triple dip recessions, bad news, high obesity prevalence and how much this costs the overburdened tax payer would leave one thinking that improving ones health through something as egalitarian and inclusive as Park run would provide good headlines.<br />
<br />
Maybe I'm just soft, but something warms my cockles seeing 250 people turn up on a miserable winters day in a <a href="http://www.parkrun.org.uk/southmanchester/" target="_blank">South Manchester Park</a>, all pushing themselves to finish, with their own running stories. But hearing a programme on Radio 4 this week, and looking online, it seems that <a href="http://www.thenorthernecho.co.uk/sport/athletics/4996251.Call_for_Parkruns_to_be_boycotted/" target="_blank">some in the UK running community feel threatened</a> by the presence of 280,000+ souls per week partaking in the the Park races. Their complaint is that unlike organised club events and commercial races, UKA is missing out on potential revenue and club numbers will be affected as new runners bypass the club system just to do park runs and enter the odd race of their choosing.<br />
<br />
As ever where the old brigade of the running community is concerned, they miss the point that when you talk to people partaking in Park Runs, a huge number come from clubs, intend to join clubs or give up their own time to marshall/ensure public safety. From my perspective, Park runs are a great shot in the arm for UK Athletics, and club running. They are, if you like, a gateway drug.<br />
<br />
Some participate in the 5k's to kickstart their running journey, eventually signing up for 10ks, half-marathons and beyond. When I heard that people were complaining about Park runs, I banged my head against the (metaphorical) wall. Along with Triathlon, distance running is the largest growing participation activity (numbers wise) in the UK and this should be something that should be applauded. If UKA have issues with regard to Park Run and funding, that isn't something I can't really comment on and have to leave to those respective parties.<br />
<br />
Off the record, I've heard some top end coaches complain that the effect of so many extra participants in UK running is diluting the quality at the top end and overall, for a number of factors, the amount of club runners clocking fast times and PBs has been decreasing over the past 50 years. You can't argue with statistics, and I do accept that the amount of top end runners (based on time) has gone down. But rather than sit on the sidelines and snipe, why don't those naysayers go and encourage the cream of Park runners and develop them?<br />
<br />
Maybe I'm missing the point - if you're someone who has an issue with Park runs and want to explain what needs changing, then I'm open to hearing why. For the record, I do intend to run more park runs but also have entered (and paid for) 1 10K race this month and 2 half marathons in the next two months. Without overdoing the amount of races, if coaches want to see improvements in their athletes, I do think that participating frequently in races is a great proven way to up those times at the top end. From the 5k to the full distance.</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com2tag:blogger.com,1999:blog-1631668154470492714.post-30078193217631266112013-03-01T20:38:00.003+00:002013-03-02T11:49:49.248+00:00The 30 day challenge - Day 27 - The Psychology of coaching Pro cyclists<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: left;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/scVBd7HSAAk?feature=player_embedded' frameborder='0'></iframe>This blog post is a little late in publication but was recorded prior to my visit to South America in November. Now that I have been researching in detail the clinical aspects of cycling (eating disorders, their symptoms and the psychological effects this has on riders), it seems an apt time to finally publish this piece. For the reasons stated I've been playing catch up since my return, but it gives me great pleasure to introduce on camera my good friend Carlos Taboas Lorenzo, who <a href="http://stuartholliday.blogspot.co.uk/2011/03/mental-toughness-for-endurance-training.html" target="_blank">guest posted a few years ago on team mental toughness within professional cycling</a>, which he completed for his MSc thesis.</div>
<br />
Since graduating, Carlos has moved on to be a coach and performance trainer with a number of cyclists of different ability levels both here and in Spain. In the video he discusses his experience first as a rider (winning the 1988 Tour of Ibiza and the Spanish championship at 17 years old). He then mentions how he joined the elite for a number of years before having his career ended before it hits its peak.<br />
<br />
Moving sideways professionally, he re-trained in sport science, specialising in Sport Psychology at MSc level, to be able to assist on the other side of the professional relationship.<br />
<br />
Cutting to the chase, I ask what he does now for cyclists and how that differs to what he experienced when he competed as a pro cyclist. Fundamentally, he emphasises getting his athletes to enjoy their training. As an athlete he worked hard but lost the enjoyment factor and somewhat fell out of love with his sport for a time. He tries to get his riders to understand what they like about training and change things if necessary and believes it is this emphasis that keeps his riders motivated.<br />
<br />
He tailors his work on a 1 to 1 basis with each rider, even in the off season, finding alternative core training that they might like and avoiding where possible training they like less. In his time on the pro circuit he was prescribed training by coaches that he didn't enjoy; didn't fully work out goals with coaches and subsequently put too much pressure on himself to succeed.<br />
<br />
The impact on his riders is that they have improved performance wise (so far) in both time trials, training, ranking and in the feedback they give him.<br />
<br />
He believes having a sound relationship between rider and coach is crucial. This follows the work by <a href="http://www.lboro.ac.uk/departments/ssehs/staff/dr-sophia-jowett-.html" target="_blank">Sophia Jowett at Loughborough</a> that identifies one of the most important elements that plays a role in success for an athlete's well being and performance comes from the relationship between the coach and the athlete (and indeed from all of the significant people around an individual). Think of the closeness of <a href="http://www.youtube.com/watch?v=sqLnPkcw_ak" target="_blank">Tony Minichello and Jessica Ennis</a> or <a href="http://www.athleticos.org/video/653630" target="_blank">Alberto Salazar and Mo Farah</a> and the importance of the relationship between coach and athlete on the athletes well being and performance. Research has also shown the deleterious effect of a bad relationship, ranging from physical and mental abuse to less negative factors that impact athletes at all levels. More can be read in <a href="http://www.google.co.uk/url?sa=t&rct=j&q=jowett%20coach%20athlete%20relationship&source=web&cd=9&ved=0CH8QFjAI&url=http%3A%2F%2Fwww.researchgate.net%2Fpublication%2F228804264_Olympic_medallists'_perspective_of_the_althlete-coach_relationship%2Ffile%2F9fcfd5076d3aeed94b.pdf&ei=GAgxUe_PB-jB0QWGwYGoDA&usg=AFQjCNEw_Rfvc4CBeny33TH5OmchLcotMQ&bvm=bv.43148975,d.d2k" target="_blank">this paper from 2003 on Olympic athletes</a>, which has lead to guidelines being given to those involved within sport to follow.<br />
<br />
I then asked Carlos for advice on psychological training for endurance athletes. He advocates a self-assessment of how much you are enjoying your discipline, not overtraining, taking plenty of rest (see some great advice on this subject from <a href="http://simonfreeman.co.uk/2013/02/do-as-he-says-not-as-i-do/" target="_blank">Simon Freeman this week from his blog</a>. If you're an endurance athlete training over 5 times a week you should be getting at least 8 hours solid sleep a night to allow for proper repair to your body), and learn (or re-learn) how best you yourself enjoy your discipline. When you're a slave to the schedule, it is easy to fall out of love with what you are doing.<br />
<br />
With the benefit of reflection, whether you're self-trained or have your own coach, it is easy to lose sight of why you are pushing yourself so hard. Just to get a time? To get a PB? Think ahead, both to your upcoming training, competition and the off season, and see how you can make your workouts more fun. It should have the impact on your both your fitness and level of motivation.<br />
<br />
Thanks Carlos!<br />
<br /></div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com2tag:blogger.com,1999:blog-1631668154470492714.post-26641016730004294792013-01-23T09:10:00.000+00:002013-01-23T09:10:15.285+00:00The 30 day challenge - Day 26. So you want to do a triathlon?<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://static.guim.co.uk/sys-images/Guardian/About/General/2012/6/8/1339178809053/Alistair-Brownlee-008.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="120" src="http://static.guim.co.uk/sys-images/Guardian/About/General/2012/6/8/1339178809053/Alistair-Brownlee-008.jpg" width="200" /></a></div>
<div style="text-align: left;">
Further to <a href="http://stuartholliday.blogspot.co.uk/#!/2013/01/the-30-day-challenge-day-25-getting.html" target="_blank">my post on Monday</a>, where I advocated trying different kinds of training or exercise in order to keep motivation for your main discipline up, a question I've had asked many times when people find out I run, is "Have you ever done/would you want to do a triathlon?" </div>
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<span style="font-family: Calibri;">For years I would say, "I like all 3 disciplines, just not all at once thanks," but now I'm thinking about tipping my toe in the triathlon water - just a sprint one mind - and wanted to know a bit more. Talking with other endurance runners, it turns out quite a few have given triathlons a go having done a marathon or two. </span></div>
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<span style="font-family: Calibri;">One of the biggest advocates I know from the triathlon camp is Nick Holt (<a href="https://twitter.com/nickersan" target="_blank">@nickersan</a> on Twitter) who I know through my visits to <a href="http://www.rundemcrew.com/" target="_blank">Run Dem Crew</a>. On holiday in France last year, he managed to convince my girlfriend to give tri a go, and in 2013, it looks like I *might* be following in his footsteps. Nick speaks so passionately (perhaps even obsessively sometimes!), we tapped him up for loads of advice, which he was more than willing to share!<br /><br />So I asked him, for us runners, can you give us some idea of what we may be letting ourselves in for? What is it like? and What do you need to get through a tri, both physically and mentally? Luckily, Nick has been kind enough to pass on a beginners guide, which is what makes up today's post. I hope this helps, and if you have any of your own tips or advice, please leave below in the comments. Over to you Nick! <br /><br /><a href="https://twitter.com/nickersan" target="_blank">Nick</a>: Thanks Stu. </span><span style="font-family: Calibri;">The triathlon is a surprising event - on their own, none of
the three disciplines should offer that great a challenge but put them back to
back and the triathlon will test even the fittest.<span style="mso-spacerun: yes;"> </span>In contrast to single discipline events like
the marathon, there are some tricks and tips in how each discipline is
approached and the transition between them that will ease the journey from
start to finish.<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Calibri;">Before you start you’ll lay out your kit in the transition
area.<span style="mso-spacerun: yes;"> </span>No rocket science here, during the
race you want to be in and out in as short a time as possible.<span style="mso-spacerun: yes;"> </span>Your bike helmet should be unbuckled, shoes
ready to slip on and it helps to have a bright towel or similar marker on the
floor so you can spot your things amongst everyone else’s.<o:p></o:p></span></div>
<div style="text-align: left;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: left;">
<span style="font-family: Calibri;">First off is a 1500m swim.<span style="mso-spacerun: yes;">
</span>Nothing too demanding in the comfort of a heated swimming pool, but in
the triathlon the swim is typically in open water.<span style="mso-spacerun: yes;"> </span>Unlike the pool, there are no ends to rest at
as you turn every 25m, you can't see much further than your forearms and if you
compete in the UK the water is cold – imagine training for a marathon on a
treadmill only to be faced with a typhoon come race day.<span style="mso-spacerun: yes;"> </span>It's this cold water that's the first thing
you notice and something you can't do much about other than letting your body
acclimatize.<span style="mso-spacerun: yes;"> </span>So you need to be thinking
as soon as you take the plunge - let the water run into your wetsuit, get head
fully submerged and relax your breathing ready for the starter horn.<span style="mso-spacerun: yes;"> </span>Once underway focus on smooth steady strokes
and relaxed breathing while not being too obsessive about the one, two, three
breath stroke pattern you’ll have got used in the pool.<span style="mso-spacerun: yes;"> </span>Also pay careful attention not to drift off
course - something easily done without the familiar confines of a pool – by
sighting on buoys that mark the course.<span style="mso-spacerun: yes;">
</span>And in no time the finish will be in sight.<span style="mso-spacerun: yes;"> </span>With about 100m to go it’s time to start
preparing for the first transition.<span style="mso-spacerun: yes;">
</span>Unlike a single discipline event where you can collapse over the line,
you have to focus on what the change will bring.<span style="mso-spacerun: yes;"> </span>The swim is mostly upper body and so that’s
where the blood will be – getting out the water like that and you’ll be dizzy
and wobbling about like a drunk on New Year - so start increase the kick in
your legs to try to get some blood into them ready to sprint into transition
straight from the water.<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Calibri;">In transition it’s wetsuit off, helmet on (shoes too
depending whether you pre-clip them or not) and out the door with your
bike.<span style="mso-spacerun: yes;"> </span>Some baby oil around the ankles
and cuffs of the wetsuit when you first put it on will help with the prior and
having laid out your kit well the later.<o:p></o:p></span></div>
<div style="text-align: left;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: left;">
<span style="font-family: Calibri;">The bike stage is 40km, the longest discipline in both
distance and time.<span style="mso-spacerun: yes;"> </span>In comparison to the
surprise of the swim, the bike is actually easier than in training – you’ve got
the road to yourself, well you and those competing with you, so all you have to
do is keep you head down, pump your legs and settle into a rhythm.<span style="mso-spacerun: yes;"> </span>The comparative tranquillity of the bike make
it a good place to take on liquids or gels so that you can hit the next leg,
the run, full throttle.<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Calibri;">But before the run, there’s another transition.<span style="mso-spacerun: yes;"> </span>Much simpler this time, off with your helmet
and bike shoes and on with your trainers.<span style="mso-spacerun: yes;">
</span>The hard bit is that after an hour or so of cycling your legs will feel
like jelly as you switch from using your upper leg muscles to the lower.<span style="mso-spacerun: yes;"> </span>There’s no getting away from this, which is
why it’s so important to have incorporated bike/run brick sessions into your training
– they’re just what they say on the tin - you do a bike session and go straight
from the bike to a run session, just like you do during the triathlon.<o:p></o:p></span></div>
<div style="text-align: left;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-align: left;">
<span style="font-family: Calibri;">Legs aside, it’s just now just a 10km run between you and
the finish line.<span style="mso-spacerun: yes;"> </span>Over the first km your
legs get back to feeling how they should and you can relax into the run.<span style="mso-spacerun: yes;"> </span>In fact the run always feels shorter than a
10km road race to me, probably because I know the end is in sight – no
scrambling about in the water trying to swim in a large group or punctures to
worry about.<span style="mso-spacerun: yes;"> </span>In fact the bit that I find
the most difficult is counting the laps, something I wish I had a trick for but
I don’t.<span style="mso-spacerun: yes;"> </span>You just have to maintain the
concentration, though I always finish the race and spend the time between then
and the results being published worrying that I’ve done one lap too few – it
hasn’t happened yet.<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Calibri;">So overall, the triathlon is so much more than the three
disciplines.<span style="mso-spacerun: yes;"> </span>Doing each back-to-back
introduces extra physical and mental challenges whether it’s the unfamiliar
stresses and surroundings of an open water swim, the slog and time for
reflection on the bike or the tired push to the finish for what should be an
easy run, but is anything but.<span style="mso-spacerun: yes;"> </span>However in
some ways doing three disciplines also has its benefits.<span style="mso-spacerun: yes;"> </span>Like any event you need the determination to
get to the finish, but unlike a marathon where if you’re not feeling good at
half way you have to grit your teeth and deal with it, in the triathlon if you
have a bad swim you know you’ve got chances to catch up during the next two
disciplines.<span style="mso-spacerun: yes;"> </span>Likewise on the bike
there’s always that little 10km to make up some time and if it all goes to pop
during the run, well you know it’ll soon be over and there’s always next
season. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">However a word of warning, triathlons are surprisingly
addictive.<span style="mso-spacerun: yes;"> </span>Training for three
disciplines introduces a wonderful variation to your schedule with each
discipline feeding positively back into the others – in short I can’t recommend
trying (pun intended) one highly enough.<o:p></o:p></span></div>
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com2tag:blogger.com,1999:blog-1631668154470492714.post-54896226537123518562013-01-21T10:31:00.000+00:002013-03-06T16:11:45.761+00:00The 30 day challenge - Day 25. Getting going... <div dir="ltr" style="text-align: left;" trbidi="on">
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Psst... Want to know something I've only just realised? Till this weekend, over the last 2 months whilst I was travelling, I ran just twice. Having been running every winter for the past 6 years, in all conditions, whilst away I didn't do much. Partly it was circumstance. In some places running was less feasible - either through the terrain or unsafe (I'm thinking about the traffic, neighbourhoods and tarmac in the likes of Bogota and Arequipa). In other instances, I just couldn't be bothered. I packed the trainers and kit but I was tired of running. This wasn't to say I gave up exercising completely. In Colombia, Anna and I went on a 2 day mountain biking break. Many miles and tough terrain were completed. In Peru we did 3 quite long and tough treks in a month. And then in Rio we did get some running mojo back - completing the toughest race I've done in a while, the amazing run from Lapa to <a href="http://stuartholliday.blogspot.co.uk/2012/12/the-30-day-challenge-day-24-cristo.html" target="_blank">Corcavado to Christ the Redeemer</a>. My second run on holiday was the recovery run the next day.<br />
<br />
After that, I wanted rest before returning to start a <a href="http://www.uclan.ac.uk/schools/psychology/index.php" target="_blank">PhD at UCLAN</a>, so running got the boot! In all honesty, its been nice to take a break and recharge the batteries, without the nag of the next run looming. In 2012 I probably ran on more days than any other year, so a rest was welcomed. It was really fun to mix up the exercise on our trip by doing more trekking.<br />
<br />
So back to the UK and I've just started venturing out, slightly wary about running again after such a long break and negotiating the ice and snow. I'm reminded of <a href="http://stuartholliday.blogspot.co.uk/2009/01/day-16-17-for-flm-2009-southern-cross.html" target="_blank">Cross country's I used to compete in for Victoria Park Harriers</a> in London. Some mighty muddy and cold races were completed in various (and obscure) parts of London. However bad the runs were, the camaradarie of the experience with your club colleagues (and often a flask of tea and homemade flapjack at the finish) made the activity more bearable and fun.<br />
<br />
Anyway, enough moaning. I'm adjusted back to the brisk British weather, have been out twice in the past three days I'm over my lethargy. Though <a href="http://connect.garmin.com/activity/264470407" target="_blank">today's 7 and a half miler</a> was a challenge to grit the teeth through, it was definitely better to go through the experience, chalk it up and acknowledge that the conditions will get better in the next month and after getting the mojo back in action, each run will feel easier. It's easy to lose heart and motivation sometimes, but I do think a change is as good as a rest. A well deserved sabbatical from running is good for both the legs and the soul. Or changing discipline slightly, whether upping your core, looking to do different races or training (Simon Freeman's post on <a href="http://simonfreeman.co.uk/2013/01/getting-away-from-it-all-in-the-city/" target="_blank">off road running</a> is a good example), or a different discipline for a while. Finishing the run was a reminder of that great feeling that you've succeeded though. On my Garmin account I called the run 'In your face snow and Monday morning' - I think that sums up the feeling!<br />
<br />
Now that I'm back, I've also got the last 5 posts of my 30 day challenge to upload. As well as having a sabbatical from running, I also took a sabbatical from blogging. I was on me holidays ok?! ;-)<br />
These will be all going up before too long. Belated happy new year to all. I hope you have enough variety in your training to keep your motivation up and that you hit your goals and PBs in 2013!<br />
<br /></div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-51663587605131983942012-12-30T15:18:00.000+00:002013-03-07T16:56:59.233+00:00The 30 day challenge - Day 24. Cristo Redontor race, Rio. December 2012<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">With our medals at Cristo Redonter</td></tr>
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So, a long time since I last posted any blog content. Since October I have been preparing for and then travelling in Colombia, Peru and Bolivia before we got to Brazil a week ago. Whilst en route I was in touch with <a href="http://stuartholliday.blogspot.co.uk/2011/04/rdc-charlie-d-and-me.html" target="_blank">Charlie Dark</a> of London's <a href="http://www.rundemcrew.com/" target="_blank">Run Dem Crew</a> about trying to hook up with some Rio runners. Luckily he had been over in Rio earlier in the year and made contact with 2 running groups. <a href="https://twitter.com/EICHARLES" target="_blank">Charles Silva</a> of <a href="http://www.coletivobriza.com.br/" target="_blank">Coletivo Briza</a> got in touch and emailed me whilst in Colombia suggesting we join him and his group of friends who run with <a href="http://www.facebook.com/groups/nikecoisadaboa" target="_blank">Nike Coisadaboa</a> in Copacabana every Saturday. He challenged Anna and I to try the annual race from Lapa to Christ the Redeemer, the highest point overlooking the city, which 500 runners (or nutters, depending on your point of view) take part in. The route is 12 KM and run in the early morning to at least make it more a little more bearable from the scorching Rio heat. Having chatted with Anna about whether we wanted to put ourselves to the challenge whilst on holiday, we decided it was too good an opportunity to miss. Having also hiked a lot at altitude in Peru, we thought if we hadn't run for a month, we would have a little advantage at sea level running uphill! Deep down we were both nervous and not sure of how our fitness would help or hinder in much different conditions than we were both used to.<br />
<br />
Getting up early we went to the famous <a href="http://www.panoramio.com/photo/73037860" target="_blank">Lapa arches</a> to meet Charles for the first time and prepare to race. Wearing my <a href="http://www.vphthac.org.uk/" target="_blank">VPH colours</a> with my name on my vest stuck me out from the crowd so Charles could find us. The race organisation was much different from English races. People were given their numbers from one guy half an hour before race start and runners were still milling around without a clear indication of where the start line was. Luckily we were stood in the right place and before everyone properly gathered, some keen runners moved to under the arches and started the race in the direction of Santa Theresa! We were still chatting to Charles friends from the Nike club when we saw the lead party go so joined the throng to make sure we would be able to follow the route. <br />
<br />
At first we turned up a hill on a cobbled street and got used to the race pace. For anyone in the UK has run in the <a href="http://www.hastings-half.co.uk/" target="_blank">Hastings half marathon</a>, the hills at this point, for the first 4 or 5 Kilometres were about as challenging as in the Hastings race. A little testing, but nothing too hard. Once past the suburb of Santa Theresa the route flattened out as you looked down to the East of the city, climbing along a hill edge shielded by forest on either side. As you saw down to the city through the trees, you were nicely shielded from the sun which was beginning to burn brighter (it was about 9.30 by now). <br />
<br />
The humidity made it sticky and my vest was already baked to me in a lovely clammy manner. I was thirsty despite having quaffed a litre of water just before the start. Luckily 2 drinks stations meant we didn't suffer too much. I found my pace and followed Charles instructions to go easy on the hills, and then accelerate on the flat. I didn't have my Garmin as Anna borrowed it for the race, but I could see from my wristwatch my rough time. I was using Charles PB of 1 hour 15 from the previous year as a guide to try and aim towards. Everyone had said that the last 2 miles were the worst so I tried to conserve some energy for a big push to the end without going too fast. With no mile markers though, I was running blind (as it were), but pleased with my efforts, not feeling too exhausted. We got to a point where the road turned into the national park entrance to let buses up to the Christ statue, and I foolishly thought that might be the 10KM point.... Things still felt good, so I pushed on, awaiting the gradient to really start.<br />
<br />
I'd kept my place in the race with the odd runner overtaking once past Santa Theresa, and I did nick the odd place back myself. Then the hills REALLY started. I slowed but aimed to keep going up the hills slowly, just faster than walking pace. I guess I managed to keep this up for half a KM, then it was so steep I could barely run, so walked 20 metres or so, got my breath back and then even slower got the 'running' going again. Tiredness bit again. I walked 20 metres, then ran, then walked, and then I thought, "Sod this. I'm going to keep running, even if it is snails pace," zipped up my man suit and dug in. The steepness was unrelenting. I had no idea whether it was 2km or 5. I kept catching a glimpse of Jesus, and he seemed to be getting nearer. I knew it wasn't too much further. I kept up with a couple who were just a bit quicker than me. We passed another water station. Not much further surely?<br />
<br />
Then we hit what I could tell would be the final leg. I saw my watch. I'd be running over hour and thought I'd be lucky to be near Charles time from 2011. I turned one more bend, Jesus was much nearer. Some fast finishers with medals were jogging back down the hill past me. I kept going. Turned a bend, saw the finish and found one last push. There was no finish line! Just a guy giving out medals, another giving out water, and another fruit. I couldn't see the compadres from Charles group. I couldn't believe it. I'd kept my pace from the start and looked at my wristwatch. 1 hour 15 minutes. I'd done it. Stripped off the vest, put on my medal and waited for Anna and the crew to come also finish.<br />
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<tr><td class="tr-caption" style="text-align: center;">Chico Aguia and us at the finish</td></tr>
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Our favourite finisher, <a href="http://correcorreapa.blogspot.co.uk/2011/10/o-figuraca-carioca-chico-aguia-70-anos.html" target="_blank">Chico Aguia, a veteran legend of Rio</a> (see left), of 72 years came round the finish bend with another runner five minutes after me, crossing the line with a Brazilian flag. All of the finishers cheered loudly, and he did 10 press ups to show he wasn't done just yet!<br />
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It was a fantastic race, one that I feel very privileged to have competed in (and completed!) and we chatted all the way to the statue and back home to our new found Brazilian running crew. If you get the chance you have to do this race - the first Saturday after Christmas, then I have no hesitation in recommending it. The view as you'll see below, is worth all that effort by the end. I would say in its own way, its as challenging as a marathon for the reserves of mental fortitude that are required, particularly if you're from Northern Europe!<br />
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Thanks Charles and all of the Coisadoaba Nike team.<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-41449947582802873062012-10-31T10:56:00.002+00:002012-10-31T10:56:50.819+00:00The 30 day challenge - Day 23. Barefoot running on sand<div dir="ltr" style="text-align: left;" trbidi="on">
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So I've got to the end of October I'm down on my challenge per day on the blog. Coming up with rich content, rather than shorter posts on a per day basis is hard! Previously I've tracked my progress on marathon training and thats not so bad as you can be brief. That said, I've managed 23 in 31 days so far, with my main focus in the past week being an assignment I've got to get done by the 7th of November. So, as I'm waiting on a few guest blogs still and I value quality over quantity, I'm going to make today my last blog for a week, then complete the last 7 of the challenge between the 7th and the 14th of November. We've got some good content due, on the phenomenon of momentum, an interview with a pro cyclist and more sport psych and training insight.<br />
<br />
As I mentioned in my post<a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-21-adapting-to.html" target="_blank"> a couple of days ago</a>, I got myself fired up by finishing a lethargic run by kicking off my shoes and running barefoot along the beach in Alicante last Friday. As a coach and keen runner, I often get asked about the benefits of training barefoot, as it is seen as very appealing to some. It is seen as being in tune with our ancestors and good for a number of reasons. Some hope to see performance improvements, as it is thought that running on your mid or forefoot propels you forward quicker. For some it is to take the pressure off knee joints/suffering chronic injuries due to the pounding on pavements and concrete (through modern stiffer support shoes). Such proponents believe we're doing ourselves more harm wearing a modern shoe than the likes of our ancestors did running with no support.<br />
<br />
Personally, I was keen to see whether I can do anything to improve my arches and ultimately just wear flatter shoes at the track and in races, so wanted to test out what it felt like running on compact sand along a good, clean beach. Playa Muchavista affords such an opportunity a few miles out from Alicante town centre near my parents house. To me, the biggest benefit was actually psychological. To know that I was going to do a new, slow run that would be just different, with no ambition to make a commitment to joining (or not joining!) the barefoot brigade got me excited to run along the shoreline. And sometimes, you just need to change your running routine.<br />
<br />
Having attended a training day back in May with <a href="http://www.pure-running.co.uk/author/teri" target="_blank">Terri Knight</a> at <a href="https://www.facebook.com/events/377444355620169/" target="_blank">Primal Fitness</a> in Manchester to work at some of my technique, and talked to Simon Whyatt about the benefits of barefoot running, I am more keen to make myself efficient, using whichever appropriate techniques can help my performance. Whilst I liked the feeling of running barefoot along the beach and can see myself running around a park barefoot, personally I like wearing standard runners (Nike Triax work best for me) on long runs and on the pavement. That said, having recently trained on the <a href="http://connect.garmin.com/dashboard?cid=7957597" target="_blank">new track at Mile End</a> with my VPH colleagues, I am going to buy some race shoes that I can wear for intervals and races. To get the most out of these I think it's important to prepare my feet accordingly, so when possible I will run barefoot at the beach and on appropriate terrain. As the review of <a href="http://en.wikipedia.org/wiki/Barefoot_running" target="_blank">barefoot running on wikipedia</a> states: <br />
<br />
"<span class="Apple-style-span" style="font-family: sans-serif; font-size: 13px; line-height: 19px;">Scientific research into the practice of running barefoot has not reached a clear consensus regarding its risks or its benefits.</span>"<br />
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As an evidence based practitioner (and former employee of the <a href="http://www.londonmarathonstore.com/" target="_blank">London Marathon Store</a> where I tested feet of all shapes and sizes), I would say I'm definitely not a full advocate of the barefoot phenomenon. There are definitely people I know who I would fear seeing wearing flats or barefoot running shoes, as there are those who have beautiful arches and really suit minimal support. With flatter feet due to my genetics and 36 years on this planet, I'll take a mixed approach and barring any ailments work at improving my technique overall.<br />
<br />
But curious to know about your views on whether to strip off your sneakers and whether you think it improves your running. Any scientific based evidence anyone can provide gratefully received in the comments on this page please. I'm still open to the arguments put forth on both sides!</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com2tag:blogger.com,1999:blog-1631668154470492714.post-55856925881739555282012-10-27T12:47:00.000+01:002013-03-07T12:35:21.996+00:00The 30 day challenge - Day 22 - Mental Toughness guest post by Duncan Simpson PhD <div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Duncan Simpson, PHD</td></tr>
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I'm really pleased to be posting today's contribution to the Focused Mind from <a href="https://www.barry.edu/hpls/faculty/simpson.html" target="_blank">Duncan Simpson</a> of <a href="https://www.barry.edu/" target="_blank">Barry University</a>, Florida. I think Mental Toughness cuts across the endurance field I try to cover (running, triathlon and cycling) on this blog, and beyond to other sports you may participate in. The reason I wanted Duncan to write is due to my (somewhat) skepticism about what 'Mental Toughness' actually is. I think it is intuitively appealing as a psychological construct and something that athletes believe they possess and can work at, so we should try and understand the concept better. Whether it is a phenomenon that can be fully explained academically, such as confidence or anxiety, I'm not so sure myself. Whether mental toughness is needed for sporting endeavour is seen as beyond debate, so I'm parking my cynicism at the door and leaving you in the capable hands of Duncan to outline in more detail what academics have so far understood about Mental Toughness and provide some helpful mental skills training to try and incorporate into your training.<br />
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Over to you Duncan!<br />
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In response to a Twitter comment I made regarding “Mental Toughness” (MT) Stu invited me to write a post on the concept. As a researcher, teacher and practitioner of sport psychology I’ve thought long and hard about this construct and what to talk about here. MT certainly isn’t a new term and has been widely researched and written about. To provide a historical account of research and a full theoretical explanation of MT is beyond this post but I do encourage readers to seek out a new book if they are interested in such topics “<a href="http://www.amazon.co.uk/Mental-Toughness-Sport-Developments-Research/dp/0415857813/ref=sr_1_1?s=books&ie=UTF8&qid=1362655778&sr=1-1" target="_blank">Mental Toughness in Sport</a>” (Gucciardi & Gordon, 2012).<br />
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The aim of this post to present an overview of what mental toughness appears to be from the literature and to provide readers with some applied suggestions about how to become more mentally tough.<br />
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Based on research (e.g., Bull et al., 2005; Connaughton & Hanton, 2009; Crust, 2007; Jones et<br />
al, 2002; 2007 etc.) mental toughness is a complex psychological construct that encompasses some of the following common attributes possessed by athletes that appear to not vary much from sport-to-sport. This is not an exhaustive list and basically any desirable psychological characteristic has been categorized under MT at some time or another.<br />
<br />
• successfully managing anxiety, pressure, and other emotions<br />
<br />
• staying focused, finding balance and keeping perspective<br />
<br />
• being confident<br />
<br />
• summoning motivation and desire<br />
<br />
• effectively dealing with adversity and failure<br />
<br />
• overcoming physical and/or emotional pain and hardship<br />
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Fairly recently Jones et al. (2007) developed a framework for MT based on 30 distinct attributes which divided down into <b>4 categories</b>: <b>Attitude/Mindset</b>, <b>Training</b>, <b>Competition</b> and <b>Post-Competition</b>. I believe athletes can benefit from thinking about their performance using these 4 categories. For example, <b>the type of MT needed in training</b> (e.g., pushing yourself to the limit) is perhaps different than <b>the type of MT required during competition</b> (e.g., handling pressure). Therefore, I encourage readers to write down under these 4 categories what mental skills they need in each (skills will overlap). For example, a marathon runner might write under <b>Competition</b>: Regulating emotions, self belief, awareness and control of thoughts.<br />
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Moving away from such attributes, renowned researcher of MT, Professor. Bob Harmison, suggests mental toughness is more than just how much confidence, motivation, positive emotions, mental skills, etc. that an athlete possesses. Rather, the key to understanding and developing mental toughness is to view your level of mental toughness as a function of your <u>whole</u> personality that is comprised of interconnected and interacting thoughts and emotions. As these interact with each other and your environment, they manifest themselves in predictable patterns of behaviour (e.g., competing with poise, making good decisions) or mentally weak (e.g., competing with little composure, rushing decisions). These patterns are predictable in people i.e. they usually either give up or not. This makes them and/or significant others assume/and believe they are either mentally “strong” or “weak”. When in fact it’s not an all-or-nothing situation and you’re not “born” with it rather it can be developed. Once you start to recognize these patterns of behaviour you can start to change the undesirable moments (e.g. giving up when it gets tough) or you can build upon where you are strong (e.g. having worked at your mental toughness).<br />
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Furthermore, Harmison suggests that to be mentally tough you need to:<br />
1) <b>Adopt specific values</b> (i.e. motives, goals, and desired outcomes regarding training and competition)<br />
2) <b>Attitudes</b> (i.e. personal constructs about yourself and the competitive environment)<br />
3) <b>Beliefs</b> (i.e., convictions and expectations about yourself)<br />
4) <b>Emotions</b> (i.e., adaptive feeling states in response to competitive situations)<br />
5) <b>Self-regulations/awareness skills</b> (i.e., plans, strategies, and actions to regulate thoughts, feelings, and behaviors).<br />
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I suggest that you write down your thoughts related to each of these 5 categories. Try to identify 1) Where you are strong and 2) Where you need to improve.<br />
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Once you’ve written these lists, take one page of paper and write “WHO I AM - PRESENT”, underneath it write about who you are as a person with your strengths and try to incorporate the list you’ve just generated. Create a secondary list entitled "HOW I WANT TO BE - FUTURE" and incorporate the skills you are intending to work at.<br />
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<br />
To develop mental toughness YOU need to make a commitment to shape these values, attitudes, beliefs, emotions, and self-regulation skills in yourself. It is a process that takes time and the reality is that some athletes will be able to develop some to all of these aspects of their personality while others will struggle.<br />
<br />
As an example, I recently consulted with an elderly lady who was competing in her first ever marathon and was terrified she wouldn’t finish. She felt she gave up too easily in her training runs when things got tough and said she was “mentally weak”. After speaking to this lady at great length I was astounded to hear she was solely responsible for the daily care of her husband who had been battling progressive cancer for years, she had to raise 3 daughters single-handedly while also supporting the family financially. It quickly became apparent she was extremely mentally tough but just in a different domains of sport. I believe each of us have certain psychological strengths from daily life that we can build upon to facilitate our athletic performance. For this client we did numerous exercises that highlighted and utilized the MT she has in daily life to apply to her running. We talked at great lengths about her values, attitudes, beliefs, and worked on controlling her emotions, and on developing self-regulation skills. It was a great story and she finished the London Virgin Marathon in 2012.<br />
<br />
While MT is certainly not a concept that is easy to pin down, it is one that athletes and coaches can relate to. So I suggest to readers to attempt some of the exercises mentioned and start working on becoming more mentally tough.</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-51319421460881118332012-10-26T17:55:00.002+01:002013-03-06T15:38:56.636+00:00The 30 day challenge - Day 21. Adapting to the conditions<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://lovehomeswap4.d3r-cdn.com/images/detailhead/252127-san-juan-004.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="182" src="http://lovehomeswap4.d3r-cdn.com/images/detailhead/252127-san-juan-004.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This statue marks the 'finish' line for my favourite run</td></tr>
</tbody></table>
Today I learnt a few salutary lessons for running.<br />
<br />
I went to favourite place in the World to run, along the front at Sant Joan beach - about 5 miles from my folks house. Its a long beach with a wide pavement which runs about 5km in each direction. Its a beautiful blue flag beach with a lovely breeze pulling across its length from the Med. Normally I bomb along quite happily, but today was one of those off running days. You know the kind. Every step feels heavy. You want it to end before its begun. You question why you didn't take up something more genteel, like bowling or golf. Only was going 4 miles but I was beat.<br />
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<tr><td style="text-align: center;"><a href="http://www.fincalahometa.co.uk/clients/www.fincalahometa.co.uk/assets/Image/around_the_finca/San_Juan.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="183" src="http://www.fincalahometa.co.uk/clients/www.fincalahometa.co.uk/assets/Image/around_the_finca/San_Juan.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">San Juan beach, Alicante.</td></tr>
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<br />
Feeling tired and with a more intense midday Sun than I'd legislated for due to the sun, without the motivation of an upcoming race, I just couldn't get into it. So I opted to walk along the shore and take in the air instead. Kicking off the trainers, it was gorgeous to feel the sea lap my feet.<br />
<br />
Needless to say, I got my mojo back after a while and I gave some barefoot running a go. Along the compact wet sand I ran just half a mile, but enjoyed it much more than the previous 4. The Riley gets into town on Saturday so I'm going to do a morning barefoot run on Sunday. This time doing the full length of the shore. Though 5 to 10k doesn't sound much, having not run barefoot much before, I'm anticipating it will be a tough (and slow) one.<br />
<br />
Take home lesson for me. Don't run in the midday sun when tired. Going swimming was lush though. It woke me from my slumber. Even though its October, the sea here is lovely to swim in still. Tomorrow will be a different proposition entirely. Going to get plenty of rest and get up early for a tough hill and tempo run in the hills where my folks live overlooking the sea. I'll make sure I've got my game head on for that.</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-5172843196432589972012-10-25T00:24:00.002+01:002012-10-25T08:27:18.993+01:00The 30 day challenge - Day 20. The chimp paradox<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://philosophyforlife.org/wp-content/uploads/2012/07/steve-peters_802179c-1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://philosophyforlife.org/wp-content/uploads/2012/07/steve-peters_802179c-1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dr Steve Peters - Sport Psychiatrist</td></tr>
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I've been meaning to write about Steve Peter's book, '<a href="ttp://www.amazon.co.uk/Chimp-Paradox-Management-Programme-Confidence/dp/009193558X#reader_009193558X" target="_blank">The Chimp Paradox</a>', for over a couple of months now. When I was thinking of what to write for today's entry, I realised I'd got this at the end of my list of posts I want to put online, but had neglected it. What a mistake.<br />
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As someone working on the mental side of performance, one of the highlights from this years <a href="http://www.london2012.com/" target="_blank">Olympics</a>, was the fact so many Sport Psychologists and mental skills trainers got airtime on radio and TV during Team GB's amazing success. Not only that, but I felt a sea change in that they were considered <a href="http://www.bbc.co.uk/sport/0/olympics/19145914" target="_blank">'normal' by the audience as part of the multidisciplinary team that surrounds elite level performers</a>. As sport has become ever more professional across the board since the 1980s; fans from sports as diverse as rugby, football, motor racing, athletics and golf have gotten more used to nutritionists, strength and conditioning experts and psychologists - amongst others appearing as part of professional sport. These have all helped individuals and teams set ever faster times, personal bests and winning performances.<br />
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But if you asked me as a trainee practitioner (one in their 7th year of professional development I'll grant you!), who is the sport psychologists sport psychologist, I'd personally say "<a href="http://www.chimpparadox.co.uk/" target="_blank">Steve Peters</a>." And I'd have to correct you that he isn't even a psychologist! He's a qualified psychiatrist, who happens to work in sport.<br />
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In terms of his achievements, working in conjunction with the awesome <a href="http://www.cyclesportmag.com/features/inside-the-mind-of-dave-brailsford/" target="_blank">Dave Brailsford</a>, and the rest of UK cycling, he's made a massive impact on those who've worked with him. For different reasons, both <a href="http://www.chrishoy.com/" target="_blank">Sir Chris Hoy</a> and <a href="http://victoriapendleton.co.uk/" target="_blank">Victoria Pendleton</a> contribute large parts of their success down to the good Doctor. What I like about their views of the man though, is that they would say he hasn't just improved them as athletes - and therefore winners, but that he has followed the same kind of professional care and philosophy as I subscribe to. That is to help try to help improve them as people.<br />
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This is an important point. For a lot of people trying to get into our field, if asked about what their purpose is, would probably to say to help improve athlete performance, and start off with finding out what an individual's problem is and try going about fixing that. What the likes of Peters do, is to look at the whole person and see how they can help that individual become a better person and in so doing, obtain the best out of themselves.<br />
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I don't have the space here to outline what techniques Steve uses, or why the athletes that he works with require his services, but <a href="http://www.britishcycling.org.uk/gbcyclingteam/article/gbr20120301-gb-cyclingteam-news-Managing-the-chimp---Interview--Great-Britain-Cycling-Team-Psychiatrist-Steve-Peters-0" target="_blank">this article by him</a> on UK cycling's website gives you the fuller picture. Fundamentally, his method relies on an individual understanding themselves better and getting a handle on managing their emotions. Some require a little help, some a lot. But having read the chimp paradox and its methods (there isn't any sport specific advice before you dive off looking for any!), I can say that it is more a book for life, for everyone.<br />
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As someone in the field with training across the different types of psychology (cognitive behavioural, humanistic, psychoanalytic, etc), I can understand and can see the approach Steve has taken in explaining quite complex neurological and psychological concepts, and putting them in to plain English for anyone who is a lay reader. As it is his approach is cognitive behavioural, but his care through the writing as a reader has the qualities of a humanistic 'holistic' practitioner.<br />
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By this what I mean is that he gets you to look at your whole emotional and mental life and explains how the brain works so that you can implement strategies to manage the best and worst aspects of your character. There's no revolutionary change that you are asked to go through. The main premise of the book is that you have 2 brains in (almost) constant daily conflict. Your 'new' rational human brain, and your 'old' emotional chimp brain. Whilst as a person you may have quite sound rational thought, through evolution, you still have your old monkey brain which has a habit of giving you those dark thoughts; those doubts about your ability which disrupt you from achieving what you are fully capable of. One of the key things to get the best out of this book, is that you have to buy into this premise and work with the book through a number of scenarios. Once over the acceptance of the concept, the idea is that you will get a better grasp of yourself and thus your emotions and ultimately your life. Heavy going this sounds I know, but with regard to sport, I could see the immediate benefits for more low level aspects of performance, e.g. accepting your limitations, being kinder to yourself in training and understanding what is possible, whilst simultaneously pushing your own limits.<br />
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To anyone who wants to understand themselves in relation to performance and to subsequently push themselves, I advocate giving this book at try. If you want to 'train your brain', you first need to know how it functions and then build from there. I'll try and write more specifically on this approach around endurance once I've gotten past this 30 day challenge. In the meantime, I thoroughly recommend reading the paradox. I'd even go so far as to say I've seen the benefit of its advice in other areas of my life beyond sport. Not a bad recommend for someone who cares for others mental well being!</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-74289546906051326832012-10-23T15:05:00.001+01:002012-10-23T15:07:47.536+01:00The 30 day challenge - Day 19. Steve Way.<div dir="ltr" style="text-align: left;" trbidi="on">
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A short post this afternoon given what I have to get on with study wise for the rest of the afternoon and evening. Was wondering what to write about and was reminded of a gentleman I spoke to <a href="http://simonfreeman.co.uk/" target="_blank">Simon Freeman</a> about when we caught up last week. As ever when he and I get together, we try to fit about 10 conversations into 1, cover our respective running, how our girlfriends are keeping and what daft plans we've both got next.<br />
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I'd spotted that <a href="https://twitter.com/marigold_bac" target="_blank">Steve Way</a>, another running blogger, had been putting up his training stats 'for a big race' he had upcoming and I asked Simon whether this was Amsterdam. It wasn't, for Steve had the IAU World 50Km Trophy to run in Italy. Simon reminded me that my own club mate and <a href="http://stuartholliday.blogspot.co.uk/2012/02/chasing-olympic-qualification-paul.html" target="_blank">former blog interviewee</a>, <a href="https://twitter.com/marders" target="_blank">Paul Martelletti</a> was running it as well.<br />
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For those who don't know who Steve is, he explains well on his blog of his former life, <a href="http://www.steveway.co.uk/?page_id=2" target="_blank">overweight, a smoker and fond of a drink or two</a> and now runs sub 2:20 marathons. I've never met Steve personally, but he did pass me at the <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-2-bristol-half.html" target="_blank">Bristol half marathon last month</a>, as he looked very comfortable near the front of the pack and I was en route to a satisfying, albeit slightly painful PB. Whenever I've read <a href="https://twitter.com/marigold_bac" target="_blank">his tweets</a> or <a href="http://www.steveway.co.uk/" target="_blank">blog posts</a>, I've always been impressed. Simon vouched for his all round cheerful and friendly persona - he was talked about when Simon and I were saying how much we preferred <a href="http://simonfreeman.co.uk/2012/10/im-so-happy-for-you-probably/" target="_blank">positive, encouraging runners</a> - so I looked forward to his result this Sunday with interest.<br />
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<a href="http://www.steveway.co.uk/?p=814" target="_blank">And I was pleased to see that he went and won the damn race</a>! I recommend you read his account. So today - I salute Mr Way (and congratulate Mr Martelletti for an impressive 3rd place as well), and will spend the rest of this afternoon on a hard tempo session, admittedly of speed reading and revising!<br />
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As ever, I try and fulfil some sport psych/coaching advice in each post I leave you with. I read through the comments on Steve's 'About' page, and pleasingly found some sound advice that I thought neatly encapsulated his determination and hope it inspires any of the athletes reading this in those moments when you think about skipping a training session:<br />
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<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 16px; line-height: 24px;">"the truth is I do still treat myself every now and then. When I’m not in the key 3-4 month build up phase before a target marathon I don’t worry too much about my diet, have the odd drink (although to be honest not really a drinker these days anyway) and I even treat myself to the odd cigar (monthly poker night!)<br />I find it quite easy to then “knuckle down” in the key phase before my target marathon because all thoughts are on getting the best out of myself for the big day.<br />The one thing I do all year round though is not have any “Can’t not be arsed” moments with my training, doesn’t matter how much I don’t feel like going for a run I always try and remember how depressed I get when I can’t run due to injury which normally gets me out the door. I also remind myself how good I feel when the miles are in the bag and the session is done. <img alt=":-)" class="wp-smiley" src="http://www.steveway.co.uk/wp-includes/images/smilies/icon_smile.gif" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;" /> "</span><br />
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Hope you have a good rest of today, whatever you're doing and push yourself that little bit further if you need an extra lift.<br />
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S<br />
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ps. I know I'm a few days behind. Give me the chance to catch up will ya? ;-)</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-88334377523759342962012-10-22T08:23:00.001+01:002012-10-22T08:34:45.609+01:00The 30 Day Challenge - Day 18. Keep on moving.<div dir="ltr" style="text-align: left;" trbidi="on">
Over half way in to the 30 day challenge and I'm realising how much it takes to write good content on a daily basis! So far I've enjoyed almost every post I've written. I've tried to vary from interview, to guests to insight and I've enjoyed what I've come up with so far. Last week was a particular highlight with 3 great guests. Talking with <a href="https://twitter.com/adharanand" target="_blank">Adharanand Finn</a> on <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-running-with.html" target="_blank">Running with Kenyans</a> was really insightful and it was challenging to distil what we'd discussed into something with a sport psychology angle. As with my <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-17-gilles_18.html" target="_blank">interview with Gilles Peterson</a> on Thursday (which was so much fun to record, edit and write up), I had so much to include in the write up, keeping focused and concise as possible without losing any crucial detail was difficult. Hence why I had to split it across two posts!<br />
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<a href="https://twitter.com/Simon_Whyatt" target="_blank">Simon Whyatt</a>'s post on <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-16-simon.html" target="_blank">nutrition for endurance and reviewing the views of Professor Tim Noakes</a> I loved and what buzzed me the most was that even with a lot of knowledge on the topic, I learnt loads from Simon's advice. I hope it was as useful for you.<br />
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Overall, last week was the most successful week on the blog - over 500 readers a day and counting.<br />
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This week I have to apply the same dedication from the work I've done so far on the blog to my revision for the 'psychology of performance'. I have an exam in a fortnight at the British Psychological Society to complete so I'm going to have to cut back on the amount of copy I can write. Luckily, what I have to learn is both really interesting and relevant to this blog. Fortunately, to help, I've got a couple of guest blogs due to come through this week again. I'm hoping my guests will get their copy to me on time (hint! ;-) about Mental Toughness (something that I started to cover with <a href="http://stuartholliday.blogspot.co.uk/2011/03/mental-toughness-for-endurance-training.html" target="_blank">Carlos Taboas two years ago</a>), and on triathlon. Before the 30 days is out I want to also cover some endurance cycling as that is an area that I'm really interested in.<br />
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Unfortunately the subject has taken a lot of a kicking that last couple of weeks due to the <a href="http://www.guardian.co.uk/sport/2012/oct/19/uci-lance-armstrong-doping" target="_blank">Lance Armstrong affair</a>, but I'm hoping with Carlos' help I can re-dress some of the balance of the performance side of the sport by getting some insight from Carlos (an ex pro in Spain) into the psychological skills required for readers.<br />
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On my side I'm going to try and do some end of day highlights of the topics I've been revising each day. I'll be putting in some serious hours in the saddle (as it were), but I'll try and help my revision by explaining to readers how their performance anxiety, confidence and motivation can be improved according to the latest scientific evidence I'm reading up on.<br />
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Think this is a relevant track to keep me focused this week...<br />
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Here's hoping to a good week to all of you.<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-75032061085546268442012-10-18T20:49:00.004+01:002012-10-19T16:58:03.402+01:00The 30 day challenge - Day 17. Gilles Peterson in conversation & on running<div dir="ltr" style="text-align: left;" trbidi="on">
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So... This is a post that I've been lining up for a few months now. Like I said at the beginning of the <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-1.html">30 day challenge</a>, I don't just want to write purely on coaching and sport psychology. Though the blog is mainly about running and training, I want to cover my interests and those of the running community who tune in. I mostly know my UK audience personally through running clubs and races, but the stats for the blog show the largest readership is in Canada and the US, where my next guest is heading in the next few weeks for work.<br />
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Having set up the Worldwide <a href="http://www.bbc.co.uk/programmes/b006wq8d">radio show</a>, <a href="http://www.worldwidefestival.com/">festival</a> and <a href="http://www.gillespetersonworldwide.com/">website</a>, Mr Gilles Peterson is a guest I've wanted to host on the blog for over a year. I want to explore some of the knowledge from sport psychology research on running and <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-8-music-impact.html">the effects of music</a>, but also get expert opinion from elsewhere.<br />
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In the past 10 years, a lot of musicians, DJs and artists have donned their trainers and pushed their physical endurance as evidenced by the success of groups like London's <a href="http://www.rundemcrew.com/about">Run Dem Crew</a>, New York's <a href="http://nycbridgerunners.com/about">Bridge runners</a>, and events such as <a href="http://www.runtothebeat.co.uk/">Run to the Beat</a> and <a href="http://uk.competitor.com/edinburgh/what-is-rock-n-roll">The Rock and Roll series</a> of half and full marathons.<br />
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I have a common link with Gilles through Run Dem Crew's Charlie Dark - <a href="http://stuartholliday.blogspot.co.uk/2011/04/rdc-charlie-d-and-me.html">who I interviewed back on this blog</a> for the London marathon in 2011, also Gilles first marathon race (<a href="http://www.gillespetersonworldwide.com/2011/04/gilles-ps-post-marathon-blog/">he finished in 4:43:09</a>). Gilles fundraised over £12,000, with the money going to his charity, the <a href="http://www.gillespetersonworldwide.com/2012/08/steve-reid-foundation-lift-off/">Steve Reid foundation</a>, which has an impressive board of trustees including Charlie, <a href="http://www.residentadvisor.net/dj/theoparrish/">Theo Parrish</a>, <a href="http://eglorecords.com/author/floatingpoints/">Floating Points</a>, <a href="http://soundcloud.com/koreless">Koreless</a> and <a href="http://www.fourtet.net/">Four Tet</a>. It's a charity that is part of the musicians benevolent fund which aids the plight of struggling musicians. Some of the fundraising gigs lined up for next year sound awesome, particularly Floating Points who may be doing a series of rooftop dates in the capital...<br />
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I was down in London for a few days and managed to grab an hour of Mr Peterson's time. Between presenting BBC 6 Music's <a href="http://www.bbc.co.uk/programmes/b01fm4ss">Saturday afternoon show</a>, DJ gigs and running the <a href="http://www.gillespetersonworldwide.com/brownswood-recordings/">Brownswood collective</a>, Gilles has slowly been feeding his running bug over the past 10 years. All after having the wake up call of his first proper hangover at 37! (how?) when he realised his body needed more care and attention than he was giving it.<br />
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Having made the time to run, he admits he is now running "obsessed." I put it to him that the same level of obsession needed for record collecting, keeping to a hectic DJ schedule and pushing himself in the field of music has led to running being a natural hobby he'd end up participating in. He didn't disagree!<br />
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So early today, I headed to the Brownswood offices where we talked for over an hour about running, France, psychology, and more. The edited highlights of the first part of the interview of how he started running and his experiences you'll find below. The rest of what we discussed I've put into a Q and A format for running and music devotees. Hope you enjoy. Good luck Gilles in getting towards that magic 4 hour marathon time!<br />
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Audio Link: <a href="https://ia601501.us.archive.org/6/items/Gilles_Peterson_Interview/GP_interview_final.mp3" target="_blank">The Focused Mind Gilles Peterson Interview</a> (opens in new window)<br />
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<b>Podcast Contents</b>:<br />
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How did you start running?<br />
Juggling the conflicts of working in the music industry and running.<br />
Marathons past and future.<br />
Routes around London and what running does for relaxation and the mind.<br />
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<b>Q and A on running, music and endurance</b>.<br />
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<b>Q</b>. Do you run with music? <b>GP</b>: "No. It's my time off. My yoga, my meditation. Earl Zinger (my running buddy) calls round to get me out of my 'music world' to run and help chill me out."<br />
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<b>Q</b>. How do you rank running your first Marathon? <b>GP</b>: "Best ever thing! Even better than having kids!"<br />
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<b><span class="Apple-style-span" style="font-weight: normal;"><b>Q</b>. How did you find the psychological part of running your first Marathon? <b>GP</b>: "Well it wasn't that bad! I can run about 14 or 15 miles without those (<a href="http://www.carbohydrategels.co.uk/" target="_blank">carbohydrate</a>) gels. I was surprised. Of course it was mentally hard and tiring, but I didn't suffer that badly throughout. It helped that at the finish the last steward you see as you come round Buckingham Palace to the Mall recognised me and gave some encouragement to get to the line!" </span></b><br />
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<b>Q</b>. Sport Psychologist <a href="http://www.brunel.ac.uk/sse/sport-sciences/people/dr-costas-karageorghis">Costas Karageorghis</a> studies the effect of music on running and sport. He's found that if the amount of times your feet hit the ground during a minute running match a music selection you're listening to, with a rhythm that matches or is a few BPM above that number, your perception of effort is lowered. In theory, this then makes your mind feel less fatigued. <u>But</u> as each persons speed is unique, you need to program a playlist that matches your tempo.<br />
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With this in mind <a href="http://djqoolmarvsounds.podomatic.com/">QoolDJMarv from New York</a> asks: "Have you ever thought of putting together running playlists for people?" <b>GP</b>: "Not till now. Wow! That's really interesting. Maybe? Personally, I reckon in the future we'll be able to run and just with the power of thought be able to call on music that is in the right tempo to the speed we're running along at. Though thats a long way off!"<br />
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I've decided that when I run my next marathon, wherever I do it, whatever time I finish in, that night I'll DJ for that length of time. I was so hyper after London in 2010 I couldn't get to sleep!"<br />
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<b>Q</b>. [Blatantly ripping off <a href="http://www.marathontalk.com/challenges/magic_mile.php?action=email">Marathon Talk</a> - apologies guys!]. If you had 1 months full training, using a 400 metre track and going all out; how fast do you think you could run a mile in? <b>GP</b>: "Oof! What am I running now? Seven and a half? Eight minute miles? Maybe with proper coaching 6 minutes."<br />
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<b>Q</b>. Favourite place to run abroad? <b>GP</b>: "Cuba. Havana is amazing. Not many runners. I get a few funny looks when I run there!"<br />
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<b>Q. </b>Favourite run in London and what time of day? <b>GP</b>: "Well, I'm a better runner at night. Isn't everyone? Though I love running really early in the morning at 5/6 o'clock. <a href="http://www.walkjogrun.net/routes/current_route.cfm?rid=74C7FF9F-CE6D-AD1D-27D19BBA1F6F73C7" target="_blank">My favourite long run</a> is from Stokey, down the Essex road, through Islington, into Clerkenwell, past all the ravers leaving Fabric! into town, cross Westminster bridge, and along the embankment, past the Shard, up to Liverpool Street Station, up Kingsland Road, through Dalston, back home. London's such a good city for routes."<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-74451633519063686242012-10-17T17:25:00.000+01:002012-10-17T17:25:12.777+01:00The 30 day challenge - Day 16 - Simon Whyatt endurance nutritional advice<div dir="ltr" style="text-align: left;" trbidi="on">
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<b id="internal-source-marker_0.46083450852893293" style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Today I've been lucky enough to have <a href="https://twitter.com/Simon_Whyatt">Simon Whyatt</a> guest blog for me. Simon runs the brilliant <a href="http://www.primalfitness.co.uk/outdoor-fitness/">Primal Fitness</a> outdoor personal training organisation and blogs about <a href="http://www.primalliving.co.uk/what-is-primal-living/">Primal Living</a> (note: not Paleo). I thought of him last week when I listened to the second interview that the <a href="http://www.marathontalk.com/">Marathon Talk Podcast </a>team interview <a href="http://www.marathontalk.com/podcast/episode_142_prof_tim_noakes.php">Professor Tim Noakes</a>. In this interview, <a href="http://en.wikipedia.org/wiki/Tim_Noakes">Noakes</a> talks in detail about his <a href="http://www.shapemag.co.za/lifestyle/prof-tim-noakes-rules-for-life/">diabetes and views on diet for endurance</a>. A lot of what he discussed I felt chimed with Simon's views, so I asked him to listen again, consider and give some guidance to readers of this blog. To get the most out of this post, I recommend you listen to the interview <a href="http://ec.libsyn.com/p/2/e/0/2e09fc59642042f9/MT142.mp3?d13a76d516d9dec20c3d276ce028ed5089ab1ce3dae902ea1d01cd8733d8ce5928ab&c_id=4983168">here</a> (from minute 47:30), then read on with what Simon has written. </span></b></div>
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<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, over to you Simon. Lead on! </span></b></div>
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<b id="internal-source-marker_0.46083450852893293" style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b></div>
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<b id="internal-source-marker_0.46083450852893293" style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://twitter.com/stuholliday">Stuart</a> has asked me to write a post, detailing my thoughts on the dietary recommendations made by Professor Tim Noakes, as outlined in his interview on the <a href="http://www.marathontalk.com/podcast/episode_142_prof_tim_noakes.php">MarathonTalk Podcast</a>.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Before listening to the podcast in full, I had the impression that Prof. Noakes advocated a “low-carb paleo diet” as a sensible option for endurance athletes in general, and was ready to fully debunk this notion.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Having listened to the interview in full, however, I quickly realised this is not exactly what Prof. Noakes is recommending, though I would like to clarify a few points, raise a few questions, and perhaps make some slightly different suggestions.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Before I get into addressing Prof. Noakes claims directly, I thought a bit of background may be useful:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">What is a “Paleo Diet”?</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First up, for those that may not be aware, a “paleo diet” is a diet comprised only of foods eaten by our hunter-gatherer ancestors prior to the agricultural revolution. Essentially, just meat, fish, eggs, fruits and vegetables.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The argument goes that as there has not been sufficient time and/or selection pressure, human beings have not fully adapted to modern foods such as dairy products or cereal grains. Proponents of the diet claim that it is the presence in the diet of these “unnatural foods” that are the cause of many modern diseases including obesity, metabolic syndrome, cancer, autoimmune disorders and much more.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many advocates of the paleo diet also claim that it should be a low-carb diet, and that excessive carbohydrate consumption is also a major contributor to the “diseases of civilisation”.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now, there are quite a few problems with a lot of these assumptions, and to explore all of them would require an epic post, so I’ll just focus on the main ones:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) There are so many lifestyle factors that changed along with diet that it is impossible to pin all our modern health woes on diet alone, let alone which factors of the diet.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) The diets eaten by hunter-gathers, both ancestral and the few remaining contemporary tribes still following the lifestyle, have been shown to be incredibly varied, with many being comprised largely of carbohydrate - some up to 90% of calories from starchy root vegetables and fruits, whilst still exhibiting none of the symptoms of metabolic syndrome or chronic lifestyle related disease.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Can carbohydrates be a problem?</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What I was pleased to hear from the interview, is that Prof. Noakes does recognise that carbohydrates are not necessarily a problem for everyone, and that it is really only those suffering from problems with carbohydrate metabolism that need to avoid them. He also indicates that he may now believe that this restriction may only need to be for certain types (i.e. the individual that got the results from cutting out sucrose alone), or for a certain period of time.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There are basically two issues at stake here.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) The issue of carbohydrate tolerance AKA insulin sensitivity, what affects it, and whether it can be altered.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) The categorisation of different carbohydrates.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Inflammation and Insulin Sensitivity</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A growing body of evidence is showing “chronic inflammation” to be an underlying causal factor in pretty much all of today’s chronic lifestyle related illnesses mentioned above, from heart disease and obesity, through to cancer and depression, and of course type II diabetes and its precursor insulin resistance.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">1</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Any athlete will be familiar with the concept of inflammation when it comes to an injury such as a sprain. Chronic inflammation is different however, as it occurs at a cellular level, and you will not be aware at the conscious level that it is occurring.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When someone becomes insulin resistant, they lose the ability to process carbohydrates in the normal manner, with more and more insulin being required to have the same effect, until it ceases to have any effect at all.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Early theories were that it was excessive consumption of carbohydrates themselves that led to the condition, but this now appears to have been incorrect. Rather it seems that there are many varied factors that can lead to chronic inflammation, and thus insulin resistance (and many other chronic diseases).</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">2</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is possible that as Prof. Noakes suggests, excessive consumption of fructose in the form of sucrose and HFCS in processed foods and sugar sweetened beverages is one such factor, however there are likely many more, for example:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stress</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Either emotional i.e. work or relationships, or physical i.e. over-training, illness or injury</span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dysbiosis</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - An imbalance of the gut flora (Noakes is right on track if he goes down this rabbit hole) potentially caused by bad diet, antibiotics or infection.</span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Diet</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Excessive toxins in the diet, food allergens, or an imbalance/deficiency of essential nutrients</span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Overconsumption of Calories</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Simply eating too many calories can lead to inflammation, which in turn can lead to over consuming calories. Talk about a vicious cycle!</span></li>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Why the term Carbohydrate is not particularly useful</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The problem with the term carbohydrate, is that it is far too general, and is used to describe many different foods with vastly different characteristics and effects on the body.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In the strictest sense, carbohydrate means sugar.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Examples would include monosaccharides (single sugar molecules) such as glucose and fructose, disaccharides (two sugar molecules) such as sucrose (1 glucose + 1 fructose) and lactose (1 glucose + 1 galactose), oligosaccharides (a “few” sugar molecules) typically found in fruits and vegetables, and polysaccharides (many sugar molecules) which comprise the majority of starchy carbohydrates including potatoes, rice and pasta, the items most commonly brought to mind by the term “carbs”.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Though they all share many attributes in terms of chemical structure, the manner in which they are processed by the body vary widely: They are absorbed in different parts of the gut via different pathways, they are acted upon by different bacteria, and they are transported to, and used by, different parts of the body.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Matters are further complicated by the fact that these sugars, or chains of sugars are rarely consumed in isolation.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wheat for example is a mix of different length oligo and polysaccharides, along with indigestible fibre, and various fats and proteins. Considering it as simply a carbohydrate is grossly misleading.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Anyway, with that little bit of background, let me get back to the original question:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Can a low-carb paleo diet be useful for endurance athletes?</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My short answer would be no, a low carb paleo diet is not a good idea for an endurance athlete.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">However, a short-term low carb paleo diet may be very useful for an individual looking to lose weight or improve their health, and a high carb paleo-ish diet could very well improve the health and performance of a great deal of endurance athletes.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Recommendations for individuals looking to lose weight</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are carrying excess body fat there are a few things to consider:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) You are suffering from some degree of insulin resistance caused by inflammation</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) You are over consuming calories</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) You should probably not be training for an endurance event</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Although the exact mechanisms are not known, over the short-term, reducing carbohydrate consumption without counting calories has been shown to help people spontaneously reduce energy intake and contribute to weight-loss.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eating a diet comprised predominantly from lean meat and/or fish and fibrous vegetables will provide the highest amount of vitamins and minerals possible per kCal, and is extremely satiating. This enables one to lose body fat (relatively) quickly and easily, without depriving the body of any essential nutrients.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I would strongly recommend against individuals wanting to lose weight from training for an endurance event, particularly one which involves running, for a number of reasons:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) It puts a lot of stress on the joints and can likely result in injury ultimately making you more sedentary</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) In many individuals endurance training disproportionately increases appetite leading to an overconsumption of calories</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) It increases overall stress on the body, thus potentially contributing to inflammation</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Instead of endurance training I’d recommend lots of easy low intensity activity such as walking or easy cycling for 30 mins each day.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Before considering any other mode of exercise, I would first advise:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">a) Getting more sleep, looking to achieve a minimum of 8 hours.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">b) Minimising/Learning to manage stress from other sources</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(Hey, I never said this was going to be easy!)</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Once this is in order some short bouts of high intensity strength and/or interval training are your best bet.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Recommendations for Endurance Althletes</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My first question to anyone looking to take part in an endurance event is what are your motivations behind doing so?</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I personally love endurance type events - I like to test the limits of my body, and I love being in the great outdoors.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I am under no illusion, however, that either taking part in, nor training for marathons, triathlons or ultra events is “good for your health”. On the contrary, they can take a serious toll on your body.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The focus of my exercise, training and nutrition approach is to keep my body healthy in order that my body can “endure” such events, not only now, but long into the future.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Deviating slightly from the topic, I’d recommend that unless you are a professional athlete, reducing your training volume, and including more short duration, high intensity work along with a minimalist strength training routine is the most sensible option to stay healthy in the long run.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">From a dietary perspective I’d recommend doing the bulk of your training in either the fasted state, or a carbohydrate depleted state as this has been shown to both help burn body fat (the less bodyfat you have, the better your power to weight ratio), and increase your body’s efficiency at burning fat during an event, thus preserving carbohydrate stores for when you really need them.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">3</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When it comes to actual race day performance, there is little question in the scientific literature that for endurance events of marathon distance or longer, carb intake is important, both in the days preceding the race, and during the event itself.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">4,5</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">That said, not all carbs are created equal, so choosing which foods and supplements one fuels one’s body with can make a huge difference to one’s performance and long term health.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Optimal Carb Loading</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pasta is an old carb-loading favourite of many endurance athletes, however it may well be an ill advised choice for many for a number of reasons:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) You may be an undiagnosed celiac. It’s relatively unlikely, maybe 1-3 in 100, but certainly possible. Famously tennis star Novak Djokovic made great leaps in performance after discovering he had the condition. Even if you’re not celiac, it is thought around 6% of people suffer from wheat allergy and approximately another 6% from gluten-sensitivity. All in all that’s potentially 1 in 6 people who will benefit tremendously from avoiding the ubiquitous grain!</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">6</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Digestive distress. Wheat is high in oligosaccharides which are fermented by bacteria living in the gut. If you have an overgrowth of these bacteria in the small intestine, or the wrong kinds of microbes this can lead to the symptoms of IBS. Not what you want if you’re trying to carb load or take part in an endurance event!</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If not pasta, then what should one carb load with? The following is my carb loading continuum, from best, to worst:</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) White Rice (or even rice pudding)</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Low in indigestible fibre, anti-nutrients and toxins, white rice is essentially pure glucose. It’s very easy to digest, won’t bloat you or cause inflammation. The sugar in the rice pudding will add extra carbs, and the fructose will help fill the hepatic glycogen stores in the liver.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Starchy Root Vegetables (peeled)</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">White potatoes, sweet potatoes, yams etc. Make sure they’re well cooked, and consider mashing them to aid digestion further.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) Sports drinks/Glucose solution</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Research shows that to really improve performance athletes should take on up to 7g of carbohydrate per kg of bodyweight per day in the 2-3 days leading up to an endurance event of marathon distance or longer. This equates to an awful lot of food! Drinking a solution of glucose or 3:1 glucose:fructose solution along with your meals can make it easier to reach your target carb consumption without exploding!</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4) Oats and other alternative grains</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Oats and some other grains such as rye and spelt may be a better choice than wheat, particularly if soaked, sprouted and fermented properly first. Though perhaps not as good physiologically as the above, they can add some variety and taste to your pre-race diet. You’re not a robot after all! It could still be worth going 100% grain free for at least 30 days however, and seeing what effect this has on your performance, and then what happens when they’re reintroduced.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5) Legumes</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As above, except these tend to be even more filling, and thus make it hard to consume enough calories/carbs.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6) Fruits and vegetables</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Though these should comprise the majority of the bulk of your diet under normal circumstances, the high fiber content makes them very filling, and therefore not a good choice if your aim is to take on as much energy in the form of carbohydrate as possible! They are a bad choice for carb loading for exactly the reason they are a good choice for weight loss.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Race Day Nutrition</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Despite the misleading title, this study indicates that, providing you have carb-loaded in the days preceding the race, it makes no difference whether you have a high fat or high carb breakfast.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">7</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My recommendation for pre-race breakfast is to eat a meal you enjoy, have tested before, and know won’t cause you digestive distress.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In terms of in race nutrition, as distance increases, the more carbs you can ingest, the better you’re likely to do. A recent study suggests that taking on as much as 48-78g of carbs per hour produces optimal performance, with the caveat that this is only if you can stomach it!</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: super; white-space: pre-wrap;">8</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As glucose, maltodextrin and fructose are all absorbed via different pathways, finding a product that is a blend of all three should produce the best results.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Why am I doing all this?</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Just a call to remember to ask yourself why you’re doing all this again.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">No matter what the distance, the fact is if you’re well trained, and used to eating a healthy whole foods diet, you should be able to complete the distance with no carbs whatsoever.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Carb loading and using sports drinks and gels </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">may</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> help you do it faster but this is really only proven in high level athletes. It could be worth asking yourself if stuffing yourself silly for 3 days, then spending a fortune on disgusting tasting carb gels and drinks during your event is really worth it?</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Personally I just eat some tasty rice and potato dishes in the days preceding the race to satiety, have a bowl of porridge, raisins and honey in the morning because I enjoy the taste, and take some dates, dried bananas and NAKD bars out the event with me because I like them!</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.nutritionandmetabolism.com/content/9/1/32</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. </span><a href="http://wholehealthsource.blogspot.co.uk/2011/08/carbohydrate-hypothesis-of-obesity.html"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://wholehealthsource.blogspot.co.uk/2011/08/carbohydrate-hypothesis-of-obesity.html</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22805754"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pubmed/22805754</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21590642"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pubmed/21590642</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5. </span><a href="http://sweatscience.com/the-more-you-eat-the-faster-you-go-in-ultraendurance/"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://sweatscience.com/the-more-you-eat-the-faster-you-go-in-ultraendurance/</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6. </span><a href="http://www.biomedcentral.com/1741-7015/10/13"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.biomedcentral.com/1741-7015/10/13</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7. </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22852054?dopt=Abstract"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pubmed/22852054?dopt=Abstract</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://sweatscience.runnersworld.com/2012/10/the-optimal-carbohydrate-dose-for-endurance/</span></b></div>
</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-11678644363743214512012-10-17T10:05:00.000+01:002012-10-17T16:49:12.925+01:00The 30 day challenge - Running with Kenyans. The interview Part 2<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://www.faber.co.uk/media/cache/58/8c/588c3808e7d34b295a47decdfaa61f9e.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://www.faber.co.uk/media/cache/58/8c/588c3808e7d34b295a47decdfaa61f9e.jpg" width="124" /></a></div>
<span lang="EN-US">Yesterday I introduced <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-running-with.html">part 1 of my interview</a> with <a href="http://www.williamhillmedia.com/index.php/sports-book-of-the-year">William Hill Sports Writer of the Year</a> nominee, <a href="https://twitter.com/adharanand">Adharanand Finn</a>, author of <a href="http://www.amazon.co.uk/Running-Kenyans-Adharanand-Finn/dp/0571274056">Running with the Kenyans</a>.<span style="mso-spacerun: yes;"> </span>Like a lot of runners, coaches and sports
scientists, he was keen to find out what the repertoire of factors was that
make the Kenyan runners the elite in the World. Is there a recipe for success
that us other runners can follow? <br />
<br style="mso-special-character: line-break;" />Adharanand thought that overall Kenya has a more
relaxed culture than the West, though their timekeeping for running is taken seriously.<span style="mso-spacerun: yes;"> </span>He felt Kenyan runners are more relaxed
mentally and this transfers to their running style and gait. Which he feels help
longevity in a race. By not focusing on pace and the watch and instead pacing
through feel, Adharanand has tried to mimic this style in his own running. I know
from my own experience training with a 2:45 runner in Manchester and Nick and Phoebe at <a href="http://www.runningwithus.com/">Running with us</a>, who try and instil in their runners this
ability; the benefits experienced mentally are good. From a psychological point of view this ties with <a href="http://www.bbk.ac.uk/psychology/our-staff/academic/documents/ACTEmotion07.pdf">theories of working memory that suggest freeing up ‘space’ in your thoughts reduces anxiety</a>
and thus mental energy.</span></div>
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<span lang="EN-US"><br />
But! trying to implement this is easier said than done. As the body fatigues, us
runners spend time having to motivate ourselves through the same mind to maintain
race pace! Adharanand refers to a technique he started to use having observed
Joan Benoit wearing a cap pulled over her eyes to maintain a steely focus into the middle
distance. By ‘blinkering’ and switching off as much as possible, Finn feels
this has<span style="mso-spacerun: yes;"> </span>(as well as running many more
miles and interval training!) improved his race times. </span></div>
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<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">He also refers to using a
<a href="http://stuartholliday.blogspot.co.uk/2011/02/mental-strategies-for-marathon-running.html">dissociative technique</a> of using a mantra for when he’s fatiguing in a
race. Despite being a meditation practitioner, in races he finds applying the meditation difficult. </span></div>
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<span lang="EN-US"><br /></span></div>
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<span lang="EN-US">Overall, what have we so far identified in that 'recipe' of successful Kenyan running?</span></div>
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<ul style="text-align: left;">
<li>Rest and relaxation</li>
<li>The impact of running
form and forefoot striking</li>
<li>Intense focus (both in terms of
attitude to training and in runs themselves)</li>
<li>The ability to cope well through
focusing on running pace </li>
<li>Training at altitude/Lots of miles run in packs</li>
<li>Resilience via motivation</li>
</ul>
He also looks at the element
of culture that impacts runners from a young age that differentiates them from other competitors, including their neighbours in Ethiopia.<br />
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<span lang="EN-US">Beyond the benefits of ‘working’ full time
on running at training camps and having lots of sleep, the culture Finn speaks
of is the rural upbringing the top Kenyans have (note, no runners from
Kenyan cities are in the highest echelon). T</span>he culture of running to and from
school from age 6 to 16 lays down a
strong base for distance running that Western counterparts have problems
matching. This ties with <a href="http://www.psy.fsu.edu/faculty/ericsson/ericsson.exp.perf.html">Ericsson’s theory of 10,000 hours of practice</a> for
professional athletes brought to prominence in <a href="http://www.gladwell.com/">Malcolm Gladwell'</a>s
book ‘<a href="http://www.gladwell.com/outliers/index.html">Outliers</a>’</div>
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When I put him on the spot to list the reasons why he thinks his running is better
thanks to the Kenyan experience (he went from doing his first marathon in Lewa
whilst there in 3:20 to finishing the last <a href="http://web2.nyrrc.org/cgi-bin/htmlos.cgi/7265.2.091360339538228778">New York Marathon in 2:55</a>), Finn reckons it is
down to learning to pace himself better – but that he has a long way to go on
that front 'cos he still goes out too fast! Running form – he did try a lot
of barefoot running in his time out in Iten and most importantly
staying relaxed, yet simultaneously focused when running.<o:p></o:p></span></div>
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<br /></div>
<span lang="EN-US" style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">Finally I ask him what is next. The day job at
the Guardian is keeping him busy, and his running times keep coming down but
due to the success of this book, another is a possibility. I look forward to seeing what comes next! Hope the advice and psych evidence in these two posts have been of interest. As ever, any feedback or questions are welcomed. </span></div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-40417701898289773022012-10-15T20:21:00.002+01:002013-03-06T16:06:38.765+00:00The 30 day challenge - Running with Kenyans. The interview Part 1.<div dir="ltr" style="text-align: left;" trbidi="on">
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For those who don't know <a href="http://www.guardian.co.uk/profile/adharanandfinn">Adharanand Finn, he is an assistant production editor for the Guardian</a>. As a young man, he was a pretty good 10k and half marathon runner. By his own admission during his twenties, like a lot of us, he lost his fitness. Move forward to his 30s and he rediscovered his running mojo, to the point where <a href="http://www.guardian.co.uk/lifeandstyle/2011/jan/04/running-kenyans">he wanted to explore whether he could learn and improve his times and fitness by shipping his family to Iten</a> in Kenya's <a href="http://en.wikipedia.org/wiki/Rift_valley">Rift valley</a> and train with some of the fastest endurance athletes on the planet. His <a href="http://www.guardian.co.uk/lifeandstyle/2011/feb/01/running-iten-kenya-training">first post on the Guardian blog</a>, makes for interesting reading. And is about as scary as it sounds!<br />
<br />
<span class="Apple-style-span">His book, <a href="http://www.amazon.co.uk/Running-Kenyans-Adharanand-Finn/dp/0571274056">Running with the Kenyans</a>, covers </span>his experience over the<span class="Apple-style-span"> 6 months, and tries to understand the magic blend of circumstance and ingredients that makes "the Kenyans" the dominant distance racers. </span><br />
<span class="Apple-style-span"><br /></span>
<span class="Apple-style-span">I like the fact that the book outlines his own insecurities, doubts, races and training where he drops out of races from exhaustion or slowing down. Through the book there is a redemptive quality that shows Adharanand's journey and understanding of what he learns. I'm not giving anything away (or surprising any readers) by saying that his times and speed improved through the experience. </span><br />
<span class="Apple-style-span"><br /></span>
<span class="Apple-style-span">Calling him early on Monday at his Devon base, I outline what the point of my blog is - to bring some of the theory and research from Sport Psychology and coaching to a wider audience, and ask him to explain what he learnt the most and had reflected on from the experience. Finn says that whilst he was in Kenya he found out about the physical training that athletes put themselves through. Since returning to the UK, Finn has reflected more about the psychological skills that the Kenyans use. Though by his own admission, the majority of them don't think about how Western runners would recognise. As with a lot of what Adharanand and I discussed, we had to make some sweeping generalisations about "the Kenyans" during our conversation for brevity's sake. But please take this with a warning that what we discussed isn't applicable to <u>all</u> Kenyan runners.</span><br />
<span class="Apple-style-span"><br /></span>
What Finn means by this is that a lot of the Kenyan runners (remember that in some cases at training camps <a href="http://stuartholliday.blogspot.co.uk/2010/01/uk-athletics-elite-endurance-training.html">there can be up to 300 runners on one track</a>) don't have 1 to 1 training. <a href="http://www.youtube.com/watch?v=yhVO5woH98U">David Rudicha</a> (the World record 800 metre runner) does, but he is one of the exceptions. What Finn really was getting at is that in Europe and America, runners tend to be more time obsessed. From experience, as part of a few running clubs, I'm as bad as anyone and certainly see this in the groups that I run with.<br />
<br />
Garmin at the ready, watching progress on your times and splits. It's part of the culture we live in. I asked whether Kenyan culture is more laid back and less obsessed with punctuality. Finn said that for social occasions and most of life this was certainly the case, though Kenyan runners work hard to be on time for training and if you're late for a run, everyone will have left. At the start line of the big training sessions everyone will wear a watch but once they've started, the watches aren't looked at for the rest of the intervals. Indeed, during long training runs, a nominated driver in a truck will get to the 5k split points and shout out the time from the previous marker and whether the runners need to speed up or slow down.<br />
<br />
In Finn's opinion, it is the "feel" that Kenyan runners aim towards. They focus hard and "feel" their way to the running speed they need. And they spend their training sessions working at that groove. Even on Fartlek runs where watches dictate how long you run for, he said that often they won't count how many intervals are actually run.<br />
<br />
Fundamentally, through the training techniques, altitude, motivation, background and approach, Finn felt that Kenyan runners were overall more mentally relaxed in their running than their Western counterparts. I posited that the elite level in Kenya often don't work in 'normal' 9 to 5 jobs and that they sleep up to 18 or 20 hours (according to <a href="http://stuartholliday.blogspot.co.uk/2010/01/uk-athletics-elite-endurance-training.html">Peter McHugh, my coach and who is mentioned in the book</a>), which must help compared to most runners in the West. But even allowing for this, Finn felt that from a young age, Kenyan runners have a more relaxed running style which he feels helps the physical function of the body. I've mentioned <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-7-rest-and.html">rest previously in my posts,</a> but this seems to take the benefits even further.<br />
<br />
Tomorrow I publish <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-running-with_17.html">part 2 of my interview with Adharanand</a>, where we discuss focus, coping and how he feels his running has benefitted and what he thinks are tips that can help from his experience that you may be interested in.</div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com1tag:blogger.com,1999:blog-1631668154470492714.post-39137806684196383362012-10-15T15:24:00.002+01:002012-10-15T17:03:13.848+01:00The 30 day challenge - Day 13 - Daren Bartlett interview<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">O Zelador & Cadencia director (& jiu jitsu coach) Daren Bartlett</td></tr>
</tbody></table>
The last couple of days have been really enjoyable. But I have not had the time to stick to the 30 day regime. However, I'm back in the flow today! There is this entry and I was happy this morning to interview the Guardian's Adharanand Finn (<a href="https://twitter.com/adharanand">@adharanand</a>), author of '<a href="https://www.facebook.com/pages/Running-with-the-Kenyans/215919798507873?ref=tn_tnmn">Running with Kenyans</a>'. So I think a couple of "double days," should put me back on track.<br />
<br />
Last year I had the privilege of interviewing Jiu Jitsu coach and film director, Daren Bartlett about the role of Sport Psychology in his <a href="http://en.wikipedia.org/wiki/Brazilian_Jiu-Jitsu">discipline</a>. Currently Daren is stuck in the cutting room, finishing off his latest work on a film about the history of the <a href="http://www.rogergracie.com/">Gracie brothers academy</a> and Jiu Jitsu in Rio. In the past he has indulged his love affair with Brazil by making the Capoeira documentary, <a href="http://www.youtube.com/watch?v=rIZqbU0rvUk">O Zelador</a>, and for the last World Cup, <a href="http://www.youtube.com/watch?v=0931uXOLKy4">Cadencia</a>, which also tells a tale of Brazilian culture, kite flying and carnival.<br />
<br />
We met in Soho in February, and I asked him about the role of Sport Psychology in his coaching of Jiu Jitsu and martial arts fighters. I reason that though this blog is skewed towards runners, across all sports there are certain coaching and psychological skills are consistent that we should try and learn from each other.<br />
<br />
For instance, Daren thinks the role of a coach is to:<br />
<br />
<ul style="text-align: left;">
<li>Instil a sense of belief in an athlete; </li>
<li>Perfect the technique of the art they are practising, and </li>
<li>To condition the body for the rigours that an athlete will be put themselves through. </li>
</ul>
<br />
Sound anything like endurance training to anyone?<br />
<br />
When I put him on the spot about how much of Jiu Jitsu coaching he believes is physical and how much mental, Daren believed that before a fight, coaching and training is about 80% physical. But within the hour before a bout, about 80% mental, and once in the ring, 100% mental!<br />
<br />
I asked him how he conditions his athletes to help prepare them mentally, in the hope I might be able to share some advice with readers. At first he said that he assists with athletes having the confidence within themselves that they've done all the training possible through their schedule. If not, they'll feel as if something is missing. He has to show them as a coach he has confidence in them to deliver, as when they are in a fight they're on their own, undue stress can be caused. By instilling belief (self-efficacy) in his athletes, he believes the athlete will feel that they can deliver under the pressure of competition.<br />
<br />
I asked Daren how he goes about instilling belief in an athlete in the week and hour pre-fight. He described how by pushing the right buttons in his fighter, he can then help them look at ways to take their opponent out of their comfort zone. I asked how this is achieved. Daren responded that he tries to assist with dealing with all eventualities that can arise in a fight to minimise surprises. The reason for so doing is that if a fighter gets surprised by an opponent, doubt and anxiety are more likely to creep in (and thus a fight can be lost).<br />
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It is Daren's opinion that winning in Martial arts in comes down to which fighter has the greatest motivation and appetite. In similarity to preparing for endurance events, if an athlete has prepared fully, they won't 'burn' valuable mental energy and will be focused solely on the job in hand. Daren retold the experience of seeing a professional Jiu Jitsu fighter in training take on 4 different fighters in the ring, one after the other, in order to replicate a 'super athlete' in a tough fight. By mimicking a tough opponent who appeared to be totally fresh as the athlete became fatigued, he set up the different conditions experienced by a fighter, e.g. strength; speed; technique. By undertaking such a heavy stress load in training, it was felt the fighter would benefit in a real fight as they would be better used to different tactics at different points in a fight. Thus the athlete would obtain greater self-belief.<br />
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In their history Jiu Jitsu and a lot of the Martial arts have been amateur in terms of competitive level, but overall Daren believes sport science will begin to play a greater role in preparation and in fights. From experience he believes the athlete with the greatest knowledge and preparation will win and thus disciplines within combat sports will evolve as mental skills training and other scientific techniques are applied.<br />
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Though I realise some of the elements of this post are specific to martial arts, I am sure there are examples from that show how an athlete, regardless of discipline has to get into the right psychological state for peak performance, and at the very least, it can make you think about how you can go the extra mile in psychological training and research to help you raise your game. Any questions specifically about fighting or how to try and get 'into the zone' for peak performance are welcomed.<br />
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-89672139402973690722012-10-12T23:45:00.002+01:002013-03-06T15:58:15.009+00:00The 30 day challenge - Day 12 - Psychology Inspiration<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://faculty.frostburg.edu/mbradley/psyography/vRogers.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://faculty.frostburg.edu/mbradley/psyography/vRogers.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Carl Rogers</td></tr>
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After discussing a bit more about <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-8-why-do-i-do.html">what I do</a> and <a href="http://stuartholliday.blogspot.co.uk/2012/10/the-30-day-challenge-day-10-thanks-joe.html">my inspiration</a> in the last few days, I should leave a video of one of the most inspiring Psychologists who has impacted both my life and my Psychological philosophy, <a href="http://en.wikipedia.org/wiki/Carl_Rogers">Carl Rogers</a>. If you know anything about the <a href="http://en.wikipedia.org/wiki/Humanistic_psychology">Humanistic approach to therapy</a>, this man is one, if not the, leading lights. His work is equally applicable in both mainstream and sport psychology. He puts care for the person (athlete in my case) at the core of what he does and believed that the counsellors role was to help the client to realise their potential (As <a href="http://en.wikipedia.org/wiki/Abraham_Maslow" target="_blank">Maslow</a> also espouses in his '<a href="http://en.wikipedia.org/wiki/Maslow%27s_hierarchy_of_needs" target="_blank">hierarchy of needs</a>' for self-actualisation). Thus, to help resolve any psychological issues with a person, the answer is contained within, and the role of the counsellor is to collaborate to help the individual eventually succeed on their own two feet.<br />
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When I lose my inspiration sometimes, it is Rogers to whom I come back to in order to find another gem of guidance to help myself. Hope you also enjoy!<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/DjTpEL8acfo" width="420"></iframe>
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Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0tag:blogger.com,1999:blog-1631668154470492714.post-23780443570928300742012-10-11T19:03:00.001+01:002012-10-11T19:03:58.366+01:00The 30 day challenge - Day 11. Success!<div dir="ltr" style="text-align: left;" trbidi="on">
Whilst some have said to me 'I knew you'd do it' I didn't think I'd be adding the following to the blog. But just to say I've been offered a PHD position today at the <a href="http://www.uclan.ac.uk/schools/psychology/index.php">School of Psychology at UCLAN</a>, in Preston, Lancashire to start in the new year. It's something I've been looking into for a while now, and moves me further along the Sport Psych path in the direction I want. I'm pleased to say I'll be researching the prevalence and correlates of eating disorders and depressive symptoms in athletes for the next 3 years.<br />
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I would have written something more detailed, research based or longer today, but I hope you'll forgive me this once as I pop out to see friends for a celebration drink! </div>
Stu Hollidayhttp://www.blogger.com/profile/04851388852303456877noreply@blogger.com0