Managing the Mindset Running the T60/T184

1. Managing the MindsetRunning the T60/T184 Paul Ali Running Reborn Workshop February 2014 Managing the Mindset - Paul Ali

2. About Me • Started Ultra running in 2009 • Have completed 35+ Ultra’s • In 2013 completed TP100, GUCR, Thames Ring & Spartathlon. Not a bad year! • Editor of Ultra Tales e-zine Managing the Mindset - Paul Ali

3. Presentation Overview • Presentation is designed to help you prepare for the T60 & T184 events. • Will share my own personal experiences on what has motivated me during a Ultra events. • Provide some tools and tips for you to think about in preparation for these events. Managing the Mindset - Paul Ali

4. How important is mental toughness? • “The first half of the race is physical, the second half is mental.” (50%?) • Study of Ultra Marathon runners by psychologist Jon Hall suggests 14% Link. • We know sports psychology playing an increasing role in a modern athletes training and preparation. • What does a 1%, 5% or 10% improvement mean for the T184 (80 hour event)? Managing the Mindset - Paul Ali

5. Key Themes • “Pessimism is a runners top mental roadblock” (Michelle Hamilton, RW) Link • Negativity can lead to self defeating behaviours. • Studies indicate runners with high confidence levels reported feeling less physical discomfort and were better at maintaining motivational thoughts. Managing the Mindset - Paul Ali

6. Key Themes • “A journey of 184 miles begins with a single step” (misquoted Lao-Tzu, Chinese Philosopher) • Break everything down into simple steps. • You don’t control the result, you control the steps. • No amount of mental training can overcome a lack of physical training! Managing the Mindset - Paul Ali

7. The Runners Toolkit 5. Lessons Learned 4. External Influences 1. Beliefs & Goal Setting Managing the Mindset 2. Preparation 3. Controlling your Game Managing the Mindset - Paul Ali

8. 1. Beliefs & Goal Setting Personal Beliefs • Can you do it? • How did this person do it? • I’m telling you, you can do it? • What do you need to do, to achieve it? Managing the Mindset - Paul Ali

9. 1. Beliefs & Goal Setting Goal Setting • A challenge and a motivator. • A, B & C Goals (Dream, Expected, Minimum). • Make public or keep private? • Make them challenging but achieveable. • Beware of inhibitors (making things too easy). Managing the Mindset - Paul Ali

10. The Runners Toolkit 5. Lessons Learned 4. External Influences ✔ 1. Beliefs & Goal Setting Managing the Mindset 2. Preparation 3. Controlling your Game Managing the Mindset - Paul Ali

11. 2. Preparation Training • Good training breeds confidence. • Consider which areas you can improve for a specific race? • Positive peer pressure will keep you motivated. Managing the Mindset - Paul Ali

12. 2. Preparation Simulation • Training under race conditions (terrain, environment) • Recce the route (removes doubt over getting lost) Managing the Mindset - Paul Ali

13. 2. Preparation Race Plan • Subjective - works for some not others! • Helps mentally prepare for the race. • Breaks down a long distance into manageable segments. • Create smaller milestones. • Encourages you to think about contingency plans and responses. Managing the Mindset - Paul Ali

14. 2. Preparation Visualisation • Mentally rehearsing the event. • Creates positive thoughts and attitude. Managing the Mindset - Paul Ali

15. 2. Preparation Rest & Review • Ensure you taper and are well rested • Pre-race massage to avoid those phantom niggles? • Review the training plan to look at your achievements Managing the Mindset - Paul Ali

16. The Runners Toolkit 5. Lessons Learned 4. External Influences ✔ 1. Beliefs & Goal Setting Managing the Mindset 2. Preparation ✔ 3. Controlling your Game Managing the Mindset - Paul Ali

17. 3. Project Confidence 3. Controlling your Game • Control pre-race nerves • Pre-Race checks to avoid irrational concerns (i.e. equipment failure) • Project confidence and control • Utilise calming techniques(smiling, talking slowly, relaxed breathing, stretching, warm-up) Managing the Mindset - Paul Ali

18. Reframing your Thoughts 3. Controlling your Game • There will always be race lows • Evaluate your goals (counting up or down?) • Fight emotions with facts • Replace negatives with positive thoughts Managing the Mindset - Paul Ali

19. Reframing your Thoughts 3. Controlling your Game • Focus, don’t drift into a negative state • Concentrate on your effort Managing the Mindset - Paul Ali

20. Reframing your Thoughts 3. Controlling your Game • Self talk or encouragement • Positive attitude (smile, talk, laugh, banter) • Personal mantra Managing the Mindset - Paul Ali

21. Fighting Boredom 3. Controlling your Game • Use distraction techniques (conversation, music, solve a mental problem or just counting) Managing the Mindset - Paul Ali

22. Avoid the DNF! 3. Controlling your Game • Consider the impact of failure • Peer pressure • Personal satisfaction or ego • Reverse psychology (why are you quitting?) Managing the Mindset - Paul Ali

23. Think about the body 3. Controlling your Game • Focus inward (i.e. periodic check of each part of your body) • Or use distractions to take your mind off discomfort • Think of solutions to problems and implement them (fatigue = eat) Managing the Mindset - Paul Ali

24. Compartmentalise 3. Controlling your Game • Focus on smaller goals (next Checkpoint or Milestones) • Reward yourself at each milestone Managing the Mindset - Paul Ali

25. The Runners Toolkit 5. Lessons Learned 4. External Influences ✔ 1. Beliefs & Goal Setting Managing the Mindset ✔ 2. Preparation ✔ 3. Controlling your Game Managing the Mindset - Paul Ali

26. Other Competitors 4. External Influences • Concentrate on your own race plan • Don’t judge competitors or let them influence your approach • Competition can be motivating • Avoid external influencers (The moaner) • Use positive influencers (phone call, crew, supporters) • Buddy up where it helps. Managing the Mindset - Paul Ali

27. The Runners Toolkit 5. Lessons Learned ✔ 4. External Influences ✔ 1. Beliefs & Goal Setting Managing the Mindset ✔ 2. Preparation ✔ 3. Controlling your Game Managing the Mindset - Paul Ali

28. Lessons Learned 5. Lessons Learned ✔ • Reward yourself and enjoy the rest! • What worked well? • What can be improved? Be honest! • Record these thoughts (blogs are great) • Read your previous blog before the next attempt. Managing the Mindset - Paul Ali

29. The Runners Toolkit ✔ 5. Lessons Learned ✔ 4. External Influences ✔ 1. Beliefs & Goal Setting Managing the Mindset ✔ 2. Preparation ✔ 3. Controlling your Game Managing the Mindset - Paul Ali

30. Summary • Performance can be improved when your mental state is positive. • Mental toughness can be practiced but takes time to develop. • Focus on being positive, distract or avoid any negatives thoughts or emotions. • Keep it simple, break everything down into small steps that you can control. Managing the Mindset - Paul Ali

31. Summary • These tips are based on my experience and may not suit everyone. • Would encourage people to think about “Managing their Mindset” • A copy of the slides will be added to my blog at www.ultraavon.com Managing the Mindset - Paul Ali

32. Any Questions? Managing the Mindset - Paul Ali