This was an article in Runner’s World that I thought was worth repeating.
Darren Treasure, the sports psychologist for the Nike Oregon Project, is best known for helping Kara Goucher manage her crisis of confidence when she trained with the team from 2004 to 2011. But Treasure says that almost all runners–from the elites he works with to back-of-the-packers–experience racing-related anxiety. The key is to stay focused on the here and now, Treasure says.
You can’t control how you’ve trained (or not trained), nor can you predict your results. But by directing your attention to factors that you can influence on race day, you’ll reduce your stress.
Tips from Treasure:
1. Focus on your process goals, not the outcome. Remind yourself of your fueling plan and how you plan to pace yourself–the things you can control.
2. Repeat a mantra. Use a word that creates a sense of security. Favorites among athletes include fighter, courage, and relax. Repeat them during successful training sessions as well, to establish a connection between that word and your goal mind-set.
3. Breathe. Practice drawing in long, slow breaths that originate from the diaphragm and move up through your chest, expanding the shoulders. Then exhale. You can feel the relaxation response within just a few breaths.
4. Visualize relaxation. Just as runners can imagine moments of triumph during the race, they can also imagine themselves feeling peaceful and confident. Visualization primes your brain to be able to do something, whether that’s a job interview or relaxation.
5. Silence self-criticism. Don’t beat yourself up about feeling tense. Just reframe your focus to get it back onto the positive.
I think these are all great tips! Because I know I get anxiety before races!
Running Tip: 59*F. Temperature at which to set your home A/C in order to maximize weight loss, according to a Dutch study.
I had a friend from college visit for dinner last night that I hadn’t seen since the summer. We tried this new place called Simply Crepes. It was pretty darn tasty! I’d go back! I got a ham and brie crepe that was super yummy! My friend had a strawberry crepe and then we split a caramel apple crepe for dessert. And it was so wonderful to catch up with this girl! She is going places, I tell ya!
Over the holiday, Envy had a bit of a traumatic experience. We were walking the golf course Friday morning and she started limping pretty badly. Her front left pad was extremely inflamed and bright red. We went to the vet and got meds, but she was pretty pitiful there for a couple of days. Thank goodness, she is back to her old self!
It’s hard work being sick!
Quote of the Day:
“Be in the moment.” -Darren Treasure
Remember how I had those two cookie exchanges at work before Christmas? For the first exchange I made the Shortbread Pecan Squares. I wasn’t a huge fan. For the second exchange I made these Chocolate Chip-Pecan Pie Bars. These were much better. Probably because they had chocolate, of course.
Chocolate Chip-Pecan Pie Bars
1½ cups all-purpose flour
½ cup (1 stick) butter, softened
¼ cup packed brown sugar
3 large eggs
¾ cup corn syrup
¾ cup granulated sugar
2 Tablespoons butter, melted
1 teaspoon vanilla extract
1¾ cups coarsely chopped semisweet chocolate (I used chocolate chips)
1½ cups chopped pecans
1. Preheat oven to 350°F. Grease a 9×13-inch baking pan.
2. For the crust, mix together the flour, butter and brown sugar until crumbly. Press into the baking pan and bake for 12-15 minutes or until lightly brown.
3. For the filling, beat the eggs, corn syrup, sugar, butter and vanilla extract with a wire whisk. Stir in the chunks and pecans. Pour evenly over the baked crust and bake for 25-30 minutes or until set.
4. Cool in the pan on a wire rack. Cool completely and cut into bars. Store in an airtight container at room temperature (or in the refrigerator if you live in a warm/humid area with no air conditioning).
Courtesy of Brown-Eyed Baker