b***i
发帖数: 10018 | 1 By Terrence Mahon (Ryan Hall's ex coach)
How do you cope when the going gets tough? Have you practiced mental
skills training to increase your focus, confidence and patience when
competing? If not then your physical training is only going to get you
so far – which usually means coming up short of your ultimate goal.
However, this doesn’t have to be the case. Adding in the mental side of
training will not only improve your ability to handle stress better,
but it will lead to major breakthroughs in both training and racing.
The best of the best understand that getting the edge over their
opponents in the heat of battle is as much about how they are mentally
attacking the race and their competition as it is about what they did in
training. Many races have been lost by the fitter athlete that did
not prepare for what the mental demands of the race would be. If you
think that logging more miles, running faster repeats and eating well
will be all you need to hit the mark, unfortunately, this is going to
leave you short come race day. No amount of physical preparation will
have you ready for what is going on inside your head as fatigue hits
or the pace gets turned up. Mental training must be a part of the
program to make you tougher and more resilient than your opponents.
Confidence in your fitness and in your ability to reach a goal comes
from hard work and perseverance. In the mental toughness world this
means that you have created the necessary skills to get through harder
and harder training bouts by focusing on what you can control and what
you can’t. Great athletes know that words like pressure, risk and
failure are just words. They also know that words like opportunity,
calculated risk and reward can outweigh the negative self-talk with a
little bit of perspective. Racing is about taking advantage of all the
great work that you have done while being swift with your damage control
tactics when things change that are out of your control. Since the
percentage of races that ever go totally to plan is in the single digits
coping skills must be created to get you to be able to think rationally
while on your feet and having a heart rate racing towards the ceiling.
Without the ability to think things through in training and
differentiate what is important now it is near impossible to do it in
competition.
Great athletes are great problem solvers. Problem solving skills are
about getting to the route of what is happening fast without holding
on to the emotional baggage that likes to come along for the ride. For
example, if it is supposed to be a calm, cool day to race and suddenly
the weather shifts and it becomes hot & humid then you need to know
how to attack the race. If you can quickly alter the goal to meet the
demands then you will have success on the day. If you get stuck
emotionally then you will make poor decisions in regard to pacing,
hydration, and your overall goal time. Being rigid with yourself and
what your goals are do not leave you much navigation room when things
change. And yes, things always change. By creating a mental outlook that
is both flexible and positive then you will have more assets that you
can use to make a sound decision.
Here are a few things to remember the next time you go out for a run.
1. Work to put yourself in tough situations in training. If you
always avoid what is difficult in practice then you will have little
experience to draw upon in races. If you can sometimes make training
more difficult than what you expect to happen in racing then you will
increase your opportunity for success.
2. Accept that negative self-talk will enter into your head in both
training & racing. Once you have accepted it then throw it in the trash.
It doesn’t help and only begins to send you down the path to failure.
Accept that you are human and your mind is engineered to steer you away
from tough situations. However, also accept that you can control
which path you go down so sometimes taking the difficult road is what
you need to reach new heights.
3. Understand that you are an emotional being. Do not deny the role
that emotions have in your life. The more you understand your emotions
and how they can sway you without direction the more you will then learn
how to control them. Remember that you are the driver. With practice
you can change your perceptions of tough situations. So… get out
there and start practicing.
4. Remember that your frame of mind is everything. As my coach said
to me when I was competing… “If running was that easy then everyone
would do it and everyone would win. It’s not, so get out there and
get tougher. It’s the best way to get you what you want out of this
sport”.
5. If you don’t see that the opportunity for the reward is not
greater than the risk of failure than loss is imminent. The pursuit must
be worth it. Think big, train hard and be ready to handle the
situations that will occur.
6. Nervousness, fear, anxiety are the inevitability of sport. Without
these it is not exciting. Without these are adrenaline levels don’t
rise and our performances will not reach their peak. Embrace these
feelings as drivers towards success. Use them to give you added energy
to go faster, go longer and reach new levels of performance.
7. If you can’t see it you can’t do it. Start to see it happen in
your mind while you are training and while you are relaxing. Mental
confidence to hit a goal comes over time. It is as much a part of the
training plan as the physical work. This confidence is what elevates
training on a daily basis. It helps to make smart decisions on and off
the track. If you can clearly see yourself reach the goal then it all
becomes about connecting the dots on race day. | c*********n
发帖数: 2120 | 2 Is this for me since your one-day tough training on me was not successful?-:
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Good suggestions!
【在 b***i 的大作中提到】
: By Terrence Mahon (Ryan Hall's ex coach)
: How do you cope when the going gets tough? Have you practiced mental
: skills training to increase your focus, confidence and patience when
: competing? If not then your physical training is only going to get you
: so far – which usually means coming up short of your ultimate goal.
: However, this doesn’t have to be the case. Adding in the mental side of
: training will not only improve your ability to handle stress better,
: but it will lead to major breakthroughs in both training and racing.
: The best of the best understand that getting the edge over their
: opponents in the heat of battle is as much about how they are mentally
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