9 weeks to race day…Values

Green week 4Another green week. :0) I’ve now hit my goal of four green weeks. Some of this is more focus and effort on my part – some of this is down to working more closely with my coach so the training which goes in matches my workload better – giving me fewer excuses. I did procrastinate all day Sunday about a horrible 70 minute treadmill session but actually, as usual, once it was done I realised it wasn’t that bad.

I got my long run in by running home from a talk I was giving at the Olympic Velodrome. I think you know you are in marathon training when you look through your diary and get excited at events being held a bit of a distance away as it gives an opportunity for a sneaky run!

Another project that got me running this week was a cool new podcast I’m involved with. It is called Mind over Muscle and is being produced for London Marathon by Audible. Ant Middleton is the main dude on it and I have already enjoyed hearing his perspectives around mindset. Mara Yamauchi is also working on the show and I plan to bug her for some marathon tips closer to the race. I don’t want to ruin any surprises in it (it starts on Thursday 6th Feb) so won’t go into what we have been up to but I am really enjoying working with runners who wouldn’t usually have a sports psychologist. Seeing how some simple (but of course evidence-based) recommendations can make a big difference to someone’s mindset is really encouraging to remember why we do the work we do.

One of the other areas I really enjoy doing as a sport psychologist is helping athletes understand their values – not just in sport but in life. It is pretty rare that we get the time or headspace to really think and identity what matters to us but actually, if we truly understand where our drivers come from, what we really want and where our passion and purpose lie, it is much easier to make authentic (and thus stickier) sporting decisions.

For example, an athlete who really values trust, communication and creativity would struggle to feel comfortable with a coach who had very rigid rules and told the athlete what they thought they wanted to hear rather than what they actually thought. However, an athlete whose values were discipline, dependency and happiness may be quite happy with this approach.

To ensure I’ve picked the right goal and to keep these values front of mind I did my own value mapping. We can use a list of 56 common values to begin and the aim is to filter down to between three and five. It is really difficult. Most athletes will want to retain about 20-25.

Achievement Effectiveness Honesty Quality
Affection Efficiency Hope Recognition
Ambition Empathy Humour Respect
Autonomy Equality Independence Risk-Taking
Beauty Excitement Innovation Security
Challenge Faith Integrity Service
Communication Family Intelligence Simplicity
Competence Flexibility Love Spirituality
Competition Forgiveness Loyalty Strength
Courage Freedom Open-minded Success
Creativity Friendship Patience Teamwork
Curiosity Growth Pleasure Trust
Decisiveness Happiness Politeness Truth
Dependability Harmony Power Variety
Discipline Health Productivity Wealth
Diversity Helpful Prosperity Wisdom

For me, after lots of reflection, the three that drive my journey in life (and sport) are family, achievement and courage.

They can then be built into my marathon process: I want to impress my family – I want my daughter to be proud of her mummy. I want her to learn that if we set out to achieve something we see it through to the end. We don’t quit when it gets tough – instead we summon up all our courage to overcome the difficulties.

This can filter into self-talk so I can draw on mantras like ‘Make Hattie (my daughter) Proud’ – ‘Be Brave’ – ‘You wanted this’ and they should all help to keep me going when it gets really hard.

I have a race this weekend – the Winter 10k round central London. I’ve run it at least 3 times before so I know where I tend to tire out and where I tend to make excuses to slow down. I’ll be practising these value driven mantras to see which ones really resonate and work to shut down the excuses.

If you’ve read this far and want to work on your own values I’d love to chat about them on twitter: @josephineperry

 

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