You can do anything – but not everything

Anything EverythingThis is my favourite phrase. It reminds me that that much as I’d like to be a superwoman there just aren’t enough hours in the day to be one. It suggests I’m not a failure if I don’t achieve everything – just that time is limited and no-one else could either.

I thought of this phrase when I went to chat to a group of new mums who are soon to head back to work. Having 6-12 months out of work to bring up a new baby is an amazing experience. But it can also leave us feeling rather vulnerable when we go back to work. Not only are there many questions floating round our heads about whether we remember what to do, how we will ever see our baby, will flexible working be possible, do we need to prove our work commitment all over again and whose job takes priority when baby is ill, or childcare falls through but we may have lost a little work confidence too, making it a nerve racking time. Before baby we were able to stay late, work weekends when projects required it, and have a good gossip over lunch. When nursery hours are limited and we want to get home for baby hugs we need to remember that ‘superwoman doing everything’ goes out the window and prioritisation comes into play.

So I chatted with the girls in my NCT group and we came up with five areas where a bit of honest reflection, some planning, and a dash of performance psychology techniques could help us get back into working life as comfortably and stress free as possible.

Feeling out of the loop professionally:

Lots of us were worried about things having moved on in the time we were away. It could be systems, computer programs, teams, colleagues, line managers, senior staff and, particularly for those in legal, HR, clinical and accounting professions, regulations and laws having changed.

Some tips to cope if this is an issue for you:

  • Ask for a KIT (Keep in Touch) day a few weeks before you go back so you can reacclimatise to the workplace, understand what has changed and prepare yourself for it.
  • Be open to learning new stuff – you have just learnt from scratch how to keep a baby alive so picking up computer changes will be well within your capabilities!
  • Instead of thinking you are going back to your own role maybe try to see it within your head as starting a new job – mentally it will feel less frustrating than going back to the same job with lots of changes.

Feeling out of the loop socially:

If you have been away from an office or your work environment you will not just have missed processes or systems changing but people. When you start in a new company going on staff nights out or lunches is a great way to get up to speed. But if you are working compressed hours to get back in time for nursery or childminder shutting or would rather spend your evening with your little one than networking in a pub then this isn’t possible.

Some tips to cope if this is an issue for you:

  • A baby commodifies everything. You are constantly prioritising and working out the value of something again the cost of childcare and whether you genuinely want or need to do something over seeing your baby. So accept this rather than fighting it or feeling it is unfair. I’ve found it helps me make decisions about what I value doing and prioritising becomes simpler. Would I rather go to X event or spend my evening with baby. Baby wins a lot!
  • Agree with your other half on how you will deal with evening events. Do you have one evening a week each to use for yourself; work, networking sessions, seminars, gym, drinks with friends? Or agree to own certain nights as your bath / bed nights for baby where the other one has more work or social flexibility.

Having to prove yourself again:

If you have spent a long time building your reputation in work, particularly in companies which have a long-hours culture or are very heavily male dominated, you may feel you need to re-establish your reputation and deal with some of the stereotypes that may be banded about around where your priorities will be.

Some tips to cope if this is an issue for you:

  • This one can feel really unfair and can be a real issue in some industries. Write a stock answer you use for all the annoying comments. Something like: ‘Work will feel easy after looking after a baby 24/7’. Repeat it over and over again until they get bored of winding you up.
  • Don’t try to prove yourself to anyone except the people you have to. It just causes lots of stress. Use your lack of time and flexibility to your advantage and be really focused on just what you need to do and who you do that for. This means being really clear from your line manager what your objectives are and what they see as priorities. Stick to these. Goal setting can be really helpful here. There is a template and worksheet you can use here. It is based on athletes but works just as effectively for mums heading back to work.

Justifying decisions:

Many of us fear being judged. We want to do the best; for ourselves, for our babies, for our companies, for our society. It can be difficult being questioned or judged about the choices you make, or even thinking you will be questioned. Many of us worry if we have had too much time off or too little? Should we go back flexibility or ask for fewer hours? And not only do we question ourselves but very unhelpfully lots of other people feel it is ok to question us too.

Some tips to cope if this is an issue for you:

  • Everyone has an opinion. Either because something genuinely worked for them and they think they are being helpful, because they want to validate the choices they made or sometimes just trying to make conversation. But it can feel intrusive, personal and judgemental – especially if you are questioning any of your choices yourself. Expect the opinions. Makes it feel less personal.
  • When you are offered advice, nod and smile and say “that sounds interesting I’ll think about that.” And then forget it instantly. They feel important and listened to. You get them off your back.
  • Internally, in your own head, have a mantra. This is a short phrase you repeat over and over to yourself and can block out some of the negative or guilty thoughts we have. It could be ‘I’m here so my baby has a great role model.’ ‘Baby is learning great social skills at nursery.’ The mantra needs to be personal and honest but can help you block out the naysayers outside and inside your own head.

Staying robust and resilient:

Finally, it is hard to stay robust and resilient when you lack any confidence. And if you have had a chunk of time away from the workplace it can be easy to let your confidence slide. Add to this fears about the choices you’ve made for childcare, the fact you may be surviving on very little sleep and simply missing your little one and your confidence can be knocked very easily.

Some tips to cope if this is an issue for you:

  • Actively build your confidence. Confidence comes from many sources but the two most robust ones are knowing you have the skills to do what you want to do and feeling you have the experience and evidence of this experience to do what you want to do. So grab a piece of paper and write down all the skills you already had in the workplace and the ones you have added by learning how to look after a baby. The mums I chatted to had some great strengths they had developed over their maternity leave including procrastinating far less, an enhanced ability to multitask, a new sense of perspective on what was really important and the ability to do everything on very little sleep.
  • Create your ‘what if’ plan. Every Olympic athlete does this but it can work really well in our daily lives too. Down one side of a sheet of paper write down all the things you are worrying about happening, then what you can do to prevent them happening, and what you will do if they do occur. This means you front up to everything that is weighing down on your shoulders and you feel much more prepared if something does happen.

We prepared a couple of examples:

Fear To prevent it happening I will… If it does happen.…
All the regulations in my field have changed. I’ll have to learn everything again. Ask if there is a junior or intern in the office who could pull together info on any regulatory changes in the last year.

Sign up to email updates for my profession to keep updated.

Get hold of the last nine months of magazines for my profession and read them during baby’s nap time.

Agree with line manager that I can have a session with them on changes in the sector while I have been away.

Ask line manager if I can attend a professional conference where many of the recent changes will be discussed.

Ask for someone to mentor me back into the workplace while I find my feet again.

 

Being new to the team I worry I still have to prove myself and I can’t do this if I have to leave by 5pm to pick up my baby from nursery. Work out with my other half that one of us will do drop off and the other pick up so we can work hours needed at one end of the day.

Log on after baby is asleep so you can show you are working flexibly.

 

Explain to line manager that you feel you are being judged on time in office rather than productivity and ask for their support.

Find another parent in the office and discuss how they have been able to prove their worth and be there for their children (People are really flattered to be asked for their advice so this can work well)

So hopefully there are some ideas above that can help you feel a little bit more like superwoman -while remembering that you don’t have to. The most important thing to do is to reflect on what is worrying you and prepare for it. The more prepared we are, the harder it is for something to knock us over so we can be strong for ourselves and our babies.

1 week to Marathon – confidence booster

confidence-boostersWhether you think you can or you can’t, you are right.

This famous phrase amplifies just how much of whether you succeed is down to your mind. Over the last seven weeks I have blogged some ideas you can use to stay on track and ensure your mind is fully prepared for the London Marathon. This post, with one week to go, suggests you put the icing on your cake by creating your confidence booster.

Self-belief and confidence make achieving our goals far easier. One of the best ways to boost your confidence is to find the evidence and remind yourself of all the fantastic things you have done in the build up to the marathon to get you into the best shape.

So, like in the picture above, get a piece of paper, get out your training diary and write down:

  • Your goal for the Marathon
  • Your mantra which you will use when it gets tough
  • Your strength that you will be able to draw upon when you struggle
  • 3 sessions you did in your build up which give you evidence that you are well prepared

Keep this paper in your wallet, or kit bag, or by the side of your bed and when you feel the nerves creeping in, read through it and remind yourself how hard you have trained and how much you deserve to achieve your goal.

Have a fantastic marathon day. May your goals be hit and your celebrations fun!

Marathon done – Banish any post race blues

medal-displaysIn the build up to the London Marathon I blogged some ideas that you could use to stay on track and ensure your mind was as prepared for the marathon as your body was. Now the marathon is over there is one final thing to keep in mind; how to savour your success and stay happy with what you have achieved.

Not everyone needs this. You may well be rocking the comedy walk this morning and have trouble removing the incredibly well deserved grin off your face. That grin may even be pasted on for the next few weeks – and that is fantastic. But for some people, when they have lived for a specific date, focused so hard on their training and achieved something amazing, they can actually feel quite deflated once it is all over. So, over the next few days if you start to feel a little down, don’t worry – this is not unusual. Post-race blues have been experienced by many athletes.

If you do find yourself in this position here are four things to try:

  • Create a momento of the marathon; something which collates your medal, race number, photos and any mantra’s you used that you can put up in your home and remind yourself of what you achieved.
  • Plan something exciting you can look forward to in the week or so as your post marathon treat.
  • Consider which goal you want to go for next. Is it to go longer, or faster, or to try a variation of road running like a triathlon, cross country or some track events? Set that goal and enter the race.
  • Find a way to payback all the social support you got during your marathon training from your family and friends. Social support of your training and racing can make a big difference to how successful you are able to be so now you have some time off after the marathon use that time to thank them and to support them in their sport or hobby. It will make them feel special, and earn you some brownie points for when you enter your next race!

5 weeks to Marathon – Pre-race routine

Composite of Clock and Calendar

Over the eight weeks’ final build up to the London Marathon I am blogging some ideas you can use to stay on track and ensure your mind is as prepared for your run as your body is. This post, with five weeks to go, suggests you prepare yourself a pre-race routine.

 

Some people have superstitions they follow. A lucky charm, the same safety pins they use for every race number, always having a t-shirt under their running vest. There is a great list of superstitions followed by famous athletes here. While these superstitions can give you a feeling of security and comfort if you can’t find your charm, or your t-shirt is in the wash you’ll feel very out of sorts. Better is to have a routine you follow before every race that you feel completely in control of.

Your pre-race routine should be personal to you, fitting your own personality and preferences and full of the things you have discovered help you run well. Putting them all together into a pre-race routine helps you focus your attention, reduce your anxiety, improve your confidence and block out distractions before your marathon. It can cover just the hour before you race or it can go back up to 24 hours to put in place everything that you know helps you perform at you best. This can include warm up routines, how you like to engage with others beforehand, preparing your kit, what you eat and drink or how you travel to the venue. Your routine will help you transfer your attention from the nerves and anxieties to things which will help you focus on doing well and make your marathon successful. And it should become something you do before every race or competition so it becomes automatic.

There are lots of questions to ask yourself when you write your routine:

  • Training: Do I want to train the day before the race, if so what session? What time do I like to train?
  • Mental skills: What mental skills will I use: visualisation, self talk? Will I prepare a ‘what if’ plan?
  • Kit: When will I pack my kit bag? Have I a list of everything I need? Have I recently used my kit to know it is not damaged or likely to chafe? Will I be able to store it somewhere?
  • Travel: How will I get to my race? Have I checked the routes? Am I sure I know where the venue is? Are there road / train works? Is there parking? What will I need to pay for?
  • Food: What do I like to eat the night before a race? What do I like for breakfast? Will I be able to get hold of it if staying away? What time should I eat breakfast?
  • Warm up: Does my body like a warm up? Will I avoid people or chat to others? Will I listen to music? Will I take any nutrition before we start? Will I practice any mental skills before the race?

When you’ve answered all of these questions you can timetable in all these activities so you know you won’t have forgotten anything important and can feel confident you are fully ready to race. If you would like a timetable to follow you can download a worksheet here.

7 weeks till Marathon – Understand your motivation

computer

Over the eight weeks’ final build up to the London Marathon I am blogging some ideas you can use to stay on track and ensure your mind is as prepared for the race as your body is. This blog, with seven weeks to go, suggests you should spend some time understanding your motivation for running the marathon.

 

Why are you running the marathon? Are you fundraising for a charity? Is it something you’ve always wanted to do? Do you enjoy running and use the time in your trainers to keep you mentally strong? Do you want to set a new PB? Has running become your social life? Or are you running because you always do a spring marathon? Whatever that motivation is that got you signing up and out training for the marathon, understanding it, can be really valuable. And when you don’t remember why you are running, or why you chose the races you have entered, it is all too easy to back off or even stop when it gets tough or life gets in the way.

There are two types of motivation. The first comes from inside you. This is when you are competing for the love of it, simply because you get personal satisfaction out of the training, out of striving for targets or just the joy of being able to run. The second type is more externally driven. This may come from the medals you gain, the accolades which come from your friends and family or the fact you don’t want to let down your charity. Neither is better than the other but, if your motivation comes from within it can be more robust and stay with you when you come up against set-backs.

If your motivation is that you love being fit and healthy you will, in the main, be happy looking at your training plan and seeing 6:30am treadmill sessions. Even if that session doesn’t go well your motivation remains high because you are inspired by the process, not the outcome. If your motivation comes from winning prize money your motivation will be through the roof when you are doing well but if you get injured, your rate of improvement slows or you simply have a run of bad luck you will find it really hard to maintain the motivation to keep going and training will feel like a chore.

Whether your motivation comes from internal or external factors all types of motivation can be fuelled – if you are able to identify, hone and make the most of yours.

Free writing is a really good way to do this. You need a pen, notebook, 30 minutes where you won’t be disturbed and a large mug of coffee (tea works well too!). Then all you have to do is daydream and ask yourself a bunch of questions as you write:

  1. How do you see Marathon day going?
  2. What to do you want to feel as you cross the finish line?
  3. What outcome would make you happy?
  4. When you have those (albeit probably rare) amazing runs where you feel like a runner and the miles fly by effortlessly, what is in your mind?
  5. What gives you your buzz in running?
  6. If you were told you couldn’t run at all for the next month how would you feel? 

Reading though your piece of writing at the end can help you identify your motivation. If your daydream is standing on a podium at the end of the marathon then you’ve got a pretty big clue. If it is to be able to hobble into work on the Monday morning with your medal round your neck you have another clue. If you imagine yourself handing over a big cheque to a charity that matters to you, another clue. If it is having your son or daughter ask to go running with you because they want to be like you when they grow up then ‘inspiring others’ may be your motivation. Whatever you feel it is, once you’ve identified it you can work to bring it into your training – making your training really effective and a lot stickier.

For example, if a big donation to your charity is your motivation then research what your target amount could buy for them, and break that down per mile so you know for each mile you’ll be providing an hour of a nurse to someone with cancer, or two hot meals to elderly people. Perhaps speaking to some people the charity supports to dedicate each section of the marathon to them. Or create yourself a mantra which reminds you of who and what you are running for. Write that mantra on your wall, in your wallet, in your kit bag.

If you discover you are motivated by inspiring others then joining group training sessions, signing up to be a run leader for your club or taking coaching classes can be a great way to stay on top of what you want to achieve and give you the buzz you need to stay on track.

So actively identifying your personal motivation and then entwining that with your training and races plans can keep you on track and your goals in sight.

8 weeks till marathon – Training diary

061307_diary_oldOver the next eight weeks, in the final build up to the London Marathon I’ll be blogging some ideas you can use to stay on track and ensure your mind is as prepared for the marathon as your body is. This blog, with eight weeks to go, suggests you will really benefit from have a training diary. And not just an excel spreadsheet, or an online tracker, but something you write in, which has loads of space for things beyond the usual: 10 miles run at 8mm pace!

A training diary has so many benefits. Not only will you be tracking how many miles you have run and at what speed, but also the cross training you are doing, any niggles or stitches or stomach cramps you noticed, how your head is feeling on each run, whether you loved, or hated, a certain session, whether you felt the session was beneficial, and what thoughts were going through your head as you did it. In short, it means as well as keeping track of what your heart and legs are doing, you can also keep track of what is going on in your head.  

This will help you spot trends. Physically it is a great way to see if certain runs are causing you stomach cramps, or if you enjoy some types of training more than others (perhaps outside you feel inspired, treadmill leaves you stressed). These are often things you realise over time but noting everything down into a training diary speeds up the process and means you can learn much more about yourself and your training, and adapt things to give you the most benefit.  

There are some great training diaries out there but you can also make your own just from a notebook and adding the following questions in to answer after each run session.

1.       The goal for this session was…..

2.       Did I achieve my goal?

3.       What I did well in this session…

4.       What I would do differently next time…

5.       Any niggles or cramps?

6.       The negative thoughts I had were…

7.       What I have gained by doing this session?

The process shouldn’t be onerous and often the answers may just be one word answers. It should not take longer to fill in your diary than it took to do your run! But running through these questions should help you to reflect really well, keep track of any issues, and will give you some great evidence to use when you get to the start line and need to remind yourself of all the great training you did in the build up to the marathon.

Is it possible to win the war on doping?

Anti-doping event

Doping is cheating and should be stopped at all costs. Goes without saying. Yet I attended a discussion this morning hosted by the Institute of Sport and Exercise Medicine and really had my beliefs stretched on just how feasible that really is. Of course we want a level playing field for all athletes. Of course we want to watch ‘fair’ sport. Of course we have a duty of care to athletes’ health to ensure they don’t feel they need to take drugs in order to compete. But how realistic is it? Can it actually be effectively governed?

The debate, titled ‘anti-doping is an unwinnable race’ saw a huge majority of the room agree that it was an unwinnable war, they we can’t govern it, there are just too many variables, too many stakeholders and too much politics in the way. And yet a majority also thought we should be trying, if not for the fairness element then certainly to protect athletes and their health.

Dr Paul Dimeo, a lecturer in sports politics highlighted how, in the 50 years we have been trying to stop doping we have continually failed and yet we do have a delusion of drug free sport. He gave three reasons for why we will never win the war against doping:

  1. It requires every single country to support the efforts. Yet in professionalising and politicising sport, money, power and kudos have got involved ensuring some countries will never want to prioritise anti-doping. He cited the number of positive tests being found through WADA at 2% and yet Dick Pound has suggested the figure maybe closer to 20% and independent research puts it up to 30%. In Russia some estimates suggest it maybe 90%. And then there are countries like China where we know nothing about how their anti-doping testing works and when researchers have tried to find out information was not forthcoming.
  2. It doesn’t create a level playing field because the wrong people get charged for minor infringements and others seemingly get away with so much more. On top of this there are many inconsistencies on how the rules are applied. And those athletes who are sanctioned become so marginalised their mental health can be harmed. I think this area is difficult because surely it is for the athlete to educate themselves about what they ingest. Yet it is easy to say that in a country like the UK where drug education is widely supported by the NGBs and athletes have some autonomy over how they train and who they train with. Should athletes in countries where they are given no choice in their support team, have no drug education and see sport as their way out of poverty, be held up to the same standards?
  3. Finally, Dr Dimeo suggests the current system does not protect the health of the athletes as we are testing for the drugs we have the ability to find, rather than the drugs that actually cause harm.

Therefore, whilst we are unclear on the reasons to be against doping (is it for fairness or to protect athletes), there is a strong motivation for some athletes to dope (to take them and their communities out of poverty), and a lack of resources to test and educate then there are just too many ways in which it will never be stopped.

Michele Verroken, a former director of Ethics and Anti-Doping at UK Sport, proposed that although she agrees with some of the arguments made, it is still important we try to stop doping and we could do so by really understanding what we are trying to control for (to create fairness or to minimise harm) and making the codebook much simpler so it would be easier to try to win the war on doping. But at the moment the key stakeholders don’t have the motivation, or incentivisation, to make the changes needed. In a lovely phrase used by Verroken; ‘the IOC are hosting a party and no-one wants to spoil a party.’

One of the doctors in the audience pointed out the elephant in the room – that the debate was surely coming to an end as genetic manipulation will soon become used for fixing health deficits and then health benefits creating such blurred lines that we will be in a whole new sporting landscape which won’t involve pharmacology. This will be the next big area to contend with, and one which will force the debate back to the basics; why are we against doping? Do we want a level playing field for fairness? Do we want to protect athletes and their health? Or to protect the ‘spirit of sport’?

 

What is your mantra?

I recently asked a group of marathon runners at a Performance In Mind talk about their mantras. My supervisor, who was watching, pointed out afterwards that ‘mantra’ isn’t a word that lives in everyone’s day to day dictionary. He had a point! Though the idea of them is probably a lot more common since social media and the internet began drowning in well intended memes though! A few examples:

In short, a mantra is a short phrase or even a single word that can remind you why you are doing what you are doing. It can be incredibly helpful if you start to struggle when training or racing. It can come from one of three areas: something which reminds you of your motivation for racing (“I’m running for those who can’t), something which reminds you of your goal (“That medal is mine”) or something which is more technical and helps keep your technique on track (“Pick up your feet”). In all three areas it has been found to have positive impact. You can have something you use every race, or something which helps you in specific types of races.

The justification for incorporating a mantra into your race tool kit comes from the researched benefits of self-talk. Self-talk is the way we all unconsciously talk to ourselves in our heads. What we say to ourselves can impact our behaviours. If we consciously make our self-talk positive we can behave it a way which is much more beneficial to our racing ambitions. Using self-talk effectively has been found to boost confidence and increase your perseverance. A great piece of research presented recently came from Alister McCormick at the university of Kent who worked with a group of ultra runners training for a 60 mile race. He taught half the group to use self-talk and half a different skill. The self-talk group finished their ultra race 25 minutes quicker than the other group. They had no additional training. Just used this one technique.

So how to pick your mantra?

  • It needs to be personal to you.
  • It needs to be positive – to either remind you of your motivation, your goal or your technique.
  • It needs to be memorable – so it is front of mind and easy to remember when you need it.
  • It needs to be short – so you can write it down when you may need a reminder; on your gel packets, on your hand, on your drinks bottle.

A wonderful example which is short, memorable, motivational and personal comes from an athlete who attended a workshop I ran a few months ago. He had previously been overweight and unfit. He had worked really hard to lose the weight, build up his fitness and enter a triathlon. As he ran past his dad who was watching him race he overheard his dad proudly boast to another spectator: “that’s my son.” This pride he heard in his dad’s voice made him realise he could never quit the journey he was on and that with each race he was achieving more and more.

What is your mantra?

Max out your motivation…

Motivation

As we hit the beginning of race season for endurance athletes, twitter and facebook are filled with photos of bikes perched at the top of big climbs, selfies of muddy trainers and Garmins at the end of 20 mile runs and those lucky enough to be on international camps are sending home snaps of their swim toys on the deck of a sunny outdoor pool. The duathlon season has already kicked off, the half marathon medals are piling up, the marathon countdown clocks are ticking and before long we’ll be dipping our toes into lakes to prepare for triathlon.

So have you thought about what is motivating you this year? If you are just forging ahead because endurance sport is your thing and you always done it then spending a little time to identify and focus on your specific motivation can be incredibly helpful to helping you improve your performance. And when you don’t remember why you are doing your sport, or the races you’ve entered it is all too easy to back off or even stop when it gets tough or life gets in the way.

There are two types of motivation. The first comes from inside you. This is when you are competing for the love of it, simply because you get personal satisfaction out of the training, out of striving for targets or just the joy of being able to do that sport. The second type is more externally driven. This may come from the medals you gain, the prize money you win or the accolades your friends and family give you when you do well. Neither is better than the other but, if your motivation comes from within it can be more robust and stay with you when you come up against set backs.

If your motivation is that you love being fit and healthy you will, in the main, be happy looking at your training plan and seeing 6:30am swims or hard treadmill sessions. Even if that session doesn’t go well your motivation remains high because you are inspired by the process, not the outcome. If your motivation comes from winning prize money your motivation will be through the roof when you are doing well but if you get injured, your rate of improvement slows or you simply have a run of bad luck you will find it really hard to maintain the motivation to keep going and training will feel like a chore.

Whether your motivation comes from internal or external factors all sorts of motivation can be fuelled – if you are able to identify, hone and make the most of yours.

I find free writing is a really good way to do this. You need a pen, notebook, 30 minutes where you won’t be disturbed and, for me, a monstrously large mug of coffee. Then all you have to do is daydream and ask yourself a bunch of questions as you write. What to do you want? What would make you happy? When you have those amazing days where you feel grateful and supported and appreciative of all you have, what is that thing that you are most grateful for? What gives you your buzz in sport? What is driving that? Working backwards from these questions can help you identify your motivation. If your daydream is standing on a podium at the end of an Ironman paying for a Kona slot then you’ve got a pretty big clue. If your dream is lying in bed at the end of the day with sore legs and a green week on training peaks then another big clue. If it is having your son or daughter ask to go running with you because they want to be like you when they grow up then ‘inspiring others’ may be your motivation. Whatever you feel it is once you’ve identified it you can work to bring it into your training – making your training really effective and a lot stickier.

For example, if Kona qualification is your motivation then research into what you need to achieve, speaking to previous qualifiers, creating some ‘Kona’ sessions in your training plan and putting up a previous world championships poster will help you stay motivated after a tough session or before one if your heart is not in it. If you are motivated by inspiring others then joining group training sessions, signing up to be a run leader or taking coaching classes can be a great way to stay on top of what you want to achieve and give you the buzz you need to stay on track.

So actively identifying your personal motivation and then entwining that with your training and races plans can keep you on track and your goals in sight.

What is your motivation?