A Self-Talk Sampler: Running and Swimming

Case Study Subject: Yours Truly; Runner & Triathlete.
Date: 3/20/13
Workouts:

1. 8 miles with cruise intervals on the road (Ironman Texas Run Course; sorry kids, splits are confidential)
2. 1200ish yard Open Water Swim, Lake Windcrest in full-sleeved wet suit.


Today was one of those days where my brain was loud. Usually my mouth is loud, but it's hard to talk out loud in oxygen debt of with your face in water. I have workouts where things upstairs are quiet, sometimes it's more negative or unrelated to the task, sometimes it sounds a bit like today.

My idea to write this up came during the workouts and I thought I'd process and document what was a rather productive training day and use my "notes" for other athletes to potentially use. So if you the reader is interested in a stream of how Adrienne thinks her way through hard training, read on and enjoy. Please don't take my words as a display of oddity or arrogance, it's all about positively directing yourself through a challenging task; and as long as you feel successful-in your own head anyway-there's no real wrong way to go about it. Anyhow, feel free to take what you want from below and leave the rest.

1. Run. Warmup/staying on task/using appropriate run pace

"...Easy there, Honey Badger (yes I will call myself that on occasion!).....the warmup sets up the workout...oh hey, there's the group...nice...this parking lot thing is weird...look at that, nice easy warmup pace...good job...you're gonna have a good workout today....a little tired from yesterday, but I can do it....I'm a good runner...it's just a moderate workout...not too many intervals at all...

*Mile 1 beeps*: "great, A, this is how you warmup, no rushing. Hold in in for your first interval....hey, this song is perfect to warm up to (Black Key's "Gold on the Ceiling')...this is not gonna be super easy...but I can do this pace...I feel strong...wow, that is really cool.....

Intervals: "easy there, A, stay in your pace range...remember the purpose...no more winning my workouts...relax and just feel it....*Recovery interval*..."not too bad...not easy...but I'm right on....breathe, recover...just a handful to go....oh yeah...its ok to be a little tired...I'm a good runner, I love this!

*pace much faster than prescribed during interval 3*...."really? dial it back...it's great you can do that, but not necessary....we're not forcing anything today ...."wow, I'm actually doing this right....I just may be in good shape....this is hard but it feels oddly good....I'm tired but still running well....running tired is ok if you're smart about your other runs....nice....this is a nice lil route, btw....

*Last interval...ok, I am ready to wind this down.....hello lactic acid, it's good to see you...this is how it's supposed to feel....heavy legs....satisfied with numbers of intervals...ok, good.....well managed, A....not perfect, but a good run today....yeah...cooldown time....but where the heck's the water fountain?....Man, I'm getting mentally strong....I can do this"

*Concluding run*"heck yea... good session....I feel like myself....love being myself...no pressure...."

You'll notice considerably more dialogue during the swim. Studies have shown that more self instruction is often needed for mastery of  newer or less familiar tasks.

2. Open Water Swim

Start of first loop: "ok let's do this...just like the pool...wow, this ain't too bad...sighting's kinda hard....

...*first straightaway of first loop*...ok....can't see the buoy....crap, tired already (no warmup and took it out too hard, leading to elevated heart rate and breathing)....stop and regroup....why are you stopping...they can see you.......really, you are gonna freak out? Ok...don't panic...I guess this can happen to anyone.... You are the expert...c'mon, you're better than this.....breathe and steady....just adjust....you're doing fine.....see.....there's the buoy....still tired....not sure how many more laps I can do....sight....good.....try the barrel turn...hey there we go....that's right....just stay relaxed....you're doing fine....don't be embarrassed about earlier....dang, can I do the race next weekend?....there's the shore...rest and adjust your plan....use your grace and confidence (two of my go-to power words)

*second lap*".....take it easier...you just blew up a bit...you can recover...feel your stroke....you just didn't have a warmup and your freak out is now over....hey...this isn't too bad...oh yeah....back in control.....still can't see but I'm fine....face down....three strokes....good strokes....sight...breathe....this is all it takes....hey, I'm kind of a beast right now.....you're a beast Langelier!"....look at you....you have like no experience either....who says this has to suck...grace and confidence...yeah....oh look the shore...I'm tired, this suit is tight...but I can manage....this is all about managing.. grace and confidence....just keep it steady and you got this....I want to go around again...this lap is SO different.....wow this is crazy how I turned this around...I CAN do this...this is nuts....feel the water....turn your head just like in the pool.....yes...lap two almost done....let's do it again!!...I so got this....

*last lap* "I'm in control....just relax, reach....feel how smooth that is....now check your bearings...still can't see to well....that's ok...I'm good...slow and smooth...breathe and relax...I just may need to write this up later....feel that stroke....just the right amount of pressure...bend your elbow....stay on course....this was successful....man, I'm glad I did this....good idea Nancy...the difference between the first and last lap is crazy....Done. 

There you go. All of us sound different when we talk ourselves through sport-it's all about finding what works and is useful. Notice how I struggled in the first loop of the swim and was able to recover and get rid of the doubt that bum-rushed my head. I knew to immediately troubleshoot any errors I made in order to reset my mind and my technique. The bottom line is that harnessing our thoughts is a simple concept that is underutilized as we just let whatever passes through our mind pass through. Obviously I'm not only a fan of talking to myself in the second-person, but of supportive self-direction.