Week 10 2022 Summer Miles

 

Self-confidence is a grounded belief that we have the abilities required to achieve a certain outcome. In running, this might be our belief that we can hold a certain pace throughout a race, or place ahead of the runners around us in the second half of a race. In other areas of life, self-confidence might mean believing we can successfully pass an exam, get a job that we apply for, or manage a large school project.

Before we get to specific ways to improve self-confidence, let’s consider something about confidence that isn’t always obvious. We’re not going to tell you what it feels like to be high or low in confidence—you probably know both sides of that coin already. Instead, what we’d like you to reflect on is this: Feeling more confident isn’t as random as a coin toss. It’s not a quality that relies on luck—something we can’t control, that just happens, or that inexplicably comes and goes.

Building confidence can be a controllable process; you can learn to flip the coin in your favor by nurturing your self-belief with the best sources of confidence available. This is what makes self-confidence more controllable than you might previously have considered.

Here’s another potentially surprising thing about self-confidence: The beliefs that underpin our self-confidence have less to do with what we’re actually capable of, and more to do with what we think we can do with the skills we possess. Sometimes we can be crippled by self-doubt, even for tasks that we’re more than capable of completing. You might doubt your ability to answer questions in a class review for a test, for example, despite having the knowledge and information required to do so. Your doubts might even mean you might sabotage your performance on the test to begin with. Similarly, you might avoid signing up for races because you think you’re not fit enough, even though your training has been solid the past few months.

But the opposite is also true. If our belief in our abilities is higher, then we are more likely to try harder or persist for longer on a task than an equally skilled person with lower self-belief. In this way, our beliefs create a self-fulfilling prophecy.

We try harder because we first believe we can accomplish a task. And we ultimately achieve it because of our increased effort and persistence, not just our abilities. Thus, our beliefs are fundamentally important to how we act, and higher self-confidence—without changes in ability or skill level—has been shown to improve performance in both athletic pursuits and the challenges of day-to-day life.

Again, this doesn’t mean we can fake it. We’re not talking about make-believe and fairy dust here! Instead, to build self-confidence—the unshakable kind—we need a solid foundation to start building on.

Specific steps toward self-confidence

Many of the general things you probably already do as a runner will build your self-confidence. These include setting challenging goals and striving to accomplish them, focusing on controllable actions, and talking to yourself in a constructive way. While these are helpful, here are four more-specific techniques for tapping into the strongest sources of self-confidence.

Meticulously record your preparation and milestone                     achievements. Previous accomplishments, good preparation, and mastery of the skills of running are key to building robust        self-confidence. But the process can crumble when you fail to make the connection between the work that you’ve done and the challenge that lies ahead. Nothing helps to ease worries and dampen doubts more than evidence of the work you’ve done to prepare for an event.

 

See it to believe it.

Mental imagery can serve many different purposes, each of which can improve self-confidence.  Athletes use their imagination to rehearse specific skills and routines. You might, for example, visualize yourself in the second half of a race running fast and relaxed. Performing these actions successfully—even in your mind’s eye—can have a positive impact on your self-belief.

See others to believe it.

Learning from others who have traveled a path similar to the one you hope to follow can raise your belief about what you’re capable of. Remember, self-confidence beliefs are more about what we think we can do with our skills rather than an objective measure of the skills we possess. By learning from others, you might grasp how they cope with setbacks, or how they overcame the same disadvantages that you might experience. Even learning from their failures can increase your belief that you can overcome similar obstacles in your life.

 Get a good support crew, including yourself.

        Finally, getting a good support              crew around you can be helpful to         develop self-confidence. Support          might come in the form of                     positive feedback and                            encouragement from training                partners, a coach, even non-                  running friends and family                    members who might believe in              you more than you do. If enough          knowledgeable people tell you              you’re capable of reaching your            goals, odds are they, and not your          inner doubter, are correct.

Running and self-confidence go hand in hand. Whether you’re a beginner runner or more advanced, it’s only natural to doubt your abilities as a runner.

Everyone finds it hard at one stage or another. When you see someone who glides effortlessly on their run, we assume they have always been like this. This is not true!

Every runner, including the elite runners that you see winning all the major races, has had a period in their life where they found it hard and painful.

You are capable. More than capable Repeat after me: “You are capable of whatever you put your mind to.”

Don’t make the mistaken belief that you’re not good enough or worthy of becoming a runner. I truly believe that everyone has it in them to become a runner and be good at it. Whether they want to do is another story!

Don’t let your mind convince you that you’re not good enough. Once you have a few runs under your belt and your experience deepens, you will feel more confident. It takes time but stick with it!

Week 9 2022 Summer Miles

 

What is The Starting Line?

What is a starting line? is just that: a place to start running. Doesn’t matter who you are, what you look like, or how much (or how little) you’ve exercised in the past. The Starting Line is here to offer you help, guidance, and encouragement in order to, well, start running.

Starting Lines

Starting lines have a magnetic pull even more than the finish, I crave the start. Starting lines represent hope. They represent a dream, and all the preparation it took to get there. I yearn to toe that line and measure myself not only against my competitors and the clock, but also against my previous limits.  

We all have stood on some starting line at a race and in life. Starting lines can represent a dream and a journey. I believe starting lines can give us purpose. When you stand at the line before the start of a race you know exactly what you want to do. You have a direction and a goal. During the race you are fulfilling that purpose with each stride and each breath. You are constantly striving to do exactly what you set out to do before the race began.

Beginning in high school I wanted to stand on the biggest starting lines possible. I wanted to feel the adrenaline – the anticipation of the unknown. I never knew exactly what was going to happen, but I was fully committed to giving it everything I had. Once the race started, there was a different pull. The finish line. I used to think the finish is what drove me to work hard and dream big, but each time I crossed a finish line I immediately began looking forward to the next start. I would reflect on what I could have done differently to better my time or finish. Should I have matched that early move or let it go?  Should I have squeezed in one more long run or backed off on my last interval session?  Where is the next line?  When can I begin again?

The Last Race

Everyone has a bad race now and then. When it happens to you, it's easy to get frustrated and feel like everything went wrong.

Whether or not we achieve our goals or not, if we gave our best efforts in the process, who could deny us? We were willing to sacrifice our bodies and endure whatever pain was necessary to reach our goal, and THAT is a greater achievement than any medal or time - for the will to win will never outshine the will to PREPARE to win. 

Moving on

I have two choices. Option 1: I can feel sorry for myself, curse my performance and effort and regret trying for that starting line in the first place, or Option 2: I can accept the circumstances, be thankful I took a shot, and focus on what is next. I choose option 2. I choose to look back at my performance /race attempt as a worthwhile experience. I do not have to live with “What if” in the back of my mind. Although I am saddened by the outcome, I have no regrets for trying.

Starting lines and finish lines are edges. They are edges that drive us to action and frame our journey. Never stop dreaming of what is possible or striving to find the limits of your potential. Chasing our dreams and goals keeps us moving in the right direction, not just in running but in everything we do. Look forward to your next run/race and new starting lines to toe.  The anticipation, mystery, and excitement of what will happen next motivates me to give these journeys everything I have,

A finish line without another staring line is empty. The applause will die, the personal satisfaction will fade.  There needs to be something else- another purpose. I realize now that the finish line was never what truly drove me. It was the start.  I finally understand the truth in the cliché “It’s not the destination but the journey.”

Life starting lines could include, progressing in school into a new grade is a starting line, graduating from high school is a starting line, college or a job is a starting line, marriage is a starting line and starting a family is a starting line. I am in the middle of those journeys, and they bring me purpose while demanding my very best. I need to be fully committed to those journeys and giving them everything I have. Life will provide each of us with many starting lines just as exciting and full of opportunities to test our limits and desire.

Don’t look at it as if you have stood on your last starting line. This is a new beginning. It is a new direction full of many different purposes, hopes, and dreams. Do you want to be better? Do you want to test your previous limits? I hope you look forward and are excited to have a chance to compete and see just how far you can go.

The best race/life plans are adaptable, the best athletes/people know what needs to be done to execute even on the worst days. What we gain on our toughest days is experience – the ultimate teacher for future success.

Week 8 2022 Summer Miles

 

Are obstacles in life something to be avoided at all costs, or are they instead something to be embraced and learned from?

Obstacles help us grow and learn new things. Without them, we would never reach our full potential. So why are obstacles important in life? Because they teach us how to overcome adversity and become better people.

5 Reasons to love the obstacles in your life 

When you think about it, life is one big obstacle course. You’re constantly meeting new challenges and trying to overcome them. At first glance, this might seem like a bad thing. But if you look a little closer, you’ll see that obstacles are a good thing. Here’s why.

Why is it important to overcome obstacles?

When we’re faced with a challenge, we have two choices:

1.    1. We can back down and shrink from it.

2.    2. we can stand up and face it head-on.

Which is going to make you a better person?

#2 is correct! By learning how to overcome obstacles, we become stronger as individuals.

Obstacles help us grow

Every time you meet an obstacle, you’re forced to learn something new and adapt to your environment. You become a better person because of it. If life were always accessible, we would never grow as people. We’d stay stuck in the same old rut forever.  

Obstacles force us to adapt

If life were easy, you would never learn how to adapt and grow as a person. Without the challenge of obstacles, you wouldn’t feel like you had to improve yourself because things will always be easier for you. But when faced with an obstacle, you have no choice but to adapt. And as a result, your sense of self-worth improves.

Obstacles deepen our understanding of life

We can learn a lot from obstacles, even if they directly affect us! When you look at something from a distance, it’s easy to judge it and say, “I wouldn’t do that.” But once you’re forced to face it head-on, things become a little different. For example, running in a race and giving it your all can be scary, you might fail? Just run your race, trust the work that you have put in, eventually, you might find that how you run your race does not define you. It helps us understand ourselves.

Obstacles help us learn from our choices 

When you run into an obstacle, it’s not because you’re a bad person or anything like that. On the contrary, they’re essential in life because they force us to grow and improve as individuals. When you think about it that way, overcoming challenges is a good thing! 

How to overcome obstacles to success

Everyone knows that obstacles are bound to occur along the way to success. However, these challenges can be overcome with the right mindset and approach. Let’s discuss some of the most common obstacles we might face and how to overcome them.

Common Obstacles on the Road to Success

Everyone who wants success in life encounters obstacles along the way. However, successful people know how to overcome these obstacles and continue marching toward their goals, no matter what gets in their way. If you’re having trouble achieving your goals or personal ambitions, it might be time to consider these common obstacles that we all might face.

Self-doubt

Everyone gets self-doubts now and then, it’s an obstacle that must be overcome! When you have doubts about your abilities or qualifications, it becomes straightforward to become demotivated. The key is to stay motivated despite self-doubt.

Fear of failure

The fear of failure is often paralyzing, and it stops people from taking risks that could be rewarding. If you’re afraid of failing, you can either run away from your goals or learn to overcome that fear. The latter is the better option!

5 Tips For Overcoming Your Obstacles:

1) Believe in yourself:

Believing in yourself and your abilities is key to overcoming obstacles. Without faith, it’s hard to push ahead. When you believe in yourself, the world opens before you and letting go of those obstacles becomes more accessible.        

2) Allow other people to help you when needed:

You can rely on others to help you when needed. You don’t always have to go it alone and letting people in is essential for overcoming obstacles. 

       

3) Do not give up under pressure:

It’s easy to panic when faced with an obstacle and lose hope. But the best thing you can do is keep your cool and push ahead!    

   

4) Stay calm and focused when things get tough:

When your plans are threatened, it’s easy to lose focus. But if you can keep yourself clear and focused, you’ll be able to overcome even the most challenging obstacles!  

5) Learn from your choices:

By learning from your choices when you hit an obstacle, you’ll gain the knowledge necessary to succeed in the future.  

                 

So next time you’re met with an obstacle, remember that it’s not a bad thing at all. Obstacles don’t have to be something that holds us back; they can push us forward! With faith in yourself and the help of others around you, there’s no limit to what you can achieve.

Conclusion:

Obstacles are a part of life. They’re what make us who we are, and they help shape our character. Without obstacles, we would never reach our full potential or learn the lessons that only come with experience — both good and bad.

So why should you try to avoid them? Instead, why not go out there and embrace your challenges head-on? There’s no better way to grow as a person than by pushing yourself outside your comfort zone!

Week 7 2022 Summer Miles

 

I know that this summer has been an interesting one. We have many runners that are struggling. For some, should I run? I have an injury. I’m so busy with a job/work. Difficult to find the time. It is too HOT!  I have LOST my motivation.

Whatever the reason, PLEASE knows that you are wanted by this team. YOU matter! The door is open whenever you want to come back. I felt like this needed to be said. This is why Motivation is the topic of this week's message. 

Motivation: How to get started and staying motivated

Most people want to change at least one thing in their life. But it can be challenging to find the motivation just to make a start. 

It helps to understand what motivation means to you so you can find your own ways to get motivated.

What is motivation?

   ·      Motivation is the drive to achieve your goals or needs. It is influenced by:

•     ·      How much you want the goal
•     ·      What you will gain
•     ·      Your personal expectations

Why is motivation important?

• ·      Motivation is important because it:
• ·      Provides you with goals to work towards
• ·      Helps you solve problems
• ·      Helps you change old habits
• ·      Helps you cope with challenges and opportunities

Getting motivated!

Most people struggle with motivation, but it is even more challenging if you have challenges, obstacles and time constraints.  Here are some tips:

  ·      Set yourself one specific, achievable goal.

• ·      Think about how to include that goal in your life, what you need do to make it happen, and then put a timeframe on it (such as a week).
• ·      Break your goal into small, easy tasks and set regular reminders.
• ·      Use your teammates, family and friends as support – tell them about your goals and encourage them to help keep you motivated.

Ways to keep on track

   ·   Make your goal part of your routine by writing them down in a diary or app for reminders.

·             ·   Positive Self-Talk is important and effective in managing depression or anxiety. Instead of saying 'I can't', say 'I can try'.

·            ·   Mindfulness helps keep you relaxed and focused.

·           ·   Your coaches the team and friends can be an effective source of help.

·           ·   Reward yourself when you have completed a step or goal.

Ways to stay motivated

Here are some tips:

• ·      Regularly review your goals and progress. Seeing progress is a great motivator in itself, and also improves your Self-esteem.
• ·      Continue to set new goals. Think about what you want to achieve next week, next month and next year. Tackle one goal at a time so you don’t feel overwhelmed.
• ·      Keep the momentum up. It takes up to 3 months to develop a new habit, so keeping the momentum and routine helps it feel more automatic over time.
• ·      Find mentors – a mentor is someone who is experienced in the habit you want to change. Finding social or support groups with the same interest can help you find a mentor.
• ·      Surround yourself with positive people. Positive friends and family enhance your positive self-talk, which also helps to manage the symptoms of depression and anxiety.
• ·      Use exercise as one of your daily goals to improve your mental health.

What to do if you lose motivation

Setbacks are normal but developing resilience can help you carry on and pick up where you left off. Here are some tips to help you find your motivation again:

• ·      Review your goals and see if they are realistic in the timeframe, you have set. You may need to break your goal down further into smaller and more achievable goals.
• ·      Remember why you wanted to get motivated or reach that goal in the first place.
• ·      Take motivation from others – feel inspired by reading a book, talking to your teammates, friends, coaches or family who have reached similar goals to the ones you have set.
• ·      Sometimes you just need to take a break and start afresh.
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Week 6 2022 Summer Miles

 Week 6 2022 Summer Miles

Find the JOY in running

It is SO awesome to see so many people jogging and running through neighborhoods, on nearby trails, up local canyons and pretty much everywhere! I have seen people of all ages—and with varying levels of speed, agility and experience—grabbing their running shoes and hitting the pavement at all hours.

It’s no surprise that at a time of stress and uncertainty, people have turned to one of the most basic forms of human exercise. The Covid-19 pandemic has presented numerous challenges for everyone, limiting our access to the activities and sports we love. It has also created stress and a mounting frustration that many of us feel we need to “burn off.” Running can provide that: It is both flexible and accessible. It is a unifying activity that transcends barriers of age, gender and socioeconomic status.

I have been a running enthusiast for more than 40 years. It started out simply enough: At 14, I began running. Since then, it has also allowed me to explore the world around me. I’ve run on beaches, mountain trails, asphalt, sidewalks, sand, grass and pretty much any surface out there. I am extremely grateful to have met SO many amazing people along my journey of running. From my early years in jr. high to high school, then college and now having had the tremendous opportunity of being a coach for over 24 years and ALL the incredible runners I have had the privilege of coaching and associating with. I have truly been blessed.  

My running has also been a means to process personal struggles and to also generate exciting and creative ideas. I can process SO many thoughts and feelings while out on a run. Some of my best ideas have come to me while running.

The health benefits of regular exercise are numerous and well-established. They include improved cardiovascular fitness, lower blood pressure and improved cholesterol, sounder sleep, sharper concentration, an endorphin-mediated boost in mental health, and increased longevity. And there are studies that suggest that the benefits of running are also available to those who begin jogging later in life—even after age 50. The moral? As Nike says, “Just do it!”

Running isn't easy. Running sounds like a simple activity, that doesn't make it easy. It's much easier to stay indoors, sit on the couch, and watch TV while eating chips and cookies. Much easier. But everything that's worthwhile and valuable comes with a price. Usually that means a time commitment and some discipline.

Running isn't any different. You get out of it what you put into it. Simple, but not easy. You will sweat. You will feel aches and pains. You will feel tired. You will also feel a great sense of accomplishment and pride. That pride outweighs any of the negatives. You put in the effort and get back twice the reward. What a great sport! No teammates needed (although running with the team and partners help). No special equipment needed (although proper running shoes help). No special course, playing field, or stadium required (although a nice, secluded trail is enjoyable).

Running is you and you alone. No extras needed. Just you. That can be intimidating, but also refreshing. YOU get out of it what YOU put into it.

Running is not fickle. You practice, you improve. You become fit, you become fleet of feet. A transformation occurs and you eventually see yourself as graceful. Smooth. Efficient. Lean. It's a great endeavor.

  Anyway, let me conclude by reiterating that "Running is simple, but not easy." That's what makes running such a great sport!!