Mental Training

The mental part of training. How often do we practice it?
I know it's true, and I've also been told, the only thing holding me back from being stronger is that I let my head get in the way. Everyone has the potential to succeed and excel beyond who and what we think we are capable of as an athlete, or for that matter in any area of our lives.
Here are some great tips adapted from Runners World magazine and Bicycling Magazine.

"The mind can control so much of our experience on the bike," says Julie Browning, owner of Breakaway training, in Portland, Oregon.  "Luckily, mental skills can be developed."

Stop worrying.
Everyone is in the same boat as you are. Nerves and adrenaline running through the body.
You worked hard to get here at the start line, just like everyone else. Just dig in, have fun, and do your best.

Envision the positve
The night before you race, sit up in bed before you go to sleep, calm down, and imagine yourself racing strong and finishing strong.
 "There is power in going somewhere in your mind's eye before you go there physically," says Ryan Hall. Cincinnati sports psychologist Barbara Walker, Ph.D., says the key to battling prerace anxiety is to be confident about your training. "Use a sentence to take you back from the ledge, like I'm ready, I'm prepared, and repeat it," she says. Take stock of the miles you've covered leading up to this day to put meaning behind the mantra.

Daydreaming
While you race, the mind can wander and you can drop your pace a little. STOP.. Hammer time!

Focus
Stay focused, keep your legs turning over quickly, use those arms to keep the momentum, stand tall.
"There are going to be times in the middle of the race when you lose focus," says McMillan. "But you have to say I'm gonna attack this hill. I'm gonna surge. I'm going to refocus on my goal." Keep in mind that the fatigue you feel is fleeting compared with the hours of training you've put in.

The Competition
You might be measuring yourself against a faster running buddy, a random runner, or everyone in your age group.

The Upside of Competition
Stop talking yourself down and start talking yourself up. Watch that faster runner in front of you and keep focused on them.  Keep your pace up and try to stay on them.

Quitter?
What do you do during the final stretch of the race, when you want to give in to the demands of your burning thighs and calves, which scream No!?

Never Quit!
Scream back yes!! Go! Go! Go!
Do body scans throughout your race. Visualize from your head to your toes what your body is doing and where you're at. Keep a watch on your form. Pick up that torso and surge forward! Love the moment, love your body, and be grateful that you are here in the moment, running, again!

"I'D RATHER RUN A GUTSY RACE PUSHING ALL THE WAY AND LOSE THAN A CONSERVATIVE RACE FOR A WIN."—ALBERTO SALAZAR

Bicycling Magazine, May 2011, 2 minute solutions[to everything], by Tori Bortman
http://www.runnersworld.com/article/0,7120,s6-238-244--13919-0,00.html
http://www.bicycling.com/training-nutrition/training-fitness/cycling-tips-train-your-brain

Quinoa Salad

Here's a little ditty I whipped up tonight for dinner.

Quinoa Salad.

1 cup quinoa
2 cups water
A handfull of frozen cranberries, cut in half
2 carrots, peeled and chopped
1 red tomatoe, chopped
1 yellow tomatoe, chopped
A good handful of fresh basil, chopped
Fresh squeezed lemon juice from half a lemon
2 tbps. Olive oil
3 tbps. Flax oil
Salt and pepper to taste

Rinse the quinoa several times, then add the water and cook in your rice cooker.
While the quinoa is cooking, add to a large bowl:
Cranberries, carrots, tomatoes, lemon juice,  olive oil and flax oil. Toss well.
Once the quinoa is cooked add it all to the bowl with the veggies, and season with salt and pepper.

Once the rain stops, I'll go outside and start the BBQ and have some amazing organic, free range chicken with the salad. MMM. I'm sooo lucky!

 Now... how much do I want to ride my bike in the rain tonight???

Straight from the Hips

Oh this is great stuff!
Thanks Dr. Fox for pointing it out to me!

The link is from the Running Injury Clinic here in Calgary.
Mr. Reed Ferber is doing some amazing stuff up at U of C at the running injury clinic.

http://www.runninginjuryclinic.com/resources/hip-muscle-strengthening.html

I am all over this one!
If you run, you should be too.
Enjoy.
A

Green Goodness

I am loving the refreshing springish weather, well except for today.  It was quite cool outside at lunch while I taught a class, and I think it's going to storm a bit again here any moment!
But that's Alberta!
So with trying to bring a little more spring on, I've been adding a bit more green into my diet the past couple of weeks.  After a hard run or a bike I come home and whip together an amazing green smoothie.
It's alkaline forming, full of carbohydrates, and vegan protein.  Which has been great on my tummy lately. I ate some Bison peperoni Sunday afternoon, that I think was expired, and my guts were not doing so well the rest of Sunday and Monday.  I have been a little turned off meat the past couple of days. Could hardly stomach a light chicken soup last night...
So if you want to be kind to your gut, here is a great little booster!  Go to Kingsland Farmers Market and you should be able to get all your greens, and juices needed to make this little doosey.

Serve 2

1 1/2 cups Zebroff's organic apple juice
1/2 cup water
1 heaping scoop of Vega protein powder
1 apple, cored and quarted
4 kale leaves,  ribs removed, then roughly chopped
1 large handfull of fresh mint leaves
2 large handfulls of fresh parsley
1 tbsp of maple syrup (*if needed)
A splash of Lund's fresh carrot juice
Several ice cubes

Throw everything in the blender and blend until well combined.  You may have to stop your blender a few times to get some of the top ingredients mixed in.  Then blend on high speed for a minute before serving.
This is hearty, green goodness !
Enjoy.