London’s 2012 Olympic Games was one of these moments. 

The anticipation and excitement that I felt between crossing the Marathon finish line in Japan to qualify for my first Olympic team and toeing the start line in the green and gold five months later is difficult to describe. It was like waking up on Christmas morning as a five-year-old, on repeat. My love for the Olympics had been strong for as long as I could remember. In my early twenties I purchased a DVD collection of “Olympic Golden Moments from 1920-2002”, which despite the sketchy quality has never failed to give me goose bumps. I believed that the Olympic experience would ‘fill my cup’ to a point where it wouldn’t require topping up for a very long time. Despite the inevitable moments of stress and fatigue throughout my 2012 preparation, the Games delivered and I left the city of London overflowing with inspiration. From marching into the glistening stadium on Opening Ceremony night, to London’s roaring crowds on race day and my star-struck (but hopefully subtle) moments when idols strolled past in the Village, I had soaked up as much as I could.

In the weeks to follow however, I started to reflect on my debut experience at a deeper level. As the hype and adrenaline started to settle, thoughts about the challenges and heartache that I had witnessed in the Olympic Village and on the big screen began to surface. For every victory there had also been disappointment and that had clearly hit hard for some athletes and their teams. As a youngster I assumed that every athlete would leave the Olympics feeling proud and happy to have simply been there. I now knew this was a naïve belief. Although I was happy with my result in London, I still found the post-Games period quite challenging. I think it was the confronting realisation that despite years of commitment and everyone’s best efforts, there was no guarantee that dreams and expectations would be met on competition day. Furthermore, I no longer had a goal and the excitement of a big event on the near horizon. These factors were inevitably compounded by the emotional and physical fatigue from an intense six months, which had finally caught up with me. I remember waking up some mornings feeling unusually flat and lacking motivation. After months of reliving the special experience in conversations and speaking engagements, my mind was craving a new focus.

Set yourself a meaningful goal & then focus on what you can do ‘now’ to move towards it.

I hadn’t prepared for the confusion that crept in after my first Olympics but was able to learn from it. I am thankful that with the support of my family, coach Adam Didyk and the SA sports institute I was able to regain clarity. Reflecting on my values and setting meaningful goals gave me a focus and brought my attention back to the present. Eight years on, I have a diverse collection of strategies that help me to maintain a “sound mind, sound body” – as the Asics slogan goes, particularly following major competitions. Knowing when and how to set goals in all areas of life has been an integral tool, as are the following points that I would like to share. 

Stress is not always bad.

As odd as it may sound, I like to relate my mind to a muscle – a structure with which I am very familiar as runner and a physio. Whether you prefer to knock out reps at the local track, feel the burn as you squeeze out one more calf raise or set off on an undulating trail adventure amongst nature, the stress to your muscles that these activities induce is what leads to the growth of new muscle fibres and consequent strength. The mind is not dissimilar. Everything we experience on a daily basis is a stimulus to our mind that provides an opportunity for growth. Rather than witnessing our mind swell like a muscle, we notice its growth in the form of wisdom. I find it helpful to acknowledge that a degree of stress is important for our minds, rather than associating it with only negative outcomes. Resilience is built through exposure to challenges and finding ways to not only recover but to come out stronger. I also acknowledge however that like a muscle, there is a stress threshold that must be respected to avoid damage or burn-out. Adequate recovery is the key to making positive adaptations. This leads me to my next point. 

Feed your mind with high quality fuel.

Nutrition and “fuelling” play a significant role in Marathon preparation and performance. What we ingest provides us with energy to perform, the building blocks to recover and the nutrients to maintain health, as well as the fluids and electrolytes to function. If we go back to the example of a muscle; without fuel (energy) it will eventually start to fatigue, cramp and stop functioning effectively. The mind too requires fuel in the form of nutrition but also in the form of thoughts. By feeding our mind with positive thoughts and love, we can help it to perform at its best. We can achieve this by reading and listening to uplifting material, practising positive self-talk, hanging around people who respect themselves and those around them and prioritising activities that make us feel happy. I recommend thinking of a few people, resources and activities who/that fuel your mind in a positive way : ). 

If it’s not working, try turning it off and on again. 

I recently overheard former All Blacks player, John Kirwan on television explaining why meditation has become a vital part of his daily routine. He used the example of a computer or phone that is playing up and said “How often do you seek the assistance of an IT guru to be met with the remark – have you tried switching it off and on again?” He continued by saying that “most of the time it is that simple” (to which I could relate) and then he linked this example to the mind. Meditation is the human’s way of switching the controller off and on again. It doesn’t necessarily need to take longer than a few minutes. Whilst I don’t formally meditate on a daily basis, I love to draw and paint. I feel like art is my form of “switching off” and would encourage anyone to find an activity, if not meditation, which allows their mind to recharge. 

Change it up to avoid numbness.

Every time we run, our muscles respond and adapt. Essentially, we are conditioning our body to tolerate the act of running and to become more efficient at it. Like with anything though, too much of the same stimulus over and over…. and over again can start to lose its positive effect. I would struggle to name a running coach who doesn’t endorse some form of variety in training, as a way to target different muscles and systems of the body. Let’s call it sharing the load. 

As much as I love routine for planning and comfort, my mind also needs variety. If my mood or motivation is lower than usual, a spontaneous change to my regular routine usually offers the perfect pick me up – a different breakfast, new podcast or running route, creative project, fresh pair of socks (or Rundies), new topic of conversation or an unplanned catch up…. just to name a few. The sooner I recognise that an activity is becoming mind-numbing and the sooner I fire up a different part of my brain, the fresher and more positive I feel! 

Keep pouring. 

Earlier I alluded to my once-held belief that a climactic event or accomplishment may provide long-term contentment. I realised on return from the London 2012 Olympics that a healthy mind requires ongoing nourishment, just like a body. We can be in the best physical shape of our lives but without ongoing training and care, we will not sustain peak form. Similarly, we can experience the highest of highs but this doesn’t generally lead to an indefinite sense of satisfaction. Feelings and emotions fluctuate like our fitness does but if we give our mind what it needs to perform at its best i.e. fill our cup, we can maintain a positive trajectory. 

In closing I would like to share a paragraph that I recently read in Josh Lynott’s book ‘Why don’t you’ – “Be aware of destination addiction; the preoccupation with the idea that happiness is the next place, the next job or with the next partner.  Until you give up the idea that happiness is somewhere else, it will never be where you are.”

Have a great week everyone!
Jess

The post Tips to Maintain a Sound Mind | A column by 2 X Olympian Jessica Stenson appeared first on Runner's Tribe.

The word injury sparks a sense of familiarity and some level of anxiety in too many sportspeople. Whilst the associated challenges can be hard to stomach, I do believe they can teach us some of the greatest lessons. I would be lying if I said I didn’t think about ‘touching wood’ as I uploaded this but if anyone can take away a piece of information that helps them through their own injury, then it was worth sharing.  

#1 RESILIENCE & SATISFACTION

The exhilaration and optimism that comes with being on TOP of your game is hard to beat, however some of our most vulnerable moments form the foundations for our greatest highs. Watching Sally Pearson whip over her final hurdle and cross the line ahead of the rest of the World in 2017 after more than twelve months of injury rehabilitation was a fine example of this.  It reminded me that when our body and character are tested, we discover what we are truly made of. To move forward in the face of challenge, we are impelled to evolve as an athlete and person. The results that follow can carry a level of fulfilment that may not have been accessible otherwise.

#2 PERSPECTIVE, APPRECIATION & HUNGER

Admittedly there have been times when I took running for granted. The sheer act of pulling on my runners, pressing the start button on my Garmin watch and taking off on my regular route was not perceived as a privilege UNTIL I could not do it for a period of time. In 2014 and 2016 I sustained foot injuries that kept me off the running track for up to six weeks each. I now look back on both experiences as playing positive and very important roles in my development. Not surprisingly, the grass looked a lot greener outside as I cycled, rowed, boxed and ‘ellipticalled’ my way through rehabilitation. Outside is where I desperately wanted to be.

Having my ‘normal routine’ stripped from under my feet prompted me to reflect on what it is that I love about running; the outdoors, breathing in fresh air, being able to move my arms and legs freely and as quickly as I feel like on any given day and chasing progress. Fortunately, the latter can also be achieved in a gym setting and THAT is what I used to motivate myself during rehab. Boredom, discomfort and loneliness accompanied me often and I discovered how much harder these feelings were to overcome when experienced outside of my preferred sport. Setting daily cross-training goals to measure my progress provided the fulfilment needed to fuel my fire. My Believe training journal saved me.

Fear of not healing in time for my race and concern that my long term running capacity may be compromised acted as powerful motivators to learn from mistakes and commit to a smart approach. I am now more grateful for the capacity to run and am hungrier to make the most of opportunities.  

#3 MAKE PHYSICAL GAINS IN OTHER VALUABLE AREAS

Churning out high running volumes and intensities can be time-consuming and exhausting. An unexpected disruption is likely to trigger an initial period of shock followed by reflection and adjustment. It creates an opportunity to step outside of the box and identify important areas that can be developed by means other than running.

Undertaking a functional assessment by an experienced health care professional is a valuable place to start. Once aware of any specific imbalances or weaknesses, create a plan on how to turn them into strengths. Energy and focus that would usually be spent on the running track can be re-channelled into a targeted rehabilitation and cross training program. The end result can be a stronger and hardier version of your previous self, with a greater training potential once the injury has healed.   

#4 MASTER PREVENTION & MANAGEMENT

In the pursuit of reaching our potential, we tend to dance on the edge of our physical and mental limits. Experience leads to greater self-awareness, teaches us the ‘tipping point’ warning signs, provides perspective and ultimately develops our own training capacities. It also provides the opportunity to build a trustworthy and capable network of professionals to make us stronger and a bank of information to make us wiser. As a distance runner, niggles, vulnerabilities and bouts of fatigue are not foreign to me. Fortunately, these sensations are less of a personal threat than they once were because I am better equipped to prevent them from escalating.

It has taken me about a decade to refine my ‘injury prevention’ strategy which includes weekly strength and conditioning, a consistently balanced diet, daily online monitoring, appropriate footwear renewal and routine check-ins with my Sports Doctor and Podiatrist at SPARC, Physiotherapist and Massage therapist. The onset of a mild pain, stiffness or discomfort that I have experienced before usually settles with self-management and occasionally warrants training modification. The above symptoms may be triggered by an increase in training load or intensity, or a period of compromised recovery i.e. less sleep, increased stress, nutrition imbalance. If appropriate self-treatment techniques i.e. specific muscle activation exercises, massage, stretching, ice etc. don’t quickly improve symptoms, I have a more comprehensive chat with my coach Adam and book an appointment with one of the practitioners from the list above; depending on the type of issue.

It takes time to build a history with the team of professionals that we choose to work with. This history helps practitioners to provide optimal management strategies for our individual needs and assists coaches to determine what training will elicit the best physiological and psychological training responses at any given time. Beliefs and capabilities change with experience, which is why we must remain open-minded, adaptable and careful when it comes to set recipes.

Whilst a proactive approach helps to prevent injury or illness, sometimes we still get caught out. In such instances, it is vital to reflect and utilise the new information to make your former strategy more robust.

#5 MAKE TIME TO DEVELOP OTHER AREAS OF LIFE

Many runners can probably recall situations where that have had to say no to social engagements or opportunities due to training or racing and the busy schedule that can accompany being a sportsperson. It is important to look for positive opportunities in every situation and some time away from the ‘running routine’ may provide flexibility to enjoy more social or work opportunities.

In summary, injuries provide feedback that can be a powerful asset if acted upon appropriately. The associated challenges feed mental strength and resilience; taking athletic potential to the next level.

Embrace every opportunity to grow and make every challenge a positive one.

All the best.

Jess

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DO WE DO IT ALL TO CROSS ONE LINE?

After hours of intense grind, you finally cross that line… you have five or so blissful minutes in the finishing area to soak it up. Every ounce of energy has been drained on the course behind you and coordinating bottle-to-mouth is a task, let alone reflecting on the thousands of kilometers and sweat beads that delivered you to this point. You savour every precious second wrapped in the foil blanket – but is this moment the true reward?

I used to think that distance running was all about tolerating pain, sticking to a rigid routine and simply (or not so simply) hanging on through months of arduous training towards a fixed goal – all to experience that finishing feeling where the hard work would hopefully be justified. I was soon to realise how risky and damaging this narrow mindset may be. At the London 2012 Olympics it really hit home that the goal or moment we work so hard for may only last a couple of minutes, hours or days – which is miniscule in comparison to the time spent preparing. Given that we occupy the majority of our lives living out the cascade of processes between our goals, we should value and enjoy them equally – if not more.

Since a young age, I have enjoyed setting goals and working towards them. I think this stemmed from Dad’s love for instigating a casual family goal setting chat on New Year’s Eve. My two siblings, parents and I would come up with some goals for the year ahead and I would get a real kick out of ticking off as many as I could. I assumed the big tick was the sole purpose of the exercise. It seemed pretty clear-cut back then – set a goal, plan the most direct path to reach it and follow that route.

Time and experience have taught me that the direct path cannot always be followed and sometimes the end point requires shifting. Deviations due to changing circumstances, injury and factors that may or may not be within our control can send us on longer route and a road less-travelled. A fascinating article by Brad Stulberg titled ‘why having big goals can backfire’, emphasises the benefits of “shifting your focus from the goal itself to the process that gives you the best chance of achieving it; and to judge yourself based on how well you execute that process”. He makes a valid point and this idea became more pertinent to me following an injury in 2014 and then again in 2016.

I bounced into the year 2016 with big goals. My grand plan was to undertake a training block at Falls Creek during the Summer prior to lining up with my Aussie team mates to race in Cardiff at the World Half Marathon Championships. I would then travel to Flagstaff in Arizona to live and run at altitude for the month of May, to further develop my aerobic system and strength in the company of other passionate runners. This schedule would prepare me well for the Olympic Games Marathon in Rio, where I hoped to be in career best form.

Whilst I was able to tick off the January Falls Creek camp, the rest of my plan required some major adjustments due to a foot injury. A couple of years ago this would have sent my stress levels soaring and my mood on a roller coaster ride. Fortunately, previous experiences had taught me that it’s not worth dwelling on frustration and instead to embrace the challenge, focusing on one day at a time. I didn’t particularly enjoy cross training but felt consistent satisfaction from completing my daily session goals (even in Flagstaff when the most amazing trails were beckoning). A process-focused mindset helped me to maintain perspective and stay calm when under pressure, see opportunities when they arose and cultivate optimism. Despite not achieving my initial performance goals for 2016, the self-awareness, resilience and strengths I gained are sure to be an asset going forward. The Rio Marathon was one of my most challenging race experiences both physically and mentally but it is nice to be able to reflect on the 2016 Olympic year with a sense of happiness and satisfaction.

When you take a wrong turn on a run (common practice for me), the mistaken route is sometimes where the gems and are found. You have to wonder whether our most obscure journeys towards a goal better equip us to experience life at its fullest and realise our potential. Whilst it feels fantastic to place a big tick beside a goal and I believe it is very important to celebrate our successes, my childhood view of goal setting’s role has expanded.

Goals guide us towards a purposeful, meaningful and ultimately more fulfilling journey. Reaching our destination is one marker of success but the manner in which we travel there is the key. In answer to my initial question, it feels amazing to cross the line (even better under a goal time) but at the end of the day, this purely marks the completion of one chapter in a long story.

Thanks,

Jess

REFERENCE: Stulberg, B 2016, “Big Goals Can Backfire. Olympians Show Us What to Focus on Instead.” http://nymag.com/scienceofus/2016/08/why-having-big-goals-can-backfire.html?mid=fb-share-scienceofus. [Accessed June 2016].

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2015 Melbourne Marathon: The vital steps!

~ A race day recount ~

4.15am on October 18^th

The phone alarm goes off but I have been lying awake for the past hour – I’m not too concerned about my lack of sleep as I recall only getting a few hours of quality zzz’s before my last marathon in Glasgow. I climbed out of bed feeling pretty fresh from the taper and scurried into the kitchen to complete my 2-day carbohydrate-fuelling blitz. I have some toast, a banana and a pod coffee. It wasn’t the time to indulge in a cappuccino with frothy milk as I would on any other day but instead I sipped black coffee between mouthfuls. After a quick ‘wake-up’ shower I pulled on the pink Asics kit that I had laid out with my energy gel, anti-chaffing gel, bib and race flats/bag the day beforehand. My boyfriend Dylan had offered to wake at the crack of dawn and drive fellow runner, Josh Harris and I to the MCG. I have experienced driving to races with nerves before and was admittedly a hazard on the road.

We arrived at the Melbourne Cricket Ground in darkness. There was an unfamiliar quietness and sense of peace at the iconic stadium that had been bustling with fans rugged-up in navy and red during my last visit. As Dylan and I walked up the chute to scope out the finishing area, an image of Kerryn McCann entering the stadium in 2006 flashed into my mind. The noise and emotion during that moment will stay with me forever. It was hard to imagine that I would be crossing that finish line in a couple of hours and I wondered how I would be feeling. Next stop was a quick chat to coach Didyk, who has been with me for the pre-race day jog and to support me on course for all five marathons to date. We checked over my pop-top bottles that I had filled with a dilute Gatorade solution the night before and had covered in physio tape to attach my gels. I ducked into the physio room for a short spinal mobilization treatment session from Chris at Sportspinal Health. Ironically, I had been working for Chris in Hawthorn as a Physio on a part-time basis for the previous 8 months so it was nice to have another familiar face there on race day.

After a short warm-up jog and some stretching, a group of us set off towards the start area on Batman Avenue. A few drills and strides later, we were stripping off our final layers and toeing the line. I had spotted my brother and his girlfriend near the start line and managed to exchange a few nervous but excited words with them. Bang. We were off. Thirty thousand runners were rolling, about to put their physical and mental preparations to the ultimate test. A slight rise to Flinders street was followed by a long stretch along St. Kilda road. The reality of running my first Australian marathon hit home as familiar voices and scenery helped me ease into a comfortable rhythm. I was happy to spot my coach in his fluoro vest at 5km and swept my first water bottle out of his hand. Mastering the consumption of fluid on the run is a skill in itself – a few quick gulps were enough here.

As we neared Fitzroy street, I looked and listened for my parents who had travelled from Adelaide to support me. After a late-night arrival, I hoped they would wake to their alarms!

A minor stitch-sensation started to form in my upper abdomen, which was unusual but a pain that I was confident I could deal with. A pack of five of us rolled into the very familiar Albert Park, a regular training location of mine throughout the year. I was excited to spot training partner and friend Kelly Hetherington along Albert drive as promised and a number of other training partners and friends throughout. As the reality of the distance I would be covering this morning set in, I felt fortunate to be among a pack of familiar faces and voices. Craig Mottram, who I had done numerous long runs with throughout the year, Matthew Fenech, a fellow Team Tempo athlete from Adelaide and Josh Harris from Tasmania were members of this group. It was comforting to be able to exchange words of support with them throughout the early stages. Shane McGregor, a big supporter of athletics and athlete development in South Australia had carefully planned out a route that would enable him to see the runners nine times during the race. He impressively appeared to be everywhere and his regular cheers were also much appreciated.

At about the hour mark we reached some more well-known territory, the Esplanade. Fellow Team Tempo runner Jon Milne had accompanied me on the bike for a few long tempo runs between Elwood and Port Melbourne, so I knew of the gusty winds that this coastal stretch could produce. Fortunately today was not as brutal as others. I was reminded of my half marathon experiences on the Gold Coast as runners excitedly shouted words of support to fellow participants across the road. As we neared the half-way mark, I felt happy with how my legs were handling the pace. The effort was solid but comfortable. Approaching Elwood, I sighted my parents and I felt a rush of excitement as we ran past. The 25km mark tends to be a mentally and physically challenging point in the marathon. Whilst a greater sense of fatigue had started to set in, I reminded myself that this was just part of the game. I knew there should be a tail wind along St Kilda road and I looked forward to this boost after a steady climb up Fitzroy street. Typically, this advantage didn’t feel as strong as the backwards push from the earlier head wind!

To this point I had taken a swig of diluted Gatorade or water at every 5km point other than one I missed at 20km. I had also had two Gu gels within the run and one beforehand. I knew I had sufficient fuel on board to help me through the tough times. The stitch had dissipated and now it was just a matter of staying focused to keep up the pace as my body and brain started to feel more fatigued. I reiterated that I had pushed through these thoughts and feelings in training and marathons before and that my preparation for this marathon had been consistent, thorough and of a higher quality than previous ones. My personal bests this year had shown me that I was stronger athlete.

At 33km into the race, a seat somewhere on the camera motorbike beside me looked very tempting and even the cold, metal tram-stop seats had a renewed appeal! I mentally broke the rest of the run into sections; under the bridge – the top of the Tan – past Central station and to the MCG entrance. I knew the incline through the Tan would be a challenge and thought of this section as a ‘sustained 5 minute effort’ – something I had done in training many times before. This part of any marathon is where I draw on mental strategies that I have learnt over the years. Repeating a catchy song in my head for the final ten minutes helped me to stave off feelings of stress and focus on the very basic action of running which suddenly takes a lot more concentration at the end of a marathon. My brother laughed when he heard what I was singing so I’m too embarrassed to write it here!

Excitement flooded over me as I entered the ‘G’ and saw a number seven after the two. It suddenly occurred to me that I was about to achieve my goal of running a personal best, a Rio Olympic qualifying time and hopefully win the honourable Kerryn McCann trophy. The exhilaration as I neared the finishing tape pushed any feelings of discomfort into the background. My coach, Adam Didyk was waiting on the other side. No gesture or words could sum up my feelings of appreciation enough. It was fantastic to watch fellow marathoners cross the line, experiencing the same set of emotions and to see that Australian, Brad Milosevic had won in an Olympic qualifying time. The hugs with family and friends in the stands after an event that we had thrown so much energy into were priceless. I would like to thank the Melbourne Marathon for providing this opportunity and to congratulate everyone involved in the event. I would also like to say a special thank you to Derek Froude from Posso Sports and Fiona Nash from Stride Sports Management for their incredible support on all levels since 2012.

I guess a long race makes a long story – thanks for reading!

Jess : )

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A lot has happened since that moment and no doubt everyone at the table that day has returned from the IAAF World Cross-Country Championships, a stronger athlete, regardless of their result. The race-day photos posted by Michael Scott yesterday prompted me to reflect on that momentary pain experienced in the 8km event (a very long moment mind you) and in races dating back to my first Primary School Cross-country run in 1993.

RACE DAY: CROSS COUNTRY
So, what should you tell yourself when your body is giving you some very strong physical hints to stop?! All I can do is speak from experience and provide strategies that have helped me. I recall a point with 1.5 laps left of the 4x2km lap course in Guiyang, where the idea that I may not be able to finish the race suddenly lit up in my mind. This thought is not unfamiliar to me in races, in fact is has existed in most, if not all five marathons that I have run. Whilst the physical demands of this cross-country race were different to those of a marathon: uneven and irregular surfaces, rolling hills and “obstacles”, tight corners, different air quality, spikes being worn etc., the mental battles were similar.

On Saturday it was the quads that first gave-in to the challenging course. Lactic acid! Soon afterwards, my lungs started to burn. I had to reinforce to myself that I had pushed through this pain in training and racing before… I could do it again if I maintained concentration and drew strength from the rest of the Australian team. Reminding myself of my strengths and capitalising on these could have a positive impact, even if they didn’t feel like strong points at the time. Focusing on an upcoming landmark or tuning in to a voice in the crowd were other ways I took my mind off the pain. Low and behold, I was able to cross the line on Saturday in 55th position, having slowed in pace but feeling satisfied. To have given everything I had on the day was a very rewarding feeling, despite having hoped for a better result.

(World XC photo credits to Michael Scott)

THE MARATHON: SPECIFIC STRATEGIES

There has been a moment in most of my marathons, usually at about the 13-15km mark, where a sudden rush of anxiety comes over me. I attribute this feeling to the realization that I still have a very long way to go. Although I feel relatively comfortable from a physical perspective at this point, it is where the mental game begins. Positive reinforcement, self-talk and mindfulness come in very useful. Affirmations like “I do feel good” and “I have prepared well” are good self-reminders.I bring my mind back to the present and focus on what I need to do now to help me later. Aside from the initial stages of a race where planning the pace is crucial, thinking too far ahead can be dangerous. Focusing on the next re-fuelling station; how you will approach it, how much you will drink etc. is a nice way to break up the race. Tuning into your breathing pattern, stride length, running form and making necessary adaptations to improve efficiency can pay dividends later. When the technical elements start to test my mental capacity, I like to take note of people or objects around the course and have a song with a good beat in my head. I draw strength from thinking about those who have provided support, whether it be family and friends at home or the well-wishes from strangers. Recognising people cheering in the crowd is a great reminder of how special it is to have the opportunity to run a marathon. Finally, I couldn’t finish this off without acknowledging the power of showing your enjoyment when you can. Admittedly, I find it much easier to break a little smile in the marathon, where I feel more at home than in shorter races.

Whilst the greater sense of accountability and subsequent pressure that we place on ourselves can make the mental aspects of racing more over-whelming than in training, the more you practice, the better you become. To anyone competing in races, particularly the upcoming marathons, I hope some of these strategies are of benefit.

In the meantime, Happy Easter!
Thanks, Jess

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This time last year marked a special time in my running career. Along with other members of my running team in Adelaide (Team Tempo), my coach (Adam Didyk) and my boyfriend (Matt), I made the journey to one of Australia’s best training camp destinations, Falls Creek. Over the past three Summers I have spent 2-3 weeks at Falls Creek and I have to say these have been some of my favourite experiences. Having opportunities to train in the company of other enthusiastic athletes every day, relax between training sessions away from the normal work routine, plunge (or reluctantly dip in my case) into the icy-cold aqueducts for recovery and to admire beautiful landscapes whilst on the run are unique and invaluable. Last January was particularly special for me because it marked the start of a new phase of training in preparation for my first marathon, planned for March. Whilst the higher mileage and some longer sessions left me feeling like a sloth on some days and the tin-man in need of oil on others, the training environment at Falls Creek helped me to adjust to the new progressions and I quickly learnt to really enjoy this type of training.

Following my marathon debut, I was honoured to gain selection in the Australian team to compete at the London Olympic Games for this event. Reflecting on this experience and last year as whole, I think I can safely say that I learnt more about myself and running in 2012 than I had in any other year before-hand. I am grateful to have had the opportunity to develop both physically and mentally to handle new pressures and competition standards, to have formed and strengthened support networks, to have witnessed some of the best sporting moments at the Olympics but also some of the disappointments and challenges of high-level sport and to have been inspired by so many people. Re-focussing after London was more challenging than I had anticipated and I was relieved to finally get back into a regular training routine and compete in my first race since August, the Zatopek 10,000m. This event is always one of my favourites and on the bright blue Lakeside track in December, last year’s Zatopek proved to be no different. I was happy to get back on the track and into racing again, ready for the Summer season ahead.

My aims going into this year are to develop my speed over the middle-distance on the track in the Summer and to continue gradually building my training whilst achieving consistency, quality and of course, enjoyment! I am hoping that this will lead to improvement in the longer distance events, such as the marathon and will take me closer towards achieving my ultimate running goals! On that note, best wishes for 2013, happy training and happy New Year!

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