Archive for Triathlon

060: MORE on Mindsets for Optimal Performance with Stanford Researcher, Omid Fotuhi [Podcast]

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Dr. Omid Fotuhi

Dr. Omid Fotuhi

Hey everyone! Coach Al here.

Today I am once again honored and pleased to welcome back onto the podcast, Dr. Omid Fotuhi, runner, triathlete, and project manager for the Stanford University Interventions Lab. It has been almost a year since we last had Omid on the podcast; I've personally been anxious to get him back on so we all could continue to learn from him and his research team.

Without a doubt, that first podcast we did together (Episode 58, which you can listen to by going HERE) was one of our most popular ever.

In Part 1 of our chat (Part 2 coming soon), we discussed what he's learned about how we all can better use the power of our mind to explode our potential!  Such as...

  • The important interplay between our own belief systems and effective goal setting.
  • The three types of goals / goal setting, and how they work individually and collectively to empower us to greater achievement and self actualization.
  • Fixed and growth mindsets: Which is more likely to lead to reaching one's potential?
  • The most effective strategies for reaching beyond our fears and achieving more than we ever thought we could!
  • And much more!

Thanks everyone for joining us and tuning in, we appreciate it. I am already looking forward to sharing Part 2 of our discussion soon!

Happy Trails!

~Coach Al 

059: “Slipped Away,” with Special Guests Jean Mellano and Ron Hurtado [Podcast]

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SteveT

I'm honored to have two special guests on the podcast today: Jean Mellano, author of the memoir Slipped Away, and veteran, founding member, and executive director of the Airborne TriTeam, Ron Hurtado.

Some background: I first met Steve Tarpinian in 1996 after deciding to attend his "Swim Power" clinic at the Nassau County Aquatic Center in Long Island, NY.

I was hoping to learn how to overcome my fear of the water and how to swim. If you're thinking that's not exactly an easy task for a 36-year-old having experienced a near drowning as a 10-year-old kid, you'd be right.

I arrived as a anxious newbie, wondering what the day would bring. When I left at the end of the day, I had made a friend for life and also come to know one of the best teachers, coaches and men I'll ever know.

Sadly, on March 15, 2015, that great teacher, coach, mentor...lost his war on depression, and took his own life.

SlippedAwayFast forward a short time later, Steve's soulmate and partner of 35 years, Jean Mellano, after reading all of the heartfelt remembrences of Steve on the popular Slowtwitch.com forum, decided to write a memoir to honor Steve's legacy and bring more awareness to mental illness, specifically depression.  She titled it Slipped Away.

In Jean's words,"there is still so much stigma and embarassment attached to depression, which further adds to the suffering of those afflicted. Mental illness is where Tuberculosis, HIV/AIDs, and cancer were many years ago in terms of no one wanting to talk about it."   

In today's podcast, Ron, Jean and I discuss many things including Steve's legacy, such as:

  • Why and how the book, Slipped Away, came to be.
  • Project9linea Long Island based non-profit organization that supports veterans suffering from PTSD and depression, and which receives the majority of the proceeds from the sale of the book.
  • The Airborne TriTeam, another Long Island based non-profit organization started by Ron, specifically created for mentally and physically challenged war veterans. The team has a unique and strong connection to Steve and his legacy.
  • What we can all do to help those suffering from PTSD and other forms of mental illness.
Depression is like an iceberg...

Depression is like an iceberg...

In Jean's words: "To many people who knew him, Steve had it all and appeared to be on top of the world. Hindsight is 20/20; we now know things weren't always as they seemed. In many instances, people who suffer from depression and mental illness hide it very well.  If someone close to you has a pattern of "going dark" (not returning phone calls or emails, etc.), it could be more than just them being busy or forgetful.  When this happens too often, perhaps a little more compassion and understanding for that person may be in order."   

Jean believes Steve's true legacy and how he should be remembered isn't as a great coach, race-director or athlete who took his own life, but rather, as a human being who did his very best to make people feel good about themselves and who inspired them to accomplish things they never thought they could do.  I couldn't agree more.

Thank you Jean and Ron, and everyone who joined to listen in to this podcast.

To learn even more about the memoir and about Steve, or to purchase a copy, visit the website HERE.  It's also available on Amazon.  You might also want to visit the Slipped Away Facebook page HERE.

~Coach Al 

PS: Jean wrote a wonderful article for the online magazine, The Mighty. In it she shares some of what she has learned about grief since Steve's passing. I highly recommend it.

What is Your Preference?

 

I've always found it fascinating how certain things end up developing a huge following, often becoming so popular they almost develop into cult status. In the fitness world there's a million examples, and no better example than when it comes to building strength.

KippingWhether it's body-building vs. powerlifting, barbells / dumbbells vs. kettlebells, or fat-loss vs. crossfit, it's not uncommon to see everything from mild bantering to flat-out arguments flying on twitter and FB between these groups of believers, each out to prove THEIR approach is the right way.

What often starts out as a "new," cool way to get stronger, ends up becoming an entirely new belief system...with hard-core disciples that proudly proclaim their allegiance on a cool (and often expensive) t-shirt. Confirmation bias and passion make for a powerful mix!

However.....as anyone who knows me well will vouch, I tend to think differently than most. I guess you could say I have sought refuge in being unattached.

To me, functional vs. isolation, dumbbell vs. kettlebell - none of this really exists. (The term "muscle confusion" made popular by P90x doesn't exist either, but that's a topic for another email!) 🙂

What does? It's simple: Get strong training, a.k.a. strong person training.

How about something even simpler? Movement training.

Every tool has pros and cons. For example, bands are convenient and can be taken anywhere. Kettlebells are amazingly versatile, and barbells are cool because you can add lots of weight in small increments.

And bodyweight training might be the very best because after all, if you can't control and move your own body against resistance, what right do you have picking up an object to increase your strength?

(In my Get STRONG-Blast FAT group coaching program which is going on right now, I'm teaching bodyweight training nearly exclusively, primarily because it is so quick, simple, safe, and effective!)

The bottom line? Use the equipment (or no equipment at all) that matches your skill and experience level and best serves the purpose. For me the purpose is simple: to develop "real" strength and improve my overall health.

So yes, I will admit that the kettlebell definitely IS one of my OWN preferred tools for strength building and that's one reason why I am leading a Kettlebell Training for Triathletes workshop from 11am to 12pm, at the TRI-MANIA Summit and Expo on Saturday, March 19th, at Boston University's Fit-Rec Center in Boston!

TriMania adYou DON'T have to be a triathlete to come out and join in!

In fact, check out this note (to the left) from FB, left by a trail-runner who admitted not wanting to do a tri anytime soon, but just wants to learn some good form!

Whatever system or method you choose, my advice is to ensure it is BOTH safe and effective. If it is both of these, then it's probably a good choice.

So what is YOUR preferred mode for getting stronger?


Don't forget - Saturday, March 19th, at Boston University's Fit-Rec Center in Boston - Kettlebell Training for Triathletes workshop from 11am to 12pm.

CLICK HERE to go to the registration page. It's only 20 bucks, and should be lots of fun (with some great learning too!). If you've got questions about the workshop or simply want to get in touch, email me at: coachal@coachal.com

Who Wouldn’t Like To Run Faster Off Of The Bike?

 

"The truth isn't always popular, but it's always the truth."  - unknown


I've got some important (and very different) stuff to share with you today, and I know, because you're busy you may not want to stop what you're doing to read this.

But listen, if you want to KNOW how you can train differently and smarter on the bike, AND learn how to run FASTER off of it (no it isn't about the same old blah blah, brick runs, etc.), then ya gotta keep reading!

Trust me, my advice is NOT going to be the same-old, same-old. It will probably rankle a few folks, too. Especially some of the "experts" out there that are reading.So to get to the heart of what I want to share today, I have to start with a story about swimming. It's a true story.

(I know, I know...I said I was going to help you ride and run faster, and I am!  But...you need a little context - and this story will provide it. Keep reading!)

A few years ago I was sitting around with some swim coaches at an ASCA conference. The topics at the table revolved around two things: the iconic swim coach, James "Doc" Counsilman (who is well known for coaching Mark Spitz, winner of 7 golds at the 72 Olympics), and the "S" curve in swimming. 

Now, I don't know if you're a swimmer or not, but if you are, I'm sure you're familiar with the "S" curve pulling path. This "S" curve is what many coaches believe is the "ideal path" for your hand to follow during the pull phase of the stroke.  Shaped like the letter S, this pulling path has become well known as one hallmark of a fast swimmer.

Apparently all the hoopla about this "S" curve began with Counsilman and Spitz. The story goes, the coach was watching Spitz swim and noticed this "S" curve in his stroke. Since Spitz was swimming faster than anyone else in the world, Counsilman (always the innovator), came to the conclusion that the secret to his speed might be this curve. 

So Counsilman figured, if it was good enough for Spitz, it should be good enough for everyone, and proceeded to instruct every swimmer he coached to start putting this "S" curve into their strokes. What began as a simple way to make his swimmers faster, soon became gospel in the swimming world.

Simply put, many believed that to swim fast, you needed to have an "S" curve in your pull.

 

Which came first, the chicken or the egg?  

What I'm talking about here is CAUSE and EFFECT, so the chicken/egg analogy may not really work. But it is sort of a funny cartoon, don't you think?  🙂

Anyway, an odd thing happened as Counsilman's swimmers started adding this "S" curve consciously - something he didn't anticipate.

Despite imploring his swimmers to "S" more, not only did most of them not get any faster, some actually started swimming slower.

What was going on?

To answer that question, let's go back to Spitz for a moment.

Is it possible that the "S" curve emerged as a natural byproduct of both his training and his body's intuitive understanding of how best to create more lift (and thus increase pulling power)?

Based on my own experience, I'd have to say the answer is an absolute, YES.

Spitz, like most great swimmers, could "grip" and hold on to the water, making the water more "solid" as his arm traveled past his rotating body.

He didn't consciously try to create that letter S.

It happened as a function of what his body did naturally, AND what he learned via tens of thousands of hours of mindful, consistent swimming.
  

Should you scrape mud off of your cycling shoes?   

I'm betting a very similar kind of story could be told when it comes to riding a bike efficiently and powerfully.  And THEN..running efficiently AND fast after the ride.

How so you ask?

Have you heard that popular advice, made famous by legendary cyclist Greg Lemond, to "pedal like you're scraping mud off of the bottom of your shoe"?

Like Counsilman's advice to articially integrate an "S" curve, trying to artificially change how you pedal a bike is not going to help you, and it may even HURT you.

And that "hurt" might not be limited to riding, but could also negatively impact how you run OFF of the bike. And increase your risk of injury, too.

In fact, I'm here to tell you that for the most part, ANY drill, tool, or technique that you've read about or heard was designed to improve your pedaling technique, is probably a complete waste of your time. 

How about Spin-Scan on a Computrainer? Or those fancy charts that show you exactly where you should apply pressure to the pedal as you go around? All of it, a waste of your time.

...except for one, that is.

One, very different and important, approach.

That one approach is the topic of a 12-minute video I prepared for you, that you've GOT to watch.

Authentic Cycling Video is here.So when it comes to riding faster,

I have to ask...Do the best cyclists have a great "spin" because they consciously "scrape mud" at the bottom of the pedal stroke?

Or (like Spitz in the water), are their pedal strokes and nervous systems more finely tuned and coordinated because of natural ability and perhaps more importantly, thousands of hours in the saddle?

Whenever we start incorporating something into our training because we heard the pros do it, or our friends said they read it in a book or online in a forum, OR we think we can outsmart our nervous system with "better" technology (such as clipless pedal systems), bad things can happen.

That was true for Counsilman's swimmers, it is true despite LeMond's advice, and it's true for running and just about every other activity, too.

There are a few other "truisms" that can be gleaned from all of this, such as...

  • getting faster isn't just about training "hard," it has a lot more to do with our nervous system than most realize.
  • mountain bikers, I think, have known a lot of this for a while. They 'get it.'
  • all of us are learning more every day - no one has all of the answers.

As for how ALL of this specifically impacts YOUR running off of the bike...well you'll have to watch and listen to the video for the answer to that.

When you do, please let me know what you think, ok?

Happy trails!
~Coach Al 

PS: A few minutes into the video, I refer to an article I wrote for Active.com, called: What Kenyans Can Teach Us About Running Economy and Efficiency.  To read it, CLICK HERE.

PSS: Just so y'all know, I have tremendous respect and admiration for Greg Lemond, a true champion and legendary cyclist. My belief is that at one time, he probably made an observation and drew a conclusion from it.  I've done that many times and am always learning. I've also changed my mind on things as a result of having a better understanding of "cause and effect" with certain things.

Do You Ever Ask Yourself These Questions?

 

As a coach, people sometimes think I have all the answers...

I don't.

No one does.

The truth is, in order to be successful, sometimes the athlete needs to look in the mirror and ask themselves some questions...

...so let me ask YOU....have you asked yourself any of these questions?


* What can I do better?

* What "tools" do I need to have in my "toolbox" that I DON'T have right now, in order to have my best chance for success on race day?

* What specific challenges does my "A" priority race-course(s) present to me, that I am not yet ready to meet and conquer?

* Am I being honest with myself about my weaknesses and my strengths, and am I addressing them as honestly as I can?

* Am I taking time each day and each succeeding week, to learn and to master skills, accepting and understanding that until I become more skilled and smarter in my training, my opportunities for improvement will be limited?

* Am I remembering to think long term (vs short term) about my overall growth as an athlete and person, with respect to race planning and day to day training?

Am I relaxing when I need to, tensing when I need to, and prioritizing training as I need to?

* Am I staying in the moment, doing my best in each rep, set, and training session, knowing that this might be the single biggest factor to improving over the long term?

* And....most importantly...am I enjoying this journey as fully as I should be and need to be, in order to truly feel great about myself and the sacrifices I have made, when this season is behind me?


I've given you a lot to think about here. I believe these questions can have a powerful impact on your potential for future success.

As I said, I don't have all the answers. However, I am committed to doing my best to help YOU on your quest toward greatness. Onward!

Happy trails!

~Coach Al

058: Mindsets for Optimal Performance with Stanford Researcher, Omid Fotuhi [Podcast]

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Dr. Omid Fotuhi

Dr. Omid Fotuhi

Today I am really psyched to welcome onto the podcast, Dr. Omid Fotuhi, triathlete and project manager for the Stanford University Interventions Lab. I truly believe the topics we discuss on the podcast today will have a profound impact on anyone listening in. The group of researchers led by Dr. Fotuhi are doing absolutely state-of-the-art research on mindset and performance!

Dr. Fotuhi and his colleagues at the Interventions Lab describe their research as "focused on identifying psychological barriers that impede performance and well-being, and leveraging those insights to create theory-driven interventions that target those barriers." Here's a link to a short video that provides a brief look at the work they do.

In this podcast, Dr. Fotuhi shares his experience and research on topics such as:

  • What are some of the most common patterns of beliefs and thoughts that we all have, and how do those correlate with our performance?
  • Do seemingly inconsequential events have an impact on how we see ourselves and therefore how we perform in races?
  • How is our own motivation to train and race to our ultimate potential impacted by how we see ourselves and the world?
  • Having a fixed or growth mindset: Which is more likely to lead to reaching one's potential?
  • What can we do to improve our ability to persist in the face of adversity, to experience less negativity and perform better at our races?
  • And much more!

I personally found our discussion incredibly valuable, especially from a coaching perspective. I learned a lot and encourage everyone to listen in. This is powerful stuff!

Happy Trails!

~Coach Al 

Do Your Calves Ever Cramp When Swimming? Here’s Why!

1794548_678702325506808_505115595_nThere's nothing like a painful calf cramp to ruin an otherwise enjoyable swim, ya know? 🙁  They seem to happen at the worst times and very often, they'll happen in our most important races. Frustrating!

So what's going on? Why do so many triathletes struggle with this issue during swimming?

Ridding yourself of the cramping calves will often lead to exactly what you want when you swim, which is a nice compact kicking motion which is both streamlined and also relaxed.

Here's a question I received from one of our athletes, that might sound familiar?:

"Sometimes I get a cramp in one of my calves while swimming. It can happen in the beginning, middle, or near the end of a workout, and only occasionally - not every time I swim. It may happen just after pushing off the wall, or it may start in the middle of a lap. I don't feel like I'm kicking very hard when I'm swimming. It has never happened in a race, just while training in a pool. I figure I swallow enough pool water during my swims that hydration shouldn't be the issue. Any suggestions on how to prevent them?"

Calf cramps while swimming can be quite common actually, especially for triathletes in particular...and there's a very good reason why....and its got nothing to do with hydration or electrolytes....

The reasons usually come from two things:

1. Trying to point the toes during kicking, which is active "plantar flexion" and creates tension in the calves. DON'T do this!* DO NOT try to point the toes while you kick.

2. The other thing which is somewhat related, is that there is OFTEN simply too much TENSION in the lower legs, period. [Remember what a cramp is: its simply a "hyper"chronic contraction of a muscle. That is, activity within the muscle (tension) is heightened and rises to the point where the contraction hits overdrive - and then, bingo, cramp!]

Why all that tension? (this relates to why it happens to triathletes more than swimmers).

You're running, and with all of that running is more tension in the calves, simply because they're so active during running (and walking), etc.

What can add to the tension is the often colder temperatures you'll find in some competitive pools. With colder temps, tension rises. (which is why I love jacuzzis!) 

So, what to do?** Two things:

1. First, the most important thing: RELAX YOUR FEET AND LEGS.

The term I use to describe how to kick correctly (while reducing the risk of cramping in the process) is FLOPPY ANKLES. *

More: Really good "kickers" have very mobile,*floppy ankles. In fact, great backstrokers can lie on their backs on the floor and easily touch their toes to the floor as they point their ankle. Most triathletes can't come close to doing that. Limited ankle mobility means tension when kicking.

So what we must do as we are swimming down the lane: think and visualize FLOPPY ANKLES. That's right, just let the feet just flop at the ankle. Relax and release them completely.

As you relax your feet and JUST LET THEM FLOP, you'll reduce all of that tension in the calves that leads to cramping.

Now, of course, relaxing the feet and letting them flop, DOES NOT give you permission to also flop your knees or relax them.

In fact, what I've found works best is if you keep that knee straight and at the same time, flop the ankles, you'll get exactly what you're looking for, which is a nice compact kicking motion which is both streamlined and also relaxed.

When I say "straight knee," I am really saying to keep it straight - locked out. What will most likely happen is that your knees won't actually "lock," but they will bend less....which is a good thing.

From my experience videotaping dozens of triathletes: those with the worst kicks will bend their knees a LOT, and their ankles a little. That looks ugly on video.

Great kicking comes primarily from floppy ankles. Just check any backstroker (where kicking makes up a great majority of their propulsion).

2. Second, and really importantly: make sure you keep those calves stretched out and nice and long. They will tighten up from running and over time, shortness in that area raises risk of running injury, and also leads to increased risk of cramping.

To avoid cramping in the calves while swimming, keep the calves LONG, and relax those feet and think: FLOPPY ANKLES.

And lastly, do all of your swimming in the JACUZZI!

Happy Swimming!

~Coach Al

ps: got additional swimming questions or anything training related? Jump onto our FACEBOOK page and ask away!

Triathletes: Swim Technique – The Two MOST Common Mistakes…

"Insanity: doing the same thing over and over again and expecting a different result."

- Albert Einstein


Coach Al along with elite swim coach and Masters World Champion, Karlyn Pipes

Coach Al along with elite swim coach and Masters World Champion, Karlyn Pipes

Hi Everyone! Coach Al here. I've got a quickie for you today, talking swim technique and common mistakes I see in developing triathletes.

As many of you know, for novices (and even for those who have experience) the swim portion of a triathlon is often THE segment of the race that creates the most amount of anxiety and nervousness. As a result, many triathletes spend countless hours doing drills up and down the pool to improve their technique, hoping that the changes they learn and practice WILL make the swim portion of the race easier come race day.

The problem becomes, what if you're not working on the right skills or worse, grooving less-than-optimal form, in your attempts to improve?

In my experience, there are two mistakes that I see over and over again, that are arguably the most common mistakes. Today I shot a quick video so you can see for yourself.

Ironically, the 2nd mistake I point out is very likely one of the reasons why the 1st mistake is often happening and therefore difficult to correct.

To summarize, if you roll excessively to the side, not much else matters! Why? Because there really is no way you can get into a good catch from an "all-of-the-way-onto-your-side" position, without first returning or rolling back to a more prone position.  And, rather than feeling fast or stable, you may actually feel the exact opposite.

Want to learn more? Check out this great video from Vasa (and elite swim coach Karlyn Pipes) on Better Freestyle Body Rotation. 

And here's another: In this video, Karlyn discusses fingertip orientation. Check it out.

Go other questions? Hit me up on our Pursuit Athletic Performance Facebook page!

Happy Swimming!

~Coach Al

ps: if you'd like to learn more about Karlyn and the services she offers designed to help you improve, go to her website here!

pss: we are HUGE fans of the Vasa Ergometer here at Pursuit Athletic Performance. Very few swim training tools offer a larger bang-for-your-buck than the Vasa. Check them out if you want to take your swim to the next level.

Team Pursuit Athletic Performance: It’s Been A Banner Year!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

TEAM Pursuit triathletes at the Timberman Half Ironman triathlon!

2014 was a banner year for Team Pursuit Athletic Performance.

It isn't just that we have expanded into a new training space on the top of Inspiration lane in Chester, Connecticut (with a completely new offering of classes and clinics for kids and adults in many different sports) OR that our team has grown at an unprecendented rate of speed. No, it's a lot more than just about a new training center or the numbers.

So what has made 2014 such a banner year?

Simply put, it has been the heart and soul of our team and our company, it is the people.

From novice to elite (and regardless of the sport), the person who finds a home as a member of Team Pursuit is friendly, supportive, humble, smart, compassionate, fun-loving and hard working. Our trainers and coaches are the same!

The start of the new year is a great time to reflect on why we are so proud of the work we do AND the athletes who make up our team.

So why should you choose Team Pursuit Athletic Performance?  Here are five reasons why....

  1. Fun, comraderie, sharing, hard work and achievement - together. Some teams or groups exist solely for the betterment of its leaders or to help someone else profit. Team Pursuit exists primarily to help make a real difference and empower ordinary people to achieve extraordinary things, amidst a genuine spirit of sharing, humility, fun, and comraderie.  
  2. Training for the betterment of the body, not to its detriment. Team Pursuit athletes believe that the ultimate 'goal' is to be in the game for the long term. They don't believe that any short term goal is worth sacrificing their body and damaging it for the long term. Some see training through injury as a sign of toughness, but not Team Pursuit. Many of our present day team members were once consistently injured and grew tired of it. You can read about their stories of redemption to a new better way to live and train. There really IS a better way. You CAN go faster than ever and be truly healthy too!
  3. Balance in all things. Family, sport, work, friends, community...they ALL matter and all are important for any person to lead a satisfying, rewarding, happy life. Balance might be the most over used cliche' word ever written, yet Team Pursuit athletes don't just give lip service to it. We preach it when it comes to our body and we LIVE it when it comes to how we reach higher and seek to explode our potential, on AND off the race course. Our own first-of-its-kind "Functional Well-Being" coaching program is just one example.
  4. Learning. Team Pursuit athletes might be defined most by this single concept: they love to learn! Life long learners achieve more, enjoy the training process more, and ultimately go faster too.
  5. Our staff of coaches, trainers, and sports medicine professionals is the very best available, anywhere. Rarely will you ever find the very best sports medicine advice AND professional coaching and racing expertise all under one roof. Combine those with a staff of dedicated professional coaches and trainers, and a team full of people who cherish the opportunity to reach out to each other and help, and you truly have a winning combination that is hard to beat.

2015 is going to be one amazing year!  We invite you to consider joining us on the journey!

Happy New Year to all!

 

052: After Your “A” Race: Euphoria, Letdown, or Somewhere In Between? With Functional Wellbeing Coach, Olivia Syptak [Podcast]

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Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

 

If you are like so many endurance athletes everywhere who enjoy toeing the line at a race (be it sprint or iron distance triathlon, running, cycling, or Spartan), it's quite likely that you have either just completed your "A" priority race for the year or are about to in the next few weeks.

In today's podcast with Functional Wellbeing Coach Olivia Syptak as our guest, we talk about the vast range of emotion we often face after that "big" A race or event.  We also discuss specific strategies you can employ RIGHT NOW that will help you maintain forward momentum and build on your experience moving forward.

That post-race emotion can range from the immediate euphoria of the finish to the emptiness that can set in in the days that follow, to the depression that can arise in the face of a "DNF" or a result that didn't align with our target.

Regardless of whether that race was a huge success or a disapointment, the post-race period of time offers the opportunity to spend time with the concepts of awareness (of what we're feeling at any given time), acceptance and acknowledgment (of those feelings), and recognition (that whatever feelings or thoughts are there, elated or downtrodden, they are all temporary).  At the same time, we will benefit by maintaining and even building and reinforcing a positive and optimistic view that will help us continue to learn and improve.

Thanks for joining us on today's podcast.  Safe training and happy trails!

~Olivia, Dr. Strecker, and Coach Al