Pictures Of The Week #21

On January 10, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon2 Comments

DNF @ 2013 TNF Phil 100 Trail Ultra

On January 10, 2014January 10, 2014 By kingofpotsIn Insights, Jogging, Pictures, Race Results, Races, Running, Trail Running, Travel, Ultramarathon7 Comments

The first reason why I DNFd in this race was because of my being dumb and hard-headed. In the middle of March of last year, I had a bad slip and fall on a paved road that caused some injuries to my right leg, knee, and head. The trauma that hit my knees to the ground resulted to a pain that made me limp in my walk and run. Despite of what had happened, I joined the Mt Ugo 42K Trail Marathon without any plans of joining it and I was able to withstand the pain on my right knee and was able to finish the race.

Two weeks before the conduct of the TNF 100, while “road testing” my Hoka One One Bondi B Speed, I had another slip and fall and my right knee which was recovering from my previous injury, hit the ground first and the pain I felt during the Mt Ugo 42K Trail Marathon came back. I was forced to rest the following days and prepared for my last recon run on the TNF course on the following weekend.

We were lost during our last recon run one week before the race and I was exhausted and tired. What was supposed to be an easy 20K trail hike, it became a 35K strenuous hike among our group. Being exhausted and tired one week before the race was a Big NO as part of the training preparation for such a very challenging event.

On race day, I was still strong and determined to finish the race when I reached AS1 as I had some “buffer” time on the prescribed cut-off time. While I was on my way to the Philex Ridge, I was still on a fighting mode in the company of Bong Alindada until we reached the Aid Station in Barangay Alang. From that point, everything is a rolling terrain with more declines until one reaches the halfway point along Kennon Road.

The Barangay Alang to Twin Peaks Falls was my downfall. The pain on my right knee was getting more severe; it was too hot; I was experiencing exhaustion due to dehydration and faulty nutrition; and the paved steep road in going down to the next Aid Station was too harmful to my legs and knees that I had to slow down.

I still have less than one hour as a “buffer” time before the prescribed cut-off time but my rest and eating period were extended as I stayed longer at the Aid Station for my much-needed rest and recovery. My time for my body to rest and recover was very slow as I tried to ingest more solid foods to my body.

I left the Aid Station with a very small margin of buffer time but after hiking for about 500 meters, there was some traffic among the runners along a single track trail due to carabaos staying on the trail. Due to the brief stop, I became lazy but I forced to continue with the hike. As the sun was setting down on the west and getting darker, I finally decided to throw the towel and declare myself as DNF.

For this year, I will be back to finish this race!

Little Acts To Nature

On January 9, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon4 Comments

In our trail runs in my “playground” with my training partner, Dannin, we always have something to do for the trail aside from running. It is either we pick-up plastic wrappers of candies or biscuits or cigarettes or any kind of trash; remove dried twigs or branches on the trail; cut grasses and branches that block one’s view of the trail; or clean the waterways in streams and rivers along the way.

Dannin Removing Dried Twigs & Leaves On Waterways

In our latest run, Dannin and I cleaned and removed the debris/dried leaves that were accumulated on the waterways of the rivers and streams where we usually cross or pass. There were two rivers which we cleaned and it improved the continuous flow of water from the higher ground to a bigger pool where anybody would take a dip or swim.

With the better and continuous flow of water of the river, we are preventing the presence of insects and mosquitoes where they could breed and multiply. It would also prevent the river from overflowing to its banks which would result to flooding in populated areas or for the river to create another waterway which would lead to more erosion of earth and movements of rocks.

It did not take us for ten minutes to clean each river but such simple and little act to nature would give more protection to the population in terms of preventing diseases (due to the presence of mosquitoes) and maintaining the natural flow of water to the lower grounds, thereby, preventing flooding and erosion.

Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip

If you happen to hike or run along the hills and mountain trails, find time to exert a little time and effort to help and conserve nature.

So, lace up, get out of the door and run!

Evaluation Run (2014)

On January 8, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Sports Program5 Comments

I remember those days when I was doing my speed training in preparation for my half-marathon & marathon races in 2009. I had a structured training program which was supervised by two running coaches of the Elite Team Bald Runner. Before I was given a speed training program, I was asked by my running coaches to have an evaluation run first. The evaluation run was done on an oval track.

I was made to run on the oval track for thirty (30) minutes with my best effort and from the result of the distance I could cover, my coach would be able to determine my target pace for an intense interval training, threshold/tempo run, and easy run in order to make me run faster in a marathon race.

@ The Remy Field Oval Track, Subic Freeport

Last Monday, January 6, I did exactly what I did 4 years ago with the purpose of developing more lifts and number of cadence to my knees and feet. I started my run at 8:00 AM when the sun was already high above the horizon. The weather was cool with a moderate strong cold breeze coming from the west which is the location of the sea.

I used the lightest shoe from my arsenal of trail shoes, the Helios of La Sportiva. And running outfit were my regular running shirt and Adidas Running Shorts.

Without much fast runners on the oval track, I positioned myself on the most inner lane of the oval track. I finished my first lap in 2:10 minutes; second lap in 4:11 minutes; and after 4 laps (one mile/1,600 meters), I clocked a time of 8:43 minutes! Not bad!

I started to slow down after I finished 10 laps and fought the need to hydrate myself. At exactly 30 minutes of running, I was able to run 13 laps and 300 meters. I had to walk for another lap for my rest and recovery. The total distance that I was able to cover within 30 minutes was 5,500 meters or 5.5 kilometers. My Average Pace was 5:27 minutes per kilometer.

Four years ago, I could run 15 laps plus some change/extra meters. My older age (plus 4 years) had greatly diminished my speed/average pace plus the fact that I’ve concentrated so much in my ultra distance runs and trail running. It is my plan now to make myself to run faster this time by using the result of my evaluation run.

There is a need to incorporate more interval speed training and tempo runs in my ultra trail running. In the meantime, I will have to visit the oval track once a week and do my tempo runs on the trails of my playground. I hope I would be able to lower down my average pace to 5:10 minutes per kilometer in 4 weeks! Of course, I would also tell you what speed training I will do in order to improve my average pace in this blog.

My evaluation run last Monday officially started my training program for my 2014 Ultra Racing Season.

I suggest you can do this evaluation run if you want to know where you want to start to make yourself run faster, whether in trails or in road.

So, lace up, get out of the door, and run!

Master The Basics & Do It Every Day

On January 8, 2014January 8, 2014 By kingofpotsIn Books, Food & Dishes, Insights, Jogging, Nutrition, Runners' Training, Running, Sports Program2 Comments

“Master the Basics and Do it Every Day” By Dr. Jason Ross

Note: While browsing on the Internet, I came to reach and read this article. I decided to have it posted in this blog and share it to my readers as a reference or reminder to those who are fond of writing or coming up with their respective New Year’s Resolutions for better healthy lifestyle and outlook in life. I hope my readers will like this article as a guide for their goals in life. Good luck!

I’m a huge fan of Dan John. He’s a strength coach that has the ability to boil down the fluff and periphery to get to the important, central stuff. Own the principles, not the methods. Dan has many books, articles, videos, a lot for free, all over the Internet. I would suggest anyone interested in health and strength to take an hour or two and read his stuff and watch his videos.One of the things that has always stuck with me is Dan’s approach to the basics. Don’t get crazy reaching for the top of the pyramid if your base is not there.

The other point comes from legendary coach Dan Gable who Dan often quotes. “If it’s important, do it every day.” With that template, master the basics and if it’s important, do it every day, here is my list in no particular order.

1. Drink water. Half your body weight in ounces. Sport drinks don’t count, tea doesn’t count. Water. If you drink coffee or pop add another 8 ounces of water.

2. Don’t drink pop.

3. Walk. Try to get 15 minutes a day. Minimum.

4. Get sunshine. Have the actual suns rays touch your skin.

5. Get your Vitamin D levels checked twice a year. Keep your level above 50. 1000 IU for every 25lb of body weight when supplementing.

6. Lift weights. Find something you like and do it 2x a week. I don’t care if it kettle bells, cross fit, powerlifting, bodybuilding or what ever is next around the corner. The more muscle mass you carry as you age, the more healthy you will be. Guaranteed. Carry something, push something, pick something off the floor, pull yourself up. (colored dumbbells do not count though.)

7. Floss. There is a lot of evidence for the health of your gums and the health of your heart.

8. Wear your seat belt. ( I stole 7,8,9 from Dan John himself)

9. Take fish oil. 3-5 grams a day.

10. Get rid of polyunsaturated oils. I think this is why most people that adapt a paleo or primal or low carb diet see such improvements. Unhealthy oils destroy your body.

11. Be grateful. Make a mental list or a physical one.

12. Breath well. Inhale with the diaphragm. Exhale. The ribs should move, not your shoulders.

13. Stretch the hip flexor and then pair it with a glute activation exercise. Your lumbar spine will thank you.

14. Get down on the floor on your back and get back up. Several times a day. No particular technique needed. I’ve lost track of how many patients tell me they fear getting down on the floor for how hard it will be for them to get back up. Don’t let that happen in the first place. If you don’t make it a priority, it can be weeks before you have to actually do it. Think about that for a second.

15. Eat some vegetables. Think Rainbow.

16. Master the hip hinge. Use it. When you bend at the hips not the back, you save your back abuse.

17. Read. The person that doesn’t read and the person that doesn’t know how, not much difference.

18. Roll the bottoms of your feet with golf balls. A lot of fascial lines evolve or cross the bottoms of the feet. Next time your tired at work or after work, take a few minutes to do this and feel your energy return.19. Focus on getting some good fat in your diet. MCT oil, coconut oil, grass fed butter, olive oil, fish oil, avocado, red palm oil, to name a few.20. Drink Green Tea. On top of the water you are going to drink. It’s like amazing for you.

21. Laugh.

22. Sleep. 7-8 hours a night. There is a lot out there these days about how to get by on less, but science doesn’t seem to support that.

23. Your own personal physical/personal goal. Find a way to work at it every day. If you want to write, write at least one sentence. If you want more mobile hips, do 5 min a day of hip mobility work. Striving towards something you want every day, builds strength and character. Lay some ground work every day, it’s the consistency that counts and makes real changes.

This is my list, I think it’s hard to argue with any of them. What do you want to add?

New Year’s Day Run

On January 7, 2014 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports Program, Trail Running, Travel, Ultramarathon2 Comments

(Note: Thanks for reading and sharing my previous post, “Haters”, as it got 1,718 hits yesterday and shared for almost 300 times on Facebook and Twitter. Keep on reading my posts with the hope of being motivated and inspired to run.)

On the first day of the year 2014, I went out for my first trail run workout for the year. In the company of my running partner, Danin, we started our our run at 10:30 AM and it was hot and sunny but the quality of the air is very clean as there were no firecrackers in the mountains where I usually call my “playground”.

The trail was very dry because of no rains for the past weeks in the area. There are parts of the trail that have loose soil that made my run softer and comfortable to my legs and knees. As soon as we reached some higher grounds, I could feel a cold wind that blows behind and in front of us. We did not feel the heat of the sun on the exposed portions of the hills and mountains due to the colder breeze that is coming from the sea and the neighboring vegetated areas.

It was time also to visit the people who resides along the trails and greet them for the new year. Mang Mario, my friend who has a farm with mangoes and coconuts, was there in house and it is always the place where I would replenish my water supply and take a short rest or time to eat some of my trail foods.

As we left his house, it is the start of the more challenging inclines of the course where we have to reach three peaks which forced us to do brisk/power hike to reach each peak. Once we reach each peak, we continue to jog on vegetated trails and try to watch out for snakes crossing our way. Sometimes, we would see a group of monkeys as we reached the edge of the forest on the nearby higher mountain.

When we reached the highest point of the course, we had to eat our trail foods which consists of Chinese Tikoy and Croissant from Bread Talk. It was a brief break for us as we were trying to improve our running time to complete the course. Once we finished our snacks which served as our light lunch, we were on our way back to where we started.

It seems the decline and flatter portions of the trail were very easy but the heat of the sun was taking its toll on us. We have to hydrate some more and continue to slog it out with smaller strides but consistent pace.

Patience, Consistency in pace, Focus and Determination brought us back to the last stream/river we have to cross before we reached our Finish Line. After a few minutes, we reached the place where we started with an improved finish time. It was an improvement and faster by 5 minutes from the last recorded PR time that I had in this loop course and I was happy to have made an improvement and progress.

The loop course has a distance of 26.5 kilometers and we were able to finish it in 4:45 hours. A great improvement since we discovered this route in July last year where we were able to run, hike, and jog through it in 7 hours for the first time.

The conclusion is that I am getting faster and stronger in trail running!

So, lace up, get out of the door and run!

“Haters”

On January 6, 2014January 6, 2014 By kingofpotsIn Insights, Jogging, Pictures, Running, Sports Program6 Comments

Hater is simply defined as someone who hates someone.

It is the nature of a person or any living thing for that matter to love and hate for something or another person. A hater balances your life when you are loved and adored by other people. So, having said this, it is very normal to have “haters” in your life, whether in the family/close relatives, in groups, and in the community.

Seldom that I could see and any comments in this blog that show hatred to what I am doing and writing about my running and adventures. But I know that there are persons who would comment negatively or simply hate me for what I am doing. And if there is somebody who is brave enough to express their hatred, he or she would not tell his or her true identity. This brings me my first impression about them—They are simply cowards and hiding their true identity.

Let us go now to other Social Networks which are very popular and accessible to everybody. Facebook is becoming the “new blog” for everybody and this is where you could see haters on one’s account or Wall or they simply come up with their own personal account using another “name”, thereby, hiding their true identity.

I really don’t know what is the “end game” or “bottom-line” or “purpose” of these haters on Facebook. Do they want attention? Do they want to entertain their “friends”? Do they want to influence others so that “haters” will multiply a thousand fold? Are they applying “psychological operations”(“psy-ops”) to the one that they hate and to their readers? Do they benefit emotionally and financially on those unreliable information that they expose to their readers & followers? There are so many reasons why they do these things and I can name or mention some reasons for their behavior.

I am not a psychologist or a mind-reader but in my exposure to people during my “school days”, in my professional career, and now in my retirement days among: men and women, educated and uneducated, rich and poor, men in uniform and civilians; I have the following conclusions on these haters:

1. Haters simply ENVY you for what you are and for what you are doing in this part of the world.

2. Haters are simply LAZY. They complain/”whine” and criticize but they don’t have any suggestions or solutions to the things they criticize. Worse, they don’t act or do anything. “Talk is Cheap” is the appropriate reply to these haters.

3. Hater’s life is BORING. They are already comfortable on what they are doing in their daily lives and they are afraid to introduce something into their system. They don’t want change and they don’t have the courage (“balls”) to venture on risky and challenging situations or activities. They are 24/7 in front of the Internet/Androids/Cellphones in order to gather information on their “targets” so that they have something to express their hate on their FB Walls or blogs.

4. They are COWARDS. By simply hiding their true identity, you can immediately tell that they afraid of you once they are exposed.

(My 500-word article has already passed its limit!)

My strategy and action for these haters is to IGNORE them. And the best way to ignore them is to BLOCK them (on Facebook) so that you will never “meet” them again and ultimately, they don’t have access to your Wall/FB Account.

On the positive side, I have learned to love these haters as they give me MORE exposure in the Social Network sites. If they are trying to expose my “darker/worse side” of my life and activities, then their actions and their writings about me would give more “mystery” to what I am doing to the community. As the media would always do and adhere to—“the more controversy & exposure for a person, the better for one’s popularity ratings and memory recall”.

Happy New Year, Bitches!

Medical Check-Up

On January 5, 2014 By kingofpotsIn Insights, Jogging, Pictures, Runners Injury, Running, Trail Running, Ultramarathon3 Comments

I had the chance to meet my orthopedic doctor when I requested a Medical Team and Ambulance for the conduct of the latest Tagaytay To Nasugbu 50K Ultra Run on the first week of December 2013, last month. I asked him to make an schedule of an appointment for medical check-up on my knees after my participation in the 3rd Taklang Damulag 100-Mile Endurance Run and after taking a break/leave from running during the Holiday Season. The doctor readily told me that I could see him either on the last day of the year (december 31) or on New Year’s Day.

Fast forward. After the TD 100 where I DNFd at Km 110, I have observed that there was swelling on the upper part of my right knee and felt some pain after I did a recovery hike and run for about two hours two days after the TD 100. It was a good reason to really force myself to go on a rest period on the following weeks & days before my appointment to my orthopedic doctor. So, from December 17 to December 31, I had only two “outings” on the trails which are mostly hiking in nature. But the swelling and pain were still there until before I finally met my doctor.

On the afternoon of December 31st, I went to my orthopedic doctor to have my knees for medical check-up. My meeting had also served as my maintenance check on the results of my bi-monthly rehabilitation on my injured knees on the early part of last year (2013). The doctor immediately made an ocular check on swelling part of my right knee and he recommended me to have my knees to be x-rayed.

I could say that one of the most important benefits of being a retired military officer and a Major General at that, is that I have lifetime free medical service from the Armed Forces of the Philippines. The Philippine Army’s Hospital & Medical Center has all the services and facilities that I need to support my passion in running. With a written slip/order from the doctor, I was brought to the Radiology Department and in 10-15 minutes, my X-Ray was done and the films were developed for the immediate analysis of my orthopedic doctor. Very fast and efficient as there was only ONE soldier-medical technician who did all the works.

The doctor analyzed and read the films as he flashed the films on a lighted monitor. The following are the findings:

Left Knee: It is healthy, normal, and strong with minimal “spurs”.

Right Knee (Swelling One): There are “pointed spurs” which are causing the pain inside my knee and these “spurs” should be flattened immediately.

The doctor asked me if I have a stationary bike and I said, yes! He advised me to immediately include a stationary bike workout, at least, 30 minutes every day without any force or weight that would make my leg muscles exert any effort. He said that my legs should be made to move on a circular motion in order to maximize the full movement of my knees. It is due to my running, in quick and small strides, that the full motion of knees were restricted. He made a personal guarantee that the “pointed spurs” will be removed, if not, flattened, if I will do my stationary biking regularly.

On the night after I left the hospital, I was able to manage a 20-minute stationary cycling without any force but I have to cut short with my workout due to my butt being in pain as I am no longer used to using my bike.

Stationary Cycling Without Any Force/Weight

After 4 sessions of 30-minute stationary cycling, I was surprised that the swelling had greatly reduced and I could no longer feel any pain on my right knee.

The doctor’s advise is very good and my orthopedic doctor is the best doctor that I really admire! He deserves to have that wine which I gave him as a present for the Holiday Season.

This is a testimony that any runner, old or young, marathoner or ultra marathoner, needs to have a medical check-up to his/her knees and be able to expose themselves in cross training. As I am getting older and my the full range of motion of my body parts are being shortened and restricted, there is a need to do other forms of exercise which will serve as “cross training” to one’s main sports.

So, lace up, get out of the door and run!

2013 In Review

On January 4, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Race Results, Races, Running, Sports Program, Trail Running, Travel, Ultramarathon2 Comments

The WordPress.com stats helper monkeys prepared a 2013 annual report for this blog.

Here’s an excerpt:

The Louvre Museum has 8.5 million visitors per year. This blog was viewed about 270,000 times in 2013. If it were an exhibit at the Louvre Museum, it would take about 12 days for that many people to see it.

Click here to see the complete report.

The 15 Keys To Running A Great Sports Federation

On January 3, 2014January 3, 2014 By kingofpotsIn Insights, Jogging, Runners' Training, Running, Sports ProgramLeave a comment

I came through a news article/column on the PDI Sports Page stating that Go Teng Kok, simply called as “GTK” and President of the Philippine Amateur Track & Field Association (PATAFA), as “sick and could hardly walk”. And the rest of the article could be seen here: http://sports.inquirer.net/138017/nothings-final-on-patafa-polls.

Whether he (GTK) will step down from his position and later replaced with a new President of the PATAFA, it will be a big challenge on the part of the new leadership to start and realize a better “Vision and Direction” for a Better Performance among our Elite Track and Field Athletes.

For today’s 500-word post in this blog, I am re-blogging an article written and posted by a Coach/Blogger from Canada who is now a part of the Coaching Staff of the United Kingdom’s Sports Excellence/Elite Program. Stuart McMillan, the owner of the McMillan Speed Website, has posted/published the following article in his blog at www.mcmillanspeed.com last April 17, 2013. Whatever is worth in this article, it gives us a great insight, tips, suggestions, and advise on how to “run and manage” a Sports Federation.

These insights are not only true to our Sports Federation on Track and Field or Ultra Marathon but they are also applicable to any of our National Sports Federations/Associations (NSAs). If we want to improve in our Sports Excellence/Elite Program and ultimately, in our Overall Standing in IOC sanctioned Sports Games & International Meets in relation to our other countries, then it would be wise and smart to consider the following article as a reference.

Having made some suggestions to improve our National Sports Federation through this article, I will post a number of few candidates for the position of President of the PATAFA in my future blogs. I hope you will enjoy reading the following article.

The 15 keys to running a great Sports Federation By Stuart McMillan

2008 Olympic Champion Steve Hooker at the World Athletics Center in Phoenix, AZ

Last week, I posted a question on Twitter that asked what the primary role of an National Governing Body (NGB) should be? Is it to drive elite performance? Is it to encourage grassroots participation? Development of young athletes?

Through Twitter as well as a few email conversations, a few experienced colleagues came up with the following:

provide leadership for the sport through the development and implementation of a vision and strategic plan
provide the highest quality services on a timely, consistent and regular basis
ensure long-term stability with the continued development and progression of not only their athletes but their coaches and service providers as well.
exposure and promotion of participation, especially at the grassroots level
provide long-term financial security and viability
facilitate progression through access to competition, coaching and training support

Pretty good answers, I think. But where does elite performance come in? Very few of those whom I polled actually mentioned it at all! Surprised me – as if you ask the same question of an athlete, I guarantee that performance will be at the top of the list.

So I did…

I asked a bunch of the folk that I am currently working with down here in Arizona…

…representing six countries’ NGBs, and pretty much all to a man voiced elite performance as the number one priority. The disconnect occurs when asked if they are getting what they need from their NGBs, few are happy. Most feel that elite performance has little to do with their NGB’s mandates. My discussion with Donovan Bailey a couple of weeks ago highlighted his feelings on his former NGB – an opinion I know is shared by many!

“The biggest problem in Canada – and I see it all the time – is someone gets a job, and they spend all their time guarding against their job, and doing stupid things and making dumb decisions, because they’re guarding against their job. Not for the good of the athletes, not for the sport, and not for the good of the country…”

– Donovan Bailey

So I was curious. If elite performance is not actually the mandate of an NGB, then what is it? To find out, I went to a few of these organization’s websites, where clearly their Mission Statements spell out their primary responsibilities as:

to drive up performance and raise standards
to create, nurture and support World and Olympic champions
to enable athletes to achieve sustained competitive excellence
to drive competitive excellence
to ensure world-level performance
to foster competitive achievement

Huh??

So what’s the deal?

NGBs’ mandates are clearly all about elite performance.

Athletes’ goals are clearly all about elite performance.

So why the constant friction between athlete and Federation?

I have fought on both sides of the ‘battle’ – as coach of athletes working external to the system, and within the system for the Federation having to deal with disgruntled athletes who feel they have been hard done by.

I have worked with athletes who have competed for over a dozen Federations. And I have worked for half a dozen Federations myself – in 3 different countries. And – as usual – I have some thoughts…

So today I present to you –

The top seven things an NGB can do to win back the respect of its athletes, and in the process perhaps help the athletes in achieving their goals, making it a happy and healthy future for all:

1. Understand the meaning of the word ‘performance’

If you are about performance, then you must understand what performance is about. If it is your primary mandate, then it’s pretty essential you know what it means. To aid in building an effective performance pathway, hire a sport science statistician to identify trends, and to do an on-going critical analysis of performance. Understand what performance means not just in words and mission, but in terms of numbers. To run a profitable company, you need to have a good accountant – to run a successful sport Federation, you need to understand the numbers and statistics of performance.

“In business, words are words; explanations are explanations, promises are promises, but only performance is reality”.

– Harold Geneen

2. Say what you do and do what you say
The basics. Communicate your vision consistently to your members, athletes, coaches, and support staff. Clarity and consistency is key.

3. Identify key influential athletes – listen to their concerns
Do not direct your attention to the athletes who complain the most. All this will do is ensure that the rest of the athletes complain more often, in a constant battle for your attention. Involve your athletes in decision-making processes. Ask. Discuss. Don’t demand. Respect their voices. Their opinions. Involving the athletes in the decision-making process promotes ‘ownership’. Bringing them into the fold makes them feel respected. Needed.

4. Recognise that all athletes are differentThey all have different needs. Though you cannot please them all, you need to understand that there is no ‘one size fits all’ in elite performance. They all require different strategies. In partnership with them, you must be creative in forming these. Often, your best athletes will decide to work ‘external’ to the Federation. Often preferring their own ‘support teams’, they choose to seek greater control over their own careers. This is not a bad thing. Support them through this process, and be inclusive of their teams. There is still much you can do for them, and much they expect from you. Be creative.

5. Be an elitist
It is not wrong to be an elitist. You operate in elite sport. Don’t hide from this. And don’t apologize for it. You want elite performance? Then cater to your elite athletes. Not all athletes have equal rights to their opinions. And not all athletes deserve to be given elite treatment. It seems that many of you feel that being ‘elite’ gives one an unfair advantage – that all skills, and all opinions are created equal. They are not. Being an elite athlete requires tremendous amounts of dedication, discipline, desire, skill, and effort. Less dedicated and less talented athletes will cry elitism. They will say its unfair. Don’t listen to them. You wouldn’t want a resident med student operating on your mother’s heart. You don’t want a lazy, untalented, and undisciplined athlete representing your Federation.

6. You can’t please everyone. Don’t try to

7. It’s not about you
No one goes to the game to watch the referee. And no one has ever gone to the Olympics to watch the CEO. Or the Performance Director. Or the coach. Or the Chief Medical Officer. As former athletes yourselves, I know that this instinct is difficult to suppress. The ex-athlete narcissist in you still expects a crowd to show up and watch you do your job. This is no longer your reality. It is their time, it is your job to do all you can to support their dreams right now. They will be forever grateful if you can help deliver this for them.

…and just in case you thought I was totally anti-Federation:

The top seven things athletes can do to help their Federations to fulfill their goals:

1. Get over yourself

Have you ever heard that winning is a habit? Well, so is losing. We all know those athletes who circle the drain in perpetual anxiety and stress – consumed by narcissism and self-preoccupation. Don’t be that athlete. Focus on winning habits. Beconsistent in your character. Your commitment. Your discipline.

“Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn’t going to get the job done.”

-Jim Rohn

2. Your Federation shares the same goal you have

Believe it or not, they do not want you to fail. In fact, there is a pretty good chance that they want you to succeed. And will take almost as much pleasure in your success as you do.

3. Help them change

Often, the leaders of NGBs are former athletes. Comfortable with what they did when they were competing, they can become complacent – relying on ‘what worked for them’. But the world changes. The sports world changes with it. Systems change. Technique changes. Nobody is super-comfortable with change. Especially when things have worked out well in the past, as is often the way with the leaders of your Federation. Your Federation does recognize this, but they are driving a very large boat…it takes a while to turn course. So be patient. And in the meantime, help your Federation be creative in alternative strategies.

4. Be independent

Do not rely on your Federation. Over-reliance on anyone takes the control out of your hands. Do not expect everything from your Federation. Take responsibility for your own career. Use the expertise of your Federation as a guide, but do not rely on it. Use your own experience. Your own thoughts to determine the exact path you travel. Do not blame your Federation if things don’t go your way. It is your life. It is your career. Own it.

5. Support your Federation commercially

Your Federation relies on sponsors. Help them. Tweet about them, and thank them whenever possible in public. It takes very little time and effort for you to do this, and it goes a long way. Often times it’s not money that goes into YOUR pockets, but the programs and jobs that sponsor’s money goes to support ensure you have more of what you need.

6. Respect EVERYONE

You know that person in your Federation office you are certain doesn’t do anything and should be canned? Yeh? Well, he does do something. They all do something. They do all the things you don’t know need to happen in order to run a Federation.

7. Remember that a majority of the people involved in your sport do so for exactly zero money

Almost all are volunteers. Your Board of Directors are volunteers. They sit on your Board because they care about your sport. They are almost exclusively well-meaning and successful in their own fields. They often do not know a lot about the elite performance end of your sport – so teach them. Educate them. They would enjoy nothing more than to share a meal with you as you shared stories about life in sport. They may even pay for the dinner!

And my final advice? To both athletes and to Federations?

8. Suck it up. You both want the same thing. Just figure it out and get along.

*thanks to Matt Jordan, Steve Mesler, and my respondents on Twitter for their input*Canadian strength coach Ian Warner, Sr just made a good point to me – the seven things athletes can do? We can apply these as coaches working outside of a Federation also (or inside for that matter). Oftentimes, external coaches can serve to enable their athletes in this ‘fight’ against their Federations. Don’t be that coach.
Be inclusive. Find ways to work together.

If you enjoyed this post, please
share it on Facebook or Twitter…thanks

Share this:

Share this:

Share this:

Share this:

“Master the Basics and Do it Every Day” By Dr. Jason Ross

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: