Wednesday, April 13, 2016


With spring in the air, it’s always fun to look at the tops of trees for bird’s nests. I am amazed at how many you can find before the leaves fill in and the branches are obscured from sight. As a little girl, I remember my dad had an incubator. For all of us kids, hatching eggs in the incubator was such fun. My dad would carefully place the eggs on the little trays and then shut the door for a few weeks. The waiting drove us crazy, but eventually, we would hear the soft peep of newly hatched chicks coming from the other side of the door.

Carefully opening the door, we would find these little chicks that had broken out of their shells. Inevitably we would also find some eggs where the chicks had not hatched yet. I remember being so tempted to help the chick out, and probably would have had my dad instructed me not to. As a child I thought, why couldn’t I help this poor little chick in need.  If I help, he can catch up with the others who are already ahead of where he is now, and look at how much the little guy is struggling? My dad simply told me; if you help that chick out of the egg, it will die.

 For the last decade my husband has been my sprint/ hurdle coach. As my coach he has worked on, researched, and designed my training to give me my optimal chance of performing to my best ability. As my husband he has seen me work through exhaustion, disappointment, sacrifices, triumphs, and struggles. As my coach he could see the NECESSITY of the training protocol.  As my husband, I’m sure he has wanted to excuse me from many of the difficulties I’ve had to face. True support can be just as hard on the supportive loved ones as it is on the “dream chaser”. There is a level of sacrifice; a type of sweat equity that must be paid if an individual is to succeed.

Immediately following double hip surgery in February of 2014, I was in a wheelchair. At first I needed the support of the wheelchair.  I could stand with support for a short time but walking was not an option. As the days and weeks progressed my body began to heal and slowly I was regaining my strength. I wanted not only to walk again but I wanted to compete on the track again.  Each day I would push myself to walk more and more, I still needed the support of the wheel chair after these exertions.

It can be a tricky balance between 
standing on your own two feet and allowing others to support you

As a child, not helping the chicks break out of their shells didn’t make sense to me.  Today with more experience and maturity, I can see the necessity of working through struggles in order to gain personal strength. Once the chick has done the work of breaking its shell, it will need the warmth, food, and protection that comes from another source. Perspective is needed in deciding which things are the “eggs shellsI alone must break; and which are the “warmth, food, and protectionthat come from another source.  This line of continual progression also means that things that you once needed help with, you may not always need help with. Eventually the chick learns to find food and shelter on its own. From personal experience I can attest to how scary it can be to take on new responsibilities.

I recently read a quote by Eleanor Roosevelt – she said, 
“Women are like teabags. 
We don’t know our 
true strength 
until we are in hot water!” 
I would say that holds true for many of us. At times when confronted with a challenge and no option but to work though it we find that we have a strength beyond anything we ever knew. This type of growth can be painful, but I truly believe that this type of grown makes the strongest human beings around.

In the end I alone must run my race, but each time I come to the start line I have never traveled there on my own. I have gained strength through challenges I have faced. I have also had a number of people who have mentored, loved, encouraged, and supported me along the way. 
I alone run, but I’m not truly running alone!



Wednesday, March 9, 2016

self-improvement

Tripping Over My Own 2 Feet

Seeing the world in black and white... Setting impossibly high goals. Highly critical of self... Extreme fear of failure... Asking “what should my goals be?” ... Finding it difficult to even begin projects because the content must be perfect... The stars must align... Trying something new is very stressful because… what if I am horrible... What if I can’t be an expert right away... What if I make a mistake?

Recently I read a post by Phoebe Wright titled The Art of Keeping the Main Thing the Main Thing. I love her posts and this one really hit home. She begins with this statement “Runners are great at being perfectionists.” As the post continues, she separates what matters and can have an impact on your racing from minor details that can take center stage and sabotage all your hard work. While reading the article, a small prickle started in the back of my mind and a question began to form. 

Could I be a perfectionist?

I wholeheartedly believe that we can talk ourselves into any disease, any disorder, any sickness we make up our minds to have. So I try to be cautious about what I delve into. I casually looked into general traits of a perfectionist. I was surprised at what I found. Traits like the ones listed above, plus a few more… constructive feedback feels like an attack, setting strict rules for yourself and never quite attaining when striving for your goals. These are all traits a perfectionist may have or does have.

Some of the research indicates perfectionists tend to get in their own way and can actually prevent themselves from succeeding. I can now say that, yes, I see myself as a perfectionist. And yes that was a surprise to me. I always thought of myself as driven and focused. Now I see that in the past I have focused so much on the end goal that I have sadly overlooked and ignored the beautiful journey along the way.

Ways to work through perfectionism – finding a new me!
  • ·      Work in shades of gray 
    • (no more black and white)
  • ·      When self-judgment rears its head, silence it with a focus on appreciation. 
    • (Plus no more casting judgment on others)
  • ·      Give yourself credit – when feedback comes, know your ability and view it as an opportunity to grow, minor tweaks to a racecar won't  turn it into a mini-van. 
    • (Remember, constructive feedback is not a personal attack)
  • ·      Smell the roses, take in the view, and acknowledge growth along the path to your goal.
    • (The end goal can still be important but should not be viewed with tunnel vision.)

Years ago Kyle and I took a trip to China for the Junior World Track & Field Championships. While there we hiked the Balding section of the Great Wall of China. We went with a tour group and we were told to be back to the van in 2 hours, no waiting for lost tourists. The section of the wall we hiked looped around but took a while to complete. Most tourists would hike partway then turn back to return on time.  Our tour guide told us that only one couple had ever hiked the entire thing with out turning around. A European couple had hiked straight up, took one photo, and rushed down. They were exhausted but made it back within the time frame. Kyle and I took the challenge to heart but we were unwilling to limit ourselves to one photo. Our plan was to hike for the first hour and if we had made it more than halfway we would continue around, or if not, we would turn back. We had so much fun climbing the wall. We stopped and climbed up into the old lookout towers; we took photos with other fellow climbers. We picked up our pace and head our breath and our noses as we walked pass the Chinese version of an outhouse. (trough and no doors). Looking back on the trip we had so much fun and took a lot of pictures. It would have been a huge loss had we decided to just run from one end to the other. And we made it back in time.

Less stress
Increased motivation
Boost in self-confidence

All of these are the type of athlete, mother, wife, daughter, sister, and friend that I want to be. Letting go of my perfectionist tendencies will be difficult. The challenge I see facing me is… How do I work in more shades of gray rather than in black and white, at the same time not feeling like I’m dropping the ball? I pay attention to the details, probably too much and too many, but that is where I feel like I’m putting in hard work and discipline.


Truly I feel that making some minor tweaks to my personal lenses will place me in a position that will allow me to have some amazing experiences. Things like living in the present, enjoying the process, playing up my positives while down playing the negatives, and an increased love of self will open the door of new and better experiences. The key will be having faith that what I seek can be found by taking this new approach. I just need to relax and stop tripping over my own two perfectionist feet, knowing I’ll be happier for it.


Pictures from our trip to China in 2008


Me, Chris Carter, and Kyle - Kyle was coaching Christ at the time.
(Chris was the only U.S. Individual Gold Medallist 2008, he ran the 400 meter hurdles.)

 
The higher you climb the thinner the crowd

The air quality was just great!





One of the many guard towers. That is me looking out of the window.
View from the top of the tower, couldn't see any invaders.

 
I cannot begin to describe what that smelled like, but let me just say it was hot and very humid.

Fellow hikers on the Great Wall. 
I believe its a cultural thing for all Chinese people to hike the wall at least once in their life.


Sunday, February 28, 2016

Self Control Week


I am a huge movie fan. I have loved movies for as long as I can remember. My husband is more of a "give me a game to watch and I’m happy" kind of guy. So I tend to get my movie watching in on the weekends when he is traveling with the team. I remember watching a movie called CLICK a few years ago. In the movie Adam Sandler is able to fast-forward past the unpleasant moments in his life. He fast-forwards past arguments with his wife, meetings with his boss, etc., he is able to just skip that part of life and get to the good stuff. As the story unfolds his family basically moves on without him. Because he is not actively engaged with family, friends, and co-workers he slowly excuses himself from life. At one point he wakes up and finds that he has aged, he’s unhappy with his life, and wonders how things ended up the way they did. 
      
When I watched this movie I couldn’t help but wonder, am I placing myself in this same position? Looking at e-mails, text messages, or other things on my phone instead of listening intently to my husband and kids. Have I made choices to watch a movie or TV show instead of reading a book that I’ve been meaning and wanting to read? At night I have found times where I want to get to be early because I am in training, but as I am tucking into bed I find myself wondering where the time went. Why wasn’t I able to get the things done that I wanted to accomplish? Almost every time I have had this thought I stop and reflect on my day, and I can see places here and there that I chose either something else or nothing at all, over accomplishing the things of importance. Is it possible that I’m not alone in this? Could there be others out there in the same predicament?

If I’m not alone, then I propose that we wake our minds, shut off autopilot and make conscious decisions. No more of this driving to work and not even remembering any part of the drive because our brains were on autopilot. Dr. Manning told me of an experience he had eating one of his favorite burgers. The story goes that he was eating this burger while trying work at the same time, multitasking right? After a while of taking a bite, putting the burger down and typing, he looked down at the wrapper and his burger was gone. The thought crossed his mind “did someone come in and eat my burger, where did it go?”. This was one of his favorite burgers and because his mind was somewhere else he didn't even get to enjoy the meal.

This week I plan on taking some minor steps to put my brain in control of my actions. Each day of the week there is a challenge listed. The challenges are not meant to be difficult, but will require thought and a bit of self-control. Good luck to all (including myself) who endeavor on this quest this week.


Monday

Today I will brush teeth with my non-dominate hand

Case Western Reserve University did a study and found that small changes in a persons habits for example brushing your teeth with the opposite hand can increase your stamina for focusing on tasks. - source: lifehacker.com



Tuesday

Today I will drive the speed limit and not exceed the speed limit.


It is amazing the will power this takes. The longer you are in the car the more you realize how much we all seem to drive at least 5 miles an hour over the speed limit. Take a deep breath and keep an eye on your speedometer, tell yourself you can drive the speed limit. One thing to help you on this quest today is to look around and observe the other drivers around you, it seems that the faster the car is traveling the more tense and stressed the person. At least that is what I have observed when I've done this in the past. 

If you happen to by my father and already drive the speed limit on a regular basis. Your challenge this week and be to drive a different route than normal. Take in the new and different scenery, observe the different houses you pass.  



Wednesday

Today I will take 2 minutes and meditate

Meditation can increase focus, lower our anxiety, improve memory recall. Personally meditation allows me to spiritually take a moment for myself and connect with God. More information can be found at zen habits



Thursday

Today I will shower with the lights off


I cannot number the times I have been in the shower with the lights off and a lightbulb turns on in my head. I feel that the shower is one of the best places to think and also meditate. I'm not sure if the running water drowning  out all other noises, or the fact that no one can really bother you, no texting, calling, answering the door, nothing. The shower is my own personal sanctuary.



Friday

Today I will chew each bite of my food 20 times before swallowing. 


Yes this will take me longer to eat, but studies have shown this to be helpful in losing weight and reducing stress. For more information there is a great article on Zen Habits blog.



Saturday

Limit your time on your smart phone (outside of phone conversations) to 60 minutes


This will probably be one of the most difficult for me. For one because I don't pay attention to how much time I spend on my phone at any given time. For another because I use my phone quite often for a number of things. By unplugging from technology I open myself up to other things of value I may have been putting off up to now. 



Sunday

Today I chose to fast 2 meals


There are scientific benefits to fasting which can be searched on the internet. The benefits range from an aid in weight loss to positive things happening at the cell level. I chose to fast today for a more religious purpose in drawing me nearer to my Father in heaven. More information can be found at LDS.ORG
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Monday, August 12, 2013

Moscow

What I believe....

1st - I believe there are things that happen for a reason. How ever I do not think God ever intended for us to just sit back and watch our lives "happen". I believe that he expects us to do, to try, to attempt, to live. There are times where things happen that are out of our control and I believe that these things that we have no control over are the "things that happen for a reason". 

2nd - I believe that Heavenly Father is very patient and really truly wants us to learn, especially the important things. God is the Master, and a Masterful Teacher. I believe that He sees us completely, our strengths, our weaknesses, and most importantly where and when we are ready to grow. And because He sees this He knows just what we need in our lives to make us grow and learn, and therefore we are presented with "tests". The "tests" at the beginning are small and guidance is given, and then once we start to make personal progress we are eventually left to ourselves to see what we will do, to prove to ourselves what we have truly learned. I sincerely believe that God will guide me and hold my hand to help me in times of need and learning, but when I'm ready He lets go, just as a parent does when their babe is learning to walk, and watches to see what I will choose.

This year has been so crazy with my running. Most of you do not know that I have been having great difficulties with my feet. A solution may be coming in the near future, but as of now it sounds like I have joint capsulitis in my toes on both feet. This started a bit last year and this year it reared it's ugly head again. It has been so painful that I have had difficulty in even walking around the house, let alone putting in miles around the track in sprint spikes.

This year started out so rough I though that I might be done running, it was so difficult to train because I would show up to practice not knowing if I would be able to do any running. Taking breaks doing cross training, getting different treatment, seeking help from those around me who's profession it is to treat these kinds of things, but to no avail. The problem remained, and persisted.

I feel I have to add that I may be crazy to train for the 400m Hurdles and even crazier to run the race, but I am not an idiot. I was told by multiple medical professionals that running would not make the problem any worse and I just needed to try and get the inflammation out of my joints as much as possible. So treatment and ice were the magic cure for me.

Fall turned into winter and with it the beginning of Indoor season. I really wanted to work my speed this year so I started racing the 60m and 200m to work on that speed. If you have read some of my first few posts you will already know that I pulled my hamstring in February this year (1st time in my life to ever pull anything, and it was quite serious). It took a good 6-8 weeks of very intense and painful rehab and treatment before I was able to get back into sprinting. But the most important thing was, I made it back and that hamstring is stronger than it was before and I believe that I am stronger now having gone through that experience, which blessing I was promised when Kyle laid his hands on my head to give me a blessing of comfort.

The indoor ended and so began a difficult outdoor season. I had ups and downs but each day was a day of uncertainty...

"Will I be able to run today?"

"Will my foot allow me to do what I must to get into shape?"

"What crazy cross training will we need to do if I can't run on the track today?"

"Will I be able to make it through workouts?"



My times reflected that this year. But I'm lucky to have such a supportive Husband and family. I also am blessed to have an incredible coach, who had to get quite inventive this year with my workouts, training, and cross training.

After arriving in Formia, Italy June 1st I met Antonio an athletic trainer who had an ultrasound machine that was not a heating, but a cooling ultrasound. This little machine (well it was quite large to be honest) took so much of the swelling out of my feet that I was able to run again, with minimal pain.

Though all the ups and downs this season I had some really great personal growth as well. I was able to find what I needed to do to run my best race. In the past I had had mental errors that cost me opportunities to run some good times and to place better in races.

Despite the injuries that I have described a bit above, the fact is I was in shape still to run some fast times physically but mentally I was holding myself back. So the coach and I spoke about believing in myself (I must believe that I can do it). Looking at my practices I had a lot of indications that I was ready to run fast, so I had a belief that I could run fast.

The thing that I struggled with the most was my focus. The funny things about focus is I was focused on my race but I was focusing on the middle of the race when my body was still at the starting line. Which is not good, my focus needs to be where ever my body is at that moment in time.

First meet in Europe this year happened to be in Torino, Italy. This race I had decided I was only going to focus on "the next hurdle", "the next hurdle", all the way until the end of the race, this way I was trying to force my focus onto the present. To my surprise and relief it worked and I had the best race of the year.

This breakthrough made me feel like I had not only turned a page in my book of progress, but I felt like I had gone through a few chapters.


On Aug. 10th I arrived in Moscow, with my first race in the World Championships just 2 days away. I was excited and a bit nervous.
The picture is dark because we are in the shadows
Kyle and I in front of the Olympic torch, just outside of the Moscow Olympic Stadium.


THE RACE
Going back to the beginning of this way too long blog entry I spoke about what I believe...
 God knows us and knows when and where we are ready to grow and progress and so gives us an opportunity to see what we will do if left to ourselves.

Well apparently after running in the first round of the Moscow World Championships I need to go back and re-read those chapters in my book of progress I thought I had just flown through, and passed with flying colors.

My mind was a little crazy warming up, it went into hyper-mode and I instead of taking my time and focusing on one thing at a time, and staying in the present I started trying to accomplish multiple things at one time. The dreaded sin of multi-tasking.

 There are times athletes speak of "being in the zone". And I bet everyone has seen athletes who are "in the zone" - if you have never experienced this the best way to describe it is...

photo.JPG
If you can leave reality behind, and your surroundings melt away the more you read and engross yourself into your book, you my friend have "been in the zone". The only way to truly get into the zone is to be focused on the present. You cannot be thinking about how many more pages until the chapter ends, how many more chapters in the book, you must be focused on the sentence you are currently reading. It is the same with sports, you must be focused on the current task at hand. For an athlete to truly be at their best and to be able to walk away and say I did my very best today they have to be in "the zone".  I would not say I choked at Worlds, rather I would say that I gagged a bit. I ended up running 56.53 and finished 19th over all.

The good news is that I feel that I have tremendous support behind me, and I feel that I can move forward from this experience keeping my head up and remembering what I have learned here in Moscow so that the next opportunity that presents itself to me I will be ready to jump right in ready to go.

Frustrating as ever!

Moscow 2013 400M Hurdles Women Heat 4 IAAF World Championship

Wednesday, July 31, 2013

Italian National Finals

With a temperature of 93 degrees, and humidity at 36% - Finals were more ideal racing conditions than the previous days prelims.

I ended up drawing lane 4 for the finals and felt like I was ready to run fast. I got out well the first 6 hurdles. I was moving very efficiently, keeping 15 steps between hurdles. The last few races when changing step patterns from 15 to 16 steps between hurdles I have done a better job at making the transistion much smoother.

I ended up hitting hurdle 8 in the race with both my lead leg and my trail leg, and so I think that killed a bit of my momentum, but it did not break me - I stayed on my feet!

 I ended up 3rd over all and it was still a good race. I thing there are a few things that I need to fine tune and with Kyle arriving on the 31st of July I think we can really get to work on those things. It always feels good to know that you still feel like you can go faster and it is only small things you need to adjust to drop some time.
Just to give you an idea of how hot it was the day before, or how hot it felt like it was the fastest time yesterday was 58.


Picture on the awards stand after the race
Now preparations for Moscow can begin - but to be honest they began months and months ago in the fall when I was doing all my tempo runs and lifting weights, and all of that stuff building my base to carry me through the season. It's true what they say - "Preparation day by day keeps the heart ache away". There's nothing worse than knowing that you could have prepared better but CHOSE not to.

Sunday, July 28, 2013

Italian nationals day 1

One thing true about running. I'm not sure anyone ever likes the look on their face while they are running.


Side views can be a little more flattering because the entire face is not in the forefront of the camera and you can see that the person is actually making progress on their journey how ever long or short it may be.


Apparently I have not forgotten my swimming habits of "blowing" the air out so you can take a breath when you surface again.



I am happy to say that I must not have pulled those running faces so long that they froze.

Today when athletes were asked "how did your race go?" Their reply was "It was hot", then when asked "how was your time?" The reply was "It was very hot!" Everyone just running fast enough to qualify for tomorrow. So "in bocca del lupo" to all competing in the finals.