Mental Skills for Ultrarunning with Dr. Justin Ross (2020) | KoopCast Episode 144
Episode outline: Coach Jason Koop speaks with Dr. Justin Ross on mental skills for ultrarunners. How can ultrarunners use awareness, focus, and concentration to improve their performance? How does optimism play a role in training and on race day? Does the meaning we attach to numbers like pace and vertical have an impact on how we view performance? We talk about what ultrarunners can do TODAY to improve their mental skills. I found this conversation fascinating and immediately actionable.
Episode highlights:
(8:54) Why develop mental skills: your mind is integral to your training, parallels to coaching
(20:25) Anxiety: watches, be aware of the meaning you derive from data, managing cognitive load
(31:37) Avoiding the DNF: developing your whys, don’t quit sitting down, waypoints
Our conversation:
(0:00) Intro: recognizing the importance of mental skills, introducing Justin, re-release
(2:27) Justin’s running background: upcoming marathons, trail running
(4:10) Reasons athletes invest in mental skills: life stressors, performance
(5:40) Justin’s clients: little league baseball, professional runners, amateur athletes
(8:54) Why develop mental skills: your mind is integral to your training, parallels to coaching
(10:47) Where to start: awareness, combating discomfort, focus and concentration
(13:30) Mental toughness: DNFs, willingness to continue, optimism
(16:23) Anecdote: Outward Bound at Leadville, group DNFs, mental shutdown
(18:50) Creating optimism: fabricating positivity
(20:25) Anxiety: watches, be aware of the meaning you derive from data, managing cognitive load
(25:15) Anecdote: Taping power meters in Olympic training
(26:00) Getting over pace: from road to trails, awareness, hiding your splits, validation
(30:01) Anecdote: pacing for marathons, turning off watch alarms
(31:37) Avoiding the DNF: developing your whys, don’t quit sitting down, waypoints
(35:10) Get out of the aid station: Tor Des Geants anecdote, comfort
(36:40) Be comfortable being uncomfortable: hard training programs, developing mental skills
(38:31) Trust in training: the three-layered approach, data, chart your progress
(42:32) Hierarchy of techniques: awareness, focus, concentration, narratives, cognitive appraisal, willingness, optimism
(46:28) Mindfulness: distraction, awareness, take agency
(47:46) One strategy to try right now: awareness of your mental skills, priming
(50:32) Wrap-up: where to find Justin, giving thanks
(51:30) Outro: everyone can benefit from mental skills, plugs
Additional resources:
Buy Koop’s new book on Amazon or Audible
Information on coaching-www.trainright.com
Koop’s Social Media
Twitter/Instagram- @jasonkoop