Day by day

Fitness isn't built with occasional transformational mega sessions. It comes day by day, one training at a time, with the right recovery to allow the body to adapt.

Learning and growth isn't created with the occasional transformational workshop. It comes day by day, one action at a time, with the right recovery to allow the mind to process and integrate what it has experienced.

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Which benchmark to use?

So what should we measure ourselves against to know if we are making progress?

A competitor?

The best in the world?

Perfection?

The flaw in all three is obvious. Your competitor may be getting worse not better (car makers benchmarking themselves against GM in the 1980s). The 'best' may be about to become irrelevant (film makers benchmarking themselves against Kodak in the 1990s). And perfection is unobtainable so we will always fail against that standard.

How about benchmarking against ourselves. Ourselves from a week ago or a month ago or a year ago - choose a timeframe that is appropriate for what is being measured (e.g. fitness is good to measure over months rather than compared to last week).

Are we better than our former self? It is the only comparison that really matters. Best of all, we own the progress completely.

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Use it or lose it

This week I went to Yoga for the first time in a month. Summer holidays, mine and the teacher’s, had meant a break. The class was a horror show for me. My strength had declined, co-ordination was all over the place and as for my balance…

In contrast I also did running drills for the first time in month. They were smooth and with no discernible quality difference from a month ago. So what was going on?

Yoga is a newish skill for me in the last couple of years. I practice once or twice a week with gaps here and there when I’m away on business. The result is that the movement patterns aren’t yet burned into my deep memory. Any let up in practice and I quickly start to go backwards in my skill level.

Running is a different game. I’ve been doing it since I was 18 months old. I’ve practiced specific technical drills countless times. The nerve cells in the relevant pathways are coated deeply in myelin and the complex skills of those drills are now as good as unforgettable.

Sport shines a bright spotlight on this learning regression when we miss practice but what about less visible skills. The kind of stuff we ‘learn’ on training courses at work and then practice only periodically while kidding ourselves and our boss that we really have improved.

Great training may start with an inspiring experience to show us new skills and get us going but it requires sustained, focused practice over an extended period of time to really shift our skill level to the point where it becomes automatic. It is one of the big challenges of the time for businesses - how to create that learning environment for employees (and suppliers, customers and freelancers?). There is much that can be learned from elite performers in sport and the arts when it comes to designing learning programs.

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Who is it for?

Your product, the thing you make or do. Who is it really for?

Watching the World Athletics Championships last week left me feeling that much of the time the product is made for the people who organise the event rather than the people who are paying to watch it or even the athletes who provide the entertainment.

Some examples:

1.     The final night had 5 track races and 2 field events spread over more than 2 hours. Plenty of time for everything to have undivided attention. And yet, the climax of the men’s high jump takes place during the women’s 5000m final. Where do you look as a spectator during the closing laps of the 5000m? What does live TV show? Why not pause the High Jump or jump during the early laps.

2.     Monday night had an utterly compelling women’s triple jump. Ibarguen (photo) and Rojas trading the lead several times and the competition going to the final round. But it was lost amongst all the other events. Why not shine a spotlight on the athletes – literally. Their choice of colour (and music even). Imagine Ibarguen blasting down the runway, hair trailing, in a blaze of bright light which follows her into the sky as she leaps for Gold.

3.     The call room. For non-athletes this is where the competitors assemble before their competition. At Championships this can be up to 40 minutes before the event starts. So it means you have to warm up, report to the call room, then sit around getting cold. Its part of athletics and as a developing athlete you learn to deal with this at English Schools, Regional and the National Championships so by the time you get to World/Olympic competition it is second nature. But it still has a negative impact on athlete performance – witness Bolt in the 4x100m tweaking his hamstring. Why do we do it? In the old days it was to give out numbers and lane assignments and generally to make sure that the athletes were there on time. But this is 2017 with professional athletes and electronic timing. There must be a better way that maximises athlete performance and hence customer enjoyment.

Athletics needs to take a long hard look at its product and ask who is it really made for – spectators, athletes or the organisers?

What about your product?

Call room insight - check out this excellent piece from former World Champion Dai Greene

 

Something small

You know the kind of thing. Its small, we know it will make a difference and yet we keep avoiding it.

When I was an athlete, one of mine was replacing a couple of my four daily cups a coffee with water. Better hydration, better sleep, prizes worth having as an athlete. For years I managed to avoid changing my situation, it was bonkers really. Then one day I just did it. And the next day. And in no time it became permanent.

What is your small thing to change this week in pursuit of better performance?

Re-write the rules

The conventional wisdom says that a guy of 1.96m (6’ 5”) can’t run the 100m well. His limbs are going to be just too long and that means that by the time he has got out of the start position, through the acceleration phase and into his stride then he will be too far behind to catch up. There is a reason that many of the top 100m sprinters are between 1.78m and 1.88m (5’ 10” and 6’2” tall).

But what if you find a way to re-write the rules?

Usain Bolt started life as a 200m runner – he was tall even as a kid, hitting his peak height by the age of 16. But when he turned his mind to the 100m he worked on his start technique to reduce that handicap of being tall. He adjusted his race tactics to get upright in less time than the conventional wisdom says is ideal for the 100m and ultimately that enables him to unleash his top speed sooner and for longer.

The effect of re-writing the rules of 100m sprinting we witnessed for a decade, with his c.41 strides taking him clear of the competition time and time again.

The question is, what conventional wisdom (rules) do we adhere to that could be ripe for re-writing?

When 'No compromise' becomes 'Win at all costs'

For several years now the mantra of UK Sport, the body which largely funds the British Olympic Sports, has been ‘No Comprise’. It is an approach which has brought massive success as measured by medals in the last 3 Summer Olympics.

Similar mantras have been adopted in business in pursuit of outstanding results and there is much business literature which focuses on these success stories. But what happens at the edge, when ‘No compromise’ morphs into ‘Win at all costs’ and what can organisations do to ensure that they stay true to their original intentions?

In recent years we have seen many examples of where ‘No Compromise’ strays into grey areas or even worse. In sport we have the bullying allegations at British Cycling, the McLaren 'spygate', Half Marathon winners cutting the course and the notorious Jiffy bag/shoddy medical record keeping at Team Sky. Businesses have equally been caught short. Tesco was so focused on sales targets that it lost sight of the accounting rules and importance of its relationships with suppliers while Volkswagen simply falsified emissions data because ‘everybody else does it’.

How do professional organisations run by smart people get themselves into these situations?

In pursuit of results ‘No compromise’ can lead people to stray into grey areas, especially when it comes to behaviour. The message is clear, results come first everything else second. What follows is not necessarily illegal but it is often unethical and certainly not what the original ‘No compromise’ approach envisaged. From there it is a very short step to breaking the rules when the pressure is really on to deliver results.

What can leaders do to ensure that their organisation avoid this trap?

When setting difficult targets with potentially big negative consequences there is a huge responsibility to ensure that the targets are realistic and that the resources to achieve them are available. If you are an Olympic sport with a large percentage of your future funding (and no alternative sources) determined by the number of medals that you win then straying into the grey zone becomes an option to preserve your funding. If you are a Retail or Auto Executive with impossible sales targets and your job on the line, then stepping over the line can become tempting – especially if you witness others doing it. If your people don’t believe that they can achieve the goal fairly then you are exposing your organisation to the risk that will achieve it unfairly with all the consequences that entails.

Leaders also need to be absolutely clear about where the boundaries lie. If the line is drawn at illegal/against the rules then you are inviting people to step into the grey areas, especially as every individual will have their own interpretation of what is ethical based on their own values and experiences. Leaders need to set the standard of behaviour expected and role model it visibly, calling out situations where the standard drops. The obvious consequence of this is if that standards come first then sometimes the results will not be achieved.

If you want to avoid the reputational damage that comes with straying into the grey areas of ‘No compromise’ then standards of behaviour have to come before results.

Choose your environment

I recently pulled out a stack of old DVD's and chose to watch the Shawshank Redemption for the first time in years. Its a great film and one of the many lines that jumped out at me comes towards the end when the wrongly convicted Andy is finalising his escape plans and he says to Red "I had to come to prison to become a crook".

The culture in which we live has a huge impact on us. It may be difficult to choose the country that we are born in or the family that we grow up in but we certainly have lots of choice about the  organisation we choose to work in or the sports team we train with.

How good for you are your current environments? Do they serve bring out the best in you or lead you to play below your best?

 

Making it look easy

Watch any master at work and they make it look easy. Lang Lang playing piano, Eliud Kipchoge racing a marathon, Sir Ian McKellen acting in the West End. You know that they have worked for years honing their craft to a level most people can’t even imagine.

Even folks who are just pretty good; like the local road running matador and those guys who make cool youtube videos that you wish you could replicate were once ordinary until they started to learn and improve.

What marks out all these people from the ordinary Joe is that they are prepared to stretch themselves. They seek out new knowledge from teachers, people who inspire them and have been there before. They work on their craft relentlessly, trying out new things, getting feedback on what works and what doesn’t. Over time their reward is increasing mastery.

Not of all of us can become a Lang Lang, Eliud or Sir Ian. But many of us aren’t even pushing to explore the limits of our potential. What could happen if we sought out a teacher and worked on improving our craft?

Ego is the enemy of team

If you want to get better and perform at a higher level the chances are that you will need to work with other people who are just as skilled and high-performing as you, if not more so. 

We need to shift our mindset from comparing ourselves with the others, to embracing what they bring. When we stop needing to be better than potential collaborators then great things can happen.

We all know of teams in work or sport that ended up being less than the sum of their parts because ego got in the way.

Hoping or preparing...

Fingers crossed is a common strategy for race day.

Hoping for a performance that your training indicates is unlikely, that the weather is 'normal', that the energy drinks don't upset your stomach, that your new running shoes give you a couple of seconds a mile rather than blisters...

On the other hand, preparing appropriately is far more likely to be a winning strategy.

Doing the right training at the right time, practicing in different weather conditions (especially extremes), testing out the energy drinks and wearing in your new shoes before the race.

A little preparing beats a lot of hoping.

Throw away the watch

When the RunNudge launched in the autumn one of the most fun parts for me was seeing which nudges got people engaged and really thinking about their running.

This was the first in the series and the title says it all. Its also a great metaphor for other parts of our life. How often do we find ourselves measuring things out of habit that really don't need to be measured - i'm particularly thinking about work here !!

If you haven't yet signed up for the RunNudge here is that first nudge on our Facebook page to get you on your way. 

Saying no to be able to say yes

What’s your priority? What are you saying yes to right now?

A question I often ask business leaders and athletes alike. All too often the reply is a long laundry list of things that need doing. As much as saying yes, prioritisation means saying no to things, potentially lots of things, in order to focus time and attention on what really matters.

When you are planning your running training, what is your priority at any given time? Is it developing your sprinting speed, your all round body strength, your marathon endurance, something else?

A priority doesn’t need to be for ever. Its just what you are focusing on right now, for a period of time to achieve a specific goal.

What’s your priority?

p.s. if you liked this, sign up for the regular RunNudge to help you improve your running

Re-charging the batteries

April was marathon season.

London and Boston took centre stage while for those who weren’t lucky enough or fast enough to get entries for London or Boston many smaller marathons all round the world provided a stage on which to perform.

Training for a marathon is a big commitment. It’s a commitment of time and energy to prepare. It’s a commitment to push yourself on race day knowing that your body will be bashed up at the end of the race and your psychological reserves drained.

That’s why the best in the world take a proper break after a marathon to recover and recharge – both physically and mentally.

The same principal applies in all walks of life. Making a sustained effort is draining. It may be rewarding but we also need to respect what it has taken out of us. Whether it is running your first marathon, moving house or delivering that big project at work, downtime to recharge is essential if we want to be able to perform again at the top of our game.

How often do you finding yourself charging headlong from one project to the next without taking time to re-charge your batteries like a champion?

Set the standard

Our time is precious. When its gone, its gone. No pause and rewind. Respecting our time and that of others is a mark of a high performing individual and indeed organisation.

How often do you find yourself in a situation where people turn up late, leave early or aren't fully engaged in what we are saying and doing when we have taken time to prepare and show up? Be honest and challenge yourself as well, how good are you at respecting the time of your training partners, supporters and colleagues at work?

The best training group I ever ran with were brilliant with time. The warm up started on time, training started on time and there was no messing about. Fun yes, space to be flexible yes, but running late no. It didn't require the coach to be cracking the whip and on the occasions when he was held up the athletes got on with training. It was our culture. We were there to improve and using our time wisely was important to us.

The standard we operate to is in our gift. We can be clear when we expect to start and we can follow through on that commitment. The late comers will soon get the message when they find their training group has left without them or the meeting has begun.

Set some standards where it matters and raise the performance of yourself and those around you.

Windback weekend - learn from the best

Venus v Serena and Roger v Rafa, it must be 2007 right? Sports fans love an inspiring comeback story and seeing these 4 true greats playing the 2017 Australian Open finals this weekend will be a delight for many.

I want to take a look at two lessons in particular that we can take away from Roger Federer's performance in Melbourne.

Go back to 2013 and Federer had a disastrous season. Knocked out of Wimbledon early, out of form in other tournaments and the wrong side of 30, people were ready to retire him. Instead Roger took a long, hard, objective look at his circumstances. He understood that the context in which he was playing was changing. His old baseline rival Nadal was fading and the new kids Djokovic and Murray were fitter than any players had been before, meaning they could play at a higher intensity and for longer. Add to that the inevitable physical decline in a player who had been on tour for more than 10 years and Federer realised that to remain competitive he needed to change his game. He need to play shorter points and that required changing some tennis habits of a lifetime. Turning to serve and volley maestro Stefan Edberg, Federer re-modelled his game and played the most aggressive tennis of his career during 2014 and 2015 during which time he made another 3 grand slam finals.

The first lesson: honestly evaluate your situation - both the context you find yourself operating in and your capabilities for that situation. If they don't match you need to adapt and change something. Whether its sport or business, as Australian rugby coach Eddie Jones and many others have testified 'the only sustainable competitive advantage is to learn faster than your competitors'.

Parting ways with Edberg at the start of 2016 Federer spent much of season injured before returning to competition with a bang in 2017. What has surprised many is how both Roger and Rafa have been able to play so many hard matches and sustain the intensity over 2 weeks. This just goes to show that after years of hard training and competing the body (and mind) often benefit from an extended rest to allow full regeneration and super-compensation to take place. When many Olympic sports were less professional athletes often took a down year between Olympic games to let themselves recharge. On a smaller scale I witness this all the time in sport when athlete have taken a proper end of season break and after a short training build up they can perform at the same level or higher than the season before.

The second lesson: learn to love recovery. Plan an occasional longer break in both sport and work to fully regenerate mind and body.

Roll on the finals and hopefully that classic that all fans want to see.