04: How to Reflect on a "Bad" Race Performance

Hello, my friends and fellow athletes!

Happy New Year! 2023 is already a magnificent year and it’s just going to get better.

Today we are going to discuss - How to reflect on a “bad” race performance.

First - we start every episode with a short message from the Train with HEART program. I believe training requires more than just physical development. It is my mission to develop the whole athlete. My newest program, not only develops and prepares the body for improved athletic performance, but aims to improve the whole person through healing, empowerment, awareness, reflection, and transformation. Today we are going to discuss Reflection.

What is reflective practice?

We have a unique ability to evaluate our own behavior and to carefully think about our actions.

Reflection enables us to develop a continuous review process that leads to expanded knowledge.

Wisdom comes from a reflection of history which gives us the insight to think about the bigger picture of our own life.

Knowledge is power, wisdom is the understanding of that power, and insight is the ability to use that power to make progressive change.

Why is this important?

Reflection gives us the opportunity to look at an experience from a broader perspective. To untangle and sort those emotions and thoughts and critically evaluate details that may not have been apparent at the time. We can extract value from the experience and determine what actions or steps to take that lead to improvement.

Borton’s Model of Reflection is an easy method to use, called “What, So What, Now What.”

What - what happened, what did I see, what did I do, what went well and what didn’t

So What - what did I feel, what did I think, how do I feel now

Now What - what can I learn from this experience, what needs to be improved

In this episode, I am breaking down how to use this model when reflecting on a race that did not go as planned. Using one of my races from 2022, I am tearing down the wall and getting vulnerable to show you how to dig deep and reflect on what went well, what went poorly, how I felt about it, and what I am doing about it.

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