Main Topic: Matching Effort and Expectation
Study: breathing expectations
(source: Canadian Science Publishing)
- The study: tell runners they are breathing different rates of oxygen vs. room air
- In reality: they were all breathing the same room air
- Those thinking they were breathing thin air demonstrated increased labored breathing (dyspnea)
- Leg discomfort did not change
- What do we conclude about things like this? Expectation is a HUGE factor in how we think we are doing when running…
From episode 158, Mismatch Theory: Quick summary
- How we feel vs. how we expected to feel contributes to hazard score.
- Steve Magness defines it as the degree we feel we can endure at a given effort.
- The key variable is expectation.
- The big question is what data are informing the expectation.
- Context is the imperative difference: how much left to run, etc. relative to how long the distance is.
- Example: 2 miles to go means something very different for marathon vs. 5k.
- Expectation- How it should feel?
- Example: marathon feels terrible in the last several miles
- Expectation- How I thought I would feel?
- Example: I thought this pace was going to be easy.
- Or this pace is really hard but it’s slower than I thought.
What do we do about this?
#1. Remove things that influence expectations.
- If the source of the mismatch is pace expectation, don’t look at pace.
- Time goals: stop flipping the coin.
- Past experiences: don’t focus on how bad/how good different moments felt in past experiences.
- Instead focus on how much you are exerting/how you want to feel.
.#2. Orient goals around controllable factors.
- The 4 Disciplines of Execution (McChesney, Huling, and Covey)
- Lead measures–progress is measured by the inputs.
- Success means accomplishing lead measures.
- Keep score accordingly.
#3. Cultivate intuition with deliberate training
- Train to recognize degrees of effort and sustainability of effort.
- Train based on exertion.
- Be reflective and honest: can I execute that effort?