Learn to shift your focus; develop a narrow focus as you work to give your best effort and a broad focus as you recover and reset your intensity. Narrow focus is the ability to concentrate on the task in front of you. Broad focus is the ability to see the big picture and review your options with clarity.

I asked Todd Iacovelli, the standout runner for the Michigan Men's track program, "So what is the biggest challenge for you running in college?"

Todd thought about it and then responded, "To learn how to focus on giving my best effort in a workout or race and not worry about the external results. This November I will run in a National meet where I will have to run the race of my life to finish in the top 100. To be competitive in such a talented field, I will have to be inner-directed and run within myself: accept the situation and my position in the field; stay present, stay positive and feel my run. If I go negative, I will run tight and lose any chance of being competitive."

Todd went on to explain how he has matured after two years of competition in college. "For the past two years, I struggled to keep up with the volume of work required in this program. I was so consumed by the need to win and be the best, that I was never able to relax and feel good about my running and myself. My inability to accept my situation and see the "big picture" kept me on the verge of getting sick or injured. This summer I decided that I needed to change my performance goals from winning and being the best to accepting my situation and giving my best effort. This change has made all of the difference in my running. I'm now able to do the work, be competitive, have fun and enjoy college."

Todd has learned a simple truth. The key to devoting himself completely to running is in his focus. Specifically, the ability to shift his focus between the narrow scope of giving his best effort and the broad scope of accepting the results.

In his words, "The work load is still intense. We run up to 80 miles per week at 6 minutes per mile or better, and spend additional time lifting weights, stretching, figuring out how to eat just right, stay hydrated and do the inner work of breathing, mentally rehearsing each practice and race and then debriefing the results. The difference now is that I know when to be intense and when to relax."

To shift your focus, you must be able to move back and forth between being intense and relaxed.

Narrow Focus: This is the state of intense concentration; the ability to select the right thoughts and feel the task in front of you.

To shift your focus from narrow to broad, take a deep breath and relax your mind and your body. Literally step back from the activity and relax your eyes and soften your vision. Continue to breathe in a relaxed manner and take everything in while being sensitive to your surroundings.

Broad Focus: You engage in external observation; see the big picture, accept your situation, and feel at ease. This expanded vision allows you to review your options with clarity, appreciate, and enjoy the challenge of your endurance training and competition.

To shift your focus from broad to a narrow, take a deep breath, relax your mind and body and concentrate on the task in front of you.

Keep it Simple: To shift your focus, show up rested and ready, eager to concentrate on your workout or race plan and relax when you can. With practice and discipline, you can learn to transcend your situation, relax, shift your focus and experience the satisfaction of doing what you love.