Here are some visualization techniques that I use - wrapped in some funny stories.

Visualization on the run

• As mentioned above, visualization is most powerful while you’re actually training for that goal. In my case, I was running on the treadmill in the gym after I had already cycled 90 km outdoors. This brick session was part of my training for the upcoming IronMan 70.3. While I was on the treadmill in a busy gym, I was looking over the sea in the direction where the IronMan 70.3 would take place (yes, I am very fortunate that I overlook the sea and nature from the treadmill in the gym). I imagined how it would look like and feel running there, the actual road, full with spectators cheering me and the others on. In my imagination I was giving high-fives to the spectators :) I was so in my zone! I could clearly see it in front of my eyes! I saw the finish line, the red carpet you run on in the last few meters, the people cheer even louder and I’m thinking to myself: “OMG! I’m really finishing it! I’m really finishing it!” And in that moment the treadmill timer said that I achieved the goal that I set and because I was in the zone visualizing how I’m crossing the finish line, I clapped my hands, threw my fists in the air and screamed YESSSS!!!! Not realizing at all that I’m actually on a treadmill in the gym! HAHA…you should have seen my face when I realized that I’m in the gym and the people were looking at me like I have completely lost the plot. I just laughed about myself and at the same time I was so proud that finished this exhausting training session - with the help and power of visualization.

• Another example where I used the power of visualization was during my last ultra trail run challenge. In the first half of the challenge, I visualized how it’ll feel when I get to the midpoint where I’d see my friend waiting for me and cheering me on. Knowing that he’d be there supporting me, spurred me on. In the last parts of the ultra trail run, I visualized how it’ll feel when I see him next. That’d be in the finisher area. I imaged how I would cross the finish line with a big smile on my face and just run into his arms giving him a big hug and share this moment with a friend. Again, by imaging this moment, it energized me so much that I just kept on running and guess what: It actually became true.

Vision Board

I have a vision board made of cork at home. I structured my vision board into three main parts:

• Visions = Something that seems beyond my wildest dreams or capabilities

• Dreams = Something that seems out of reach to achieve but there’s still a little hope/whisper inside me that says: Well, perhaps I could achieve it one day if I only work hard enough for it

• Goals = Something that I can’t achieve right now but I know by training hard and working for it, I will achieve it someday

Each part has post-its, pictures, postcards, inspirational quotes, etc. pinned to it. I look at this vision board daily and imagine how it must feel when (not if) I’m going to achieve these things. The stronger my visualization, the more goosebumps and excitement I get. I keep this board updated. So once I achieved a goal, I take down the pin and replace it with a picture of that moment. And more interestingly, my post-its where I have written on my wildest dreams or visions, move to another part after time! For example, a few years ago I had a post-it in the “Vision” part on my board that said “Running a 100 km Ultra Trail Run”. Back then it seemed so audacious and impossible for me to do that and look at me now: After years and years of hard and passionate training, this post-it actually moved to the “Goals” section on my vision board. By the way, my vision board doesn’t only contain sports related topics. They cover pretty much every aspect in my life; i.e. relationships, finance, work, health, being of service for others, etc.

Actual printouts

If you’re as lucky as I am then you have friends who truly believe in you and support you however they can along the way. I can’t express in words how grateful I am for my true friends - you know who you are. They helped with my visualization practice by surprising me with the following gifts:

• A printed out picture showing me holding the winner banner of the IronMan whilst crossing the finish line! Can you imagine that! My friend manipulated the image so it looks like it’s really me on that pic :) It’s on my vision board and I can’t wait to replace it with the real one ;) Every time I look at this picture, it makes me smile and I get goosebumps by only imagining how it must feel when I really cross that finish line and also when I’m going to tell my friend that I really did it and that she was one of the reasons why I achieved it.

• Another gift from a true friend were two little metal plates that you can put on your shoe laces or on a wrist band so you can see it during the challenge. On these two plates was written: “One resilient bastard.” Background story: This friend was the first person I told that I want to do an IronMan 70.3 in the future. I asked him how crazy or absurd this idea was and his answer was: “I know you’re going to do it because you are one resilient bastard.” We bursted out in laughter and I knew he got my back and that he’s right: I’m going to do whatever it takes to achieve this goal one day.

• One more really cool gift this friend gave me was a picture frame specifically for sport achievements where you can put in your BiB number and medal. This empty frame is in my living room where I see it daily. When I look at it, I imagine how it’ll look like and feel when I finally hang it on the wall filled with my BiB number and medal.

Last but not least I’d like to tell you that the moment when you’ve achieved your goal, feels even better than you can ever imagine. So go for it. Close your eyes, take a deep breath in and visualize what it is that you want to achieve. Can you see it? Can you feel it? Yes? Then keep working on your visualization practice and come up with a plan how you’re going to achieve it. I know you can and will.