A Conversation With Olympic Runner Kate Grace

As an elite athlete working towards the Tokyo Summer Olympics, Kate Grace is the embodiment of growth mentality. Kate recently spoke to the Yale Club of Oregon on “Practicing Excellence: Mastering Mind and Body on the Road to the Olympics.”

We saw parallels between her training, college admissions, and SAT or ACT test prep, so we asked her to sit down with us and share more about her dedication to continued improvement. 

In your talk you emphasized mastery over perfection. What's the difference?

Mastery is the orientation towards growth, it's the idea that you can dedicate yourself to becoming better, and the only goal is to continue that process. Whereas mastery is fluid, perfection is static. And a static thing in a moving world is really hard to hold on to. 

On a path of mastery, there isn't really such a thing as "failing." Sometimes events might not go as planned, but the person looking to master their discipline can say they learned how to react in an adverse situation. So that's a positive result, even if maybe they didn't do as well as they had hoped. Outcomes don't matter as much as process. 

Paradoxically, by focusing on process over outcome, I find that I perform better and more consistently, and without as much performance anxiety. 

You described a shift in your training process as you becoming a "student of the sport." What does this mean?

This relates back to the path of mastery. I try to keep a growth mindset. Even when I know a lot about the topic, there is always some new information or different perspective. And if I believe I can always learn something new, that means I believe I can always get better, and that means my progress is in my control. There is not some outside limit on my performance – the only limit is how much work I want to put in. 

How do you track your progress?

I use a training log to track progress. I upload workouts, race and anything else that is relevant.

I've just started using a mental performance log as well. I rate myself each day on my motivation, focus, and attitude. I write down one thing I did well and one thing I can improve. The purpose is just to notice. Results aren't always in your control, but focus, attitude and motivation are. And they can be practiced just like anything else.

What is discomfort training? What other mental techniques help you prepare for competitions? 

Discomfort training is practicing calming your mind when in a stressful situation. The idea is that performance settings are always going to be different – and higher – stress. They might cause someone to have a raised heartbeat, or start sweating. But these are natural reactions. All they mean is that you care about what you are doing! Stress can still be distracting. So by practicing calming your mind, you can do what you always do, even if the body is sending stress signals. 

You practice in other settings that might cause stress. You can create a heightened situation or think of a time when you are normally stressed. For example, I get anxious on airplanes, around needles, and when I feel uncomfortably hot. When I'm in one of those situations, I think of someone I love, think of a happy or calming song, and repeat this phrase: “I am a discomfort master, everything I need to succeed is inside me and it is here to stay.”

And I just try to calm my heartbeat and feel like a bubble of focus in the sea of stress. Practicing allows me to use these same tactics before my performance to keep focused.

How are you dealing with the postponement of the Olympics and the uncertainty of the future?

I let myself be sad in the beginning. Postponements and cancelations suck, no way around that. 

Then I adjusted to the new reality. There is no use hanging on to old plans. Better to accept that there is a new reality, and to plan for doing the best I can given these new constraints. This gets back to the mastery model. Maybe I can't be the perfect athlete with all the shifting regulations, but I can work to be the best version of myself given the circumstances. 

Do you have other advice for students trying to make the most of this time?

Go after things that are bringing you joy. 

This is a weird time. A routine helps with getting in the work even on the days motivation isn't there.

Kate Grace is an American track athlete and Olympian currently training in Portland, Oregon. Learn more about her and her journey on her blog FastK8 or on Instagram (@fastkate).