Coaching – Emma Williams: Latin tutor

Psychology matters

Most people understand that resilience is important. I’m not sure there is anyone from any walk of life who would argue that resilience is overrated and/or an unnecessary life-skill. What people tend to disagree on is the level of challenge. How much resilience should we demand of ourselves and our children? How much pressure is too much? If we could answer this question, we could probably find the answer to much of life, and we could certainly write the text book on parenting.

I’m a reasonably strong believer in the fact that most things that are worth doing are hard work, including the process of study. The fact that study is hard is rarely denied by students or by their parents, but what’s interesting is what you find when you unpack these beliefs a little further. I often refer clients to a book by the university lecturer and psychologist Dr. Paul Penn, who has written an outstanding book on the psychology of effective study. He argues that most students avoid more effective methods because they are actually under the false impression that the process of studying should come easily to them. In a recent post on LinkedIn, Paul wrote the following: “I can’t emphasise enough how important it is to convey to students that their intuition about what works and what doesn’t work when it comes to studying is often wrong. This is why the entire first chapter of my book is dedicated to metacognition and specifically how a raft of metacognitive errors can compel students to persist with ineffective studying methods because they “feel good or right”. Chief among these errors is the conflation of ease with effectiveness and short-term performance with longer-term learning. The notion that learning is supposed to be an effortful and difficult process is often revelatory to students (in a good way), because they tend to assume that finding studying challenging is a negative indictment on them and therefore gravitate towards ineffective methods such as re-reading, that generate illusory impressions of progress. Once they realise that failure is an integral part of learning, difficulty is often desirable and short-term performance should not be confused with longer-term learning, they are much more amenable to implementing advice on effective studying.“

The emphasis is mine, as I feel the final words in this quote are absolutely crucial. In recent months I have started using more and more analogies to explain this phenomenon to the young learners that I work with. Many youngsters in their mid to late teens play sport or work out at the gym, indeed there is a significant trend in that generation for weight and resistance training (when I was at school the trend was all aerobics and feeling the burn). While not every student works out, a notable number of them either do so or at least have a vague grasp of the concept. It can be really useful to their understanding of study to liken their efforts to a workout in the gym. Weight-lifting is a process which should be done to the point of failure, or near-failure. Just because you have found it impossible to lift an 8 kilo weight for the eighth time, that does not render your workout worthless: quite the opposite, in fact. The very fact that you have worked on those muscles to the point of failure or near-failure is the very same process that builds muscle and will make the lifting easier in the long-run. So short-term “failures” lead to long-term gains.

This is all well and good, and it’s important to explain this underlying truth to those who are new to the process of study (or, indeed, to working out). But I think there are other things that we can always do to support ourselves through such challenges, whatever they may be, and these come down to the fact that we need to forgive ourselves for the inescapable fact that the vast majority of us are naturally reluctant to leave our comfort zones. We’ve all met the odd exceptional person who runs endurance marathons across the arctic or the desert or both in the same week. These people are not useful models. The overwhelming majority of us find it hard to motivate ourselves to stick with things that are difficult and, to take inspiration from James Clear, author of Atomic Habits, we need to accept that fact and to help ourselves out by removing as many barriers as possible. It is not productive or effective to tell ourselves we’re useless when we feel like giving up: it is much more useful to investigate whether we could be doing something slightly differently in order to mitigate against the likelihood of giving up. This is something that many teenagers fall foul of, especially those with a perfectionist streak: they set themselves up for inevitable long-term failure by failing to forgive themselves for short-term defeats.

As regular readers will know, I am currently in the process of learning to run on a regular basis. I experimented with the Couch to 5K programme and then switched to using music instead. Try as I might, I hit a wall when it came to running for anything longer than three to four minutes and I was becoming frustrated and upset by my lack of progress. I wasn’t enjoying the runs I was doing, in fact I was starting to dread them, and a little voice in my head was starting to say: you’re not going to stick with this.

Rather than beating myself up, I addressed the fact that I was at risk of giving up and faced it head-on. Let’s be honest, for every person on social media announcing their incredible progress at a feat such as running, there are at least ten, possibly twenty others, who have quietly given up on the whole thing. I don’t want to be in that group. To quote Marie Murphy, Professor of exercise and health at Ulster university, “the best form of exercise is the one you will do. That trumps everything else.” While fitness experts can argue about the minutiae of marginal gains and optimal exercise programmes, the general population is getting less and less fit because they’re not doing any of it. Sure, it would be optimal if I could stick with pushing myself to run for more than four minutes: but if I find this so miserable that I give up altogether, the end result will be entirely negative. So, I’ve completely switched the process and am now using the walk-run method, starting with 30 seconds of each. It is utterly blissful and I am enjoying the process again. This week, I cut the walk break by five seconds, so running for 30 seconds and then walking for 25 and it was absolutely fine. I will continue to reduce the walk breaks marginally, and see how that goes.

Somewhat anxiously, I shared my decision with a friend. This friend, by the way, can run 10K without stopping or taking a walk break. She told me I’d made absolutely the right decision and reinforced the mantra that sticking with the process was more important than anything else. We chatted about the psychology of cutting the walk times rather than increasing the run-times. Ultimately, the result will (hopefully) be the same, but for me there is something about the psychology of “I only have to run for 30 seconds!” that really works for me. She related a conversation that she had overheard at a swimming pool, where one woman was saying that she preferred 50m to 25m pools (“30 lengths feels so much easier than 60!”) whilst the other preferred 25m (“but each 50m length is sooooo long!”). As my friend pointed out, each of those swimmers is ultimately doing the same workout, but they feel differently about the two different approaches, and that’s what matters. Whatever happens, the trick is to adjust your challenges so that they remain challenges but are not so insurmountable that you risk calling it a day.

If there is a magic formula for that and someone discovers it, they’ll make a fortune.

Fit for Purpose

It’s now been several weeks since I decided to start running again and I am thrilled to report that I remain pain-free. Now confident that I am no less capable of running than anybody else, I have started to settle into a routine. With my anxieties behind me, what I’m left with is the long, slow road towards progress and my individual end goal, which is to be able to run to the next village and back. As a result of focusing on this, I have concluded that the app I have been using – my curriculum for running, if you like – is not quite fit for purpose.

Curriculum design is notoriously challenging and I’ll confess to being pretty depressed at how little thought and energy many Classics departments are apparently putting into it. I have countless clients in schools who are still blindly following the Cambridge Latin Course, right down to the detail. They make their students learn the vocabulary listed at the end of each chapter, presumably out of an inertia that prevents them from producing a more useful set of lists for students to learn. Some schools make an effort to remove words that are irrelevant to the GCSE examination, but they are in the minority. I have students who have been taught the gerundive of obligation purely because it appears in chapter 26 and despite the fact that it has not been on the GCSE syllabus since prior to 2018; I’d love to say that this is because their teacher believes it is exactly the right thing to teach them at that point, but the reality is of course that they are merely following the text book. It really is pretty depressing.

Since the last paradigm shift in the criteria used by HMI to inspect state schools, most departments have undergone a major curriculum review. Inspectors are looking for a clear and coherent narrative in a school’s curricula, one that can be articulated and justified by each Head of Department and by all relevant teaching staff. To me, this makes a huge amount of sense and indeed it’s somewhat alarming that the entire philosophy took so long to crystalise in the minds of our inspectors. Luckily for me, it was a process I had already embarked upon. I had long realised that courses such as the CLC were failing dismally in the task of preparing students for the GCSE examinations, and I had torn up the Scheme of Work I had that was based upon this course. I had the privilege of being the sole teacher of my subject from ab initio to GCSE, a powerful position indeed. I was therefore able to start from first principles: what do students need to know and what skills do they need to have acquired by the end of Year 11? Working backwards from that, I re-wrote the entire curriculum from the ground up.

Likewise, I have recently been reflecting upon my end goal when it comes to running. The Couch to 5K programme has as many detractors as it has fans and while I can see that it is terrific in many ways, it isn’t working for me. First of all, I am finding its attempt to provide coaching is totally missing the mark. The final straw was during the third week, when I found myself doubled over as I tried to catch my breath, listening to the voice of Steve Cram saying “you might find things are getting a little easier now.” Actually, Steve, they weren’t at that particular moment! He followed it up with “if you’re not finding it any easier, that’s ok too,” but frankly I was already furious. The very suggestion that I should be finding things easier had been voiced at one of my low points, and believe you me it’s not what you want to hear when you’re gasping for oxygen like a fish out of water. It’s also somewhat annoying that while you’re encouraged to repeat runs as often as you need to, doing so means you have to listen to the voice saying that you’re done with that week and ready to move onto the next one. All in all, there’s an obvious limit to how successfully one can listen to a coach who is not there in person, not witnessing the realities of your own individual progress.

So, I have ditched the app and instead I am using music as my companion. On a friend’s advice, I have made use of a quite remarkably geeky website which martials various tunes into beats per minute and have found a few familiar tracks that match my running pace exactly. At the moment, I have reached the point where I am running for the whole of one track, then walking for another. This means that I am now able to run for around three and a half minutes at a time, which is already a massive improvement on the position I was in a few weeks ago. I am also going to make proactive use of the route that I run to progress to the next stage. My goal is to be able to run along the canal to the next village and back, a distance of around three and a half kilometres; once I’m able to do this, I can then set myself the goal of gradually decreasing the amount of time that it takes me. The route is slightly uphill on the way out and downhill on the way home, so my plan is to attempt the whole distance on the home run first – the psychological benefit of being on the way home plus the fact that it’s downhill should make it much more manageable than attempting to complete the whole thing on the way out: I’m quite stunned at how much a brief incline can slow me down at the moment! But the run home is within my sights as the next viable target.

So far I am enjoying going it alone, without the smug voice of Steve Cram telling me I might be finding things easier. The process has been a reminder of many things: how tough it is to start something new but how rewarding it is to observe tangible progress in a short space of time, however hard the process still seems to be. It is a reminder that it can be easy to forget the progress one is indeed making: as I am panting for air at the end of three and a half minutes, I have to remind myself that I was doing so after 60 seconds just two or three weeks ago. The difficult thing about progress is that it is always challenging: if you’re not slightly out of your comfort zone then you’re not achieving much, so it sometimes feels like it isn’t getting easier. The truth is usually that you’ve improved beyond all measure: you just keep shifting the goalposts.

Routines and comfort zones

As I write this, I’m in absolute agony. I can barely move without yelping. Rolling over in bed has been a challenge and I am getting up out of my chair like a 70-year-old. There’s me thinking that I normally make myself work hard on my twice-weekly visits to the gym. Turns out that – for quite some time – I’ve just been playing at it.

Don’t get me wrong, I’ve been making progress. On several of the machines, I can now select a heavier option than I have been able to previously, and my strength has definitely continued to improve incrementally. But if I’m honest, that progress has been very, very slow and has quite possibly reached a plateau over the last few weeks.

This week, in place of the deep-tissue massage and advice-session I normally get from my physical therapist, we met at the gym and he coached me in my usual routines. Flipping heck. I truly had not realised just how much I was staying in my comfort zone and what a difference it would make to me, having someone to push me beyond it. While Greg is anything but a Sargeant Major type, it’s amazing what a great motivator it is to have someone beside you, telling you to add more weight, stretch a bit further, try a bit harder.

“What weights should we use for walking lunges?” he asked. “Um … 4s or 5s?” I said, hopefully, knowing full well that he would push me up to working with 6s. Off he jogged to the weight store and returned, brimming with mischief. “They didn’t have any 6s,” he said, nonchalantly. “Try with these 8s.”

Ignoring this transparent deceit and weighed down by an extra 16 kilos on top of my body weight of 47, I waggled my way through a series of walking lunges. Greg did the same beside me, holding more than double the weight and chatting all the time about his son and his daughter. I’ve taught both of them, of course, because, as an ex-teacher in the village comprehensive, it is a local by-law that I must have taught the children of every single community service-provider: the personal trainer, the Sainsbury’s delivery guy, the gardener, the builder, the roofer, the butcher, the baker, the candlestick maker. While Greg chatted, I puffed and panted and my glutei maximi made it more than apparent to me that there would be trouble ahead. Yesterday and today, that trouble became manifest.

Over the last 48 hours I have felt almost as bad as I did on the very first occasion I tried this new-fangled business of resistance training. Ouch. It’s been a serious wake up call, the sudden realisation that – while habits and routines are essential and the stuff of a (healthy) life – they carry with them the risk of complacency and comfort. Things have been way too easy at the gym recently, because I have let them be so. I cannot remember the last time that I experienced serious delayed-onset muscle soreness after a visit, and that’s something to work on from here.

This week, I also met a new client, one who is struggling when it comes to committing her work to memory. Whether it be the set text, noun endings or vocabulary, there is a serious amount of rote-learning required in the subject of Latin, and many students struggle with the sheer volume of what they need to commit to long-term memory. Supposedly, she has been doing all the right things and has made regular use of flashcards, but the fact that the process is not working is most likely because it’s been too comfortable.

So, I encouraged her to work proactively on selecting the cards that she is struggling with and focus on those. Flashcards are for the words you don’t know, not the ones you do. I also warned against the well-known risk attached to using the flashcards alone, rather than getting somebody else to test you – the temptation to turn the card over too quickly and allow yourself to recognise the answer rather than to hold off until you retrieve it can be great; indeed it can be something that students do unconsciously, without even realising it. Putting somebody else in charge of the cards is a great way to mitigate against this risk. “It should feel uncomfortable,” I preached. “If you’re finding the flashcards too easy, you’re doing it wrong.” Huh. Physician, heal thyself, I thought ruefully this morning, as my muscles caterwauled their protest against Monday’s new and unusual routines.

What has this taught me? Well, it’s been a bit of a jolt. It has reminded me that we are all susceptible to the almost inevitable tendency to settle into a comfort zone, to keep patting ourselves on the back for a job well done when in reality we’ve done very little. It has also reminded me that going it alone is inherently flawed. I really understand why people hire personal trainers on a long-term basis – not because any of the exercises that they are doing are particularly complex or dangerous or requiring an expert, but because it’s just too easy not to push yourself. Paying someone to motivate you can be hugely valuable, and this has given me pause for thought. While I’m not sure it’s necessary for me to hire someone to train with twice a week every week, I can totally see the value in an occasional booster session to question my habits, to shake up my routine and to remind me to push myself harder. That’s something that I shall be investing in from this point forward.

I’ll bring the ideas

This week, I had an appointment with a man who mainly works with people who have sports injuries. This might seem totally mad, since I do not partake in any sports and – to all intents and purposes – I am not injured. So, what on earth am I up to?

More than one local friend had spoken highly of Greg and I was intrigued to see whether he could help me. As someone who lives with chronic scoliosis I have seen various osteopaths over the years, but that has reached something of a plateau in terms of how helpful I am finding the sessions. Furthermore, I suddenly realised that I was becoming somewhat frustrated by the gloomy outlook taken by the osteopath who was treating me. He was well aware of the fact that – despite my lifelong recalcitrance with regards to all things exercise-related – I now attend a local gym and have successfully improved my overall fitness, particularly my muscle strength. My range of movement, however, has proved to be a more stubborn nut to crack. When I asked him for suggestions as to what I could be doing that would help with my restricted mobility, he shrugged and stated that there was nothing that would help in that department.

Now, it is true that I have an untreatable and irreversible spinal condition which is not going to disappear. Nothing will fix the curvature of my spine, nor unfuse the bits which are resolutely fused together. I will never attain perfect posture nor the mobility of someone with a normal spine. And yet … I remember a time when I wasn’t in pain or discomfort. I remember a time when my mobility was dramatically better than it is now. So, despite the reality of a chronic condition, I simply refuse to accept that the way things are at the moment – which, to be honest, is pretty awful – remains the harbinger of my future. I refuse to believe that this is as good as it gets and that it’s downhill from this point on.

So, in a fit of self-investment, I’m trying a new approach with this recommended local physical therapist. I explained my situation to him and gave him plenty of room to turn me down, stating that I would understand if he felt that I was not a suitable client for his expertise. To my delight, he was really keen to help, so we met within a couple of days. He assessed me as I was, whilst asking me a considerable number of questions about what I currently do in terms of exercise as well as what my goals are – something nobody has ever asked me before: not the numerous consultants I saw as a child, not the (mainly useless) physiotherapists provided by the NHS, not the several private osteopaths I have seen over the years. To be fair, Greg was probably pretty relieved to be told that I am not planning to enter any iron-man endurance races or aim at the next Olympics, but he seemed to share my determination and my enthusiasm for the idea that things could be greatly improved from the state of near-seizure that I am currently in. He wrestled and pulled me about for a bit in the manner that these specialists like to do, then carefully taught me some new suggestions for exercise, bespoke movements which he felt would benefit me and work against my most troublesome symptoms. This is exactly what I was looking for and I am already beginning to notice a difference.

While very much a realist, I cling to the idea that most of us can make improvements to our own health and wellbeing; I believe that pain can be reduced with the right kind of management, one that doesn’t involve taking more pills or drinking more alcohol. I am determined to find ways to ameliorate my situation whilst I am still young enough and fit enough to find the energy to do so, to instill good habits in myself that will benefit me as I age. Unless I do so, I fear that the prospect of ageing is pretty bleak.

It is often said (a quotation usually misattributed to Einstein) that the definition of insanity is to keep doing the same thing over and over and expecting a different result. If I want to experience change, then I need to make those changes happen; kick-starting that process means investing in someone who agrees with me that change is both desirable and possible. At the end of my first session, I felt the way that many of my clients report feeling when they have met with me for the first time: that feeling when you’ve found the right kind of person with not only the experience but the confidence and the belief that they can potentially help you. It’s the kind of conviction that years of experience brings, as well as a genuine passion for what you do. Greg’s energy for and interest in what he does shone through from the moment I contacted him, and I realised with a jolt that he had communicated this to me before we even met, in just a few simple words. He wrote: “I’ll bring the ideas”.

As soon as I read that message, I knew that I had potentially found the right kind of person to help me. I’d been experimenting with difference types of exercises and had become deeply frustrated by my lack of progress. I was all out of ideas and so was my osteopath. As for the physiotherapists I have tried in the past, the last one genuinely shrugged and said, “you seem to be managing okay.” Sure, I’m managing okay … I mean, I’m standing upright. But is that honestly as good as it gets? Is there no hope for improved mobility, reduced discomfort and better prospects for old age? For me, “managing okay” is no longer acceptable and I’ve decided to believe that things can be better. It feels great to have found someone who agrees.