The good days, the bad days and getting back on track

1:00

Introduction

• David Gillick’s major accomplishments and milestones

1:45

“Back on Track” cookbook

• His 4-pillar formula for well-being: mindset, movement, rest and diet
• A holistic approach to eating

3:11

Early years

• Strong family interest in sports
• Going to the local Dundrum Athletic Club regularly as a child
• Running faster than the other kids

5:35

First coaches

• Jim Kidd and Lucy Moore
• Eddie and Liz McDonagh
• How coaching provided structure
• His coaches’ generosity with their time and energy

7:00

Early competitions and motivation

• Winning the Gold in hurdles at the All Irelands
• Competing at the World Juniors in 2002
• The inspiration and motivation of watching Usain Bolt win Gold in Jamaica
• Coming home after the World Juniors and making his decision to focus on athletics

9:33

The golden era of Irish sprinting

• Before 2005, Ireland was not known as a sprinting nation
• David and his fellow Irish sprinters Paul Hession and Derval O’Rourke motivated each other
• Following a winning streak, David won the European Indoor Championship in 2005 and 2007

12:5

High-performance culture

• Lack of a high-performance culture or funding before 2005
• At the 2008 Olympics in Beijing, the boxers seemed different – their high-performance training made them look relaxed and well prepared
• David’s presentation to the heads of the High Performance unit to successfully obtain funding for his move to Loughborough

14:50

First indoor win

• Beating David Canal, the Spanish home favourite at the 2005 European Indoor Championships
• Despite being very nervous, he relaxed instantly when he arrived at the track, thanks to a solid routine and good mindset
• Training without the use of an indoor track

19:20

Consequences of the 2005 win

• Big confidence boost
• Higher expectations and comparisons to other successful runners like Jeremy Warner
• Being recognized in public
• Increased pressure

24:35

The mental side of training

• Coaches were only working on the physical
• Nerves and poor sleep before his Spanish race in 2006
• Comparing himself to other players with better sponsorship

26:25

Becoming a full-time athlete

• Moving to the UK to attend Loughborough University, home of world-class athletes
• Why he couldn’t be a successful athlete in Ireland
• Leaving Jim and Lucy to train with Nick Dakin

28:51

Benefits of Loughborough

• Loughborough as a centre of excellence – “I just raised the bar on everything”
• Looking after his rest, his nutrition and his mindset
• Becoming more confident, training with better athletes and progressing every day
• Beating the Irish outdoor record in 2007
• Successfully defending his European Indoor title

33:12

Visualization

• “The race unfolded the way I visualized it”
• Visualization and meditation techniques and how they helped David be more relaxed, less nervous
• Using music, visual clips, and breaking down the race into moments

36:00

Preparing for the pain

• The painful last 50 metres of the race: “You know you’re going to be in a world of pain when you cross that line”
• The training is so hard that you look forward to the race
• How 400 metre sprints are similar to boxing matches

38:30

A disappointing Olympic year

• Qualifying for the 2008 Olympics after setting the Irish record in 2007
• The pressure of the Olympics: over-analyzing, overworking, being unable to relax
• Always wanting more despite good results and being in great shape
• Getting sick and not telling anyone
• Running his slowest time of the year in Beijing and feeling like he let everyone down

42:50

How to start enjoying the game again

• Creating a vision board
• Looking back at past races
• Getting help from all areas and making small changes in his food, sleep, and training habits
• Focusing on daily routines

46:50

Results of his new routines

• His Running his personal best in 2009
• Ranking 6th in the world in Berlin
• Getting consistent results

49:20

Moving to Florida

• In 2010, David was disqualified from the World Indoor final
• A change was needed: his knee-jerk decision to move to the US
• Not dealing with past disappointments or setbacks
• Listening to others instead of his own gut feelings

51:50

Training in America

• Training with high-profile, superstar athletes
• Struggling with a new environment, cultural differences, and changes in the intensity and schedule of training
• After an injury in 2011, feeling isolated and far from home and family

54:45

Performance drugs

• Athletes banned for steroid use: Tyson Gay, Steve Mullings, Kelly-Ann Baptiste
• David’s shock and disappointment: “I don’t believe it”
• Questioning the training, the sport, and his worth as a sprinter: “Maybe I was better than these guys”
• His decision to leave the group

58:40

Training in Ireland vs abroad

• Why it is now possible to achieve one’s goals in Ireland
• Ireland’s improved facilities and more professional services
• The Abbotstown facility
• How Ireland is still behind in its culture

1:01:00

The beginning of the end

• Moving back to Loughborough, then to the Australian Institute of Sport
• After another injury, the Rio Olympics moved out of reach
• The loss of funding, sponsors, and the clear end of his career
• Realizing that at 30, he had achieved the goals he set out for himself

1:03:20

Post-retirement transition

• “I didn’t have an exit plan”
• David’s struggle with depression
• His lack of a routine, purpose and goal
• Feeling emptiness and a loss of identity
• Being seen as a “tough” athlete and not willing to show weakness
• Fixating on status, success and money

1:10:00

Depression

• Other athletes’ struggles with depression
• Getting help from Richie Sadlier
• Starting counselling
• Going public with his depression

1:12:05

Going back to running

• “I got the bug back”
• Not caring about times or being judged

1:13:32

Psychology in athletics

• The importance of having a sports psychologist as part of your team, along with your coach and nutritionist

1:15:10

Regaining balance

• Keeping a balance between mindset, movement, relaxation and diet
• Small changes can reap large benefits
• Putting a value on rest and recovery
• Making small, sustainable, practical steps that can become part of your daily routine

1:17:15

Growth mindset

• Carol Dweck’s research on growth mindset
• The importance of asking questions, seeking advice, and believing that one can always learn and get better

1:19:12

The “inner chimp”

• Lessons learned from sports psychiatrist Steve Peters
• David’s negative self-talk, or “inner chimp”, Chopper Read
• Learning to silence your inner critic

1:21:30

The power of habit

• The importance of routine
• Fitting things for yourself into your calendar

1:23:25

Relaxation and mindfulness

• Different ways to “switch off” and be present
• Phil Knight’s portrayal of burnout in “Shoedog”
• Music as meditation
• Breathing as a tool against anxiety or stress

1:26:45

The future of Irish athletics

• Up-and-comers: Thomas Barr, Leon Reid, Jason Smith, Phil Healy, Sarah Healy, Stephen Scullion
• The importance of supporting and developing young talent towards the next level

1:29:38

David’s present and future involvement in athletics

• Mentoring
• Member of the High Performance committee and the Olympics Federation
• Getting involved in coaching (if time permits)

1:30:35

Advice to young athletes

• Confidence: “Don’t be afraid to dream big”
• Join a group of people you trust who will help you become a great athlete

1:30:59

Next projects

• Corporate work
• Showcasing his own journey
• Helping others realize their potential