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