WEEK ONE

​COACHES NOTES:
In this weeks video I talk about letting go of fear and starting the fall clinic breaking new barriers. You'll need a piece of paper, pen, some extra courage and an envelope for this weeks focus.

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LEARN 
Goal Setting

​Those of you who have been taking our clinics this year will be pros at this goal setting exercise by now! I strongly believe in the process of connecting to how you want to feel, identifying what's important to you and making a plan to help you stay on track.
Showing up might be the toughest part of the process for many of us, however if you're prepared to show up and put effort into your goals, doesn't it make sense for you to show up and know why it's important for you to be there and how you want to feel after the workout?
Take a fiver and set some goals for the first four weeks of the fall clinic with this easy template.

REMEMBER: you're not chasing the goal itself, you're chasing the feelings you hope attaining those goals will give you. Our feelings are how we perceive life. Perception informs how you live...

1. Start by listing some words that describe how you want to feel at the end of the first 4 week block. Some examples might be: connected, strong, committed, capable, alive, nurtured, free, courageous... you get the picture. Choose words that reflect what's important to you.

2. Next, identify some examples of things you have done in the past that supported these feelings. These are your supporters and reminders that help keep you on track. For example, making a commitment to try and adapt if needed, but that getting out and perhaps not having a stellar workout still feels better than if you blew it off and then had head chatter about how "I should have gotten out for a run" distracts you and takes away from further positivity and productivity.

3. Getting off track is essential to our growth. Veering away from one's essence and steering back to it is how we accumulate insight into, and trust in, the nature of life. Sometimes the only way to know we've taken a wrong turn is because we end up feeling awful and exactly how we don't want to feel.

4. When building your goals for the week, be sure to make them align with step two. I like to take 5min every Sunday evening and write out realistic and attainable goals for the week ahead. I reiterate the words beside each workout that helps me remember why that goal is important to me and then I reflect on the past week before building the next. 

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GROW by: Hannah

Letting Go

In one way or another we’ve all been searching for something. With the start of a new season, I typically find myself searching for my “flow” or rhythm – safety, security, freedom, peace – it can vary from person to person. At times we can find ourselves so preoccupied with trying to get into our flow and pattern that we forget that life can be anything but predictable.
 
A huge deadline comes up at work – pushing everything we had on our plate back a few weeks, or smoke comes in strong cancelling our outdoor trail runs together. No matter how much we crave what is safe and known, we have to be willing to go deeper – whatever that looks like for us. We have to be willing to trust that even when life doesn’t look the way we want it to, we make a choice to be brave by being present to whatever season we are in, and we will grow.
 
Whatever “letting go” is for you right now, trust: change is okay. In fact, it’s more than okay. Change is an invitation – to expect that things won’t be the same, but you still find peace. The future is unknown and at the same time, you are still becoming who you were meant to be.
 
I hope during this time we can soften our hearts to look for moments where coming alive means we go beyond what if comfortable, safe, and known. Allowing ourselves to see that when we open up to possibility, we change. We grow.
 
Mantra for this month: I am courageously accepting the rhythms of change

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WORKOUT
I talk a bit about the workout in the video, however please see google doc for details. 

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#EARNYOURCHECKMARK #PACETRAILRUNS

- earn two weekly checkmarks by completing (or trying) the Wednesday & Sunday runs.
- earn a bonus checkmark for posting to social media with this weeks hashtag: #fearschmear
- please access the google accountability doc to track your progress.

GOOGLE DOC: CLICK HERE
PASSWORD: PUMPKINSPICE 

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NEWS

- stay tuned for clinic t-shirt pick up details!
- we will mail all out of town athletes their clinic tees :) 
- if you plan to attend the wandering moose charity run - please sign up on the google doc. There is a tab at the bottom of the sheet.