Perfomance Section

Make sure you're prepared when you head out for your long runs or adventures. 

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Click HERE for the sample log shown. Trent made this log 17yrs ago and we both still use it! I added my training for last week to show you an example of how I track an average week. I haven't added my notes on feeling, hydration or sleep yet, but I usually write those under notes. 

Click HERE for Cynthia's adaption to this template which you might prefer.

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GOAL SETTING

CREATE YOUR MANTRA
The very first step in setting yourself up for success this clinic is knowing why it's important for you to show up, do the work (especially on the days you might not feel like it) and find that drive to do you best. Don't blow this exercise off, just yet. It can take as little as 5min of your time and give you 12 weeks worth of motivation. 
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When it comes to goals, it's important to know that 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, getting outside and starting a workout, even if you have to adapt and walk or hike feels better than blowing it off. It also helps avoid that negative head chatter we often get when we skip workouts:  "I should have gotten out for a run" which 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 each 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. 

Make it your goal to  look back at the first 4 weeks feeling the way you  hope to feel.

Coach R

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COACH R'S FUELING LIST
Some of you have been asking what I use, so here is a breakdown:

• Premium Insurance Caps (daily)
• Endurance BCAA+ (before & after exercise. Sometimes during as well)
• Anti-Fatigue & Endurolytes (during exercise)
• Heed & Perpetuem (during exercise)
• Hammer gels (along with real food)
• Recoverite (after workouts)