WEEK 11

VIDEO RECAP:

In this week's video I recap last weeks hashtag: THE PERFECT SUMMIT FOR YOU and talk about how proud I am of everyone for taking control of making the distance challenge work for you.

#ItsAllAboutTheWhy
This week I talk about our choices, our goals and outlook and how these are driven by the "why."  I also discuss busyness and whatever you have on your plate is there because you said yes to it. (with the exception of real tragedies and setbacks that can happen).

Watch the video to learn more.
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“Breathe and let be”-  these are the words of Jon Kabat-Zinn. He has an analogy of the “waves” of mindful living, and how we cannot stop the waves, but we can learn how to surf. This analogy resonates deeply with me. When caught up in the feeling that nothing is going right, the waves just seemed to get bigger and faster each day, and the feeling that I have completely lost control of everything, I remember this. Last year, on this day, was the first day of the Transalpine Run. I remember the waves, I remember feeling like there were some big ones, out of control ones! I remember focusing on my breath, the one thing that I could control. The one thing was steady and consistent and helped me to relax even slightly.
 
There is also a peacefulness to the waves, to the way our breath is the center and control of everything in our body. We haven’t stopped breathing from the day we took our first breath.
 
Take 5 minutes this week to stop, and notice your breath. Beginning with awareness, start to pay attention to how you are breathing. Notice the length of your inhale and exhale. Notice the length between that inhale and exhale. Notice where you feel the breath creates movement in your body (your ribs, your belly, your shoulders).
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LEARN
“What you celebrate expands” - If you find yourself stuck in your “worse case scenario” - allow it to liberate you and let it go. Then find something to get excited about.

MENTOR
Your body doesn’t know miles - it only knows stress. Training without rest is like self destruction. Often when we’re sidelined we have a hard time separating what our minds want from what our bodies need. Here are a few things to consider if you’re injured or feeling a niggle:

1. Commit to 3 days off and err on the side of caution. Often these 3 days will save you from 3 weeks or more.
2. You really don’t miss any fitness in 3-5 days off. You will go back to 100% the same fitness.
3. If it hurts while walking, don’t run.
4. If it gets worse as you run, stop immediately. Don’t try to “finish” the workout. Draw a hard line on this one.
5. Remember, running injuries (in particular) are stress injuries.
6. Try to catch it early, repeat #1.
7. Healing and injury prevention requires calories. Under caloric - higher percentage of injury.
8. Make an appointment with your doctor, physio, chiro or massage and get a professional 2nd opinion right away.  You won’t be running for the next 3-5 days, so you’ll have time, right?
9. Stay in your own lane and don’t try to compare or keep up with others. Some people can do more mileage or volume and are more durable for many different reasons. Listen to YOUR body.

CONNECT
- Happy Birthday to CARRI :)
- Thanks for the awesome playlist songs!

No Horse, Yes Horse & No Goat & Yes Goat
- Finishers medals and t-shirt pick up  6-7:30pm at Raymer Elementary. Click HERE for details.