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RA-201 Sexy Six Miler (Part Three)

Hi Runners;

Well the Crazy Peacock Eight Miler is in the books and the memories are all that's left and from what I remember I saw some real runners out there Saturday. I hope your all enjoying the course, it does have some interesting landmarks. Your all advanceing well, the milage doesn't seem to be slowing you down. Keep up the good work.

Our next run will be the last Sexy Six Miler of the session that we run, in fact this run will mark the middle of the session.

The schedule for the week will look like this;

     Sunday the 11th. - Recovery Day

     Monday the 12th. - 4 Miles + 25 Foundation Training

     Tuesday the 13th. - Off

     Wednesday the 14th. - 4 Miles

     Thursday the 15th. - 40 minutes of Foundation Traning

     Friday the 16th. - Off

     Saturday the 17th. - 6 Miles

The following weeks schedule is;

     Sunday the 18th. - 3 Miles

     Monday the 19th. - 3 Miles + 25 minutes of Foundation Training

     Tuesday the 20th. - Off

     Wednesday the 21st. - 4 Miles

     Thursday the 22nd. - 40 minute of Foundation Training

     Friday the 23rd. - Off

We are finally at mid session and from here on out the long runs will become longer, this week I want you to focus on the feelings you were having during those long runs. Some of you were feeling strain, others feeling comfort and others feeling dought.

So one of the ways to stay on point during a long run is to use a Mantra that will carry you to the end.

Your mind has the power to sabatage your efforts during a run but it also has the power thru words to keep you focused on your run.

This short article will describe the Mantra and how you can bulid one to suit you situation during a long run.


The Magic of Mantras Think strong words. Repeat inspiring phrase. Run even better.By Christie Aschwanden;Image by         Ryan Heshka              Published         January 10, 2011

Kristen Fryburg-Zaitz put in all the hard work expected of an elite distance runner. In preparation for the 2009 Chicago Marathon, she ran weekly long runs, tempo runs, and intervals, all at altitude in Boulder, Colorado. But despite arriving at the starting line in peak form, "I just didn't believe in myself," she says. Fryburg-Zaitz placed a disappointing 17th in 2:48:40, a full 11 minutes slower than she'd hoped. "I had so much doubt going into the race," she says. "I realized that I'd defeated myself mentally before I'd even started." So in April 2010, she sought the help of Stephen Walker, Ph.D., a sports psychologist in Boulder who taught her how to buoy her confidence. Walker's secret weapon? Mantras.

To achieve your running goals, powerful legs and big lungs aren't enough—you also need a strong head. Doubts and distractions can derail your attempts, but a well-chosen mantra can keep you calm and on target. "Repeating choice words whenever you need to focus helps direct your mind away from negative thoughts and toward a positive experience," says Walker.

Indeed, the Sanskrit word "mantra" literally means "instrument for thinking." As such, these short words or phrases have long been used to focus the mind in meditation, says David K. Ambuel, Ph.D., professor of philosophy at the University of Mary Washington in Virginia.

Fryburg-Zaitz used a visual aid to remember her mantras. At the 2010 U.S. 20-K Championships, she lined up wearing a multicolored wristband. Yellow signaled control for the early miles. Red meant power, for the hills. Green represented compete, to focus on remaining with the group. Pink corresponded to run strong and blue was magnet—a cue to accelerate to the finish line. The colorcoding worked: Fryburg-Zaitz's top-10 finish earned her a spot on the 2010 U.S. World Half-Marathon Championships team.

With Walker's guidance, Fryburg-Zaitz chose wisely. An effective mantra addresses what you want to feel, not the adversity you're trying to overcome, says Robert J. Bell, Ph.D., a certified consultant of the Association for Applied Sport Psychology. In fact, when discomfort strikes, the worst thing you can do is embrace the pain, says Walker. "When you start thinking, Oh, this hurts, Oh, I have a side stitch, Oh, my legs are tired—those negative thoughts pile on," he says. A good mantra diverts your mind from thoughts that reinforce the pain to thoughts that help you transcend it.

So what makes a good mantra? One that's short, positive, instructive, and full of action words. Walker suggests preparing multiple mantras before a race tailored to various challenges. And don't limit yourself to "real" words. A made-up word works for Tara Anderson, a 34-year-old runner in Boulder who recites, Lighter, softer, faster, relaxer. "I repeat it with each footstrike, and if I'm having a problem, I'll repeat the relevant part until I'm in the flow," she says. Her phrase helped her set a three-minute PR in a 10-K in 2009. Here's how you, too, can wring some running magic out of a few well-chosen words.

Do As We Say
RW staffers and the words that carry them through

Starting out easy?
"Pass no one."
—BART YASSO, Chief Running Officer

"Don't listen. Don't look. Just run."

"Light and smooth."
—MARK REMY, Executive Editor (Online)

Overcoming inclines...
"Claw the ground."
—DAVID WILLEY, RW Editor-in-Chief

"Hills are my friend."
—LORI ADAMS, Assistant Editor

"Just stay calm."
—TISH HAMILTON, Executive Editor

Summoning a kick?
"The strong get stronger."
—WARREN GREENE, Brand Editor

"Turn and burn."
—NICK GALAC, Associate Photo Editor

"Run fast, go past."

Conquering 26.2?
"One mile at a time."
—AMBY BURFOOT, Editor at Large

"Fast or slow, it hurts just the same."
—SEAN DOWNEY, Senior Editor

"Save it. Save it."
—JENNIFER VAN ALLEN, Special Projects Editor

Fast Talk
Mantras that help elites reach peak performance

"This is what you came for."
—SCOTT JUREK, running 165.7 miles en route to breaking the American 24-hour record in May 2010

"Define yourself."
—DEENA KASTOR, while winning the Chicago Marathon in 2005 and becoming the first American to win a major marathon since 1994

"You're tougher than the rest."
—SARAH REINERTSEN, in a half-Ironman qualifier that would earn her a spot at the Ironman World Championship, where she became the first female leg amputee to finish the event

"Think strong, be strong, finish strong."
—RENEE METIVIER BAILLIE, winning the 2010 USATF Indoor 3000 meters. She wrote the words on her hand.

"Make it or break it."
—NCAA steeplechase champion JORDAN DESILETS in 2004, while breaking the four-minute barrier in the mile during his last collegiate race at that distance

"Be water."
—The Bruce Lee mantra that Olympic middle-distance runner BOLOTA ASMEROM uses to feel smooth but full of force

Mantra Maker
How to put together your perfect phrase

Keep it short
Your mantra should be an affirmation, not a novel. "When you're tired, you don't want something elaborate," says Stephen Walker. "It's too hard to remember." Keep it to five seconds or less.

Stay positive
Think of the problem you're trying to counteract and turn it around. "If you're feeling weak, your mantra should be I am strong," says Walker.

Make it energetic
Your mantra should center on action verbs or strong adjectives, not abstract phrases, says Robert J. Bell. Look for words that convey energy, like "fast," "strong," or "power."

Embed instructions
Use the mantra to remind yourself what you plan to do or how you want to feel as you're running, says Walker. Now is the time; go for it. Or, Run relaxed. Finish strong.

Choose one word from each section below to create a motivational, get-it-done power chant.





These are just a few of the words that you could use, if you don't fid the right word here add the one that best fits your phrase.


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  • Kelly Stellmach C.

    Just wanted to double check where we are meeting. The meetup location says legg lake but the text of the post says encanto. Thanks!

    August 15, 2013

    • Jose A. G.

      Hi Kelly, Yes we are meeting at Left Lake on Saturday.

      August 15, 2013

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