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Last Minute NYC Marathon Tips!

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Last Minute NYC Marathon Tips!

It’s NYC MARATHON WEEK!!! Yahoo!

Here are some last minute tips for avoiding anxiety, kicking ass & having some fun on Sunday!

Before the race:

  • Have a full weekend plan. Before heading into the weekend have a plan for all the things! Especially all the non-race essentials. Some items to include for sure: when you are going to the expo, what you’re doing & eating on Saturday, how you’re getting to/from expo, and time to set out all your race gear/essentials. If you’re traveling to NYC for the race and aren’t familiar with the city, this might be extra important to figure out in advance. It will reduce last minute nerves if you know you’ve already figured out all the non-race aspects to running the NYC Marathon. Do whatever you can in advance, so you can focus on the important stuff (RACE DAY!). If you have any questions— shoot me an email. I’m happy to share my thoughts and experiences.

  • My favorite Saturday activity for pre-marathoning is going to a matinee on Broadway. This is a great way to be OFF your legs for a few hours, and to take your mind off the race/calm nerves. You can get great last minute tickets on TodayTix app or at TKTS. Once the show lets out, you're set up for a nice early dinner and an early bedtime.

  • Plan your spectators. Know where your people will be, so YOU can look for them. They will NOT be able to find you- unless maybe if you're in a full T-rex costume or something equally absurd. Make sure they have the app downloaded to track you and know your estimated pace. Having folks shortly after the 5K markers is always helpful- as they can get an alert when you cross a 5K point and know that you'll be passing them soon. If you are open to taking calls throughout the race (and are using at least one headphone with a mic), let them know to call you but not to text you. You can much more easily pick up a quick call than dealing with reading/responding to a text.

And for race day- aside from all the race basics you'll hear from everyone else (nothing new on race day, eat breakfast, etc):

  • The journey to the start line can be quite arduous- sit whenever possible. If you're waiting for your ferry time, sit. If you're cramped in one of the busses from the ferry to the start, sit (I have sat on the floor of this bus... it won't kill you and you will not regret it). You might think, oh I'll only be here for a few minutes, standing is fine. No, you will be there for much MUCH longer than you anticipate, and your legs have bigger and better tasks for the day, let them rest whenever possible.

  • Once your corral starts moving towards the start- go to the bathroom one last time. Again, you won't regret it (but there is a much greater chance you will regret NOT doing this). You might be nervous once people start moving (who am I kidding- you WILL be nervous), but you won't miss your spot in your corral.

  • One headphone in, one out- this is my go-to for this race. There may be times when you want to hear and feel the energy of the crowd (BROOKLYN, for sure!!), it's true. But there might also be times when you want to zone the fuck out and not hear the drunk people partying on 1st avenue screaming your name obnoxiously. (okay, maybe that's just me).

  • Know exactly where your friends/family/spectators will be along the course. You need to spot them, there is little to no way they will be able to find you. Plan this in advance (see above)!

After the race:

  • If you are not getting a poncho, whether you have baggage or not- you're supposed to walk to the (much further exit). I have volunteered at the finish line multiple times, and will be there again this year (say HI if you see me). There is a short cut, that often NYPD and volunteers will let you take (after the ponchos exit, but before baggage starts). If you did not check a bag, you might get lucky if you ask to exit early. No guarantees, but it is worth asking if you don't need to pick up a bag. If you get stuck walking to the last exit, don't fret- walking is good for you and will likely make you less sore later on (#winning). Just make sure to eat something from your post race goodie bag.

  • Speaking of your post race goodie bag. If this year's is similar to the previous 5 years. There is a delicious (and very necessary) protein drink- that has multiple wrappers that need to be peeled off before consuming. It is literally the hardest to open protein drink I have ever seen. Please ask a volunteer to open it for you- we will.

  • Taking the subway or need to get down any other stairs- walk down backwards. It might look silly, but it will feel better. And you won’t be the only one doing it.

General rule for the day: any time you see a photographer (before, during, after the race) snap a photo. Even if you don't think you plan to buy the pictures after. Because if you do end up buying the photos... it's the same (exorbitant) price whether you have 4 pictures taken or 40. So, take 40!!!

Have a kick ass day Sunday! I’ll be at the finish line, and cannot wait to cheer and congratulate all of you.

If you have any questions before Sunday- as always, feel free to reach out- and I’m happy to share my thoughts and experiences, or help calm any nerves before the cannons go off and NEW YORK, NEW YORK plays on the loud speakers!

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Ready for Saturday?

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Ready for Saturday?

Hey Brooklyn Runners! I just picked up by number & shirt from the rainy Brooklyn waterfront, and am getting ready for the race Saturday. I wanted to share with you a FREE (and hopefully helpful) planner to get ready in the next few days! Do you love to-do lists? I do! I have done far too many races where I have forgotten some key ingredients come race morning. Items like: headphones, fuel, dry change of clothes, layers, metrocard to get home, etc.  *Also, my go-to must have on a rainy race day is a trash bag. I sometimes look strange, as I am often the only one wearing a trash bag in the morning... but am DRY & happy. And would HIGHYL recommend! Hehe*

DOWNLOAD IT HERE!

As you may know, I am also a big fan of self-care... especially leading up to (and immediately after) a big race. So this planner will help you set some intentional self-care plans. Some good (and highly recommended) options: SLEEP, massage (self, partner or professional!), some healthy and delicious carbs (do cookies count? i hope so), treating yourself to that way overpriced (but hydrating & good for you) juice or smoothie.

Feel free to add in the comments any other self caring you like to do before/after a race, and any other reminders of things not to forget on race day!

Most of all, enjoy Saturday! The Brooklyn Half is by far the most fun race I have had the privilege of running. And honestly, the rain will very likely be much more enjoyable than the years it has been sunny (and so hot on Ocean Parkway!). Just prepare & pack accordingly. 

See you out there!

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February! Happy New Year (a month late)

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February! Happy New Year (a month late)

Holy cow, it's February! HAPPY NEW YEAR!

Where exactly did January go? Anyone else feel like it just sort of magically disappeared. I mean, I remember the weeks-long stretch of really, really cold days.... but overall, it does feel like it flew by. Perhaps it was because I have been sick and/or dealing with miscellaneous mini-injuries all month. I did not get to start 2018 in the focused, goal-oriented, resolution-energized way I maybe would have liked. I woke up New Years day with the beginning signs of a cold. And, that cold (or a combination of other ones I caught along the way), is still kicking it's way around. An entire month of cold-symptoms, ugh! Aside from this never-ending cold... I minorly hurt my neck (skiing), and randomly did something upsetting to my subscapularis/shoulder muscle. These mini-injuries added to my list of (mostly valid) excuses for taking it easy. Semi-hibernating. My January definitely did not start off the way I had hoped.

January wasn't a complete waste- I completed a meditation teacher training, got 4 days of skiing in, registered for the Brooklyn Half, and signed up for a yearlong bootcamp membership.

So, now it's February. And, while still coughing and blowing my nose, I am ready to start tackling some of my 2018 goals! First up, is getting back in shape- post 2017 NYC marathon (and basically almost 3 months of taking it easy).... they say fit-ness runs on 3 week intervals. Meaning, my body won't feel the benefits/effects of working out for about 3 weeks. So, while getting back into things, I'm looking at 3 weeks of feeling out of shape and speeds/exercises that used to feel easy (at top-marathon training), will undoubtedly be quite challenging. The good news is that February is a short month, and I should be caught up by the end of these 28 days.... and ready to start up Brooklyn Half training in March.

Here goes!

 

 

(**and just because I got a slow start this 2018, doesn't mean you have to. Spots still available in the Winter Wellness Intensive)

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10 days to go!!! SELF CARE CHALLENGE!

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10 days to go!!! SELF CARE CHALLENGE!

10 days til #tcsnycmarathon = 10 days of self care!

November 5th is almost here (insert: panic & excitement! AHHH). For those running, I’m sure you are going through lots of different emotions right now- I know I am. After spending 5 months focusing on one thing, one goal, one day... the realization of all of that’s about to happen is starting to sink in. Marathon blues, are definitely a thing. I used to think they’d just pop up post-marathon, but I have been feeling them this week. Tapering is different for everyone, but I spent the first part of this week feeling highly unmotivated- not getting out of bed in time to get the miles on my training plan in, and then beating myself up about it. I realized Tuesday of this week that I was being a bit silly. I’ve followed my training plan (for the most part, very closely), had a great 20 mile run & even felt really good about running the last 10 miles of the course on Sunday. However, for some reason Monday-Wednesday this week felt like I had lost all focus & motivation.

So, with 10 days left to go, I’ve decided I’m going to focus (even more than usual) on SELF CARE.  I’m a big believer in self care & also know that most of us do not do it enough. Living in this city is hard enough. It’s been an incredibly hard year in the world. People have jobs & family & responsibilities & so many stressors... all.the.time! Throw the insane idea of training for & running a marathon on top of that. It’s a bit crazy. So, yes, self care- it’s important & necessary! And, trust me, it doesn’t just happen naturally (unless you’re some sort of magical human with lots & lots of resources). But for most of us, it’s extra time... extra money.... extra focus.... and all of that can be hard to come by most days.

So, for the next 10 days leading up to the TCS NYC Marathon, I’m going to focus on one thing (self care-related) each day. And I encourage you to do the same!! I’ll be posting on Instagram & Facebook. I love the running community & think it’s a great place to get support and connect with others! So, if you’re down for the self care challenge please post along the way and add the tags:  

#therapy4runners

#10daysofselfcare

#nycmarathonselfcareclub

I hope with using the hashtags, people will be able to get new ideas of self care! Either to do in the next 10 days, or even better- to turn into a sustainable self care practice. (Remember: nothing new on race day!!)

What if...
I’m not a runner but want to join in....
I’m a runner, but not running the NYC Marathon this year...
I’ve never focused on self care before & this is scary and weird....
I have no time/money/energy to do something self care related each day....

PLEASE JOIN US!
...start small (5 minutes/day counts!), support others, try something new... and, best of all, take care of yourself!!!

And for the 50,000 rockstars doing the marathon next week... enjoy the next 10 days! Enjoy every moment (and every delicious carb) that will get us to the Verrazano bridge.  

If 10 days of self care seems like a lot... know that you've already come this far, you are capable and strong and determined, and fully deserve to treat yourself to some TLC!

Happy tapering, folks! I look forward to sharing (and learning) new self care tips & ideas in the next 10 days!

Finish strong! 

~katie

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Miles.... Half-Full, or Half-Empty ~ NYC Marathon Training HALFWAY POINT!

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Miles.... Half-Full, or Half-Empty ~ NYC Marathon Training HALFWAY POINT!

I'm halfway through marathon training, as are most folks who are doing a 16 week program for the NYC marathon. Honestly, I'm kind of surprised it's already halfway done. Sort of sneaky how time goes by that quickly!! How are others feeling out there?? I find that when your focus is literally just on what you need to get done this week (or, just even, today), time has been moving quickly. I've been able to stick to my plan pretty closely, and although I'm tired and my legs are having all sorts of feelings..... I generally am feeling okay about training so far. So, I guess, one could say.... optimistic, glass half-full sort of outlook. Or, well, miles half-full. This is most definitely NOT all days. There have been days that have been hard..... hard getting the miles in, hard doing what I know I should be doing to help support my training (foam rolling, strength work), hard getting out of bed (but then reminding myself that my muscles need sleep, and trying not to be too hard on myself for sleeping in). It is a struggle. I think that's probably half of the reason I like signing up for challenging races and training. It is a struggle and a challenge, but if you put the work in... it is always completely attainable. Following small steps and goals, you can slowly get there..... then, BAM! you're done, and you have to start all over again :P haha...

So, that's just a quick note & check in about my training journey so far. 

Coupled with this, I am continuing to work and diversify my business and private practice. After taking a bit of a break this summer (hmmm.... maybe that's why there have been no blog posts since June, oops).... it's time to re-focus.  I have had a lot of interest in my Walk In the Park  aspect of my business and am working to figure out how to expand this and also how to incorporate running into some outdoor therapy sessions. More to come soon on that. 

In the meantime, happy running! And happy training to all those with their sights on the TCS NYC Marathon in LESS THAN 8 WEEKS! 

 

(picture from this Sunday's 5th Avenue Mile- getting ready to start...!)

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Happy Global Running Day!

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Happy Global Running Day!

For Global Running Day, I thought it might be nice to reflect on my own running history..... as it has been quite an interesting ride since I went out for my first run less than 5 years ago. (side note: just realizing that this summer/fall will be my 5 year running anniversary! WOAH!)

For the record, I have NEVER been a runner. As a child and teen, I played sports (generally mandated by my school). I was not athletic. Very regularly got injured. Running was NOT my thing. I was joking over brunch this past weekend after the Retro 5-mile race about how, as a 5th grade basketball player, I would not run to the other side of the court. (why run, when they'll just come back to this side in a couple minutes!!!)

Anyway, I digress... 

This never-a-runner now has a marathon under my belt, an uncountable number of half-marathons (seriously, I just tried to count them out.... but I'm not sure the exact number... over 10), 2 olympic-distance triathlons, a century ride, and over 200 total miles raced in NYC alone. I have raced through the mountains in Hong Kong, through Times Square, through the French Quarter in New Orleans, and through the Redwood forest (to name a few of the most-awesome spots). It really has been an amazing (almost) 5 years.

I have to say that it probably was not until the 2015 Brooklyn Half that I began to enjoy running. I remember that being the first race that felt fun, felt easy.... was entirely enjoyable. It was my 3rd time racing the Brooklyn Half, so I already knew how fun a race it is. But there was something about that May, where everything seemed to fall in place, and it felt truly enjoyable and I had the thought ("oh, this is why people think running is fun"). It took quite some time to get to that point, however. I often hear from people that they "hate running", and I can commiserate. I'm still not the type that jumps out of bed early every morning looking forward to getting some miles in. I doubt I will ever be that person. 

But I have found that I like the challenge of training for a race. It helps keep me accountable, keeps me going. It's a way of setting a goal, working towards it step by step, and then getting it done (a transferable skill to many & most other tasks in life). On this Global Running Day, I'm looking forward to refocusing my running and my physical fitness regime to start my NYC Marathon training. This will be my second marathon, and I have lots of lessons to be learned from the first (2014). [future blog posts to come] I am also ready and prepared to take my training to a new level... recognizing the many aspects and challenges of training for such an intense event. Really focusing on support systems and self care, avoiding burnout, reworking negative thoughts and thinking patterns, staying motivated & really working to mentally prepare for the challenges of running 26.2 miles. I also hope that through this blog, Therapy for Runners groups, and working with individuals 1:1, I can help others achieve similar goals with their running, and within their lives.

Happy Global Running day, y'all. Feeling grateful to be a part of such a great community of runners! 

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holy cow, instagram!??!

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holy cow, instagram!??!

So, I have been a casual instagram user in my personal life- only following a handful of close friends, some running-related pages, and a lot of dogs & cats ;) so I started the Therapy for Runners Instagram LAST WEEK, and already have over 600 followers. It is A.M.A.Z.I.N.G.

I never, ever would have expected to see that number keep climbing. I feel incredibly humbled and excited, but also now (as never before) feeling the pressure to keep posting things and find interesting things in my life (related to therapy or running), and sometimes I'm just not that funny or interesting, and definitely do not always have smart things to say/post about running and therapy.  (confession)

But, I will try to keep it up. I like it. I like following runners in Brooklyn & NYC (and all around the globe) and seeing what an incredible online community runners have. It is nice being a part of that. Really nice.

So, thank you Instagram and internet running community for welcoming me into your club! 

 

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Marathon Support Group- REGISTRATION OPEN!

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Marathon Support Group- REGISTRATION OPEN!

Sign-ups now open for 20 and 10 week Marathon Support Group taking place bi-weekly in Brooklyn Heights. Contact me to get started! 

20 week program dates (10 sessions):

June 20, July 11, July 25, August 8, August 22, September 5, September 19, October 3, October 17, and celebration/reflection November 7th!

10 week program dates (5 sessions)

September 5, September 19, October 3, October 17, and celebration/reflection November 7th!

 

Pricing:

$60/session

BUY ALL 10 sessions, save $100! Buy 5 sessions, save $50!

 

Group goals:

*BUILD CONFIDENCE & CALM RACE ANXIETY
*FOCUS ON SELF-CARE, AVOID BURNOUT
*TRAINING & RACE TIPS
*GROUP SUPPORT & ACCOUNTABILITY
*FACILITATED BY THERAPIST & RUNNER
*GREAT FOR 1ST TIMERS!

Homework and training challenges provided for off-weeks (optional). 

Space is LIMITED, so sign up early and get ready to take on your NYC Marathon training! Contact me to register or if you have any questions!

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Marathon Support Group.... starting in June!

Looking forward to talking with some runners this week (I'll be volunteering at the Brooklyn Half Marathon Pre-Party/Expo), and sharing information about the new NYC Marathon Support Group that will be starting up in June:

Group details for the 10 and 20 week programs will be finalized and posted this week. 

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Mental Strength Training: STEP ONE = FOCUS

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Mental Strength Training: STEP ONE = FOCUS

So, I am under 6 weeks out from my next race (New Orleans Rock and Roll Half Marathon), and coming to my own realization to start kicking into full gear with training. Sure, I’ve been training (technically) for the last couple of weeks- following fairly closely to the schedule I outlined at the beginning. I think, physically, I’ve been on point. I’ve been getting my long runs in, crosstraining (rowing) and strength training (bootcamp!), but I haven’t started to take the time to focus on mental training. I’ve been THINKING a lot about it, about things that are important to me and what I want to share with the general extended world of amazing people who might end up reading this.

So, here goes… my 6 week Mental Strength Half Marathon Training plan. (sure this could go for other races as well: 5k/10k, full marathon, triathlons, etc.—but I also plan on in the future making some more specialized plans for each different endurance race).

Week by week, I'll focus on 6 key steps for Mental Strength Training for runners. This week, we'll start with #1 FOCUS.

Focus: Define Your Goal

This week it’s time to clarify your focus and truly define what your goal is with your upcoming race. Perhaps you signed up weeks ago, and that initial rush and surge of excitement and commitment has since passed…. It’s time to get that back. Time to re-focus on your intention. Let’s start with 5 simple questions:

o   Who? (YOU!!! Any friends, family, running buddies joining you? Or are you tackling this one solo?)

o   What? (Race info, distance. Is this your first race of this distance? A milestone? Celebrating something?)

o   Where & When? (Race info, again. But think about climate and the course…. Do you need to travel to get there? What will that entail? Is it a new race or a new city to you, or happening in your background and on roads you run every day)

o   Why? (this is the big question………. )

 Why did you decide to sign up for this event (just to run another race, because a friend convinced you to, or did you have a clear wellness and mental strength goal from the beginning- to run your first half marathon, to celebrate a birthday, proving to yourself that you can come back after ___________________ (fill in the blank: injury, illness, a breakup, having a baby, etc). Are you raising money for a cause that’s important to you? Challenging yourself at a new distance, or trying to get a PR?

Whatever your reason for signing up for this race, clarify it and remind yourself of it OFTEN. Think about your answers to all the questions above… recognize all the thoughts and feelings that come up (the good ones AND the bad, negative, self-doubting ones). Most importantly, WRITE IT DOWN.

Try the following exercise!

Fold a paper into 4 quarters (any which-way will do, just make 4 sections).

·         In one section, write your goal out in big, BOLD letters.

·         In your second section, put your reasons WHY you are running this race. (could be bullet points, sentences, random words, essay-format…. Doesn’t matter).

·         In the third section, write out all the feelings that are brought up. (this is where you can add in your anxieties and self-doubts, but make sure to include the positive feelings too!).

·         For your forth section, write out what will keep you going throughout training and to get you to the finish line. THIS IS YOUR FOCUS! (part why, part feelings…. What you think about when things will get hard that will keep you going and on track).

 

Then, hang it up!!! On your fridge, next to your training plan, in your bathroom, above your kitchen sink… wherever! Somewhere, ideally, where you can check in with it daily and/or weekly to re-focus your training and remind yourself of your original goal. Revisit it whenever you’re feeling sidetracked or unmotivated.

Here’s what mine looks like for my upcoming race. Feel free to share pictures of yours, or comment about the process below or on Facebook.

 

Running (and any physical challenge) is very much a mental activity, requiring strength, practice and training. Next week we’ll start visualizing our success. But for now….. focus!!!

-k

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Staying Active and FIGHTING BACK against Winter!

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Staying Active and FIGHTING BACK against Winter!

Today was/is cold. The first brutally cold day in NYC. (Though an appropriate seasonal reminder of what the weather should be like). Winter sucks. The days are short. It's cold. And most people are either crankily hustling around the city or are hibernating (and social gatherings and interactions become increasingly rare). Winter can be isolating and depressing. It's supposed to be a time of year when people make New Year's resolutions and plan a fresh (productive) start to the new year..... but it's hard, very hard. Today, for me, the deep bone-chilling wind had me (momentarily) questioning my next goal-race on my calendar.

Each and every year (for the past 3 years) I have signed up for a half marathon in the early spring. If I don't have a race planned, a clear goal, and a training calendar as my guide- I'm worried I just won't keep running or stay active in the winter. (because, let's be honest, who wants to run in the winter?? Not me! that's for sure). Staying motivated in the dead of winter can feel impossible.

Signing up for races keeps me accountable and active, especially in the winter (when most mornings I really just want to stay in PJ's-- or in bed-- a bit longer, and enjoy a nice cup of coffee in the warm surroundings of my Brooklyn apartment). But with my goal set, I somehow am much more likely to get up when I should and head outside to log some miles. The problem is..... it's cold, super cold.

So, it's time to FIGHT BACK. 

My top 5 tips for surviving winter and staying active:

  • Set a goal- as I shared, I typically sign up for a half marathon in March (this year, it'll actually be in February). Your goal doesn't have to be so crazy. But it should be something to hold you accountable and keep you focused short-term to get through these hard months. Tell your friends and family about it- and don't just tell them about the race (or goal), but tell them about your PROGRESS. Each and every little step, share it! Be proud of the hard work you're putting in, and find cheerleaders in your life who will support you.
  • Reward yourself- staying active in the winter is HARD WORK. You should most-definitely be rewarded for this. Think of some possible rewards that might help keep you on track. Treat yourself to something nice. After doing something active for x-number of days (whatever # works for you? After 3 days? 5 days? 10 days?), allow yourself a treat. Do you like shopping? For each mile logged (or each 15 minute increment at the gym), allow yourself $5 in a fun shopping outting. [25 miles completed this week.... $125 shopping spree!]. Is ice-cream more your style? Or a nice bottle of wine?  Sleeping in on the weekends? Set a reward, stick to your criteria (NO CHEATING), do what you need to do.... and then enjoy what you earned! 
  • Be flexible- I am a strong proponent of rest-days. I find them helpful scheduled into my training schedule in advance, but also allow many “flex days” which can easily be switched to an off/rest day. If there’s an insane blizzard outside or even if it’s a wonderfully warm winter day (which we’ve had a few of) that would be oh-so-perfect for running/going outside, but you just don’t feel like it…. Allow yourself a day off. Don’t feel bad about it. Just get back out there the next day!
  • Positive self-talk- it helps. When you are doubting yourself, think of your goals. Think of how strong and incredible you are, and that you are more than 100000% able to do this one thing. Repeat a mantra that works for you. Visualize the end result of your goal (finishing a race, getting stronger, feeling more confident). Buy shower crayons and write notes to yourself in the shower (i do this, true story). Whatever you can say (aloud) or think/visualize or write down that is positive and reassuring and motivating. DO IT. 
  • Get a buddy- If you can, get a friend to join you. Maybe they'll join you and sign up for a race too! Even better. Or perhaps you can only get them to commit to a day at the gym, or even a walk through the park or along the waterfront will do. Search for your local running clubs (or club of interest). If group runs aren't your thing, and you can't get a friend to join you... consider indoor classes at one of my favorite spots in the city, Mile High Run Club (where you get to run indoors, surrounded by people of all paces/abilities, and with a coach encouraging you along throughout the full workout). And lastly, you could consider alternate routes to finding a new jogging buddy :) :

 

If you need further inspiration, or have questions/comments. Please reach out! You can contact me anytime. 

Stay Warm. Stay Active. Stay Happy!

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A New Year.....                   a new blog.

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A New Year..... a new blog.

Happy 2016! Its a time for new goals (or "resolutions"- as some people say). I prefer the idea of goals. I make lists, typically a page or two.... of goals for the year, in a to-do list format... crossing off things I've accomplished as I go. This works for me, but I know everyone has their own system.  (if you are looking for a new system, I'd love to help you find what will work best for you). I make to-do lists a lot. I like the feeling of accomplishment when crossing something off- and tackling the final un-checked items always feels more manageable when everything else is already checked off. 

A new year.... a time for new ventures and new adventures (and for a new blog). I'm quite hopeful this blog will both be a venture AND an adventure, and I'm looking forward to the journey. 

As a clinical social worker, psychotherapist AND as a runner.... I am looking forward to exploring the many overlaps that I see in understanding yourself and your mind better, and the lessons learned and challenges faced as a runner*. 

Some topics that will be addressed:

  • goal setting- where to start and how to make the progress you want
  • mental health benefits to running- battling depression or anxiety with running
  • getting started and/or coming back (after injury, pregnancy, etc)
  • avoiding burnout and staying present
  • being a "runner"- coming to terms with this label, accepting/finding a running community
  • getting comfortable WITH the uncomfortable- an important key for achieving progress (in running, in life....)
  • challenging our doubts and negative self-talk, using running to improve self esteem 

I will also be developing mental health training plans (to go along with your 8 week or 12 week half-marathon & marathon training plans), exploring and practicing how to be mentally strong for your next big race. 

.....and if you cannot wait for the blog posts to roll in (hopefully, weekly.... that's the plan), I offer tailored psychotherapy and mental health coaching for runners. Please feel free to contact me at any time to set up an individual session.

 

One step at a time.... quite literally. That's all it takes :)

 

*When I say, "runner"-this can incorporate lots of different things & we'll get into this later. You might not see yourself as a runner, just yet. It took me a few years to accept this label for myself, so I understand that for some it might not come so easy. Maybe you're a triathlete, maybe you love yoga, maybe you're looking to increase your physical fitness and get into something new. Whatever your history or experience (or lack thereof), you are welcome here.  

 

Additional disclaimer: I am a clinical social worker and mental health professional, I am NOT a doctor or a fitness/nutrition coach. I cannot give medical or training advice, but I can refer you to fitness coaches, helpful doctors, physical therapists, nutritionists and other resources as needed. My thoughts on this blog are based from my personal experiences as a runner and my professional training as a clinician. 

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