Week 12: Mind Over Muscles
July 28, 2009
It’s important to keep a positive mind in order to push through the tough moments during a marathon, so think about creating your personal mantra for success. Our coach will lead you through the steps on how to train your mind and muscles for a successful run. This and every weekend our post run refreshments and snacks will be provided by Safeway
COURSE MAPS
Click here for the 4, 5, 8, 12 and 18 mile course maps for Saturday, August 1st.
Click here for the 4 + 1 mile course map for Sunday, August 2nd.
Click here for the 5, 8, 12 and 18 mile course maps for Sunday, August 2nd.
COACHING TIP
Mind Over Muscles
We have total control over our thoughts and can train our mind to keep us going. It’s important to keep a positive mind so you can push through the tough times. If we plan ahead we can counter negative thoughts that might pop up when the going gets tough. Create your own personal mantra for success. These can be simple phrases like “Dig Down,” “Go Now,” “I Am Strong,” “Get Tough” “Proud at the End,” “No Regrets Later” or “It’s All Worth It.” Training the mind takes practice. During your runs repeat these positive statements to yourself and even out loud to your running buddies. This will help you and everyone around you to run with a more positive spirit and focus.
After you finish a challenging performance take a few minutes to write positive statements in a journal that you can look back on later. Nike+ has a notes section that is perfect for journaling your thoughts. Looking back and re-reading your personal strong points will give you the extra strength needed in your future tough moments. We need to train our minds as much as we train our hearts, lungs and muscles.
FREQUENT RUNNER PROGRAM
EVERYONE attending will fill out a waiver and receive a Frequent Runners Card. If you have already received your Frequent Runner Card make sure to bring it with you each and every week. You can only have ONE card to collect all your Swooshes. If you lose your card you will have to start over. With the Frequent Runner Card you will collect the following Swooshes:
10: Attend a training run
7: Trial Nike footwear
4: Trial the Nike+ system, either the Sport Kit or the new Sport Band (launching in July!) You can Fast Track thru if you are an active nikeplus.com user. Starting July 18th: 1) Print the page that shows you have logged a minimum of 25 miles on nikeplus; 2) Show to the Nike table at the Product Trial Station; 3) Get all (4) Swooshes!
2: Mystery Swooshes
1: Create and share a Nike+ Mini; Starting July 18th: 1) Print the page that shows your unique nikeplus mini; 2) Show to the Nike+ table at the Product Trial Station; 3) Get your Swoosh.
1: Create or join a Nike+ Challenge; Starting July 18th: 1) Print the page that shows you are a part of a nikeplus challenge; 2) Show to the Nike+ table at the Product Trial Station; 3) Get your Swoosh.
Collect 20 Swooshes and earn the opportunity to purchase a race registration to the SOLD OUT 2009 Nike Women’s Marathon.
Complete your card (all 25 Swooshes) and gain access to the Start Line Frequent Runners Lounge, featuring private bag check, private stretching, pre-race snacks and race day amenities.
I HEART SWOOSH PLUS
You may have seen the I HEART SWOOSH PLUS stickers, and you may be wondering how to get one of these. Here’s how: Sync 50 miles on your own Nike+ account. Print the page that shows your overall mileage (50 mile minimum). Submit the printout at our I HEART SWOOSH PLUS table. Get a sticker! Receive exclusive rewards on a surprise basis.
RUN CLUB COACH
Coach Cordes is a performance specialist with a Bachelor’s and Master’s Degree in exercise science. She is a USA Track & Field Level II Certified Endurance Coach and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
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