okay so first we have freddie freak

out um so freddie freak out is gonna be your catastrophizer somebody who's thinking about everything that can go wrong um you know we're gonna pack and then we're gonna repack and we're gonna check the weather and then we're gonna check it an hour later um there um really focused on the things that they are worried about.

Their brain is going to be really in kind of that negative, like what could go wrong place.

So when we do that, we really want to, or when we notice that happening, that's when we want to refocus our attention onto those controllables.

So you remember a few webinars ago, we talked about the circle of control, what's in our control and what's not.

And we really want to help Freddie freak out, focus on the worries that are controllable and to not spend too much energy on the ones that we can't control.

Then we have over analyzing Amy.

The other thing you can do with your free time during

And I will give, as we're switching over to the other screen, give a little pitch that we are.

All right, let's do it.

Um, so like we've been talking about, um, you know, this, um, presentation and things we're talking about today are really going to be building off of everything that you've already been doing this year.

So it's time to review.

Um, the very first thing that we want to think about when we think about creating our plan for race day is to review.

so first you want to review the course and the course may have changed like kim just alluded to with wild goose and i'm i'm fairly sure that rate the the location of the course changed um sometime this year so maybe the people who signed up earlier thought the course was going to look different right so take a look at the course all the times um that there have to be little changes, you know, hiccups happen all the time.

And really looking at the course, doing like all those sorts of 3D interactive maps, reading the racer manual and the course description provided by the race director, all of those things.

all right so These

How do we kind of, you know, set ourself up for success here with taking care of our brain, knowing that we all do love to run? Like there can be that slippery slope here.

I think the absolute best skill for any runner is self-awareness, which I think is best developed through a mindfulness or stillness practice.

So I really encourage mindfulness and that because these questions are so nuanced and they really differ from person to person.

And at the end of the day, knowing whether you need to rest or stress your body starts with what you know about your body.

So your body is telling you how it's feeling.

Those feelings that we talked about earlier, that's information from your body.

Those physiological things that are happening and an inability to sleep, moodiness, those are signs from your body.

So this first kind of recommendation to build this mindfulness and stillness practice, can you tell me a little bit about what does that mean? Is that meditation? Like how do we do that?

I'm going to try to go back for a

second.

One thing that I think is really important about this that I don't think I made clear on the slides is that we have evolved as humans to have fear to keep us alive as animals.

It's very much this response to your environment from a survival level.

But we exist as humans in these complex societies and relationships.

And we do things like race, which is putting our body in a situation that's not exactly natural.

And the brain is not exactly evolved to understand these more complex sort of things.

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