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TRAIL FUN

Shoot for the moon, and if you miss, you'll land amongst the stars. (Pictures from recent trail runs.) My training was tweaked a little bit for Rim to River 100, which I'm really excited about. Week 1 of the changes. 1. I'm doing speed work at the end of long runs. 2. On

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How to find affordable counseling

Looking for affordable counseling but keep hitting roadblocks? (Details on my counseling website, not my mindset coaching one) You’re not alone. So many people hang up or stop replying the moment they hear “We don’t take your insurance” or “My full fee is $150+.” But that’s exactly when the

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Runners, let's do a check-in!

End of the Week Check-In! Answer the three questions below to see where you're at with your goals (I'll provide my answers): 1. What's your biggest running/health related win from the week? What's about struggle? I'm still being consistent with my training and the bu

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Runner Self-Talk

Here's a systematic look at different versions of runner self-talk: Positive self-talk: - Activation ("Stick with it") - Self-confidence ("I feel good") - Instruction ("Take small steps") - Controlling fear and excitement ("Calm down") - A resource trigge

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Performance Scale for important areas of life

Performance Scale for Important Areas of Life (Free, downloadable resource for my subscribers. It is also free to subscribe!) Some helpful performance-related stuff below 👇👇👇💡 Survey tools, like scales and writing exercises, can help you better navigate the mental side of your performance.

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Self-Compassion Can Lead to Healing

Owning Your Story: How Self-Compassion and Self-Love Lead to Healing It isn’t always easy to own our story and to love ourselves, but the process of acceptance and moving forward with healing is one of the most important things we can do. It takes courage (real courage) to look honestly at

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Turn Race Frustration into Growth

When Races Disappoint: Turning Frustration into Growth and Rediscovering the Joy of Running I recently heard from a runner who was feeling the weight of disappointment after a couple of races didn’t go the way she hoped. She had signed up excited, carried expectations into the day, and then

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Beach Ball Metaphor for Coping with Emotional Dysregulation

(Info from my counseling website) I first heard of the beach ball metaphor while watching a video through PESI (one of my continuing education providers). Arielle Schwartz, Ph D uses the beach ball metaphor to explain how we can manage our dysregulated emotions. Arielle Schwartz, PhD provide

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Tips for regulating your nervous system 🌊

Hyperarousal vs. Hypoarousal: How trauma keeps your nervous system stuck… and what you can do about it. Trauma isn’t “over” when the event ends. Its effects often live on in the body, narrowing your Window of Tolerance (a concept from Dan Siegel, MD). Outside that optimal zone you may land in

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How We Think About Ourselves Impacts Athletic Performance

Mindset matters on the trail. What you tell yourself during the hard miles can shape how far you go, how you handle the low points, and how well you recover. In my latest post, I share practical ways to challenge negative self-talk, use self-compassion, and build a stronger mental game for

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How We Think About Ourselves Matters

Mindset matters. (Article on my counseling website, not my coaching website) What you think about yourself shapes how creative, successful, and capable you feel. In my latest article, I share simple ways to challenge negative self-talk, practice self-compassion, and treat yourself with the

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Mount to Coast Badwater C1s Review

Quick review of the Mount to Coast Badwater 135 C1s. My first impressions of these C1s are good. I have had these shoes for a few days and have run 13 miles in them, with some of that being speed work. They are made with high quality and comfortable materials. I'm not used to plush

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Run on the NCT 🩵

10.04 mi 1,745 ft elevation gain 81° F, partly sunny Slow and steady on the way out, brisk on the way back. I was actually feeling depressed for the first 40 minutes because a lot has been on my mind for quite some time, but I just did my thing and came out of the low. My goals a

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Body Image Journal Prompts for Athletes

Good morning, runners. If you’ve ever felt like your body is “not enough” no matter how strong or fast you are, this one’s for you. One client recently shared how these journal prompts helped them move from constant self-criticism to real self-acceptance, and finally start fueling consisten

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Improve race day performance by dialing in mental training

A few ways I help ultrarunners improve their performance by helping them dial in their mental training. One of the runners that I coach (both as an assistant run coach and as a mindset and mental wellness coach), said that he'd like to address race anxiety. He explained some background

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You're invited to my YouTube channel!

Hey, runner, you might like my YouTube channel, Shannon Be Short Run Ultra! Mindset & mental wellness tools for runners and ultramarathoners. Get practical tips to build mental toughness, handle race nerves, overcome setbacks, and finish stronger on the trails and in life. Race re

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Race Day Mental Hurdle Tip

Dealing with a mental hurdle due to an unexpected increase in race distance? If you're in a similar situation, then this advice might help you. A runner reached out to me to ask for advice on how to deal with the mental hurdle because she just found out that her half marathon will be an

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Check-In!

Ask yourself these 3 questions to see where you're at with your goals (I provided my answers): 1. What went well? I've been fully recovered from Rabid Raccoon 100 for a few weeks now. I did a few fun hill repeat workouts and heat training runs (mid 80s-90s). Both are my favorite type

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Sometimes, it's the smallest thing that can help boost your mood 🏵️🍄

It's Tiger Lillie season! I love when I see them on my runs, what a cool looking flower. And the tiny mushrooms growing up around the root tickled me. I was having a "bad" day; sometimes it's the smallest things that can make you feel a little happier or a little more peaceful.

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How to Find Affordable Counseling

Looking for affordable counseling but keep hitting roadblocks? You’re not alone. So many people hang up or stop replying the moment they hear “We don’t take your insurance” or “My full fee is $150+.” But that’s exactly when the conversation should continue, not end. Ask about sliding-sc

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Shannon Be Short Run Ultra

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Finish Stronger Mindset and Mental Wellness Coaching - runners and ultrarunners