Practice: The Flow-Focus Run
(To be completed mid-week after the reading)
Goal: Train your ability to stay present and emotionally balanced while running.
How It Works:
This is a relaxed run where you’ll practice awareness and emotional redirection:
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First 10 Minutes: Arriving in the Moment
- Start at an easy pace.
- Feel the ground beneath you, listen to your breath, and settle into a rhythm.
- Check in: What emotions are present? Just notice them without judgment.
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Middle Section: Emotional Redirection Practice
- Pick a focus point: It could be your breath, your cadence, or a mantra like "Stay with the moment."
- If emotions pull you away, calmly acknowledge them ("There’s some frustration.") and then return to your focus.
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Final 5 Minutes: Effortless Flow
- Let go of thinking. Just run. Feel. Move. Enjoy the rhythm of your body.
Post-Run Reflection:
Write a few sentences about your experience:
- Did any emotions arise?
- How did refocusing feel?
- What worked best for you?
Bringing This to Race Day
Racing doesn’t have to be a battle against emotions—it can be a dance with them. The more you practice staying present in training, the more natural it will feel when the pressure is on.
So when race day comes, take a breath, feel the moment, and trust: You are ready.
