While each team takes on it's own identity (they way the team is perceived by team members as well as those looking in from the outside), every team is composed of individuals. That is the focus today. Who are you as a team member? Who are you as an individual?

As an athlete, it's easy to fall into the desire to PR or PB (Personal Record or Personal Best). However, that is not a realistic expectation. We all have good days and bad days. Running parallels life in so many ways. There will be times that you apply for a job, or apply for a raise, just to have someone else get that coveted position. You may want to ask a certain someone out on a date, only to find out they are currently dating someone else. We all experience these setbacks. Running helps prepare you for them. So instead of focusing on the PR or PB - focus on CONSISTENCY.

You are a result of your habits. Sure, being genetically blessed plays a factor, too, but more than that is what you do consistently. Focus on your training. If you run for 30 minutes each day, but sit the rest of the day playing video games, how much do you think that 30 minutes per day is actually going to get you? Instead, do some push ups, sit ups, squats, etc. during your day. Go for a walk - take the dog, go get the mail... or get your neighbor's mail for them :) Make a point to add movement to your day - throughout the day.

What do your workout habits look like? Are you content to be comfortable at the back of the pack? Or are you fighting for one of those top positions on the team? Do you set intentions for your workouts? (Hard workouts are actually hard and rest days are actually restful?) Or do give mediocre effort 100% of the time? Who are you? You are what you do consistently.

Finally, you are only as strong as your self-talk. What does your inner voice say? Do you use your doubt as determination? Do you use your fear as fuel? Or do you cave under the pressure because you are so focused on the PR/ PB? Do you trust your training? Confidence comes from knowing you have done everything in your power to be prepared. When that doubt or fear creep in your brain - YOU control those thoughts. If you have been giving 100% during training (pushing when it's time to push and resting when it's time to rest), you can be confident that whatever happens in the next race, you are ready. You can only control what you can control; and you can only control how you REACT to what you cannot control.

So today, I leave you with time to reflect. How will you define yourself? Will you be a sum of numbers / times? Or will you be more - confident, flexible, and able to roll with whatever challenges are put before you? You decide.

A little mantra to practice:
"This is tough. It's tough for everyone. I am tough, too."

4 Tips to Improve Your Summer Fitness Routine

We had an interesting weather transition at the end of the season this year. Through May, we had temperatures in the 50s with very gusty winds. Then, suddenly in June, we raced in 90 degree, very muggy weather. We didn't have much time to transition. Now that temperatures have regulated a bit, and you have time to relax, it is a good time to let your body acclimate to the heat. This can be a challenge if you spend your days in chilly air condition - and then go outside to run or exercise in the heat and humidity. Give yourself time. Spend plenty of time outdoors each day so your body can acclimate. Save energy in your home, and don't keep it overly chilly :) Your workouts will thank you for it.

With free time, or new work schedules, it is important to prioritize your schedule. It helps to go to bed and wake up at roughly the same time every day. Know your body, and eat to fuel your workouts and nourish your body. Make your workout schedule something that works for you. After all, you have reasons to be successful, but excuses to fail. Create a schedule that works for you. If it isn't working - adjust it and make it work. This is an important life skill!

Make hydration your job. Sweating throughout your day affects your workouts and how your body cools itself during exercise. Focus on hydration - all day, every day (not just during workouts). Water is always the best choice. Sports drinks are usually not necessary - especially for high school athletes. (If you are running a marathon, I'm still a fan of water, but those electrolytes may come in handy in workouts lasting more than an hour.).

Finally, when it comes to summer training, MORE is NOT MORE (but less is not more either). There is a fine line between letting your body rest and heal (if you are coming off of an intense 3 season school year), and being too sedentary leading you to lose the fitness you worked so hard to gain. Summer fitness does not need to be stressful. You do not need to time your reps, or push intervals to your max. You just need to spend time on your feet - and get yourself acclimated to continuous movement -and build your basic strength foundation (calisthenics work great for this... push ups, sit ups, planks, squats, skaters, etc.) Circling back to your routine - set yourself a good routine that works for you - and you'll be set.

This blog is intended to be basic advice for our high school runners - but the information here is the foundation for all good health routines. It is intended for general information purposes only, and does not replace seeing your doctor for your personal health needs and goals. Have a great summer!

1. Think it through. For me, I increased my mileage last week - so this is week 2 at a higher overall weekly mileage. Yesterday was my long run on hills. Today's "shake out run" was supposed to be just that - to shake out the cobwebs, get loose, maybe even run out some of that lactic acid build up. There was a purpose for feeling awful for me today. What is your reason? Are you overwhelmed with stress? Are you getting sick or getting over being sick? Is your training intensity too high, and your body is telling you that it's time for a rest? (If so, listen!) It could be how you are hydrating or fueling your body - do you need to adjust? Regardless of the reason for feeling like garbage - do NOT let it get to your head. We all have bad days - sometimes several in a row. It will pass. Address what needs to be addressed and put the bad days behind you.

2. Find the positive. Perhaps you are learning about your body, training (and over-training), or boundaries. Do you need to reduce your hours at work? Do you need to change your bedtime routine / habits? Even though you feel like garbage, is there something else positive in your life? In those difficult days, focus on the positive and keep putting one foot in front of the other.

3. Focus on your long-term goal. Sure, today may be horrible - but it is just a stepping stone along your journey. If it's a training day - it's not too bad. Those are easy to get past. What if it's a race day? Or an "important" race day? Remember, you are a result of your habits - both mentally and physically. One race does not define you. Even a series of bad races does not define you. Sure, if you were faster at the beginning of the season than you are at the end of the season - it's important to look at your training and figure out what is happening - and adjust accordingly. But if you are having a great season, and you end it on a sour note - do not let it define you. The great thing about running is that there are ALWAYS future goals. Shoot - I'm 47 (yikes!) and I still have running goals. Set your goals and stay focused on the big picture.

4. Do the work. While having a bad day or several bad days is normal (Wouldn't it be great if the data line for improvement consistently just went up incrementally - improving EVERY time!?) That isn't the way your body works - and it isn't the way fitness works. However, feeling like garbage having several bad days is an indicator that something needs to change. More often than not, taking a week of to rest (physically and mentally) can do wonders! (What - in mid-season - a whole week!?) Yes! More is not always better. Also, take the deep dive into being honest with yourself. Are you staying up too late texting? Are video games drawing you in so your sleep habits are affected? Is your nutrition and hydration up to par? Are you procrastinating school work and then need to cram? Look honestly at all areas of your wellness - and do the work to make positive changes.

5. Lean on your team. Finally, when you are having a rough day - lean on your teammates & coaches. Sure, there is always inter-squad competition. Sometimes it may seem terrifying to let your teammates know you are struggling - or seem "weak". I assure you - when you are honest about your vulnerability - those team friendships only get stronger. That is an especially unique part of running - when you are out there, there's no place to hide. Everyone runs the same 3.1 miles on a 5k course. Everyone in the quarter runs the same 400 meters. Regardless of how fast you run - you have earned respect just by competing. To be fit enough to truly race (not just run / jog) is an enormous accomplishment. That is why in our sport you see such joy, encouragement and support among competitors from other schools. Better competition ONLY makes you better. Lean on your team & coaches. They are here to support your journey - on good days as well as difficult days.