Focus sessions are 30 min, weekly, online lessons which I have been developing through my work with NAU, and others, over the past decade. They span a wide range of content from practical tips to optimize performance, scientific info to improve understanding of oneself, to myth and stories which can deepen an athlete’s sense of meaning and purpose within sport.
In the fall the content will be discussed primarily in a cross-country context, and in the spring, a track context. However, the subject matter is easily applicable to all forms of competitive running, and honestly, life as a whole.
Myself, along with some NAU alumni and current pros (Drew Bosley, Santiago Prosser, Nico Young, Alyson Churchill and more), are working to redesign this series. Although many of the titles of these sessions are the same as they have been in the past, expect a great deal of new energy and content! Some of these athletes will join me live on most of the sessions. A short Q & A will be offered after each one.
This series is suited to high school age athletes, collegiates, professionals, coaches, parents and running enthusiasts. But, even if you are not a runner, or even an athlete, you will probably find plenty here that is applicable to what you are passionate about.
This year we are offering both fall and spring seasons. Although the content will build on itself as we progress, registrants are welcome anytime. Later registrants will have access to all prior content.
The cost for the entire year (30 sessions, 15 hrs) is $180. If you would like to attend both seasons this is the best value option. However, registration for just the spring or the fall series is also available.
A full curriculum and further registration details are below.
FALL ONLINE FOCUS SESSION SERIES: MENTAL PERFORMANCE BASICS
OVERVIEW
12 weekly zoom sessions held on Monday’s from from 5:30pm – approx. 6pm PST beginning Sept 8th and ending on Nov 24th, 2025.
**All sessions will be recorded for later viewing**
Cost: $95 for all 12 sessions
The fall series is an ideal intro to mental performance skills. The curriculum will include the topics below. Here are some clips:
CURRICULUM
SESSION 1: Introduction to Focus Sessions
- The mountain and the weather metaphor.
- Engagement in the race.
Establishing a Foundation
SESSION 2: Who Do You Want To Be?
- What qualities inside of you do you want to access?
SESSION 3: How Are You Going To See? Part 1
- Outcome vs. process focus – establishing a performance enhancing perspective.
SESSION 4: What Are You Going To Do?
- The loose race focus plan.
- The pre-race ritual.
SESSION 5: Visualization
Basic Practices
SESSION 6: Mindfulness Meditation and RBF
SESSION 7: Nerves and Fear
SESSION 8: Pain
SESSION 9: Progressive Muscle Relaxation
Expanding Perspective
SESSION 10: Working with Emotions – Tonglen
SESSION 11: How Are You Going To See? Part 2
- The ego mentality vs. the explorer mentality – part 1
- The bounds of control
SESSION 12: How Are You Going To See ? Part 3
- The ego mentality vs. the explorer mentality – part 2
- Understanding confidence
SPRING ONLINE FOCUS SESSION SERIES: THE HERO’S JOURNEY
OVERVIEW
18 weekly zoom sessions held on Monday’s from 5:30pm – approx. 6pm PST beginning January 12th and ending on May 11th, 2025.
**All sessions will be recorded for later viewing**
Cost: $125 for all 18 sessions
The spring season will primarily address the “story” that athletes are living by and the relationship that they have with competitive running. We we will learn about some tendencies of the human brain, including why athletes react the way that they do in competitive scenarios. Methods to access one’s best and work with the “weather” that arises both inside and outside the race will be covered.
This series is well-suited to athletes who hope to have a long future in competitive running – those who wish to understand the roots of both successful and unsuccessful mental performance and choose what myths they train, compete and live by.
It is recommended that athletes are familiar with the fall season content prior to the spring season, but not required.
CURRICULUM
* Subject to change as the series continues to be revised
The Call to Adventure
SESSION 1 — Intro to the Hero’s Journey
• Exploring the story through which we pursue sport.
SESSION 2 — Relationship with the Race
• Defining and reshaping your relationship with the race.
SESSION 3 — Connecting with the Heart of Your Race
• Clarifying the destination of the journey and mapping the path.
The Road of Trials
SESSION 4 — Weather Basics
• Core needs (belonging, meaning, fear of the unknown) and how they drive expectations, pressure, comparison and more.
SESSION 5 — Deceptive Brain Messages & Intro to RALF
• Neuroscience of “weather” and fear stories; intro to RALF method.
SESSION 6 — RALF Practice
SESSION 7 — Inner Laws of Physics & Intro to IFS
• How the psyche responds to challenges; intro to Internal Family Systems.
SESSION 8 — IFS Practice
SESSION 9 — Weather Inside the Race
• Understanding in-race challenges and applying learned tools.
The Nature of the Sport
SESSION 10 — The Wish & Fear of Finding Out How Good You Are
SESSION 11 — Belonging
SESSION 12 — Presence with How You Feel
SESSION 13 — The Irreplaceable Athlete
SESSION 14 — Confidence
SESSION 15 — Hope, Desire and Conviction
SESSION 16 — Fate and Destiny in Sport: Lessons from Myth
Connecting with the Heart of the World (Your Race)
SESSION 17 — Connecting with the Heart of the Your Race
The Return Home
SESSION18 — Giving to the Race
MENTAL PERFORMANCE 