” I truly think this is one of the best things we could have done for our athletes... We’re racing with more confidence and having more fun. The results also speak for themselves. On the women’s side we had our first NCAA XC qualifier in a decade and our men finished 11 spots higher than last year at the regional meet.”
~ Jennie Swieton, Director of Cross-Country/ Track and Field, Central Michigan University
Focus sessions are 30 min, weekly, online mental performance lessons. They span a wide range of content from practical tips to optimize performance, scientific info to better understand oneself, and stories which can deepen an athlete’s sense of meaning and purpose within sport.
These are the same sessions which I present to the NAU XC Team weekly.
Within each session I will be joined by an elite runner who will offer their experience and insights on the content. These athletes include, Nico Young, Elle St. Pierre, Colin Sahlman, Vince Ciattei, Krissy Gear and more.
High school age athletes, collegiates, professionals, coaches, parents and running enthusiasts will leave our course with a wealth of understanding and tools to access their best in sport.
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.
A full curriculum and further registration details are below.
FALL ONLINE FOCUS SESSION SERIES: MENTAL PERFORMANCE BASICS
OVERVIEW
18 weekly zoom sessions held at 6pm Pacific Time on Monday evenings from August 3rd to late November 30th, 2026.
**All sessions will be recorded for later viewing**
Cost:
Full year: $175
Fall only: $95
The fall series is an ideal intro to mental performance skills. Athletes will learn immediately applicable tools to improve their training and racing. They will also gain a greater understanding of their normal human responses to competitive environments. The curriculum will include the topics below:
FALL CURRICULUM
SESSION CLIPS
Session 2: Who Do You Want to Be?
This session helps athletes identify the qualities of themselves at their best and how to use those qualities with intention.
In this clip, Krissy Gear responds to my question: “have you ever answered the question of who you want to be with a response that is more about how others see you?
Session 3: How Do You Want to See?
This session discusses the power of the perspective that we bring to racing and how to choose a performance enhancing one.
In this clip, Vince Ciattei discusses the perspective he brings to his races.
Session 4: What are you Going to Do? Part 1
This session introduces athletes to the loose race focus plan. We learn how to break a race up effectively, and more.
This clip shares part of what we’ll learn:
Session 5: What are you Going to do? Part 2?
This session teaches athletes methods to help them stay engaged and competing when the race gets hard.
In this clip, Meagan Van Pelt and I advise an athlete who is going into her race at less than 100% and wondering how to still give it her best.
Session 6: Visualization
This session teaches athletes how to visualize effectively through the story of Olympian, Aliphine Tuliamuk.
Drew Bosley also shares his unique approach to visualization as seen in the clip below:
Session 7: The Limits of Control
This session addresses the subject of control. We clarify what is fully within our control, what is within our influence and what is fully outside our control.
In this clip, Colin Sahlman talks about accepting a race as it is and competing with the people around him.
SPRING ONLINE FOCUS SESSION SERIES: THE HERO’S JOURNEY
OVERVIEW
18 weekly zoom sessions held at 6pm Pacific Time on Monday evenings from January 11 to May 10, 2027.
**All sessions will be recorded for later viewing**
Cost:
Full year: $175
Spring only: $95
The spring season 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, gain tools to work deeply, 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.
SPRING CURRICULUM
