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Heat training days ☀️

Short heat training runs. This is something I've been doing for several years now because I have a huge, HOT race, hopefully in the near future. I have to take advantage of the hottest days that PA gets. EZ going and it felt amazing! If it wasn't time to go home, I was going to add

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How to Bounce Back After a DNF (Without Beating Yourself Up)

🚨 Honest Runner Talk That DNF hurts. The inner critic gets loud, but it doesn't have to break you. In this video, I share the exact mindset shifts that helped me (after 3 Oil Creek 100 DNFs) and the runners I coach turn disappointment into fuel: - Feel it, then reframe it. - Effort

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When a Race Disappoints

4 Steps to Turn Frustration into Growth Races don’t always go as planned, there's mud, fatigue, weather, or just one of those days. But those “disappointing” races are where the real growth happens. Here are some real moments from the trails (the good, the tough, and everything in b

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Rabid Raccoon 100 Post-Race Questionnaire 🔥🦝💯

Just dropped: My full Rabid Raccoon 100 Post-Race Questionnaire Fresh off a 25:22:53 finish (4th female on a tough course!). I sat down and broke it all down — what went right, what I’d adjust, mindset shifts, crew/pacer lessons, nutrition wins & misses, and the exact reflection question

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Anxiety as a Runner

[Article from my counseling website, not my coaching one] Anxiety as a runner is sneaky. Your life can look completely fine on the outside, but inside it’s racing thoughts, a body that won’t settle, tight shoulders before a run, or that constant “what if something goes wrong?” feeling — even

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Pictures from recent runs 😊

The first picture is a little blurry because it was raining.

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Race Day Visualization Hack

- Walk Through It With Me (3 points) 1. Start line mindset: Focus on positive thoughts and emotions; How do I want to feel?; Who do I want to be? 2. Stick to your plan: Do this as best as you can, while still having some flexibility; Follow your gear, nutrition, hydration, pacing, and race st

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Performance Anxiety Before a Race?

If you experience performance anxiety before a race or in general, try this jitter-reducing strategy called a Mantra Meditation. Choose a mantra like, "I am strong," "I have what it takes to handle this," "I've trained so hard, today is my opportunity, I've got this!

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3 Ways Anxiety Shows Up For Runners

Most runners know how to train their bodies… but few know how to work with their minds when anxiety shows up. Here are 3 common ways anxiety appears in runners — and what those signals are really trying to tell you: - Racing thoughts & overthinking - Physical tension & body si

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3 Questions Every Ultrarunner Should Ask Before Race Day

Most ultrarunners show up to the start line with a solid training plan… But very few have a clear mental race plan. These 3 powerful questions will help you build one before race day: What would a perfect race look like for you? What will your mindset be at the start line? What will

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Thank you 🙏🏻

Thank you for supporting both of my small businesses here! 😊 Finish Stronger Counseling And Finish Stronger Mindset and Mental Wellness Coaching 🌲🌼🍁🌻🏵️🌳☀️

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Can We Become Lastingly Happier?

✨ Can we actually become lastingly happier? The research says YES — and it’s more than luck. Swipe through for the proven benefits and the top evidence-based practices that actually work. Which one are you committing to this week?

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When Races Disappoint

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 fel

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Mental Health Counseling in Pennsylvania

Take your medicine today… and every day. Routine is medicine. Movement is medicine. Sleep is medicine. Breath is medicine. Consistency is medicine. Laughter is medicine. Storytelling is medicine. These aren’t just nice ideas — they’re the foundation of real healing, resilience, and perf

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Rabid Raccoon 100 Pre-Race Questionnaire

Have you ever completed a structured pre- or post-race questionnaire? If not, you're about to discover one of the most powerful tools I use to prepare mentally and execute at a high level in ultrarunning. Before your next event, take time for a clear pre-race visualization. Define what

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Stronger Together

HUGE thanks to my crew and pacers for being there for me at Rabid Raccoon 100. Crew: Beth; Stephen; Dan Pacers: Mike; Dave; Todd; Joshua I had a big goal and the plan was all laid out. As a team, we followed it and crushed the race. 25:22:53. Stronger Together! I'm looking f

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Clip from Rabid Raccoon 100

I didn't have ANY fun. 😂🙌🏻🏃🏻‍♀️⛰️🌲🔥🦝💯 #rabidraccoon100 #trailandultra #ultramarathon #runpa #finishstrongermindsetcoaching

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Anxiety as a runner

(From my counseling website, not coaching) Your life can look completely fine on the outside, but inside it’s racing thoughts, a body that won’t settle, tight shoulders before a run, or that constant “what if something goes wrong?” feeling — even on easy training days. Performance anxiety bef

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Rabid Raccoon 100 Finish 🔥🦝💯

25:22:53 Major PR. Oil Creek 100 was 28:41:11. About 15,000-16,000 ft elevation gain Pace 15:08/mi 13/221 OA 4th F. 41 seconds behind 3rd F. Temps between 40° F and 72° F Muddy Creek crossing x8. The water was calf deep. I saw a raccoon and it wasn't rabid!

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Rabid Raccoon 100 Race Expo

I went to the Rabid Raccoon 100 race expo. Crew spot is set up. The race swag is awesome! I drove over to the creek crossing, it is shin deep. - We cross it 8 times. Everything is good and I'm ready. Stephen (my husband) is also ready (100 miler). Highly recommend RR. They have a 5k, half,

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Shannon Be Short Run Ultra

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finishstrongermindsetcoaching.com/

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Finish Stronger Mindset and Mental Wellness Coaching - runners and ultrarunners