Autumn Flowers Bethel Park

Do you use visualization or mental imagery before competing in the hurdles?
While waiting for my heat, I visualize myself in first place, executing perfect form and speed. My most powerful mental imagery—or mantra—begins when the official calls me to my mark. I do two jumps to loosen up and always take a moment to thank God before getting into my blocks. As I wait for the gun to go off, I continuously remind myself, I got this, while repeating my goal time in my head.

If you could give one piece of advice to a beginner hurdler, what would it be?
My advice to a new hurdler is: never let anyone or anything intimidate you before your race. You must believe you are the best runner out there and never let factors like height or size hold you back from reaching your full potential. Hurdling isn’t easy—form is everything. The more effort and practice you put in, the better the results you’ll achieve.

What’s the most rewarding part about being a hurdler—what keeps you coming back?
For me, it’s the joy. There’s nothing more satisfying than perfecting my technique while running. The adrenaline rush when I step onto the track, the sound of the crowd cheering—it all fuels my passion. Running makes me happy, and even just thinking about this sport excites me. I’ll never stop coming back, even when I reach my best. I’ll compete until I can no longer run.

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https://www.roedrunner.com/
https://www.instagram.com/roe_d.runner/

Tracy Roe
Certified RRCA Run Coach
BS Elementary Education & Special Education

Tracy Roe has become one of the leading running coaches in Western Pennsylvania. Based in New Castle, she helps coach runners of all ages and skill levels with friendly, experienced (and fun!) training.

Explore Coaching Plans
https://www.roedrunner.com/coaching-plans/

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I’m excited to introduce a new feature called NixonTFXC Profiles. These profiles will include important information and statistics to help you promote yourself to other coaches in Track & Field/Cross Country. If you’re interested, you can contact me via Instagram, Twitter, or email at Karlon.nixon@gmail.com.

• One-time fee of $100 (2025 price), which covers your entire high school career and includes a NixonTFXC T-Shirt.
• Updates on the website to showcase your personal records and achievements.
• Monthly posts on Instagram, Twitter, and Facebook.

This is recommended for Freshmen, Sophomores, and Juniors who are interested in pursuing Track & Field/Cross Country at the collegiate level.

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NixonTFXC.com expires on October 7, 2025.
The renewal cost is $515 for two years.
A small donation to NixonTFXC can help upgrade the site and extend the domain. Your contribution is greatly appreciated.

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