Welcome to another installment of the LubDub show (formerly the Run Pub Podcast), brought to you by the Providence Heart to Start Program and the Oregon Brewery Running Series!

The LubDub is a weekly podcast and interactive video show where we talk to experts about running and walking and learn from program champions who provide motivation and inspiration as we embark on this 12-week journey as a community united in becoming our best, healthiest selves.

The Oregon Brewery Running Series hosts family-friendly, 5K fun running and walking events that start and end at some of Oregon’s best breweries. If you’re looking for an un-timed 5K in Portland or around the state, click the link below and join us!


In This Episode

Dr. David Schroeder joins us, a cardiologist at the Providence Heart Clinic – Gateway, and is the medical director for the Providence Portland Medical Center’s cardiac rehabilitation program. He shares some moments of joy and words of encouragement.

And our main guest this evening is Elliott Waksman, a Certified Mental Performance Consultant and owner of Portland Sport Psychology. Elliott shared three things to improve our mental toughness as we approach our next athletic competition, work challenge, homeschool conflict, or just about any other scenario that may arise, along with some tips on building mental toughness for the Follow Your Heart 5K & 10K in February!


What is Mental Toughness?

Elliott defines it as,

“…our DAILY choices. It’s our checkboxes, if you will. It’s not a one-hour thing on a Friday night under the lights. Mental toughness is a LIFESTYLE. It’s actually a 24 / 7 thing. Think of all the little choices you make to perform at your highest clip, all the healthy CHOICES you make throughout your day. And that’s a great way to think about mental toughness.”

We cover a lot in this short interview, but here are a few of the highlights:

The Importance of Meditation <19:07>

“…when we meditate, we notice and examine, what thoughts are we having? What are we feeling? One of the things I do is that I’ll notice in the mornings [when I’m walking my dog], what are the sounds I’m listening to? What am I thinking about? Do I think about the future? I think about the past and notice those things.”

WIN (What’s Important Now?) <19:52>

“…a tool we could use for when we’re feeling overwhelmed when we’re feeling stressed. Well, what should I be focusing on? Where should my attention be? What’s important right now. And that can bring us back to the present moment.”

Be Where Your Feet Are <20:07>

“…When we’re focused on where our feet are, when we’re in the room or sitting in a chair, we’re in the moment. And that can help us live a more meaningfull life when we can enjoy the moment and be where our feet are?”

Using Visual Reminder to center us to our goals. <<21:34>>

Focusing on what we can control and not what we cannot. <<22:59>>

Understanding that goals are adjustable. <<24:11>>

Outcome vs process goals <<24:54>>

Why we don’t spend enough time on the mental side of our preparation <<27:35>>

Resources for further study. <<29:25>>

Building confidence. <<32:58>>

Breaking down big goals. <<34:40>>

The myth of productivity <<35:43>>

About Elliott Waksman

Each week, we are joined by an expert who shares a bit of their personal and professional story to help all of us become stronger, more confident runners and walkers. In this episode, we were joined by Elliott Waksman, a Certified Mental Performance Consultant, and owner of Portland Sport Psychology.

As a Portland native, Elliott was a recognized Portland Interscholastic League three-sport athlete. He often relies on this experience and sense of humor with his clients to develop their mental toughness.

 “I find fulfillment when clients enjoy healthier relationships, better self-awareness, and more productivity…” in all areas of life.

His experience and expertise in working with athletes, and many other high performers, such as chefs, FBI agents, and special forces operatives, lend a helpful voice for all of us as we attempt to achieve our goals in life.

According to his website, “Having earned his M.A. in Sport Psychology, Elliott Waksman will help you learn to focus better, improve your confidence level, and increase your motivation. His weekly mental training sessions consist of role-playing exercises, handouts, PowerPoint slides, and hands-on activities. These sessions cover the following areas within the field of sport psychology: peak performance, motivation, mental toughness, focus, goal setting, and visualization.”

About Dr. David Schroeder

Dr. David Schroeder

Dr. Schroeder obtained his medical degree at Robert Wood Johnson (Rutgers) University in New Jersey. Residency and cardiology fellowship were completed at Oregon Health & Science University (OHSU). Before joining Providence Heart Clinic at The Oregon Clinic Gateway, he practiced for five years at Legacy Good Samaritan Hospital. Dr. Schroeder is interested in the broad spectrum of general cardiology. He is board-certified in Internal Medicine, Cardiology, and Nuclear Cardiology.

He told us that he finds working with the Heart to Start program is a great addition to his day-to-day role with Providence as it feels more authentic.

I spend a lot of my day asking people what they do for exercise, and there’s a lot of “not much” that I hear. I really try to hear people where they are and understand that life is hard, and when it’s raining, and your hip hurts, it’s hard to walk. But getting out and actually walking with people was this way… felt real, and it felt a little more authentic.

He also reminded us to tell ourselves that, “you can do it!” That when it comes to running and walking for fitness, to own it.

If it’s something that you want to do and you can own it. It becomes  empowering.

About Providence Heart to Start

We’re excited to be partnering with our friends from the Providence Heart to Start program to offer you a FREE 12-week running/walking training program! Rather than focusing on pace or ability, Heart to Start encourages taking several small steps (i.e. weekly training) and working toward a remarkable finish (i.e. goal event) where we celebrate each other as a community.


Unlike our previous monthly challenges, this challenge starts Monday, November 16, and ends on Friday, February 5. Set a challenging 12-week mileage goal and work really hard to reach it by the end!

All are Welcome!

We don’t care if you’re a runner, walker, or something else. We just care that you’re active! While most of our participants are running, MANY are walking, pushing strollers, or finding other ways to participate.

About Us

The Oregon Brewery Running Series is about inspiring Oregonians to Be Active, Have Fun, and Give Back. We host family-friendly, 5K fun runs that start and end at some of Oregon’s best breweries. Register for our next run here! Our theme music, the Oregon Song, is written and performed by James Hoffman.