What’s up?! – November 2019

November was full of fun, gratitude, and heart! I spent time really listening to my heart and letting it guide me in my training, life experiences, and planning for 2020! Here is a snippet of what November looked like for me:

Training:

This month I decided to do whatever I wanted, when I wanted. No structured training. No 4 am wake ups until I was ready. No routines. It was awesomely awful! I swam when I wanted. I biked when I wanted. I ran when I wanted. I did intervals when I wanted. I incorporated more strength training. I spent more time with my mat. I went back to 10 minutes of core strength daily because it is a better fit for my schedule. I’ve decided I definitely thrive off of routines and consistency. While this freedom in training was much needed to reset my body and mind, it is time for me to regain the routines and consistency that I enjoy as I get ready to head into 2020.

Intention: WIN (the day)
After being away from the water for two weeks, it felt so amazing to get some #chlorinetherapy today! #wintheday
Crushing bike intervals + spending time with my fave = pure joy!
So grateful to get to run with these rad ladies at the Coeur Sports women’s run in Des Moines.

Swim: 18,900 yards (10.74 miles)
Bike: 75.4 miles
Run: 57.0 miles
Strength: 10 minutes of core daily + more strength training + yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 35 hours & 20 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing the Hillbilly Hike 1/2 Marathon. When I went into this race, I wasn’t sure if I was going to run with my friend, Robin, or try to push myself and see what I could do. I decided to let my legs tell me. They told me to go after it despite the frost + ice covered running surfaces. I’m glad I pushed myself, am happy with my results, and am looking for more opportunities to #explore + break out of my comfort zone + push myself to new limits in 2020!

SO SLICK! Photo credit: Kathy Shupe King
Another Hillbilly Hike 1/2 marathon is in the books!

Listening to:

Here is what I listened to this month:

Coeur Sports Earsplitz
Bike Safety #itcouldbeme (featuring Triny Willerton)

KonaKamps always has me inspired and motivated!! Some of this months faves were:
World Champion Anthony Philippe, Ironman World Championships 2019
World Champion Jana Richtrova, Ironman World Championships 2019
Eric Engel, Overall AG Champion, Ironman Louisville 2019
Kristin Goett, Ironman Louisville 2019
Rob Watson, Ironman Barcelona 2019
Daniel Day, Ironman Louisville 2019
World Champion Bobbe Greenberg, Ironman World Championships 2019
Jacqui Guiliano, Overall AG Champion, Ironman Florida 2019
Ryan Guiliano, Overall AG Champion, Ironman Florida 2019

The Same 24 Hours:
Notes on Nonsense: Hair Color is Bullsh*t
Notes on Nonsense: Destinations are Bullsh*t
Notes on Nonsense: Kids are (Really) Bullsh*t
Notes on Nonsense: Positive Vibes are BS
Nir Eyal: Indestractible
Danielle LaPorte: The Desire Map and Her 24 Hours
Sarah Ban Breanthnach: Simple Abundance, Shoes & Gratitude

Endurance Planet:
Sub 2-Relay, HRV Guided Training, How to Approach Hill on MAF, Ironman After 50, and Quelling Anxiety around those ‘What If’ Thoughts

Clean Sport Collective:
Frank Shorter, 2-time Olympic Medalist in the Marathon
Frank Shorter, Part 2
Mary Cain Tells Us Her Story
Amelia Boone, 4-Time OCR World Champion

Kelsey Abbott brought on:
Andrea Owen
Kate Marolt

Ironwomen Podcast has so many amazing women on!
Ignite the Fire – Renee Kiley
Respect the Race – Ellie Salthouse
Chasing Gold – Emma Coburn

Rich Roll brought on:
Dean Karnazes Is Running For Good: Lessons On Longevity & Embracing Discomfort
He Ran Across America – On Plants with Robbie Balenger

Michael Gervais has brought some amazing people on his Finding Mastery podcast:
Angela Naeth on Discovery and Acceptance
Mick Fanning on Hard Work, Resiliency, and Sacrifice
Ronnie Lott on Exhausting Every Moment

The Bek and Siri Show brought on:
Dr. Stacy Sims – Women are NOT Small Men
Siri’s Secret Sauce

Run4PRs:
Why you NEED to take time off after a marathon
Optimizing Your Offseason to Become Faster
Goal Setting & Reaching Your Potential
Natural Speed, Durability, & Mental Toughness: Assessing Your Strengths & Weaknesses
Winter Running: Snow, Ice or Treadmill?

Reading:

80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels by Matt Fitzgerald and David Warden is for triathletes of all levels helping them balance training intensity to maximize performance. “Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.”

The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage by Mel Robbins provides you with tools to create action and change. “Throughout your life, you’ve had parents, coaches, teachers, friends, and mentors who have pushed you to be better than your excuses and bigger than your fears. What if the secret to having the confidence and courage to enrich your life and work is simply knowing how to push yourself? Using the science of habits, riveting stories, and surprising facts from some of the most famous moments in history, art, and business, Mel Robbins will explain the power of a “push moment”. Then, she’ll give you one simple tool you can use to become your greatest self. It takes just five seconds to use this tool, and every time you do you’ll be in great company. More than eight million people have watched Mel’s TEDx Talk, and executives inside of the world’s largest brands are using the tool to increase productivity, collaboration, and engagement. In The 5 Second Rule, you’ll discover it takes just five seconds to:

  • Become confident
  • Break the habit of procrastination and self-doubt
  • Beat fear and uncertainty
  • Stop worrying and feel happier
  • Share your ideas with courage

The 5 Second Rule is a simple, one-size-fits-all solution for the one problem we all face – we hold ourselves back. The secret isn’t knowing what to do – it’s knowing how to make yourself do it.”

Two Concepts to Guide Your Off-season Training by Matt Edwards is full of some great information for things you can do in the off-season to better prepare yourself for the coming season. During your off-season, take time to focus on technique, strength training, your weakness, and endurance.

6 Ways to Avoid “Bad Race Blues” by Mackenzie Madison has some great tips for getting back on track after a “bad” race and “avoid feeling mentally stuck in a previous disappointment.”

How to Master Your Athletes’ Motivation by Jamie Blanchfield is very insightful on what influences motivation and what enhances motivation. Motivation ebbs and flows with changes in life, training, work, etc. Self efficacy is key to motivation and success.

Feeling Stuck: Regain Momentum Using This Simple Sport Psych Tool by Carrie Cheadle is a great way to assess the change you want to make. What do you want to stop doing, what do you want to start doing, and what do you want to continue doing to create the change you desire?

Inspire Your Gratitude Practice with These Gratitude Journal Prompts by Jiji Lee has some amazing tips for how to start your gratitude journal and prompts to get you going when/if you get stuck.

Attitude of Gratitude:

I’m beyond grateful, humbled, blessed, and honored to be a Coeur Sports ambassador for my 6th year! 2020 is going to be amazing!
So grateful for Friday happy hour swims with my fave!
I’m so grateful for a strong body + mind so I can do what I love!
Sunday mornings are for snuggles and Sudoku! Grateful for my snuggle buddy!
Grateful for some recovery yards to loosen up the stiff body after yesterday’s 1/2 marathon!
So grateful to be getting back to the weights and strength training the entire body!
So grateful for warm boots when there is snow on the ground and the windchill is -1*F on my walk into work.
Grateful for the opportunity to ride the horse carriage at Snow Magic.
Getting the opportunity to run with new ladies at the Coeur Sports women’s run was a fantastic way to start the day! SO grateful!
Looking for a way to make squats (or wall sits if you don’t have suspended straps) more challenging?! Add a dog to the mix! Basil LOVES to help, but sometimes her version of helping creates more of a challenge for me. Grateful for her unconditional love and support!
Grateful for some time with my mat!
Grateful for Nick with Vitality Massage for the recovery time I needed.
Grateful to get to cheer these two on at their swim meet!
So grateful for my Coeur Sports teammate, Triny, and the work she is doing to make roads safer for everyone!
Grateful for time on my mat with Robin by my side!
Grateful for a morning run with my fave!
Grateful for spending time with my SBT suspension trainer and building strength!
Grateful for time to PLAY in the water!
I love sushi! So grateful for this yummy goodness!
So grateful that Mom came down to join us for an evening of joy + entertainment!
Wow! This was a great show! Grateful I got to experience it!
Anytime I get to spend in the water is time that I find calm and peace! So grateful!
Grateful for this girl’s friendship! Morning miles + girl talk are icing on the cake! What a perfect start to the day + week!
“Follow your heart. Life is too short to be sidetracked by the things everyone else wants you to do.” ~Unknown
My heart speaks swim/bike/run! It brings me calm, it brings me joy, it builds self confidence, it often teaches me something new, it breeds discipline, it connects me with others, it forces me to be more courageous, it allows me the freedom to mess up & still end up ok, it provides me an outlet, it makes me stronger – physically and mentally, it fills me with gratitude, and SO much more! What does your heart say?! Do you listen?!
I love digging deep and feeling the accomplishment of overcoming obstacles and achieving something that once seemed impossible! I’m so grateful my body allows me to push it!
So grateful for these peeps (and Basil) to run with before devouring all of the yummy Thanksgiving food!
Friendsgiving! SO grateful for my framily!
So grateful for this framily! I can’t believe how much these two have grown!
Now that Thanksgiving is over, the tree is up. I’m grateful for making all of the 2019 memories (that are documented with medals on our tree) and the bright lights that remind us to always shine bright and give our best in everything we do!
Intention: I get to
It isn’t always easy. Mother Nature threw down some 38-40*F temps, rain, and winds (hello IMLou 2018 weather). She likes to think that she holds the power, BUT SHE’S WRONG! I hold the power when I keep the mental chatter positive!

How was your month of November?! What were you grateful for last month?! 

6 thoughts on “What’s up?! – November 2019

    1. It was a great month! It’s ironic…when I have the structure, I want more spontaneity, but when the structure isn’t in place, I want the structure. I know the structure is what I thrive on and it works so well for me. Routines, consistency, and focus are my jam…even if I think I want something else. Cheers to an amazing December!

  1. It sounds like you had an amazing month. Congratulations of being a part of Team Coeur again-it’s well deserved and I can’t wait to learn what adventures you have planned for 2020.

    I’ve not heard of the 5 Second Rule-I’ll go check that out-thanks 🙂

    My November was so fabulous. I finally got my act together and am seeing (and feeling) so much progress on my health goals. It feels amazing to have some focus and productivity back in my life again.

    I hope you have a wonderful December-cheers.

    1. Thanks girl! 2020 is going to be a big + fun year. I’m excited!

      I think the 5 second rule will help you further your path of success on your health goals. Congrats on the progress you’ve made, the focus you’ve gained, and the forward momentum!

      Cheers to a wonderful month of December and a welcoming new year!

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