2021 week 7: keep showing the f*%k up

Last week was the official start of my “training plan” for Ironman Arizona. I use that term loosely as I don’t have a coach and don’t have a specific “plan” that I am following. But I’ve decided that since I’m 40 weeks out, I should focus my journey a bit more on achieving the goals I have for myself at IMAZ in November. So I let my mantra dictate my week!

Quote of the week:

“Show the f*%k up!”

~ME

Swim: 8300 yards

I just love when I see 12x100s in Training Peaks (even though I put it there 🀣πŸ₯³)! Thursday when I started this swim, I felt like I was swimming through mud, but I reminded myself to show the f*%k up and stick with it. After a solid warm up, I still felt I was swimming through mud, but told myself that I just needed to show up for THIS interval…and ya know what?! By the time I got to the “fast” efforts, I was feeling like I was moving efficiently through water instead of fighting the mud, so keep showing up in THIS moment!

  • Warm up:
    • 300 swim
    • 4×50 drills
    • 200 swim
    • 100 kick
  • Main Set:
    • 4×100 easy with 20 seconds rest between
    • 4×100 moderate with 20 seconds rest between
    • 4×100 fast with 20 seconds rest between
    • 500 pull with paddles
  • Cool Down:
    • 200 any stroke
Small habits add up to big success! Showing up for yourself in this moment is a step in developing small habits that fuel big successes over time. When you show up, you get a bit more courageous, confident, stronger, resilient, and powerful every time, so decide to show the f*%k up for yourself! πŸ’™πŸ’›

Bike: 87.2 miles

Saturday I showed up for some sweat equity. My brain said, “blah, blah, blah” at the 2:15 endurance ride and tried to sabotage my success by talking my body out of succeeding, but thankfully my body was stronger! My brain would rather have intervals instead of an endurance ride when riding indoors, so I had to show the f*%k up and pull my brain back into my workout multiple times throughout this ride.

My body reminded my brain to show the f*%k up even for the less challenging workout and won the battle!

Run: 22.1 miles

I had a lot of great runs this week (with a couple of them being outdoors…yay for our *heatwave*), but the one that I had to show the f*%K up for the most was Monday’s speed work on the treadmill. It was structured as:

  • 15 minute EASY warm up
  • 4×4 minutes FAST with 4 minutes EASY between
  • Cool down EASY to 50 minutes

I have done this workout a few times since the start of 2021, so I had a baseline that I felt I should be able to hold for the FAST efforts. This baseline was 7.8 mph (7:41/mile pace) at 1.0% incline. I decided to really challenge myself and push my limits by running “my pace” for these 4 minute FAST intervals at 8.0 mph (7:30/mile pace) with the 1.0% incline. The first 2 intervals were tough, but tolerable. By the 3rd interval I was spitting out positive words (Courage, Believe, Show Up, Limitless, and Strong) whenever I could get enough of a breath to talk out loud to myself, but they were on repeat in my brain. The last interval was all guts and determination!

I have goals! So today I challenged myself to run my “fast” intervals even faster than what I thought I could and ya know what?! I successfully surpassed what I thought I could do.
.
-Was it challenging?! YES!
-Was it comfortable?! NO!
-Did it take positive self talk to keep me focused on achieving success?! YES!
-Was it worth it?! HELL YES!
.
We are all capable of SO much more than we think. Have the COURAGE to SHOW UP and BELIEVE you are STRONG + LIMITLESS! This is where the magic happens! πŸ’™πŸ’›

Snowshoe: 4.89 miles

It finally warmed up enough (kind of…is +3*F windchill warm enough?!?!) to venture outside and snowshoe for a bit on Wednesday! It was fun to get to see one of my Coeur Sports Collective Beat teammates and play in the snow together! Our adventures were short, but it was good to catch up in a COVID safe way! We had a few more snowshoe adventures later in the week after it warmed up even more and felt like a *heatwave* when it was in the 20s.

After being cooped up for a week because of the bitterly cold temps, I’m grateful it finally warmed up enough to get some fresh air (some even with friends) today! β„οΈπŸ’™πŸ’›

Strength Training: 15 minutes of core strength daily
3×30 minute full body workouts
2×30 minutes of yoga

Weekly Totals: 17 hours & 2 minutes

Attitude of Gratitude:

I got my 2021 Coeur Sports Alumni team gear! I am SUPER excited to continue to represent Coeur Sports and be a part of the inaugural Alumni team as we continue to strive to encourage, empower, support, and inspire women in sport!
When the windchill is -38*F, reading a good book while sitting in the Normatec Recovery boots is a win!
So grateful I GOT to run outside…even if the windchill temp was only 3*F! Fresh, crisp air is good for the soul!
Someone wanted all the snuggles under the warm blanket with me after snowshoeing adventures! β„οΈπŸ’™πŸ’›
It’s all about the attitude! Today I had an #attitudeofgratitude for the *heatwave*, fresh air, sunshine, playtime, and sMILES together! πŸ’™πŸ’›
Short sunset snowshoe with the fam! β„οΈπŸ’™
Epsom salt + lavender bubble bath = good recovery after a big workout!
We HAD to get out and play in the snow covered woods today. It was such a GORGEOUS winter’s day! Fresh air + sunshine + family + play + snow = #happyheart β„οΈπŸ’™πŸ’›
I love my little snuggle bug!
I am stoked to continue to represent Coeur Sports in 2021 by being part of the inaugural Alumni team! Need some questions answered?! I’m your girl! Need some cheers or encouragement?! I’m your girl! Need some support?! I’m your girl! Need some motivation or inspiration?! I’m your girl! Need some race day high fives or hugs?! I’m your girl! 🀞🏻🀞🏻🀞🏻 Let’s empower and lift each other!

What were your highlights from week 7 of 2021?! What mantra(s) do you turn to?!

6 thoughts on “2021 week 7: keep showing the f*%k up

  1. The colours of the Alumni kit are gorgeous-congratulations!!

    I don’t really have a mantra, but I’m trying to focus on being present as I keep working on building healthy habits. I’m not beating myself up about a missed walk or yoga session the day before, but to keep on starting everyday fresh and doing the best I can each day! Some great days are more important than throwing my hands up in defeat and giving up completely πŸ™‚

    Have a great week!!

    1. Thank you! It is gorgeous!

      That is the best mindset! Every day is a blank canvas ready for you to create whatever masterpiece moves you! πŸ₯³

      Have an amazing week Amy! πŸ₯°

  2. Looks like an action packed and fun filled week sis! Congrats on your new Coeur team kit it’s beautiful! You are my motivation guru! Keep up the great work! Big hugs! πŸ’•

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