When you decide to twist the negative into a positive, magic happens! Last week I made the decision in multiple areas to change the negative dialogue in my head into a positive script and it transformed each and every situation into a successful, more joyful, more magical experience.
Quote of the week:
“Our power is in our ability to decide.”~R. Buckminster Fuller
Swim: 3000 yards
Speaking of deciding to change the negative narrative into a positive script…Tuesday morning I had 100s to failure (or 20x100s HARD…whichever comes first) on the schedule. I have no idea why I let this workout spiral me mentally into a negative narrative before I even start swimming, but I manage to EVERY STINKING TIME it shows up on my schedule. And ya know what?! I am self coached. I put that workout on my schedule. I do this to myself! 🤣 Thankfully during my warm up, I changed my negative narrative and decided to write an optimistic script instead. I decided to be brave enough to show up! I decided to be brave enough to focus on the interval I was in. I decided to be brave enough to keep pushing myself HARD each and every interval. I decided to be brave enough to push myself out of my comfort zone and see just how far I could take myself.
The average of my first 5x100s was 1:38/100 yards. This meant I had to keep my 100s to failure at a sub 1:41/100 yard pace. UGH! When you feel like an anchor in the water, achieving these paces seems impossible, but as Ironman says, “Anything is Possible” so I kept showing up, focusing on my form, deciding to be brave, and pushing myself with each and every interval. I ended up successfully swimming a total of 20x100s HARD at a paces ranging from 1:35.6 to 1:40.7/100 yards. 🥳
- Warm up:
- 300 swim
- 200 pull
- 100 kick
- 100 easy
- Main Set:
- Swim 5x100s HARD (20 seconds rest between) and average these times.
- Swim as many 100s HARD as possible. The pace should be less than +3 seconds from the average of the first 5x100s (20 seconds rest). You are done when you fail 2x100s in a row or successfully achieve 20x100s (total…including the first 5x100s HARD), whichever comes first.
- Cool Down:
- 200 any stroke
Bike: 114 miles
Remember a week ago when my aero bar snapped off my bike during my trainer ride…well, I took Mojo to the BEST bike hospital around on Monday (Kyle’s Bikes). Kyle had her for the first half of the week so he could do some surgery on her, but I got her back just in time to spend some quality time together for my birthday weekend! She was SO HAPPY to be fixed up and in working order! THANK YOU KYLE for working your magic on her! You’re da bomb diggity!
Saturday I had a 3 hour ride structured as 3x(20 min Z1, 20 min Z2, 20 min Z3) + a 5K run off the bike. The week before I struggled with this bike workout so on Saturday I decided to try again. Not only did I successfully complete the bike workout on Saturday, but the #5KO run off the bike was a FUN way to celebrate a life lost way too soon.
Run: 22.9 miles
Monday I had a 50 minute run with 4×4 minutes FAST intervals (scripted at 8.0 mph or 7:30/mile pace) and let me tell ya, I had a LOT of doubt and SO many excuses for wanting to change my 4×4 min FAST run to an easy paced run. BUT I decided to be brave enough to show up. I decided to be brave enough to give myself a chance! I decided to do the workout as written, push my limits, and see what I had in me. And ya know what?! I had SO much more in me than I thought I did. I successfully completed this workout on tired + sore legs. It felt good to actually feel like I had more in the tank to give!
Snowshoe: 0 miles
Yep! In looking at the extended forecast, those days are officially over for the season. With the ice off the lakes, it’s time for the water to warm up so I can take the SUP out!
Strength Training: 15 minutes of core strength daily
30 minute full body workout
Weekly Totals: 12 hours & 42 minutes
Attitude of Gratitude:
What were your highlights from week 10 of 2021?! Where in your life do you decide to bravely show up?!