Last week I had multiple workouts that didn’t quite go according to plan. I showed up, I gave my best, but my best didn’t allow me to “achieve success” on that day. But you know what?! That is ok! I learned a lot in the process and that learning means I didn’t fail…It actually means I succeeded…just in a different way!
Quote of the week:
“Most things don’t go exactly as planned. That’s why it is a plan…not a certainty”~unknown
Swim: 5700 yards
Friday I did a swim that I’ve done before and is one of my favorite workouts, but it didn’t go according to plan. This is what the workout looked like:
- Warm up:
- 100 kick with fins
- 100 pull with buoy, strap, and paddles
- 100 swim
- 4×100 descend (times should descend as effort increases) (20 sec rest)
- Main Set:
- 3 x 800 (30 sec rest) – start fast and make each 800 faster than the last
- Cool Down:
- 200 any stroke
I started my 800s strong and focused my mind on the following intentional thoughts that keep me strong throughout:
- I set goals on purpose and with purpose.
- I will always fight until I achieve my goal.
- I achieve every goal I set for myself.
- I am a strong and confident endurance swimmer.
My first 800 was strong! My second 800 was faster (averaging 2 sec/100 yards faster than the first 800)! I was super pumped to crush the third 800, but I changed my thinking before starting the third 800. Instead of focusing on those intentional thoughts that kept me strong during the first 2x800s, I focused on key body questions for each 100 yards (I focused on one question per 100 yards for each of the first 400 yards and then repeated them for the second 400 yards):
- Am I extending my arms?
- Are my elbows high?
- Am I rotating?
- Am I kicking with purpose?
Focusing on the key body questions turned out to not be the best decision as my third 800 was 6 seconds slower than my second 800. What I learned for next time is that I will keep my focus on the intentional thoughts as those definitely served me better.
Bike: 211 miles
Thursday I got to ride outside after work. It was such a glorious day! So grateful for the opportunity to still be riding outside!
Over the weekend, I had a double brick planned…4 hour ride + 40 minute run off the bike on both Saturday and Sunday. I took these workouts to the trainer/treadmill as I had to start early on Saturday to get to Isabella’s swim meet during early afternoon and Sunday there were rain chances on and off all day that I wanted to avoid. Saturday was a great workout, but I didn’t do the best of refueling/rehydrating/recovering afterwards as I went directly to the swim meet. This may have impacted the poor workout on Sunday. During hour 3 on the bike, my legs completely quit turning over. I tried riding in zone 1 for a bit, but just couldn’t get the legs to turn over no matter how much mental focus/energy I gave. So…instead of trying to force my legs to move when they wouldn’t, I hopped off the bike at 3 hours and 13 minutes, changed into dry clothes, downed a protein smoothie, laid down with Jersey, and immediately fell asleep.
Run: 28.2 miles
Wednesday I had a split run day, with 7 am miles and 8 pm miles. My #1 and I ran together in the morning at an endurance pace (so proud of him for running his longest distance since December) and I ran solo in the afternoon. While it was super humid in the morning, it was also cool with no wind, very few hills, and I was not very focused mentally. The afternoon was much the opposite…it was still humid (though less than those early am hours), but much warmer with strong winds, lots of hills, and my mental focus was on ! I was super pumped to have a much stronger run in the more challenging afternoon conditions!
Strength Training: 15 minutes of core strength daily
Weekly Totals: 20 hours & 10 minutes
30 minutes of full body strength training
30 minutes of yoga
Attitude of Gratitude:
What were your highlights from week 40 of 2021?! What do you do when things don’t go according to plan?!