Last week was a whirlwind! So much crazy packed in one week that I’m feeling a bit overwhelmed at the present moment. Lots of highs, lows, life stress, work stress, fun, play, and so much more all packed into 7 days. Thankfully this overwhelming feeling will pass!
Last week was all about focus! Staying focused during training, on the process of chasing my dreams, while packing for a weekend getaway, on my pre-race preparations, on my race strategy, during my race…focus, Focus, FOCUS!!
Swim: 4596 yards
Bike: 38.4 miles
Run: 13.3 miles
Kansas City Olympic Distance Triathlon:
Strength Training: 10 minutes of core strength or stretching daily
Weekly Totals: 6 hours & 56 minutes
Quote of the Week:
“Focus! Focus on today! Focus on this moment! What can I do today to make me better tomorrow?!”
Attitude of Gratitude:
How was your week?! What were you grateful for last week?! How do you keep your focus and stay in the moment?!
Last Saturday, my fave and I ventured out on the open roads of central Iowa on two wheels for the first time this year. It felt AMAZING to be on the open roads with the wind in our faces, the sun on our backs, and to be enjoying the outdoor beauty! Our days of staring at the same basement walls like we’ve been doing all winter are behind us for a while!!
It is that time of year when so many people will be out on the open roads…motorists, farmers, motorcyclists, cyclists, pedestrians…we can all share the road peacefully together. We all have loved ones that we want to come home safely to. I want to take a minute to thank all of the drivers on the road who gave us plenty of space when passing us. THANK YOU for sharing it with us!
Last week’s theme was “right now!” It came to me during my Tuesday morning swim. My mind was all over the place and I knew my first set of 10×50 at zone 5 effort were not consistent. When I started the second set of 10×50 at zone 5 effort, I started singing Van Halen’s “Right Now” in my head as I swam. Guess what happened?!?! CONSISTENCY!! My 50 yard times for that set varied by less than 2 seconds for each 50. YES!! Don’t worry about the last interval, don’t worry about the upcoming interval, stay present! Focus on RIGHT NOW!
Swim: 8900 yards
Bike: 86.2 miles
Run: 16.9 miles
Strength Training: 75 minutes + 10 minutes of core strength or yoga stretching daily
Yoga: 30 minutes
Weekly Totals: 14 hours + 30 minutes
Quote of the Week:
“Right now, hey
It’s your tomorrow
C’mon, it’s everything
Catch that magic moment, and do it right, right now
Oh, Right now
It’s what’s happening?
Right here and now
It’s right now
Tell me, what are you waiting for Turn this thing around”
Attitude of Gratitude:
How was your week?! What were you grateful for last week?! How do you use “right now” to keep you on track?!
It took most of April, but I think spring has FINALLY arrived and I am more than ready for it!! I’m ready to put away the winter running gear!! I’m ready to get out and ride on the open roads with the wind in my face and the sun on my back!! But first, let’s recap the month of April!!
I finally had a solid month of training with a race thrown in! I successfully saw green in Training Peaks everyday in April and completed 10 minutes of core strength everyday as well! I’m finally finding my stride again! Hello consistency…I’ve missed you!!
Swim: 29, 550 yards (16.8 miles)
Bike: 203 miles
Run: 76.4 miles
Monthly Totals: 45 hours & 23 minutes
SPRING!! Spring finally decided to show up in the last week of April!! I am so happy to have FINALLY put my winter coat, stocking hats, and mittens away for the summer!! Now if I could just put all of the winter running gear away…I think it might be a bit early for that though.
Racing Weight: How to get Lean for Peak Performance by Matt Fitzgerald is a great read for all endurance athletes! Matt focuses athletes on improving their diet quality score, managing appetite, balancing energy sources, monitoring weight and performance, and timing nutrition to stay lean for training. He has included food diaries from 18 pro athletes, recipes and strength training workouts to accelerate changes in body composition.
Carrie Cheadle’s blog post “Slow Down: How to Relax Your Mind Under Pressure” is a great reminder to stay focused and present. Allowing your mind to be distracted means you are likely “not bringing 100% of yourself to your performance and you are more likely to get injured.” Our society thrives on how much can you jam into a short amount of time. Carrie has us SLOW DOWN, meditate, and breathe to recenter ourselves and find our focus.
New Research is Changing the Game for Female Athletes by A.C. Shilton…ladies and gentlemen…women and men are different! Women take longer to acclimate to heat. According to Stacy Sims, “Progesterone elevates your core temperature, so you’ll feel hotter to begin with. On top of that, lower blood volume during high-hormone days means it’s harder for your body to sweat and cool yourself.” Women’s cycles impact performance. Knowing how your cycle impacts your performance can be a huge asset to you while training and racing. Women on low carb diets often produce more cortisol. With more stress hormone in our systems, our bodies don’t recover as well because it can directly inhibit muscle repair. The good news?! Women tend to dominate at long distance races and when racing at altitude! Our bodies are better able to metabolize and burn fat for energy. So ladies…go the distance! Race in the mountains! Oh…and take a nap! Women tend to need more rest than the men they train with.
Tina Muir’s podcast with Allie Kieffer is so real and inspiring! Allie’s positive body image message is spot on! “Could I be smaller? Maybe. I don’t think that means I would necessarily be faster.” Allie is always pushing herself to be stronger + faster without worrying about body image. “Don’t box yourself in by putting limits on what you think you are capable of. Set yourself up for success, not failure.”
Are you looking for more motivation? If so, you should listen to the podcast IronWomen did with Dr. Kristin Keim. They discuss ways to get and stay motivated as well as mental health, post Ironman blues, and dealing with eating disorders. It is a great listen!!
Looking forward to:
Summer break! Now that we have turned the page and are officially in the last month of the school year, I am officially counting down the DAYS to summer break! I am also really looking forward to rolling on the open roads with the wind on my face and the sun on my back! I LOVE riding my bicycle! Oh…and my first triathlon of the season this month! I’m a bit nervous about the water temperature due to the cold spring we’ve had, but am excited to test my current fitness! Yay for race season!
How was your month of April?! What are you looking forward to?! What were you grateful for last month?!
“Some days it just flows and I feel like I’m born to do this, other days it feels like I’m trudging through hell. Every day I make the choice to show up and see what I’ve got, and to try and be better. My advice: keep showing up.” ~Desiree Linden
Attitude of Gratitude:
How was your week?! What were you grateful for last week?! How do you commit to showing up, seeing what you’ve got to give, and trying to be better than you were before?!
Sunday I did my first race of 2018. My only goal for the Drake 1/2 Marathon was to have FUN! I have been struggling with motivation lately…I think the prolonged winter weather has finally gotten to me. Thankfully spring FINALLY showed up and just in time for race day!!
I lined up behind the 2 hour pacer. I wanted to focus on FUN, not try to stay in front of the pacer. After the National Anthem, we were off to the races. With all the people, we started off pretty easy. I was running next to a man that had an Ironman tattoo on his calf, so I asked him which races he’s done. What started off as a simple question, took off onto a 10 mile conversation (any talking I did was broken sentences thanks to the pace Chris was setting)! I was super grateful to have Chris to run with. He pushed me harder than I might have otherwise gone, but I also had fun along the way!
At mile 10, he decided to give it everything he had left. I tried to hang on, but he had a lot more left in the tank than I did. This is when I started running for my Coeur Sports teammates. Mile 10 was for Ruth! She asked me to smile at mile 10 for her, so I smiled and thought of how amazing, inspirational, and encouraging Ruth is. Mile 11 was for Linda and her ill grandmother (who has since passed away)! I continued to smile, but now I was thinking of both of these strong ladies. Sending them love. Mile 12 to the finish was for Lecite! Lectie was hit while riding her bike early this year and is on the road to recovery. She is strong, full of grit, determination, and tenacity. A fighter to the core. I fought the last 1.1 miles for Lectie!
And with that, the race was over! So much FUN! Spring weather! Finisher medal! One #happygirl! Now it is time to keep working hard, follow the plan, have fun, and chase dreams!