Last week I chose to show the f*%k up and do everything in my power to not only be physically present, but also mentally and emotionally present with every single stroke/pedal/step inching me closer toward my goals. If you want to achieve new levels of performance, you have to show up, you have to embrace the discomfort, you have to do the work, and you have to keep the focus on the intention in that moment. This doesn’t necessarily mean working harder, but rather working smarter. If the efforts are to be easy, then really focus on making sure you aren’t being overzealous and working too hard so that when you have those hard efforts, you can give it your all! Often times those easy efforts can be just as uncomfortable as the hard efforts!
Quote of the week:
“You can’t improve if you don’t show up.”~Unknown
Swim: 9900 yards
During Thursday morning’s swim my easy efforts were almost 20 seconds per 100 yards slower than my hard efforts. Keeping the easy efforts easy allowed me to go hard on the hard efforts. So what did the workout look like?!
- Warm up:
- 400 swim
- 300 drills
- 100 kick
- Main set:
- 5×100 FAST + NEGATIVE SPLIT (faster time and harder effort with each one) (30 seconds rest between each)
- 200 swim
- 200 pull
- 200 swim
- 4×50 FAST on the 1:00
- 200 pull
- Cool Down:
- 200 any stroke
Bike: 99.1 miles
Let’s go! Saturday’s bike workout was a good challenge! 20 minutes in Z1, 20 minutes in Z2, 20 minutes in Z3 and repeat for a total of 2 hours. I am most comfortable mashing my pedals, but have been forcing myself to sit in discomfort as I work to increase my cadence. It isn’t easy…especially while pushing higher watts, but I’m going to continue to sit in the discomfort so that eventually it becomes more comfortable. 🤞🏻
Run: 20.7 miles
Wednesday I had an AMAZING run after work on roads I haven’t run on in a LONG time! My run called for 2 easy miles followed by 4 progressive miles and one mile cool down. The route I chose had me doubting the progressive miles as it was VERY HILLY, but I was determined to show the f*%k up and give my best. The 1st progressive mile set a great pace for what was to follow. The 2nd progressive mile was 1 second slower than the first progressive mile, but it had a MONSTER hill that was about 0.5 mile long, so my HR was WAY higher and my effort was WAY harder than that first mile. The 3rd and 4th progressive miles were on point! By deciding to show the f*%k up and give my best, I was able to squash that doubt and replace it with CONFIDENCE and BELIEVE that I am super strong!
Strength Training: 15 minutes of core strength daily
2×30 + 1×45 minute full body workouts
2×30 minutes of yoga
Weekly Totals: 15 hours & 56 minutes
Attitude of Gratitude:
What were your highlights from week 5 of 2021?! How do you show up in all areas of your life?!