2021 week 5: show the f*%k up

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.”


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
Show the f*%k up and really challenge yourself. Give yourself the gift of learning what you are made of, turning self doubt into self confidence, creating magic by sitting in the discomfort, and achieving more than you ever dreamed possible! πŸ’™πŸ’›

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. 🀞🏻

Dream big so you can grow into the best version of yourself. Ignore the people saying your dream is too grandiose, that you can’t accomplish it, that it is unrealistic, or that your dream should be xyz. Don’t listen to them! They don’t know YOU! Dreaming outside your comfort zone requires you to consider all the possibilities and to choose courage over comfort. I choose to dream BIG! I choose to acknowledge my fears and move through them! I choose courage over comfort! I choose to chase my dreams with intention! I choose to grow into my best self! You can too! πŸ’™πŸ’›

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!

Choose your own adventure!
When you have the choice to run a flat route or a hilly route, what do you choose? I often find myself choosing the challenge of the hills. Challenges make us stronger; they give us some of the best stories and fondest memories of what we are made of, what we can overcome, and dreams we can achieve. Challenges are our best teachers; they allow us to grow and conquer the impossible.
So the next time you get to choose your own adventure, choose the challenge! Give yourself the gift of learning what you’re made of, overcoming more than you thought was in you, conquering the impossible, and achieving more than you ever dreamed! πŸ’™πŸ’›

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:

My body SO needed this! Thanks to Nick at Vitality Massage Ames for keeping me healthy and active!
Pictures don’t do justice to the winter wonderland outside. Glistening trees are so beautiful!
I got to swim, bike, and run all in the same day! πŸ’™πŸ’›
The sky was on fire as the sun was setting!
“Wake me up when it’s warm enough to play outside again.” ~Jersey
Recovery is on point thanks to my Normatec Recovery boots!

What were your highlights from week 5 of 2021?! How do you show up in all areas of your life?!

2021 week 3: consistency

WOW! After the inauguration on Wednesday, I felt a huge sense of relief as it feels like 2021 has finally started. As I mentioned in my week 2 post, I had a huge bike block in December, so my swimming, running, strength training, and yoga took a major backseat at the end of 2020. It’s not that I ignored them completely, but they definitely weren’t a priority as my training was very bike focused in December. After doing minimal training for the first couple weeks of January, last week was about re-establishing balance, routine, and consistency in my training…and it feels AWESOME! After all, CONSISTENCY is key to success!

Quote of the week:

“You are what you do consistently, not what you do occasionally.”

~Robbie Bruce

Swim: 9200 yards

The swim of the week was Thursday’s 2800 yard swim with the focus being best effort for quite a bit of it. Crazy 8s is a workout that I love to hate…

  • Warm up of 800 yards = 100 swim, 100 kick (with fins), 100 pull (with paddles), 200 swim, 100 kick (with fins), 100 pull (with paddles), 100 swim
  • Main Set:
    • 8×150 descending pace (increasing effort) with 20 seconds rest between…each 150 interval should be slightly faster than the last one finishing with the last 150 at max effort
    • 1 minute rest break
    • 8×50 on the 1:00…each of these 50s should be at max effort. (If you swim 45 seconds, then you have a 15 second rest. If you swim 50 seconds, then you have a 10 second rest.)
    • 1 minute rest break
    • 8×25 sprints with 10 seconds rest between…each of these 25s should be at max effort
    • Cool down = 200 yards
  • Cool down = 200 yards

Focusing on my form and concentrating on LIMITLESS during those hard intervals kept me giving my absolute best effort that I had in the moment.

You can choose to be a shark or a guppy. Today was shark day!

Bike: 106 miles

Despite having lost a bit of bike fitness from the summer, I am focusing on INTEGRITY in my training. I am training where I am and being grateful for the little wins every single day. If you know me, I’m not a fan of staying in the comfort zone for long, so I have begun working toward one of my goals which is to increase my FTP in the coming months. Thursday I was rocking my 1 hour & 10 minute workout with 3×10 minutes in high Z3/low Z4, so I felt it only right to host my own little dance party off the bike. Using Zwift, I set this workout up so that each 10 minute interval was a bit more challenging than the last.

  • 10 minute warm up
  • 5x (1 minute at 75% FTP/Z2 and 1 minute at 50% FTP/Z1)
  • 3 minutes at 50% FTP/Z1
  • 10 minutes at 80% FTP/Z3
  • 3 minutes at 50% FTP/Z1
  • 10 minutes at 85% FTP/Z3
  • 3 minutes at 50% FTP/Z1
  • 10 minutes at 90% FTP/Z4
  • 11 minutes cool down
Dance party! When you have a great ride, you should celebrate with a little happy dance off the bike!

Run: 21.1 miles

I have a goal to add more running into my training in 2021 to increase my run durability. This will help build strength in my legs and condition them to better handle a stronger and faster finish on race day. Of the 5 runs I completed last week, only 2 of them had any kind of intensity to them and 3 of them where 35 minutes or less. The key to run durability is frequent, shorter, easy runs. I am grateful for the treadmill to keep me honest on these runs as sometimes it is really hard for me to keep my easy runs easy…especially when running outside. Wednesday was my long (1 hour + 5 minutes) progression run. After a 5 minute warm up, the main set was to get faster by 10-20 seconds every 5 minutes and then end with a 5 minute cool down. This run really helped build my CONFIDENCE and helped me BELIEVE that I can get some speed back in my legs. I increased my speed by 1.5 mph over the course of the main set.

“Faith is taking the first step even when you don’t see the whole staircase.” ~Martin Luther King, Jr

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

Weekly Totals: 16 hours & 57 minutes

Attitude of Gratitude:

Jersey doesn’t like Mondays
Combatting Blue Monday with fresh air, sunshine, snowshoes, exercise, friends, and dogs.
Thank you to my Coeur Sports teammate, Ruth, for my BELIEVE Fellow Flower!
I got to swim, bike, and run all in the same day! INTEGRITY…training with where I’m at not where I think I should be.
Snuggles with our baby girl! #happyheart
Today we celebrate the opportunity for change, hope, and healing. Seeing a Woman of Color sworn in as Vice President of the United States of America brought so many happy tears to my eyes.
These beautiful sunrises never get old!

What were your highlights from week 3 of 2021?!

2021 focus

In years past, I have picked a word or phrase to guide me through the year…but this year is different. I was struggling to pick only one word/phrase because there are multiple words speaking to me right now.

I will RISE from the ashes of despair like a phoenix and SOAR!

I will spread my wings and FLY!

I will continue to DREAM big!

I will get my CONFIDENCE back and BELIEVE in myself to the depths of my soul!

I will rebuild CONSISTENCY!

I will bring INTEGRITY back into my training and racing as I own where I am at instead of worrying about where I think I should be.

I will be FREE and LIMITLESS in all aspects of my life!

Why do I have to limit myself to just one word/phrase (hello LIMITLESS…remember me?!)?????? Oh yeah…I don’t! SO I am going to be LIMITLESS as I let multiple words keep me focused in 2021!