Wow, just WOW!! I am honored to be representing Coeur Sports again in 2016 as part of their ambassador team!!
I am overjoyed to be a part of this badass group of strong, courageous women who encourage women in sport and inspire me to be the best version of myself everyday!! They challenge me to #dreambig, #pushmylimits and to even push past them on occasion 🙂
Not only do I love Coeur Sports’s apparel (hello #stylishspeed, seamless chamois and #noangrykitty), but I love what this amazing company and the people behind it stand for: community, kindness, strength, positive sportsmanship, giving back (1% of sales go to the Challenged Athlete Foundation), #heartandcourage, and encouraging more women to lead a life of health and fitness.
Coeur Sports, founder Kebby Holden, and co-founder Hailey Manning stand for these Coeur values and aren’t afraid to #dreambig, while positively impacting the world around them. They put #heartandcourage into everything they do – while racing, training and behind the scenes.
I am beyond excited to represent a brand that embraces strong women and be a part of this badass group of courageous women who are full of #heartandcourage!
“You can have all the fitness and equipment in the world, but if you show up to the start line without confidence, you’ll show up to the finish line with disappointment.” ~Carrie Cheadle
What qualities does it take to be mentally tough and cross the finish line happy and satisfied with your performance?
Resilience…it is important to respond to challenges, unexpected obstacles and setbacks like a rubber ball; bounce back higher and farther than you set out to bounce the first time. When something doesn’t go as planned, gets you down, or sets you back, don’t let it define you and keep you down. Get back up and fight harder than you ever thought possible. The past is just training; it doesn’t define you. Think about what went wrong, but only in terms of how you can learn from it and make sure that next time you will know how to make sure it goes right. “The next time you want to go crawl under a rock, remember that one event doesn’t define you and that your accomplishments wouldn’t feel as good or be as rewarding if you didn’t have to overcome some challenges and encounter some heartbreak along the way.” ~Carrie Cheadle
Focus…know your goals and don’t let them out of your sight. Focus. There will be times when things don’t go as planned. Focus. There will be times when things are tough. Focus. There will be internal distractions. Focus. There will be external distractions. Focus. There will be times when things go according to the plan. Focus. There will be times when things seem easy. Focus. There will be times when things go better than you had planned. Focus. There will be things that are out of your control. Let them go. Focus on the things that you have control over; don’t waste your time and energy on things that are out of your control. Focus. There will be times you need to overcome pressures…focus, dig deep and persevere!!
Strength…every workout that you complete adds a card to your deck. It is easy to rip one card in half, but much more difficult to rip a deck of cards in half. By keeping your focus and completing your scheduled workouts, you are setting yourself up for a much more successful race. The thicker the deck of cards, the stronger you’ll be (both physically and mentally) for your next workout and on race day.
Preparation…you have to want to cross the finish line. In order to get to the finish line, you will need to have the determination to work hard to show up at the start line. The only way to get to the finish line is to first cross the start line. It is important to dream, and #dreambig, but the only way to accomplish goals and dreams is to work hard, learn from mistakes/failures and prepare, both physically and mentally, for what lies ahead. Put a plan into place and execute…
Vision…Where do you want to go? What are your goals/hopes/dreams? How do you plan to accomplish them? What steps do you need to take right now to get you closer to accomplishing them? These are all questions that should have solid answers to get you to whatever finish line you have set. Without vision, it is difficult to have success. Without vision, it is difficult to accomplish goals and fulfill dreams.
Confidence…BELIEVE in yourself, your abilities and your training. Confidence is not arrogance. How you see yourself is key…even if you doubt yourself, “fake it ’til you make it” and eventually you will start to believe in your training, your abilities and yourself!! The body will achieve what the mind believes 🙂 What do you have to lose???? Even in the face of doubt.
Trust…trust the process. Show up, do the work, breathe, build momentum, make sure the flame stays lit. “Figure out what lights your fire, then chase the match.” Be present in the moment, learn from the moment and trust that it will make you stronger/faster/more prepared for what is to come in the future. Trust yourself. Trust your training. Trust that you’ve done all the work. Trust your abilities. Trust that you are ready. Trust others. “Hold the vision, trust the process.”
Mental toughness is not something that develops overnight. It has taken me a long time to build up my mental toughness and feel confident in my abilities, my training and myself so I can cross the finish line happy and satisfied. I have found that dedicating 5 minutes everyday to mental training (visualization, mantras, telling myself positive things, etc.) has really helped build my mental toughness to where it is today. I hope that my mental toughness continues to grow with time and experience!
Which of these qualities do you excel at? Which of these qualities do you need to work on? What qualities would you add to this list?
This week my #FaveWorkout was more a day of workouts…
Yesterday was my birthday and I celebrated it doing what I love…working out 🙂
I started my day with 45 minutes of easy #runlove at 4:30 am with the Iron Hippie and Basil. It was perfect outside (low 40s F) and no one was out and about yet 🙂 After the run, the Iron Hippie made me a “birthday smoothie” to replace my birthday cake for the day…I think it had enough calories in it for the entire day…
After work, we took to the trainers for some #bikelove #intervals. Thankfully it was 74F outside and we rode in the driveway on our trainers. I broke out my new Coeur Sports tri kit…it is time to reach for the stars and #dreambig!! “Shoot for the moon. Even if you miss, you’ll land among the stars.” ~Les Brown
I love that my friends understand me and want to workout while celebrating my birthday at the same time 🙂
It wasn’t all fun and celebrations. We did get down to work with this 30 second #interval workout:
20 minute warm-up including 3×45 sec single leg drills
3x(7:00 of 30 sec sprint/30 sec recovery) w/ 5 min easy spin between sets
9 minute cool down
After the #bikelove, I taught TRX…lots of core work to give the legs a bit of a break in preparation for today’s long run after work.
This was a recovery week and was supposed to be a week of parent teacher conferences. Thanks to Mother Nature deciding to continue to force her bad attitude on us, we had an early dismissal from school and no parent teacher conferences on Wednesday. This was a nice reprieve, but it puts a kink into my training schedule for the coming week since we have to make up those conferences…
Rest Day…While I had planned to get up early and complete an hour strength training session, I decided resting up for the coming week would be more advantageous due to the long days ahead of me. After a 13 hour work day, I came home to a very special delivery…my new Coeur Sports gear!! LOVE, LOVE, LOVE!! #heartandcourage #stylishspeed
Rest Day #2…I intentionally took Tuesday and Wednesday off from working out since I had an FTP test on the calendar for Thursday afternoon. My 13 hour work day #2 is in the books…
Rest Day #3…I did have to shovel some snow, but that was the only working out that I did in preparation for my FTP test tomorrow. Instead of leaving work at 7:30 pm, we were released at 1:30 pm due to the weather. What does one do with this extra down time?!?!?!?
This was a half day of work, so I was home by noon…just in time for a nap before my FTP test 😉
And now for the FTP test…after a 20 minute warm-up, I pushed hard for 20 minutes and sweat A LOT. The results??? I improved my FTP by 21 watts (up from 156 watts to 177 watts) from my last test 2 months ago. #progress 🙂 I still have LOTS of room for growth and will continue to work hard to continue to get stronger and faster on the bike!!
I followed my FTP test up with TRX…this was my #FaveWorkout this week. OUCH!!
HOLY COLD…BRR!! Going outside in this weather = #hardcoeur
With the day off, I could go to the gym and complete my workouts whenever I wanted, so I opted for about 10:00 am…
I followed my swim up with 50 minutes of #runlove including 6×1 minute at faster than 5K pace. I ran these at a 7:03 pace…I’m not sure I could have gone much faster today. My legs were still REALLY tired from yesterday’s FTP test and TRX class.
After refueling and cleaning up, it was time for a massage. Bad news…OUCH!!! Good news…Nick noticed that my muscles aren’t as tight as they have been in the past. Maybe my thyroid meds are slowly starting to work. 🙂
I also had a very special delivery from Barnana today!! #realfoodfuel #potassiumboost
We opted for an early morning run on the mill again due to the cold morning temps…it looks like we MIGHT have warmer weather in the next 7 days. We’ll see…
9.9 miles of #solesistasweat is the best start to my Saturday…ignore the creepy guy in the background…
I followed this run up with 30 minutes of #hardcoeur work…
After cleaning up, we did a little photo shoot for my Coeur Sports Ambassador Team photo 😉
I started my morning with the Z2, Z3 and wall sit workout lasting 2 hours…this was tough, but when you conquer the mountain of obstacles in your path, the victory is yours. I’m hoping the victory becomes mine on race day 🙂
I followed up this workout with good food, a little rest and 90 minutes of hot yoga with friends 🙂