25 weeks ’til #IMMT: looking fear in the face

I’m not 100% yet, but I have made #progress with my recovery and being #fearless this week!

Swim: 5200 yards

I had two really good swims this week. During my second swim, I was able to put some intensity into my swim without any issues with my back. It felt SO good to finally be getting a good workout in! #progress

Not fast, not far, and my form still needs work, but I was swimming pain free!

Not fast, not far, and my form still needs work, but I was swimming pain free!

Diving into the unknown by incorporating some speed work into my swim so I can #findfaster

Diving into the unknown by incorporating some speed work into my swim so I can #findfaster

Bike: 25.9 miles

I had 3 bike rides this week with 2 adding some intensity again…z3, but it was still some intensity! The good news is they were all pain free!

Incorporated some intensity into this ride...5x1 minute in Z3 was pain free!

Incorporated some intensity into this ride…5×1 minute in Z3 was pain free!

Recovery spin post swim...2 workouts in one day with no pain = BLISS!

Recovery spin post swim…2 workouts in one day with no pain = BLISS!

Workout #2 for the day with more intensity + pain free! :)

Workout #2 for the day with more z3 intensity + pain free! šŸ™‚

Run: 2 miles

I was finally able to run on Sunday for the first time in over 2 weeks. It wasn’t far, it wasn’t fast, but it was pain free and I was running! I had to stare at the treadmill for a while to build up the courage to finally press the start button, but I’m so glad I did!

Staring fear in the face!

Staring fear in the face! #fearless

Strength Training:

I haven’t had much strength training other than the exercise Dr. Chris has given me and rebuilding some core strength. I am hopeful that this coming week will change all of that and I’ll be able to slowly build my strength training back up again.

Weekly Totals: 5 hours & 15 minutes

Weekly Positives:

Dr. Chris Feil with Team Chiropractic and Rehabilitation and Nick Morton with Vitality Massage worked wonders on me this week! I was finally able to run after more than 2 weeks sans running!

Dry needling + electric shock to get my back to cooperate!

Dry needling + electric shock to get my back to cooperate!

Thanks to theĀ 70+F weather early in the week, I got to dream with my girls about spring/summer!

Lots of dreaming of spring swims on our walk Tuesday!

Lots of dreaming of spring swims on our walk Tuesday!

We had a very special delivery this week…Barnana! Hello #potassiumboost + whole food nutrition!

Barnana deliver!

Barnana deliver!

Tuesday was twin day at school and who better to be my twin, than my #solesister?!?!?!

Twin Tuesday at school...Love my sole sister!

Twin Tuesday at school…Love my sole sister!

Quote of the Week:

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.” ~Eleanor Roosevelt

2017 Intentions: Be Fearless!

“Be fearless in the pursuit of what sets your soul on fire.” ~Author Unknown

With 2017 well underway, I suppose it is time for me to talk about my intentions for this year. I don’t set New Year’s resolutions. Instead I set intentions that I hope to guide my life throughout the coming year. For 2017, I’ve decided to use my powerĀ word as my intention in all aspects of my life.

#fearless is my word for 2017 in all areas of my life...Thanks to Coach Kelly for this amazing reminder!!

#fearless is my focus word for 2017 in all areas of my life…Thanks to Coach Kelly for this amazing reminder!!

I wantĀ to be more #fearless:

In my personal life…we all have $hit that we need to own and faceĀ to improve upon, which means it is likely a difficult topic since we aren’t facing it.

  1. One life area I want to be more #fearless in is saying no to drinking alcohol. Other than loving the taste of a good beer, nothing positive comes when I drink alcohol…I don’t sleep well, I don’t feel well, I further dehydrate myself, my already “no filter” self completely loses my filter, I get mouthy, I don’t like the person I become when I drink alcohol and neither does my husband. I am not one to drink a lot…except for maybe the offseason. When I am training, I am pretty good at staying away from the sauce. I have dreams to chase and goals to fulfill. I don’t have time to get less sleep and dehydrate myself more than what I already do with my training.
  2. Another life area I want to be more #fearless in is facing those things that truly scare me head on so I can try to overcome the fear. I am afraid of multiple things, but one I’m willing to openly share with you is my fear of heights. Hello head spinning, light headed/dizzy, sweaty palms, blurred vision…I have experienced all of these at some point while being high in the air. Standing at the top of the Sears Tower in Chicago…I want to throw up just thinking about it and I almost did while I was there! So this year I’ve decided to incorporate more rock climbing into my life. Climbing isn’t the hard part…it is looking down and letting go of the wall trusting the auto belay to lower me gently back to safety. This has been a scary adventure, but I’m determined to overcome the fear and become more and more comfortable with each climb.

    I did make it all the way to the top and then didn't want to let go...but I did! #fearless

    I did make it all the way to the top and then didn’t want to let go…but I did! #fearless

  3. Be #fearless and not worry about what others may think or say about me and my body. Sure, I don’t have six-pack abs and my body is not that of a super model, but as Jana recently reminded me, “six pack abs don’t equal speed!” Thank you Jana! I needed that reminder! I don’t want a super model body. I want a strong, fit, healthy body that takes me on all kinds of fun and crazy adventures. Thankfully, that is exactly what my body does. I need to thank it more often and not fear or worry about what others may think or say. Becoming more #fearless in this avenue of my life will help build my confidence…who doesn’t want to be more confident?!

    Stepping WAY out of my comfort zone by posting this pic. I need to learn to feel more comfortable in my own skin and #fearless about what others may think/say. My body may not be that of a super model, but it sure is strong and works hard to keep me happy and healthy.

    Stepping WAY out of my comfort zone by posting this pic. I need to learn to feel more comfortable in my own skin and #fearless about what others may think/say about me and my strong, fit, healthy body.

At work…there are always things that happen at work where I think, “I should have done this” or “I should have said that.” It’s time to do and say more!

  1. We are teaching new science standards this year. This is requiring me to step out of my comfort zone, learn new things, and become more #fearless. How so?! It’s ok to tell the students that I don’t have all of the answers…I’m learning too!
  2. It may come as a surprise to you that I am NOT a “touchy, feely” kind of person – or maybe it doesn’t. Most middle school students respond best to people who are “touchy, feely.” I want to become more #fearlessĀ as I work onĀ connecting with humans more…thinking about their needs and desires, to build a relationship that gives a sense of belonging. While I notice my lack of human connection more at work when working with middle school students, it is also something I can improve in my everyday life as well. Human connection is uncomfortable for me, but I know it is an area of my life that I might even learn to enjoy if I just work a bit harder at it!

DuringĀ training and racing…courage over comfort is what I preach and try to live by, but it sometimes evades me and I don’t push myself as hard as I should have. It’s time for change! Step out of the comfort zone and make change happen!

  1. I want to be more #fearless to push myself WAY out of my comfort zone! After all, they say this is where the magic happens! Every time I push myself WAY out of my comfort zoneĀ I learn more about who I am…qualities come out that I didn’t even know I had in me. That’s when I find out who I am. When everything else is stripped from me, I learn more about what I can overcome and accomplish. I can push myself out of my comfort zone by working on my inefficient swim stroke, by pushing watts on the bike until my legs don’t turn over any more, and by running at paces that make me want to puke. All of these will help me get stronger and faster come Ironman Mont Tremblant race day! They will also help me become more confident in pushing myself out of my comfort zone on race day!

    DCIM100GOPROG0041093.

    So happy to have pushed myself WAY out of my comfort zone and survived!

  2. On race day,Ā I want to be soĀ #fearless that I go HARD and am NOTĀ afraid of a DNF because I leave it all out on the course. In order for me to get closer to achieving my dream of one day racing in Kona, I need to become comfortable with the uncomfortable and learn to leave it all out on the course!

By becoming more #fearless, I am risking all kinds of possible outcomes. It is time to not worry about the “what if,” but rather live in the moment and find the courage to try – the willingness to stand up, let go, try, screw up, learn, grow and start again. This is the only way I will learn what I am truly capable of and learn more about who I truly am!

What are your 2017 intentions? Do you have a focus word for 2017? If so, what is it?

Last Week of 2016: #coeurcenturyswim

It is hard to believe that 2016 is behind us and 2017 has arrived!! CRAZY how time flies!! My last week of 2016 was busy…it always amazes me how I manage to completely fill my free time when I am onĀ break!

Swim: 10,000 yards

The Coeur Sports ambassadors have set the #coeurcenturyswim challenge to complete before the end of 2016. The 100 x 100 yards/meters could be done all in one swim, or broken up over the course of a week. After proposing this idea to Coach Kelly, she thought it would be best to complete this challenge over the course of a week to prevent damage to my rotator cuffs since I am have not built up to this distance gradually over time. Coach put three structured workouts in for me to complete this challenge and by Friday morning, I had completed 100 x 100 yards for the week!

#coeurcenturyswim #1 = 3000 yards

#coeurcenturyswim #1 = 3000 yards

Playing in the water after #coeurcenturyswim #2 = 3500 yards

Playing in the water after #coeurcenturyswim #2 = 3500 yards

#coeurcenturyswim #3 = 3500 yards

#coeurcenturyswim #3 = 3500 yards

Bike: 70.6 miles

This week I had some z5 bike interval workouts and some easy recovery rides. I’m looking forward to a power test next week to see what kind of progress I’ve been making šŸ˜‰ #courageovercomfort is definitely where it’s at to get stronger on the bike!

Recovery ride while reading "Surfacing" by Siri Lindley...this is a MUST read!!

Recovery ride while reading “Surfacing” by Siri Lindley…this is a MUST read!!

1 minute z5 intervals!!

1 minute z5 intervals!!

3 minute z5 intervals!!

3 minute z5 intervals!!

Sprinting out of 2016 on New Year's Eve!

Sprinting out of 2016 on New Year’s Eve in my new Island Vibe Coeur Sports tri kit!

Run: 18.8 miles

I had some short easy runs, a track workout with 800 repeats, and a longer progression run this week. It was nice to get outside for every single run this week!! I was very grateful for warmer temperatures šŸ˜‰

800 repeats while I work on my mental game at the track!

800 repeats while I work on my mental game at the track!

Running with my favorite girl for a short, easy run!

Running with my favorite girl for a short, easy run!

20 minute run off the bike with my favorite girl!

20 minute run off the bike with my favorite girl!

Running into 2017 with my favorite girl!

Running into 2017 with my favorite girl!

Strength Training: 1 hour + 55 minutes

I had some great strength training sessions throughout the week! Strength training is a MUST for me to remain injury-free and healthy! I’m grateful that Mya decided to help me during one of my strength sessions!

Mya is such a good helper!

Mya is such a good helper!

Other:

I had to have a cyst at the base of my finger drained of fluid on Wednesday. Have you ever tried to swim with numb fingers?! Such a WEIRD feeling!!

Nice bruise post drainage!

Nice bruise post drainage!

I decided on my “power word” for 2017…

#fearless is my word for 2017 in all areas of my life...Thanks to Coach Kelly for this amazing reminder!!

#fearless is my word for 2017 in all areas of my life…Thanks to Coach Kelly for making this amazing reminder for me!!

I often hold myself back in multiple avenues of my life and it is time to become more #fearless in 2017!! What better way to start working toward being #fearless than to go to a climbing facility. Most people wouldn’t consider a climbing wall a challenge, but when you have a fear of heights, climbing the wall and then having to let go and trust the automatic belay takes a lot of courage!! I actually went rock climbing twice this week!!

I did make it all the way to the top and then didn't want to let go...but I did! #fearless

I did make it all the way to the top and then didn’t want to let go…but I did! Working on becoming #fearless

Weekly Totals: 14 hours & 9 minutes + 10 minutes of core each day

Quote of the Week:

“Everything you want is on the other side of fear.” ~Jack Canfield