Last week’s focus: getting out of my own way by not allowing fear to hold me back!
Swim: 2800 yards + 1 hour of flip turns
The focus last week in the water was to get out of my own way and learn how to flip turn. I have a lot of work to do, but thanks to Coach Tim’s help, I made some progress on Sunday! I spent nearly an entire hour getting instructions from Coach Tim and practicing my flips. I’m excited for the day when I can flip people off without drowning myself by drinking half the pool!
Bike: 42.7 miles
Last week I tested my bike fitness with an FTP challenge on Saturday morning. I got out of my own way and achieved new levels! How could I possibly be disappointed with a 16 watt increase in the last 6 weeks?! I guess that means I’m going to have to work even harder on the bike now 😉
I didn’t run much last week as I’m still trying to heal up my knees from my fall almost two weeks ago. I did have an easy short run on Saturday to test my knees. I followed this up with a nice long run on Sunday with a good friend. Running is always better with friends!
Strength Training: 1 hour & 25 minutes + 10 minutes of core almost daily
I had 2 great full body strength sessions last week and 10 minutes of core strength almost every day (I did manage to miss a few days thanks to some work stress).
Weekly Totals: 7 hours & 35 minutes
I saw HUGE gains on my FTP challenge last week! I am still riding on cloud nine with this progress! I am forever grateful to Coach Kelly for her support, guidance, and believing in me, even when I had some self-doubt. She is determined to make me #trackcatstrong this season, and so far it is working! 🙂
A good friend of ours made us some boxes for plyometrics! I’m so excited to get to use them. I’m waiting for my knees to heal before I test them on the box jumps! Basil loves them though…
Quote of the Week:
“To achieve anything you want in life you must first start by getting out of your own way.” ~Rafael Colon
The month of March was SO much better than February!! I wasn’t sick or injured at all! Whoop! Whoop! Here’s a look at what I’ve been up to…
My training was SO much more productive and focused than February! And that makes me happy! I had a swim time trial…my CSS (critical swim speed) increased 3 seconds per 100 yards! Hello small gains in the water! I had a FTP challenge on the bike this month, where I had an increase of 10 watts over my last challenge! Hello HUGE gains on the bike! I also finished the year with a 10K road race, where I came SO close to breaking my PR from 2008! The best part…I wasn’t even rested for this race, so I can only imagine what I could have done on rested legs! HUGE hugs to Coach Kelly, with Track Cat Fitness, for challenging me on so many levels, pushing me WAY out of my comfort zone, and making me #trackcatstrong this year!
Swim Totals: 14.1 miles
Bike Totals: 234 miles
Run Totals: 54.2 miles
Me Before You by Jojo Moyes is a very moving book. Louisa Clark is living a simple and comfortable life when she loses her job. She takes a much needed job working for Will Traynor who was in an accident and is now wheelchair bound. He is bossy, crabby, and used to being the center of the universe. Louisa’s life changes on so many levels throughout this amazing story.
How Bad Do You Want It: Motivation vs. Commitment by Carrie Cheadle gets you thinking about the differences between motivation and commitment. Do you have desire + drive to stay motivated? Are you so committed that you have determination + dedication? Do you feel like you HAVE to complete your workout or do you feel lucky that you GET to complete your workout? If you want more insight on how motivation + commitment can help you achieve your goals, this is a must read!
Do This Now: Mental Training Homework on Getting Unstuck by Carrie Cheadle is great if you are seeking change! Maybe you’re seeking change in your personal life. Maybe it is time to make a change professionally. Maybe you want change in your sport. What ever it is, now is the time to change! Now is the time to “Do Something Different!”
Conor Dwyer is an Olympic gold medalist who talks about how hard work in swimming has gotten him so much farther than someone with talent who doesn’t work hard. A hard worker definitely trumps someone who wastes their talent! So inspiring!
Turning 40! I’m super pumped about turning 40! I’ve heard this is one of the greatest decades of our lives and I’m excited to finally be here to experience it! I’m also super excited to be the youngest one in my age group as I race and push myself to new levels this year! 😉
Getting my Coeur Sports 2017 Team gear…This kit! This Team! I absolutely LOVE EVERYTHING Coeur Sports stands for! As a Coeur Sports ambassador, I am a beacon of the Coeur mission: to inspire + encourage other women, to welcome questions from women + other athletes of all abilities + backgrounds, to be a good sport…even if my race didn’t go as planned, have fun…even if in pain, during bad weather, or when my spirit unicorn doesn’t show up to guide my way, and to give a hi-5! If you see me or one of my sisters in one of these amazing kits this year, PLEASE come chat with us! We’d LOVE to give you a hi-5 (or even a hug), answer questions, and cheer you on! I’ll even share my spirit unicorn with you! Cheers to an amazing 2017 full of lots of #heartandcourage + chasing dreams!
My intention for 2017 is to become more fearless! So…how have I been doing with this? I feel like I was much more successful during January, but I’ve still made some progress on becoming more fearless in March. In my personal life, I have not had a drop of alcohol in 2017 = WIN! I am still working on facing those things that truly scare me, but this has required me to take baby steps because some of these things have a REALLY TIGHT hold on me. I am also really working on not letting others opinions of me bother me, but this is very challenging since it too has a TIGHT hold on me. How do you get those tight holds to let you go?!?! At work, we have started a new unit that I have never taught before thanks to our newly adopted standards. As a result, I am much less knowledgable than I am comfortable with. This has challenged me to be more #fearless at work, because I have had to openly admit that I often “don’t know” all of the answers. SCARY! I have made some BIG gains while training this month! This has caused me to have to stare fear in the face and stretch WAY out of my comfort zone! I also pushed myself HARD during my 10K road race…so hard that at about mile 4 self-doubt started to infiltrate my thoughts. How long can I keep pushing myself at this pace?! I’m feeling tired…what if the wheels fall off?! I can’t believe how hard this is…what if I work this hard and I don’t reach my goal?! I’m so proud of myself for changing the negative channel in my head and pushing myself hard all the way through the finish chute! While I’ve made some progress, I still have a LOT more progress to make, but don’t we all?! I’m a continuous work in progress!
How was your month of March? What were your March highlights? What are you excited for?
CRAZY to think that the first month of 2017 is already over! Where does time go?! I must say I am a bit happier to have longer daylight hours, so if that means saying “goodbye” to January, I’m ok that time has flown by!
My training had a few bumps this month as I was sick…twice. The most recent bout lasting longer than I had hoped. Despite these bumps, I have had some successful training sessions, including a FTP challenge on the bike, where my threshold power increased by 13 watts! I’m so grateful to see my fitness bouncing back after taking a few months off during the off season! I have also seen my 200 yard swim time trial times increase by 2 seconds. While this may not seem like much, if I can carry this over to long distance swimming, I should see huge improvements on my swim time for Ironman Mont Tremblant in August! My run time trial also went better than expected! I dropped my average time over a 5K from 8:08/mile to 7:42/mile. I not only achieved my goal, but also my secret goal on this time trial! BOOM!
Swim Totals: 12.3 miles
Bike Totals: 218 miles
Run Totals: 51.8 miles
I have read two amazing blog posts by Carrie Cheadle. The first is on ways to get more grit…who doesn’t want more grit in their life?! The second is on gratitude. We should all be incredibly grateful everyday. Looking for the things to be grateful for everyday can give you a completely different mindset and attitude about every part of your day!
Roar by Stacy Sims is a serious GAME CHANGER for active women! Stacy is BRILLIANT! This is a MUST READ! Not is it full of helpful information on nutrition, strength training, and how each impact your training and racing, but it is also packed full of information on how your cycle impacts training, racing, and your everyday life. I’m so grateful to one of my Coeur Sports Teammies for putting this book in my hands!
Running Man: A Memoir by Charlie Engle sucks you into his life. After a decade-long addiction to crack-cocaine and alcohol, Charlie hit rock bottom and was nearly killed during a 6 day binge. He turned his life around with the help of running. He started with marathons and when they weren’t long enough, he began to take on ultramarathons and adventure races in some very unforgiving locations around the globe. Running even helped him not just survive, but thrive in a federal prison because of an unjust conviction. Charlie Engle takes you on a few crazy adventures throughout his gripping, emotional, and inspiring life journey!!
David Goggins Podcast…WOW!! Can you say inspiring?! He is probably the toughest athlete on the planet and full of great insights on mindset and why knowing your purpose will get you farther than motivation. I highly recommend this podcast. Prepare yourself to learn more about the fighter mindset and how it can take you anywhere! Note: he has no filter and there is some swearing throughout this podcast.
Kerri Walsh Jennings Podcast…Hello!! She has competed in the last 5 Olympic games, earning 4 medals (3 gold and 1 bronze) in beach volleyball. She is so “rad!” She shares her take on mindset and the importance of effective communication both in sport and relationships. She is super inspiring and so full of energy + passion! “I don’t want to be better than you or her or him – I want to be better than I am right now.” ~Kerri Walsh Jennings
The future of all people of the United States of America! I am deeply saddened by the departure of President Obama and the First Lady as well as the current state that our country is in. I believe that the basic value of not discriminating on the basis of religion and nationality is foundational to the fabric of American democracy. Most of our ancestors were immigrants. I believe diversity is not a weakness, but rather a strength that we should embrace. We the people are creating a serious dividing line between us, and I’m scared that history will repeat itself. I’m choosing to focus on all of the positives I can find during these dark days…some days I have to really look hard, but there are always positives!! “We the people” have to stay united!!
This is my intention for 2017 is to become more fearless! So…how have I been doing with this? Quite well I believe! In my personal life, I have not had a drop of alcohol all month = WIN! I am working on facing those things that truly scare me, but this has required me to take baby steps because some of these things have a REALLY TIGHT hold on me. I am also really working on not letting others opinions of me bother me, but this is also more challenging since it has a TIGHT hold on me as well. At work, I have openly admitted to students a couple of times (just this month) that I don’t have all of the answers. And. It. Feels. GREAT! Being an introvert, the human connection piece is something I still struggle with, but I am going to continue to work on this. Thanks to Coach Kelly with Track Cat Fitness, I have been pushing myself WAY outside of my comfort zone while training and finding I am capable of so much more than I think I am. And. It. Feels. AMAZING! As for racing, I haven’t had a chance to race in January, so I haven’t been able to truly go HARD and find out what I’m capable of on race day. As you can see, this is definitely a work in progress, and I’m happy to say that in the first month I’ve already made some progress!
How was your first month of 2017? What were your January highlights?