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 week 1: focus on the positive

This wasn’t the start of the new year that many of us had hoped for, but it was the start that we were given. We can choose to focus on the negative or choose to focus on the positive. I chose to make the most of what I was given last week and focus on the POSITIVES.

Quote of the week:

“Bringing integrity back to training and racing means you have to stop worrying about where you SHOULD be and OWN WHERE YOU ARE.”

~Lauren Fleshman

Swim: 2600 yards

I had a swim test on Tuesday to determine where I am currently with my swim speed. LIMITLESS guided me throughout this test and helped me give everything I had to do my absolute best! My CSS (critical swim speed) has dropped just a bit since peaking for IMLP in 2019, but considering I haven’t swam as much in 2020 (thanks to closed pools + no racing) and I haven’t been training for anything other than life + fun, I am super happy with where my current swim speed is! I have a few more weeks before more focused and dedicated training will start for my 2021 races, so for now I will keep swimming for life + fun.

Bike: 22.7 miles

On December 31, 2020 I did an FTP test on the bike and while I lost some bike fitness, I FINALLY feel strong on the bike again! During my bike workout on Tuesday (which I forgot to take a picture of), I was FINALLY able to nail all of my intervals because I am training at my current fitness level instead of where I think I SHOULD be (aka…where I was before). OWNING WHERE I AM gave me a HUGE boost of CONFIDENCE on the bike again. Now it’s time to put in the hard work to RISE up and get those watts back that I lost. 😉

Run: 13.5 miles

I had a few good runs last week, but the highlight was my speed work on the treadmill that went so much better than I expected this week! That means next time I GET to work harder and increase my pace a bit. It is time to FLY! 😉

Strength Training: 15 minutes of core strength daily + a 30 minute full body workout

Weekly Totals: 5 hours & 58 minutes

Attitude of Gratitude:

I GOT to swim + bike + run all in the same day! 🙂
Focus words for 2021!
Continuously learning and growing
Snuggles with my baby girl!
Organizing our workout room!

What were your positive highlights from the first week 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!