I wrapped up last week with a run test, but that wasn’t the end of my testing…hello FTP test on the bike and swim time trial.
I had planned to get up early to complete my run and strength training before work so that I could have a free evening, but sleep took precedence. When I woke up at 4 am and knew that I could complete both workouts after work in plenty of time, I decided to go back to sleep for 2 more hours. After a full day of work, I went home, ran and completed my strength training.
I had a FTP test on the bike to start my Tuesday! I was very excited, yet nervous to see how much bike fitness I’d lost since Ironman Wisconsin. The bad news…I lost more bike fitness than I’d hoped. The good news…I didn’t lose as much bike fitness as I thought I had. The even better news…Coach Kelly says that my power results for my 5 minute and 20 minute tests indicate that I am “well balanced in your abilities. This balance you already have is good news in my opinion! : )”
After a full day of work, I met with a friend who is signing up for her first Ironman in 2017. She picked my brain about all things Ironman from a first timer’s perspective and it was so much fun! I’m super excited for her and her 2017 journey! It is so fun to share my passion with others!
I started my day with some #swimlove. I love chlorine therapy in the morning! It is the perfect way to wake up 🙂
After a full day of work and running a few errands on my way home, I hopped on the bike for an easy recovery ride!
Good morning run on our first frigid morning of the season…hello -8F windchill! I think this means treadmill time!
After a full day of work, I worked with two personal training clients and then taught TRX before eating dinner and crawling into bed for the last day of my work week.
Good morning #chlorinetherapy on this cold morning (-3F windchill)! I really wanted to pull the covers up over my head when the alarm went off and stay in bed with my dreams, but I decided to get up and work hard during my swim time trial to turn my dreams into a reality instead!
After a run test last Saturday + bike test Tuesday + swim test this morning, I had a much needed massage after work! OUCH!
I woke up to an endurance ride and strength session in my Coeur Sports Kona kit…after all, #IMKona is going to air on NBC this afternoon. #dreambelieveachieve
After getting a Karma Kombucha delivery (12 cases) to our house, I went for a 25 minute run in my new Hoka One One Claytons in the snow. I think I’ll be a Clifton girl as I felt some rubbing in the arches of both feet during such a short time. I’ve heard this is a common problem with this model.
I spent the afternoon watching #IMKona on NBC and then traveling to Kyle’s Bikes to pick up the Iron Hippie’s bike that was getting some TLC! We spent the evening relaxing and enjoying quality family time.
I woke up so grateful for a good night’s sleep and warm enough temps that I could run outside again today. After running to the grocery store before all the post church goers, I went to the pool and had a much better swim than I expected! It was fun to play in the pool afterwards also…this is what I do to keep my swims fun!
After swimming, I came home with swim brain…yep, I tried to fill my water bottle with the lid still on it. It didn’t work very well! I ate a granola bar, changed clothes, and went out for my run. With the snow we’ve gotten in the last couple of days, I decided to take my run to the golf course to prevent slipping and to have fun running with my girl and our friends’ dog (the Golden).
After running, it was time to Eat. All. The. Food. I was so hungry!! I enjoyed some quiet, relaxing time most of the afternoon as the Iron Hippie went to an ISU basketball game with a friend. At 4 pm, I joined my Coeur Sports Ambassadors for a conference call. These amazing women are so inspirational and enCOEURaging!! I’m so pumped for 2017!! After my conference call, we prepped food for the coming week and relaxed before bed.
Week 2 with Coach Kelly is in the books and a success!!
Weekly Totals: 10 hours & 16 minutes
Swim: 6700 yards Bike: 42.9 miles Run: 14.6 miles Strength Training: 1 hour & 55 minutes + 10 minutes of core work daily
Quote of the Week:
“Small daily – seemingly insignificant – improvements and innovations lead to staggering achievements over time.” ~ Robin Sharma
After Ironman Wisconsin (9/11/16), I took a lot of time off…both physically and mentally. During this time I decided to hire Kelly as my coach to help me achieve big goals at Ironman Mont Tremblant in 2017. This was week 1 of a new chapter in my book as I started training with Coach Kelly!! After having my training train derailed for the last couple of months, it felt great to have the train stop, pick me up, get back on its tracks, and move in the forward direction. The best part…having someone else tell me what to do!! Thanks Coach!! So what did my first week of this new chapter look like?! Here’s a snapshot of my week…
I had every intention of getting up and working out Monday morning, but I had a Thanksgiving hangover, and I don’t mean from alcohol…it was a family hang over. I LOVE my family and am SO grateful and happy they came to visit us over Thanksgiving break, but I was exhausted on Monday morning. As a result, Monday morning was a sleep in. After a full day of work, I hit the gym for my strength training session.
The day started with morning miles with my girl! I love running with her and am so lucky to have an early morning running partner who is reliable, dependable, and keeps me safe! When we got home, I quickly vacuumed the house before getting ready for work. After a full day of teaching, I hit the pool for some chlorine therapy.
The Iron Hippie and I both had swims, so we decided to go in the morning and see just how busy the pool is on a Wednesday morning. Surprisingly, it wasn’t as busy as we thought it would be 🙂 After a full day of teaching, I came home to intervals on Mojo! This was the first time I’ve REALLY ridden her since Ironman Wisconsin and it took a lot of self talk…#courageovercomfort and #nevergiveup!!
It was another early morning run with my girl! I’m so grateful to have her to keep me company, push me to run faster, and keep me safe! After we returned home, I vacuumed the house before getting ready for a full day of science education meetings with my colleagues. My brain was complete MUSH by the end of the day! I met with two different personal training clients after work and then rounded out my day with teaching TRX.
Today was a rest day! After yesterday’s brain mushing session, I needed this rest day today! After a full day of teaching, I ran a couple of errands, prepared dinner, and cleaned fresh produce for the coming week. After dinner and cleaning up the kitchen, I was in bed reading by 7:30 pm with lights out at 8:15 pm. I was exhausted!
I was so tired that I slept until 6:10 am! I guess my body needed it 😉 After eating a quick snack I went to the Iowa State outdoor track for my 2 mile time trial run. I have a mental block when I am at the track…it is a GREAT facility, but this is where I ran for week after week after week after week about 2 years ago when I was injured. After running circles with the white line between my feet for about 2 months, this beautiful track left a negative taste in my mouth. Today I had doubts in my head, but I immediately went into self talk mode…courage over comfort! Never give up! I am strong! I am tough! I am FAST! So the best part about this run?! I had the track to myself for the entire hour I was there! Ha ha! I know what you’re thinking…NO, it didn’t take me an hour to run 2 miles! I was hoping to run each mile at 8:00/mile or faster, but I’m just not quite there yet and that’s OK! I’m happy to be where I’m at! After all, I’ve taken nearly 3 months off of training. After a 20 minute warm up, my first mile was at 8:10/mile and my second mile was 8:05/mile. Hello negative splits!! After cooling down until I had ran an hour, I went to the gym for some strength training. After eating all the food I could find (not really…just muesli) when I got home, we did some house work before I went to the gym for some chlorine therapy! Guess what?! I had the pool to myself for my entire swim! I think that was the theme of the day…first the track to myself, then the pool to myself (no…I didn’t have the gym to myself for strength training, but the room I was in I had to myself for a good portion of my workout). After eating all the food I could find (this time, it was true!), we spent the evening relaxing with friends.
We woke up to snow…on the ground…for the first time this season! Thankfully the ground was still warm enough that the roads and sidewalks weren’t ice covered…just slushy. After an easy 75 minute ride, I ate some food, got ready for the coming week, chatted with Coach Kelly on the phone for almost an hour, and then went for a short and easy afternoon run in our winter wonderland. I rounded out the week with an epsom salt soak, laundry, and relaxing to soak up all of my hard work this week and get ready for more testing this coming week…bike FTP and swim tests are scheduled for the coming week…eek! I’m so happy and grateful to have Coach Kelly write this new chapter with me!
Weekly Totals: 9 hours & 25 minutes
Swim: 5100 yards Bike: 31.5 miles Run: 17.1 miles Strength Training: 2 hours & 30 minutes + 10 minutes of core work daily
Quote of the Week:
“Today I close the door on the past, open the door to the future, take a deep breath, step on through and start a new chapter in my life.” ~Anonymous
Sonja at Rising Tide Triathlon Coaching provided a free 10 day challenge to kick off December. Routines for Inevitable Success has brought focus and meaning to my training and racing and I will be forever grateful to Sonja and the team of coaches at Rising Tide for their guidance and support!!
Day 1: Setting Intentions
As you probably guessed, day 1 was all about setting intentions. This is a part of the email I received from Sonja:
“Kecia, this is the dream big day…
What have you been wanting more of? What is lacking in your triathlon experience? What do you need a little magical boost of? Some fairy dust that bestows ______ on you? Think big, dream big, allow yourself to go there today, I give you permission. Don’t be shy with what you want!“
So, with Sonja’s permission and Carrie Cheadle’s guidance, I sat down and started the process of setting my intention. What was my big dream? That was easy. The harder question was “Why do I have this dream? I mean, why do I REALLY have this dream?” Here is what I found out…
Goal: To qualify for Ironman World Championships in Kona
Why 1: I want to overcome the fear of really pushing myself to my limits.
Why 2: I want to feel successful and in control.
Why 3: I want to feel worthy of such an amazing accomplishment and eliminate all self doubt throughout this journey.
Why 4: I want to truly believe deep underneath the surface at the very core of my being that I am amazing inside and out!
Whoa!! I talk about believing in myself, my abilities, and my training all the time. I visualize success. I incorporate positive self talk into my training and racing. I have mantras to keep me focused. I have reasons for why I am deserving of success. But do I really, REALLY, truly believe deep underneath the surface at the very core of my being?!?!?!?! I guess not as much as I thought I did. I have work to do and am thankful that Sonja is going to guide me in this process to develop the kind of belief in myself that I am truly craving to help me achieve my goals and reach my dreams!!
Day 2: Rally the Troops
Today was about my community. This is a part of the email I received from Sonja:
“Looking back on the intention you set yesterday, I want you to select 3 PEOPLE in your life that either:
~~~ Expect you to “show up” in racing or training with that Day 1 intention
~~~ Believe that you possess that Day 1 intention (even when you don’t think you do)
Now it’s time to get creative. My favorite part!!
I want you to think of 3 ACTIONS that incorporate one of these people into your routine.”
Coming up with 3 people who believe in me deep underneath the surface at the very core of my being was easy the easy part. I have MANY people in my community who believe in me and support my crazy dreams. But, Tonja (my #solesister), the Iron Hippie (my husband) and my dad are the 3 people I chose to focus on who believe in me deep at the core of my being. They are 3 of the many people I can lean on for support when I am struggling and need a pick me up. I decided to choose my #solesister for this part of the challenge. Why?
I know she will be overjoyed to help me.
She is a woman…a strong, brave, courageous, supportive, inspirational woman who knows what it is like to be a woman athlete.
I want more than anything for her to not only be a part of my training journey, but to also be there in person for my race day journey.
Coming up with the actions made me think a bit longer. Three actions that I came up with to incorporate Tonja into my routine:
A pep talk video to remind me to always believe in myself deep underneath the surface at the very core of my being, to get comfortable with the uncomfortable, and to #nevergiveup on my goals and dreams!
Text self confidence and belief quotes to me just because, when I need a pick me up, to help me get out the door to train, and in the days leading up to a big race.
Take my lucky charm with me (given to me by Tonja) on trainer rides, look at it before and after every workout, and continue to take it with me to all of my races.
Day 3: Functional Playlist
Today was about the tunes. Here is a part of the email I received from Sonja today:
“A functional playlist is a short list of 2-4 songs that gets you into a particular mood.
These aren’t necessarily your favorite songs of the moment, these songs tap you into your intention set on day one.
Function means that they serve a purpose, these songs are a step on the path to your intention…it’s a bit of a lifehack honestly!”
While I LOVE to listen to music, I don’t pay much attention to song titles and the artists who sing them. I just know a good song when I hear it and I can typically give you some of the lyrics to the song…although sometimes I have made up my own lyrics to the songs I like. What can I say…it has been known to happen 😉 To make it even more challenging, I was to come up with 2-4 tunes that help me #believe in myself deep underneath the surface at the very core of my being. Sooooo…my lack of knowledge for song titles and artists made this challenge take longer than it probably should have. A couple of songs came to mind immediately…”Perfect” by Pink and “Roar” by Katy Parry. “What Makes You Beautiful” by One Direction and “Soar” by Christina Aguilera took much longer to come up with, thanks to my lack of musical knowledge. The good news…I found the songs that help me #believe in myself and downloaded them so I don’t have to search any longer!! And without further adieu, I give you my “Believe Playlist”
Day 4: A Touch of Magic
Lucky charms and superstitions was the theme for today, and here is part of the email Sonja sent:
“If you already have a good luck charm or superstition that you use I want you to shine the microscope on it today and ask yourself:
What successful moment in your life it connects you to?
When was the first time you used it?
Where did that superstition come from?
Is it in line with your day 1 intention?
Is it in harmony or dissonance with what you are trying to create your routine around?”
I do have a lucky charm and a superstition, so the next step was to reflect on each of the questions above.
Lucky Charm: a stone from my #solesister that says, “In a world of ordinary mortals you are a wonder woman!”
Superstition: Take a shower before all of my “A” races
What successful moment in your life it connects you to?
Lucky Charm: This connects me to Tonja so she is with me on race day, even though she may not be there in person, she is with me in spirit.
Superstition: This connects me to great race experiences by washing away all bad race experiences from the past.
When was the first time you used it?
Lucky Charm: When Tonja gave it to me before my USAT Age Group National Championships in 2013
Superstition: At Ironman Wisconsin 2014 when I washed away my bad IMWI race experience from 2011.
Where did that lucky charm/superstition come from?
Lucky Charm: My stone came from Tonja, my #solesister
Superstition: This came from deciding to wash away my bad IMWI race experience from 2011 before starting my day at IMWI in 2014.
Is it in line with your day 1 intention?
Lucky Charm: Absolutely! This helps me get into the mindset that I am wonder woman 🙂
Superstition: Absolutely! It helps me #believe in myself, my abilities and my training more by washing away all negativity and starting the day clean, fresh and positive.
Is it in harmony or dissonance with what you are trying to create your routine around?
Lucky Charm: Harmony…this definitely ties in well with instilling more belief in myself
Superstition: Harmony…this definitely ties in well with instilling more belief in myself
Day 5: Meaningful Mantras
Mantras are “instruments of thought” and are derived from the root word man-, which means “to think” and the suffix -tra, which means “tools or instruments.” I have always had mantras for different parts of my training and racing experiences so I am pumped Sonja has us focusing on creating a mantra that ties us to our day 1 intention!! Here are a few words from Sonja:
“They take many different forms and you can really get creative here, but to help you out, here are some guidelines to follow when creating a mantra for your routine for inevitable success:
~~~ Connect to your intention, you may even start with your intention and work from there
~~~ Use funky creative words. You can even use words that aren’t words, like funner, funning, relaxer, chillax, diggity, fliggity, radtastic
“Lighter, Softer, Faster, Relaxer” from Tara Anderson, a Boulder runner
~~~ Keep it short, and memorable
~~~ Stay positive, and whatever you do, don’t vocalize what you don’t want. Phrases like “No pain, no gain”, “clear your mind of can’t” or “pain is weakness leaving the body” highlight the feelings you don’t want. Don’t fall into this trap!
~~~ Use action words, especially ones that connect you to what it feels like to be at your best like: climb, fly, lead, leap, push, pull
~~~ Three words with the same first letter work really well, Bold, Brave, Boss, as do words with the same ending, Lighter, Faster, Stronger
When in doubt, think about what you will desperately need to hear when you are in a state that is NOT your day 1 intention. What will resonate deeply?“
My intention is to #believe in myself deep underneath the surface at the very core of my being, but I also want to achieve big dreams. Sooooo…with inspiration from a friend who recently gifted this bracelet to me, I have decided to combine my intention with my want to create my meaningful mantra.
Day 6: Productive Pep Talk
I talk to myself all the time while training and racing, constantly encouraging myself to keep pushing hard, while trying to change my mindset from the negative to the positive. Sonja’s email made creating a pep talk easy because she scripted what we should write to create a productive pep talk.
“Grab a sheet of paper and follow along:
WRITE DOWN: “Hi__________”
—>> then add your name, your nickname, what your friends call you, what you wish your friends called you… make it personal!
WRITE DOWN: “I know you feel __________”
—>> then add what the opposite of your Day 1 intention is, you know, that feeling of uug, or poor me, or I just want to sit on the couch, that one!
WRITE DOWN: “Your goal is to __________”
—>> now write a little about your intention and what you hope it brings you
WRITE DOWN: “and in order to do that you might have to __________”
—>> now write down all the things you need to do that you don’t want to, especially when you are feeling the opposite or you intention.
WRITE DOWN: “You have__________”
—>> write as many support structures as you can think of
WRITE DOWN: “and here’s what you have to gain__________”
—>> then add all you have to gain from racing/training/being in sync with your Day 1 intention
WRITE DOWN: “__________, I know you can do this”
—>> Add back in your name, your nickname, what your friends call you, what you wish your friends called you.”
So, I set to work and here is what I created for my productive pep talk:
Day 7: Wake Up That Brain
After yesterday’s more challenging task, today’s task was designed to be much simpler 🙂 Here is a snippet from Sonja’s email:
“Do you know which brain exercise to use for your intention?
Victory and Power Posing: Use this for intentions that require you to be strong, be tough, get through something challenging.
Belief in Self
Jumping off Things…
Now that you know which one, it’s time to practice, to TRAIN! 3×30 seconds will do! See, I promised it was QUICK!”
Day 8: Tapping into your Senses
Wow! This was one of the toughest days of the challenge yet. Did you know that sweet foods lead to satisfaction and salty foods lead to a zest for life?!?!?! Me neither!! Sonja had us tap into our senses, specifically taste and smell for today’s challenge.
“Smells and Tastes can connect us to a time, a place, a memory, a feeling or an emotion.
If you need to go from a low energetic state to a high energy state:
caffeine, or bright smells work well
If you need to go from a high energy state to a calmer more introspective place:
tea, or floral scents are the way to go.
Think of foods or smells that link back to successful moments, memories, or instances in your life.
You are a PRO at connecting your challenge to you intention by now, use your creativity and incorporate something that’s going to tap you into either the success you are after, or the emotion you hope to feel.”
I had lots of options to choose from…but the one that REALLY stood out to me that screamed #believe was…
Day 9: Pulling Things Together
The time is here to pull all of our hard work together and get our routine for inevitable success dialed in!! Here is an excerpt from Sonja’s email:
“Start off with reviewing your last 7 days of completed challenge exercises. Sit with each of them for about 30 seconds and make a mental note of your favorites.
NOW – Select 4-5 of the challenge days that either:
feel the most fun
feel easy and effortless
~~~ Remember, if you are using MOJO, or willpower you are headed in the WRONG direction. Back up the truck, put it in reverse, and look for EASY and/or FUN.
Some of your challenge days might need a little beefing up, or tweaking so that they start to come together in the right way. That watermelon you used for the senses might turn into a secret stash of watermelon Jolly Ranchers.
NEXT – think about FLOW.
~~~ I highly urge you start with either your playlist, or your senses. Those are both great for kicking off a routine. What task would keep it mojo free? For me, starting a playlist takes no mojo, but going downstairs and getting a handful of Espresso Beans does. Think easy!
~~~ Imagine the state you will be in when you are starting this routine….you are in a place of lack, a state that is the opposite of your Day 1 intention. Think of how you are going to use these challenges to build momentum into your Intention.
~~~ End with your brain warm up exercise. That is going to be money and the final straw to launch you into your Day 1 intention.”
So, I launched into it and this is what I came up with for the first draft of my personalized routine:
Day 10: Celebrate!!
I’m sad to see this challenge come to completion! It has been so much fun and very beneficial! This last day is all about putting it all together and celebrating! Sonja said:
“TODAY we put your SFD into practice!
Can you see what a game changer this can be for you? Did you get excited just knowing you have a tool in your toolbox that you can pull out anytime to put yourself in the energy state that yields SUCCESS? I got excited for you!
Give that ritual a test drive today, see what needs tweaking! What took mojo to incorporate…ditch that…what was the most fun part? Add MORE of that!
If you didn’t put together your routine yesterday, TODAY is that DAY! Like I said, when in doubt, slap your 5 favorite challenges on a piece of paper and call it good. It’s not about perfection, you have already done the heavy lifting. THEY ALL WORK!
It can be so easy to think that we have learned enough by doing 90%. I see this as a triathlon coach constantly. Athletes often stop just short of completion, when usually, that last 5% is literally easy as cake.
The moment you’re ready to quit, is usually the moment right before the miracle happens! Don’t give up!
At rising Tide Triathlon coaching, we ask our athletes to reach out if they are frustrated, confused, or STUCK, and I want you to do the same.”
With last week’s illness, my workout train got derailed. This week has been busy at work and have lacked the motivation to get my train moving forward. This was just the ticket I needed to get moving again and work hard to achieve my dreams!! I followed the first draft of my routine and found myself climbing tough hills for 21 minutes straight and loving it!!
Rising Tide is currently accepting new athletes for the 2016 season, so now is the time to capitalize and have a great coaching team support your journey!!
This 10 day challenge was absolutely amazing and so much fun!! If you missed out on the opportunity to participate in it, I would highly recommend you do it on your own time 😉 I think I’m going to go through this process for a couple of different aspects of both training and racing so I am completely set up for success!! Heck…why stop there?!?! I can use it to fit other areas of my life as well…work, family, home…and you can too 🙂
Thank you Sonja and Rising Tide Triathlon Coaching for this AWESOME and FUN opportunity to grow and learn!! xoxo
It is hard to believe we are only 16 weeks away from Ironman Boulder. This was the last big week before a much needed recovery week. It was full of rainy weather, lots of bike bottle washing, lots of technical fabric laundry and preparing lots of food to put in the freezer that we can pull out for a quick, healthy meal.
Swim: 7300 yards in 2 hours & 45 minutes
Overall, my swimming this week were very positive. Tuesday’s swim was even my #FaveWorkout of the week. I felt like I had good form in the pool and was able to maintain a solid pace when not working on drills.
Bike: 46.9 miles in 3 hours & 30 minutes
This week’s rides involved some #intervals, some Zone 2 work, lots of sweat and even more #bikelove.
Run: 25.2 miles in 3 hours & 53 minutes
I had some AMAZING runs this week that included LOTS of #runlove. Tuesday’s run taught me to #NeverGiveUp and persevere. After this run, I felt on top of the world!! Saturday’s 16 mile run was also a really good run. I felt strong, I felt energized, I felt amazing, I felt happy during the longest run of the season.
Brick: 51.8 miles in 4 hours
Sunday was our only brick workout this week…3:30:00 on the trainer followed by a 30 minute run. I actually felt like I could have gone longer and faster on the run, but decided not to push things and take advantage of a slower run where I’m just logging the miles after Saturday’s LONG run.
Strength Training: 2:15:00
I had a good strength session on Monday, an awesome TRX workout on Thursday and a solid core work session on Saturday.
There was LOTS of compression, LOTS of Osmo Nutrition Recovery, LOTS of Pure Clean Powder beet juice powder, LOTS of healthy whole foods for refueling, a massage, many salt baths and a couple of naps this week.