And with that, we are on week ??? of solitude and it feels like Groundhog Day. IRONMAN Mont Tremblant has been cancelled for 2020. But I’m not letting that hold me back! As I’ve said before, I’m not training only for a race…it is a lifestyle. Training brings me joy, fills me up, and allows me to be the best version of myself. Sure racing is challenging and fun, but I enjoy the journey. I CAN and DO challenge myself and have fun in training! Here is what last week’s training looked like:
2 hour ride with 2 rounds of 3/2/1 during the first hour and then riding how I felt for the second hour after getting the cancellation email from IRONMAN Mont Tremblant.
1 hour and 15 minutes easy ride
30 minutes of yoga
30 minutes of strength training and MFR
58+ mile ride OUTSIDE with my fave! We bucked 25 mph head/crosswinds, soaked up the sunshine, loved the 25 mph tailwinds, got a quick bath by the rain, and then collected all of the road grime.
For now, IRONMAN Mont Tremblant, which is scheduled for August 23, is still on, but I anticipate that to change very soon. Quebec has called “for the cancellation of all sports, festivals, and cultural events until August 31.” When this change happens, my race goals will be put on hold, but I’m not going to let that slow me down. I am still here. I am still healthy. I am still training for life. For me, this is a lifestyle…one that I love. AND…one day I will get to race again. When that day arrives, I will be ready and I won’t take it for granted. Here is what last week’s training looked like:
1 hour easy spin
30 minutes of yoga
2 hours & 15 minutes of SERIOUS #bikelove with my fave OUTSIDE on the open roads!
20 minute easy run off the bike with most of our pack
1:05 ride with 10 x 2 min on (225 watts)/3 min off
30 minutes of strength + MFR
1 hour ride with 10 x 30 seconds (247 watts) and 10 x 20 seconds (279 watts)
8 mile negative split run that ended up being a progressive run as well
30 minutes of yoga
1 hour easy ride with some of my amazing Coeur family!
50 minute run on the treadmill at 1.0% incline with 4×4 minutes at 7.7 mph (7:47/mile pace)
30 minutes of SBT strength training
2:30 on the bike…this ride did NOT go as planned. My legs were really struggling after putting up a really solid week of training. I was supposed to have 2×20 minutes at FTP (214 watts) during this ride. Notice I said “supposed to”…well my first 20 minutes turned into 10 minutes at FTP, then a 5 minute break, and the last 5 minutes at FTP. The second 20 minutes went south quick. I rode 1 minute at FTP and 1 minute easy for the first 10 minutes and then took the last 10 minutes easy. My legs wouldn’t turn over at those watts. I decided to listen to them, give them grace, and not force it.
1:30 endurance ride (160 watts)…thankfully my legs showed up for this ride.
I also did 15 minutes of core strength + 5 minutes of meditation everyday last week.
Swim totals: Sadly none
Bike totals: 175 miles
Run totals: 15.7 miles
Weekly total: 16 hours & 30 minutes
I think we can all agree that last week was a HOT MESS! With all of the upheaval, uncertainty, change, anxiety, and unease, I still managed to have a pretty solid week. Yes, I am still training as if all of my big races will happen. Yes, races are getting postponed and canceled, but for me, this is a lifestyle. I don’t simply train for race day. I train for the lifestyle, the sanity it provides, the challenges it presents, and the joy it brings. It is my passion. Yes, having a race on the calendar provides me with a map for my training, but it isn’t a necessity. Currently most of my big races are still on as scheduled, although that may definitely change in the coming weeks and I am prepared mentally for it. So with that, here is a look at what last week looked like for me. Spoiler alert…a major highlight was the new addition to our family.
30 minutes of full body strength training before work
1 hour easy ride with a 20 minute run off the bike
3000 yard swim…I was the only one in the pool and the very last one in the pool before it was shut down by our governor. I was so grateful to have a solid swim as my send off to swimming until who knows when.
Today marks the day I was instructed we would be working from home until who knows when. I am incredibly grateful to have a job and bring home a paycheck during these uncertain times.
I had a split long run day…7.5 miles pushing the pace a bit in the am and 7.5 miles easy in the pm.
1 easy hour on the bike
30 minutes of strength (with a little help from Basil and Jersey)
30 minutes of yoga
1:30 brick…1 hour bike with a 30 minute progressive run off the bike.
I had every intention of riding with my Coeur team on Zwift, but I didn’t know how to connect with them on my end, so I decided to cut my ride really short (only 15 minutes in) and go run. I took Basil for the first 10 miles and then Jersey joined me for a 1.25 mile cool down.
30 minutes of yoga
3 hour endurance ride. Grateful to have my fave by my side for just over an hour of this ride.
Swim totals: 3000 yards (1.7 miles)
Bike totals: 104 miles
Run totals: 32.1 miles
Weekly total: 15 hours & 52 minutes
Ladies and Gentlemen, may I have your attention please! For those that may not know, I have officially registered for IRONMAN Mont Tremblant 2020 and we are 24 weeks out from race day. SO much has changed in the past year, but one thing remains the same…I have a passion for swim/bike/run and a fire in my belly for IRONMAN distance racing. I am SUPER excited to be pushing myself in new ways as I prepare for IRONMAN Mont Tremblant! I can’t wait to see how this journey unfolds and what IRONMAN Mont Tremblant race day brings me!
I’ve decided to return to my weekly recaps as a way to document my progress, while hopefully inspiring someone else to dream big and chase those dreams with their whole heart! Here is what went down during week 25:
40 minute treadmill run that at times pushed me WAY out of my comfort zone! I ran at 6.0 mph (10:00/mile pace) for the majority of the run, but every 5 minutes I had a 1 minute at 8.8 mph (6:49/ mile pace). YIKES! To keep this more realistic to outdoor running, I had the incline on the treadmill set to 1%. Those 1 minute intervals were SUPER CHALLENGING for me, but this is where growth happens!
54 minute Zwift ride with 6x(30 seconds Z5/1 minute Z3)…I did this immediately after that treadmill run. Needless to say, my legs weren’t impressed with me during these intervals, but they performed and held strong!
2400 yard swim…this was mostly recovery, which was exactly what the body was craving after yesterday’s more challenging workouts.
40 minute run home from work with 5 x 0.25 mile hill repeats. Running strong and hard up the hill and jogging easy back down. I haven’t done hill repeats since June of 2017. I’ve missed them and will be incorporating them into my training plan more frequently. The goal was to be strong and consistent, but I think I needed a bit of a longer warm up before doing the hill repeats. Instead of consistency, I progressively got faster with each repeat. I guess it leaves me with goals for next time! 😉
42 minute ride Zwift ride with 5x(1 minute Z4/1 minute Z2) followed by 10 solid minutes in Z3. This was a “head down and do work” kind of ride.
30 minute strength session using the SBT Extreme suspension trainer. I incorporated a lot of good variety in my session working all muscle groups.
3000 yard swim with 3×300 at race pace. It took me a bit longer to get to race pace than planned today, but I finally got there by my final 300.
12 mile run home from work. It was SUPER FREAKING WINDY! There were a couple of times during this run that I was blown to a complete stop while running into a 31 mph sustained headwind (with gusts up to 56 mph). When I was blown to a complete stop, I just laughed out loud!
90 minute active recovery ride on Zwift…this felt really good to spin easy.
3600 yard swim with 3x(12×25 FAST with 20 seconds rest between). Between each set, I did 300 yards of a specific drill to guide my technique for the next set. I was pretty consistent in swimming these 25s at around 1:20/100 yard pace.
3 hour endurance ride on Zwift maintaining 155 watts for the duration of the ride. This is a great way to practice what race day power should feel like.
30 minutes of yoga at home…Yoga Download for Triathletes: Post-Training Practice You don’t have to go to a yoga studio or do 60-90 minutes of yoga at a time. This simple 30 minutes compliments whatever workout you’ve already done for the day by stretching out all areas of the body.
3 hour endurance ride with sprints on Zwift. This was OH. SO. CHALLENGING! After a 15 minute warm-up (which started at 150 watts), I had 10 intervals of 15 minutes at 155 watts + 8 seconds at 600+ watts (all out sprint) before the 15 minute cool down. I’ve tried to do this ride in the past, but the farthest I’ve gotten is through 7 of those 10 intervals. Today I successfully completed all 10 intervals and I’m super pleased with myself. It wasn’t easy, but this is where growth happens!
40 minute run off the bike at an easy pace with my friend Robin. SO grateful for her friendship, support, hugs, and all the girl talk.
In addition, I completed 15 minutes of core strength and 5 minutes of meditation every day.
Swim totals: 9000 yards (5.11 miles)
Bike totals: 148 miles
Run totals: 24.8 miles
Weekly total: 18 hours & 59 minutes
December tested my patience. I messed up my back on December 2 and was unable to do much for most of the month. Patience to step back and not do what I want and what my brain needs this time of year. Patience to ease back into training once I was cleared to do so. Patience going without a car for a week. Patience getting my Wahoo Kickr set up with Zwift so I could start 2020 off with a bang. Patience…patience…PATIENCE!!! Thanks to the help and support from Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames and Nick Morton with Vitality Massage, I was back to feeling myself by the end of the month and I’m ready to start 2020 strong and healthy.
Swim: 12,400 yards (7.05 miles)
Bike: 91 miles
Run: 14.2 miles
Strength: 10 minutes of core daily (except for 4 days in early December when my back was a hot mess) + some strength training + more yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 21 hours & 49 minutes
Swim: 286,818 yards (162.96 miles)
Bike: 2785 miles
Run: 835 miles
511 hours & 27 minutes
Explore was my focus word in 2019 and I’m happy that I incorporated it into all areas of my life throughout the year. In December, I planned for 2020 and #explore was at the focus of this planning! I’m SUPER EXCITED about what’s on my 2020 schedule and will be sharing that with you soon! I also started to #explore functional power training with Chris Chapman at Movewell Iowa. We are working on getting all of my muscles to properly fire like they are supposed to while doing different motions. This takes work, but the work will be worth it as it should help prevent injuries and keep me healthy and active!
Beyond Grit: Ten Powerful Practices to Gain the High-Performance Edge by Cindra Kamphoff has practical tools and actions to help you improve your mindset and become the high-performer you want to be. “Kamphoff shares the tools and strategies she’s taught executives, entrepreneurs, NFL ProBowl athletes, Olympians, college athletes, and championship teams. Based on almost twenty years of research and consulting with the world’s best, she provides a practical, inspiring, and easy-to-use guide to radically accelerating your performance and improving your happiness.
In this book, Kamphoff teaches you how to develop Ten Practices of the World’s Best:
1. The world’s best are gritty.
2. The world’s best are clear on their purpose.
3. The world’s best become a master of their thoughts.
4. The world’s best know themselves to master yourself.
5. The world’s best dominate the controllables.
6. The world’s best own the moment.
7. The world’s best choose empowering emotions.
8. The world’s best own who they are.
9. The world’s best live and let go.
10. The world’s best choose their courage zone.
You’ll also discover 52 life-altering strategies that you can put in your High Performance Toolbox to develop these practices and change your daily life. Each chapter describes one strategy and ends with a powerful affirmation to help you develop the High Performance Mindset. A widely respected keynote speaker, trainer, and coach, Kamphoff possesses an inspiring style that combines high energy with strategies that work. Her proven system can transform the performance of anyone who wants to up their game, regardless of their field. Whether you re seeking to own your dream business, triple your income, be the best you can be in your sport, or merely achieve a higher level of personal satisfaction, Beyond Grit shows you how. Inspiring and practical, Kamphoff will show you how to ”own your why,” develop your grit, take control of your future, discover your purpose, thrive under pressure, and be your best more often.”
Chasing Kona: From Back of the Pack Smoker to Racing the Ironman World Championships in Kona by Rob Cummins was a fun, quick read. “Sitting watching TV with a cigarette in one hand, a black coffee in the other and nursing a crushing hangover I switched channels until I found sports. There was some sort of bike race on and I half watched while lighting another cigarette off the butt of my last one for a minute before switching channels again. Just as I hit the button on the remote the commentator mentioned something about the athletes swimming before and running afterwards as well as racing the bike. I thought he said something about the run being a marathon but that couldn’t be right.This sparked my interest and I switched back, but he was talking about something else so I waited for him to get around to describing exactly what this race was. I didn’t have long to wait as he said they first did a 2.5 mile swim, then 112 miles on the bike all topped of with running a marathon. I was stunned. I didn’t think that would be physically possible and as I lit another cigarette I wondered how many days did they have to do it. I guessed it would have to be three days. Swim the first day, bike the second and run the third but it still sounded like a crazy thing to do. Then he said that they did it all in the one day, one after another without stopping. I was completely incredulous. And hooked. I remained glued to the TV and learned that these bronzed, muscular Greek God looking athletes weren’t all professionals either. There was an amateur or “age group” race as well Although I could hardly tell the difference between the pros and amateurs. They all looked unbelievably fit. As I sat there mesmerized I swore to myself that I’d race there someday. I’d stop smoking and drinking and somehow do “The Ironman” At the time I had no idea what that meant or how I would do it and after a while as things have a way of doing I got busy with life and I forgot all about The Ironman and Hawaii. I forgot until several years later when I had actually given up smoking and had taken up triathlon. It had taken me two years and sixteen races of swimming breast stroke before I learned to swim properly. I never once looked even remotely like Kona material but I wanted to have a go at doing an Ironman. It took another three years before I plucked up the courage and lined up for my first one in Nice, France. I finished in the last quarter of the field, hours behind the athletes racing for those precious Kona slots. Nothing I had done up to then had given any indication that I should have had a reason to believe I had a chance at qualifying, but three years later when I asked Aisling, my wife if she thought it was possible she immediately said yes and then she added let’s do it. Aisling’s belief in me started us on a journey that led to me treading water on the most iconic start line in triathlon, waiting for the cannon to fire at the start of the Ironman World Championships in Hawaii. This is how we overcame all of the odds and discovered what it would take to get to the Ironman World Championships. This is our Kona story.”
The 5 Love Languages: The Secret to Love that Lasts by Gary Chapman is a great read to make sure you and your partner are speaking each other’s language to really connect with each other. “Falling in love is easy. Staying in love—that’s the challenge. How can you keep your relationship fresh and growing amid the demands, conflicts, and just plain boredom of everyday life? In the #1 New York Times bestseller The 5 Love Languages, you’ll discover the secret that has transformed millions of relationships worldwide. Whether your relationship is flourishing or failing, Dr. Gary Chapman’s proven approach to showing and receiving love will help you experience deeper and richer levels of intimacy with your partner—starting today. The 5 Love Languages is as practical as it is insightful. Updated to reflect the complexities of relationships today, this new edition reveals intrinsic truths and applies relevant, actionable wisdom in ways that work.”
Attitude of Gratitude:
How was your month of December?! What were you grateful for last month?! Are you ready for the start of 2020?!
November was full of fun, gratitude, and heart! I spent time really listening to my heart and letting it guide me in my training, life experiences, and planning for 2020! Here is a snippet of what November looked like for me:
This month I decided to do whatever I wanted, when I wanted. No structured training. No 4 am wake ups until I was ready. No routines. It was awesomely awful! I swam when I wanted. I biked when I wanted. I ran when I wanted. I did intervals when I wanted. I incorporated more strength training. I spent more time with my mat. I went back to 10 minutes of core strength daily because it is a better fit for my schedule. I’ve decided I definitely thrive off of routines and consistency. While this freedom in training was much needed to reset my body and mind, it is time for me to regain the routines and consistency that I enjoy as I get ready to head into 2020.
Swim: 18,900 yards (10.74 miles)
Bike: 75.4 miles
Run: 57.0 miles
Strength: 10 minutes of core daily + more strength training + yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 35 hours & 20 minutes
Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing the Hillbilly Hike 1/2 Marathon. When I went into this race, I wasn’t sure if I was going to run with my friend, Robin, or try to push myself and see what I could do. I decided to let my legs tell me. They told me to go after it despite the frost + ice covered running surfaces. I’m glad I pushed myself, am happy with my results, and am looking for more opportunities to #explore + break out of my comfort zone + push myself to new limits in 2020!
80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels by Matt Fitzgerald and David Warden is for triathletes of all levels helping them balance training intensity to maximize performance. “Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.”
The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage by Mel Robbins provides you with tools to create action and change. “Throughout your life, you’ve had parents, coaches, teachers, friends, and mentors who have pushed you to be better than your excuses and bigger than your fears. What if the secret to having the confidence and courage to enrich your life and work is simply knowing how to push yourself? Using the science of habits, riveting stories, and surprising facts from some of the most famous moments in history, art, and business, Mel Robbins will explain the power of a “push moment”. Then, she’ll give you one simple tool you can use to become your greatest self. It takes just five seconds to use this tool, and every time you do you’ll be in great company. More than eight million people have watched Mel’s TEDx Talk, and executives inside of the world’s largest brands are using the tool to increase productivity, collaboration, and engagement. In The 5 Second Rule, you’ll discover it takes just five seconds to:
Break the habit of procrastination and self-doubt
Beat fear and uncertainty
Stop worrying and feel happier
Share your ideas with courage
The 5 Second Rule is a simple, one-size-fits-all solution for the one problem we all face – we hold ourselves back. The secret isn’t knowing what to do – it’s knowing how to make yourself do it.”
Two Concepts to Guide Your Off-season Training by Matt Edwards is full of some great information for things you can do in the off-season to better prepare yourself for the coming season. During your off-season, take time to focus on technique, strength training, your weakness, and endurance.
6 Ways to Avoid “Bad Race Blues” by Mackenzie Madison has some great tips for getting back on track after a “bad” race and “avoid feeling mentally stuck in a previous disappointment.”
How to Master Your Athletes’ Motivation by Jamie Blanchfield is very insightful on what influences motivation and what enhances motivation. Motivation ebbs and flows with changes in life, training, work, etc. Self efficacy is key to motivation and success.
October was a roller coaster ride. It was full of some really high highs, and some pretty low lows. I’m happy to be moving into November, figuring out what “normal” is for us, planning for 2020, and preparing for winter.
This month I took part in the Coretober Challenge that Multisport Mastery + JHC Coaching put together. It was a good challenge for me. I have been doing 10 minutes of core strength daily for nearly 2 years (with the few exceptions around race days or when I have been sick), so the extra 5 minutes was a definite challenge for the first week or two, but I’m so glad I took part in this challenge!
Swim: 13,850 yards (7.87 miles)
Bike: 90.7 miles
Run: 78.3 miles
Strength: 15 minutes of core daily + some yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 31 hours & 52 minutes
Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including being at my first IRONMAN race that I wasn’t racing or volunteering (aka working) on race day. This was WAY out of my comfort zone!! I struggled going to this event knowing that I wasn’t racing (when I originally was suppose to be toeing the start line). I wanted to race SO badly, but also knew that this race had to be different for me. I had to use this race to explore. Explore being involved in IRONMAN without racing. Explore being involved in IRONMAN without volunteering and “working” on race day. Explore what is deep in my heart. Explore living my truth. So many memories were made, perspective was gained, and laughter in Lou filled my heart. I’ll have more on what I learned down the road.
I am finding that I love to listen to podcasts while I set up and tear down labs at work, so if you have any suggestions, please send them my way! Here is what I listened to this month:
Kelsey Abbott brought CrisMarie Campbell and Susan Clarke onto the Find Your Awesome Podcast. Susan said something that really hit home with me, “Speaking up is more important than shutting up and dying.”
Rich Roll brought on Amelia Boone. She is the most decorated and dominate female in obstacle course racing. She struggles with childhood trauma and an eating disorder. “I don’t want to be ‘the eating disorder recovery girl’, I don’t want to be ‘the athlete’. This is just me. I am super flawed, I’m super complex, just like everybody else out there.”
“Where the Crawdads Sing” by Delia Owens is captivating. It was the perfect book to take me away into another world. “For years, rumors of the “Marsh Girl” have haunted Barkley Cove, a quiet town on the North Carolina coast. So in late 1969, when handsome Chase Andrews is found dead, the locals immediately suspect Kya Clark, the so-called Marsh Girl. But Kya is not what they say. Sensitive and intelligent, she has survived for years alone in the marsh that she calls home, finding friends in the gulls and lessons in the sand. Then the time comes when she yearns to be touched and loved. When two young men from town become intrigued by her wild beauty, Kya opens herself to a new life – until the unthinkable happens.”
“Snap, Crackle, Pop: My Road to IRONMAN Kona 2019” by Barbara Perkins was highlighted by USA Triathlon this month. Barbara is one of my Coeur Sports teammates who qualified for the IRONMAN World Championships at IRONMAN Santa Rosa in May. She has overcome some obstacles to get to the start of the IRONMAN World Championships, but as Barb says, “Each of us deals with our own set of circumstances, injury, bike mishaps and more. You have to trust that you have done (mostly) everything in your power to get to that start line happy and healthy. Enjoy the day! Celebrate the moment! Because hey, this is actually happening.” This is a good reminder that I GET TO DO THIS SPORT! ❤
“Manage Your Personal Energy to Improve the Quality of Life” by Darius Foroux is a great reminder that when we do things that energize us (even if we don’t feel energized when doing it), we empower ourselves. We need to focus on the 20% of the activities that improve the quality of our lives and incorporate these activities into our lives at least 80% of the time. “What is one thing I can do today to improve my mood?”
“Triumph Over Heartbreak: My Kona 2019 Story” by Barbara Perkins was highlighted by USA Triathlon this month. As I mentioned above, Barbara is one of my Coeur Sports teammates who qualified for and competed in the IRONMAN World Championships. She is a fierce competitor and warrior. “You will find your true, innermost self out in the lava fields of the IRONMAN World Championship course. Some people will fall victim to the brutal conditions. They will give up, but others will conquer the course and everything inside them that doubted they could make it there. Most will come away with some itch left unscratched, drawn again to the island to discover its unique possibilities.”
Attitude of Gratitude:
How was your month of October?! What were you grateful for last month?!
September was a roller coaster ride. I struggled with wanting to crawl back into my comfort zone vs. continuing my quest to being true to myself. In that quest, I have learned a lot about what I don’t want more than what I do want. As I continue on this quest, I know I will eventually find answers and as long as I stay true to myself, I will have no regrets.
Training has been so enjoyable lately. I still find myself occasionally fighting off the negative demons, but those times are getting fewer and fewer and I’m so grateful for that! This month had me riding OUTSIDE WITH MY FAVE for 4 rides ranging from 40 to 70 miles EACH. I can’t remember the last time we rode so many miles together over multiple rides in one month! My heart is so happy!
Swim: 10,450 yards (5.94 miles)
Bike: 306 miles
Run: 53.3 miles
Strength: 10 minutes of core daily + some yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 34 hours & 27 minutes
Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including following my inner compass. We all have that inner voice that talks to us. Sometimes we listen to it and sometimes we ignore it. Thinking back to those times when I listened to my inner compass, the outcome was almost always amazing and often better than I thought it would be. When I didn’t listen to my inner compass, the outcome was often negative and I regretted my decision to ignore it. In recent weeks, I decided to follow my inner compass and regain control of my life. My training. My physical health. My mental health. Reigniting the fire in my soul. This month I’ve been doing what I want. If I feel like riding bikes, I ride. If I feel like running, I run. If I feel like swimming, I swim. If I feel like doing yoga, I do yoga. If I feel like sitting on the couch and turning into a couch potato…well, I tried not to do too much of that this month, but there was some of it. The freedom to #doitmyway has been a breath of fresh air and one I am SO grateful for! I have been following my inner compass and setting intentions before my workouts centered around play, fun, gratitude, joy, fierce, ease, sunshine, truth, light, appreciation, and being present. What a game changer to reawaken my passion, fire, and soul.
With my new job, I am able to listen to lots of podcasts as I set up and tear down labs. I am finding that I really enjoy this, so if you have any suggestions, please send them my way!
Rich Roll has a lot of great guests on his show. Recently he brought David Epstein onto the show and it was AMAZING!! “You don’t change your identity overnight. You have to start with these little keyhole experiments until something that you think that was just an interest becomes a real passion or a vocation.” ~David Epstein
He brought on Catra Corbett in 2018, but I finally listened to it and WOW!! This woman runs crazy distances…200+ mile races and a 425 mile trail run. After getting arrested for peddling crystal meth, she was scared straight in a jail cell when she hit rock bottom. She left behind meth addiction, disordered eating, and sexual and emotional abuse. Sobriety saved her, but running gave her a completely new life. “Getting out is the first step. You don’t have to become a runner. Just get out and see what the world has to offer.” ~Catra Corbett
Kelsey Abbott brought Cody Byrns on her Find Your Awesome podcast. His life experiences have him living the fullest life possible. “I cannot change what happened to me, but I can change what I do today and make the most of what I do today.” ~Cody Byrns
Ironwomen Podcast has so many amazing women on!
–Outside the Comfort Zone with Emily Cocks and Susan Lacke is a great listen! Emily gives her podium picks at Ironman 70.3 World Championships in Nice, France and Susan talks about her experiences that fueled her new book Running Outside the Comfort Zone.
–Race with Purpose with Nicole Valentine was heart warming! Nicole’s mission is to create change. “Nicole shares her passion for inspiring women in sport, finding purpose beyond the finish line, and showing others how to use fear as an opportunity for growth.”
–Into the Deep End with Julie Moss was so inspiring. This woman was the one who put Ironman racing on the map in 1982 as she crawled across the finish line in Kona. “You have the opportunity to be a Wonder Woman for your own life and you better take it!” ~Julie Moss
–Small Bites, Big Goals with Selah Schneiter is SO INSPIRING! She is a 10-year old who is the youngest person to have ever climbed “The Nose” of El Capitan. “How do you eat an elephant? Small bites. Some things are hard and that’s just reality” ~Selah Schnieter
Michael Gervais has brought some amazing people on his Finding Mastery podcast:
–Katie Zaferes is the #1 triathlete in the world after recently winning the ITU World Triathlon Series. She is a 2016 Olympian and has her sights set on qualifying for the 2o20 Olympic Games. “Mastery is unattainable, but trying to master it is everything.” ~Katie Zaferes
–Meb Keflezighi is the only runner to win the Boston Marathon, the New York City Marathon, and an Olympic medal. He is SO inspirational! “Quitting is not my best.” ~Meb Keflezighi
–Javier Gomez is a professional triathlete who has raced and won at so many different distances. While he is currently in peak training for the Ironman World Championship that will take place in Kona, Hawaii on October 13, he is so humble and grounded. “Enjoy life; it is the most important. Enjoy what you do all of the time.” ~Javier Gomez
–Bethany Hamilton is a professional surfer who has survived a shark attack. At the age of 13, she was attacked by a 14-foot tiger shark who took her left arm from her. One month after the attack, Bethany returned to the water and within two years she had won her first national title. “Mastery is more about loving what you’re doing, rather than nailing it perfectly or being the best of the best.” ~Bethany Hamilton
“Stop Saying Your Fine: The No-BS Guide to Getting What You Want” by Mel Robbins was the kick in the pants that I needed to remind myself that life is too short. It is time to stop waiting for my life to change and create the change that I want. “There will always be setbacks, so you must learn how to deal with them. When you hit an obstacle, you shouldn’t be questioning yourself, you should just be figuring out the alternatives. You should be like water. Water doesn’t consider its flow. If something gets in the way, it just moves around the obstacle. You need to adopt the same mentality.” ~Mel Robbins
VACATION!! That was the theme of July!! We made so many amazing memories as we traveled in the Northeast and even into Canada!! #ktneadventures
I had another SOLID month of training!! I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…30 weeks and counting!! BOOM!!
Swim: 32,519 yards (18.48 miles)
Bike: 400 miles
Run: 102 miles
Strength: 10 minutes of core daily (except around Ironman Lake Placid per coach’s instructions) + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 60 hours & 40 minutes
Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing #IMLP!! Race day in Lake Placid did not disappoint! It gave me time to really dig deep within myself to explore what I truly want from life. It gave me quality time with my fave. It opened my eyes and heart to new beginnings. It made me realize now is the time for me to live my life instead of survive it! You can read more about my race day here.
In the #HURDLEMOMENT: These Few Words Can Change Your Life with Emily Abbate, she addresses the power of mantras. When you choose or make a mantra, use the word “you” not “I” to reduce the stress on you. I love “All it takes is all you’ve got,” which is one of Emily’s mantras.
The Ted Talk with Guy Winch, How to practice emotional first aid, addresses how important it is to not only focus on our physical health, but also on our mental health. If your mind tries to convince you that you can’t succeed at something, you will believe it, which is why so many people do not live to their true potential. It is important to change our thinking so our mind can and will convince us that we can succeed instead of fail.
Where are you “parking” your thoughts? by Carrie Cheadle is a good reminder to stay on the positive side and feed the athlete. “Where have I been parking my thoughts lately?
Am I choosing to park my thoughts in a place consumed with obstacles, or am I choosing to park my thoughts in a place filled with opportunities?
Is it time to choose a different parking spot?”
Some Choose Darkness by Charlie Donlea is a great read! “The truth is easy to miss, even when it’s right in front of us. As a forensic reconstructionist, Rory Moore sheds light on cold-case homicides by piecing together crime scene details others fail to see. Cleaning out her late father’s law office a week after his burial, she receives a call that plunges her into a decades-old case come to life once more.
In the summer of 1979, five Chicago women went missing. The predator, nicknamed The Thief, left no bodies and no clues behind—until police received a package from a mysterious woman named Angela Mitchell, whose unorthodox investigation skills appear to have led to his identity. But before they could question her, Angela disappeared. Forty years later, The Thief is about to be paroled for Angela’s murder—the only crime the DA could pin on him. But the cryptic file Rory finds in her father’s law office suggests there is more to the case, and Angela Mitchell, than what was fed to the public, the details of which have been buried for four decades.
Rory’s talents are tested as she begins reconstructing Angela’s last days. Making one startling discovery after another, Rory becomes helplessly entangled in the enigma of Angela Mitchell and what happened to her. Drawing connections between the past and present, Rory uncovers dark truths about the reclusive victim, her father, and the man called The Thief that send her down a twisting trail where things may not be as they appear. As she continues to dig, even Rory can’t be prepared for the full, terrifying truth that is emerging . . .”