Kinetic energy…AKA energy of motion…steered my yellow Lamborghini last week. I converted all of that potential energy I acquired from two weeks ago into kinetic energy. When you decide, commit, and act, you succeed. I’m happy to say that last week was a successful week! 🥳
Quote of the week:
“We have kinetic energy only when we act. Remember, velocity is the main factor that decides our kinetic energy.”
Swim: 8000 yards
I splashed into Thursday with motion at a variety of paces! “Hard swims into race pace” was on deck and it was tough, but so AWESOME! I BELIEVED I could successfully complete this swim, so I did! There is no greater gift you can give yourself than to believe in you, your abilities, your goals, and your dreams!
400 swim starting easy and building effort
6×50 as 25 drill/25 swim (10 sec)
3 times through the following:
EFFORT (20 sec)
400 race pace (80% effort) (20 sec)
200 any stroke
Bike: 92.6 miles
I grew the most mentally during Tuesday’s ride this week! The structure of the workout was 1 min @ 117 % of FTP followed by 30 seconds @ 20% FTP. Repeat this until “failure” or 20 intervals, whichever comes first. Failure means you can no longer hit the 117% of FTP and have missed the target by 10-15 watts after at least 2 tries.
I had a LOT of doubt going into this ride, but during my warm up I DECIDED to be brave enough to change my mindset. I DECIDED to be brave enough to #believe in myself. I DECIDED to be brave enough to focus on one interval at a time. I DECIDED to be brave enough to show the f*%k up. I DECIDED to be brave enough to bet on ME! And ya know what?! I not only successfully completed 20 intervals at 117% of FTP, but I know I had a few more intervals in me! 🥳
Run: 23.1 miles
Wednesday morning the family went for an endurance run! It was so nice to have the streets mostly to ourselves at 5 am. We received a nice compliment from a random newspaper delivery person, “Thank you for making it easier for us to see you by being so well lit and having your dogs lit up also.” 🥳 Everyone who is out exercising in the dark should take advantage of the spring sale that Noxgear is currently having…30% off right now and if you sign up for their newsletter, you get an additional 5% off. It is a small investment for your safety! *I am not sponsored by nor affiliated with Noxgear. I just love their product!
Strength Training: 15 minutes of core strength daily 2×30 minute full body workouts 2×30 minutes of yoga
Last week I took responsibility for showing up to do the work. No one else will do the work for me, so I can be somewhat present, mostly present, or completely present in the work I’m doing. Last week I chose to show the f*%k up and be all in. It doesn’t mean I worked harder, but rather that I worked smarter. I kept my focus on behaviors within my control, staying mentally strong, and working to achieve my dreams. Keep deciding to be all in and take 100% responsibility, then watch as the magic happens!
Tuesday morning I completed a swim workout I’ve done 9 times over the last year. Part of my main set included 5×100 yards FAST + NEGATIVE SPLIT (faster time and harder effort with each one) where I threw down these times 1:34.6, 1:34.4, 1:33.5, 1:33.1, and 1:32.6. These paces are so much more consistent and all faster than my fastest 100 yards of the exact same workout done a year ago (1:42.6, 1:41.9, 1:40.8, 1:38.4, and 1:35.9). Growth comes when you take 100% responsibility by courageously and consistently showing the f*%k up for yourself!
Bike: 87.7 miles
Thursday I was tired. My early morning swim paces confirmed the fatigue I was feeling. The fatigue + swim performance created a lot of doubt about successfully completing my bike workout after work. Add to this that I had ALL damn day to think about it and my brain was NOT in a place for success to occur. Thankfully I recognized this before leaving work and took 100% responsibility for my success or failure by deciding to change my mindset. Was the workout challenging?! Yes! With a changed mindset was I able to successfully complete the workout?! YES! BUT had I not changed my mindset, I am sure that the fear monger would have won and I would have “failed” this workout (since it has happened SO many times in the past).
Run: 26.2 miles
I typically don’t have work meetings after 4 pm, but Wednesday I had a work meeting from 4-5 pm. So I took 100% responsibility and got creative with my schedule. I decided to do my long run in the early afternoon before the meeting. I ventured out the door at 1 pm for my 11 mile run and was back in plenty of time to change into dry clothes and get some more work done before the meeting. Good thing for my co-workers that it was a virtual meeting so that they didn’t have to smell me. 🤣 When it’s important to you, take 100% responsibility and figure out a way to make it happen.
Strength Training: 15 minutes of core strength daily 3×30 minute full body workouts 30 minutes of yoga
Weekly Totals: 15 hours & 41 minutes
Attitude of Gratitude:
What were your highlights from week 8 of 2021?! Where do you give yourself the GIFT of taking 100% responsibility?!