2021 week 13: kinetic energy

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! ๐Ÿฅณ

Quote of the week:

“We have kinetic energy only when we act. Remember, velocity is the main factor that decides our kinetic energy.”

~Mani Kannan

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!

  • Warm up:
    • 400 swim starting easy and building effort
    • 6×50 as 25 drill/25 swim (10 sec)
  • Main Set:
    • 3 times through the following:
      • 2×100 BEST
      • EFFORT (20 sec)
      • 400 race pace (80% effort) (20 sec)
      • 100 easy
  • Cool Down:
    • 200 any stroke
DECIDE…Decide to be brave enough to believe in you, your abilities, your goals, your dreams! Own that belief and wear it proudly! If an oyster can turn sand into pearls you can turn negativity into optimism, skepticism into confidence, doubt into belief. Decide to let the magic happen by being brave enough to change your mindset to believe in yourself, commit to your goals, and focus on your dreams. ๐Ÿ’™๐Ÿ’›

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 “failureโ€ 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! ๐Ÿฅณ

DECIDE…Decide to be brave enough to bet on the YOU of tomorrow! Donโ€™t focus on the you of yesterday. If you continue to strive to be 1% better today than yesterday, the you of tomorrow will be someone worth betting on! ๐Ÿ’™๐Ÿ’›

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, โ€œThank you for making it easier for us to see you by being so well lit and having your dogs lit up also.โ€ ๐Ÿฅณ 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!

Thank you Noxgear for making us much more visible and helping to keep our family safe when we run because #itcouldbeme ๐Ÿ’™๐Ÿ’›

Strength Training: 15 minutes of core strength daily
2×30 minute full body workouts
2×30 minutes of yoga

Weekly Totals: 14 hours & 46 minutes

Attitude of Gratitude:

So grateful to Nick at Vitality Massage for keeping me healthy and active! ๐Ÿ’™๐Ÿ’›
Yay for days that include all things swim/bike/run! ๐Ÿ’™๐Ÿ’›
This is how we recover…sleep + Normatec Recovery boots = WIN!! ๐Ÿ’™๐Ÿ’›
March totals…I’m so grateful I got to do an IRL race in March! ๐Ÿ’™๐Ÿ’›
I love snuggling with our baby girl…even when she puts her foot in my face while she’s sleeping! ๐Ÿถ๐Ÿฅฐ
Another day of all the swim/bike/run love! ๐Ÿ’™๐Ÿ’›
It was a GORGEOUS day to cover 50+ miles OUTSIDE on two wheels in my Coeur Sports Kinetic Kit! ๐Ÿ’™๐Ÿ’›
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When you get ready to head out on two wheels and your speed, cadence, and power sensors donโ€™t work (after trying two new batteries in each), do you ride without metrics or fret about the missing metrics and scrap the ride to problem solve why they arenโ€™t working?! I chose to ride without metrics and worry about problem solving tomorrow. And. It. Was. AMAZING! ๐Ÿฅณ #itcouldhappenonraceday
Grateful to get to do yoga outside on such a beautiful day! Thanks to Jersey for “helping” me!

What were your highlights from week 13 of 2021?!

2021 week 8: 100% responsibility

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!

Quote of the week:

“Taking 100% responsibility is a GIFT.”

~Vanessa Faye Foerster

Swim: 9100 yards

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!

Do you have a specific outfit/suit/kit/color that you associate with showing up, going all in, and giving your absolute best?! When I wear this blue swimsuit during a swim workout I grow gills, I am strong, I am confident, I am efficient, I believe I will succeed, I feel fast. ๐Ÿ’™๐Ÿ’›

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).

DECIDE! Decide to be EXCITED! Decide to be EXCITED to show up! Decide to be EXCITED to own your power! Decide to be EXCITED to be your best! Decide to be EXCITED to push your limits! Decide to be EXCITED to chase your dreams!
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I struggled most of the day mentally with my bike workout after work. I was coming up with every excuse in the book, but they were all just fuel for the fear monger holding my brain captive. I was fearful that I wouldnโ€™t successfully complete the workout because my legs (and letโ€™s be honest my brain also) were tired from the last few days of challenging workouts. I DECIDED to change the energy from fear to excitement. Who cares if I donโ€™t successfully complete this workout?! Iโ€™m EXCITED that I get to show up for myself! Iโ€™m EXCITED that I get to push my limits! Iโ€™m EXCITED that I get to chase my dreams! You have the power to show up living in fear or full of EXCITEMENT. Which are you choosing?! ๐Ÿ’™๐Ÿ’›

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. ๐Ÿคฃ When it’s important to you, take 100% responsibility and figure out a way to make it happen.

Looks like we’ve entered the season where we incorporate lots of cross training while running outdoors because there are puddles to hurdle (or in my case fall into up to my shins at mile 2), ice patches to dodge, and muddy patches to avoid. Every step requires complete mental awareness and focus so you don’t end up soaking wet (which clearly didn’t happen), falling down, or sucked into thick mud. BUT the fresh air, sunshine, endorphins, and freedom that comes with an outdoor run were SO worth the soaked feet and extra energy expended while cross training during my 11 mile run giving my body, mind, heart, and soul the fuel it desired! ๐Ÿ’™๐Ÿ’›

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:

I’m so grateful to Nick at Vitality Massage Ames for keeping me healthy and active!
Any day I GET to swim, bike, and run in the same day is a GREAT day!
I love that our baby girl LOVES to snuggle with me!
These two got new Noxgear vests to play in the dark safely!
Active recovery is a key to success!

What were your highlights from week 8 of 2021?! Where do you give yourself the GIFT of taking 100% responsibility?!