Last week was a mixed bag! I had some breakthrough sessions and some sessions where I rode the struggle bus. On Thursday, I went out for my ride and got REALLY dehydrated. While it was my fault for not stopping on the way home to refill my bike bottles, I didn’t want to ride 2 miles out of my way to refill them when there were some SERIOUS storms rolling in, so I kept rolling toward home. My pace kept getting slower and slower and slower. About 7 miles from home, I called for a ride. Not only was there thunder and lightening in the area, but I was very dehydrated. Time to call it a day! I kept riding toward home until I met my ride about 5 miles from home. Thanks to George for coming to pick Mojo and me up!! This little bump caused me to miss a couple of days of training, but I learned a couple of lessons…stop and refill the bottles (I may have actually made it home before the storms if I had been hydrated) and don’t wear arm coolers when it is SO HUMID (they don’t allow for evaporative cooling when it is in the tropics zone). #alwayslearning
Swim: 6032 yards
Bike: 128 miles
Run: 15 miles
Strength Training: 10 minutes of core strength almost daily + 1 hour & 15 minutes full body strength
Weekly Totals: 15 hours & 1 minute
Quote of the Week:
“Life is a mixed bag of blessings and disaster.” ~Brandon B.
Attitude of Gratitude:
How was your week? What are you grateful for this week?! What do you crave when you are dehydrated?!
With the end of May came the end of the school year for the students (my last day was yesterday). There were MANY times throughout this year that I didn’t think this day was ever going to come. I’m not going to sugar coat anything…this was my most challenging year ever and I just completed my 14th year teaching. I’m incredibly happy to be facing summer and a much needed break!! Here is a small glimpse of what May had in store for me!!
Swim: 22,953 yards (13 miles)
Bike: 274 miles
Run: 80.3 miles
Monthly Totals: 49 hours & 18 minutes
First triathlon of the season:
In case you missed it, I raced the Kansas City Olympic Distance Triathlon on Mother’s Day. This was a good test to dust off the cobwebs before Ironman Wisconsin 70.3 this coming Sunday. It was a super fun race and I’m very glad I decided to put this in my training plan this year. In case you missed my race recap and want to check it out, click here.
How Goal Setting and Self-Talk Will Bring Your Success in Triathlon by Seth Rose hit home with me. Let’s face it…I love learning about mindset, mental training, and goal setting, so this article was right up my alley!! So often as athletes, we focus on the outcome goals (achieving a certain time, placing in your age group, etc.). Sometimes this is good, but to really achieve the outcome goals, we need to be focusing on the process goals (getting to the race site early, keeping your hydration and nutrition in check, keeping your heart rate in check, etc.). When things get tough, it is time to pull out the self-talk. “Our confidence is fueled by what we tell ourselves, and ultimately our thoughts have a direct influence on our emotions and actions.” Two of my favorite mantras are, “courage over comfort” and “I am strong. I am tough.” I also tend to ask myself “how bad do you want it?!” multiple times while training and racing. Find a mantra (or 2) that works for you and use it in training and racing!
The One Thing Every Athlete Wants: Confidence by Carrie Cheadle is spot on!! Even the best athlete isn’t 100% confident 100% of the time! One of her favorite quotes struck home with me: “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” – Steve Furtick
WOW!!! Truth!!! Most endurance athletes want to “feel” confident, but confidence isn’t simply a feeling, it is also an action! I’m definitely looking forward to part 2 of this blog post to learn ways to increase my own self confidence!! Aren’t you?!?!
The Lost in Transition Podcast Diet Trends, Nutrition Myth Busting and More with Andrea Kendrick, RD is full of valuable information around sport nutrition and everyday nutrition for athletes. As a triathlete, nutrition and mental training are the 4th and 5th disciplines that are often overlooked. Professionals can definitely set you up for success, by helping you feel better + more energetic + recover better after tough sessions!!
Sherpa Extraordinaire!! The Iron Hippie raced a local sprint triathlon. It was a brisk morning, but he did awesome!! It was SO much fun to cheer on the athletes, take pics of friends racing, and support my super awesome fave while he got to play!!
How was your month of May?! What is your favorite mantra?! What were you grateful for last month?!
Last week was the last full week of school for this school year! There are 3 days left with students and 3 without before I am free to play all summer long and act like a professional triathlete! I am definitely looking forward to it! The end is near 🙂
Last week was all about discipline! Discipline to go workout (even when I didn’t want to), discipline while racing (start off easy, build into race pace, and try to hammer it at the end), discipline to use the data given to me from Inside Tracker. Discipline, discipline, discipline…As Coach Kelly says, “You don’t always have to be motivated, but you do have to be disciplined.” #trackcatstrong
Swim: 5550 yards
Bike: 42.3 miles
Run: 19.7 miles
Strength Training: 10 minutes of core strength daily
Yoga: 30 minutes
Weekly Totals: 9 hours & 57 minutes
Quote of the Week:
“Discipline is the bridge between goals and accomplishment.” ~Jim Rohn
Attitude of Gratitude:
Tips for when you’re unmotivated:
Text, call, email someone who is invested in your journey and will encourage + push you.
Put your feet on the floor and go do the work before your brain thinks about why it doesn’t think you should. JUST SHOW UP!!
Focus on your “Why.” Why do you want to achieve x, y, or z? Write about it! Reconnect with it.
Envision yourself achieving success. How does it make you feel?! Tap into those amazing feelings!
Find the FUN! Remember how much FUN you’ve had doing this before and how much FUN you are going to have in the future.
Listen to your favorite motivating song(s) to pump you up and get you moving in the right direction!
Eat a snack that makes you excited to go do the work! Taste success!
Make the decision ahead of time to do the work. Commit to it and follow through! JUST SHOW UP!
Prepare to celebrate! After you’ve shown up and done the work, CELEBRATE! Throw a dance party, jam out to your favorite song singing at the top of your lungs, do a handstand, indulge in a sweet reward, stand in power pose. Whatever it is, just celebrate!
Sign up for a race! Sometimes this is all the motivation you need to SHOW UP and DO THE WORK!
Order some fun, new gear to motivate you!
How was your week?! What were you grateful for last week?! What tips do you have for staying disciplined when you aren’t motivated?!
I’m so excited that March is here! March typically means spring in the Midwest, and I’m ready for it! I’m ready to get outside and soak up some sunshine + the longer daylight hours!
Despite getting sick with strep throat at the end of the month, I had some amazing breakthroughs this month!
Swim: 22,150 yards
Bike: 154 miles
Run: 63.8 miles
Monthly Totals: 29:51:49 + core + strength
Watching + Being Inspired by:
The Olympic Athletes! The U.S. women who are role models for young ladies and grown ladies…WOW!! So inspired by these amazing ladies! “I want them to know it’s ok to be girly with your sparkles and your glitter and its also ok to be very competitive and be totally fierce on the race course and to be able to push you body hard and not worry about what it looks like just think about what your body can do. And I really want that message to come across because I think it’s really important to be comfortable in your own skin and see sports as something that lifts you up and empowers you.” ~Jessie Diggins
If you haven’t watched this yet, you really should!
What to do When You Love/Hate Your Sport by Carrie Cheadle helps bring balance between having fun and your ego. Sure we all need our “ego to help push us, to drive us to do better, but not sabotage our performance.” Sometimes we need to “just go out and play,” so put the ego on the shelf and reconnect with the joy that brought you to your sport in the first place!
Nail Your Triathlon Goals in 2018 (by Setting the Right Ones) by Bethany Rutledge gives us 5 tips for a stellar 2018 season. Prioritize your workouts and use the winter months to focus on improving your weaknesses. Choose performance over outcomes by picking goals based on variables that you can control as much as possible. Work backwards from your big goal for the season to figure out what you should be doing between now and then. Be specific and choose a goal with specific metrics that you can measure. Think in terms of big pay off by putting your time and effort into areas that will give you a huge bang for your buck.
The Find Your Awesome Podcast with Professional Triathlete Dede Griesbauer by Kelsey Abbott is AMAZING! Dede became a professional triathlete at age 35! She will be 48 years old this year and still racing as a professional triathlete…how awesome is that?!?! Two key nuggets that Dede mentioned that resonate with me in sport and life are “Living in the past is only going to hold you back in the future” and “Love has to be what drives you.”
The Find Your Awesome Podcast with Mindset Coach Jordana Jaffe by Kelsey Abbott is spot on! She really gets you thinking about what does feeling good mean to you. Does your ego feeling good really make YOU feel good? Does social media really make YOU feel good? “The line in the sand between social media that inspires and enlightens and social media that kind of drowns you is unclear sometimes.”
Stop apologizing for being you by Kelsey Abbott…YES! THIS! “If you are apologizing for being you, knock it off!” Challenge yourself to be you, to shine bright, and to be love. ❤
Looking forward to:
Spring! More specifically, spring break! With a week left before spring break, I am looking forward to 10 days away from the classroom, doing some spring cleaning, refocusing my training, and decompressing before the last push to summer break!
Being healthy! Since I am still taking meds for strep throat (only one day left), I am looking forward to being healthy, feeling good, and chasing dreams!
Fresh show + friends!
Having amazing peeps in my tribe keeping me healthy!
The Iron Hippie…my rock! He helps me be the best version of myself every day. I know I don’t say it nearly enough…thank you for all of your love, support, and help in life! Thank you for pushing me out of my comfort zone to help me become a better person!
How was your month of February?! What are you looking forward to?! What are you grateful for?!
It is cold and flu season here in the Midwest and it is in FULL force! We have had students out of school anywhere from 3 days to almost 2 weeks with illness. Thanks to extra sleep, healthy eating, and boosting the body’s immune system with Karma Kombucha and Sound Probiotics I have stayed healthy so far this season. I started taking Sound Probiotics in March of 2015 and have noticed I have been sick MUCH LESS frequently!
As endurance athletes, we stress our bodies during hard/long workouts, which makes us more susceptible to illness and fatigue; as a middle school teacher, I am engulfed in germs on a daily basis. Combine these two factors and I am the perfect breading ground for bad bacteria and viruses.
“When the microbiome is out of balance, it can decrease energy levels, injure metabolism, and give rise to a host of other long-term health problems. It’s like a rain forest that’s been clear-cut: prone to mudslides and unable to shelter the plants, animals, birds, and insects that once thrived there. Some of the nation’s top scientists go so far as to say that unhealthy microbiomes lie at the heart of the most prevalent health issues today, like heart disease, obesity, asthma, and even cancer.” ~Joseph Hooper
Since taking Sound Probiotics daily for almost 3 years, I have been sidelined from my training due to illness only a few times. Probiotics not only benefit our immune systems, but they promote good gut health by improving nutrient production and absorption. They can also positively impact our mood and mental health.
I have been SO impressed with the state of my health while taking Sound Probiotics, that I want to share a bottle with my readers. Please comment below with why you would be a good candidate for Sound Probiotics. One lucky person will be drawn at random on February 14. This candidate will receive one bottle with a one month supply of Sound Probiotics to jump start your gut and immune health!!
I am an ambassador for Sound Probiotics, but these are my own opinions and experiences. Thanks to Sound Probiotics for contributing one bottle of Sound Probiotics for the giveaway and providing all of my readers with a 10% discount by using the code PUSHMYLIMITS at checkout!