Last week I had more of a recovery week than was planned. I ended up tweaking my lat/trap area on my left side moving heavy furniture at work, which needed a bit of rest before I could get back into training (and turn my head again without pain). Thanks to Dr. Chris for getting me in right away on Tuesday and again on Wednesday to work through the tweak. By the end of the week, I was back to training again and ready for some bigger workouts back in Okoboji at home home.
Quote of the week:
“Never quit. If you stumble get back up. What happened yesterday no longer matters. Today’s another day so get back on track and move closer to your dreams and goals.”
Swim: 5503 yards
Sunday I got to do a long swim! Dad drove the boat on the lake while the Iron Hippie and I swam. I settled in to this swim early and just focused on 500 yards at a time. Before we knew it, we were at the 1/2 way point and ready to turn around. We hadn’t noticed that the wind was picking up until we were about 3500 yards in to our swim. By this point, the chop on the lake was challenging and the waves made from other boats created some turbulent waters.
Bike: 0 miles
Sadly I didn’t get any bike miles last week. Dr. Chris wanted me to avoid the bike until the lat/trap was completely healed as being in aero likely would have aggravated it making the healing process take even longer.
Run: 20.4 miles
I had a hill repeat run last week, but my running highlight was running 14 miles back home home on a really hilly route. The first 5 miles were a family affair with the Iron Hippie, Basil, and Jersey, while the last 9 miles were a solo adventure where I sought out all the hills!
Strength Training: 15 minutes of core strength daily
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?!
“Patience is not the ability to wait, but the ability to keep a good attitude while waiting.” ~Joyce Meyer
Patience is not one of my strengths. As a matter of fact, if you ask my husband or my mother, they would likely tell you it is one of my greatest weaknesses. Every once in a while, the Universe tests my patience. At the beginning of the month (December 2 to be exact), I managed to sprain my back. Hello patience…we meet again. This time of year is NOT the time to test my patience, but apparently what I think doesn’t matter. This is the time of year when our bodies naturally go into hibernation and I need my daily dose of exercise! Hello hibernation mode…less daylight, more eating, more sleeping, less motivation, holiday stress. Throw a sprained back (+ being without a car for a week…long story, but all good) into this mix and hibernation mode has been full steam ahead for far too long. I’ve been trying to keep a good attitude…I really have, but when patience is your kryptonite, it can be SO CHALLENGING to keep a good attitude! I know there are far worse things in life than not being able to exercise the way I want, when I want and I know that this will pass, but I JUST WANT TO EXERCISE MY WAY. My patience has been tested long enough!
I am finally able to swim, bike, and do yoga, but no running just yet…cue the song “All I want for Christmas is my two front teeth” with a little change of the lyrics.
All I want for Christmas is to go for a run
to go for a run
just to go for a run
Gee, if I could only go for a run,
Then I could wish you, “Merry Christmas”
Ok, I’m not quite that grumpy, but I am more than ready to be outside enjoying the fresh air with my faves and racking up all the miles. The weather has been ideal for outdoor winter running here in central Iowa…no snow, no ice, above average temperatures…and here I am unable to run. It’s time for the Universe to stop testing my patience and let me get back to filling my heart with all things swim/bike/run and without limitations!
Unfortunately, I am certain that I’ll get another lesson in patience from the Universe again at some point in the future, but I’m going to do everything in my power to make sure this lesson doesn’t happen for a very long time to come! For now…fingers crossed that I can start running again after seeing Dr. Chris Feil later this morning.