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?!
How is the first month of 2018 already in the rearview mirror?! It seems like the start of the new year was just yesterday! Here is a look at what the month had in store for me:
This month my training was hit or miss thanks to an illness shortly after the start of the year and most recently the inability to turn my head. Thankfully I am back to feeling 100% and am ready to regain consistency in February! I did establish a racing schedule for 2018 that I am SUPER PUMPED about! I’ve let myself fully recover from my 2017 racing season and am SO ready to start rebuilding the engine for a stronger + fun filled 2018!
Swim: 8500 yards
Bike: 127 miles
Run: 24.8 miles
Totals: 20 hours & 53 minutes
We were so blessed to have our twin nieces (and my sister) come stay with us for a weekend early in January so we could attend their swim meet. The twins convinced the Iron Hippie to make a cake from scratch when they came to visit us. The recipe used was one the twins found on the internet and was a bit dry…it needs some love! We also got to spend some time back home home with family for the Okoboji Winter Games.
My Weight Has Nothing to Do with How Good a Runner I Am by Allie Kieffer is a MUST READ! Wow! Body image plagues society! As an endurance athlete not on the skinny side, I often feel that I should lose weight to perform better…not because I think I am overweight, but because I see + hear what society says about being “skinnier.” I am STRONG! Stronger now than I have ever been…my swim times are dropping, my FTP on the bike is climbing, and my run times have gotten faster during the marathon of my Ironman races. If I were to lose weight, I may perform better, but I may also lose this strength. That is not a risk I am willing to take. It is time for society to change! The negative body image stereotyping MUST go, we need to focus on nutrient dense foods (count the colors not calories people), and we need to be grateful for what our bodies do for us! “As women, we shared more similarities than differences: We are all perseverant, powerful, confident, and healthy. And, dare I say it, strong.” #strongisthenewskinny
2017: A Year of Rediscovering Joy where Amelia shares how she rediscovered joy as she overcame injury. “True joy and true gratitude does not come from the victory – it comes from the pursuit of the achievement.”
The Find Your Awesome Podcast with Olympian Samantha Livingston…WOW!!! I SO connected to what Samantha and Kelsey discussed in this podcast!!! I have SO many perfectionist tendencies that I am trying to shed and leave behind. “Perfection is driven by the fear of what people will think.” I will continue to work to shed these perfectionist tendencies. I don’t want to live in fear of what other people think or what I think that they think!
The Find Your Awesome Podcast with Professional Triathlete Amber Ferreira is a must listen to! Kelsey Abbott interviews Amber and learns more about Amber’s “pro career to date, her love of racing up mountains, her mindset, resiliency and heart. We dig into her current project—recovering from stage 3 adrenal fatigue. Amber Ferreira is a professional triathlete, a physical therapist and a multisport coach. She’s the 2014 Ironman Lake Placid Champion and the two-time US National Snowshoe champion. She’s also a heart-driven, spunky human who loves to dream big and loves to laugh.”
-My body allowing me to push it to new levels, but also accepting the recovery I give it to perform stronger + better in the future.
-A snow day + a few days with 2 hour delays to start this month at school. I’m not a fan of having to make up the snow days, but it is always nice to have a break from school from time to time. Oh…and the 2 hour delays we don’t have to make up! 🙂
-The most supportive husband ever! I’m so grateful the Iron Hippie is willing to support me on my #IMLou journey! This will be the first Ironman race I participate in with him as sherpa + spectator extraordinaire!
-Dr. Chris Feil with Team Chiropractic for helping me overcome my “whiplash” symptoms from the car accident I was NEVER in. We have no idea how it happened!
-Nick Morton with Vitality Massage for keeping me on the train moving forward thanks to my biweekly massages!
–Coach Kelly’s flexibility this month as life threw me a couple of curve balls!
-Being a SBR Sports Inc Ambassador for 2018! I absolutely LOVE the TRISWIM, TRISLIDE and SKINSLICK products to remove chlorine and keep me chafe + blister free during training, racing, and snowshoeing! These products are a dream!
How was your month of January?! What are you pumped up about?! What are you grateful for?!
After Ironman Wisconsin 2011 (my first Ironman), I decided I would NEVER do another Ironman. That was one of the HARDEST things I’d ever done and I wanted to let it rest. I was certain I was one and done! These thoughts lasted about 2 years and then I decided I wanted to have a happier Ironman finish (not necessarily a faster finish time, but finishing in a better physical + medical state). So, in 2013 I signed up for Ironman Wisconsin 2014. I had so much FUN + finished HEALTHY! This is when I realized that Ironman could be a lifestyle for me. I have come to learn that I am better suited to long distance racing. I love testing my body physically + mentally and for me, there is a spiritual component to training and racing. It is one of those things that you have to “experience for yourself.”
Since Ironman Wisconsin 2014 (swim, bike, run race reports), I have raced Ironman Boulder 2015 (race report), Ironman Wisconsin 2016 (race report) and Ironman Mont Tremblant 2017 (race report). After Ironman Mont Tremblant, I thought I wanted to take a break from Ironman training + racing in 2018. I was WRONG! I thought I wanted to focus on getting faster at the shorter distances, including the 70.3 distance. And I do! I am excited to work on this goal in 2018! I want to get substantially faster at the 70.3 distance, but as I’ve sat with this idea for the last 5 months, I’ve come to realize that the Ironman lifestyle + race really makes me happy! I want to be true to myself + follow my heart + dream big + have fun in 2018! For me, that includes an Ironman in 2018! I find so much joy in the pursuit of the Ironman finish line!
So…after lots of thought, conversations with the Iron Hippie and Coach Kelly, I’ve followed my heart and signed up for Ironman Louisville in 2018!
There are many people that put Ironman on their “bucket list” and when they cross the finish line, they never do another one. In my opinion, they are missing out. Each finish line is a different journey with different lessons learned. The body and mind get challenged in new and different ways each time. The Ironman lifestyle allows you to experience so much more with each and every Ironman experience. I want to ride this wave and enjoy the Ironman lifestyle as long as my body + mind allow me to!
With that…cheers to another journey to an Ironman finish line with more chasing dreams + following my heart + having FUN in 2018!
I love looking back and thinking about all of the amazing things that I’ve accomplished and all of the challenges I’ve overcome! I’ve reflected for the last 4 years and want to keep this trend going! You can look back at my previous posts if you’d like: Best of 2013, the Best of 2014, the Best of 2015, and the Best of 2016. Now its time to reminisce my faves from 2017! 🙂
Best race experience?
Ironman Mont Tremblant! This was by far one of the best experiences of the year! I was blessed with a near perfect day + a PR on the day. I was so incredibly lucky to combine my race experience with an extended vacation with family + friends, which made for a really fun time!
I have been waiting to have a good run during an Ironman race for 6 years and this year, it finally happened at Ironman Mont Tremblant! I FINALLY pulled off a sub 5 hour marathon (and I know it could have been even faster without some visits to the kybo). I felt good, I felt strong, I was happy, I smiled the whole run, I really enjoyed myself, I spread coeur with others, and gave “hi-fives” to those who looked like they could use one. This run was a HUGE confidence builder for future races!
Sometimes the best rides aren’t the ones where we have the most fun, but where we learn the most. Yes, I had some seriously fun rides this summer…some solo rides, some with the Iron Hippie, some at the Track Cat Fitness Training Camp, and some on the Ironman Lake Placid + Ironman Mont Tremblant bike courses. For me, the ride that stands out the most this year is the one I learned the most from…my first solo century ride. It was a VERY tough day for me! Physically the wind BEAT. ME. UP! Mentally, I had to overcome a case of the “I can’t do this,” a case of the “I’m not strong enough,” a case of the “I’m not fast enough,” and a case of the “I’m not fueled enough” to finish. In this process, I learned so much about who I am and what I can do when staring adversity in the face!
Swimming in Mirror Lake was probably one of the best experiences of the summer! It was so much fun to swim with an underwater guide wire! All lakes should be closed to motorized vehicles and have have an underwater guide wire available for swimmers!
Best training weekend?
The Track Cat Fitness Training Camp in Stowe, Vermont at the end of July was CHALLENGING + SO. MUCH. FUN! I climbed Smuggler’s Notch. I climbed App Gap. I ran trails. I swam. In addition to all of the fun, there was community, riding, running, swimming, eating, learning, and growing as an athlete.
Best training compass?
Coach Kelly with Track Cat Fitness has provided me with structure, focus, guidance, feedback, support, accountability, motivation + so much more! She has paved the yellow brick road for me this year and I am forever grateful! Standing beside me, believing in me, educating me, and helping me to become a better, #trackcatstrong athlete every day!
Best enCOEURaging moment?
Thanks to the support of Coeur Sports, Ignite Yoga, and Team Chiropractic for helping me provide a recovery clinic for women! The community! The learning! The practice! The enCOEURaging! The supporting! The love!
Best recovery secret?
Wearing my CEP recovery tights as part of my work attire after a tough morning workout. Hello style + recovery! The best of both worlds!
Best tapering adventure?
Having my sister, brother-in-law, and 3 nieces vacation with us in Mont Tremblant for a few days was so much fun! We don’t get to see each other nearly enough (since they live in California and we live in Iowa), so this was a special treat!
Best new piece of gear?
This was SUPER easy! We had some REALLY HOT + HUMID summer days this year, which forced me out of my comfort zone as I became a part of the #sportsbrasquad! I absolutely love the Coeur Sports sports bras! Not only are they super cute, functional, and comfortable, but they also have a hidden pocket that is perfect for carrying keys, nutrition, or ice!
Best way to stay healthy?
This was also SUPER easy…Sound Probiotics has been keeping me healthy since March 2015! As endurance athletes, we put ourselves at risk for a dysfunctional immune system because of the intensity and duration of our workouts. When stress (life, work, or otherwise), inadequate sleep, poor diet choices, cold weather, alcohol or travel are thrown into the mix, our immune system is even further suppressed. How has Sound Probiotics helped me? Sound Probiotics helps in nutrient production and absorption, helps fend off viruses, promotes the production of cytokines and mucin, and limits bad bacteria in the gut. I have experienced less fatigue and fewer sick days, which as a middle school teacher who is an endurance athlete speaks volumes! This has provided me with the opportunity for more training and better performance. I would highly recommend all endurance athletes use Sound Probiotics to stay healthy!!
Best piece of racing advice you received?
Hello race morning! Time to drink my Karma Kombucha, eat my muesli, and get inspired to do and be my best as I embark on the race ahead:
“Be calm; focus on what you are going to do. Don’t get distracted, don’t get overwhelmed, take it all as it comes. You are ready for this; you’ve prepared for years. This is it, your time to shine. Go forth with all your powers. Go forth with everything in you. Make it work.” ~Lynne Cox, “Swimming to Antarctica: Tales of a Long-Distance Swimmer”
Most inspirational athlete?
There are so many that I can’t pick just one! My Coeur Sports sisters inspire me EVERY. SINGLE. DAY! I’ve also been SUPER inspired this year by friends who finished their first Ironman. By friends who attempted their first Ironman, but didn’t meet cutoffs. By people who fight disease and keep training + racing. By people who challenge themselves and try something new. By people I haven’t met yet and people I see everyday! There are far to many people who inspire me to pick just one!
Best support crew?
Hands down…Dad and my Aunt Linda! These two helped us load our car with ALL. THE. GEAR. from our 4 week vacation the day before our race. They were up EARLY on race morning to help us get to transition. They were patient with the process of all of the race morning shenanigans. They were in all of the right places at all of the right times during the race. They helped us get our gear after the race. They cheered, photographed, and spread love to us and other athletes throughout a REALLY long day! There are not enough hugs and kisses for each of you! Thank you! Thank you! Thank you! Love you both so much!
If you could sum up your year in a couple of words, what would they be?
Courage over comfort, believe, fun!!
Tell me about your 2017 year!! What are your “bests” from 2017?!
Near the end of October I talked with Coach Kelly about where I was and where I wanted to be. We decided that setting a challenge for the month of November would be a great way to get back on the right track. So an entire month of:
10 minutes of core daily
seeing green in Training Peaks for the entire month
no eating out
no alcohol consumption
It was beyond time to get back into my 10 minutes of daily core strength routine…plus I knew seeing green for a full month in Training Peaks would be just the kick in the shorts I needed to relieve stress, regain my confidence, and get that positivity train moving forward again! This was something that hadn’t happened since before Ironman Mont Tremblant…4 months to be exact! No eating out and no alcohol consumption would not only be better for us, but it would also save us money! Challenges make us stronger, so I’ve decided to set a challenge for myself each month for the rest of the school year to keep me motivated and on track.
I started out November with a bit of a head cold, so I was forced by Coach Kelly to skip the “optional” workouts to give myself a little extra rest. Thankfully my body responded beautifully to the extra sleep + TLC!
Monthly Totals: 51 hours & 7 minutes
Swim: 31,400 yards (17.84 miles)
Bike: 188 miles
Run: 75.9 miles
Strength Training: 13 hours & 5 minutes (this included my 10 minutes of core strength every day of the month)
Finding faster in the pool! I have dropped my CSS by 3 seconds (on the 100 yard distance)!
Getting stronger on the bike! Hello bike intervals…I’ve missed you! You make me work, but you also make me stronger!
Running at varying paces…a mix of track work + hilly runs for speed development and sloooow runs have been a theme this month!
Rebuilding my strength…full body and core has been amazing for my swimming, cycling, and running!
Eating home cooked meals has been better for me nutritionally and saved us money! 🙂
No alcohol has been better for my mental state, better for me nutritionally, and has saved us money! 🙂
I’ve overcome a lot of adversity this month in many areas of my life.
I’m focusing on the positives!
I am healthier and happier…I’m finding myself again! Healthy + Happy is key! 🙂
Successfully completing the November challenge will set me up perfectly for my December swim challenge at the end of the month…30K yards in 7 days?! Yep, I’m going for the BSC swim cap!! 🙂
I have been so blessed + honored to be a part of the Coeur Sports ambassador team for the last 3 years! I am humbled + honored to have this AMAZING company and these empowering ladies by my side for 2018! This sisterhood of women are so strong, supportive, inspirational, #hardcoeur, uplifting, encouraging, kind, and are full of #heartandcourage!
With my 2017 racing season in the rearview mirror, I am looking forward to my 2018 racing season! I have a few races that I’ve already signed up for, a few more I’m planning to sign up for, and then there’s my late season schedule…I’m still debating on that, so that will just have to be a surprise! 😉 I am really excited to continue working with Coach Kelly at Track Cat Fitness to help me get stronger + faster in 2018! #trackcatstrong here I come!
I have some BIG dreams that I am chasing, so I am hopeful that these races (with a few others scattered throughout the year) set me up for an even more amazing 2019 racing season! Look out 2018…I’m comin’ for ya!