17 weeks ’til #IMMT: getting out of my own way

Last week’s focus: getting out of my own way by not allowing fear to hold me back!

Swim: 2800 yards + 1 hour of flip turns

The focus last week in the water was to get out of my own way and learn how to flip turn. I have a lot of work to do, but thanks to Coach Tim’s help, I made some progress on Sunday! I spent nearly an entire hour getting instructions from Coach Tim and practicing my flips. I’m excited for the day when I can flip people off without drowning myself by drinking half the pool!

Teaching myself to flip turn…this isn’t pretty, but it’s a work in progress.

Bike: 42.7 miles

Last week I tested my bike fitness with an FTP challenge on Saturday morning. I got out of my own way and achieved new levels! How could I possibly be disappointed with a 16 watt increase in the last 6 weeks?! I guess that means I’m going to have to work even harder on the bike now ūüėČ

Power test prep on this #timetrialtuesday

Getting in some #bikelove

Spending time with Mojo in preparation for my FTP challenge

My view during my FTP challenge…Lots of encouragement + motivation!

So giddy! 16 watt improvement in my FTP test today means I’m over the 200 watt threshold! I never imagined I would see this day! So grateful for Coach Kelly to push me WAY out of my comfort zone and help me get stronger this season!

Run:

I didn’t run much last week as I’m still trying to heal up my knees from my fall almost two weeks ago. I did have an easy short run on Saturday to test my knees. I followed this up with a nice long run on Sunday with a good friend. Running is always better with friends!

Nice easy 30 minute run to test the knees.

Running is always better with friends!! Thanks for the company Robin!!

Strength Training: 1 hour & 25 minutes + 10 minutes of core almost daily

I had 2 great full body strength sessions last week and 10 minutes of core strength almost every day (I did manage to miss a few days thanks to some work stress).

Weekly Totals: 7 hours & 35 minutes

Weekly Positives:

I saw HUGE gains on my FTP challenge last week! I am still riding on cloud nine with this progress! I am forever grateful to Coach Kelly for her support, guidance, and believing in me, even when I had some self-doubt. She is determined to make me #trackcatstrong this season, and so far it is working! ūüôā

Lots of mental training and focus last week to prepare me for my FTP challenge!

A good friend of ours made us some¬†boxes for plyometrics! I’m so excited to get to use them. I’m waiting for my knees to heal before I test them on the box jumps! Basil loves them though…

Aren’t I the “Best in Show”?!

Quote of the Week:

“To achieve anything you want in life you must first start by getting out of your own way.” ~Rafael Colon

One Second Counts

Does one second matter? ABSOLUTELY!! One second is all it takes for change to take place. One second can cause a shift from sad to happy, from making mistakes to learning and growing, from failure to greatness, from survival mode to beast mode, from doubtful to confident, from weak to strong.

I have had a few bike sessions in the last 6 weeks that REALLY challenged me and pushed me WAY out of my comfort zone. I saw watts on the bike I’d never seen before and even held 412 watts for 15 seconds during one ride 2 weeks ago. To most people, 15 seconds isn’t a long time, but when you’re working REALLY hard, every second counts and 15 seconds can seem like an eternity! Those seconds turn weakness into strength and helped me become #trackcatstrong!

Today, I reaped the rewards of my hard work over the last 6 weeks. I broke through the ceiling and increased my power threshold on the bike and not just by a little bit. I improved¬†my FTP from 6 weeks ago by 16 watts! Yep…16 watts! I’ve been working SO hard to break through the 200 watt barrier and today was my¬†day! My new threshold is 204 watts! Cheers to hard work paying off! I guess this means I have to work that much harder in the future ūüėČ

So giddy! 16 watt improvement in my FTP test today means I’m over the 200 watt threshold! I never imagined I would see this day! So grateful for Coach Kelly to push me WAY out of my comfort zone and help me get stronger mentally and physically this season!

Every second counts, so make that one second count for you!

How will you let that one second count for you? 

19 weeks ’til #IMMT: confidence

Last week my focus was on building self-confidence. Confidence as an athlete is all about believing in your abilities to achieve your athletic goals. With Coach Kelly’s help, last week I focused on more self-confidence…more believing in my abilities…more believing in me! The week started a bit rocky as I was lacking motivation and I’m not sure why, but it sure turned around quickly! I had many workouts in each discipline that boosted my self-confidence throughout the week!

Swim: 9100 yards

I finally started to see some swim pacing consistency last week! I’ve struggled with pacing in the water probably since I was a baby. I always start off too fast and then end up slowing down and finding a pace that I can swim all day long. It is good to finally get some consistency with my pacing in the water! Pacing in the water is a great way to build my confidence for race day.

Work for it Wednesday started with #swimlove as I continue to #findfaster in the water!

“Celebrate good times…come on!” Some #swimlove Thursday morning!

More #swimlove, that continued to work hard despite being exhausted

Bike: 66.4 miles

I saw HUGE gains last week on the bike! I don’t think I have EVER seen watts above 350 on the bike (even for 1 second), but last week I had multiple bike interval sessions that pushed me WAY out of my comfort zone and on Thursday, I was able to hold 412 watts for 15 seconds. Say what?!?! That’s unheard of!! I’ve had to overcome some mental challenges to get stronger physically, but it is totally worth it!! I’m incredibly proud of myself for digging deep during this bike block and pushing myself to new limits. I’m also incredibly grateful to Coach Kelly for challenging me…she saw potential in me that I hadn’t yet seen in myself and I’m forever grateful to her for helping me achieve this potential! I’m getting more #trackcatstrong + confident everyday!

Thanks to Coeur Sports for pushing me through some tough intervals! “the dream is free. the making it a reality costs extra. make it happen.”

Spinning it out with my fave after work…look hard and you might find the Iron Hippie in this photo ūüėČ

Watts I’ve never seen before + bonus interval (oops!) = CONFIDENCE BOOSTER + SERIOUS #bikelove

When the challenge in front of you is bigger than you’re capable of today, you put your head down, work super hard to try to rise to the challenge, and leave a puddle of sweat the size of the Pacific Ocean on the floor under you!

Run: 17.5 miles

I was blessed to get to run with a friend twice last week! It is so nice to get to share my #runlove with others! I am also super excited to have built confidence on my run! Sunday I had a 10 mile run. The first 5 miles were at a pretty comfortable pace, but then I decided to pick up the pace and see what I had left in my legs (they were already completely EXHAUSTED from the week) to see what pace I could hold for¬†the end of my run. Not only did I negative split the last 5 miles, but I also clocked some pretty speedy times (for me) this late in a run. My last 5 run splits = 9:28, 9:04, 8:56, 8:43, and 8:20. Say what?!?! I finished my 10 mile run on completely EXHAUSTED legs with an 8:20 min/mile pace…I’m still in shock!

My morning running buddy! Hill repeats this morning!

Got to run with my fave off the bike on Saturday. There was more in my legs than I thought!

Grateful to have company for the first 5 miles of my long run! Thanks Robin for joining me!

Strength Training: 1 hour & 50 minutes + 10 minutes of core strength daily

I had some good strength training sessions this week that helped me identify muscle imbalances in my body…guess that means it is time to get to work to overcome these imbalances!

Weekly Totals: 13 hours & 1 minute

Weekly Positives: 

I got educated on everything NBS during a conference call on Monday night! I’m so grateful to Breakthrough Nutrition¬†for keeping me hydrated and recovered this year! If you are looking to try a new sports hydration, give¬†Breakthrough Nutrition a try and use code WELOVESNBS at check out for 10% off your order!

I received snail mail…the best snail mail!!

Snail mail is the best when Coeur Sports and Barnana show up on my doorstep on the same day!

The 2017 Coeur Team was updated to their website! I’m so pumped to be part of this amazing team in 2017! This team of ladies has heart! If you see us at a race, come and get a hi-5 or a hug!

#heartandcourage

I had some quiet time…salt + bubble baths are the best!!

#recoveryisimportant

Snuggles¬†with my baby girl! I’m so lucky to have the best fur babies!

#happyheart

Quote of the Week:

“The quickest way to acquire self-confidence is to do exactly what you are afraid to do.”

20 weeks ’til #IMMT: chasing dreams

This week…was all about chasing dreams! Putting in the work both physically and mentally to turn my dreams into a reality. My dreams won’t come true if I don’t do the work to get there, so this is what the work looked like:

Swim: 9100 yards

I had some challenging swims this week…they challenged me to try to keep a consistent pace, which is something I REALLY struggle with. Thanks to Coach Kelly for continually pushing me to swim at a more consistent pace!

You can sleep with your dreams or get up and work hard to turn them into reality. I really wanted to keep sleeping with my dreams Tuesday morning, but hard work won!

Sometimes I look faster than I really am!

Working to #findfaster with every stroke in the pool thanks to Roka!

Bike: 58.8 miles

I had a couple of key workouts this week on the bike to help me build my bike strength and push my threshold farther and farther from my comfort zone. I must say…I love the challenge! I love the feeling of success after pushing myself WAY out of my comfort zone! I love to push my limits and find that they are not the limits they once were! I love to find that what was once hard is now easy! Hard work is definitely paying off and I’m super excited about it! Thanks to Coach Kelly with Track Cat Fitness for making me #trackcatstrong this year!

Tears of joy as I pushed out of my comfort zone on so many levels during my #timetrialtuesday ride!

Work for it Wednesday is always better with friends!

Chasing dreams requires you to put your head down and do the work!

Run: 14.9 miles

I only had a couple of runs this week, but I was super lucky to get to run with a girlfriend on Friday morning! I was also SUPER lucky to have such an amazing outdoor run on Sunday morning in the misty cool weather!

Getting my #runlove on the treadmill on Wednesday because it sucked outside!

Morning miles with friends is best!

#runlove in the misty rain! Perfect running weather!

Strength Training: 2 hours & 15 minutes + 10 minutes of core strength daily

I had some good strength sessions this week! Box jumps definitely scare me, but I’m working to overcome my fear and become more #fearless. While I’m afraid of missing the box, I know I’m getting stronger by incorporating them into my schedule. Thanks Coach Kelly for pushing me out of my comfort zone! I also had an amazing home yoga session thanks to Amy’s yoga download suggestion. It was the most perfect yoga session for me! Thanks Amy!

Lots more core work this week!

Legs up a wall post Sunday run.

Weekly Totals: 12 hours & 22 minutes

Weekly Positives:

I had a massage on Friday…OUCH! After all of the hard work I’ve put my body through in the last couple of weeks, it was much needed! Thanks to Nick with Vitality Massage for keeping my body happy and healthy as I push it to new levels!

Because #recoveryisimportant and it always feels better afterwards!

I received my belated birthday present in the mail from my tri sis from down under! I can’t wait to read these two books!

I received the best belated birthday present in the mail from my tri sis from down under! Can’t wait to start reading!

Breakthrough Nutrition‘s Goodnight formula is the best! It helps me sleep and I don’t wake up groggy in the morning. This is the perfect #huginamug for recovery + sleep! Take advantage of a 10% discount by using code¬†WELOVESNBS at checkout!

#huginamug with Breakthrough Nutrition in my fave Sound Probiotics mug!

Quote of the Week:

“To accomplish great things, we must not only dream but also act, must not only plan but also believe.” ~¬†Anatole France

What’s Up?! – March 2017

The month of March¬†was SO¬†much better than February!! I wasn’t sick or injured at all! Whoop! Whoop! Here’s a look at what I’ve been up to…

Training:

My training was SO much more¬†productive and focused than¬†February! And that makes me happy! I had a swim time trial…my CSS (critical swim speed) increased 3 seconds per 100 yards! Hello small gains in the water! I had a FTP challenge on the bike this month, where I had an increase of 10 watts over my last challenge! Hello HUGE gains on the bike! I also finished the year with a 10K road race, where I came SO close to breaking my PR from 2008! The best part…I wasn’t even rested for this race, so I can only imagine what I could have done on rested legs! HUGE hugs to Coach Kelly, with Track Cat Fitness, for challenging me on so many levels, pushing me WAY out of my comfort zone, and making me #trackcatstrong this year!

Swim Totals: 14.1 miles
Bike Totals: 234 miles
Run Totals: 54.2 miles

#TimeTrialTuesday resulted in a 10 watt improvement in my FTP!

That moment when you look up at the clock and realize you’ve beat your goal 200 yard time trial time by just over 3 seconds!

Ran my way to 3rd on a hilly 10K course with a finish time of 50:32…only 1:41 off my PR from 2008 (on the same course)!

Reading:

Me Before You by Jojo Moyes is a very moving book. Louisa¬†Clark is living a simple and comfortable life when she loses her job. She takes a much needed job working for Will Traynor who was in an accident and is now wheelchair bound. He is bossy, crabby, and used to being the center of the universe. Louisa’s life changes on so many levels throughout this amazing story.

How Bad Do You Want It: Motivation vs. Commitment by Carrie Cheadle gets you thinking about the differences between motivation and commitment. Do you have desire + drive to stay motivated? Are you so committed that you have determination + dedication? Do you feel like you HAVE to complete your workout or do you feel lucky that you GET to complete your workout? If you want more insight on how motivation + commitment can help you achieve your goals, this is a must read!

Do This Now: Mental Training Homework on Getting Unstuck by Carrie Cheadle is great if you are seeking change! Maybe you’re seeking change in your personal life. Maybe it is time to make a change professionally. Maybe you want change in your sport. What ever it is, now is the time to change! Now is the time to “Do Something Different!”

Listening to:

Conor Dwyer is an Olympic gold medalist who talks about how hard work in swimming has gotten him so much farther than someone with talent who doesn’t work hard. A hard worker definitely trumps someone who wastes their talent! So inspiring!

Celebrating:

Turning 40! I’m super pumped about turning 40! I’ve heard this is one of the greatest decades of our lives and I’m excited to finally be here to experience it! I’m also super excited to be the youngest one in my age group as I race and push myself to new levels this year! ūüėČ

40!

Getting my Coeur Sports 2017 Team gear…This kit! This Team! I absolutely LOVE EVERYTHING Coeur Sports stands for! As a Coeur Sports ambassador, I am a beacon of the Coeur mission:¬†to inspire + encourage other women, to welcome questions from women + other athletes of all abilities + backgrounds, to be a good sport…even if my race didn’t go as planned, have fun…even if in pain, during bad weather, or when my spirit unicorn doesn’t show up to guide my way, and to give a hi-5! If you see me or one of my sisters in one of these amazing kits this year, PLEASE come chat with us! We’d LOVE to give you a hi-5 (or even a hug), answer questions, and cheer you on! I’ll even share my spirit unicorn with you! Cheers to an amazing 2017 full of lots of #heartandcourage + chasing dreams!

#Fearless check-in:

My intention for 2017 is to become more fearless! So‚Ķhow have I been doing with this? I feel like I was much more successful during January, but I’ve still made some progress on becoming more fearless in March.¬†In my personal life, I have not had a drop of alcohol in 2017¬†= WIN! I am still working on facing those things that truly scare me, but this has required me to take baby steps because some of these things have a REALLY TIGHT hold on me. I am also really working on not letting others opinions of me bother me, but this is very challenging since it too has a TIGHT hold on me. How do you get those tight holds to let you go?!?! At work, we have started a new unit that I have never taught before thanks to our newly adopted standards. As a result, I am much less knowledgable than I am comfortable with. This has challenged me to be more¬†#fearless at work, because I have had to openly admit that I often “don’t know” all of the answers. SCARY! I have made some BIG gains while training this month! This has caused me to have to stare fear in the face and stretch WAY out of my comfort zone! I also pushed myself HARD during my 10K road race…so hard that at about mile 4 self-doubt started to infiltrate my thoughts. How long can I keep pushing myself at this pace?! I’m feeling tired…what if the wheels fall off?! I can’t believe how hard this is…what if I work this hard and I don’t reach my goal?! I’m so proud of myself for changing the negative channel in my head and pushing myself hard all the way through the finish chute! While I‚Äôve¬†made some progress, I still have a LOT¬†more progress to make, but don‚Äôt we all?! I‚Äôm a continuous work in progress!

My first ever trophy (when I’ve placed on the podium before, I’ve always earned a medal)!

How was your month of March? What were your March highlights? What are you excited for?

21 weeks ’til #IMMT: come back stronger

Such a good week to test my fitness in all three disciplines…swim + bike + run = fun!!

Swim: 5300 yards

Tuesday I had a CSS (critical swim speed) test. I was so excited to beat my goal time for the 200 yard swim (after already completing a 400 yard TT) by just over 3 seconds! Saturday’s swim was super challenging! I created a lot of training stress with my¬†bike workouts last week and it showed in Saturday’s swim. While I wanted to throw my tempo trainer on the deck at the end of the pool and call it quits, I am a fighter. So instead, I kept pushing hard, trying to meet my goal swim times, and I didn’t quit!

That moment when you look up at the clock and realize you’ve beat your goal 200 yard time trial time by just over 3 seconds!

Sometimes you have to fight through the challenging workouts to achieve your dreams. This was one of those workouts!

Bike: 73.5 miles

I had 2 rides this week that took me WAY out of my comfort zone. And. It. Was. AWESOME! There were a few times when it was super tough and¬†my mind ventured to the negative side, but I immediately changed the channel back to positive thoughts. I also had a couple of easier rides as well…one ride was in zone 1 and the second was in zone 2.

Incredibly grateful + lucky to have my sole sister pushing me through high intensity intervals even when she isn’t right beside me!

Bored on my recovery ride, but grateful for an easy spin on the bike!

“A ship in harbor is safe, but that’s not what ships are built for.” ~John A. Shedd
Took my ship WAY out of the harbor and into uncharted waters!

Steady zone 2 ride!

Run: 11.1 miles

I had an amazing run on Wednesday followed by a 10K road race on Sunday. On Sunday I did an easy warm up for about 1.4 miles and then decided to see what my body was capable of despite having gone hard this week on the bike. I decided on my way to the race that I was hoping for a sub 52 minute 10K with a secret goal of sub 50 minutes. This wouldn’t quite give me a PR (and even on the same course), but I have been in the middle of a bike block, so running hasn’t been the focus lately. I didn’t quite hit my secret goal, but I’ll definitely take 50:32 on a hilly course!

Grateful to feel like I was running on borrowed legs! Feeling light + fast = #runlove

Ran my way to 3rd on a hilly 10K course with a finish time of 50:32…only 1:41 off my PR (on the same course)! Love, Love, LOVE the new Coeur Sports kit! ūüôā #heartandcourage

My first ever trophy (when I’ve placed on the podium before, I’ve always earned a medal)! Thanks Coach Kelly for pushing me + believing in me! #trackcatstrong

Strength Training: 1 hour & 55 minutes + 10 minutes of core daily

I had some good variety in strength training throughout the week. My highlight though was doing yoga at home for the first time ever! I had some help…er…watchful eyes thanks to the dogs!

Yoga at home for the first time ever…the dogs are sleeping on the couch!

Weekly Totals: 10 hours & 59 minutes

Weekly Positives:

  1. I set a new CSS for my swim!
  2. I pushed myself WAY out of my comfort zone on the bike and met the goals of each workout!
  3. I crushed my 10K without resting for it and was only 1:41 off my 10K PR pace!
  4. My body worked so hard this week and allowed me to push it to new levels!
  5. I did yoga without going to a class! This is progress people!

Quote of the Week:

“How could you think you are weak, when every time you break, you come back stronger than before?” ~r.m. drake

22 weeks ’til #IMMT: Spring Break

This week I was on spring break! That means only 11 more weeks until summer break…but who’s counting?! I had a lot of training + life balance + no stress this week. And. It. Was. SUPER FANTABULOUS!

Swim: 6200 yards

Monday I had a long swim and I was intimidated by it. Not only was it a long workout, but there was a lot of intensity built into it. I had self-doubt before the swim, but I stood at the edge of the pool and washed the self-doubt away. I changed the negative thoughts into positive ones. I went faster than expected, and CRUSHED this workout!

Erasing self-doubt before + during my swim!

Wednesday I had a tough swim. 3 x (8 x 50) with a goal speed of 46 seconds/50 and 23 seconds rest between. I hit my target for¬†the first 2 x (8 x 50), but started to fall off during the last set. The 1st 50 of the 3rd set was slower than 46 seconds, but I nailed the 2nd one. 3 & 4 were slower than 46 seconds, so I swam the last 4 at a comfortable pace. After my power test on Tuesday, I was super happy to be¬†able to hold onto the 46 second pace for as long as I could. Coach Kelly was happy too! “Wow! Oh, you’re going to crush that swim CSS test coming up. Wow!”

Pesky little tempo trainer!

Bike: 75.5 miles

WOW! I don’t even know how to describe how happy I am about the progress I have made on the bike and this week proved it! #TimeTrialTuesday proved to be a day of HUGE gains for me on the bike! I had an FTP challenge and I CRUSHED it! Going into the first 5 minute all out session, I was hoping to hold my power at or above 215 watts (this is the top end of my z5). I surpassed my expectations by holding 222 watts during that first 5 minutes. After a 10 minute easy spin, I then had a 20 minute FTP, where I was hoping to maintain 195 watts. I ended up pushing 197 watts for the duration and was so excited! This was the first time that I can truly say I left everything I had on the bike…so much so that when I was done, my legs were trashed! I worked so hard! I overcame self-doubt, the “pain” in my legs, and the negative thoughts that would creep into my mind. And. It. Feels. SUPER FANTABULOUS!

#TimeTrialTuesday resulted in a 10 watt improvement in my FTP!

I had an easy ride on Wednesday and followed this up with a high intensity ride on Thursday. Since I was working off of my new power numbers, this was a tough ride, but I successfully achieved each of my interval goals and that is something to smile about!

When your power numbers improve, it means you have to lower your head and work harder than you’re used to!

Saturday I had a 2 hour ride with a variety of pace changes throughout. And. It. Was. Tough! With an increase in my FTP earlier this week, it meant I had to work even harder. My mind was all in, but my legs just wouldn’t turn over and it didn’t matter how much I tried to convince them otherwise. I am INCREDIBLY¬†grateful to Coach Kelly for understanding me, challenging me, supporting me, believing in me, and reminding me of the following: “You WILL inevitably “fail” some sessions. ¬†You must. ¬†If you don’t, you won’t know your limits. ¬†What you can handle…and then go to them to expand them out further. I take your long term goals seriously, so expect to be pushed. ¬†You’re going to need a series of mini breakthroughs to progress to high levels. Part of that will be days like this. If I give you an easier program you’ll feel good all the time for sure “crushing” every session…but as I once said to a coach… “I want to BE better, not feel better!” ¬†:-)” I agree with Coach Kelly! I don’t want the¬†easy road! I WANT to be challenged! I WANT to be pushed out of my comfort zone! I WANT to push my limits to find new ones! I expect to fail…that is part of the learning + growing process! I want to BE better, not just feel better!

Sometimes you ride the struggle bus, but you always grow, learn, and get stronger in the process!

Run: 18.8 miles

I am have been working on increasing my run volume this week, by running 5 days this week. Nothing super long, but running more to increase my run volume. The week started with some really cold temperatures, but thankfully warmed up a bit by the weekend! From snow on Monday to shorts and a tank top on Sunday??? Yep! Welcome to Iowa! ūüėČ

Found the worlds smallest snowman while running Tuesday!

Running with the sunrise on Wednesday morning…so cold my eyelashes froze!

This was one of my longest run in a while!

New Newton Kismets! YES! Like butter on my feet!

Trying to get some color on this pasty white body + soak up some vitamin D!

Strength Training: 2 hours & 45 minutes + 10 minutes of core strength daily

I had some good variety in strength training this week. Tuesday was mostly core work after my FTP challenge, Thursday was full body strength and core while I taught TRX and Sunday I reconnected with my mat at yoga…MUCH NEEDED!

Reconnecting with my mat was MUCH NEEDED!

Weekly Totals: 13 hours & 36 minutes

Weekly Positives:

It was spring break week, so I got to load up on the training, get some appointments taken care of, take the occasional afternoon nap, and enjoy some downtime.

Thanks to Coach Kelly’s guidance, I have made some HUGE mental gains this week in overcoming self-doubt, changing the negative channel in my head¬†to a positive one, and that has translated quite well to my training…HELLO 10 watt increase in my FTP + swim gains!!

This is my vision for Ironman Mont Tremblant!

Sushi with friends = perfection!

I had some amazing deliveries this week! Thanks to Breakthrough Nutrition, Karma Kombucha, and Sound Probiotics for keeping us happy + healthy!

Breakthrough Nutrition FTW!

Sound Probiotics = FTW DOUBLE WIN!

I had a massage! Thanks Nick at Vitality Massage for keeping my muscles happy + healthy!

When your massage therapist says, “You have dense muscles, which is awesome! That means you’re strong!” Thanks Nick for making a girl feel good!

Mom and Dad came to visit for the weekend. The four of us enjoyed Jersey Boys…such an AMAZING¬†show!

Quote of the Week:

“You WILL inevitably “fail” some sessions. ¬†You must. ¬†If you don’t, you won’t know your limits.” ~Coach Kelly Hadiaris