Last week was properly coined “scratch” since the whole week seemed to fall apart and not go as planned. During the first part of the week, we spent the majority of our waking hours at work, or cleaning up dog poop because of an anxious dog. Thankfully our vet prescribed some meds to help with this and by Thursday the diarrhea was under control and we were able to do a load of laundry that wasn’t dog blankets covered in poop! This caused for lack of sleep and missing workouts. By Wednesday evening I was ready to do my long run, only to have that put on hold thanks to Mother Nature’s bad attitude! Hello tornado watch and severe thunderstorms! We had 70+ mph hour winds that blew over dumpsters and semi trucks…so much for that long run. By Friday, the exhaustion had really set in. So much so, that the Iron Hippie fell asleep standing up in the check-out line at the store and the cashier started chuckling. When I looked over at him, I chuckled too and then woke him up! I finally felt that I had some energy to workout by Saturday and was looking forward to my first triathlon of the year on Sunday morning, but Mother Nature (combined with my common sense) had other plans. We woke up to windchill temperatures in the low 40s, with the predicted windchill temperature of 36F and 20+ mph winds at the start of the race. WHAT?! It was May 21…I opted for scratching this race. I don’t have enough warm gear to keep a soaking wet me warm on the bike in those conditions nor did I want to risk getting sick at a sprint triathlon when I have a 70.3 race in 3 weeks. So, I crawled back in my warm bed for 3 more hours of sleep and dreamed that I was watching the live stream (not that it exists) of this sprint triathlon with TJ Tollakson (he was officially registered for this event) sliding across the snow covered grass at the finish line in 1st place. Ha! Ha! 🙂 After seeing posts from friends who were volunteering at the event, I’m glad we scratched this race. The windchill was 35F at the start and lots of people had problems with the temperatures on the bike.
Swim: 1000 yards
Saturday I managed to go to the pool and do a short swim. Since I thought I was racing the next day, I didn’t want to overdo anything and make up for lost time from earlier in the week. It was the only swimming I did this week, but it was better than nothing.
Bike: 14.1 miles
Instead of racing on Sunday, Coach Kelly gave me the option of a longer Z2 ride, or a “mock” sprint triathlon. Since I was feeling so defeated by the week, I opted for the “mock” sprint triathlon, which included a 1 hour ride with a 20 minute power test + a 5K TT run. Knowing that I was mentally not in a solid place, I should have gone with the longer Z2 ride, but I didn’t. This was definitely the worst power test I’ve ever done. Not because of the numbers, but because of my lack of consistency, my inability to stay strong, and my inability to stay focused. I struggled BIG time with this entire workout (not just the bike as you’ll see in a bit) and this only further defeated me for the week. Thankfully my mother always reminds me, “That which doesn’t kill you makes you stronger.” I know she is right and I know the tough times are what make us stronger! Onward and upward!
Run: 10.1 miles
I ran twice this week…Saturday and Sunday. On Saturday, it felt good to just go pound the pavement. I was trying to keep it easy as I was anticipating a triathlon on Sunday morning. Since I didn’t do the sprint triathlon Sunday morning, the “mock” sprint had a 5K TT run off the bike. This was a struggle. I mentally wasn’t in it and forced myself to not look at my Garmin every 10 seconds hoping to be done! I couldn’t find focus, I couldn’t find consistency, and I couldn’t find any kind of rhythm. I was a mess! During the last 0.1 mile, I was sobbing because I was so frustrated and annoyed with where I was mentally and the exhaustion from the week really let me come undone.
Strength Training: 45 minutes + 10 minutes of core every day
Weekly Totals: 4 hours & 42 minutes
We had all kinds of puppy snuggles last week! Love all of these girls SO MUCH!
Coach Kelly was SUPER supportive of my crazy, stressful week. We talked on Tuesday to talk race strategy for my upcoming 70.3 and for the sprint triathlon that I was supposed to do on Sunday. She also changed my plan for me and gave me choices to try to get me back on track after so many scratches this week. I am forever grateful to have her in my tribe! #trackcatstrong
I had date night with the Iron Hippie Friday night (before he fell asleep in the check out line)…sushi was our meal of choice!
Quote of the Week:
“A scratched workout doesn’t mean I’m giving up on my goals and dreams.”
I was recently asked why I went from self coaching for the last couple of years to hiring a coach. The answer is simple…I felt that my training had plateaued and I wanted a coach who could push me to the next level. For the last 5+ months Coach Kelly at Track Cat Fitness has been pushing me and helping me reach this next level! There are so many benefits to having a coach most of which I wasn’t getting when I was self coached. So, what are they?! Let’s dive into each one!
Accountability…I am no longer the only one who knows when I’m not doing the work and giving my all to achieve my goals and dreams! I have to report to someone who actually looks at my post workout reports and gives me feedback. No more slacking off…its time to get to work!!
Focus/Purpose…The last couple of years, my training revolved around fun, fun, and more fun. If the workouts weren’t fun, what was the point?! Sure, I had goals and dreams, but I wasn’t putting them first. I’m not even sure I was putting them 2nd or 3rd. They were just on the back burner, burning a hole in my mind and heart, as I went through the motions. Coach Kelly has created a blueprint to turn my goals and dreams into a reality. My weekly plan has structure + focus and each workout has a purpose. Sure it is going to take time to turn my goals and dreams into a reality, but Rome wasn’t built in a day!
Knowledge + Experience…My job is teaching middle school students, leaving me little time to stay current on all things triathlon and how to make myself the best possible athlete. Coach Kelly’s job is coaching. She stays up to date on current triathlon research and shares this knowledge with me by summarizing the information that will best benefit me. She is data driven and uses this data to help me become the best athlete I can be.
Motivation + Support…When I’m nervous to go out the door to ride my first long ride by myself, I know I can message Coach Kelly for some motivation and support. Not only does she message me back, but she calls and leaves me a voice message as well to encourage me! Telling me I am a strong athlete and she knows I can do this! It’s the little things that matter!
Push me out of my comfort zone…Coach Kelly knows my goals and dreams and she has forced me to make them a priority! She has pushed me WAY out of my comfort zone physically, which has also stretched me mentally. I am pushing watts and paces that always seemed too far out of my reach and I am overcoming mental hurdles to make these physical changes possible. #grateful
Customization/Personalization…There have been a few setbacks in my training (i.e. getting sick, falling and hurting my knees pretty badly while running, work meetings, life stress, sick puppies, etc.) that have required my plan to be modified on the fly. Coach Kelly looks at where I currently am in my training, what I am able to do (depending on the illness/injury/time constraint), and makes modifications to my schedule. This is what customized training is really all about! She personalizes my plan to meet my goals + needs. #grateful
Believing in me…Coach Kelly BELIEVES in ME! She believes in me on days when I am lacking belief in myself. She believes I can achieve my goals. She believes I can achieve my dreams. Coach Kelly BELIEVES in ME!
Investing in me…We have spent many hours on the phone talking through my goals, race strategies, and life. Coach Kelly is determined to make me #trackcatstrong this year so that I am more fit than ever before as I toe the line at Ironman Mont Tremblant this August!
Effectively communicates with me…Through effective and open communication, we work together toward the same goals. Coach Kelly knows my goals and dreams. She has expectations of me as an athlete, and I have expectations of her has a coach. We communicate with each other about aspects of training, racing, and life frequently.
Coach Kelly and I have created a strong coach/athlete relationship built on trust and open communication that will only continue to become stronger with time! I’m super excited to see where we go together in the future!
Do you have a coach? If so, what benefits do you experience in having a coach?
The month of April seemed to drag on forever, but overall, it was a pretty good month!! Here’s a look at what I’ve been up to…
I’ve been working on flip turns in the water to help me be more consistent with my pacing in the water. I’m looking forward to have this flip turning down, so I can really focus on getting faster in the water! May will be the month I master the flip!
I had a BIG month of building strength on the bike, and it REALLY showed on my most recent FTP challenge…hello 16 watt increase and crossing over the 200 watt barrier!! Wahoo!!
I ran my first 1/2 marathon of the year at the Drake Road Relays on Saturday. It was cold + windy, but perfect running weather! I was hoping for a much better outcome to my race, but it just wasn’t in the cards for me on this day. I’m still very happy with my overall finish time and have lots to be thankful for!
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! I am forever grateful for her guidance + support this year!
Swim Totals: 13.15 miles
Bike Totals: 226.7 miles
Run Totals: 66.6 miles
After You by Jojo Moyes is an inspiring book for those trying to move on after a loss. “Louisa Clark is no longer just an ordinary girl living an ordinary life. After the transformative six months spent with Will Traynor, she is struggling without him. When an extraordinary accident forces Lou to return home to her family, she can’t help but feel she’s right back where she started. Her body heals, but Lou herself knows that she needs to be kick-started back to life. Which is how she ends up in a church basement with the members of the Moving On support group, who share insights, laughter, frustrations, and terrible cookies. They will also lead her to the strong, capable Sam Fielding—the paramedic, whose business is life and death, and the one man who might be able to understand her. Then a figure from Will’s past appears and hijacks all her plans, propelling her into a very different future. ”
Running Man Charlie Engle is an ultra endurance runner, who has overcome alcohol + cocaine addiction that plagued him in his early 20s. He shares his adventures and accomplishments in life, how he stays motivated, and his upcoming plans of running from the lowest place on Earth (the Dead Sea) to the highest place on Earth (Mt. Everest). Charlie Engle gives a whole new definition to the word CRAZY!
Louis Cole is CRAZY! He gave up a job + living in a house to live an adventurous life. He started filming his adventures and posting them on YouTube. This became his career…doing what he loves and sharing it with others. “Everyone benefits from being put in situations where you are challenged and all of those kinds of things. You don’t get anything from staying in a comfortable bubble.”
Mind Power Training:
I had a 6 week bike block that I was immersed in for most of April. This required a LOT of mental strength and fortitude. During this block, Coach Kelly has also immersed me in a mind power block. The focus of those 6 weeks…to make me #trackcatstrong both physically and mentally this season! I had a homework assignment every day. While I didn’t provide all of the homework assignments I completed, I have laid out the basics of 16 assignments and my responses to these assignments from this block. I feel these 16 assignments were key to helping me build my mind power.
My intention for 2017 is to become more fearless! So…how have I been doing with this? I’ve continued to make progress on becoming more fearless. Some areas of my life I’ve made more progress than in others, but that’s part of life. In my personal life, I have remained alcohol free in 2017 = WIN! I am still working on facing those things that truly scare me, but this is going at a turtle’s pace…ok…maybe a snail’s pace. I am NOT giving up and I WILL overcome these scary things! I am also really working on not letting others opinions of me bother me and I think I’ve gotten much better at this in the last month. At work, there have been a lot of changes taking place in preparation for next year. Change can be scary, but it can also be a good thing. I am remaining very hopeful that these coming changes lead to great things! 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 have been working on flip turns in the pool and I am SO fearful of cracking my heels on the edge of the pool that I’m not getting close enough to the wall to actually push off of it. I have more work to do in this area, but I will get there! I’m determined that the month of May will be full of progress as I learn to flip in the pool so I am able to push off the wall without drowning or ending up in another lane. I also pushed myself HARD during my FTP challenge, while keeping my mental focus STRONG! This was very uncomfortable, but it helped me achieve my goal of reaching the 200+ watt threshold! Getting comfortable with the uncomfortable = progress! My 1/2 marathon road race…SO hard!! From the very beginning, my legs felt as though they had been loaded down with lead. They were SO heavy! (Side Note: I think I got my pre-race massage too close to the actual race. Lesson learned for the future!) At about mile 6, the uphill battle began. I was climbing and climbing and climbing some more! 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! I was literally talking to my legs while running… “Come on legs, you can do this! You are light as feathers! Don’t quit on me now legs! Just one more mile! Just one more mile!” People around me probably thought I was going crazy…if they were even listening. While I’ve made some progress on becoming more fearless in different parts of my life, I still have a LOT more progress to make, but don’t we all?! I’m a continuous work in progress!
How was your month of April? What were your April highlights? What are you excited for?
The last 6 weeks, I’ve been immersed in a bike block, which has required a LOT of mental strength and fortitude. During this block, Coach Kelly has also immersed me in a mind power block. The focus of the last 6 weeks…to make me #trackcatstrong both physically and mentally this season! I had a homework assignment every day. While I didn’t provide all of the homework assignments I completed, I have laid out the basics of 16 assignments and my responses to these assignments. I feel these 16 assignments were key to helping me build my mind power over the last 6 weeks. I didn’t give you all the details…if I would have, this post would have been 10x longer than it currently is! YIKES!
Step 1: What is your vision?
**My vision is to stand on stage at the Ironman award ceremony holding my IM trophy above my head next to other amazing women in my age group with a HUGE smile on my face!
If there were no limits and nothing to lose, what would your vision look like?
**Standing on the podium at Kona among the best of the best women in my age group
Step 2: What 3 goals or motivating statements can you come up with near term that will put you closer to that vision of success?
**I will focus on courage over comfort…pushing myself to reach WAY out of my comfort zone with every workout (sometimes staying in Z2 is uncomfortable when I want to go hard…so following the plan and really stretching my comfort zone with every workout).
**I will work hard to push self doubt out of my mind before every workout & trust that I can…I WILL!
**I will work hard to focus on the present, not the future, to help me achieve my dreams.
**I will replace negative thoughts with positive ones before and during workouts!
Step 3: What is your vision image?
Step 4: What is your vision quote?
This was my original quote:
“Nobody succeeds beyond his or her wildest expectations unless he or she begins with some wild expectations.” ~ Ralph Charell
This has changed over the 6 week time period. I found a quote that aligns much more with the “No Speed Limit” idea…
“A ship in harbor is safe, but that’s not what ships are built for.” ~John A. Shedd
Step 5: Find a food that connects you to your vision.
Step 6: What is one POSITIVE word that describes how your vision makes you feel?
Step 7: What is one habit that you formed as a result of defining your vision?
I have done a great job of working to erase self-doubt before my workout and changing the mental channel during my workouts when my thoughts go negative!
Step 8: Who is a role model who has or can further inspire or cultivate your vision? This can be a famous person or a friend.
I want to pick Chrissie Wellington, but she is no longer racing. I want to have a strong role model who is still actively participating in the sport. Chrissie always inspired me because she started at ground zero with her training and equipment and made it to the top.
Since Chrissie is no longer racing, my vision role model is Becca. She is an age group athlete trying to qualify for Kona and working hard to achieve her dreams. She inspires me to keep pursuing my dreams with every workout.
Step 9: What are you grateful for currently with respect to training? Who are the people who support you in the journey?
1. I am currently grateful to have a slew of people who support me in my journey…Tim, Coach Kelly, my parents, Tonja (my sole sister), my Coeur teammates, my sisters, my nieces, friends (both in person and on social media) the list goes on and on!
2. I am grateful that my body allows me to push it to new levels physically + mentally.
3. I am grateful for my new FTP numbers on the bike (this was before my 16 watt improvement).
4. I am grateful for having my summers off so I can train and enjoy focusing only on my hobby.
5. I am grateful for struggles as I have learned and grown from each of those struggles as I’ve overcome them.
Step 10: List 3 traits help you to be successful in this sport through racing and/or training. List 3 skills/abilities that are your strongest, well developed and/or that you have confidence in.
1. I am passionate about everything swim + bike + run
2. I am disciplined + determined
3. I am resilient
1. I often have the ability to pull myself out of a negative mental slump and change the channel so that it is positive and focused.
2. I am a hard worker and willing to push myself out of my comfort zone to achieve the next level.
3. I am a problem solver, so when I am faced with an obstacle, I immediately start trying to find a solution to overcome the obstacle in my path.
Step 11: Ask a trusted individual what they believe your strengths are. This should be someone who has known you for a while or who knows your athletic history well. It could be a friend, co-worker, mentor, coach etc.
I asked my sole sister for her thoughts on my strengths. Here is her response:
“Your strengths are numerous!! 🙂
1. You are resilient. When you face a difficult challenge, I feel you approach it from multiple angles before you make a decision. You continue to persevere even in adversity.
2. You are mentally strong. Even when your body may want to give out, you push yourself to continue on, using brain power over physical exhaustion.
3. You are loyal. You can overlook faults and poor decisions and still stand by those who need it most.
4. You are fierce. You will fight for what it is you believe to be fair and necessary. Many may see your straightforwardness as a weakness, but I see it as a strength for you go to those who need it and support them.
5. You are physically tough. Your training and dedication to that have given you arms and legs of which I am envious. 🙂
6. You are intelligent…this to me means that you want to gain more knowledge and learn more, which is different than smart. Smart can just be informed in some area, but you are intelligent in that you realize how areas connect together. And I feel like you are inquisitive to develop a deeper understanding.”
Step 12: What is your definition of “Fun” in the sport?
When someone tells you to “have fun” what does that look like to you inside and outside of the sport?
**When I have fun, I am doing what I love/what lights my fire and makes me truly happy. I smile/laugh a lot, I’m content, I’m with people who lift me up, I feel light as a feather.
What do you “like” best about the sport?
**I love how I feel when I cross the finish line setting a new PR or overcoming challenges along the way.
Why were you drawn to triathlon in the first place and what keeps you coming back to it?
**As a kid, I swam/biked/ran around everyday. I actually learned how to swim before I learned how to walk. I grew up on Lake Okoboji, so I swam everyday all summer long as a kid. I rode my bike and ran everywhere. I was drawn to triathlon because it reminds me of being a kid and having lots of fun!
What are your best memories when you felt yourself enjoying the sport over your time in it?
**The Chisago Lakes 1/2 Ironman…I overcame SO many obstacles (stung by a bee before the swim, left all my nutrition at the hotel, I couldn’t get my bike cadence/speed sensors to work in transition (but they did work on the bike…don’t know how that happened), my goggles kept fogging over in the swim and I couldn’t see the buoys as it was already a really foggy morning, it was a hot + humid day and the course ran out of water on the bike route, I had a flat tire on the bike that I had to change, I forgot my Garmin on the bike and had no idea of where I was for pacing on the run) during that race and still managed to PR!
**I love racing where my family comes to cheer me on! The Okoboji triathlon is one of my favorites to have family around! I also LOVED racing Ironman Boulder with all of my family around cheering me on…SO MUCH FUN!!
Do you have a favorite thing to do in sport?
**I think my favorite thing is to push myself and see what I can accomplish…what obstacles can I overcome? What limits can I push farther away? I have yet to do this in a race…I think I’m letting my fear of a DNF hold me back.
What races are your favorite and why?
**I love the Okoboji triathlon as my family is usually there and come out to cheer us on. It is also fun to get to go hard and have fun when I’m usually Ironman training.
**I love the Ironman distance. It is challenging (and I love a good challenge) + I love crossing the finish line knowing I just accomplished something that was once impossible. It is way more fun when there are family + friends out on the course cheering me on too!
Step 13: What mini victories have you achieved this block of training? List 3 below. Why are these victories? How do they make you feel?
1. My 10K race time with hills + tired legs a couple of weeks made me super happy! Placing 3rd was icing on the cake!
2. Finally having a swim that was pretty even paced throughout each interval was super awesome! As you know, I struggle with pacing, so finding consistency is huge!
3. Thursday’s bike ride was a huge confidence booster! Hitting and holding 412 watts…even for 15 seconds is HUGE for me! Super happy!!
Step 14: Physically, what do you find has been outside your comfort zone in the past few weeks? How did you manage it? Mentally, what has been outside your comfort zone recently? How did you overcome and manage it?
Physically outside of my comfort zone…
I have actually been doing this a lot lately on the bike. Last Thursday when I held 412 watts for 15 seconds, it was awful + amazing at the same time! I was so far out of my comfort zone, that it made me want to cry and smile at the same time!
Mentally outside of my comfort zone…
During these tough bike intervals, I’ve had to remind myself that I need to stay mentally focused. This isn’t always easy when my legs are SCREAMING at me! 😉 Key words and phrases as well as mental visualization have been helping me with this!
Step 15: What are a few mantras you can use during the next power test, hard session or race to motivate you?
**I have my “believe” tattoo on my forearm
**TRJ (these are the initials of one of my 8th grade students who was killed a few years ago riding his bike while training for a draft legal triathlon…he always wanted to do “one more” hill repeat, sprint on the bike, or sprint lap in the pool)
**Courage over comfort
**Make it happen!
Step 16: Incorporate an item or image that will motivate you into your training space.
Step 17: Every single workout write down 3 things that went well, that your learned or that builds confidence. 3 positive things. Do this every day for at least a week.
I feel as though these 16 mind power assignments were a HUGE asset and a KEY to my success on increasing my FTP by 16 watts over this 6 week time period! They helped boost my confidence and gave me focus to help me achieve my physical goals!
Have you focused on mental training for a block of time? If not, why not? If so, how did it help you?
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!
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 😉
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!
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
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! 🙂
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…
Quote of the Week:
“To achieve anything you want in life you must first start by getting out of your own way.” ~Rafael Colon
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 😉
Every second counts, so make that one second count for you!
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.
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!
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!
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
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!!
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!
I had some quiet time…salt + bubble baths are the best!!
Snuggles with my baby girl! I’m so lucky to have the best fur babies!
Quote of the Week:
“The quickest way to acquire self-confidence is to do exactly what you are afraid to do.”