November was full of fun, gratitude, and heart! I spent time really listening to my heart and letting it guide me in my training, life experiences, and planning for 2020! Here is a snippet of what November looked like for me:
Training:
This month I decided to do whatever I wanted, when I wanted. No structured training. No 4 am wake ups until I was ready. No routines. It was awesomely awful! I swam when I wanted. I biked when I wanted. I ran when I wanted. I did intervals when I wanted. I incorporated more strength training. I spent more time with my mat. I went back to 10 minutes of core strength daily because it is a better fit for my schedule. I’ve decided I definitely thrive off of routines and consistency. While this freedom in training was much needed to reset my body and mind, it is time for me to regain the routines and consistency that I enjoy as I get ready to head into 2020.
After being away from the water for two weeks, it felt so amazing to get some #chlorinetherapy today! #wintheday
Swim: 18,900 yards (10.74 miles)
Bike: 75.4 miles
Run: 57.0 miles
Strength: 10 minutes of core daily + more strength training + yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 35 hours & 20 minutes
#explore:
Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing the Hillbilly Hike 1/2 Marathon. When I went into this race, I wasn’t sure if I was going to run with my friend, Robin, or try to push myself and see what I could do. I decided to let my legs tell me. They told me to go after it despite the frost + ice covered running surfaces. I’m glad I pushed myself, am happy with my results, and am looking for more opportunities to #explore + break out of my comfort zone + push myself to new limits in 2020!
Listening to:
Here is what I listened to this month:
Coeur Sports Earsplitz
–Bike Safety #itcouldbeme (featuring Triny Willerton)
KonaKamps always has me inspired and motivated!! Some of this months faves were:
–World Champion Anthony Philippe, Ironman World Championships 2019
–World Champion Jana Richtrova, Ironman World Championships 2019
–Eric Engel, Overall AG Champion, Ironman Louisville 2019
–Kristin Goett, Ironman Louisville 2019
–Rob Watson, Ironman Barcelona 2019
–Daniel Day, Ironman Louisville 2019
–World Champion Bobbe Greenberg, Ironman World Championships 2019
–Jacqui Guiliano, Overall AG Champion, Ironman Florida 2019
–Ryan Guiliano, Overall AG Champion, Ironman Florida 2019
The Same 24 Hours:
–Notes on Nonsense: Hair Color is Bullsh*t
–Notes on Nonsense: Destinations are Bullsh*t
–Notes on Nonsense: Kids are (Really) Bullsh*t
–Notes on Nonsense: Positive Vibes are BS
–Nir Eyal: Indestractible
–Danielle LaPorte: The Desire Map and Her 24 Hours
–Sarah Ban Breanthnach: Simple Abundance, Shoes & Gratitude
Endurance Planet:
–Sub 2-Relay, HRV Guided Training, How to Approach Hill on MAF, Ironman After 50, and Quelling Anxiety around those ‘What If’ Thoughts
Clean Sport Collective:
–Frank Shorter, 2-time Olympic Medalist in the Marathon
–Frank Shorter, Part 2
–Mary Cain Tells Us Her Story
–Amelia Boone, 4-Time OCR World Champion
Kelsey Abbott brought on:
–Andrea Owen
–Kate Marolt
Ironwomen Podcast has so many amazing women on!
–Ignite the Fire – Renee Kiley
–Respect the Race – Ellie Salthouse
–Chasing Gold – Emma Coburn
Rich Roll brought on:
–Dean Karnazes Is Running For Good: Lessons On Longevity & Embracing Discomfort
–He Ran Across America – On Plants with Robbie Balenger
Michael Gervais has brought some amazing people on his Finding Mastery podcast:
–Angela Naeth on Discovery and Acceptance
–Mick Fanning on Hard Work, Resiliency, and Sacrifice
–Ronnie Lott on Exhausting Every Moment
The Bek and Siri Show brought on:
–Dr. Stacy Sims – Women are NOT Small Men
–Siri’s Secret Sauce
Run4PRs:
–Why you NEED to take time off after a marathon
–Optimizing Your Offseason to Become Faster
–Goal Setting & Reaching Your Potential
–Natural Speed, Durability, & Mental Toughness: Assessing Your Strengths & Weaknesses
–Winter Running: Snow, Ice or Treadmill?
Reading:
80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels by Matt Fitzgerald and David Warden is for triathletes of all levels helping them balance training intensity to maximize performance. “Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.”
The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage by Mel Robbins provides you with tools to create action and change. “Throughout your life, you’ve had parents, coaches, teachers, friends, and mentors who have pushed you to be better than your excuses and bigger than your fears. What if the secret to having the confidence and courage to enrich your life and work is simply knowing how to push yourself? Using the science of habits, riveting stories, and surprising facts from some of the most famous moments in history, art, and business, Mel Robbins will explain the power of a “push moment”. Then, she’ll give you one simple tool you can use to become your greatest self. It takes just five seconds to use this tool, and every time you do you’ll be in great company. More than eight million people have watched Mel’s TEDx Talk, and executives inside of the world’s largest brands are using the tool to increase productivity, collaboration, and engagement. In The 5 Second Rule, you’ll discover it takes just five seconds to:
- Become confident
- Break the habit of procrastination and self-doubt
- Beat fear and uncertainty
- Stop worrying and feel happier
- Share your ideas with courage
The 5 Second Rule is a simple, one-size-fits-all solution for the one problem we all face – we hold ourselves back. The secret isn’t knowing what to do – it’s knowing how to make yourself do it.”
Two Concepts to Guide Your Off-season Training by Matt Edwards is full of some great information for things you can do in the off-season to better prepare yourself for the coming season. During your off-season, take time to focus on technique, strength training, your weakness, and endurance.
6 Ways to Avoid “Bad Race Blues” by Mackenzie Madison has some great tips for getting back on track after a “bad” race and “avoid feeling mentally stuck in a previous disappointment.”
How to Master Your Athletes’ Motivation by Jamie Blanchfield is very insightful on what influences motivation and what enhances motivation. Motivation ebbs and flows with changes in life, training, work, etc. Self efficacy is key to motivation and success.
Feeling Stuck: Regain Momentum Using This Simple Sport Psych Tool by Carrie Cheadle is a great way to assess the change you want to make. What do you want to stop doing, what do you want to start doing, and what do you want to continue doing to create the change you desire?
Inspire Your Gratitude Practice with These Gratitude Journal Prompts by Jiji Lee has some amazing tips for how to start your gratitude journal and prompts to get you going when/if you get stuck.
Attitude of Gratitude:
My heart speaks swim/bike/run! It brings me calm, it brings me joy, it builds self confidence, it often teaches me something new, it breeds discipline, it connects me with others, it forces me to be more courageous, it allows me the freedom to mess up & still end up ok, it provides me an outlet, it makes me stronger – physically and mentally, it fills me with gratitude, and SO much more! What does your heart say?! Do you listen?!
It isn’t always easy. Mother Nature threw down some 38-40*F temps, rain, and winds (hello IMLou 2018 weather). She likes to think that she holds the power, BUT SHE’S WRONG! I hold the power when I keep the mental chatter positive!
How was your month of November?! What were you grateful for last month?!
