Well, that's never happened before!

Most people living in the NW consider any race in April exceptionally early.

Though I knew there weren't going to be thousands, or even hundreds of participants, I treated the Apple Capital Spring Duathlon just like I plan to approach all my races this year, a little different and a lot better.

It's been inspiring to hear all the stories and success from fellow Wattie Ink teammates so far this year.  Of course, it also brought pressure.  Knowing that I couldn't very well just decide not to ever race this year, I had to just rip off the band-aid and lay it on the line.  It's been so long since I've raced, I didn't really know how my body was going to respond.  Unlike in the past, I did not let myself worry about it, but instead got excited.  Excited to see what would unfold.  For the past year, I have been diligently practicing my self talk, and finally in the last few months I've had faith enough in myself to apply it.   Yes it's taken a while...what can I say, I have thrived on being hard on myself my whole life, it's been a tough to break.  

Anyway, it's certainly not been easy, but it IS going well!  

Considering my legs were sore and tight from my workouts during the week, I knew this was going to take some real work and preparation.

I re-listened to a podcast by Trish Blackwell, Nobody Cares, and pulled out my Magical Running book by Bobby McGee the night before to further establish my mental racing strategy.  No problem, I got this. 

Of course, come race morning and the closer it got to race start, the harder it was to stick with my plan, but I did pretty well!  I tried not to let the fancy bikes and flashy race kits get the best of me and stick with my simple strategy of - race to win.  

As we toed the line, I made my usual one-liners at the start to try and cut some of the tension in the air... and before I knew it the gun had fired and we were off and running!

I tucked in behind the lead guy since it was windy, I figured I shouldn't do all the work.  After about 1k, the pace slowed, I knew I was strong enough to push it into the wind, so I took the lead and pushed the pace.  I tried to be a little safe with the wind, but if I wanted to win, I figured I needed to make these guys work on the run or I wouldn't be able to hold my own on the bike.  It seemed to be working as I lead the whole first run, into and out of transition. 

The first part of the bike was into the wind as well, with some good rollers so I knew if I could put some distance between us at the start, I would be able to get out of sight and keep a little pressure off.

It worked!  But after being in the lead for almost 15 min, I started to worry and second guess what I was doing.  Am I going to hard?  Is there something I don't know?  Ugh - STOP it and RIDE!!  And that was the last I even gave it a thought.  Just then Rocky passed me, he was a team rider, and I knew for sure he has a stronger bike than me.  Perfect, I'll use him as a carrot - just keep him in sight!  That kept my motivation up for the rest of the ride and I was able to stay focused and keep pushing.  

As I headed into T-2, I still had the lead.  Huh, weird...and AWESOME! 

Don't think, just GO!!  And GO I did!! 

After the turn around I finally saw 2nd place, about 1k behind me.  Ok, I thought, at least 3 minutes.  If they are going to catch me, they are going to have to suffer!!  There was 1k left into the head wind on a slight up-hill, so I pushed as hard as I could there, then once we turned out of the wind, I picked up my pace to about 5:30 and was able to hold HIM off for the W!!!  Not to mention by 2:23, and over a 2 min PR!

BOOM!!

I'm so grateful for all the support I have from family, friends, Gale Fruit Company my uber inspiring Wattie Ink teammates and all of our amazing sponsors!  It was my first race using both K-Swiss shoes and PowerBar nutrition - both of which I loved - THANK YOU!  ISM saddle = happy buns!  Looking forward to a fun season and trying more great stuff from: Kask, Reynolds, Blue Seventy, Speedfil, Fuel Belt and Scott :)

Trouble With the Curve

Just for the record, not one of my favorite movies.
Moving on.

This past week has been interesting.  It seems like no matter what, the curve balls just keep coming!
It's good, it's like a test to make sure I'm paying attention.  To everything.  All the time.

On weeks like this, I'm grateful for my training.  Grateful that nearly every day, I have the opportunity to practice not quitting.  It's not easy, but I know the rewards and know it will be worth it.

They never said it would be easy, they just said it would be worth it.

Good comes from good.

Just to be honest, the past couple weeks have been pretty rough.  As I sit here for what seems like the hundredth time trying to identify what lessons I'm learning or something others can reep benefit from, I feel lost.  So, I'm just going to start typing and see what happens...  Hang on!

Have you ever noticed that even though things seem pretty awful sometimes, that every so often someone will swoop in out of the blue and offer some sort reprieve from the discomfort?  Did you ever consider that it's feedback from positive energy that you put in motion?  You have to pay attention because when you're feeling down, it's easy to overlook everything positive in your life...but it's there, trust me!  Lucky for me, I'm in a position where I don't have a lot of time to dwell on my short comings because I fill up most of my time motivating and inspiring others to overcome just such obstacles.
And sometimes that's exactly all you need to do.  Turns out, I'm not the only one who can attest to that - check out this video on confidence:

http://www.youtube.com/watch?v=x73YyqOxXzo
 
Yes, it's easy for me because technically that's my JOB, but you can do the same thing.  Even if it's sending a quick text to someone, giving them a call or writing a letter (yes, an actual handwritten note). It does take a little bit of work on your end, but trust that people will feed off your positive energy and send it right back to you.
So, today my message is to get out there lift someone up today.  It could be a friend, colleague or even a complete stranger.  Trust me, it will come back to you.

Have a great day!!

When the going gets tough, the tough get going!

This past week was the 3rd of 4 tough training weeks in a row, and I'm pleased to report it was a success - and by that I mean, I'm still alive and I haven't killed anyone!  Towards the end of this week, I started to feel the toll of all the work I've been doing, in the form of mental and emotional fatigue.  For those of you that don't know what I mean, I would liken this state to PMS.  A little tired, but not so much "sleepy tired", as much as the kind of tired when everything makes you mad, frustrated, or break down in tears.

On a good note, I have managed to make significant gains in my fitness and stay relatively focused and productive at work...at least, as far as I'm concerned.  Okay, okay, at least I'm still GOING to work ;)

For those of you that haven't been here (this level of fatigue) before, this is where all those mental skills come in to play.  This past week would have been one in the past where I would have either given myself an "out" on a workout or had a complete melt-down in the middle of one... most likely at the pool.  But this time, I knew it was coming.  I kept my mental skills tool box with me, and used them every day...whether I needed to or not.  Even on my "recovery" workouts, I congratulated myself on how well I got through them, how much better my technique has gotten, etc.  By the end of the week, I felt amazing!  I all but flew through 4 hours of riding on Saturday, nailed my swim set and topped it off with an endurance tempo run on Sunday, without even batting an eye!

Don't get me wrong, I have always loved training, but getting through 3 weeks of 17+ hours in a row and feeling great physically and mentally, has never happened.  I have always been a believer in mental training, but never had the confidence in my own voice to make gains.  I know that in order to get where I want to go, there is no room or time for self-doubt and fear.

Today, I'm re-stocking my tool box for another tough week of training.  BRING IT ON!!!

FISH-LIKE: The swim breakthrough.

I have been struggling with my swim for the past few years...well, since I learned how to swim.  Anyway, most of what my struggles center around is my head.  I have worked really hard on my "mental skills", but for some reason, as soon as I dip into the water it's a whole ball game.  My mind goes right back to the place of fear and doubt, the place where I'll neve be good enough.  Sure I may never be a swimming super-star, but I'm sick of being where I'm at, I work too hard to self-sabotage every chance I have at progress.
The reason I'm writing this is not to talk about my moments of weakness.  What I'm writing about this time is a moment of triumph.  As I approached swim #4 of my week this past Saturday, I knew I was going to be tired.  I knew I had already overcome a ridiculously difficult swim just 2 days before and was concerned about what might happen when I started to break down.  So, I came prepared.
I had just read a blog post by Hillary Biscay (http://hillarybiscay.com/2013/01/25/are-you-all-in/), where she quoted one of her athletes getting through a tough swim set by asking herself, "are you all in, or not?"  Being doubtful doesn't change my goals and doesn't leave time or room for areas of doubt.
Not only that, but I had earlier that morning, taught a group bike class.  The class was REALLY hard, but not one person complained, they just stuck their heads down and got it done. When I said "GO", they did, when I said "faster", they went faster...so it wouldn't really be fair for me to get to my workout and allow myself an "out".  So, I imagined all of them there at the pool, cheering me on and pushing me to do my best, just as I had done for them.
Let me explain a little.  I doubt myself so much in the pool that on most tough workouts, I give myself an out before I get to failure.  I see it coming, I know I'm going to fail, so I back it off, or throw my fins on, or give myself extra rest or...my deal making list goes on and on!  Pathetic, but true.  I've bee quite fed up with myself for a while and know I need to bust out of my self-sabotage swim workout rutt.  So. I. Did.
Ok, I did make a deal with myself.  This time it was to go as hard as I can on the effort at hand.  My main set was 8x50 AFAP :10 rest, 200 kick 25 hard/25 HARDER (ouch) :10 rest, 8x50 AFAP :05 rest (keeping the same pace I started with), 200 pull with paddles 25 hard/25 HARDER (double ouch), :10 rest, 8x50 AFAP :02-:03 rest (same pace), 200 kick 25 hard/25 HARDER.  Seems pretty straight forward but bare in mind, I had already had a tough swim week.  Oh yeah, I was given a specific target pace of :32-:35 on the 50s...:32 being my BEST 50 time EVER - woof!
My goal was simple.  Stick to the workout, as if I didn't have a choice and go as hard as I could go on each 50 and not ask myself "can you do 7 more", but instead..."can you do one more" after each one, until before I knew it, I was done!  AND, I had stuck with my goal pace, for the most part, finishing the last ones in :37.
I might not have set the pool on fire with my blazing pace that day, but I did light-it up with a soaring spirit and positive attitude.
Please don't let yourself down like I have done so many times.  You are capable of much more than you ever imagined - trust me, I proved it on Saturday!!
So while I may not be quite a fish yet, I'm definitely showing much more fish-like qualities.

Take care of you

As a "fitness professional" I can't tell you how many times a day I preach to others about the necessity of taking care of themselves.  So why is it the last thing on my list for myself!?  UGH!

This time of year it seems there is an especially greater amount of pressure due to the large influx of individuals determined to make a change in their lives for good.  Of course, I know the odds of how many people will likely stick their goals or "resolutions" and I'm determined to beat the odds!  I want to show people they CAN do it, and am willing to sacrifice as much of my time and resources as needed.  But there is a limit to what even I can take.  Yes, I absolutely L.O.V.E. what I do, but my current strategy of spending every waking hour ensuring that hundreds of individuals receive a customized plan  for success, is wearing on me a bit.  Time to get real!

This week, I took a gigantic deep breath and took a dose of my own medicine.  Yes, I'm still WAY behind, but I've accepted that it's okay to get a little behind 5% of the time...no, it's not 100%, but it's still an A.

I know how much time it requires for me to take care of myself (kind of a lot #highmaintenance), so it's scheduled.  If you don't already do this, please do it for yourself...especially if it doesn't come natural to you.  Just in one day of practicing this, my level of output increased dramatically and I feel like myself again - whew!  It really is true that if you take care of YOU, there it's a lot easier to have the energy to give to others.  I know, it's not a new concept, but some things are easier said than done.  Ok, off to Yoga and then work.

You have to TRY!

Today is the 9th of January.  We are officially well into the first FULL week of the New Year!
I don't know about you, but I'm excited about this year and the endless opportunities that are coming!!

The other day, someone in my bike class said "Craziness is thinking your body can do physically what is used to do.....stupidity is not trying."  Isn't that the truth!


I spend a lot of time talking about the mental aspects of life and having belief in yourself.  While all this is absolutely necessary, it's not the only piece of the puzzle.  There is the fact that to achieve big or small things with and within your life, it's going to take a little effort.  It's funny, but I realized the reason I don't really talk about it is because I TRY all the time, all day long.  I have goals set, I put my head down and work HARD.  It comes easy to me.  What I have a hard time with is believing in myself and enjoying that reaching my goals is a process, not a destination.  So, just like with everything else, I'm working at that too :)  
There isn't a magic pill for success.  People that achieve great success, are not typically gifted it; they work hard and they believe.  It's important to write your goals down, not so you forget about them, but for you to look at every single day.  Look at those goals (or goal) and recommit to it every single day. Trust that anything worth achieving  is worth working for.  You won't regret it.