Courage to Start. Strength to Endure. Resolve to Finish.

I write this phrase in my journal daily.  I have for many months now.  It applies to so many aspects of my life, not only training but parenting, business and more.  Signing up for my first Ironman.  Being willing to take the leap to pursue my dream of being a coach.  Moving forward with a hard decision related to parenting 3 teen aged girls.

Deciding to commit to the challenge is 90% of the battle. Executing that decision requires sticking to the plan and working through the journey one day and one step at a time.  Some days are definitely more challenging than others and taking that next step may be what feels like the scariest thing you have ever done.  Strength to endure and the resolve to finish are what keep us going through these challenging times.

I ran into an acquaintance at the pool yesterday as I was preparing for my usual Sunday swim session.  He had been encouraged to come out to our swim session by his coach to practice working on the techniques they had addressed in his latest lesson.  This would give him the ability to practice what they had worked on in the pool setting and check in with her for pointers as needed if he encountered any obstacles while practicing.  A change of plans had caused his coach to not attend this week and here he stood on the deck facing a challenge.  I explained to him about his coach’s absence and encouraged him to stay.  It took some convincing and I can’t say that I blame him.  The only guy among a crazy group of middle age swimmers!  He worried about not being able to keep up, not being good enough to swim with us and more.  But in the end, he got in and he swam for a full hour with us.  He followed his own routine and worked through his own challenges just as we all did.  It took great courage for him not to turn around and walk away when he did not see his coach.  He pushed through his challenges and continued to work toward his overall goal and he did just fine!!!  He took the step!

I challenge you to have the courage.  Take one day and one step at a time.  Know that I will support you in your start, your journey and your celebration.  You can’t reach the finish line or your big goal if you don’t have the Courage to Start!  

Are you stuck in your comfort zone?

What you focus on expands.  

The Eleanor Roosevelt quote below came across my Personal Trainer feed the other day.  It posted to my Facebook page and the response was overwhelming - people commenting on the quote and sparking discussions about major milestones in front of them and what is holding them back.  

I read as part of my daily routine and the next thing I know I come across the Seal quote. This came from a book by Jesse Itzler entitled Living with a Seal.  Jesse hired a retired military Seal to live with his family for 30 days.  To say he stepped out of his comfort level would put it mildly but the growth and knowledge that he gained by doing it was amazing.   

Then while riding along in my weekly interval cycling class, Coach Bob increased the intensity of the overall workout and up’d my FTP to make the workout even more challenging than it already was.  The overall message is when you think that you are at your max you are usually really at 40-60% and there is always more stored in the tank to give the next effort and the growth that results from pushing to the next level is tenfold.  

I coach both youth and junior triathlon several times a week.  We have been reiterating these messages.  These young athletes are seeing results from their bodies that they never thought were possible.  It is awesome to watch them face the challenge in front of them and push to the other side.  I also experienced and watched our adult members reach new levels as we max’d out on the dead lift, squat and chest press.  I personally saw weights on all three that I felt were completely out of reach and now have become part of my daily routine.  I would never have gone there on my own.  

Why do we chose to stay where we are comfortable?  Do we stay because it is known to us, familiar, we know what to expect and we also know what life will continue to look like if we stay here.  We set goals and have visions that hopefully challenge us past our comfort level.  Many goals and visions are never reached because we fear.  I challenge you to step out of your comfort zone.  Take a risk.  Pursue your vision and make your vision a reality.  

I have some big visions that sit in front of me for the next few years.  I am the first to admit that several of them scare the heck out of me!  The ones that do scare me and the ones that I have now embraced would surprise you.  I am excited about new opportunities that they will provide and the journey that it will take to get there.  Stay tuned for the reports!  One Day...One Step!  Courage to Start.  Strength to Endure.  Resolve to Finish!

Do something every day that scares you.

-ELEANOR ROOSEVELT

Every day do something that makes you uncomfortable

-SEAL

You can always give more than you are currently giving

-COACH BOB

The Value of Strength and Conditioning

One week out from the Rock N Roll Marathon.  My body feels great and I would say that I am fully recovered.  

My post race routine.  I took time to do some one legged frogs to open up the hip flexors, did some stretching, rolled my hamstrings, calves and quads, took a nice warm shower, spent a few hours in calf compression sleeves and had a nice, big In N Out Burger with fries and a chocolate shake.  There appears to be a few toenails in danger, but no blisters and only chaffing spot from my hydration belt on my right hip.  

I woke up on Monday feeling great!  Legs were a bit stiff but no aches or pains to report.  I took time once again to stretch and roll.  My Mom and I headed out on an adventure to see my Dad.  Six total hours in the car and the only issue was a bit of stiffness in the hamstrings and legs.  I rolled again before going to bed.  I returned to Denver on Tuesday morning.  Tuesday evening I rode my usual Kick’r cadence class and felt great.  Wednesday was Pre-Hab/Rehab and Fit (OCR Training and Heavy Lifting - see photos below) at eNRG.  I spent about 30 minutes in the Compression Boots after class and once again rolled.  Thursday, Kick’r Intervals.  30 minutes in Compression Boots and rolling.  Friday - Fit (all Heavy Today - Dead Lifts, Bench Press, DB Step Ups), Compression Boots and Rolling.  Saturday - 1 ½ hour long course Kick’r ride, Rolled before and after.  

Tuesday-Saturday I followed my “normal” routine almost to a T with the exception of two functional classes.  

I started strength training and focusing on recovery in June of last year.  I like, many triathletes, worried I wasn’t capable of doing this and didn’t have the time for this type of training while focusing on the swim, bike and run.  I made adjustments to my training schedule and opted to use myself as an experiment.  

My findings, I am, by far, in the best shape I ever have been.  This includes when I played competitive soccer through my high school and college years.  I am more balanced.  I train my arms, my legs, my core, my posterior chain and more.  My nutrition and recovery are as important as my training.  I believe that all of these pieces individually would benefit me but the combination of them working together toward a common goal have brought me to levels that I never dreamed possible.  I would not have been able to have the run that I did on Sunday without my training, recovery and nutrition at the level that they are.  

If you have wondered if adding these pieces to your training puzzle is important - the answer is yes - you cannot afford to not add them.  Please reach out to voice your questions and concerns and ask your coach what it takes to modify your plan toward a better you!  This stuff works!!  One Day...One Step.

 

               The sled pull - approx 165#                      Loaded gravel bucket