Category Archives: mental fitness

Ironman Arizona Race Recap & Advice for Newbies

Last week I shared my experience of what it was like being the support crew for my brother, Scott Green, and sister-in-law, Jessica Mossman, as they competed in their first Ironman triathlon. Pure joy is the only way to describe it. You can read about it HERE if you missed my last post. This week I’m sharing Scott’s and Jess’ perspectives to round out their 2023 Ironman Arizona experience, letting you see what this event feels like through newbie eyes. You can take a peek at the Q & A below:

● WHAT DID PARTICIPATING IN IRONMAN ARIZONA MEAN TO YOU ON A PERSONAL LEVEL?

JESS: I was never really interested in long distance triathlon until Scott brought it up as something he wanted to accomplish for his 60th Birthday. I signed him up as a surprise Christmas present and I signed myself up as well so we could share the experience of training together. I knew if I didn’t train with him I would barely see him, LOL! I just wanted to share this really fun process with him, and along the way I found some things in this sport that I really love, and accomplished some things that I am really proud of. It ended up being a truly enriching experience for me.

As far as endurance sports go, every race is special to me. I use training for endurance sports as a way to nurture my physical and mental health. I use long training sessions as a way to get to know myself and force thought processes that can be easy to ignore when life gives you distractions like work, social media, tv etc. Every race I participate in is celebrating the work I put into myself as a physical and spiritual being. Training and racing has also been a phenomenal way to stay connected to myself through 6 years of sobriety and bouts of seasonal depression.

SCOTT: Having just turned 60 in this past year, it seems it can be a tricky gamble sometimes between pushing to a “next big challenge” (knowing you have parts wearing out) and selecting less risky races. I can say, with the encouragement I got from my family and coach, it was incredibly satisfying to go through a really great training block with a volume of training I never imagined. Additionally, to come out relatively injury free and then to be able to execute a race plan with no huge problems, is truly a wonderful feeling.

A couple that trains together learns to laugh a lot.

● CAN YOU SHARE SOME HIGHLIGHTS FROM YOUR RECENT RACE EXPERIENCE?

JESS: I think there were so many highlights during the race that it’s kind of hard to narrow it down to just one. One solo highlight would be coming out of the swim and realizing I just did THAT REALLY HARD THING on my own! One highlight with Scott would of course be crossing the finish line together.

SCOTT: Race specific highlights include the super nice weather and calm waters in Tempe Town Lake on race morning. A beautiful sunrise helped to calm the nerves.

● CAN YOU PROVIDE DETAILS ABOUT THE RACE, SUCH AS SIGHTS, SOUNDS, SMELLS, OR ANYTHING ELSE THAT CAPTURES THE ESSENCE OF YOUR EXPERIENCE?

JESS: I don’t do a lot of “road races” and I can’t believe how amazing the support feels at an Ironman. I’m used to the quiet of an ultra marathon where you can be alone on the trail for hours. I felt uplifted the entire race. I am definitely planning on volunteering at my local Ironman race in Salem next year. I want to give back that feeling to others! Arizona was special. The swim, even though I was nervous, was a really comforting body of water to be in. You can see both sides of the lake as you swim and I liked being able to spot the bridges I needed to swim under. The bike was beautiful, windy and challenging. The Arizona scenery helped the miles fly by. I really enjoyed the run as the sun set. Everything was lit up and there was this particular building across the river that was all lit up in blue lights and it made the night feel like a party!

SCOTT: Strangely enough I only have a couple thoughts on this. One, after training for 15-20 hours a week, often with music playing, the quiet on the ride was noticeable, only replaced with that distinct awesome sound of a sleek “super bike” whizzing by. Very cool. The other vivid memory I have is hearing the finish line cheers while running on the other side of Tempe Town Lake. It was a really nice cool evening, the lights were reflecting, and the sounds of the finish line were incredible. Finally, I think seeing the bright lights of each aid station kept me moving when I needed it.

● WHAT WERE THE BIGGEST CHALLENGES YOU ENCOUNTERED DURING THE RACE, AND HOW DID YOU OVERCOME THEM?

JESS: My biggest challenge was at the practice swim the day before the race. I had made sure to have plenty of open water swimming experience leading up to the race and was quite comfortable in different open water swimming situations, so it came as quite a shock when I had a panic attack as I was about to get in the water for the practice swim. There was a really lovely volunteer who saw the fear on my face as everyone was jumping off the dock, and he was kind enough to pull me aside and have me sit on the dock, dangle my feet in the water and then calmly talked to me. He told me to breathe deeply and focus on the first buoy in front of me, and to not worry because he would be watching me. I remember he said, “When you get to that first buoy, turn around and wave. You’ll see I’ll be watching you the whole time.” He just really calmed my nerves and helped me feel like I wasn’t alone. Having that happen definitely prepared me for how it was going to feel on race morning.

SCOTT: Leading up to race day, I had been struggling with the open water swim on a number of issues. This included overthinking race day: Will the water too cold? Or too warm for a wetsuit? Will the swim be canceled because the water isn’t clean enough? There was no end to the questions and stories circling in my head. It turned out, it was a perfect morning and the swim ended up being one of my favorite parts of this event. Very satisfying to say the least.

Jess before Saturday’s practice swim

● WERE THERE ANY SURPRISES OR UNEXPECTED MOMENTS THAT STOOD OUT TO YOU DURING THE EVENT?

JESS: Since this was my first Ironman race I don’t think there was anything unexpected because I didn’t really know what to expect. The only real unexpected moment was my own reaction to the OWS practice.

SCOTT: I was surprised (when I shouldn’t have been) at how strong that wind can get on the Beeline. 20+ mph gusts are no joke.

● HOW WOULD YOU DESCRIBE THE IMPACT OF THE VOLUNTEERS AT THIS EVENT?

JESS: The volunteers at this event were some of the BEST volunteers I have encountered in an endurance event. Not just one aid station, but all of them, from the support kayaks in the water (shout out to the guy who talked my nerves down while I clung to his kayak within the first 100 yards of the swim) to the teenagers with pom poms dancing around on the bike section to the fully stocked aid stations on the run where high fives were handed out until the late hours of the night! I felt supported and encouraged all day!

SCOTT: There are not enough ways to thank the volunteers at this event. Incredibly well-trained, helpful, very supportive and genuinely excited to be out there for the athletes. The back of the pack got treated like royalty.

● CAN YOU RECALL ANY QUIRKY OR UNIQUE MOMENTS YOU WITNESSED DURING THE RACE?

JESS: I think Becky’s swim sign, “You Can F@&cking Swim” was probably the best thing I saw ALL DAY! Plus I heard other people pointing it out and talking about it. That was a hit!

SCOTT: This is a tough one. Every person you see has a story. Some I completely made up in my own little brain while riding or running.

● DID YOU HAVE ANY INSPIRING INTERACTIONS OR CONVERSATIONS WITH FELLOW ATHLETES?

JESS: Oh many! The run is the one place that you can really have conversations with people and hear some of their stories. There were two things that inspired me the most at this race:
1. My husband not giving up when I knew he was struggling on the run.
2. I distinctly recall passing people on the second loop of the run, they were going out on the loop and we were coming in towards the finish line. I knew they probably weren’t going to make the run cutoff as they had 3-4 miles to go and only about 20 minutes. I heard one of them say it wasn’t going to happen. But they still kept going. They were still smiling and just forging ahead. That is the thing I love about endurance sports: there isn’t always a line of win or lose. All of us are out there for our own reasons and our “winning” may mean crossing the finish line or maybe it just means not giving up on our selves.

SCOTT: My wife and sister kept me focused, inspired, motivated and in the mile I was in. This is a really really good way to be successful in an endurance effort.

● COULD YOU SHARE WHAT IT FELT LIKE WHEN YOU ENTERED THE FINISHER’S CHUTE AND HEARD YOUR NAMES CALLED OUT?

JESS: I had been literally saying out loud to myself during the entire race “Jess, You are going to finish,” so when we crossed the finish line together, I just looked over to see the look on Scott’s face because I was so proud of us!

SCOTT: I’ve crossed a few finish lines, but I’ve never experienced a finish line like that. Energy, excitement and really nice people to assist with the “race brain” that I had. I’m so grateful for the organizational efforts to make that finish such a great experience.

● REFLECTING ON THE RACE, IS THERE ANYTHING YOU WOULD DO DIFFERENTLY NEXT TIME?

JESS: I might be the minority with this, but I rarely look back at a race or training phase and think “I would do *blank* differently if I could do it over.” I kind of like stumbling and learning and having “bad” moments to laugh at later. All the hard stuff makes me stronger and is such a big part of the whole story! Some races are a big physical win and some are a really big mental win! Either way, I gained something!

SCOTT: Not much. It turned out to be one the best race experiences I have had. I think I can attribute that more to being lucky enough to train for 16 weeks side by side with my beautiful wife followed by coming across the finish line together after she saved my race by pacing me. That, and having the most incredible sister in the world on route all day, providing coaching, support and a kick in the ass during a few low spots running.

● CAN YOU SHARE A SNIPPET OF YOUR JOURNEY LEADING UP TO THE RACE AND HOW THAT IMPACTED YOU?

JESS: So much training! But I really love that aspect. I didn’t know I would fall in love with cycling. That came as a surprise and I am so happy that I did because I have so many new adventures planned now. My main takeaway from the experience as a whole is that if my husband and I can get through training AND racing together. We can get through anything life brings. We didn’t just get better at swim, bike, run. We got better at comprise, gratitude, patience, expectations, and argument resolution… all the things that come up along the way we grew those skills too and it left us stronger individuals and a stronger couple.

SCOTT: I know I’ll be sorting out all the people I’m grateful for after this race. This list is long and the reasons are many. Some are professionals that provided very clear guidance and training plans. This included everything from nutrition, to forcing me to rethink my own training patterns (not an easy task I might add). Other professionals provided clinical help when my worn out parts were getting cranky. They not only encouraged me to race, they helped with finding me the resources I needed with literally days before the race. Others just knew how to help me in simple words of encouragement. It’s going to be a long time before I forget about this experience, and yes, I’m already trying to figure out what the next big challenge will be.

● WHAT ADVICE WOULD YOU OFFER TO SOMEONE CONSIDERING TAKING ON AN IRONMAN OR A SIMILAR ATHLETIC CHALLENGE?

JESS: My advice to athletes going into any kind of endurance sport or race is to take your time in training. Don’t try to squeeze it all into 3 or 4 months. As an ultra distance run coach, I know the importance of proper progression to avoid injury. Your cardiovascular fitness and muscle endurance will adapt much faster than your joints and ligaments, which take longer. Pushing too far too fast can lead to frustration, burnout and injury. Besides, your training takes exponentially longer than race day so you should plan to make it as fun as possible, creating those memories along the way!

SCOTT: Before anything else, just decide you’re going to do it. Don’t hold back. Don’t wait, Don’t think you’ll get another chance, Don’t wait until it’s more affordable.
A) Make sure you have the support of your family. It’s a big time commitment.
B) Get a coach. Best money spent. So much second guessing was taken away.
C) Trust the training. Especially during the taper and race week.

And that’s a wrap for Ironman Arizona 2023. I hope you enjoyed reading Scott’s and Jess’ experiences. I’m sending a huge shout out to both of them for taking the time to share their thoughts, especially in the midst of their busy lives. One thing that made me smile from ear to ear is that less than a week after crossing the finish line they texted me asking which Ironman they should do next (and hinted at pulling me along for the ride)! Looks like they might have gotten hooked!

Stay tuned…x Becky 🙂

Week #16 NYC Marathon Training: Counting Down, Visualizing, and Keeping it Moving Forward

The one-month countdown is on until our big day on November 5th, and I couldn’t be more fired up! The NYC Marathon and Team for Kids both do a great job of posting inspiring messages and Instagram videos to get us dreaming, visualizing, and staying pumped up to reach our goals.

Although my goal may have drifted and morphed into something wildly different than when I started daydreaming about it months and months ago, and then when I actually started training for it twenty weeks ago, I truly believe this is one of the best goals I’ve ever set: simply to have fun and fully enjoy the experience with my friend Janet. It feels perfect.

My training days now feel light, even on the most challenging days, because my entire focus is on enjoying the journey back to the starting line. I’ve thrown out the pressure of what I feel like I “should” be doing in terms of pace and outcomes, and have embraced the place I’m currently at in my mind, body, and spirit. It has been utterly freeing.

As I visualize myself running with Janet from Staten Island, over the Varrazzano-Narrows Bridge into Brooklyn, then up to Queens, then the Bronx, and finally back down into Manhattan, the overwhelming thing I see and feel in my mind is giant smile on my face and so much joy and gratitude wrapped around my heart that it lifts me ten feet off the ground.

Here’s a peek at my Week #16 training schedule looked like (Oct 2-8):

  • Mon 10/2: Run 5.25 miles (w/ 2.0 mile pick-up effort in the middle), walk with Jeffrey
  • Tues 10/3: Spin class 55 min medium EZ (21.5 miles), leg weights
  • Wed 10/4: Run 6 miles, undulating hills on Mt. Drive
  • Thur 10/5: Rest day
  • Fri 10/6: Run 5 miles with 4x80m strides, core
  • Sat 10/7: Run 14 miles (cutback week for the long run before next weekend’s 20-miler)
  • Sun 10/8: Rest & recovery day

Monday: I was still a little creaky on Monday morning after last Saturday’s 18-miler, but once I got moving, everything worked itself out so it was an enjoyable 5-miler with a push in the middle. Later in the afternoon, I went for a nice walk with my hubby and kept my body in motion, which usually helps, along with healthy nutrition and continuing to focus on recovery. This body isn’t 29 any more, but with some gentleness, It can usually be cajoled into finding its stride.

Tuesday: Just like last week, I used my spin class for an easy/moderate cross-training day to get my heart pumping and my legs flushed out. Normally I start my base around gear 13-14 and build up from there into the high teens or low 20s, but on easier days like this, I start more around 10 and keep the cadence high and lighter. Even when holding back, it’s still a sweatfest that leaves my heart pumping and my energy high. Days like this are about working with your body instead of grinding it down.

After spinning, I did a quick leg workout in the gym: extensions, curls, adductions, abductions, squats.

Wednesday: Just a straight-forward 6 miles of rolling hills on Mt. Drive, getting the legs ready for the course’s five bridges, and hills in Central Park.

Mountain Drive always puts a smile on my face with its windy road, oak trees, bougainvillea, scenic vistas, and unique houses, like the one in the top photo with a succulent garden on its rooftop, and mailboxes like this cyclist, whose bottom opens up for deliveries.

Thursday: On this rest day, I think I finally landed on a pair of shoes that may work for my sassy feet. It has been a lonnnnng time coming, with a lot of trial and error, but hopefully the fifth time is a charm–actually sixth (I forgot I tried the Hoka Challengers before this long line of shoes). Let’s go, Mach Xs. Please, oh please, work for me! I’m starting to feel like the Prince and the Pea.

All shoes lead to New York: Hoka Cliftons, Hoka Rincon 3s, Saucony Triumph 21, Saucony Kinvera, Hoka Mach 10

Friday: I started early on Friday because we are being hit with kooky hot October weather (definitely not sweater weather). 🙂 It was a really nice run, knocking out 5 miles at a gentle pace with 4 x strides at the end.

There were many highlights on this run, especially testing out these Mach Xs, which I really like.

Saturday: With our heatwave, I started early on my long run, which I was hoping would pay off in droves. Sure enough. So much joy. So much beauty. So many other runners out training along the waterfront. Did a 9 mile loop, refilled bottles, then another 5 mile loop. Soaked my legs in the ocean afterward and stretched on the beach. It’s mornings like these that take marathon training up a notch or two.

14 miles goes by quickly when you’re surrounded by beauty.
It has been a challenge to stay hydrated, but I try to stay prepped and ready to roll…

Sunday: Today is an active recovery day, walking, chilling out, eating good food, getting organized and prepared for the week ahead. I value this day immensely, and so does my big brown four-legged baby, Doodles. Recharging the batteries does wonders for one’s ability to believe that everything will come together beautifully on race day. When your body has a chance to absorb the load from the week and get fired back up to hit it again on Monday, you feel unstoppable.

Review of SIS (Science in Sport) : The course fuel for the New York Marathon is SIS Isotonic Energy gels. I had never heard of SIS, nor could I find it anywhere in my town (it’s from the UK), so I had to purchase it on Amazon to try it out in case I need to rely on one during the race. Here’s what I thought of it:

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Week #15 NYC Marathon Training: Upping Our Game

With just five weeks to go until race day, we are now heading into our peak weeks of training before we start tapering back down to get our batteries fully recharged before our big event. This is both an exciting and grueling few weeks because while we’ve been steadily building up our bodies to be able to handle the load, no matter how disciplined we’ve been with our training, we are still doing long runs of 18 and 20-miles in addition to all our other usual training. GREAT stuff all around.

These are also the weeks when we focus on putting it all together in earnest, working intently on our mental game, fueling our bodies well, and trying to get as much rest as possible.

I’ve said this numerous times before, but endurance events are 85-90% mental. If you skimp on training your mind in addition to your legs, lungs and heart, you will do yourself a great disservice. Long runs offer us perfect opportunities to work on steeling ourselves to the challenges and discomfort that come with this sport. How will you respond when fatigue hits hard? What will you do to keep moving forward when your feet are telling you they have other ideas? What kind of discipline and focus will you have to remember to fuel and hydrate like clockwork so you feel your best? What mental techniques will you use to help you reach your goals when the going gets tough?

For me it’s mantras, counting steps, visualizing, singing, focusing on what feels strong, not letting my mind wander too far so that I don’t space out my nutrition, and most of all it’s about swimming in gratitude. It’s celebrating the fact that I GET TO DO THIS and be part of this remarkable moment.

Never underestimate the power of gratitude. It has a way of wrapping itself around your pain and reminding you of how lucky you are that you get to experience this incredible journey–the one you so boldly signed up for so long ago, and trained your heart out to get to where you are. So many other people will never know the beauty of this adventure, so be in the moment and appreciate it all, especially during the hardest moments.

Here’s a peek at my Week #15 training schedule (Sept 25-Oct 1):

  • Mon 9/25: Run 6 miles (w/ 2.5 mile pick-up effort in the middle), strength 45 min. (Kim Miller Fitness legs/glutes)
  • Tues 9/26: Spin class 55 min EZ (15 miles), mobility work 25 min
  • Wed 9/27: Run 6 miles, undulating hills
  • Thur 9/28: Active recovery day–yoga, core, & foot exercises 35 min, walk with Jeffrey
  • Fri 9/29: Run 5 miles with 4x80m strides, core and mobility work 25 min.
  • Sat 9/30: Run 18 miles
  • Sun 10/1: Rest & recovery day, yoga, walks

Monday morning, short on time, I set out directly from my house instead of driving somewhere scenic, and knocked out a 6-mile run on nothing but concrete and asphalt. It wasn’t the most exciting route, but it was good mental practice for running through the streets of NYC. In the middle of the run I pushed the pace for 2.5 miles.

Feeling stronger each week, and spending time focusing on my mental game.
Monday afternoon was a quick strength and core session after seeing a chiropractor and getting my Covid vaccination.

Tuesday was another fun outdoor spin class at the gym with Kristine. I intentionally took it easy and used this workout to simply flush out my legs from Monday’s run in preparation for Wednesday’s run. I came across a quote somewhere the other day that said something like, “The sign of a maturity in a runner is knowing when to reign it in, and also having the discipline to do it.” I’m definitely a work-in-progress in that department, but today was a win.

Refueling after spin class with a garden salad and a fruit smoothie with protein.

Wednesday I felt strong after taking it easy on Tuesday, and knocked out 6 miles of rolling hills in the early morning. Repetez, s’il vous plait: “I like hills, I eat them up. I like hills, I never give up.” Mantras aren’t just for race day! 🙂

Testing another new pair of shoes (Hoka Rincon 3s again), still trying to make my feet happy for the long haul. Up and down hills today, getting my quads ready for the bridges of NY and the final push in Central Park.

Thursday was an active recovery day after yesterday’s hills, and in preparation for Friday’s 5-miler and Saturday’s 18-miler.

Mash-up yoga, core, mobility, foot exercises, and balance. Still trying to embrace pigeon pose and get past the “oy.”
Went on a nice morning walk with my main squeeze (aka my hubby Jeffrey, who also happens to be my #1 supporter). Clearly we’ve been married a long time when we meet up and discover we’re wearing the same kind of vibe. Next thing you know we’ll be wearing matching silk baseball jackets. 🙂

Friday morning was a steady 5-mile maintenance run, topped off with 4-5 strides at the end. I countered our gray weather with cheery color, fiery tunes, and thoughts drifting to race day.

Chasing the gray away and embracing the journey by being transported to NY in my mind during my run.

Visualization is a powerful training tool I lean on often for endurance events. For NYC, I begin by imagining myself at the starting line on Staten Island, swimming in gratitude, feeling all the feels, then taking off, light on my feet, soaking up the experience, smiling, running strong and steady, turning the crowd’s energy into my own, remembering to fuel and hydrate as I cruise through each borough, powering over the “forever long and quiet” Queensboro Bridge, and then being lifted off the ground by the indescribable energy reverberating from throngs of spectators as we turn onto 1st Avenue; making it all the way up to the top of the course at mile 21 then turning left and heading back down 5th Avenue into Harlem, knowing this is where it gets especially real; thinking about how I will focus on the parts of my body that feel strong, then count steps to stay focused, remind myself of tall posture and good form; then finally, oh finally, turning into Central Park where there last two miles will feel like forever, but knowing my mental toughness will help me find another gear to get across the finish line, all the while savoring every second and appreciating all that has gone into getting to this moment.

Saturday was an 18-mile dry run for race day, starting with carbo loading the night before, trying out shorts I plan to wear, practicing my fueling and hydration, testing out the shoes I’m hoping will work, and working on my mental game. This ended up being a great learning day, for which I’m eternally grateful, because some things did not work well for me. Traditional carbo loading did not feel good on my run so I will adjust that to a lighter pre-race meal and start with small carb meals/snacks earlier throughout the day. The shorts I had to planned to wear on race day continually felt like they were going to fall off (which Becca and I laughed about hysterically. Thankfully I discovered this during our quick warm-up loop not far from my car, and had also thrown in a back-up pair of shorts in my car so I was able to remedy the annoying problem before knocking out the other 17 miles.

Team B & B (Becca & Becky) sharing laughs on our long run.

Sunday is a whole lot of aaaaah (ie-rest, recovery, and reset) after yesterday’s long run. The deeper we get into training, the more important this day feels in order to be ready to knock out another run on Monday. Today is all about good food, nice walks, and friends and family.

Things I’m Loving Right Now

Training for a marathon takes a lot of time, as we well know. Finding time to make gourmet meals to replenish our bodies isn’t always easy, even with good planning, so I thought I would share a few ideas here that I have leaned on recently when there aren’t enough hours in the day (or energy in the body).

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Week #14 NYC Marathon Training: Honing the Details

Running a marathon is simple at its core: lace up your shoes, train for 16 to 20 weeks, then conquer 26.2 miles, hopefully while creating unforgettable memories all along the way. Obviously there’s a whole lot more that goes into it though: the details–and the details are what can make or break your level of enjoyment during the race, and training in general. This week has been about noodling out some of the details of the race, from fuel and hydration to shoes and clothing choices to timing and logistics, while at the same time consistently plugging away at training, one day, one work-out at a time.

Even though this will be my 10th marathon (including two I ran during IM races), I still get nervous/excited like it’s my first marathon all over again. The one thing that wraps me a warm blanket of calm on race day is hammering out all the logistics well in advance. Having an awesome training partner like Janet helps in that department, even though we live 900 miles apart (she’s in OR and I’m in CA). Texts and DMs have been flying back and forth during the week with thoughts and questions, all of which are coming together in my mind and then landing squarely on my hand-written “Race List,” something I always lean on for races and big events. Without my list, my mind spins in overdrive.

As John Wooden once said, “It’s the little details that are vital. Little things make big things happen.” Taking the time to think them through and test them usually pays off tenfold.

Here’s a peek at my Week #14 training schedule (Sept 18-24):

  • Mon 9/18: Run 5 miles, strength 45 min. (Kim Miller Fitness legs/glutes)
  • Tues 9/19: Spin class 60 min (23 miles), strength 20 min arms
  • Wed 9/20: Run 7 miles (track) 1.5 mile warm-up, 5x800s w/ 400 RI, 2 mile cool down, core 15 min.
  • Thur 9/21: Yoga 30 min, rest day
  • Fri 9/22: Run 5 miles, core and mobility work 25 min.
  • Sat 9/23: Run 12 miles, walk 1 mile with my hubby afterward
  • Sun 9/24: Rest & recovery day, yoga, walks

Monday: Nothing feels quite as good as starting the week strong, and being able to enjoy another fab fall-like run. I chose a new route to keep it fresh, which included a few little hills, knowing NYC includes five bridges with sneaky inclines and descents, along with several deceptive hills in the last few miles near Central Park. Practice. Practice. Practice.

Kim Miller Fitness app is helping me keep my strength workouts short, sweet, and focused

Tuesday was another heart-pumping outdoor spin class with my favorite instructor, Kristine. Good tunes, great vibes, and a killer workout with hills and sprint intervals, always leaving my spirits high and my body drenched in sweat. Afterward I did a short dumb bell arm workout session at the gym.

Wednesday was a “hurt so good” kind of training day with a 7-mile track workout, starting with a 1.5 mile warm-up followed by 5 x 800m intervals with 400m recovery intervals, finishing with a 2-mile cool down. Good stuff. Felt great to finally move my feet a little faster.

What started out as a cool morning quickly heated up so I had to lose the hat, peel off my arm sleeves, and consume two bottles by the end of my workout.
It has been a while since I’ve done speedwork so I was especially diligent with stretching, foam rolling, Theragun’ing, and rolling my calves with “the stick.”

Thursday I opted for yoga and foot exercises, and then went on a 1.5 mile walk at Lake Los Carneros with my hubby. All in all, a nice recovery and reset day.

Rest is good for the soul. Since I’m not planning to win New York :-), I’m trying to settle into my training plan and tweak it to fit where my body is at so I get to the starting line in one piece.

Friday was a 5-mile maintenance run, which I chose to knock out on Mountain Drive, a scenic, windy road in the foothills of Santa Barbara. It never disappoints with its views and gently rolling hills.

Later in the afternoon it was time for some core and mobility work.

Saturday’s long run was shorter this week (12 miles) to get the body rested up for next week’s 18-miler. I had the pleasure of running the first 8 miles with my friend Becca (the other B in Team B & B), who is currently training for a half marathon. Yay Becca! We ran from Leadbetter Beach to Montecito and back on another spectacular SB morning. The miles flew by so quickly, we almost blew past our turnaround point. That’s the power running partners. Afterward, I finished up with 4 more miles–up Shoreline Drive on the Nite Moves course and back. It was noticeable how much longer those 4 miles felt solo.

Time zips by when you’re laughing and telling stories. On the last part of my run, when I was solo, I finished my audiobook, A Race Like No Other: 26.2 Miles Through the Streets of New York, which not only got me even more excited about the race, but got me circling back to honing the details.

Here are a few of the details that are getting sculpted into shape…

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Week #12 NYC Marathon Training: Showing Up

Much of marathon training, and life in general, is about showing up. It’s the simple act of getting out the door, embracing the challenge, and putting in the work, even if your motivation is waning. It’s about getting through aches and pains, life’s scheduling challenges and the onslaught of mental fatigue that often comes with week after week of training. It’s about keeping your eye on the prize, even if that prize still feels like it’s miles away.

That is what this week was about for me: showing up.

Some days training was a struggle, other days it was like butta, but each day of dragging my hiney out the door added a drop of grit into the mental toughness bucket because I didn’t allow excuses to creep into the day.

No matter how much you love running, you will absolutely have days when you’d like to do anything but run. It’s usually those days that are the most important because figuring out ways to overcome your mental block becomes gold on race day, especially when you hit rough patches (and there will definitely be rough patches during a marathon).

Here are a few mental strategies that have helped me over the years:

  • Create personal mantras. One I lean on often when my motivation is waning is: “Don’t think, just go.” I simply shut down my brain, block out all the things that are pulling me in a different direction, lace up my shoes, and go through the motions of getting out the door. Once out the door, everything usually falls into place. On the run I repeat, “Just keep moving forward.”
  • Know your “why.” Lean into why you decided to commit to running a marathon. Every person has a different reason. Maybe it’s a Bucket List item. Maybe it’s a milestone celebration like turning 40 or 60. Maybe it’s a cause like Team for Kids, or in honor of somebody. Whatever it is, write it down and put in somewhere prominent so you look at it every day.
  • Visualize. Imagine yourself running through different parts of your race and visualize yourself successfully crossing the finish line. Internalize how incredible it will feel to reach your goal.
  • Focus on what feels strong. This is especially helpful during a run. If your calves are grumpy, focus on your core. If your quads are screaming, focus on engaging your glutes. No matter what, you will be able to find strength somewhere in your body, especially your heart and mind.

Week #12 training schedule (Sept. 4-10)

  • Mon 9/4: Run 5 miles EZ recovery run (Goleta Beach bike path), strength 35 min
  • Tues 9/5: Spin class 55 min, strength 30 min, walk 2 miles
  • Wed 9/6: Run 6 miles tempo run (SBCC track and waterfront)
  • Thurs 9/7: Run 3 miles EZ (Lake Los Carneros), walk 1.2 miles
  • Fri 9/8: Rest day, walk 1.5 miles
  • Sat 9/9: Race She.Is.Beautiful 10K plus 1.25 mile WU and 1 mile CD (8.25 miles total)
  • Sun 9/10: Rest day, walk 1.5 miles
Monday, Monday, so good to me [cue the Mamas & the Papas]…easing back into the week with a nice little recovery run from Goleta Beach.
Tuesday’s workout was fueled entirely by caffeine, heart-pumping music, and an awesome spin instructor. Thank you Kristine for always bringing your positive energy to keep us going!
Wednesday, I was feeling a little creaky, but there’s nothing like a good warm-up and an inspiring audiobook, (A Race Like No Other: 26.2 Miles Through the Streets of New York), to get you in the right frame of mind to knock out a solid 6-mile tempo run along the waterfront on a gray morning. I always look forward to my veggie sammies afterward with a protein smoothie.
Thursday early morning 3 mile cruise around Lake Los Carneros, sporting my “Dream Big” hat for a little motivation, with a big shout out to my friend Jenni Miller and the Smith-Magenis Syndrome research foundation, who created these hats to support this important cause. It always gives me perspective and inspiration when I wear it. After my run, I had the joy of finally catching up with my friend Emma, whom I hadn’t seen all summer. Making time and creating balance while training is the secret sauce to a happy journey to the starting line.
Friday was a rest day, so I took a nap, went for a nice walk in nature with my hubby, then tried to figure out what kind of “get-up” I was going to throw together for Saturday’s She.Is.Beautiful 10k. I love this race, which I’ve run 4 or 5 times, and always like to bring a little flare to the morning. These were my options. And this is what I ended up choosing…
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Avoiding the Comparison Trap and Adding More Cowbell

I live in a community overflowing with extraordinary athletes—ultramarathoners, Masters Cross-Country Champions, Olympic hopefuls, Ironman World Championship competitors, endurance cycling champions, the list goes on and on. Perhaps you do too.

With so many people doing so many remarkable things, it’s easy to get swept up in the comparison trap.

Back in April I shared a post with you that I was doing the Mt. Everest Cycling Challenge—something that felt like a fairly badass challenge for me, and something that would push me outside my comfort zone and help me build my fitness for my upcoming marathon training.

I’m happy to report that I completed that challenge, which means that during the month of April I climbed 29,032 ft. of elevation—the elevation of Mt. Everest—cycling 350 miles in the process. It took me 13 rides, ranging from just under an hour to nearly 4 hours, with elevation ranging from 600 ft on the shortest ride to 3,750 ft on the toughest ride. This was no easy feat for me, and I had to dig deep to do it, especially during an extremely busy month.

Even though I should have been celebrating my effort and doing a happy dance for reaching my goal, I couldn’t help but compare myself to others doing the challenge, some of whom triple and quadruple summited. One guy even summited an incredible 6.5 times (climbing 189,754 ft.), becoming a member of the Everesting Hall of Fame! I also found myself comparing my effort to all the other wickedly strong athletes on Strava who knock out this kind of crazy riding all the time.

Suddenly I felt ridiculous.

It took me a minute to get over myself before I realized how ridiculous it was to feel ridiculous.

Slapping myself upside the head I laughed at myself during this wobbly mental moment. “Girl, get out of your head. You know it’s the journey. It’s the effort. It’s the growth. It’s the building of mental toughness. It’s not about what Mr. 6.5 Summit Man” is doing or anyone else. It’s a personal challenge. Period. It’s knowing you set a goal and you poured your weary ass into it and crushed it.”

I share all of this with you to implore you not to do what I did. Please avoid the comparison trap at all costs.

As Theodore Roosevelt proclaimed,

“Comparison is the thief of joy.”

I couldn’t agree more. When you focus on other people’s accomplishments and compare them to what you are doing, it sucks the joy out of your journey. You’ll no longer revel in your own progress, nor find beauty in the day-to-day effort you put in along the way. Comparing can make you feel like you don’t stack up, but that is utter nonsense.

I repeat, UTTER NONSENSE.

Don’t let this stuff mess with you. There will always be people doing more off-the-chart things, but there will also be people sitting on a couch never imagining being able to run a single mile or swim a single lap. It’s not about them. It’s about you.

So I’m here to remind you: YOU BE YOU. Wear your excitement on your sleeve and celebrate each little step along the way as you work to grow, improve yourself, and chase after new goals. There’s no better feeling than reaching outside your comfort zone and pushing into new territory.

This doesn’t mean you can’t be happy for your friends and fellow competitors and celebrate them with unbridled gusto. There are enough cowbells to go around for everyone, so ring them loud and proud, both for yourself and for others. Be proud of yourself for your effort and be inspired by their hard work, dedication, and personal sacrifices, which are all part of what propelled them to the next level.

The fitness community is the perfect place to flex the most important muscles we have: those that lift others up.

You may not know this, but I can guarantee you there are a whole lot of people ringing their cowbells for you at this very moment. I will always be one of them.

With hugs, high-fives and cowbell fever…go get it!

xo Becky