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…Continue reading →
It has been eons since I’ve posted, and for that I can only sigh. It seems that when my training started ramping up, so did “life,” which means that writing and sharing my journey back to NYC became a luxury I didn’t have time to indulge in besides a quick Instagram story here or there. I’m back now though, and even though the weeks have already started to blur together like a Polaroid dipped in water, I’ll try to bring you up to speed with a quick recap of the past eights weeks.
In a nutshell, training has been filled with high highs, a few low lows, and a whole lot of regular training days thrown in all along the way. It’s been a sweet dance of savoring the journey and reveling in the effort of pressing personal fitness boundaries again, while also managing the frustration of trudging through several weeks of healing injury setbacks–the price paid for pushing too hard too soon.
Here’s a look back at my training schedule (July 10-Sept 3). I share all the minutia here because I also consider my blog a digital diary, which I enjoy circling back to at times. If you aren’t interested in the daily details you can scroll down to Things I’ve Learned.
Week # 4: Healing hip/glute/SI injury, but still trying to keep moving forward Mon 7/10-XT (swim 525 y, spin 25 min, elliptical 1.25 miles, strength 15 min) Tues 7/11-Rest day and retail therapy buying new fuel and Hoka Clifton running shoes [ !! 🙂 ] Wed 7/12-Strength 40 min Thur 7/13-Spin class (60 min, 25 miles), strength 20 min Fri 7/14-Elliptical 1.5 miles, walk 1.25 miles Sat 7/15-Elliptical 1.65 miles, tested running on treadmill .25 mile (no bueno), strength 10 min Sun 7/16-Walk 1 mile
Week #4 You know you’re an optimist when you’re buying new fuel and shoes while you’re injured.
Week #5: Still healing Mon 7/17-Elliptical 3 miles Tues 7/18-Pool running 50 min Wed 7/19-Walk 1 mile Thurs 7/20-Spin class 40 min (12 miles), walk 1 mile Fri 7/21-Jog 1 mile on treadmill, pool running 30 min Sat 7/22-Core Sun 7/23-Run 3 miles
Week #5 still healing–pool running and an emphasis on going especially easy, gently stretching, and good nutrition helped me turn the corner. Love all the apricots from our tree this time of year!
Week #6: Slowly getting back at it Mon 7/24-Elliptical 3 miles Tues 7/25-Spin class (60 min, 21 miles), strength 40 min Wed 7/26-Run 4 miles EZ at Lake Los Carneros, walk 1.5 miles, core 25 min Thur 7/27-Swim 1025 y, pool running 15 min, strength 10 min Fri 7/28-Run 3 miles EZ at Ellwood Bluffs trail Sat 7/29-Run 8 miles w/ 1-minute walk breaks Goleta Beach bike path Sun 7/30-Rest
Week #6 slowly getting back at it–just trying to stay consistent
Week #7: Trying to build back up Mon 7/31-Run 4 miles (Nite Moves course) Tues 8/1-Spin class (45 min, 12 miles), strength 35 min Wed 8/2-Run 5.75 miles w/Becca at East Beach (Go Team B & B!) Thur 8/3-Yoga 35 min Fri 8/4-Run 3 miles at Ellwood Bluffs trail run Sat 8/5-Run 10 miles w/ 1-minute walk breaks (UCSB Campus Point, More Mesa, Goleta bike path–took a spill and injured my elbow–argh! are you kidding me?) Sun 8/6-Rest
Week #7 trying to build back up and not lose my mind when I added an elbow injury to the mix. WTF?
Week #8: A busy week calls for consistency with flexibility Mon 8/7-Run 4 miles on Patterson bike path, strength 15 min Tues 8/8-Rest day, Core 10 min (Taylor Swift concert in LA!) Wed 8/9-Run 4 miles at Lake Los Carneros after getting home at 3am from TayTay, Elliptical 2 mile Thur 8/10-Spin solo 48 min, strength Fri 8/11-Run 3.2 miles w/Becca at Goleta Beach bike bath Sat 8/12-Run 10 miles in the evening w/ 1 min walk breaks along the waterfront and at SBCC track Sun 8/13-Rest, Walk 1 mile, (helped friends move)
Week #8 A busy week calls for consistency with flexibility. I don’t usually like to run in the evening, but had to squeeze my 10 miles in late. It ended up being one of my favorite runs. #dontthinkjustgo
Week #9: After a storm comes a rainbow Mon 8/14-Run 4 mile trail recovery run at Ellwood Bluffs, core 30 min Tues 8/15-Spin class ez (50 min 11.5 miles) Wed 8/16-Run 5.71 miles w/Becca on the She.Is.Beautiful 10k course Thurs 8/17-Spin class (45 min), strength 35 min (elbow still healing), walk 1 mile Fri 8/18-Drive up to San Francisco to take my daughter back to college (epic) Sat 8/19-Drive back from SF before the storm hit. (doubly epic) Sun 8/20-Run 12 miles w/ 1-min walk breaks from Leadbetter Beach up around Douglas Preserve and back down to East Beach and back
Week #9 A fair amount of stress wrapped itself around this week with taking my daughter back to school in San Francisco, a C_r_a_Z_y drive both ways up and back on the 101 (an overturned celery truck may give you a glimpse into it for starters), and a hurricane heading our way for the first time in a century. But, of course, it all worked out, and as Katy Perry tells us, “after a storm comes a rainbow.”
Week #10: Steady as we go Mon 8/21-Core/strength 35 min, walk 1.5 miles, PM stretch Tues 8/22-Elliptical 3 miles, run .50 miles on treadmill Wed 8/23-Run 5.5 miles (SBCC track and hill repeats at Leadbetter, strength 35 min Thurs 8/24-Spin class 45 min, strength 45 min Fri 8/25-Run 3 miles (UCSB Campus Point trail run), strength 30 min, walk 1 mile Sat 8/26-Run 7 miles w/ Becca (UCSB Campus Point and Goleta bike path) Sun 8/27-Rest, walk 1 mile in nature
Week #10 steady as we go-enjoying the journey, especially running with my friend Becca, who always adds a dollop of light and levity to our miles.
Week #11: Finally feeling strong again! Mon 8/28-Run 4.75 miles w/ rolling hills on Mt. Drive, strength 35 min Tues 8/29-Spin class 50 min, strength 40 min Wed 8/30-Run 6 miles at SBCC track w/ some 800s and 400s Thur 8/31-Spin class 55 min, strength 30 min Fri 9/1-Run 4 miles Goleta Beach bike path and UCSB (testing more new shoes) Sat 9/2-Run 14 miles w/ 1-min walk breaks (Hendry’s Beach, Modoc bike path, Cliff Drive, Douglas Preserve, Shoreline Park, back down to Hendry’s) Sun 9/3-Rest, walk 1.5 mile
Week #11 feeling strong again-stoked to be up to 14 miles, and loving a hint of fall in the air
Things I’ve learned
The older you get, the more closely you need to listen to your body. Ignoring niggles and telling yourself “It’s not that bad” when you feel an ache or a twinge doesn’t often pay off. Twenty-five years ago, when I ran my first marathon, I know for certain I got away with a lot more if I over-trained, under-slept, or over-indulged. At 57, there’s much less room for error. Rest and recovery are as important as reaching new distances or pace numbers. Mobility, mindfulness, and quality nutrition are as important as day after day of quality training.
Instead of pushing back against a body that has had the privilege of enjoying so many fun fitness adventures over the decades, and now may carry a few creaks and scars from those indelible moments, it’s time to lean in and embrace this it for what it can still do and celebrate every step, no matter what speed it cares to move. It’s truly a gift to be able to keep running and challenging ourselves, and a gift that many, many people in this world never get a chance to experience. Can I get a “Hell yeah sister” from anybody else who knows exactly what I’m talking about? 🙂
Rest and recovery are as important as reaching new distances and pace numbers. Mobility, mindfulness, and quality nutrition are as important as day after day of quality training.
~The evolving athlete (me)
Highlights
With the help and generosity of so many of you, I’ve not only reached my $2,620 fundraising goal for Team for Kids, but surpassed it!! I’m so appreciative of all your good wishes and your help in paying it forward to the next generation of runners. Thank you!!!
Congratulations to Anna Stump for winning a new pair of Hoka running shoes during my fundraising giveaway for Team for Kids. I hope they make your feet happy and your heart full as you log your miles, knowing you have supported a great cause and are helping make a difference in the lives of kids.
Even though I’ve reached my personal fundraising goal, there is no finish line when it comes to raising funds to help kids continue to live an active and healthy lifestyle. If you’d still like to contribute to Team for Kids, you can do so HERE. I’d be thrilled to raise just $200 more to reach an even $3,000 by October. Who is in?
Things I’m loving right now
I’ve been struggling to settle into running shoes this training season because my feet are getting a little more sassy. The latest pair I’m trying is Saucony Kinvara 14s. They are light, breathable neutral shoes for short-medium distances. So far, so good! Bonus–they were super discounted. The color might be a little too bright for some, but not for me! Bring on all that sunshine on my feet. 🙂
Lately I’ve been setting aside my beloved music and opting for an audio book during my long runs to mix things up. I’m really enjoying Liz Robbins’A Race Like No Other: 26 Miles Through the Streets of New York. It takes me right back, reminding me why I’m working so hard to get to the starting line again. It’s all about the unique energy, diversity, and quirky details of the city…and then of course, the running.
Even though I’ve been lifting weights on and off since high school and am familiar with all kinds of strength exercises, I realized I was haphazardly throwing together my core and strength work, or spending way too much time overthinking it. Instagram has a way of “reading our minds” [#eyeroll] and Kim Miller Fitness’ strength training for runners kept popping up in my feed. I liked her approach so I finally decided to give her app a whirl. It has been great, saving me time, introducing me to new exercises (videos included), and taking the brain strain out of this important component of training. Link to check it out: Kim Miller Fitness Insta: kimrunsthemitten
I hope you’ve enjoyed this little catch-up session. Thanks for coming along on this long and winding journey with me! I love sharing it with you!
I’m heading back out the door for a run now, but drop me a comment if you can spare some of your precious time, and tell me one thing that has made you smile over the summer with your fitness, or life in general. Positive energy is contagious. Let’s spread it far and wide!
xo Becky
PS: If you’ve missed any of my previous NYC Marathon posts, you can click here to check them out:
I couldn’t think of a more appropriate reminder this week. Credit: Leo Soleoado
It has been a week of highs and lows and a whole lot of recovery, reflection, and rollicking fun.
On Monday I launched into the week fired up, ready to take on a speed work session that I knew would push me hard: 16 x 200s on the track. And indeed it did. When it was all said and done though, I left tired, of course, but feeling strong. The best part was that it was an excellent mental boost pushing through the discomfort that comes with trying to regain running fitness. I ended the day doing 40 minutes of core work and foot exercises, then focused on recovery—eating nutritious food, re-hydrating, stretching, foam rolling, soaking, massaging my legs with my Theragun, then elevating them on a wall, and finally, going to bed early. Boom. All good stuff.
Monday pushing around the red oval followed by core and foot exercises.
Tuesday was the 4th of July and I was happy to be able to give back to our running community by volunteering at a local 5k trail race, the Semana Nautica at Elings Park. I loved seeing many of my friends crush this tough course–with smiles on their faces, no less!
Race day on a cool, gray 4th of July. Go John and Ashlee!!!
My Tuesday training schedule called for cross-training so in the late afternoon I did a short run on our ElliptiGo in the garage followed by some upper body strength work and stretching. After yesterday’s toughie at the track, I took my recovery day seriously.
Tuesday ElliptiGo cross-training, arm weights and stretching.
Wednesday is when things took a turn. An easy 6 mile run was on my schedule with a prescribed 10:37 pace. While I felt good during the run, hitting not only my pace down to the second during those 6 miles, and focusing on my cadence and technique, I knew in my heart of hearts that the pace I was running was not truly “easy”—especially on a warm afternoon with little sleep the night before. You know where I’m going with this…
A warm afternoon 6 miler on a blue sky day. Loved some cool watermelon afterward.
At about mile 4.5 my body let me know. Specifically, my left S.I./glute/hip started feeling a little jacked up, and even though I knew better, I pushed to the end because I told myself that it wasn’t that bad. How many times have we all said those same delusional words to ourselves over the years, only to pay the price for our stubborn determination? Or is that just me? Argh.
Needless to say, it did not go well. By the time I got out of my car back at home, I could barely put weight on my foot without shooting pain to my hip and lower back. Out came the ice, Advil, arnica, foam roller, lacrosse ball and yoga mat for stretching. This chica was not messing around. Later it was a soak in epsom salts and more arnica and ice.
By morning, it felt a little better so I optimistically foolishly decided to head to my Thursday spin class where I cranked out some high octane miles. I did relinquish high gears and climbing out of the saddle, but still put in a significant effort. Afterwards I did a quick lower leg weight session on machines where I could sit. The universe did me a favor and saved me from myself though, when a phone call pulled me away from the gym and sent me to go work on something that needed immediate attention. It’s a good thing because a short while later, my lower back/glute/hip was completely off the rails.
Here’s where the logical, smart person in me finally took over…
Like the sign says at Women’s Athletic Club of Santa Barbara, “It doesn’t get easier, you just get stronger.”
Getting back into marathon training shape has felt harder than I imagined it would (and should) be, but as I give myself grace, relax about my current pace, and just focus on the purpose of each run, enjoying the journey along the way, I’m starting to feel like I’m heading in the right direction again.
Small differences. Sweet moments of joy. Tiny increases in my speed and cadence. A little less huffing and puffing. A little more gliding. Each contributing to a renewed sense of positivity.
The hardest part is being patient with myself, even though I know full well this is not a sprint, but rather a long, winding marathon adventure, filled with zigs and zags, hills and valleys, and a whole lot of time to think and appreciate the process.
What made the difference this week, besides patience and consistency, was adding in a little speed work, reminding my body that it could get out of first gear and hold up to the additional load. Nothing crazy, just some up tempo running and a 1-mile time trial. Even more than the physical gain, the mental gain was just what I needed to reassure myself that my body could hold up to the strain. Having a history of injuries during marathon training over the years, I’ve likely been overly cautious as I’ve been building back up, but now I know as I ease into it, I can trust my body, which is unbelievably freeing.
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!
My friend Janet and I are running the NYC Marathon together on November 5th.The two of us have been friends for nearly four decades after being thrown together as college roommates our freshman year at Lewis & Clark College. We took this selfie back in April during a run we did when she was visiting from Oregon. We were laughing so hard, it’s lucky we didn’t fall off the cliff!
When I signed up to run the New York City Marathon with my friend Janet last November, I was incredibly excited, but because it was so far off, it felt more like a gauzy notion than a substantive goal. If you want to know how it all started, you can read my blog post about it HERE. Now, with 20 weeks to go, this shit just got real. I couldn’t be more fired up, focused, and ready to take on four months of disciplined training.
My number one goal is to get to the starting line in one piece. That means staying healthy, happy, and injury-free, ready to charge through the five boroughs of New York with Janet who is running her first full marathon. Let’s go! There is nothing like your first marathon, and I can’t wait to share that experience with her.
My second goal is to savor this special journey back to the Big Apple. This will be the 25th anniversary of the first time I ran the New York City Marathon. My first adventure through the city back in 1998 got me hooked on marathons for life. It became the first of nine marathons I’ve run so far, including two which were part of Ironman triathlons. I’m especially excited to return to the Big Apple to run my 10th marathon and soak up that “Only in New York” energy.
My third goal is to raise funds for Team for Kids, a fantastic nonprofit that brings free health and fitness programs to schools in NYC and across the country. Team for Kids focuses on developing healthy attitudes toward running and physical activity, building confidence, and boosting motivation, which of course, is totally my jam. By being part of this team and raising funds, I’m thrilled to be able to pay it forward to the next generation of runners so they can experience all the joy and life-changing benefits this sport has to offer.
Here’s a snapshot of what my first official week of training looked like:
Week #1 (June 18-25)
Sunday: Run 55 min easy pace [5 miles] plus 10 min dynamic warm-ups and 10 min cool down and stretching
Monday: REST (walk, core and foot exercises, and stretching)
Tuesday: Cross-train (45 min spin bike [12 miles approx], 30 min strength training)
Wednesday: Run (45 min easy pace [4.2 miles] plus 10 min dynamic warm-ups and 10 min cool down) as well as 30 min core exercises, and 10 min foot exercises
Thursday: Cross-train (45 min spin bike class with Kristine [13 miles approx], 30 min strength training)
Friday: Cross-train (45 min elliptical [4.5 miles], 15 min rowing, 30 min core exercises)
Saturday: Run (76 min easy pace [6.5 miles] plus 10 minute dynamic warm-ups and 15 minute cool down walk/jog), as well as foot exercises and stretching
Sunday: REST (walk, foot exercises and stretching)
Snapshots:
Sunday long run 5 miles easy paceTuesday x-t spin bike plus weightsWednesday 4.2 miles easy paceFriday x-t elliptical running 4.5 miles, plus rowing and coreSaturday long run 6.5 miles easy pace. Road, bike path, trail, sand and a nice ice bath for the legs in the ocean afterward
Highlights:
• Spectacular weather after three months of Graypril, May Gray and June Gloom.
• The simple fact of being consistent and knowing one week is officially in the books. And looking forward to rocking next week!
• Raising $860 for Team for Kids in the first week of fundraising. Thank you to James & Hensley, Jenni, Emma, Sarah & Richard, Susan, Jen, Deborah, Kirsten, and Christina! With your generosity, we are now 1/3 of the way to my goal of $2,620 (for the 26.2 miles I’ll be running). My gratitude runs deep.
If you’d like to support my marathon effort and help create running programs for schools across the US, and get kids fired up about a lifetime of health and fitness, click on the link to my Team for Kids fundraising page HERE. No donation is too small, and for every $10 you donate, you will automatically be entered into my giveaway for a pair of Hoka running/walking shoes. All the details are in the link.
Cheers to our awesome fitness community, setting new goals and to kicking off another adventure!
Repeat after me: the best investment you can ever make is in your own health.
Some days it’s easy to put everyone and everything ahead of your own health and well being. I’m just going to leave this here as a gentle reminder to prioritize your week so you are able to feel your best. Do that yoga, go for that walk, run those miles, lift those weights, eat that healthy food. Do your thing. Then embrace that feeling, smile from the inside out, and watch as everything else falls into place.
Last Friday I completed a 31-day fitness challenge called the 10/10/10 Challenge (10 push-ups, 10 squats, and either 10 minutes of plank rotations or 10 minutes of core exercises). I intentionally created this challenge to be “short & sweet” so that with some effort, it was completely doable. The goal was simply to be disciplined and work hard every single day of March to get stronger, no excuses.
I’m happy to say “MISSION ACCOMPLISHED!” In fact, I enjoyed it so much that I was inspired to extend most workouts to more in the range of an hour with multiple sets of push-ups, squats, and other assorted core exercises. In 31 days I ended up doing over 900 push-ups, 1000+ squats and lunges, dozens of plank rotations as well as a variety of core exercises with body weight, bands, and dumbbells.
Besides the fitness gains and the mental toughness gains, I learned a few things during this challenge, which I thought I’d share with you. Here are my thoughts . . .
• Action begets motivation. Don’t wait until you are motivated to get started. Just get started, even if you don’t feel 100% ready or your life isn’t 100% lined up. Starting is the first, and most important step. Once you take the plunge, you will be surprised how motivated you will become, especially when your consistency starts paying dividends in terms of energy, strength, and confidence. The more you do, the more motivated you’ll become.
• Focusing on progress over perfection makes it all the more enjoyable. Instead of getting discouraged by how far you feel like you still have to go, just show up and do your best each session and give yourself grace, followed by big kudos for your effort. The results will come. The joy is in the journey.
• If you are trying to improve your strength and do it without straining or injuring yourself, I highly recommend getting a selfie tripod for your phone so you can film yourself–especially if you work out where you don’t have a mirror. It may sound narcissistic, but filming yourself makes it easier to see your form as well as your imbalances and weaknesses. You may feel like your hip is at a certain angle, your leg is at an optimal height or knees are aligned, but until you actually see yourself doing each exercise, it’s hard to know, especially when you are trying new moves. It’s like having an impartial review at your fingertips, which is invaluable.
• Making yourself and your workout environment “happy” will make your session all the more motivating. Put on your favorite pump up music, open the blinds or turn up the lights, wear your favorite workout gear (if you’re like me, bright colors make you feel cheerier and more energized). Make sure your body is properly fueled and hydrated so you feel good instead of trying to complete your workout while running on low. It’s often the little things that make the biggest differences.
• Have your gear organized and laid out the night before so you don’t waste your precious time looking for items. When you have even the smallest elements of friction in your routine (ie–having to search for your shorts or find your watch, keys, or dumbbells), it sets a frustrating tone, and it also leans into procrastination. If everything is ready for you to hit it without thinking or working too hard, you are likely to get it done and not be pulled toward other things.
• Mixing up your routine and your workout locale can keep things fresh and interesting. Even if your goal is simply to do squats and push-ups, there are many variations of these exercises, which are equally beneficial. Why not mix up sumo, goblet, regular, and one-legged squats? Change it up to avoid getting bored. Google, Instagram and YouTube are excellent sources for new ideas. In terms of location, even if you are a creature of habit, always going to the gym, or always going to the track, or always working out at home, changing your routine every once in awhile will add a spark to your workout. I highly recommend getting outside. Fresh air and blue sky are intoxicating.
Below I’m sharing a few snaps from our recent 10/10/10 Challenge, representing 12 of 31 days of fitness. I hope your fitness journey is filled with untold joy and your strength grows day by day. Power on, my friends! I’m rooting for you all the way!
Back in December 2021 I challenged myself to cycle every single day of the month to get my legs back under me and begin building my mental and physical base to kick off Ironman Training. I chose the difficult month of December because I knew how hard it was to be consistent during the holidays, special events, and less-than-spectacular weather.
Riding 31 days in a row seemed epic at first, and there were definitely days I did not want to get on my bike, especially in the pouring rain. But because I committed to this personal challenge, and shared my goal with my friends and family, and Instagram connections, I dragged myself out the door and onto the road every single day (or on a spin bike at the gym, or my bike trainer in the garage). I didn’t miss one ride, and by the end of the month I had logged 809 miles and over 14,000 ft. of elevation. More importantly though, I reminded myself that I could do hard things and indeed loved doing hard things. Mission accomplished.
• • •
Fast forward to the beginning of 2023. After successfully completing Ironman California in late fall 2022, and letting my body recover for a couple of months, I launched a push-up challenge to work on my much-needed upper body strength. Push-ups have always been my nemesis, even though I strength train and swim. If you want to read the full details of this challenge, you can pop back to my previous blog post HERE. In a nutshell, it was a simple concept: starting with one full push-up on the 1st of January and working up to thirty-one full push-ups on the 31st. To build strength along the way I also added knee push-ups and inchworms and Pilates push-ups in addition to other usual fitness exercises.
I won’t lie. It was hard. Really hard.
What made it less difficult though, was inviting my friend Emma to do it along with me. We cheered each other on and held each other accountable, and when we completed our challenge, we hooted, hollered, high-five’d and celebrated over a tasty meal at a wonderful restaurant.
When our January push-up challenge wrapped up, Emma and I both knew we still had a lot of work to do to improve our strength and form–especially getting ourselves all the way down to the ground, so we decided to repeat the same thing in February. This time I invited my friends Janet and Robert, my brothers Tim and Scott, and my sister-in-law Jess, who were quick to join the fun. Our little group plugged away each day, doing our daily push-ups on top of our other personal fitness training, sending each other photos or videos, cheering each other on, and checking in when someone got quiet. Once again, we got it done. Having a larger group made it all the more fun, especially celebrating each person with a virtual mini trophy and Rocky music.
Today’s post is brought to you by a whole lot of joy and a big sense of accomplishment for doing something hard every damn day of the month of January. 💥💥💥
“What was that?” you ask.
While this is most likely only exciting to me, I share it with you in case it might stir up some ideas about something you’d like to challenge yourself to this year.
On January 1st I kicked off a much-needed 31 Day Push-up Challenge. Even though I had worked up to doing 10-minute plank rotations during Ironman training, could do upward and downward dogs until the cows came home, and could swim 2.5 miles, I could not do one freaking full push-up. It was shocking and quite frankly, embarrassing. Clearly I hadn’t worked those muscles, and perhaps even babied them more than necessary when coming back from a torn rotator cuff.
Sooooo after inviting my fabulous friend Emma to be my accountability buddy, we launched our challenge on January 1st.
Here’s how our simple concept worked:
Day 1: Do 1 full push-up.
Day 2: Do 2 full push-ups.
Day 3: Do 3 full push-ups… you get the idea…all the way to 31 push-ups on January 31st.
The first one was shaky, frustrating, and nowhere near the ground, but it was a start. ✔️ Day 2 wasn’t much better, but I followed each day with 20 knee push-ups, which I could do semi-fairly okay—even though they were also shaky–continuing that for the rest of the month.
On Day 4 and going forward, I also added what I called “ get-ups”—laying flat on the floor, then pushing all the way up to standing. I started with five then after two weeks I progressed to ten each day after my full push-ups and knee push-ups.
Today is a cause for celebration because on Day 31, after being fully dedicated to the process, and being inspired by Emma who has been there every step of the way, I was able to do 31 full push-ups in a row, 20 knee push-ups, and 10 get-ups.
Are my full push-ups perfect? Not even close, but I’m choosing an attitude of progress over perfection. Because I’m starting where I am at and working toward where I want to be, in one month I’ve become a whole lot stronger just by doing my best and giving myself grace.
Here are my January totals…
💪🏼 496 full push-ups
💪🏼 620 knee push-ups
💪🏼 211 get-ups
🙌🏼 1,327 TOTAL
When I totaled this up today, I was bowled over by how quickly each little bit really did add up. Doing over a thousand push-ups in various forms suddenly felt kind of badass, no matter how hard it was or how shaky they were.
What this has reminded me of is that difficult things are absolutely doable if you break them down into small chucks, commit to the work, and don’t give up on yourself (even if you are whining and swearing the entire time). Having an accountability buddy makes a huge difference too. Thank you Emma!
February’s challenge is now to reset, starting with one full push-up again, focusing this time on getting my chest all the way down to the floor. #ithinkicanithinkicanithinkican I’ll also continue doing knee push-ups and “get-ups” and likely add other forms of push-up fitness like burpees–along with all my other usual cardio and strength workouts.
If you’d care to join Emma and me for February’s challenge, we’d love to have you along! Before you hesitate or say no, just remember Day 1 is simply doing 1 push-up. From there you just take one day at a time. 🙌🏼 And if you think it sounds time-consuming, the most time I spent doing this each day was 7-9 minutes.
Cheers to pushing up and through our own personal challenges, getting stronger, and celebrating progress all along the way!
Run Be Run 