I finally finished listening to Matt Fitzgerald’s book How Bad Do You Want It? One of the last chapters is titled What Do You Expect? In it, Fitzgerald explains how we often get what we expect, not only in running and racing, but in life. From here on out, I’m expecting a lot more!
WEEK OF JANUARY 9, 2017
RUNNING
There were no gorgeous snow runs last week since I live in crazy town and the temperatures were averaging about 45 degrees with rain. And wind. Mostly I was overdressed but I figure that can only help since I’m training for a triathlon in Cuba!
Sunday: Long run on the treadmill before snowboarding | 9 miles | 7:38 pace
Tuesday: 6.30 miles | 7:09 pace with 15 minutes of 15 seconds of speed before swimming
Wednesday: Bike and run brick with 3.71 mile easy run | 8:20 pace
Thursday: 6 miles with 1 mile at 10k pace (7:00) before swim | overall pace 7:51
Total = 25 miles
CYCLING
I have a confession to make – I could not get through reading Matt Fitzgerald’s book How Bad Do You Want It? But, when I started listening to it via Audible on my indoor training rides? I couldn’t get enough! I know I write this all the time but, if you want the time to pass quickly (and be inspired as hell!) on the bike trainer or treadmill, listen to a motivational book while you sweat. It works.
Monday: 4 x 10 ramp-ups | 15.5 miles
Wednesday: ride and run | 25 miles
Friday: 2 x 20 minutes in Z3 with Z5 efforts before strength work | 15.6 miles
Total = 56.1 miles
SWIMMING
Good news about my first ocean swim in Cuba! It’s in a super protected area of the water which, according to the map almost looks like we’re swimming in a giant outdoor pool lane. We shall see. The bad news? The water temp is usually around 75 degrees so no wet suits allowed.
I guess I’ll have to suffer through it.
Tuesday: Descending 100s | 2,400 yards after run
Thursday: Endurance (speed) | 2,300 yards after run
Total = 4,700 yards
CROSS TRAINING
Still no Barre class so I’m doing my Crowie core work once a week but, I also added some early morning IT band/glute/hammy work to the mix. The routine is from Competitor.com and only takes me 10 minutes. I’m hoping it will help keep my IT band and hamstring flare-ups under control.
I’m expecting much more from you IT Band!
FUEL
I found the greatest thing on Greatist – – one pot recipes! The only thing I hate more than cooking is cleaning up. If a recipe has either too many ingredients or too many pots, I’m out! So far I have only tried the Spinach, Mushroom and Tomato Spaghetti but it was awesome…as expected.
THINGS I LOVE
Meditating.
I bet you weren’t expecting that! Ha!
Meditation is something I’ve been wanting to do ever since I stopped regularly going to yoga. Yoga classes were a place where I felt most in touch with myself and most meditative without even trying. In an effort to get back to focusing on breathing and centering, I decided to simply commit three minutes, once a day, to being still.
So far I have done it (with the help of Mindfulness app) everyday for at least three minutes and, most of the time I get crazy and do five. One day I even did it twice! I know, I know, I’m incredible.
[Tweet “The Rundown explores expectations and how you get exactly what is expected! #train4life”]
THINGS I DON’T LOVE AS MUCH
Watching the ending of the Packer/Cowboys game through my fingers! My aging heart cannot take it! In case you didn’t watch, hate football or are completely unaware of the NFL, it’s playoff season and the stakes are high. One loss and you’re out until September.
Here’s the short version:
Packers were leading the Cowboys 28-13 until the 4th quarter < – – yes, the 4th quarter!
Cowboys made an epic comeback to tie the game with only a few minutes remaining
Packers kicker had to make a 52 year field goal with 3 seconds left on the clock, to win the game
He made it…but the Cowboys had called a time out! < – – I was almost puking at this point
Luckily, Crosby (the kicker) did it once again, to win the game 34-31
This is when the Packers still had a big lead.
I fell asleep in the car on the ride home because I was emotionally spent.
Ok, fine, I had two pints of Switchback and basically passed out.
READING
Elementary School Kids Taught Me 4 Important Things About RunningÂ
I volunteered at my sons’ school mileage club program and, although my boys only half-ass participated twice, I learned so much more from the kids who did it. At the top of the list was running shoes are not required to run!
Yes, It’s Your Parents Fault | New York Times | by Kate Murphy
What kind of attachment disorder do you have because of your parents? It’s fun to find out!
Running Motivation from President Obama | Women’s Running | by Paria Hassouri
Is there anything he can’t do? Paria aptly answers that question in her latest article with quotes like “Don’t let your failures define you,” and “change is never easy but always possible.” Yes we can.
RANDOM QUOTE OF THE WEEK
I had just finished asking the boys to brush their teeth for the 9,000th time when this happened:
Miles: Why are you yelling when you never even told us to do that?
Me: Don’t even get me started Miles because I’m about to bang my head against a wall!
Vaughn: Cool!
I did NOT expect that!
How was your weekend?
What can you expect more or less of?
Do you meditate? What app do you use?
You ARE incredible!! Always raising me up and now meditating. Damn girl! Your interaction with your sons reminds me a very, very similar conversation I had with mine yesterday. How can you say I never said anything when I said it 10,000 times?!?!?!?!?! Ugh!
I’m telling you – even meditating for 3 minutes after the boys get on the bus, makes a huge difference!..especially when one of them is looking forward to you putting your head through a wall. Gotta love it.
I LOVE this post, lady! I’ve bookmarked it, and I hope that’s not weird. That ITB workout is LEGIT.
Not weird at all – I love it! Thank you and I hope you get some good results from the ITB workout.
Cuba? That is awesome.
I might be more tempted to swim again if I could swim there LOL. I could not believe about the Packers-Dallas game. It was nuts!
I’m super excited and hope it’s everything I think it’s going to be.
I also hope the Packer game this weekend is a lot less exciting…but with the same result!
Basically, you are an all around badass, and I have come to expect that from you. My entire blog is about learning to live beyond expectations–that is my goal for myself, for my clients, friends, hell, even for my food. Because so many people have expectations of what I (someone with Crohn’s, infertility, Anxiety, Depression, etc) can do. And that is bullshit.
Rock on with your bad self!!
Oh, those Cowboys and that last minute time out? REALLY? How well did that work out for you? I hope the Packers go all the way. I want to see my luscious Clay take his helmet off and toss his hair a few more times this year…
How did you not laugh when Vaughn made that comment? I was the worst mom when I had to be stern… little boys can be so funny!
LOL – yes to the Clay Matthews hair toss!!!
And, I DID laugh but I needed to, obviously. I think he can sense that and then tries to make me laugh but, that was over the top, even for him!
#GOPACKGO
First, thank you for the shout out… there will be no trump inspired posts because I suggested a profanity filled post about how I use my rage against him to fuel sprint portions of fartleks, and I guess that was too much for them… but maybe you could write that! Interesting quote about the expectations and what do you expect… We so often fail to expect more out of a fear of disappointment… So working on expecting more without fear is something I need to do…
HAHA – I can’t imagine why WR rejected that second idea 🙂 I TRY to spice things up with them but it doesn’t always work. I have something brewing now so stay tuned…
Man! I don’t follow football, but you had me at the edge of my seat reading your recap!
That’s it, next year for Christmas I’m asking for an audible subscription! You sold me on it!
Sorry, I got distracted with the suggested post at the end of your blog and ended up reading about your high school reunion, and that was quite enjoyable! Thanks for that look back at your life!
Wow – thank YOU! So glad you got so much out of my blog this time around 🙂 Audible is totally worth it and they give you a ton of free credits.
I am a lifelong Dolphins fan (SAD) but I really love Aaron Rodgers, so the Pack is my #2 team. THAT GAME WAS NUTS. I am also a super Cowboys hater in general and I really was struggling to come up with a way that I could possibly live in an America where Trump is president, Clemson holds the National Championship, and the Cowboys were Super Bowl Champions. Thank goodness Aaron saved the day. Now, if only he could become President.
My dad is a Dolphins fan so I know your pain…sort of.
Rodgers is AMAZING and could totally pull off the presidency with R-E-L-A-X…which is obviously what we all need to do for the next four years.
#GOPACKGO
Some really speedy runs this week! And I have been meaning to either read or listen to How bad do you want it- I need that extra motivation at times…especially the mental strength piece.
Asking 500x to brush their teeth- and then they still have no idea what you said… I am so there with you!!
I would try and listen to the book on the run – it’s super motivating and gives you such good insight into what you can do mentally to push yourself even father, without the suffering!
Every good mom can relate to that last quote!! This too shall pass – right?
I just started meditating too! I didn’t even think about using an app. I simply just sit in silence with my eyes closed. Sigh… Oh, I am definitely coming back to this post after I get the kids to school because I really want to read the article on parents’ fault. 🙂
I think I would go bananas if I just say there without someone telling me how to breathe 🙂
Definitely read the article. You can even take a test to see exactly how screwed up you are! LOL
Oh my stars the boys are hysterical! Vaughn. Cool. Lol!! I’m expecting my daughter to laugh at me when I wanna bang my head against the wall as welll. She already laughs at me when I speak to her very seriously. It’s karma. I tortured my mom with giggling at the most inappropriate times.
I used to meditate 20 minutes a day but it was literally stressing me out, do now I’ve discovered other ways to meditate. Like in the shower or while I’m spinning alone on my bike at home. Sometimes a quick mental break is all I need. I’m not pressuring myself to be perfect at meditation any more. That in itself is progress in my opinion.
They all do it! It’s just a part of parenting we all need to go though 🙂
I cannot believe you even attempted 20 min of meditating! The 3-5 minutes is all I can handle but I love it.
oh yeah I went for 20 mins back in my single days, pre baby. of course i thought if i did anything less than it was not beneficial… according to Tim Ferris and whoever else’s podcast i was listening to. total bullshit, thankfully i’ve been enlightened lol
Look at you crushing it! I 100% believe that you get what you expect. When someone worries about a bad race or bad interview…that’s more likely to happen.
I watched the core video – that workout looks hard but fun! I love a good swiss ball core workout, but haven’t done one lately because Ollie destroyed my ball and my apartment gym doesn’t keep them firm enough.
No one in Seattle talks about football anymore. Once the season is done for the Seahawks, it’s done here.
So glad you watched the core video. I just did it today and it’s crazy how challenging it is. I’m up to 20 “explosive” push ups and they get me every time.
I hear you on the ball – the ones at the Y are always deflated so I just bought one. Now I know to keep it away from a dog…when we get one!
Vaughn’s response is hilarious. Gotta love what will (sometimes) come out of the mouth’s of our children.
Love reading your “Rundown’s”. Keep on kicking butt with your workouts!!
My weekend was good. Played soccer Saturday. Then decided to kick my butt Sunday with a spin class, then long run (yeah…basically what you are always used to doing). Then Monday (no work!) went to bootcamp, then easy recovery run. Whew!
I do love it – especially when it snaps me back into laughter from rage 🙂
Thanks so much and that is a packed weekend!! No comparing to me since I’m a little cray cray and training for a triathlon right now!
HA! We all have our own level of cray cray, right?! I took a jump this year and began working with Laura who will be helping me get through my first marathon this summer!! Wha what?? Someday, I would like to think about triathlon’s….someday….
You will LOVE working with Laura. Great decision!
Hey boys!! Girl I was thinking of you the entire time during the 4th quarter. I had horrible mixed feelings because the Pack beat my giants but I can’t stand the cowboys….The pack is super hot right now and I think they can totally go all the way!!
Yeah, that Giants game was a rough one and, if the Pats win it will get ugly over here since my husband is a huge Pats fan.
I don’t think ANYONE likes the Cowboys!! Not even people in Dallas!!
Thanks Nellie 🙂
I will admit I’m surprised you meditate. Maybe I’ll give it a try!
Very happy the Cowboys are out, but hate that either the Steelers or the Patriots will be in the Superbowl. I will be rooting for their opponent ferociously. But since I have no dog in the fight, I’ll mostly be chatting and eating.
The thing is to only commit to 3 minutes then, you start craving more because quiet, alone time! It’s like reading…sort of 🙂
I also loathe the Steelers and Pats but obviously my husband is a huge Pats fan so, if it’s Pats/GB it’s going to be U G L Y!!! Thanks Dana!
Nice job on another great week. I adore Matt Fitzgerald and still have this book in my stack of books to read in the next month or two. I love reading about mental strategies. I agree wholeheartedly about the trainer. The only way I could get through long rides on it was by reading. I would stick my Kindle on the aero bars and read the whole time. Watching TV never cut it for me.
Look at you reading and commenting on blogs with your newborn in the house!! Love that so much mama! And yes, I can never watch movies, I don’t know how to focus on that but, for some reason I can completely zone in to someone talking mental toughness. I may listen to Mind Gym again. I know that’s one of your favs.
Stay well and keep those pictures of Bella coming! She is precious!!
I’ve almost finished one book and also try to keep up with my fav blogs too while breastfeeding. Passes the time in the middle of the night quickly 🙂
Those boys kill me…..random quote of the week for me…”No Reid, we do not put legos up our butts.” OMG. #momofboys
I have to start reading the Matt Fitzgerald book ASAP. I’m not sure how I feel about listening to it. I feel like it would lose my attention? I haven’t been able to get into podcasts, so that’s why I’m not sure. Hmmm….
Loving the one pot idea….have you heard of the instant pot? It’s a crockpot on steroids and is soooo much better, and you can do everything in one pot for that too! You should check it out! I can’t get enough!
Hilarious!!! At least he asked before he did it, right?
I felt the opposite about reading Matt’s book – I couldn’t sit there and read it but when I cycle I just zone into what he’s saying. The stories are so compelling, and I can find an extra gear just from the motivation of the stories of the athletes. I don’t know…maybe try it on a run outside instead of on the treadmill. I get though a lot of long runs with podcasts and books when I just can’t listen to music any longer!
And I’m looking up this Instant Pot on Amazon right now…sounds like I cannot live without it. Thanks mama!