The weather outside ...

...is frightful but the fire is so delightful, literally.  First big snowfall of the season and I am looking at 5+ inches of snow out my window and the temperature reading of 17 degrees.  I love the winter!  I have been a skier since I was able to walk so I look forward to the site of the first snow flake.  However with winter weather comes indoor training or winter training.

The bike gets put on the trainer and yak traks get put on your sneakers.  I have to admit I like to run outside when it is cold.  You put on an extra layer or two and you head out and enjoy the crisp air.  Just head out and run. And within the first few minutes you warm up very quickly.

In my opinion the hardest part of winter training is getting the bike on the trainer.  Literally setting it up.  It takes so much time.  Getting the trainer out, putting the bike on it and finding the right movie or show to watch.  Once you are on your bike, which is now on the trainer, the challenge begins of staying on it for your entire workout.  You can do intervals to keep your mind entertained, you can watch a movie that keeps you distracted but the only thing that gets you through a bike workout is discipline.

Keeping your eye on the ball; your sites on the finish line.  Telling yourself that this is what will get you through those 56 miles.  Now I am not wishing winter away, my skis and snow shoes are calling my name.  However, you have to do whatever it takes to get through winter tri training because the base you build now will be so important come spring!

Tri Mo Tri ... are we there yet?

Today my coach sent me an email with the following statement that she read in Triathlon Magazine:

YOU BECOME WHAT YOU TRAIN TO BECOME

I've always been opposed to putting in "junk miles" when pursuing peak performance.  Quality, however, isn't limited to speed work, hill repeats and fartleks.  Quality means being purposeful in your training.

To reach full potential, every skill involved in competition must be trained individually.  If any piece is missing, you won't succeed.  If you can't sustain the mind to go the full distance, then physical endurance and speed won't matter.  It's essential to see the connection between practice and competition and set specific goals for psychological skills training accordingly.  To achieve mental toughness, each workout must have a predetermined answer to, "Why am I doing this?" and "How is this going to help me on race day?"

Awareness is key and this requires concentrated thought.  Don't let your mind just wander during training and then expect to be fully focused in competition.  Practice remaining fully present in each moment.  Be aware of your inner critic, which is the biggest distraction of all.  Replace negative dialogue with positive, motivational or instructional phrases.  Do a mental checklist to maintain proper form and mindset.

There are no shortcuts to mental toughness.  Training your brain to be as tough as your body requires that you get out of the comfort zone and dig deep.  Learn what if feels like to push the limits and become comfortable with the veil of discomfort.

I am really good at negative talk.  I am a pro at it.  As a workout gets hard believe me I don't encourage myself to stay strong and refocus.  Instead the inner critic says things like you'll never do it; you can't, why are you even trying?  How do you deal with the inner critic?  When things aren't going well and everything hurts how do you stay motivated during that workout?  How deep do you dig?  Is just saying I want it enough?

Tonight I had a really good workout on my bike trainer but Sunday I struggled with my run workout.  The biggest victory on Sunday was that I didn't quit, I wanted to but I kept going.  It wasn't pretty but I did it.  I finished despite the critics.  How do you get stronger than the critics?  How do you silence them? This is going to be a battle.  However, not only do I have to train my body I have to train my mind.  I have to convince myself I am good enough and that I can do this...

Are we there yet?

Swim...

As many of you might know every triathlete has a weakness and a strength.  My strength has always been swimming and my weakness has been biking. However recently my running has gone to pots.  After the high blood pressure was detected and I was put on medication and I started having some issues with my breathing.  Come to find out the medication I was on was causing me to have asthma.  After several months of this my endurance went down and it is frustrating.

I love to swim.  It is my favorite thing to do.  I love the feel of the water as I glide through it and the sound of the water going by my ears. I love when I look at my weekly workouts and I see a swim day.  When you love something it is easy to get excited about it.  When it comes easy to you, you want to do it all the time.

Last week I had a swim workout; 150 yards warm up; 600 yards 3 minute rest 600 yards and then a 150 yard cool down.  I had to time the two 600 yard swims and try to get the times as close to each other as possible.  The first 600 I did in 13:20 and the second 600 I did in 13:35.  I was excited about this but at the same time I asked myself why can't I do this when I run?  Why can't my runs come as easily to me.  I am getting frustrated with my run times.

So I thought about this for a while and I talked to my coach and I shared with her an idea I had.  I actually shared this idea in front of witnesses so I couldn't take it back.  I decided that for the next two months I will focus more on my running and less on my swimming.  For the next two months I will not see a swim workout on my training schedule.  My training schedule will be filled with biking and running!!  My coach agreed and I am off and running.

Now I know this week when I am doing hill repeats I will be swearing at my self but in the end I want to see my run times improve!

Are we there yet??