Did you make any resolutions?

 It’s been a month and if you are like most adults, those resolutions have been broken, forgotten or you’ve thought up a good reason why it was a silly idea in the first place.

Truthfully, you want to make some changes. Resolutions can work but the changes you make need to be small and something that you can live with the rest of your life.

Think about this. Small changes. Maybe it was those first steps that set you on the path to your first 5k. Those small changes can set you on a path towards bigger goals and aspirations.

We like to see resolutions and goals as all part of a balance within your life. That was very evident at the CL Holiday Party’s food spread. It was full of tasty items. Some would consider some items more “healthy” than others but all have a place in your diet.  Small changes can make a big difference.


We are excited!

A Sunny New Year Start to 2016!

It’s a brand new year and we’ve already had some fun events! We started with a Run, Dip and toast to the New Year at Green Lake January 1st and just this past weekend we had a run and then team party at CL headquarters to celebrate 2015 and hear all the exciting goals for 2016. We are getting this year off to a great start. Thanks to all who have come out so far!

Where will we see you next?

These goals include:

  • 12 half marathons
  • Sub 15 IM
  • Redemption!
  • <insert your goal here>


What has you excited for 2016?


The Planning Season is Coming (part 1)

New Stairs at E Olive St: Ready for a Winter Stair Run!

There are still many upcoming goal races in the next few months of fall. You’ve been doing the work mentally and physically and race day will be all and more than you expect.

But, don’t forget to start preparing for your Off Season. This season has a lot of names but many athletes have a very hard time with what should be one of the more important periods of their year.  It’s a chance to work on weaknesses, recharge and recuperate and yes plan for that next year and your next big goals.

Coach is busily looking at off season ways to keep your fitness building fun and keep you engaged and has many ideas about how you can spend your off season but ultimately it is up to you. What will you do?

Commit to maintaining fitness during the busy holiday season. If typically you start missing multiple workouts as it gets dark, wet and holiday commitments start, sit down realistically with your schedule and make it a priority to hit the majority of your workouts. Note that this does not mean all workouts. Give yourself a break and don’t beat yourself up if life interferes. Let your coach know if you need a few extra days off or need help revising the plan to make it work better.
Build endurance in your weakest event. Do you struggle to make it to the pool off season and default to your easy event? Play a game with yourself to give yourself rewards if you make those workouts that you typically blow off because running is easier. Or, find a teammate to go with you or at least to check in with to keep you honest. Use the group workouts to keep your momentum going and hold your accountable.
Build sport specific strength. This doesn’t have to be a 50 minute workout. Take 5 minutes and do 2 different strength building exercises twice a week. Doing short exercises like this which do not require any gear or even any workout clothing gets you into the habit of strength.
Rest and rehab a lingering injury or issue. If you need to take time off this is the time to rest and take the time seriously. If you come back to your sport too quickly, you may just need to take time off again during critical training times to rehab.
Try something new! This is the time to “play”. Try a new exercise class, winter sport or activity you have wanted to try – snow shoe, hike, kettlebells, barre, ice skating……or use the time to get your bike fit and take care of a few details you did not have time to do earlier. Keep it fun! This will make it easier to maintain goals through the Off Season and set you up to be fresh when it comes time to train for something specific.

Plan away! What are you going to work on?

Oh the Places You’ll Go

This is it. You’ve been hitting your training hard. Each week may bring a new distance PR or a new milestone.  Your goal event may be soon or you may still be building to it. You are starting to dream a bit about achieving what you’ve been working towards. Fantastic!

You’ve made some big choices to be here and it’s paying off.

Enjoy the excitement and building feelings of accomplishment and also remember to enjoy each day. An event is just one day and really this is all about the journey.

Where does your journey go after the next event?
What will you do the day after? The week after? Maybe you will simply enjoy joining your friends and team mates for one of their workouts. Maybe you have a new goal in mind or maybe you take some time to just enjoy the accomplishment and play with fitness doing all sorts of new things.
No matter what it is, have fun, enjoy it and keep moving!
Endurance and strength (physical and mental) builds over time and it’s those 5:30 am swims even when you aren’t training for anything but life that will keep you fit and ready for that next adventure.
Oh, Where will you go??

Checking In! Sticking with your Goals

Can you believe that January has already come and gone? We are already 1/12th of the way into 2015 and its time to take a look at all the goals you made for the new year. Are you on track? Have you had a hard time getting your goals off the ground? Remember change doesn’t happen over night and progress is slow. If one of the goals you took on involves changing long held habits, it will take many many repetitions of the new positive behavior to win out over those stubborn old habits. And that doesn’t even speak for the times when you are stressed and fall to those old behaviors more readily. Have you noticed yourself getting into a mental war about trying to get workout in or trying to walk away from that coffee you so desperately want but swore off? All the time you spending mentally fighting wears you out in other ways also and makes it easier to give in the want to watch TV after work or get that morning latte. So what can be done about that? Create new habits – patterns you can follow without thinking about it! Have you ever found yourself in any of the following scenarios?

I don’t have time to get my whole workout in. 

It’s not all or bust. If you can’t get your whole workout in get in what you can. Some exercise is better than no exercise. If you stick with it, pretty soon you will find yourself missing how good you feel afterwards. You can also try splitting your workouts on days when you are running short on time. Can you get half a run in in the morning or 30 minutes of your 1 hour spin? Then snag the rest afterwork. Can you drop the kids at soccer practice and run laps around the field? At the risk of the being the most uncool mom ever you will feel pretty good about yourself for making it work. Think about a lunch time work out also! Even if you can’t get a run in pack your shoes and go for a walk at lunch.

I stuck to my goal yesterday so I don’t need to today. 

That bad little voice that gives you a cheat day one too many times during the week is speaking up again. The more days you skip that workout or allow an old behavior the sooner you will just allow for it all the time. Be Consistent! A good training plan has built in rest days. You know ahead of time they are coming so just get through one workout one day at a time, the rest day will be like a little reward at the end. Every time you stick to the plan your are building stronger and stronger mental connections to your new habit. Eventually the new connections will override the old ones. If you can try to exercise at a similar time each day. This way it just becomes part of your daily routine. It also allows you to figure out good eating patterns to be well fueled pre and post your workout.

Its dark, cold, wet, or Monday, I don’t want to workout today. 

Using the conditions (yes we feel that Monday is a condition) as an excuse to skip your workout? Find a buddy to workout with, we promise it will keep you accountable. Who wants to be the one that bags out of a run because its raining? Think up a nice treat for yourself when you get back home. An extra long extra hot shower can often keep you moving on a cold wet day. Put your workout clothes out the night before and your shoes by the door. Don’t let it be out of sight out of mind. Its a bit like heckling yourself from the sidelines…your clothes are just screaming really? really? you’re going to walk past us? And if you do then the shoes will chime in too? Tell your significant other what your workout plan is for the next day. If you can’t hold yourself to it, sometimes just the thought of having to tell someone else you bailed is enough to squash the idea. Make a special playlist just for bad weather days…like a little musical treat for braving the weather. (Just remember to only wear head phones at a low volume, in well light, well populated areas, with minimal traffic…Be safe out there.)

I don’t have time to cook a good meal – I’ll just eat what I can find at work. 

If you aren’t eating well all that exercising will not do your body justice. You will find yourself feeling run down and sluggish which is hugely discouraging when you have been sticking to your schedule and it seems to be getting harder. Check your eating! Are you eating enough? Are you eating the right balance? One of the best tricks our team uses is to cook as much as possible for the whole week on Sunday. If you think about all 3 meals for the whole week and pre-plan and prep as much as you can it takes the thinking out of eating during the week. You have lots of good options that keep you from the 3pm office troll for what always turn out to be bad snacks or the drive through stop on the way home. Its also a great idea to keep a snack pack at work…keep things like nuts, dried fruit, cut up fruits or veggies, yogurt in a spare lunch box in the office fridge. This way when your meetings run long or your day changes you are never without a good healthy snack to keep you going. Try making smoothies too for times when you need a meal on the go but never skip eating! It is so important to treat your body right and feed it!

I’m too tired to workout today. 

Getting enough sleep is paramount to reaching goals. You have to be well rested to tackle big behavioral changes and grow your physical fitness. Learn to gauge that feeling of being too tired, if you have been dragging all week and getting 4 hours of sleep a night, it may be time to take an extra day off and say today my focus is letting my body rest. Our bodies do a lot repair work and metabolizing with our sleep cycles. The more you can get into the habit of getting quality sleep each night the less stressed your body will be mentally and physically. Make your bedroom a no technology zone. Leave the TV, laptop, Kindle, cell phone, tablet, gameboy (throwback!) out of the bedroom. Let that space be your sanctuary for sleeping, cuddling and good good lovin’. Treat yourself to a good new pillow or special blanket and make a commitment to getting to bed.

Tackling new goals is hard work whether your just starting out or striving to reach the next level in your training. Its takes time, dedication and a whole lot of believing in yourself. No one is perfect and life is rarely ever optimal to accommodate our training schedules. Don’t beat yourself up when it doesn’t go your way. Always always always feel good about what you have done and take each new day as a clean slate to start entirely new.

Maybe the goal you started with isn’t the one you’ll end up with but in the words of the Heath brothers “When you’re at the beginning, don’t obsess about the middle, because the middle is going to look different once you get there. Just look for a strong beginning and a strong ending and get moving.”.

Goals From the Team: And She’s Back!

The last race (other than a 5K) that I made it across the finish line was in 2011. I’ve had some setbacks with injury and other life events where I wasn’t able to put 100% into training. I always knew that I wanted to stay connected with the running and triathlon community because my setbacks were a temporary thing, and when the time was right I would come back refreshed and ready to bring out “Athlete Sheena”. Over the past few years, I’ve been at the group runs and cheering all of you on at your races. I’ve seen the CL team accomplish outstanding things that have inspired me and helped me get ready to be a part of the race as an athlete.

Goals for this year:
Tinkerbell ½ marathon in May
Pacific Crest ½ marathon (or 10k) in June
Obliteride Century in August.

Thank you all for being such great teammates! Cheers to all the amazing adventures we will have in 2015!!

Making an Iron Rebound: 2015 is the Year of Renewal and Redemption

2015 is the year of renewal and redemption. 2014 didn’t particularly go to plan, although there were still new highs and new milestones reached. Some milestones had to be postponed, but that’s OK because any foundation designed to weather the storms of life has to be built slowly and brick by brick. Injuries may happen, and setbacks may happen, but forward progress is forward progress.
The dual mantras for this year are:
Victory is not measured in medals, but in the courage and heart shown with every step.
Citius, Altius, Fortius
The goals for this year … finish my first solo 70.3, collect a set of coast to coast run Disney medals, stay healthy, and get ready for Ironman New Zealand 2016.