Putting Pieces Together

    So, putting all the pieces together, bit by bit, race my race. Saturday morning I ran my first half-marathon. It was the Wildwood Trail Half, a trail run up in Forest Park. It was a wicked steep course, an out an back, and the first 3/4 mile was all up. A helluva warmup. I did power walk the steepest uphills, because I can walk them faster than I can run them, and with a lot less energy expended. It was a beautiful morning for a run, cool but sunny, the air crisp and sweet. The trail was all under the canopy of the forest. Forest Park is the largest forest within the boundaries of any city limits in the USA.

    The furthest I had run before saturday was 10 miles. I knew I could run the 13.1 miles, if I just found my pace and stuck with it. It is hard to not want to pick up the pace and run a bit harder, try to catch and pass, not get caught or passed. But I am in the final phases of specific training and I am more interested in understanding my pace, finding what works for me, knowing what I need to do to cover 70.3 miles under my own power, than I am with PRs, placing, or even just beating out some other penguin schmuck like myself. 

    The half-marathon was the next step. I needed to feel what it would be like to cover the distance, spend the time inside my own head, feel the aches and pains that would rear up to impede my progress. My energy felt good, my lungs felt great, my muscles felt strong. I ran well, slow and steady, up hill and down hill. Lots of uphill and downhill. Lots. It was a trail with almost no flats, and the trail sloped sideways, so my feet and ankles were working overtime. The absolute toughest challenge was how hard the downhills were on my poor knees. The last 4 miles or so were mostly down hill, and some of it damn steep. I had an easier time running up those hills than I did running down. But I ignored the pain and focused on form, keeping my tread light, my head up, shoulders back, and my arms relaxed. It was a great run for me, I even had energy left to put up a negative split, and make the last mile my fastest. Crossing the finish line was a sweet victory, but just another piece to the puzzle.

    Now that all the pieces are in place I am ready for my tuneup race. Next sunday I will run my first Olympic distance Tri; 1.5k swim, 40k bike, 10k run (that's .93 mile swim, 24.85 mile bike, 6.21 mile run for us 'Mericans). Basically half the distance I will be covering in 6 weeks. I am looking at this Tri as a nice workout, and a chance to see how well I can execute. I plan on pacing myself as if it were the Long Course Tri I will be doing. Much as I paced myself in the half-marathon, I am not out to set PRs, but to see if I have learned to drive the vehicle that I have spent so much time building. I am excited for sunday, these are distances I regularly cover in my workouts, it will be a good day. To add to the fun, this is the anniversary event of my first Tri, where I damn near drowned, and was literally the very last person out of the water. That was Sprint distance, I am doubling that this sunday, it will be a good yardstick to see just how far I have come in a year. Damn, I am excited. 

Homestretch

    Heading down the homestretch of my training. I have just over one month remaining to be ready to spend a day pushing my own limits, finding out just how well I can traverse 70.3 miles under my own power. I am feeling more confident with nearly every workout, especially my swimming and cycling. I know the run will be tough, but I also know that when I find my own pace, my slow and steady 10 minute mile, I can run 10 miles without wanting to drop over dead. Wednesday I ran 6 miles with the trail running group, on what was not trail, but mostly urban jungle. It was a hot and humid, 90 degree afternoon, and between the heat, the pollen, and my lack of asthma inhaler, I had to take it easy. I can't run as often as I would like, my knees and ankles protest, so I am cycling almost daily, and doing plyometrics and crossfit type workouts to supplement my low mileage. I will be able to do the run, I know it.
    The next three weekends will be my tuneup races. The Wildwood Trail Half-Marathon, The Blue Lake Olympic Triathlon, and the Hagg Lake Trail Half-Marathon. Three big weekends, back to back. It will be tough, and I may be over-doing it, but I know I need to push myself this last month with very race specific training. The half-marathons I will run as best I can, but I will also walk if I need to, to prevent overextending myself. I know I can do the distance, this will give me the chance to prove it. The Olympic Tri is my true practice race, a chance to put it all together. I plan on pacing myself as if it were the half-Ironman. I will find my own pace, fuel well, prove that I can drive the vehicle I have built. Endurance racing really comes down to strength, stamina, and strategy.
    Nutrition also steps to the fore. Not that I have not been incredibly conscientious about what goes into my body, but even that is getting dialed up a notch. My body will need all the rocket fuel it can get to withstand what I will be doing to it over the next six weeks. They do say that nutrition is the fourth discipline of Ironman, and I take it very seriously. To that end I have become quite the health food gourmet. The vegan meals I prepare, the gluten free baked goods, the smoothies chock-a-block full of raw fruit and veg goodness, all have me feeling absolutely glowing with good health.
    All the pieces are falling into place. I am heading into my final weeks, my peak training period, the homestretch. Yes, I am having a few minor freakout moments, but they are brief and infrequent. Mostly I am feeling the excitement of this ultimate challenge I have set for myself.

A Good Weekend

    Yesterday's trail run was a bit short, not nearly the ten miles of last weekend. This wasn't because of lack of motivation on my part, but lack of trail at my destination. I did find a glorious, magical place due east of my home. A small, clean, mountain river cutting through stone, with three amazing waterfalls that had created clear, deep pools. I never imagined this place existed. The trail was short and steep. My run was more run, hike, climb, and scramble as I maneuvered over rock, down walls of jagged stone and back up again, and across water rounded boulders surrounded by singing white water. It may not have been a run, but it was an hour long workout for Body and Soul. I made up for lack of running with an hour on the bike, followed by an hour of abs, core, and stretching. Rule Number One: Train Every Day.
    Today I knew I was going for a decently long ride followed by a run. I must train my legs to come off the bike and run without feeling like lumps of clay. I should have headed out earlier, but once again was enjoying a relaxing morning after a good night's sleep. I loaded my beloved bike, Joshua, into the back of my pickup and headed south. I knew I could park at the fire station, giving me a safe place to leave Joshua once the ride was over,a s well as a cool place to stretch and change out of sweat soaked gear after my run. It was a solid plan, and went off without a hitch. My ride took me west to Salem, north to Woodburn, then southeast back to Silverton. I rode well, my legs felt strong and solid. I found myself thinking over and over, "I feel so g'damned healthy!!!" I was afraid I would jinx myself. As I neared the station after my 38 mile ride, I went through a series of moves to help my legs wake up from the circular monotony of cycling. Shifting to a harder gear I stood and pedaled, letting my legs stretch, as well as my back and shoulders. I let Brain begin to think, "Run, run, run." And imagined my legs slipping into my easy stride.
    Back at the station I quickly peeled out of cycling shorts (I was wearing Under Armor capris under my shorts), swapped shoes, sucked down a Clif Shot, swallowed the last of my pomegranate juice, grabbed a new piece of gum, and hit the pavement. My transition was a little slower than what it would be in an actual triathlon T2, but not much. My legs did me proud. I did not have the leaden, worn out, dead feel that so often accompanies the first mile or so off the bike. It only took me a few strides to find my pace and run. Legs, lungs, and energy felt good. Great, even. I ran an easy 2-1/2 miles at a good pace. I had planned on running further, but my late start put me running in the heat of the day, and my body started protesting a bit. I decided to listen to Body, for once. I will repeat this workout every weekend for the next six weeks, increasing mileage. My goal is 45 to 50 miles on the bike followed by a 6 to 8 mile run. I know I can do those distances, now I just have to do them back to back. Ideally I would tack a swim onto the front of this, but that has technical difficulties that I haven't quite figured out. Granted, I am not concerned about my swim, I can swim a solid hour or more, in the lake, without fatigue.
    My confidence is growing, not to a point of egotism, I know this race is going to be a f'king bitch, but to the point where I know I will finish. I will cross the finish line and feel the exultation of a hard won, well earned victory. I am excited.
    Now, for an hour of core and stretching before bed. Tomorrow I will don my Selkie Suit and enjoy The Cove. Always: Rule Number One.

Rest, Nutrition, and Rule Number One

   It is nice having a slow morning. Yes, I had planned on going on a run with the trail running group this morning, but opted to stay closer to home instead of driving over an hour to run for an hour or two. I needed the sleep. Later I will head out in search of a relatively unknown waterfall and trail in the foothills behind my house for a solitary run, but for now I am enjoying coffee and vegging out while I ponder what to mkae for breakfast.. If there is one major downfall to my routine it is a serious lack of rest and sleep. Rest is vital for recovery and improvement. I know this in my mind, but putting it into practice is difficult for me. Last week was a big week with doubled up workouts every day, and with two open water swims, a ten mile run, and a 48 mile ride, along with strength training, core workouts and plyometrics. So I opted to take it a little easy for the first part of this week to let myself catch up a bit. I am still following the Number One Rule: Train Every Day. But mostly kept it to single discipline workouts daily: Monday, open water swim, stretching; Tuesday, 60 minutes cycling, core workout, stretching; Wednesday (firefighter drill night) 30 minutes cycling, plyometrics; Thursday, 40 laps at the pool, 30 minutes cycling, stretching; Friday, 70 minute open water swim (3 large laps around The Cove, I was nearly the only person there, it was gloriously peaceful), 45 minutes cycling, stretching. I am back to adding deep tissue self-massage to help my poor calf muscles, as well as adding plyometrics to increase strength and stamina.
    I have finally managed to get my food intake to match my energy expenditure so that I can maintain my weight. 18 months ago my BMI was about 35, now I am down to 22, which is where I want to hold. I have found I need to eat a lot to keep my weight and energy stable, lots of healthy carbs, vegan proteins, nuts, avocados, more spinach and bananas than you can imagine. I am eating a lot of whole grains. I have found an organic rice mix called "Wild Grains Blend" that is delicious, and decently high in protein. At the beginning of the week I cook it up in a pot of vegan Spanish rice, or teriyaki rice, with quinoa, pumpkin seeds, sunflower seeds, onion, garlic, curry, sundried tomatoes, and either salsa or teriyaki. I take a bowlful in my lunch, garnished with chopped roasted cashews and raw Brazil nuts. It is amazingly satisfying, and a good source of plant based protein.
    As September looms I am beginning to feel my confidence growing. I am loving the journey, loving my workouts and how my body is responding. Yes, I have moments of doubt, but they are fewer and fleeting. I have become adept and comfortable swimming in open water, which was a massive hurdle for me. Now I love it more than lap swimming, and feel like a creature of the deep in my Selkie Suit, and can swim for an hour or more with ease and little fatigue. I can cycle for 3 hours, strong and steady, with minimal discomfort in my shoulders and my delicate girly bits. I can run 10 miles at my slow and steady 10 mph pace. Now I need to start pulling all the factors together. Today, I will run, and later cycle and work on core strength. Tomorrow I will take the bike out and ride for 30 or 40 miles, then get off and run to teach my legs to hold up under in the T2 transition. I need to be able to start my run without my legs betraying me and feeling like wooden stumps. I am into my critical training phase now, it is time to really focus. I am excited. Deliriously excited.

Calender Watching

    Funny, I love poring over my calender, looking ahead to the races I hope to do. There are so many! I have found a trail running group that helps me get my racing fix without the entry fees. But it isn't quite the same as pinning a bib number to my leg (I hate having them on my chest, it triggers my OCD Princess and the Pea Syndrome), piling up at the starting line, and watching as the runners rabbit off along the trail. I am looking over events for the rest of July and in to August. I have a 6 mile adventure run in 2 weeks, and my first trail half-marathon in 3 weeks. The first weekend of August is my tune-up Tri, an Olympic distance Tri to gauge my readiness, and the weekend after that another half marathon trail run. Oddly, it is my anniversary triathlon, the same event that nearly drowned me 11 months ago. My first race of any kind, ever. How funny is that? It was the stepping stone, an epiphany, the beginning of an adventure. Now that I think of it in those terms it is rather amazing. Last year I competed in 11 events: 3 triathlons, a 10K, 2 5Ks, 3 trail run/adventure races, 1 obstacle course race, and the Firefighter Stairclimb. This year I have already done 7 events, plus the run with the running group. 11 months ago I about keeled over doing a sprint Tri, last weekend I ran 10 miles and cycled 48 miles just for fun. Sometimes I get discouraged thinking how much further I need to go, but if I would just stop for a moment and see just how far I have come, I might let up on myself a little. Nah. I won't let up, it's not my nature. The season is just getting started, the fun is just beginning.

A Glorious Swim

    As tired as I am, I really wanted to write about my swim tonight while it was fresh in my mind. Suddenly, I love open water swimming. It is such freedom. So peaceful. So thrilling. The Cove was, at one time, a gravel quarry. Now it is a 50' deep, emerald green lake, hidden in plain sight. I am always amazed how few people are ever there. Tonight was downright zany, there must have been at least 10 people scattered around the edges, and a whopping 5 other swimmers! It was like a convention! Seriously, it is a decent sized lake, with clean, deep water, and there is rarely more than a handful of people along the water's edge, or out partaking in the cool bliss. Granted, it does not have sandy shores. The banks are rocky. But I ignore the "No Trespassing" sign and cross the little bridge to the county boathouse, so I can take advantage of its nice dock, and little ladder down into the water. Tonight I really felt at ease in the water, as if I belonged there. As I was slipping effortlessly through the cool water my mind flitted back to last season, and how exhausted the half mile swim of the sprint triathlons made me. I literally staggered out of the water after two of them.  But now I can swim almost tirelessly if I choose to, and for a mile or two easily. I can find that easy pace, the long steady strokes, the hypnotic rhythm of my body as it rocks side to side. True, the tireless pace is  not  my race pace. But I know that if I find myself getting overexcited, or feeling overly strained, I can slow a bit, find my rhythm and just slip through the water. Tonight taught me that. The Cove showed me that I can indeed be a Selkie, a creature of the water. By conquering my fear, my unfounded fear, I now have a whole new world open to me. A wonderful, quiet, private, magical world. And a new level of confidence to carry me through whatever other hurdles I might face. Tonight was a glorious swim.

Push The Envelope

    Yesterday was my longest cycling distance, nonstop (other than a few stoplights, damned traffic) in my life. I Rode a solid 48 miles in about 3 hours. Not super speedy, but I was going for my normal Strong and Steady. Funny thing, I have found I can ride comfortably, well, relatively comfortably, with my hands continually in the drops of my handlebars, and did so for 90% of the ride. I used my aerobars some, but mostly to let my shoulders and triceps relax for a few moments, since I discovered how, although they help with aerodynamics, they sap a little of my power. And putting my hands on the top of the bars, or back of the shifters? Wow, talk about a power killer. I was actually kind of amazed to discover this. It makes me look back at last season and realize just how much energy I burned, needlessly, because my core wasn't strong enough to support me in the dropped position. That is the key, you see. The key to strong cycling, less shoulder strain, less upper body fatigue: Strong Core. I have been working my core very specifically to improve my power in all three disciplines. Yes, I have abs of steel. Well, not exactly, but I do have the top of a six-pack peeking out above my belly button. The last few miles were a bit tough, but I know that in racing conditions my adrenaline would have made any discomfort negligible. The one part that kind of took a pounding were my delicate girly bits. And the last mile of the ride home is on a beat to hell, rough, farm road that I take slow and easy anyway. But yesterday, it seemed coarser than usual *ouch*.
    As I was riding up a long hill, with a head wind, I had a thought that made me chuckle:
    Optimist Cyclist, "Brutal uphills always have an awesome downhill on the other side."
    Pessimist Cyclist, "Awesome downhills always have brutal uphill on the other side."
    Realist Cyclist (me), "There are always hills. And they suck."
    It was a great ride, and made me understand that I can do the cycling leg. This weekend I nearly did all the distances I will need to do come September. Friday, I swam over a mile in open water, and was unfazed. Saturday, I ran 10 miles, and though I was tired, I wasn't spent. Sunday, I cycled 48 miles, Strong and Steady. Next phase: Bricks. Combining 2 or all 3 disciplines in a workout. I have been doing that with swimming and cycling for the last month or more. I swim my 1-1/2 miles at the pool, then come straight home and cycle for 45 to 70 minutes. But now I need to train to run after coming off the bike. I have finally formulated a solid plan that will let me do this without worrying that my bike will get stolen when I am running, or that I will have to cycle and run the narrow, shoulderless roads around my place. I can throw Joshua in the back of my pickup, ride to the Station in Silverton, park there, cycle into Salem and back, then park Joshua in the engine bay while I go out for a run. I can work it almost like T2, the transition from bike to run. It is a solid plan, and one I plan on putting into practice next Sunday.
    September is looming, shit's getting real. I have to pick up the intensity a bit, get more specific with my training. Push the envelope. I love pushing the envelope.  

Hi-Ho, Joshua

    As I sit here, mechanically eating a bowl of organic granola and a banana, knowing today is a long ride day, I am almost wishing I could just lounge on the couch all day watching Netflix instead. But I know I won't. That is not who I am or what I need to do. Lounging can happen  after  the long ride. Friday I spent some goodly time washing and lubing Joshua, inflating his tires to road worthy pressure, and tweaking the aerobars a bit. He is ready to go. I wish I had the money to get him in for a professional tuneup, and I definitely will before the end of the month, but I can't use that as an excuse to not get in some serious miles today. My plan for the day was to start at Champoeg Park and take the bike route south to Willamette Mission State Park. It is a 62 mile out and back. I think instead of wasting drive time I will find an alternate route to leave from my front door, and head west to some local destination. Not that either Champoeg or Willamette Mission are not local, but I don't feel like wasting drive time today. So, now to motivate enough to pry myself from the computer and get my ass in the saddle! Hi-ho, Joshua.

10 Miles. But Who's Counting?

   Today was my first run with a running group, and I had a great time. I even brought cookies. Okay, I kind of ended up getting separated from the group, but knowing they were out there gave me the motivation I need to keep my pace strong, and my stride long. We started up Germantown Road, near the St. John's Bridge, on what amounted to a fire road winding up into the hills. I fell behind due to a last minute stop at the only porta-john on the route. I wasn't worried, I ran on. And on, and on. My legs and lungs felt fabulous! After nearly an hour I met two of the runners heading back down the path. They informed me that we had missed the turnoff, so they decided to do an out-and-back. I knew I wanted to keep going. "If you run to mile marker 7, that is the halfway turnaround for 8 miles." "Great, I wanted to do 8 miles anyway." I ran on. And on, and on. I finally reached mile marker 6-1/2, and figured that mile 7 was just up the hill a piece. No, mile marker 6 was just up the hill a piece. I had ran right past numero 7. I grinned to myself, 10 miles, so be it. I stretched for a minute, turned around and headed back. I was a little worried that this was not going to give the group a great first impression, being late back to the parking area. But, what the hell? I was there to run. Yes, my knees started to be a bit unhappy with me about 8 miles into the run, but I was still moving great. About mile 9, I was a little tired. At 9-1/2 miles, who should I see but my two buddies that had sent me off to mile marker 7, come to look for me. I told them what had happened, we all laughed, they were impressed with my mileage. But then, g'damn if I didn't have to really kick up the pace to keep up with these well rested, long legged guys! Oh my gods! Of course, I made it seem all easy-peasy, but holy-jumping-bald-palomino, I was feeling a tad gassed. But I didn't let it show. And actually loved that I could match them stride for stride after running 9-1/2 miles, without stopping. Back to the parking lot, all the others had headed off to a nearby diner, so, no cookies for them (more for me). I opted to head to a friend's for a shower and a smoothie. An hour later, showered, lounging with a frosty, berry smoothie and a handful of GF oatmeal cookies, I felt fabulous. Absolutely fabulous. I have put to rest my fear of the half-marathon leg of my race, I am feeling confident that my legs and lungs will carry me across the finish line.

My Strength Is My Strength

    I am upping the ante now. I am doubling up my workouts on most days, and increasing my long runs. Today I cycled a solid 70 minutes, then headed to The Cove for an open water swim. I have reached a point where I can cycle and swim for what seems an eternity. I hit my pace, what feels like the perpetual motion pace, and I feel I can go on forever. Tonight, in The Cove, I felt my previous face-in-murky-water phobia slip away until it was merely a blip in my peripheral vision. I did have to allow my vision to relax, not pay attention to the shadows and ripples, ignore the occasional shiver up my spine. So I swam, long, steady, strong strokes, body streamlined, toes en pointe. Slipping through the water, quietly, smoothly, in my Selkie Suit, feeling like a creature of the Cove. Strong, steady, tireless. It was a turning point, now I am eager to return to the deep, cool, green waters to swim unimpeded by walls and lanes.
    Swim, cycle, and run, I have learned that my strength is my strength. I will never be the fastest, the nimblest, the gazelle. But what I can be is strong, powerful, tenacious. More the bear than the cheetah. More wolf than gazelle. I understand strength and power. Years, decades, of weight lifting and strength training have taught me that I am strong, with a long, slow burning energy that carries me through all the live long day. This is where I am aiming, my focus, my truth. My strength is my strength. Now, add long and lean to strong and stubborn. True, there is 35% less of me than there was a few years back, but the muscle is still there. Now I am streamlined, aerodynamic, the lean and hungry wolf.
    I have a confidence within myself that grows daily. Each new adventure, venture, race, event, adds to the confidence. Yes, there are moments, days, when my confidence wavers, my demons whisper doubts and fears in my ear. But these moments are fewer than ever before, and easily beaten back as I slip into the water, sit in the saddle, or step out onto the trail. I will never be the fastest, but I also will never give up. My strength is my strength, inner and outer, mental, physical, spiritual. My Strength is My Strength.

50K (*yikes*)

    With my Big Race still two months out, I am already looking towards next year, and what will be my racing goals. I know I must keep my focus in the here and now, and I am, but I am also looking ahead. I find that I love setting challenges and goals for me, Brain and Body. This year a half-Ironman, and my first marathon. So, what am I setting my sights on for next year? Ultra Trail Running. Nothing too zany, no hundred mile runs through the wilderness. Next year I am going to participate in one or more 50K trail runs. Yes, I am insane. No, I do not think this is unreasonable. As much as I love trail runs, I think this is the logical progression. I will ease myself into it. I am already planning on running the Wildwood Trail Half in a few weeks, which is 21K. And then there is a 25K run next February at Hagg Lake that I will be running as a nice, mid-winter, break up the doldrums event. By then I will already have a marathon under my belt, which is 42K. So what is a few extra kilometers tacked on to that? I know, I need to actually get through the marathon before acting like it is all easy-peasy. I know it is not. I know the Half-Ironman and Portland Marathon will be ass-kicking and brutal. But that is how I like it, how I want it. I want to see just what Body is capable of. I want to test my strength, spirit, and stamina. I know I push myself, but if I don't do it no one else will do it for me.

Two Months. TWO MONTHS?!!

    I am down to two months before my half-Ironman. It does not seem like enough time. Very likely, if I had another six months, it would not seem like enough time. It has become all-consuming. Mentally, emotionally, and physically. I am thinking of training and nutrition most of the time. Obsessive? Yes. It is my nature. But not obsessive in a negative way. I am not closed to the rest of life, liberty, and the pursuit of happiness. Life and my pursuit of happiness has been coming along nicely, with great strides, and some fabulous results. But it is training that dominates my free time and Brain when there is little else to occupy it. Nearly every night, before I turn off the light, I have taken to reading articles from my favorite online triathlon magazine. I have learned some important truths, forgive the mild plagiarism:

Ironman Rule #1: TRAIN EVERY DAY.   This does not mean pulse pounding, sweat dripping, tongue lolling workouts every day. The body does need rest to recover from the pulse pounding, sweat dripping, tongue lolling, muscle searing, lung burning workouts. On the one day a week I don't actively train, I am still focused on nutrition and the mental mindset I need, and will continue to need, if I want to cross the finish line on my feet. But, even on my "Rest Day" I usually fit in some core work and/or yoga, I just can't help myself.

#2: ENJOY THE JOURNEY.   How can you work hard every day if you are not enjoying what you are doing? I am doing this because I love a challenge. I love to workout. I love the physicality. I love my body. I love to sweat. The end result has been that I feel and look better than I have in decades. I am quite literally in the best shape of my life, and I feel FABULOUS!   The big event at the end of all this will just be icing, and bragging rights.

#3: BE A STUDENT OF YOUR PASSION.   I study, search, research, experiment, all in the pursuit of improvement. My passion is the journey, the races, prepping for my A Race. The more I learn, the more I want to learn, and the end result is that I keep finding ways of improving the vehicle that I will drive in my races, the vehicle of Me.

#4. BE WILLING TO SPEND THE EFFORT AND ENERGY TO BE SUCCESSFUL.   This is what trips up most people. I will succeed because I am working hard to achieve my goal. I know that sacrifice, pain, and fatigue is a price I pay to reach for the gold ring, realize my dreams.

#5. PERSEVERE.   Too many things can, will, and have risen up in front of me to trip me up, knock me off my path, beat me down. But I manage to get around, under, over, or through the obstacles, even if I get scraped and bruised in the effort.

#6. DEVELOP MENTAL TOUGHNESS.   It is rarely the physical challenges that cause people to give up, throw in the towel. It is the mental hardship. I have to believe I can do it, that I will succeed, that I will not give up, or give in.

#7. YOU MUST WANT SUCCESS. Seems like a no-brainer. Truth be told, doing something, anything, that is difficult requires that you want to succeed. Intense desire to succeed helps overcome obstacles that crush other people.

#8. IT'S ALL ON YOU.   No one can, will, or should do this for you. It is all up to you to decide what you want, what you need to do to achieve it, and how hard you are willing to work. I have no coach, no personal trainer, just me. It is all on me whether I push myself, train harder, eat better, strive, reach for the moon and stars. On me. Me.

Finally #9. BE PREPARED TO SUFFER.   Honestly, this is my favorite. I have been teased that I have a masochistic streak, and maybe I do. I have chronic pain, and I add to this with sore muscles, tweaked tendons, aching joints, and never feeling like I have had quite enough sleep. There are times that I get to the pool yawning, and dragging ass from an exhausting day at work, when I would like nothing better than to go home and curl up with a cup of tea and a evening of documentaries. Instead, I get into my Speedo and hit the water for my regular 40+ laps, then home for an hour on the bike. I get up early on weekends to drive to odd locations to run rough trails with a bunch of wacky strangers. I twist ankles, tweak shoulders, wake in the middle of the night because my hands or knees are hurting so bad it pulls me from a dead sleep. But I don't mind. As a matter of fact I kind of relish the fact that I can continue on, continue improving, pushing myself, stretching my boundaries, increasing my base of fitness.

 That's all I got for tonight. These are the thoughts that are on the tip of my brain every night as I turn out the light, and all up in my grill when the alarm goes off in the morning. I will succeed, come hell or high water. Barring incapacitating injury, I will cross the finish line on my own two feet, and under my own power.

"The only easy day was Yesterday."