The secret of change is to focus all of your energy, not on fighting the old, but on building the new

Time to get a move on!

CHANGE.  All change. The past few weeks have been all about this.  It's crazy how fast things can change. But as they say, whoever, the f**k they are: 'You can't start the next chapter of your life if you keep re-reading the last one.'

Life has to move forward because everything has its time and everything ends. So with all these clichés in mind and without airing dirty laundry via my blog - with some magical memories and a pang of sadness I end one chapter, to begin writing my next.

Bridget Jones on a bicycle is back. The past few weeks I've been fuelled by Vodka and a lot of it! But. The. Fun. Must. Stop. Letting my hair down before IM mania kicks in - is acceptable - but come December 28th the road to dry-IRONMAN begins.

It is a truth universally acknowledged that one part of your life starts going okay, another falls spectacularly to pieces.  @BridgetJonesQuotes was another #epic Twitter discovery. 

Good. Old. Bridge Thankfully the Ironman training is going great guns.  My coached prescription training plan started two weeks ago.   Thanks to @P_Coach_Me I have been working on setting Heart Rate Zones through a series of TT's (Time trials) and tests. I'm learning more about myself and exactly what my body is capable of. Physically I am #feelingfocused. Mentally and emotionally, however, I'm #feelingabitfrazzled

Too often us TRY-athletes fall guilty of keeping exceptionally busy to bury our feelings.  I know, I'm guilty of this - but I believe that taking care of our emotional self is just as important as our physical well being.  Have you ever gone to do a workout/training session when you're angry, sad or just feeling empty and it's gone completely tits up, or resulted in a crash and burn out?

Without throwing a pity party blog - I took some time in-between training to think and reflect.  With the help of my good friend, Google- we researched the idea of Emotional Fitness. I've hashed together some waffle to help compliment my IM prescription. Think of it as weight training for brain - so, if you're ever experiencing an emotional dip - dip out from training and try these 12 Simple exercises to #Fightthefrazzle

 

1. Embrace what you have Look around you - look at everything you have in your life.  I don't mean possessions. Although my shiny Specialized bike makes me smile every time. Whether it's bright and bouncy nephews, a hilarious mad aunt - a friend who's full of life.  Make time for these people. Scoop them up in your arms.  Inhale. Write down a list of the things you are grateful for. Forget about what's lost and gone, It's now in the past.  Look forward - not back. embrace life with every breath.

2. Remember your mission Whether it's to create harmony and peace in your life, paint a masterpiece, run an ultra-marathon, become a mother - or create the family you never had.  Keep this in your mind.  Always.  Having a purpose and goal gives you a sense of who you really are and want to become or achieve.  I want to be an Ironman, did I mention it?

3. Be with Beauty  Without sounding image conscious - learn to surround yourself with things which make you feel beautiful . Beauty comes in many guises.  If you love flowers, surround yourself with them.  If you love art, immerse yourself in it. If music makes your heart dance - listen to it - loudly...If you love men in lycra, go on your local club ride (ha ha -jokes - you get the picture) Only be with things that make you feel great. Remove toxic people from your life and avoid the things which make you feel bad.   

4. Move your body  Anything from walking to power lunging.  Do more of what makes you feel alive! Get those happy Dolphins circulating around your bloodstream (endorphins).  Nothing will happen if you just sit around waiting. 

5.Remember who cares Phone a friend.  Ask the audience.  You are everything to someone.  Remember who these people are and make an effort to keep them in your lives.

6.Practice kindness This is one of my favourites.  Must. Be.  Sincere.  If you love what someone is wearing or how they are smelling - tell them.  Shout it from the rooftops.  A small compliment could mean the world to someone. (But don't say it if you don't mean it)  If you see someone stranded at the roadside with a flatty - offer to help.  Talk to everyone.  I do! Making one person smile can change the world - maybe not the world - but their world.

 

7. Laugh, play, have fun  Easy when you can surround yourself with children. Happiness really is child's play! The simple things in life.  Growing up - I wasn't surgically attached to my phone or social media - there's nothing more fun than a game of hide and seek with the nephews (except when they can't find you and your stuck underneath the bed for 30 minutes). Laughing is such a tonic. Make sure you do it often. I'm grateful for all the magical friends in my life who continue to keep me laughing and smiling.

8. Create  Yes, lets make and do My sister and I had a great book while growing up and we made all sorts of things from it.  Kept us quiet too. Simple tasks also quiet the mind. Jewellery making, drawing, Christmas card writing...knitting.  Writing!  How could I forget writing.  Blogging - so cathartic.  Life isn't about finding yourself - it's about creating yourself.

9. Indulge in healthy pleasures  I won't put what my initial thoughts are.  But you can probably guess. If you like chocolate - a little bit of what you fancy does you good.  What we learn with pleasure we never forget. (Oh sadly, isn't this just so apt)

10. Forgive and let go  Don't harbour on to negative feelings or jealousy either.  Remember when you forgive you heal.  When you let go - you grow. 

11. Forgive yourself  We. All. Fuck. Up. FACT. Realise what's done is done and move on from the experience! Dwelling on past bad decisions only allows those decisions to keep defining yourself.  Forgive yourself and MOVE ON!

12. Be grateful Again goes back to the start. EMBRACE everything in life.  We just never know when our time's up! The happiest people do not have the best of everything - they make the best of everything they have.

 

Training week Monday 1st - Sunday 6th December

 

'I absolutely believe that people unless coached never reach their maxiumum capabilities.'

 

And so now my real coached journey begins.  Hello Training Peaks. Hello @P_Coach_Me I place my trust in you! Thou shall promise to follow your instructions as much as I can.  In return, I expect you to get ME (said, old Dobbin) race fit and chomping at the bit for #AustriaIM2015. I'm ready and I want to be the best I can be!

 

Swim Not the most adventurous or energetic of swim weeks. But coach did warn me that the first couple of weeks were about testing, testing 1, 2, 3.  In true typical numpty Sam style I forgot to take my HR monitor on my work trip to Cancun  which meant a few of my run sessions were jiggled about and a swim session forfeited. however I bashed out a couple of cool down technique sessions at the beginning of the week.  I had hoped for an open water sea swim in Mexico, sadly, the red flag remained up for the whole five days. Mad, yes, but I didn't fancy my chances of survival! Swim time: 1hour 5 minutes Swim distance: 3500m

 

Bike A good solid TT test on Monday on the Watt Bike. I felt I'd pushed hard enough and was thrilled with 10 miles in 28:02 minutes.  Perhaps there is hope for me next year when the road TT season kicks off. 17.2km covered in 30 minutes. With an average HR of 139 and a 30 min warm up and cool down each side. Job done. Then a blowy and wet two hour road ride on Tuesday dodging the wind as much possible banking a respectable 50km                                             Bike time: 3hr 3 mins Bike distance: 95.2km

 

Run Mexico. I love you.  You gave me my running mojo back.  Whether it was the heat, or the stunning surroundings, yes, even the Chavlar Cancun strip was mildly inspiring - it's back! I ran confidently free and happy! I had a few 'go girl' moments and a Mexican who High Fived me (my running appreciation dream come true) - which gave me an instant boost #Runninghappy Run time: 2hrs 55 minutes Run Distance: 29.3km 

 

Other activities: Strength and conditioning in the gym, barefoot walking on beach in sand,  Two pump classes, a Bodybalance class and a Partridge in a pear tree!  More than 11 hours of training but I still don't feel it was enough! #Mental Thanks for reading

 

 

 

Some seek the comfort of their therapist's chair, others head to the corner of the pub and dive into a pint - I chose running

 

You know you are a runner when your immediate response to any conflict or problem  life throws at you is 'I need to go for a run'

And boy does it give good results.  Issues, lets face it.  We. All. Have. Them. Some more than others, but none the less - whatever demons or worries you have - they're all relative - to you and you alone.  And no one else can help you overcome them - apart from yourself.  That's one thing I have learned in my 33 years of existence.

Behind every triathlete or TRYathlete like myself, there is a story.  I won't bore you with mine - but a lack of excitement drove me to the sport and not long after entering the wonderful world of triathlon a stagnant relationship failed and a new one emerged full of bikes, gadgets and lycra.  Then I wondered why anyone would want a relationship with all these fun exhilarating events to throw yourself into, huh!? Who was I tri-ing to kid

Jokes aside though - triathlon is a fantastic focus and has been a welcomed distraction for me in the past few years.  At first it was an o-so-social thing at my local health club, but as it's reeled me in - I soon became hooked. As I continue to develop and improve in the sport I find myself just wanting to push even more boundaries. Isklar Norseman Xtreme Triathlon anyone? Back to the point of running as therapy Samantha, dear.

For anyone who knows me - I am reactive.  I. Can't. Help. It. So when life throws a bit of shit my way I react rather than. STOP. PAUSE. RATIONALISE.  I am getting better at these three things, and we all cope in our own little ways.  But I urge any of you to STOP - THINK and then RUN before reacting or doing or saying something you later might regret. 

Someone once told me this quote and it has stuck with me for a long time:

'If you are depressed you are living in the past.  If you are anxious you are living in the future.  If you are at peace you are living in the present'

And isn't this so true.  I had a bout of anxiety this year and it was to do with worrying about things out of my control! So silly!  Anyway.  Living in the present (not one wrapped by Santa) but thee here and NOW - this is one thing I am getting better at . 

You cannot change what's happened in the past.  It's gone.  Forget.  Move on.  Do cherish those memories that are worth clinging on to - but remember they are just memories. And STOP worrying about the future and what it holds.  Sadly, no one has a big crystal ball to look in to and predict what's going to happen - and there's no point worrying about what you think might happen.  Be present in the moment.  And BOOM that's where running comes in.  Fall in love with your feet again.  When the worry hits grab your trainers and GET. The. Fuck. Out!  If you are like me you will only drive yourself bonkers overthinking shit that really isn't worth worrying about.  My great friend Russell B sent me a funny picture quote by text this week. (Another 'frwiend for life' who I met through local triathlon.)  He, knows how I love a good quote - but it made me roar with laughter.

 It reads: I've got 99 problems and 86 of them are completely made up scenarios in my head that I'm stressing about for absolutely no logical reason.'

So instead of stressing put your best foot forward and get your run freak on! Music is also just as good, when mixed with running can provide AWESOME happy results as I discovered on today's run along the Cancun strip in Mexico.  All of my worries subsided as I just inhaled my surroundings - I couldn't believe it when a happy lil' Mexican high fived me!  #simplethingsmakemesmile. A lizard jumping out from the bushes and on to the pavement gave me the fright of my life, old ladies laughing and joking at the bus stop waiting for their ride.  It really is the simple things.  Go get out - and see what's about.  I dare you.

My top ten RUN HAPPY tracks (in no particular rating order)

1. Taylor Swift - SHAKE IT OFF - (does exactly what it says on the tin)

2. Jubel - Klimgande - Reminds me of good times in Lanza @hollie4kona

3. Delerium - Silence - Reminds me of my clubbing days and my bestie Kimbo

4. Danny Byrd - Sweet Harmony - Got to love a bit of D n B

5. OT Quartet - Hold That Sucker Down - Makes me want to put hands in air

6. Carte Blanche - Veracocha

7. Van Halen - Jump

8. Calvin Harris - Sweet Nothing

9. David Guetta - She Wolf

10. The Shapeshifters - Lola's Theme

'Give the girl the right pair of running shoes and she can conquer the world!'Amen to that running sisters and Tri bro's ha!

 

‘Obsessed is a word the lazy use to describe the dedicated’

Week: 31. Monday 25 November - Sunday 31st November

Another great training week, another tough call to pick an apt opening quote!  Jeez there’s just so many good ones out there to choose from. This week’s (above) is borrowed from my dudemuffin mate, Ben-jam- (who’s currently) in New Zealand lording it up.  So this one’s for you fishface - it was going to be: The distance between your dreams and reality is called discipline.’

And that I am. Disciplined. Yes,  I am taking this training seriously.  And guess what - I am actually blardy loving the focus and structure of this Ironman shizzle.  I am actually raring to go.  Lets hope I can keep this enthusiasm up for another 30 weeks! But lets not forget that I keep it fun - at all times.  You won’t find me skipping a group ride, or a run because I’m training in my ‘HR Zones’.

Two paragraphs of waffle and I’ve still not covered much.  So lets cut to the core.

Swim

'You NEVER regret a swim'  (well, I never do)

Sadly no Caribbean open water sea swims for me this week. Shucks.  Back to the chlorine pitt for some 25 metre pensioner dodging at Virgin inactive,  A chilled out warm down 1km swim/post jet lag cleanse on Monday.  Wednesday was a pool toy extravaganza working on technique - I find that drills make a 3km set whizz by. Got talking to a mate who recommended some strange looking finns,  Aqua Sphere Alpha Finns -  http://www.wiggle.co.uk/aqua-sphere-alpha-fins-1/

So they’re on order! Thursday had a post run 2.5km swim before jetting off to Lanza…but for business this time (#TFTS toflytoserve), not pleasure (cycling) #smilesintheaisles

Swim time: 2hr 15 minutes Distance: 6.5km

 

Bike: 

'Life is a beautiful ride'

Good old Sussex by the Sea.  I get to travel the world, but you really can't beat a ride here #homeiswheretheheartis in the crisp winter sun, along the waterfront, or escaping the roads for the hidden hills.  Monday I did a loopio up to Arundel just to blow away the post jet lag cobwebs. Tuesday I met my friend Sarah Jouault - truly incredible and inspirational woman. In the last 13 years she has raised more than 100k for a host of charities.  She's raced for Britain 7 times and ranked 1st in her AG at Bolton Ironman as well as the big Dance, The World Championships, Kona !  So I was happy for her to share all her top cycling tips with me as we attacked the four hills of Arundel in the rain.

Saturday I biked to my ‘happy place’ The Guarana Bar, Sydney Street www.guaranaco.com  YOU. MUST. GO! And treated myself to a wheatgrass special, Acai Smoothie and a warm Guarana Punch (new winter warmer - couldn't resist) I had already clocked up 40km through the rolling hills so I needed some fuel for the way home. And that is. Just. What. It. Is.  Google Guarana for the full benefits (what I tell everyone to do if hey need a full explanation for anything - surely you don't want me to waffle on) Anyway - it's like a natural stimulant - think speed for a health nut job like me. Anyway I'm always #buzzin after my fix.  I love the stuff so much that I've bought my own selection of powders to make my own smoothies.  They include: Jungle Love (said to be a natural aphrodisiac formula), Jungle Gym and Jungle Super Energy Boost with Acai.  I could tell you a funny story about the Jungle Love -but I don't want to cause any red faces, nor, do I want to embarrass that special person #DM.  Count yourselves very lucky because I'm sharing my favourite Banana and Berry Ball Bike Buster recipe below (no, it's not the Jingle Jangle Jungle Love one!)

Bike time: 7hrs 8minutes  Distance: 205.2km

 

Run

 The hardest part is deciding to go' AND.... 

Run like there's a hot guy in front of you and a creepy one behind you!

I've really got my running mojo back of late thanks to my Caribbean canters in Antigua.  Can't beat the Sussex sea air and just running free.  Those of you who've shirked on the run because of the weather. Man. The. Fuck. Up.  Once you're out it's positively refreshing. That's all I am going to say on this front.  Also, It's late, I am tired and I fly to MEXICO tomorrow.  (yes, I had to rub that in)

Run time: 2hrs 50minutes Distance: 23.3km

Total kilometres covered: 235KM BOOM

Other fitness related shenanigans:

BodyPump x 2, Bodybalance  x 1, Running up and down the Boeing 737 - touching the trolley, touch the galley top -

Sam’s Power Beetroot Smoothie

You will need:

Kenwood Smoothie2Go machine - or a substandard whizzer/blender

Ingredients

250ml Beet It - Beetroot juice

100ml Alpro coconut milk

1 teaspoon - or table spoon if you want to blast it of Jungle Super Energy Boost with Acai

2.5 Tablespoons frozen blueberries

1/2 or if you are feeling greedy a whole banana - I prefer the ones that are going black

3 cubes of ice

How to make:

Simples.  Add all the magical ingredients to the jug part of the blender and turn on full power for 2-3 minutes. (squatting while waiting for it to mix is optional as is dancing) but avoid making at unsociable hours as with the ice cubes it does sound pneumatic drill like.  Perfect if you want to wind up the neighbours.

Warning: 

You will be #buzzin after drinking this and will want to go put the fun between those legs (aka ride like the wind on your bike)

END NOTE: You have one month to finish the book of 2014.  Make the last chapter a perfect one.  Until next time folks!