Mistakes have the power to turn you into something better than you were before

With less than 8 weeks to go - I'm feeling pretty reflective about my Ironman journey.  It's been truly incredible,  There's been some epic highs, and yup, there's been a few lows, where I've seriously questioned my own sanity as well as ability to complete the whole mammoth 140.6 miles.

And.  That's. Just. Nonsense. I'm determined to cross that finishing line - but I have to bear in mind that in Ironman - anything is possible... something could throw a spanner in the works on the day which could potentially stop me from achieving my dream.

But I..Just. Can't.  Think. Like. This. After all, I could get hit by a bus tomorrow.  Don't even get me started on the coulda/shoulda debate.

One thing I have learnt in my Ironman quest - is there is no room for self doubt! You HAVE to be strong in the body and even stronger in mind!

My IM mantra:.'Believe in yourself and know all that you are.  Know that there is something inside you greater than any obstacle!'

I do love a good quote, but no sh*t - when the going gets tough, these cliches and sayings alongside my showreel of treasured memories - keep me focused to finish. And that's exactly what got me crossing the line at Tri122 middle distance event last week.

It was a fecking tough day in the office - there were so many things I got wrong.  I didn't take on enough water on the bike and my nutritional choices on the bike were all wrong. Both massively impacted my run leg, which was a complete mess - a total mental and physical battle.

I felt, sick, exhausted and heavy - something I wish never to experience again. If it hadn't been for friends on the course #teampink and my 'happy memories and mantras' whirling through my head I may well have posted a DNF.

On the plus side - I had a hugely relaxed swim, so peaceful and calm (not going to be like the fracas of the big day I know) and had the time on my life on that bike course. I felt so strong climbing up Orzola, and even chick'd two guys on their TT bikes.  They soon zoomed past me on the descent.   Somehow I've managed to grow some balls throughout this training.  I have fallen in love with climbing and I've learned to truly let go whizzing down the hills. So the race was not all doom and gloom!

I did throw a bit of a pity party post-event beating myself up about the run.. but thankfully my awesome friends reigned me in and gave me a harsh REALITY check.  I'm now acknowledging that it was a great result - sub 6... wahooo - and that's on Lanza terrain.

So what. I f@cked up my nutrition and hydration - thank heavens it was now and not on the big day I'm currently working on nailing this - and have bagged some great training testing it out. This epic fail has made me more determined in all aspects of my training. 'To turn me into something better than I was before.'

Just one more thing before I sign off.  I have to mention my beautiful friends.  Thank you for ALWAYS being there and believing in me - when at times I've doubted myself. Not just you golden oldies - but all the lovely new people I have met along the way (you know who you are). Special thanks to Gillypops for being incredibly supportive throughout #teampink and the pink lady herself @holliecraddock, who is one strong Ironchick reminding me that this IM malarkey really IS fun!

What's next?! A long bike sportive in the New Forest - Another week in Lanza for training, a local triathlon and lots of happy days creating magical memories to keep my mind filled with amazingness on the big day (Cringe).  I have just made a pledge to myself to see more friends and family in the lead up. The people what matter..  And have prescribed myself  a huge dose of fun - at least three measures a week.  There is NO room for negativity in these late stages, Lanzarote #teampink are coming to get you! 53 Days!!!

Nutrition: If you don't eat according to your goals don't expect to reach them - Primal for power!

Food glorious food...

I have confession... My name's Sam and I'm a foodaholic. Like many women I've always had an unhealthy relationship with food. It's always been a kind of love/hate thing we have going on.  In my 20s' living the London lifestyle I survived on dust and Diet Coke and would probably have sold a kidney to be just 7lbs lighter.

And as for the latest quick-fix fads I've practically tried them all - everything from the Cabbage soup special to the Atkins death breath meat fest. Working for a so-called health magazine that promoted counting calories and losing weight probably didn't help either - I was always tempted to try something new. Typically up and down in weight I never achieved anything other than being tired and miserable.

Fast forward ten years and my approach to eating is now entirely different.  After all TRYalthetes eat and train, they don't diet and exercise! I no longer count calories and worry about my weight so much. However, I still struggle to maintain a balanced and healthy eating regime. That's partly down to my on-the-go lifestyle and my emotional connection with food. Tired, I eat, sad, I eat... you get the picture.

Daily I have to remind myself that I am not a dog - and must not reward my hard training efforts with food! But it's tough love- as it tastes so good! Sugar is my biggest enemy - the minute it touches my lips I'm like a woman possessed! I can laugh and joke about it now, but in the past it has been an unwelcomed issue . Thankfully triathlon has taught me the importance as food for fuel.  You don't put enough gas in - you don't get enough power out, same as if you overload it with the wrong fuel (junk) you're only going to stall or conk out.

Rewind back to February last year -  I literally went cold Turkey for lent and gave up on the sugar with the little help from my friend Robb Wolf, author of The Paleo Solution (he's not really my bosom buddy friend BTW - but he's been kind to me with all his written advice).

So what is this Paleo malarky? (Hope I'm not teaching you to suck eggs) But in a nutshell this primal approach to eating is about getting optimal health to us busy and fast paced folk by going back to eating real whole unprocessed foods. Like those skin wearing caveman did!

The way I like to look at it is this; If the cavemen couldn't source the foods themselves from the land e.g. foraging and hunting then I probably shouldn't be eating it. If it comes from a packet, it's not Paleo.  I was strict in my approach being the all-or-nothing girl that I am - but the results were amazing.  I was eating more, not craving sugar and feeling full of energy. Typical meals would be high in protein, low in carbs and full of goodness. I felt shiny and new, Sadly my old habits crept back over time, life took over and my unhealthy eating patterns emerged again. It's hard to be on top of it all!

Back to the here and now again...These first three months of my Ironman journey have been incredible in terms of becoming stronger in body and mind. Nutrition has been my downfall, lets face it ice cream for breakfast after a long run really isn't the choice of champions .  Anyway with less than 12 weeks until the big day I've decided to nail the nutrition.  A great friend of mine recommended The Wild Diet by Abel James.   Essentially it's the same principle as Paelo and primal - offering new recipe ideas and food plans.  The book is not currently released, however you can pick up a lot of stuff from the interweb! I'm on week two of being protein powered and I'm already feeling positive changes to my performance! I'm feeding my body with a bountiful selection of fresh, locally sourced delicious food and enjoying batch cooking and boy it feels great to be healthy. The only thing missing is fuel-on-the-go.  Paleo snacks are very few and far between - unless you have a home bake off.  Well that's what I thought..

In my pursuit to remain a primal princess I contacted Mr @totallyfuelled to see if he stocked any Paleo type bars to help power me through my Ironman event. I'd already considered a few other options but was hugely dissatisfied with the amount of sugar and carbohydrates I'd be consuming throughout the day - seemed like a recipe for a sickly stomach on the run. He came up trumps with a selection of Primal Pantry Bars. Never.  Even. Heard of them. This was an exciting revelation and being a real foodie I couldn't wait try them out this week on a long training ride.

Being a coconut lover - I knew instantly this was going to be my favourite 20km in to the ride I was tearing the stylish coconut and macadamia packet quicker than you could say love at first bite. Admittedly I wasn't expecting it to taste so good, yummy and moist and not at all sickly like many of the other energy bars on the market. I set an alarm on my Garmin 910 to remind me to eat every 45 mins on the bike, because I forget.  I certainly didn't on this ride.  I was clock watching and counting down the minutes til my next primal pig-out! The Almond and Cashew and Hazelnut and Cocoa were both were delicious too and all three bars and powered me through a 100km bike ride with three reps of Sculpture Hill in Goodwood. When I got home I was still brimming with energy I was almost  tempted to don the trainers for a transition run after, but I ran out of time.

I know going completely Paleo may not completely sustainable for all aspects of my training, but I love the fact that I am able to get my hands on a fantastically natural snack.  Question is can I be a Primal Ironchick? Watch this space ...this is research in progress... as I adapt the Primal blueprint to suit my training and fuelling/refuelling needs.

Get your hands on these tasty treats and all your other iron fuel at www.totallyfuelled.co.uk or @totallyfuelled

You're braver than you believe, and stronger than you seem, and smarter than you know

I have really thrown myself in to this Ironman training... It has been the focus I needed to distract myself from my own thoughts. You see in the past I have been my own worst enemy. I. Can't. Help. It. Sadly, it has always been this way.

Thankfully I discovered triathlon, which has been a huge welcomed distraction. However when I stop for a moment (usually when I've burnt myself out from doing too much) the scabs of my emotional wounds crack and I begin to doubt myself and the self loathing kicks in. Without throwing a pity party I have always struggled with my self esteem. Some people find it hard to believe - surely not me, laughing, joking me.

Well it's true! For years I have played the clown and but on a front and hidden behind a persona - I'm sure it's something we all do to survive! Call it a coping mechanism. Last year I hit an all time low - a culmination of several different things. Amazingly breaking my ankle became a revelation and allowed me to realise that I needed to address some of my inner demons. As did the death of my estranged father, which also had a greater impact than I'd ever imagined. It threw up all sorts of questions, questions that I wanted answered, I just have to accept that I will never have an explanation  - perhaps the universe did not want me to know. But I can't change this - so dwelling on the matter will not solve anything. However, the sadness will never go away. It's how you deal with the shit that life throws at you.

Motivation is how high you bounce back after you have hit absolute rock bottom. I needed a focus to spring back into life and  training for a half ironman helped massively.  It was such a euphoric feeling crossing the finishing line and smashing my expectations. For once in my life I had felt proud of what I had achieved.  Now lets get this straight - none of my results warrant a standing ovation AND I am never going to be a world class athlete. I do this for my own sense of self worth and that's the beauty of triathlon.  It is very personal to each individual - we all have our reasons for taking part in the sport, and those who judge us mediocre folk, should stop and realise everyone out there on the course is fighting their own battle.  Perhaps it has become an obsession of mine, however it's a journey of self discovery and anyone who knocks my dedication will hopefully realise why this is important to me.  I knew the moment I crossed the finishing line at Berlinman, that I wanted to do more - the fire was inside me - I wanted to push my limits.  Self doubt is hugely sabotaging but anyone who takes on the Ironman challenge will realise with self discipline, determination and a strong heart you can beat the shit out of your negative mind chatter head on. I'm not going to lie, it's still comes in waves and I question my strength and ability - this is all part and parcel of the Ironman experience, but I can honestly say the journey is worth the entry fee!  After all. 'Anything is possible'

One thing I've learnt is you've got to make the best of what you have and not look back and wish things had been different. You've just got to keep moving forward. My spiritual healer, and now good friend Clive said that looking back only causes you to feel depressed and looking to far forward creates feelings of anxiousness. No doubt many of you reading can relate to this.  Sometimes you have to look back (however painful) to realise some of the choices and decisions I've made in life have been caused by behavioural patterns or certain circumstances. I have looked back, talked and realised that my previous coping mechanisms have failed...I'm no means fixed, but life is a journey where we continue to develop and learn more about ourselves.  It's the friendships and relationships we encounter throughout our existence that help us to grow, learn more about ourselves and the person we'd like to become.

With every day that passes on my Ironman Journey, I both physically and mentally stronger and I am learning more about myself.  Before IM training there would be days where I was plagued with self doubt, questioning everything.  Strangely enough they are less few and far between since IM mania.  But they still happen and it would be wrong of me to assume this training would be all plain sailing. On days like this I have to have strong words with myself and read through my library of inspiring quotes. 'Believe in yourself and all that you are.  Know that there is something inside you that is greater than any obstacle' is one of my favourites.

Friends had warned me about the pitfalls of self coaching and to be wary of the so called burn out - but I expected to remain unscathed - stupid really considering the physical demands of my job and flitting through time zones. This month I experienced my first Ironman low.  We wont give it much publicity but after a few days off training, giving the mind and body some much needed time out I was back on track.  Not punishing yourself is key in all of this! And indeed listening to your body. But so hard to avoid when you've been so good at the self beating banter.  After being awake for 24 hours straight Fri/Sat due to delays at work, I was physically exhausted this weekend.  My body couldn't get enough sleep.  I'd planned a long ride yesterday and the Brighton Half Marathon today - but felt completely wiped out. I listened to my body and gave in and rested with Netflix - but was absolutely gutted to miss the event. It was only ever going to be a training run, but catching up on sleep was more important to my recovery! I did not want another burn out! I have always been shit with balancing it all work/life/training sleep. But I am constantly learning and realising the huge benefits to rest. This ironman experience is not for winging it  - that's for sure and it's a complete juggling act with a full time job.   Exercise has always been a way for me to channel emotions and also feel good releasing the happy inducing endorphins, (happy dolphins).  So when I can't train I go insane (ha ha ha maybe I should get a T shirt printed.)  I have often been accused of becoming obsessive with it all.  Maybe. I am. I prefer dedicated -  there are many people who just don't get it at all but there are just as many people who do. My mentality is 'Be the best that you can be.' If that means making minor sacrifices to achieve your end goal and as long as you're happy with it that's awesome.  After all, come May 23 I don't want to look back and think I could have done better!

So what's been occurring

In the last month I have:
Had a proper bike fit - which has been a revelation and changed the way I cycle
Been to Lanza and banked some quality bike miles
Had my first IM low (we won't mention that again)
Got my race kit sorted including trainers

Success demands planning and perspective and most importantly PASSION!

Remind yourself nobody is built like you - design yourself!

Following my heart and switching to Lanza Ironman meant a bit of jiggery pokery with all things Ironman this week.  Alongside my usual solid training (The power of three, and I am not talking Davina McColl)  3 x of each discipline swim, bike and run as well as three strength and conditioning sessions my time was spent productively rehashing my race calendar.

What’s even more exciting it now I have THE perfect excuse to get out to Lanza every month in the run up to the big event. After all I’ve got to acclimatize, practice climbing all those thousands of metres in those brutal wind ‘haven’t I?  Goodbye dismal UK winter, hello paradise Island. Yes, I am very, very lucky.  But then I am a firm believer in you live the life you create and it really hasn’t always been this way.  

Although I will probably be saving money in the long run to switching to this event, (cheap flights, accommodation and no bike transportation costs as I am going for the hire option thanks Pro Bike)  I still have to stick to a budget.  This triathlon hobby of mine is rather expensive.  Some may think I live the highlife - but it’s really Champagne lifestyle on lemonade wages.  Coaching, my one luxury took the hit - so I’ve reverted back to self-coached TRY-athlete. Lets hope my choice pays off coaching vs training trips to Lanza every month… your thoughts?

 

Pulled my finger out this week and with a little help from my book: Start To Finish: 24 Weeks To An Endurance Triathlon and my fantastically knowledgeable triathlon fwiends I’ve formulated my own training prescription. I’m truly blessed to have such helpful and supportive network (hey you guys Gooniestyle - thanks a million) - but that’s the triathlon community for you - just a lovely helpful like-minded bunch of peeps.

Incidentally there’s an AWESOME race planner free with this month’s issue of Outdoor Fitness and having adopted some geek tendencies from a fellow full time cycle geek buddy of mine I’ve pimped it up with highlighter pens and stickers and it now sits proudly above my bed.  There really is no escaping.  Any excuse to buy a bit of stationary too. And with less than 18 weeks to go until the big day… my training/race calendar looks a lot like this T2 minus the colour: (bit like it’s owner, rough around the edges) picture to following when I am back on UK turf.

 

January

 

17th - 18 weeks

24th - 17 weeks

31st - 16 weeks BIG TRAINING WEEK

 

February

 

7th   15 weeks

10th - Go to Lanza Wahoooo ever BIGGER training week

14th - 14 weeks - Volcanic Triathlon in Lanza

21st 13 weeks - Big long 100km plus ride

22nd - Brighton Half Marathon

28th - 12 weeks

 

March  

 

7th - 11 weeks

14th - 10 weeks (Easy training week)

19th - Lanza tripette Moderate

21st - 9 weeks -  Tri 122 Middle Distance Race

28th - 8 weeks

April

4th -7 weeks Big training week

11th -6 weeks -  Biggest hardest training week to date in LANZA

18th - 5 weeks - Easy week - although I am tempted by another race in Lanza ...watch this space

25th - 4 weeks

May - holy shit - it’s getting close!!

 

2nd -3 weeks

9th - 2 weeks - Big training week

16th - 1 week

20th - Start taper fly to Lanza 

23rd It’s SHOW TIME!  (JAZZ hands in the air)

24th - PARTY TIME!

 

There's still bits to juggle about - if there's a local race and I'm not working, I. Shall. Partake  The plan is to race twice out in Lanzarote so I can get to grips with the climate and test out nutrition and sportwear etc. Far more beneficial than racing in the polar extreme and currently Nordic conditions of the UK. The British tri season only really kicks of in May too - and that's too late for me!

 

Anyway, I have to stop planning, and writing and start DOING.  I need to feel the wind on my face!  BIKE TIME!  But remember, a goal without a plan - is just a wish!

 

If it doesn't challenge you - It doesn't change you!

Travel brings power and love back to your life


For those of you that know me well- travelling and exercise are my drugs of choice.  I’m addicted. I simply cant get quite enough of either. When the shit hits the fan I grab my trainers and runaway (quite literally).  Thankfully, my job and triathlon allow me to feed both of my addictions.


Last year was a toughie and when I couldn’t quite fathom it all out I ran.  Not far, far away but to a place that for some reason has always remained close to my heart. Lanzarote.  If you haven't been. GO.  You. Will. NOT. Regret.


It’s truly magical - spiritual even- it’s the only place I can switch off, relax and feel like ME.  Maybe it’s the vast spacious volcanic terrain, the strength of the wind, which creates crashing and memorizing waves - or just the warm blistering heat, whatever it is me and Lanza have some kind of spiritual connection.


I first visited the rock in 2007 and have repeatedly returned. It's the only place that has a hold over me. I spent three glorious weeks there in July and took the time out from life that I needed to reflect on life, cycling through the lava fields helped me to gain back perspective.


Lanzarote is precious beautiful and SO. Is. Life.  Cherish. Every. God, Darn. Moment - we never know when our time is up.  I also met some inspirational friends for life.  This place pulled me from a dark hole and helped me rekindle my passion and lust for life… with a little help from my new found friends.   I will cherish these memories to my grave.


Travel is a lot like love, mostly because it’s a heightened state of awareness, in which we are mindful, receptive, undimmed by familiarity and ready to be transformed.  That is why the best trips, are like the best love affairs, they never really end.  Which is why I keep going back for more.


And what a great way to kick start 2015.  I found myself a lovely apartment with stunning sea views and I spent the first week of January swimming, biking, and running absorbing in the natural beauty and positive energy that the island offers. I fell in love. All. Over. Again.


I slept like a baby - and for hours... and as weird as it sounds, I believe my guardian angel, or higher power came to visit.  On the third night I had the most vivid and strangest experience.  I awoke from a deep sleep to see someone hovering over my bed.  This spirit, or angel, Christ knows what it was - pressed their hands down on my shoulders in a very reassuring way and whispered ‘Everything is just great’. Of course, I knew this already because the moment I stepped off that Airbus A319 - it felt like I was home.   My soul had awakened.


This may sound strange to some of you folk - but since breaking my ankle last year I have become more in tune with my spiritual being - and I have someone to thank for that.  A great friend of my mother's, Clive, who is now a great friend of mine. Anyhow, he gave me spiritual healing throughout my recovery,  placing his healing hands over my broken bone and as if by magic the healing process both mentally and physically became a journey, not a chore. I honestly believe he filled me with strength and tightly knitted 'dat' ankle bone back together to allow me to continue to pursue my dreams with the sport I love.


I contacted him as well as friends as I needed reassurance - what did this visit mean?  I think I kinda knew deep down it was a sign- but wanted confirmation.  I had entered Austria Ironman in the June before I had my life-changing Lanza trip, because I wanted and needed a focus to pursue.  But the destination meant nothing to me - it was all about the journey to IM status. My new found friend, Miss Hollie Cradduck, (@holliecradduck) who is one hell  of an inspiration had already tried to persuade me to change my entry to Lanza.  Funnily enough she had entered into Austria, (weird coincidence, or fate, who knows) but then deferred because she fell in love with the island THAT much she moved there! That, and the legend only went and qualified for Kona, so for her, it was the perfect warm up race.   See, the rock has some kind of magical inexplicable hold on many.  Anyway - - read her amazing journey here: http://holliesroadtoironman.blogspot.co.uk/

Clive confirmed what this vision meant: quite simply - I was in safe hands. That was all I needed!

To cut a long story short - it is clear my heart is in Lanza - the dreams, the experiences - the happiness it brings me… meant one thing.  I. HAD. To...  Switch Ironman and do the course - not for anyone else but myself. It has meaning. I am trying to ignore the fact that it is probably the second hardest Ironman course in the world.  But.. if it doesn't challenge you - it doesn't change you!  I know when the going gets tough - my memories will keep me focussed to stay on course to the finish line.


I must mention something else too.  Because it is spooky.  It also echoes how precious life is. One of my closest girlfriends, Gill, visited the island at the end of December with her hubby-to-be and had a horrifically terrifying ordeal.  I won't go in to detail. But the island took care of them and they both live to see another glorious day.  Their wedding is June 28th, which incidentally is the same date as Austria Ironman. Again, another sign. They are beautiful people inside and out and I am  honoured to be able to share their special day with them. So, there you have it. Lanzarote Ironman, I am coming to get you and then I shall go to the ball (Gill and Russ's wedding).... and they all lived happily ever after.  The end.  Well, not, quite... Sadly, life is not a fairy-tale for most.  It is a struggle and a journey but it is who you choose to be at your side every step of the way that makes it all worthwhile. Peace and love to  you all, I have a feeling that 2015 is going to ‘ROCK’.

 

Para, para...PARADISE - The view from my apartment!

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!