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Oh boy! I’m running a bit behind on the recaps, so we’ve got a twofer this time!

New Year, Better You.

Day 1 (Monday, Jan. 2, 2017): Rest Day + Total Synergistics

The goal is to restart the P90X3 supplemental training to go along with the runs. I noticed that I could increase the weights for the Total Synergistics workout.

Day 2: Intervals [5 min WU, 4x(6 min @ 10:00 + 3 min @ TH + 2 min recovery jog), 5 min CD] & Agility X

Knocked this run out on a treadmill. I finished with 5.4 miles at an average pace of 10:00. I supplemented it with P90X3 Agility X which reminded me about how much I dislike plyometric workouts. Definitely a burner!

The gym was packed with people as expected for the beginning of the year. Unlike most people, I actually LOVE when the gym is packed with folks for two reasons.

  1. I love seeing people take control of their health (or at least try).
  2. I’m more motivated to push harder and longer, because of my competitive nature of running next to people.

Day 3: 30 Minute Bike

Day 4: Intervals [1 mile easy, 2 miles @TH, 1 mile easy] & X3 Yoga & The Challenge

This was definitely one of the toughest intervals I’ve done because of the longer threshold run, but I got it done with an average 10 minute pace. I also had to double up on the X3 workouts because I missed it the previous day.

Crushed the Challenge with a target of 7 pull ups and 18 push ups for the exercises.

Day 5: Rest Day & CVX

I was feeling a bit lethargic during this workout, but giving 50% effort at a workout is better than not showing up at all.

Day 6: Long Run (6 miles)

Knocked out the run with a 10:42 pace, but I had a hard time finishing because of a cramp above my right hip. Shout out to Les Brown’s motivational speech that I was listening to which helped me push through!

Day 7: Intervals [5 min WU, 8x(2 min @TH, 1 min recovery jog), 5 min CD] & Adventure Rock Climbing

I swapped day 6 and 7 because I was able to run on an indoor track which would be more fitting for this interval workout. Ran 3.65 at an average 9:47 pace and then capped it off with a session at Adventure Rock!

There’s a climbing route that I’ve been working on that I’ve been struggling to finish. Although I still haven’t completed it, I got one step further! All about the progression instead of perfection!


Week 10 Day 1 (Monday, Jan. 9, 2017): Rest Day

Sleep is bae.

Day 2: Intervals [1 mile easy, 1 mile @ TH, 1 mile easy, 1 mile @TH, 1 mile easy] & X3 Dynamix

I did X3 Dynamix before the run which was a great warm up and stretch. Knocked out a 5 mile run with a 10:10 pace. I watched Obama’s farewell speech during the run so I didn’t die of treadmill boredom.

Day 3: Easy Run (4 miles) & X3 The Warrior

I was running a 10:21 pace but had a right side cramp so I had to walk for a minute at the halfway point. Then finished with a 10 min pace for an average pace of 10:46. I added X3 Warrior to supplement the run where I was completely spent by the end of the workout.

Day 4: Long Run (6 miles) & X3 Eccentric Upper

First mile was awful. Then I put on the right music — more like Eric Thomas yelling at me in his motivational mixtape, and then the last 5 miles were smooth as butter.

Eccentric Upper is definitely a favorite in the X3 program. Love the pump!

Day 5: 30 Minute Bike

Day 6: Rest Day & Yoga w/ Tony Horton

Tony Horton will give you abs from laughing so much. He’s hilarious.

Day 7: First Ascent Climbing

Although I had a fun climbing day, I missed the run for the day. Tsk tsk!

 

It’s the beginning of the year and two types of people emerge: people that are attempting to change their lives with New Year’s resolutions/goals and people that bash them. Let’s be the different and support those that are trying to make a better life for themselves while we improve our own!

At the beginning of each year, everyone’s taking off from the start line towards their New Year’s resolutions with the majority of them being health related goals. Often we’ll see all of the Facebook posts complaining about how packed the gyms are and how all of these people will fail within a few weeks.

Instead of being one of those negative Nancys, I want you to take a different approach. Instead of tearing down all of these people and their goals to get their summer body, I want you to encourage them and wish for them to succeed instead of fail.

People that want others to fail are coming from a state of jealousy and comparitis.

They’re either afraid of people becoming better than them or they fear that they’ll get left behind because others are progressing in life. These people also just may want to be the “I told you so” guy. They’d rather be right than to see you succeed at your goals.

This doesn’t just apply to people and their New Year’s resolutions. This also applies to situations like the recent election and the new president with whom you may or may not agree with. Either way, President Elect Donald Trump is now our president and to hope that he fails is like hoping the pilot on your airplane fails and crashes. Everyone INCLUDING YOU on that airplane will die.

Is being “right” worth the suffering of everyone else? Instead of hoping that others fail, hope that they succeed.

As the year comes to a close and we spend our last days of 2016 with our friends, families, and loved ones, I want you to begin to think about how the last 365 days went for you.

No matter how “good” or “bad” you think you did this year, there’s value in taking an honest look at the results you created (or didn’t) WITHOUT judging yourself.

~Lewis Howes

In order to continue to grow, you must look at what worked and what didn’t.

Here are three things for you to do before 2017 arrives.

1. Reflect

It’s easy to get lost in your fast-paced life as you strive to achieve your goals, so it’s critical that you take a break to look back at your year. Here are some questions to ponder as you reflect on how you spent your time.

  • Did you make the most of the year or did you let the year slip by?
  • Did you do the things you set out to do?
  • Did you enjoy the moments or were you overstressed and overworked?
  • Did you take care of your health or did you neglect and abuse it?
  • Did you travel to the places you wanted to visit or did you waste time sitting on the couch at home watching TV?
  • Did you put yourself out there to meet new people and build stronger relationships with those you already know or did you let fear of rejection hold you back?

Take note of the feelings that you’re having. Think about what went well and what didn’t. Think about what didn’t go as planned and how you want to change that for the coming year.

2. Acknowledge

We often look for recognition from external sources, but we don’t look inward for self-acknowledgement. It’s time to acknowledge yourself for everything you created. If you achieved any of your goals, celebrate that. Most people dwell too long on what they didn’t achieve, and don’t acknowledge themselves for the amazing things they’ve done.

Acknowledge the progress you made this year. Write down 5 things you are most proud of that you did this year. Whether you achieved your goals or not, write down what you DID accomplish.

3. Express Gratitude

There have been so many people that have supported you this year, so let’s express our gratitude for their presence in our lives. I want you to send 10 messages to thank these people for helping you along your journey. These could be handwritten notes, video messages, emails, something that’s personal or intimate.

Gratitude will fill you up and it supports your heart. It will encourage you to bring in more into your life and live a life of abundance instead of scarcity.

[easy-tweet tweet=”Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow. ~Melody Beattie” via=”no”]

I was inspired by the latest podcast episode of Lewis Howes’ School of Greatness to write this post, and I hope you find value in this as well. Please share this with your friends and family, so that everyone can finish strong for the year and get a head start on the next.