grad school

Goals for May – and April updates

- Mel

I am busy. I know, that’s like a big no-no word these days. I am intentionally busy. And maybe because the weather is SUPER NICE (outside of that tornado passing through on Thursday canceling my plans for running-and-margaritas), but I feel energized by all the events taking place and not the least bit like a social anxiety hermit. One would say (read: my school work) that I am distracted by the outdoors right now but I won’t feel bad about that one bit. (Wo)man, if I’m being honest, motivation for grad school is so low right now… but history says that it will soon peak again.

Image source: Lifehack

Summary and review on my goals for April:

1. Adapt intentional practice to my daily meditation. Ehhhh, no. I’m still doing meditation every day but I am still using nearly session to help me fall asleep. So am I really doing relaxation and not meditation? Likely. I still hope to modify my practice and/or get back to morning meditations. I wasn’t very intentional about this in April but I am slowly making progress so far in May.

2. Visit a new art exhibit or revisit the Art Center. I went to Pappajohn Sculpture Park to view the new Kusama pumpkin, which KINDDDDAAAA fits the intention. But. BUT! Yesterday, I went to the First Fridays event at Mainframe Studios, and it was super fun to explore the space. And we came home with art!

3. Create and execute a (somewhat flawless) one-hour workshop! Executed and somewhat flawless! I’m really proud of myself for rolling with some of the challenges that were presented during the session and tweaked and changed course when necessary. It was excellent practice for me!

4. Visit a Des Moines coffee shop. I went to a Caribou. Seriously. Not even close to what I had in mind.

5. Get my bike tuned up and go to a Women on Adventures bike ride event. I ended up tuning my bike myself the day before the event (take that, procrastination!) and didn’t flake out on attending. It was one of my most favorite adventures in Des Moines so far. I got in 27 miles, got to see the High Trestle Trail Bridge (and a few local establishments along the trail), and I’m SO HAPPY about the new connections I made (I already have another bike date set for June)!

Also, while it wasn’t an intentional goal, in April I ran a .10 mile further (22.9 miles) than I did in March (22.8 miles)! I’m back to running three times per week and doing 20-30 minute workouts that are heart rate-focused. I am incorporating my PT exercises into either my run or strength days, and working with a personal trainer has been helpful to get familiar with the weight room again while also having a supervisor to ensure I am activating my glutes! It takes a lot of mental energy to be mindful about my workouts but it’s all for the greater good of my body working properly. This is my second go-around with a Lifetime Fitness membership, and in March I visited more days that I did for an entire six months when I previously was a member. (Does that sentence even make sense?)

So, what do I have on tap for May? It’s mostly school-centric because there is a LOT of shit to do still for this quarter, like, um… finishing my first draft of my lit review that’s due on Sunday:

  • Find a participant (local athlete or likewise individual interested in performance coaching) for a recorded session. Interested and live in Des Moines area? Get in touch!
  • Find a GROUP for a recorded team building session.
  • Decide on AirBnb for my my upcoming summer internship in California and get that booked (I already have a group of fellow cohorts that I’ll be rooming with).
  • STUDY FOR MY COMP EXAM. Eeeeeeeek. My exam date is May 31-June 1, and… well, I need to start focusing.
  • Turn 41 with grace and positivity (and hopefully with friends and some wine and/or cheese).

Unrelated to school, my additional intentions for physical activity:

  • Do yoga once per week.
  • Return to boxing (YAY!) at least 2x per week.
  • Start running on trails again (at least once every other week).
  • Bike once at least every other week.
  • Practice my golf swing at least once per week outside of my clinics.

Time to get to work.

Weekly Therapy: On fear and Imposter Syndrome

- Mel

the week:
I had my first one-on-one practice counseling session with my professor this week — and it wasn’t a disaster! SUCK IT, NERVES! I started a daily reflection/reading OUT LOUD habit to keep perspective of WHY I am going to grad school at old lady age 40 (OMG my birthday is less than 3 months away, send chocolate). I ALSO started a meditation practice. I’m probably falling victim to “too much, too soon” but I am desperate to exorcise these physiological demon stress responses from my life.

I was re-listening to a podcast with sport psychologist Dr. Rob Bell, and the quote he uses near the end of the episode is SO BIG INSIDE ME right now: Some battles are worth fighting, even if you lose.

I’m not going to let fear or Imposter Syndrome win.

weekend:
Half marathon training is underway, so maybe this Saturday I’ll get my legs over to a Striders run and run some of those Drake hills. My CPR/AED certification expired, so I’ll be getting re-certified this weekend, too.

seven things, seven days:
1. Imposter syndrome, WHAT?! This article does a nice job of explaining it. {via Guardian}
2. Oooh-oooh! Probably not the fun kind of internet quiz you’re used to, but see what type of Imposter Syndrome you have!
3. One more: Feeling like a fraud {via APA}
4. And now for the Olympics! Yes, I have been watching during any allotted free time, and I am currently obsessed with watching the athletes breathe before performing. You may be looking for a triple salchow, but I am watching for evidence of energy management.
5. Life after competition ends is an inevitable:Finding new meaning after The Olympics {via The Atlantic}
6. The amazing: CHLOE KIM {via NBC}
7. And probably definitely the best thing to happen to this year’s Olympic games: Adam Rippon {via NBC}. Did you watch that short program? DEAD. (And he skated to one of my favorite dance songs.)

Weekly Therapy: Happy Shiny New 2018!

- Mel

the week:
I’m still working on my race schedule for this year… which is a little difficult to complete, as I do not have the confirmed dates for my summer internship (for which I’ll travel to the west coast). My goal focus will be my half marathon PR, and I am still undecided if I want to train further than my 20-mile trail race scheduled for summer. I think doing the shorter distances of some local trail races throughout the year would be fun, still keep me in good training condition, and allow me to focus on my graduate studies. I am tentative on a few traveling opportunities later this year (for races) – though my husband and I have two non-running vacations on the calendar!

weekend:
The Health & Fitness Expo is happening at the Iowa Events Center in downtown Des Moines this weekend, so I plan to check it out and participate in some of the free fitness sessions (yoga mimosas early Saturday AM, hello!). Also: weekend runs begin again this Saturday for Capital Striders from Drake University!

Meanwhile, I’ll be starting some assignments — winter quarter begins on Monday. YAY!

seven things, seven days:
1. No cavities! Great way to start the year.
2. In 2015, I completed a 52 Books in 52 Weeks Challenge. While I don’t believe I can complete in addition to all my school assignments, I set 24 (2 books per month) as my Reading Challenge goal for 2018.
3. More yoga in 2018! Keeping with that promise to myself, I went to an amazing Good Vibes yoga session at the Windsor Heights Community Center this week. Every Wednesday, yoga for everyone, donation class. Come out and hug some strangers and connect deeper with your own practice and the Des Moines yoga community.
4. Another visit to the vet for my middle cat child. Because of our adventure before Christmas, I was worried that she was obstructed (given her litter box behavior) and seems the poor kitty’s stress has inflamed her bladder. 😿
5. Want to say “no” more in 2018? The Art of Saying No (to prepare you for saying “yes”). {TED Talk}
6. What are your predictions for fitness trends in 2018? {via Outside}
7. This is an excellent piece from Runner’s World on how to incorporate “gains” into your 2018 goals. All of their suggestions (except for maybe the cold showers, because NOPE I’d rather just run outside) are realistic and easy improvements to goal-setting that I plan to incorporate into my upcoming training schedule.

Weekly Therapy: 12.22.17

- Mel 2 Comments

the week:
Woo! Final grades are in, and I passed my courses from Fall quarter (all A’s!). I’m super excited to be on break right now, but looking forward to my next set of classes for winter quarter. My program will continue to get more challenging and take me out of my comfort zone, and I’m so thankful that I’ll be able to focus on my studies full time.

weekend:
CHRISTMAS WEEKEND! My in-laws are visiting, and I am so excited to host Christmas in our Iowa home this year.

seven things, seven days:
1. Any good, new Christmas movies I should be watching? I have some free time to fill.
2. Not only did I get Christmas cards out this year but all of my presents are wrapped, too.
3. And because all our presents were wrapped and placed around the tree, we misjudged that our cats would mess with anything… which ended up in a $200+ vet bill for x-rays for my middle “child” who decided to snack on a wired ribbon. (Thankfully, the x-ray didn’t show anything remaining in her stomach.)
4. I took advantage of the holiday special at Title Boxing Club, which includes 2-week unlimited classes (and a set of gloves and wraps), AND I AM HOOKED. I am already paid up for Farrell’s for the 10-week Challenge starting in January, but I feel like I’ll be spending a lot of time at Title in the future.
5. I went out to Center Trails for a little night hiking this week, which was super fun – and exciting to see how many other runners and bikers enjoy the trails at night.
6. Had my introductory meeting with Girls on the Run, as I signed up to coach this spring. Really looking forward to getting more involved in this organization.
7. My husband made 5 different kinds of gluten-free Christmas cookies, and OMG he is the best. 😍😍😍

Christmas is coming, tra-la-la-la!

Weekly Therapy: 12.08.17

- Mel

the week:
Finals week in grad school is a VERY different place than finals week in undergrad. It about took all of my energy, while also taking a little bit of my pride. All-in-all, some great learning experiences outside of the course content. Last week was my last week at my full-time job, so I look forward to being able to focus more on my studies in future quarters – and having a LOT more sanity in my life.

30 something therapy finals week

weekend:
This was the weekend that I was going to run my first 50-mile at Hitchcock, but I withdrew. With all my leftover energy focused on grad school (since I have also been working full time all this time), my training dropped off and I was sincerely worried about the stress of everything injuring me physically if I attempted the race. It took a lot of contemplation, but in the end wasn’t worth the risk – particularly because I have just had one bad race after another this fall, and Route 66 marathon was kind of the top of the bad for me. Hitchcock half remains one of my favorite races, and I hope to get back out there healthy next year.

In any event, I’m excited to see Waitress tonight at the Des Moines Performing Arts Center! We’re trying out a new downtown restaurant, too. Stay tuned!

seven things, seven days:
1. I’m on a 4-week winter break starting Monday; there’s a lot of free time to fill (and cat hair to clean and furniture to move… WHAT IS THIS FREE TIME?!)
2. My race and training season are over, and I’m filling the void with strength workouts, yoga, and… barre.
3. I’m also looking forward to my kickboxing classes that start up in January.
4. And I’m also considering doing a drop-in roller derby practice in a few weeks. Am I crazy?!
5. Maybe I’ll actually get all my drafted race reviews published over the next few weeks!
6. I don’t like going to the movie theater, but there are so many good films out right now that I want to see (Three Billboards, Lady Bird, Murder on the Orient Express, The Greatest Showman…). Maybe there is a matinee in my future. Also: STAR WARS NEXT WEEK!
7. Why ultra-running needs to solve its gender inequality problem {via CTS, Jason Koop}

Weekly Therapy: 9.15.17

- Mel

the week:
Within the last couple weeks, I’ve had two separate mammograms and an ultrasound, and the doctors saw *something* in my right breast. I had my boob biopsied on Friday, so I’ll know Monday what/how I need to deal with that. Fun Fact: during the procedure, they implant a tiny titanium clip (that happens to be in the shape of the breast cancer ribbon). I’m feeling OK, if a little bruised and sore in that area.

But in better news: I got accepted into grad school! I start my master’s program on September 25, and while I’m a little stressed out to get everything started so soon (you know, considering ultra training and unexpected medical things), I am positively thrilled to continue my education in sport psychology.

weekend:
Capital Pursuit race is Sunday – read my recap of last year’s race. Should I wear the same outfit? ?

capital-pursuit-10-mile-race-blogger

seven things, seven days:
1. Officially received my one-year certificate at work! (Gimme that 401k match, plz.)
2. I also got a new manager (my 6th in a year-and-a-half) and re-organized into a new team.
3. Doing the FAFSA for the first time in two years was just as annoying. Also, why in the world do I need to add my husband’s income from 2015 when we only got married 6 months ago?
4. Went to a kickboxing class at Farrell’s this week (thanks to our local lululemon store), and I am obsessed! When ultra training is done, I’m definitely going to do the 10-week Challenge (and will also probably do a couple drop-in classes over the next few months).
5. How much time do I have to waste?
6. I don’t know. I’ve failed A LOT in the kitchen, and it has nothing to do with fear. {via Lifehacker Skillet}
7. Exercise is a waste of time… Ehhhhhhh, I’m not sure that I totally agree with this – why create MORE barriers to getting people to work out? First, we all have different motivators, and a goal can be as simple as “I’m going to to the gym three days a week.” It’s OK to JUST SHOW UP. Frankly, this type of ALWAYS ON thinking is probably going to cause burnout. And he sort of hints that you can only have success if you have a coach, which… ick. Thoughts? {via Entrepreneur}

Ultra Training Week #7: Long runs are long.

- Mel

This week of training brought my first 20-mile run (I think I have seven 20+-mile runs on this plan). I swapped my long run to Sunday, so that I could run with my usual group — which meant waking up for a 6:30 am (!!!) trail run on Saturday at Jester Park. Once I was out, I didn’t mind one bit (added bonus of seeing the sun rise over Saylorville Lake).

When my 20-mile long run came on Sunday, I could barely eek out 17. It was a rough morning — and more than just a mental block. I was breathing WAY too heavy for an 11:30 pace and my legs felt like lead. Meh. Bad runs happen, right? I enjoyed the course my friend mapped out though; it took us on a loop around downtown’s paved trails. I did need an extra rest day this week after doing my back-to-back half marathons the previous weekend, so I took that on Tuesday (with a side of full body massage). Though even with four days of running, I completed 40 miles.

WEEK AT A GLANCE:
Monday – Rest Day
Tuesday – 4 miles Extra Rest Day / Massage
Wednesday – 6 miles (Trail)
Thursday – 8 miles (Treadmill)
Friday – Rest Day
Saturday – 10 miles (Trail)
Sunday – Long run, 20 miles 16.85 miles

week 7 ultra training long runs blog
Long runs are long.

Week 8 is my cutback week, and I’ll be focused on getting my strength training/cross-training back on track. I’m also signed up for an intro to kickboxing workout that is sponsored by our local lululemon. OMG am I going to start having nightmares about Billy Blanks again?!

WHAT’S ON TAP?
My road trip to Madison last weekend resulted in finding a gluten-free dedicated brewery called Alt Brew. It was so amazing to have a flight of beers! I brought home a sixer of their kolsch, which is so delicious that I wish I bought more. I wish one of the midwest gluten-free beer producers would distribute to Iowa! So if anyone is in Wisconsin and would like to send me some more of their delicious gluten-free beers, please message me! Also accepting any and all beers from Burning Brothers in St. Paul (particularly their IPA).

WHAT’S FUN?
The mid-week Trail Run Series with Fleet Feet and Des Moines Park & Rec has been SO FUN. It’s brought so many people out to the dirt and woods to play, and I just love seeing that enthusiasm from our local running communities. This Wednesday, we’ll be running out at Grandview. I also get to assist with marking the course, so you can officially blame me if you get lost! ?

DSM parks rec trail running series
Yep, that’s me! ?

SOMETHING, SOMETHING:
Well, my grad school application is submitted. Now I sit around and wait to see if I’m accepted for Fall semester (which starts on September 25 *gulp*).

AUGUST MILEAGE TOTAL: 116.2 total miles
SEPTEMBER MILEAGE: 67.1 miles
WEEKLY MILEAGE: 40.9 miles
MILEAGE FOR THE YEAR: 723.71 miles
LAST RACE: Haven’t had time to review my two Labor Day weekend races, but coming soon!
UP NEXT: Capital Pursuit 10-mile race this weekend.

Weekly Therapy: National “Bring a sweater to the office (because they haven’t turned off the a/c)” Week!

- Mel

the week:
Oh, it turned October when I wasn’t paying attention. That means it’s marathon month. But also my favorite time of year — COLD WEATHER AND LAYERS. YAAAAAS. I’m not a PSL drinker, but I do love some pumpkin roll. Which I plan to make a gluten-free version of this year!

weekend:
20-miler long run weekend! I’ll be running Sunday morning with a few ladies from my 16-mile group a couple weeks ago, and completing the Lemiuex 6.6k race as part of the “course.” I won’t lie: I am terrified.

I have a massage scheduled for Saturday, which is TOTALLY IN THE WRONG ORDER OF THINGS.

52 books in 52 weeks:
I’m 6 books behind right now so I’m going to need some quick, easy, fun reads to catch up. Any recommendations? (I’m halfway through a 400-page book and about a quarter through another 400-page book.)

seven things, seven days:
1. I had brunch last weekend at the Blue Door Cafe in Akron (Cuyahoga Falls), and they had the most amazing breakfast-sandwich-in-a-gluten-free-wrap. And individual french press coffee. I can’t wait to return when we’re back in town!
2. Went to my first graduate school open house… and my good feelings about this school and program grew stronger. I only have a month though until the application deadline, so I need to start thinking about my personal statement.
3. Being in love with The Moth podcast, I was so excited to attend the Pittsburgh live tour stop of their story slam.
4. Admittedly, I lied about never wanting to run another marathon. Because one day, I’d like to run this.
5. Why is it so hard to catch your own typos?
6. This research on weight vs diet and exercise in different generations is super fascinating. {via The Atlantic}
7. I initially published this with only 6 things. That’s a first!