I always feel like the beginning of a new year is kind of stressful. A lot goes on in the weeks leading up to the festive period and often training, or normal commitments don’t get the same commitment or attention they once did. Then you finish that year and reflect on all the things you achieved, that you didn’t achieve, things you learned, mistakes you made and how you can grow and improve this year. Then you look at the year ahead and start to look at goals. For me I have training camp at the end of January, then training, hopefully some snowboarding, then start racing and as I look at the season the time gets shorter and shorter and suddenly I feel stressed that I have so much to do in the year and so little time. It is true that as we get older time seems to go by more quickly. Maybe its that we consciously plan and look forward to things, or fill our time more effectively so that the time passes and before you know it it’s flown by. I don’t know exactly but it does leave me feeling stressed.

One gift I received for Christmas from my Mum was a book on Mindfulness for the athlete. She did take some time to talk to me about mindfulness later in the year…last year, but I’m grateful she was able to find something to follow up with thats specific to me. Mindfulness in something Ive heard more and more of recently and its actually super simple. Being mindful of your actions, thoughts, decisions, goals and dreams literally means just that. Thinking about what they entail, what that means to you, how it affects you, if it affects you, what impact will that have, etc. It really  only takes an increased conscious effort which to be honest we have lost in recent years of technological advancements. I don’t nee to think about where I’m going in the car, I plug it in to my phone and Siri tells me turn by turn where to go. Thats it put simply but one thing I’ve found useful is mindful eating. Before eating I think about what I’m eating and why Im eating it. My mum and sister take it to a whole other level which I won’t go into but for me just thinking of those two things helps me to be smarter about my nutrition and diet. If I know I have heavy training periods I include protein, fats and plenty fruit and veg, the more colorful the better! If I look at my plate and its all white, I think about what I could replace or add that would bring those colorful nutrients to the table, pardon the pun…

Now I am no expert but in October 2015 a mindfulness summit was held online. A free 31 day summit covering all mindfulness topics. I won’t explain any more than that but I would encourage you to visit the page by clicking on this link: The Mindfulness Summit registration is free and you can take your time to listen and watch experts in this field from all over the world.

I’m off to try and solidify a plan for this year and work on being less stressed 🙂

Thanks for reading

Lisa x

Before I begin I will say that I am not a psychologist or mental health councillor, merely an athlete, Physical Therapist, musician and person with experience in mental health issues. My points may not be scientifically proven but I hope this serves as a useful resource for everyone.

The Power of Negativity. It is incredibly easy to be negative. It is far easier to be negative than positive. Without realising it many of us will consider five negatives thoughts on a single issue before considering just one positive thought. We can work to remain positive but the power of negativity seems to draw us back in so easily.  When we feel blue, it doesn’t take long for a small problem to manifest or snowball into many other problems. We can become consumed by negativity, almost suffocating, and it feels like there is no way to pull out of this hole. The problem is, that a negative mind directly impacts our body. We are more likely to feel lethargic, frustrated, have low motivation, have general feeling of melancholy and who can forget, comfort eating!

Biologically we are programmed to recognise the negative aspects of a situation. This is a ‘survival of the fittest’ theory where those who can see the danger or negative aspects are more likely to be able to analyse and choose a safer or more positive solution, versus someone who waltzes into danger oblivious to hazards may not come out so lucky!

Ok, so it may be in our nature, but it is also our responsibility to take into account a negative, consider the positive and come to a solution or continue on a path to progression. I think this is where we often get stuck. These ‘blue’ feelings or negative thoughts weigh heavily on our minds, overshadowing our ability to easily consider, or even see the positive.

I’m currently one month in to a complete lifestyle change. At the beginning of September I bit the bullet and took a new part time job to allow me the time to train and recover like a pro, on my journey to becoming a successful professional athlete. I also started with a new coach just a week and a half ago! Big changes, with high financial risk. But, I did this because I am driven to achieve this huge lifelong goal and hey, you only live once! I believe I have what it takes. I believe I can push myself to the limit and then push a little more. Im so stoked, but even still, especially in these early days, when no one knows where I’m at or where I might get to, its easy to let the doubts and negative thoughts creep in. I’ve struggled to  sell myself to sponsors, found the new schedule tricky to adapt to efficiently and all the while very conscious that I’m trying to do a lot more with a much much much smaller budget. My boyfriend Ben, has been very supportive and this week asked me 3 very important questions when I’ve doubted myself or felt negative:

Do you want to quit?

Do you enjoy it?

Why are you doing this?

He will force me to answer him out loud. This doesn’t wipe the negativity slate clean but it does clear some of that heavy dark cloud and allow room for the perspective, positivity and acknowledgement of things to be grateful for at this early stage.

It takes work to remain positive; a conscience effort to look at things a different way, for example instead of worrying or catastrophising, consider problem solving and perspective. This applies to all aspects of our lives: Relationships, Career, Fitness, Health, to name a few. I’ve made a conscious effort to do certain things for a positive mental well being, some of which I feel are important for everyone to try and employ:

1. Smile – literally the easiest thing you can do, even a forced smile can turn into an actual smile and get those endorphins positively influencing you
2. Surround yourself with positive people – i have made a conscious effort to surround myself with positive people. These are people who are supportive, kind, happy, successful, grateful and humble.
3. Take responsibility – there are always going to be those lucky people who seem to get everything for nothing, but the reality is these people are a minority. Take responsibility for the things that are happening in your life and if you want them to change, you must initiate that. Don’t bleat over the fact someone has been handed more than you. Jealousy is toxic. Move on and make things happen!
4. Pay it Forward – do something good for someone else for no other reason but to do a good thing. Putting good energy into the world is a very good thing 🙂
5. Write down 3 things you are grateful for – these don’t have to be big, because in reality we are all very fortunate to have simple things like a roof over our heads, our health and to be alive! Thats got to be something to smile about 🙂
6. Reflect on your progress – stop and recognise what you have already achieved. So often we don’t take the time to do this… Take the time! I remember the first time I ran for 20minutes non stop, now I’ve ran 2 marathons, completed an Ironman and paced for a trail ultra marathon in the dark! Or even the first time I got on a mountain bike, just 1 year ago! So much has happened in this year, qualifying for Pro Xterra card, winning a few XC races and Xterra events and upgrading to a Cat 1 XC MTB rider… all on a demo bike I had borrowed.
7. Read positive quotes – with social media these are everywhere but I will watch this one video before every single race, or big training days. No explanation needed, just watch: Rise and Shine Athlete Motivation

So to summarise, it’s ok to have negative thoughts. Being a ‘defensive pessimist’ has been shown to have its benefits; but you must ensure that with the negativity and doubts you take the time to consider the positive, keep your mind open and calm to avoid becoming suffocated into that deep dark hole of negativity – nothing good happens there.

I hope this can serve as a useful blog and provide you with a strategy you can apply to all aspects of your life 🙂

Happy Training

Lisa x

Race Report

I entered Silverman around one month ago, after racing Ironman 70.3 Lake Stevens, Washington. I had had a terrible run after a phenomenal bike leg but honestly felt empty after Ironman Canada. I spent a couple hours in a medical tent on IV fluids and although I still made the podium, I was disappointed with my performance. Instead of being rationale and filling up that well I had dug deep into many times this year already, I thought:

“I should do Silverman! It’s a local race, race local, support local, it’ll be fun!”

If you have done the Silverman course, I’m sure you’ll agree most wouldn’t use ‘fun’ as their first choice of adjective. It’s a very hilly course with often unforgiving weather and this year was no different. Not particularly hot but very windy!

Having qualified and entered the XTERRA World Championships on November 1st and still fundraising and aiming for a season finale at Ironman Arizona I needed to do some serious thinking. I had competed two weekends before at Xterra Nationals in Utah and then one week before ran for almost 6hours through the night pacing badass ultra runner Michael Jimanez on the Trails around Big Bear, so I didn’t want to tap too much further into that reserve. One thing Michael had taught me was the importance of ‘the well’. You can dig deep into that well, but you have to take the time to fill it up. And honestly, I hadn’t been filling it up. This forced me to look at Silverman in a very different light. I would have to race it as a good training day. I know some people get irked by this way of thinking but it was necessary. I would race Silverman with the sole purpose of enjoying it, getting my nutrition dialled in and keeping a solid steady pace.

I got to race morning and purposefully left my garmin off and raced only with my watch to monitor nutrition timing. It was a very rough, windy, non-wetsuit swim so I took off my tri top to avoid the drag. It was a pretty messy swim…getting blown around with lots of waves I did my best to stay on track but still came out of the water considerably slower than I’d hoped for. I set out on the bike with a smile on my face and reminding myself to enjoy it 🙂

I rode pretty well, I actually like climbing and I know the hills out there quite well by now so knew where I could stand up, where I should ease off and when I just needed to grind. Everything was going pretty well, until on a fast descent, I looked down for the briefest of moments and the visor from my helmet was whipped off onto my arms… I was going to fast to take my hand off and grab it, but I thought I’d try; unfortunately I had just overtaken somebody and as soon as I tried to manoeuvre to grab the visor it whipped out of my arms blowing behind me… Oh man I felt terrible!!! I knew it would’ve gone flying right into him! I put my hand up and shouted “SORRY!” and looked behind quickly… he was still upright, no crash caused. Phew!

I continued on the bike, and picked people off one by one. I always have the most fun on the bike. I consciously started to hold back with about 15miles to go. I was making good time and there was no need to push deep into that red zone. I cruised into T2 and transitioned into my run gear. I set out for a steady run with a smile on my face 🙂 I saw my boss/leader/friend Ron Gallagher in T2 and he gave me some encouraging words, I high fived him because I’m super american these days 😉

The run course was filled with awesome supporters many I didn’t know but the ones I did, provided the best encouragement. This 3 lap course means you see so many people racing, and I made a point to cheer on my friends and fellow athletes who were racing. I kept a decent smile until lap three when my glutes started complaining of being tired. Sorry Glutes, this is your time to shine! And luckily I saw more and more people who reminded me to keep going, keep smiling and enjoy the event. I finished in 3rd place in my age group and 8th amateur overall. I’m very happy with that. This wasn’t my ‘A’ race. Other people had spent their season training and prepping to peak on this day, I hadn’t. Id ran a trail marathon the week before, Nationals the week before that, not ideal prep for a stellar performance, BUT I was able to start this week of training feeling strong and pumped. I now have a new coach who I’m very excited to be working with and am looking forward to a great race in Maui, November 1st 🙂

Not quite the race report I usually put out, but not every day is your best day. This was a great day for me, not performance wise, but having the mental ability patience  to control myself better in a race environment. I only took a little out of the well and have a lot to put in this week.

Congratulations to ALL those who raced at Silverman! It was a tough race with tough conditions but you all persevered and are simply amazing in my book! Thank you to all of the volunteers and supporters who truly make this race what it is, without you we’d be a bunch of thirsty, struggling athletes not sure if we can go on… you push us to the end! Thank you 😀

Ironman Canada – Whistler, July 26th 2015

Ironman Canada was never going to be easy, I knew this. This would be the toughest race of my life and I knew I would have to dig deep…often. My preparation for the event had gone reasonably well; I’d built up a solid bike and run base and lengthened swim workouts. I’d practiced my nutrition and hydration in the intense and often severe heat of the Las Vegas Desert. My coach, Chris DeMarchi, was confident in me, and I was starting to feel the same way.

I came up to Whistler on Wednesday to finish my taper and get a chance to pre-ride a bit of the course. I have not properly tapered for a race for a long time so I was feeling very rested going into the event. I had a hydration and nutrition plan all worked out, but tried to keep in mind that this would likely be different to my ‘Vegas Desert Hydration Plan’. The weather was looking to be colder and rainy. I adjusted my attire in that I decided to wear socks and arm warmers in addition to my normal two piece tri suit.

Race morning came and although I was very anxious, I was somewhat calm. It hadn’t started to rain but the sky was full. The race begins with a deep-water mass start of around 2000 age group athletes all going off together with the gun. It was a two-loop swim in a long rectangle. I positioned myself somewhat to the side but in the front line so to get a good start. The gun went off and I pushed hard to settle into a nice steady rhythm and position. Even though I knew we were spreading out, somehow it felt like everyone would get to the corner buoys at the same time. I was very much aware that by this point the rain was lashing down around us. I held strong and kept pushing. Only a couple swift elbows to the face and goggles knocked once but minor setbacks if that. I was eager to keep steady. I exited the 2.4mile swim 9th in my age-group (very surprising for me) in a time of 1:07:37.

Exit the water, down on ground, wetsuit off, into changing tent. A very lovely volunteer helped me don my already very wet arm warmers and I put on my socks thinking to myself what a fat lot of use the talcum powder was. Anyway, out to my bike and away.

The bike course brought more and more rain. It was truly torrential at this point. I was very aware of the voices in my head reminding me not to go too fast in the first part of the bike. I stayed true to this and only pushed to a pace where I didn’t feel like I was working, only moving along. I did start to pick people off but managed to stay calm and true to my plan. The descent coming down from the Whistler Olympic Park was terrifying. I had brand new brake pads for the Zipp 404 wheels I was using, but the rain posed such a high risk for disaster. I played it reasonably safe on these initial descents. Climbing back up to Whistler village, the cold started to kick in. I could;t feel me fingers and I was starting to shiver a little. The rain still not letting up, we began the fast descents down towards Pemberton. This is where things really got worrisome. Now the circulation had left my hands and they were bright white. I would lift my hand and arm to reach for a gel but I couldn’t do anything… I was stuck. The shivering had gotten so intense by this point I could feel my whole body beginning to spasm. Descending, brought more cold and I could barely control my bike. My eyes started to become very heavy. I remembered my special needs bag would be in Pemberton, and in there was hope….a Snickers bar. In Pemberton I pulled up to the aid station and volunteers immediately had my bag open and asking what I needed. I could only mumble and vaguely point in the direction of my food. I was beyond cold and expending a lot more energy than initially planned with all this shivering. A volunteer opened my snickers and all but shoved it in my mouth. It was delicious! I could feel I was crying because there was warmth on my face. Suddenly the volunteers were putting gloves on my hands and a jacket on me. One volunteer looked at me in the eyes and said “Ok, now you will warm up and you WILL finish this, you WILL be an ironman. Now get off down the valley and we’ll see you on the way back”…I kid you not, thats how it went down.

Straight down the valley I went and sure enough I started heating up. Eager to make up the energy deficit I started to panic eat. I had eaten the snickers, energy chews a couple gels, all in the space of about 20mins. I forgot to look at my watch so my timing restarted for eating breaks. Aw crap. I grabbed a gatorade at an aid station. Because whats better to wash down sugar than more sugar…

The climb back up to Whistler village is a long unforgiving one. No lie it goes on forever. My legs still felt good at this point so as long as I changed up my position every so often, stayed in a low gear for the tough climbs I was fine. I had no idea where I was in the standings, I was just grateful to have made it through the cold. It turns out almost 15% of people did not finish at all and of those 15% most had to turn in the towel on the bike because of the wet and cold. That being said 15% is an inspiringly low number…Ironman breeds a certain hardy type of athlete, one for whom giving up is not often an option.

I came back into the village and up towards T2. The village was buzzing with spectators and supporters. I finished the 112mile bike in 6:03:50, 3rd in my age group.

Onto the run with DRY socks and shoes! BLISS! I set off at a steady but VERY manageable pace with intentions to kick it up in the last 6miles and to walk through the aid stations. Well I didn’t stop at the first couple as I really didn’t need to, but after the second station, my guts started churning. I managed to push that feeling away for a while but my 13k I had to stop, I darted for the portaloo… Unfortunately this went on for the next 15-18km 😦 with each spasm in my stomach and gut my legs felt heavier and stiffer. I looked at my watch, seeing my goal disappearing from my eyes. Ok new plan, just make it aid station to aid station. With about 5km to go a girl in my age group past me, I foolishly thought she must have been on her first lap as she looked very fresh and had changed into an entirely new outfit from the bike. I now realise, considering how wet everything was and my own levels of chafing, that really wasn’t a terrible idea… Anyway, with 2km to go and the finish line so close I noticed up ahead that she too made a turnoff for the finish line. Unsure of my standings at this point but vaguely hopeful still of a podium spot I somehow picked up the pace. I lengthened my stride and ignored all the screams of fatigue and pain. All I could hear were the  voices in my head from friends and family whom I knew were cheering me on from afar. With just under 1km to go, I overtook her, unsure of whether she’d respond, I cranked it up another gear. Now sprinting through the village, I regret barely being able to appreciate the crowds at this point. I was so grateful throughout the whole course of all the people out there supporting and cheering for us. I saw the finishing shoot and glancing over my shoulder, without this girl in sight I began to smile. Savour the moment.

“Lisa Leonard from Las Vegas, Nevada, YOU ARE AN IRONMAN”

I crossed the line with a smile on my face with a marathon split of 4:06:35 and a total finishing time of 11:27:11. I finished 6th in my age group, 40th women and 198th overall out of 2000 athletes.

I was disappointed to miss out on a podium spot (place up to 5) and to have ran so poorly knowing I could do better…BUT…after I nice pep talk from my coach and some reflection, I am extremely proud of this, my first Ironman. I learned so much from this experience. I have trained relentlessly whilst juggling a full time job as a Physical Therapist, which as most age groupers will know is no easy task. We do not have the luxury of recovery time or endless training hours and yet we all show up and get it done on race day. I’m proud to have joined this special albeit slightly mad, group of athletes who have earned the right to call themselves Ironman.

I would like to take this opportunity to thank my Coach Chris DeMarchi, my teammate Rachelle Jorgenson for pushing me to enter this race, my roommate Michelle whose love and support has been invaluable, My Mum who introduced me to this sport as I watched her compete in triathlon and whose endless strength, love and drive has brought me where I am today, My siblings Jessica, Eva and David, My Dad, my whole family! And all of my friends in Las `Vegas, Balmedie and world wide. I am so grateful of the love and support I receive from you all. I have only just caught up with all the Facebook posts and comments but it really brought me such sincere gratitude and joy to feel and read all of your best wishes and support. Thank you. It’s for you that I will race again, that I will continue to push and push as far as this road will take me. That road may have branches with off road trails and mountain bikes but the goals remain the same. Thank you all once again for believing in me.