Motivation Monday: What Does Not Kill You Makes You Stronger

Rise and grind my friends!

It’s MONDAY, and y’all know what that means …. It’s time for yet another instalment of Motivation Monday where I share with ya my thought/motto/mantra for the week, a summary of last week’s training accomplishments and my goals for this week.

Last week I really buckled down with my training for the Chilly Half Marathon ” there’s only 6 weeks until the race, so it’s time to get really serious if I ‘m going to reach my goal of running a sub-2 hour half mary. The hubby came home from Portugal late on Sunday night, which meant I had no excuses this week for skipping workouts, except for the fact that I tend to get over ambitious with my training plans, and plan out far more than I can conceivably do without getting injured … (Dear Janice ” listen to your body!). The weather was crazy here – one day it was super cold with snow, and the next just above freezing with icky yucky rain. But alas ” I didn ‘t let it stop me. Here are my training accomplishments from last week:

  • Monday: Lunch time spinning class ” rode 16.4k (I always check the odometer on the bike to see if I can beat my distance from the week before).
  • Tuesday: 5.64 k run around the park at lunch (avg pace was 5:50/km)
  • Wednesday: BodyPump class
  • Thursday: Speedwork: four 1 mile fast repeats at 8:16 pace with ½ mile recovery jogs ” the blowing wind from the snowstorm was whipping me in the eyes, so I called it quits after only 3 x 1 mile repeats. Total distance: 8.03 k Avg pace: 5:46/k
  • Friday: 5k run around the park at lunch. Worked through lunch to make up time.
  • Saturday: BodyPump class. I rearranged my training plan and ran 16 k in the afternoon with my training partner (@egrrrl) because the hubby and I were going on a date Saturday night and I didn ‘t want to cut our date short just so I could run on Sunday morning. My training partner is AWESOME and rearranged her weekend schedule to run with me on snow covered sidewalks in the cold. Totals distance: 15.37 k Avg pace: 6:33/k
  • Sunday: 16k long run with my training partner. Spent the day cleaning the house, doing laundry and preparing for the week ahead (as per Day 22 of the 31 days to a Healthier You Challenge).

I ‘m entering the next week with the motto:

What does not kill me, makes me stronger.
-Friedrich Nietzsche, Twilight of the Idols, 1888
German philosopher (1844 – 1900)

My training plan is now entering the four highest mileage weeks that will hopefully really build my endurance and speed for the Chilly Half. This means that going to bed at a decent time to get the rest I need for recovery, along with fuelling my body with lots of lean protein, fruits, veggies, whole grains and my MultiVitamin is going to be keys to my success. I feel really tight/stiff today so I may need to fit some stretching/yoga into my plan for the next few weeks, or at least book myself in for a massage (or two).

Here’s my training plan for this coming week:

  • Monday: Lunch time spinning class (part of my 75k Ride for Heart trainingli>
  • Tuesday: 5 k easy run around the park at lunch.
  • Wednesday: BodyPump class (I big puffy heart me some BodyPump.
  • Thursday: Tempo Run: 8 k at 5:33/km pace.
  • Friday: 5k easy run around the park at lunch.
  • Saturday: BodyPump class.
  • Sunday: 18k long run with my training partner (@egrrrl).

What will be your mantra for this week?Have a fantastic week everyone!!


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  • Angela
    January 23, 2012 at 1:47 pm

    Hi Janice!
    I just found your blog and love your wonderful, positive attitude so far! I gathered from your mentions of Around the Bay and Ride for Heart that you might be a Canadian blogger, and your “About the Author” section just confirmed it! I’m in Waterloo ON and teach RPM/freestyle spin at GoodLife. It sounds like you’re loving your spin classes! The mantra you’ve chosen for this week is so inspirational – and true too. I think mine will be “Every day is a new opportunity to move forward.” Happy Monday! 🙂

    • Janice
      January 23, 2012 at 2:51 pm

      Hi Angela!
      Thanks so much for your kind words. Yes, I am Canadian! I’m actually not so far away from you – I live in Milton ON. I do love RPM class I go to at GoodLife – my instructor is so fun. Will you be doing any races in Southern Ont. this year? I believe that Krystyn of Darwinian Fail is also doing the Chilly Half. It would be awesome to have a meet-up. As well, Morgan of Life After Bagels is doing the Ride for Heart. It’s so exciting to learn there is so many great fitness bloggers in Ontario!

  • Megan
    January 23, 2012 at 7:04 pm

    You do amazing things! I’m in awe of all that you do even in rest days and as a single parent a lot. You always take time to cheer us on and help us out and I love you for it. Thanks Janice for being amazing!
    Good luck with your training in this crazy weather.

    • Janice
      January 23, 2012 at 7:16 pm

      Awwww thanks Megan *blush*

  • Laura Lohr | My Beautiful Life
    January 23, 2012 at 7:46 pm

    You are one incredible lady! Your training schedule is so full!

    Thank you for all your support and encouraging words! You truly inspire me!

    • Janice
      January 23, 2012 at 7:49 pm

      No problem – you and I are very much alike, and I know if I can do it, then so can you!

  • Andrea Kruse
    January 23, 2012 at 7:46 pm

    I always love reading your training posts. Someday I will have you write down a training program to get me in gear. 🙂

    Hope this is a great week for you and can’t wait to see your marathon pics.

    • Janice
      January 23, 2012 at 7:50 pm

      I’d love to! (I also owe ya one).

  • Shannon
    January 23, 2012 at 8:39 pm

    Janice, one day I hope to run as far/often as you do. Dare I ask what a body pump class is?

  • Rachel
    January 23, 2012 at 10:52 pm

    You are such an inspiration and a MACHINE!! I love your fitness mantra for this week!! My mantra for THIS week is “one step at a time… keep moving forward” 🙂 As I am babystepping back into fitness this week 🙂

  • Steph
    January 23, 2012 at 11:02 pm

    I love me some body pump as well. It’s such a great compliment to a running plan and it never fails to create a wicked burn!

  • Emma
    January 24, 2012 at 8:39 am

    Let me know if you want to do the long run on Saturday again this week (18k OH MY GOD). It was rather nice having Sunday morning free, especially since the kiddo’s swim lessons are done!

    My legs are tight and stiff too. I blame those evil snow covered sidewalks from Saturday.