#MotivateMe/ Motivation/ Running/ Triathlon

#MotivateMe Monday: What Happens When You Plan and Believe in Yourself + My April Goals


If you’re new here, #MotivateME Monday is a weekly link-up co-hosted by myself and Running Rachel for accountability and encouragement. It’s a place for us to share goals, plans, successes and have each other to pick us up to keep moving forward.

Happy Monday everyone! I hope you all had a great weekend and a great training week!

This past week turned out great for me. I made it to the pool on Monday for the first time in what seems like forever and swam 1000m in 29:56. I’m sure that’s not a fantastic time, but it’s good to know what my baseline is as I progress my swim training. It was also nice to face my fear of being cold and wet in the morning and to realise it’s really not that bad. On Tuesday morning I ran 8.8k with my running mom girlfriends at 6am, then went to spinning for 30 min at lunch. On Wednesday I rested instead of getting up early to go swimming because I was exhausted! I had worked out 5 days in a row (Friday to Tuesday) so my body was begging for a break. Thursday morning I ran 6.5k at 6 am with my running mom girlfriends again, and went to spinning for 30 min on my lunch break. I then rested on Friday and watched my husband and oldest daughter play in a father/daughter hockey game.  I rested again on Saturday for Sunday’s Around the Bay 30K Road Race.

Here’s a pic of the dads (and 1 mom) establishing the “rules” for the father/daughter hockey game:


Here’s a pic from the Running Moms a Pre-Race Pasta Party that my wonderful hubby threw for us:


Such an amazing week of training fun, and the race went very well – I can’t wait to share with you all of my race pictures and my full race recap on Wednesday!

Today I want to talk more about a comment I saw on Facebook that really resonated with me. For my two training buddies, the 30K race on Sunday was a personal distance best for them – neither one of them had ever run that far before (spoiler alert: they both did amazing!). Juliette posted a picture of her Polar M400 with her finishing time on it and a friend of her’s made the following comment:

It’s amazing what you can accomplish when you plan and believe in yourself… Congrats.

This is seriously one of the best comments I have ever read. Both Juliette and Becky were hesitant about Around the Bay at first, but they swallowed their fears and signed up, then progressed their training by following training plans. Without a plan or a belief in themselves, neither one of them would have reached the finish line, they might not have even started the race. It was truly inspiring to share in their progress over the past 4 months.

READ:  An Amazing Training Week and Weekend of Softball #MotivateMe Monday

If you believe it, you can achieve it!


The whole time I was running on Sunday I was thinking about the mental strength I would need for Ironman 70.3 Muskoka this summer, but more than mental strength on race day, I’ll need a belief in myself and a training plan. Without confidence it’s hard to stick to that training plan, why train if that race is too hard for me? Negative self-talk can really get in the way of sticking to a plan. It’s so hard to motivate yourself to follow the training if you don’t really believe you can accomplish the end goal, but skipping training workouts doesn’t make that end goal any easier either, in fact the end goal becomes 10 times harder if you aren’t properly trained. On the other hand, if you tell yourself you can accomplish the goal you’ll have a better chance of sticking with the plan and you can accomplish amazing things.

With that in mind, here are my April goals:

  • Swim 2-3 times a week
  • Spin twice a week
  • Run 2 shorter mid-week runs and 1 longer weekend run each week.
  • Get my road bike repaired – my tax return came and I can finally afford to get my shifters replaced, buy a helmet and buy my own cycling shoes!
  • Swing my kettlebell (aka strength train) 3 times/week

In May I will start doing longer outdoor rides on my fixed bike, man I can’t wait to get back on my bike!


This week my training will focus on recovery and easing into the triathlon training:

Monday: Easy walk 30 min walk at lunch time – aka active recovery.
Tuesday: 30 min spin at lunch time
Wednesday: Day off of work – early morning swim, then pedicures and lunch with my best running friends to celebrate our race and the end of winter training!
Thursday: Easy 6-8k before work, 30 min spin at lunch time
Friday: Rest
Saturday: Longish run (15k) and body weight strength exercises.
Sunday: Easter morning – Easy 8k run after Easter celebrations with my family

READ:  Ragnar Trail Recap and #MotivateMe Monday

As we head into the Spring and the warmer weather I want to know:
What are your goals?
What is your plan to achieve those goals?
And more importantly, do you believe in yourself?


A weekly linkup on Mondays for you to share your weekly fitness plans and meal plans #MotivateMe http://www.fitnesscheerleader.com


  1. Every Monday share your fitness, nutrition plan etc by linking them up.  All you will need is your post’s URL, and a photo you would like to attach.
  2. Posts that aren’t related will be deleted.
  3. In your post, please mention that you’re participating in #MotivateMe Monday link up, and link back to the hosts, Fitness Cheerleader at FitnessCheerleader.com, & Running Rachel at RunningRachel.com
  4. Read what the other linkers, are sharing.  Visit at least 2 other bloggers’ posts and share some support by commenting and engaging with each other.  The more you support, the more support you will get back.

Have an active and healthy week!

What can YOU accomplish if you BELIEVE IN YOURSELF?


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  • Melanie
    March 30, 2015 at 1:09 pm

    That is a powerful statement!! I love it and what an awesome friend to stay that too! My plans right now are to keep my current miles and just run for the enjoyment going into the summer. I have two halfs in a few weeks and I’m just looking forward to running them!

    • Janice
      April 1, 2015 at 9:51 am

      Good luck in your half marathons, I can’t wait to read the race recaps!

  • Launna
    March 30, 2015 at 7:23 pm

    Thanks Janice, I needed to read this… I have let the horrible weather in Nova Scotia get me down, worse, I have let it give me an excuse to eat whatever I wanted… I have gained a ‘few’ pounds… everything changes on Wednesday and I am back on track… no more excuses… Mostly I had put my 10K on the back burner… I am signing up for it as soon as possible, it isn’t until the Fall but there are always early sign ups… I am making a plan/goal and working towards it… 🙂

    • Janice
      March 30, 2015 at 7:26 pm

      Great job Launna! I can’t wait to follow your training progress, you can do it! have a fantastic weeka nd Easter 🙂

  • Liz
    March 30, 2015 at 8:01 pm

    I’m so glad I came across your site – I am training for my first half marathon, and am getting great support from my husband, but I know I would gain a lot from hearing from others as well.

    • Janice
      March 30, 2015 at 9:28 pm

      I’m glad you found me too! How many weeks until your half? How’s your training going? Do you have a goal time?

  • Jess@Flying Feet
    March 30, 2015 at 9:15 pm

    YES! Planning and believing are key elements to success. Thanks for always keeping us motivated on Mondays. My main goal is to get in another solid week of hard training before marathon taper begins. wheeeee!!!

    • Janice
      April 1, 2015 at 9:49 am

      Enjoy the taper!

  • Lucie Palka
    March 30, 2015 at 9:22 pm

    You are very fortunate to have some friends to run and race with! Maybe I need to join a running group to find some friends that share the interest! Congrats on your 30 Km race to you and your friends!

    • Janice
      March 30, 2015 at 9:26 pm

      Thanks Lucie! I found out that my new friend Juliette also ran quite by accident – I was out for a run and “ran” into her on a run. We then started only doing long runs together and then we started doing mid-week early runs together. Is there a running room near you? That might be s good way to meet other runners. Their clinics are awesome!

  • Katie@Run Wild in Alaska
    April 1, 2015 at 1:36 am

    I got back to triathlon training last week too! Back in the pool for the first time and I was happy to see my swim time was the same as it was in my race. Which was last May. Which was also, incidentally, the last time I was even in a pool to swim laps. Oops. Oh well.

    Hockey is FINALLY over for us this season! Woo hoo! I’m a terrible hockey mom. 🙁

    • Janice
      April 1, 2015 at 7:10 am

      Oh I know that feeling well, hockey is FINALLY over here too!! Enjoy the break!

  • Emma
    April 1, 2015 at 9:32 am

    Great job Janice! Looking forward to your race report – and following your half iron training. We need to get out for a ride together!

    • Janice
      April 1, 2015 at 9:52 am

      Thanks Emma, you had a fantastic race too! I can’t wait to ride with you, perhaps near the end of April?