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My athletic career came from humble beginnings.

“Girl, age 7, soccer ball” dangled somewhere from a local church’s Christmas giving tree.

Sprinting downstairs Christmas morning, I rushed to see if Santa came this year – he did! I gingerly checked the pieces of paper with kids’ names laid on top of a row of unwrapped gifts.

“Dominic, Mary, Martin, Joey, Eddie, Maria, Zack, and Greg” – but no Rosie.

Santa forgot me!

I ran upstairs, sat on the toilet, and started to cry until my oldest brother, Eddie, told me my name had fallen off of my gift. In his hands, he held…a soccer ball! Brand new, and just my size!

“Come in,” I said through soggy tears, and my brother walked in carrying the most beautiful gift possible – a soccer ball! Brand new, and just my size!

My face lit up as I jumped off the toilet lid.

“Wow, thanks!” I hollered as I ran outside to play with my ball in the cold, my heart warm from soaring with joy.

Last night at a school crosswalk volunteers appreciation party, the head of the giving tree at my daughter’s school announced a request for more gifts/contributions, sharing that one family had asked for “socks and underwear.”

Socks and underwear?! Oof. We never had it THAT bad.

Although I love the idea of donating in one’s own community, if you would like to contribute to the family at my daughter’s school that requested socks and underwear, let’s shower them with much more. (Link here.)

So if you walk past a giving tree at a post office or grocery store with “ornaments” requesting gifts for kids, and wonder if contributing really makes a difference, believe me – it does.

We have the power to make add magic to a kid’s holiday! The kind person who paid for my soccer ball sure did, and I’ll never forget it.

Habits shape who we are and determine where we’re headed. Consistency breeds excellence. From small actions to daily routines, habits sculpt our success story. Cultivating good habits isn’t just a choice; it’s a game-changer.

Do you want to wake up earlier, eat better, exercise more, or be more confident, or just feel better all-around? Do you know what you should do but have trouble doing it consistently? I can help!

Sign up for my January Habit Hacking course to get unstuck with habits that stick.

It’s a personalized program that starts with:

💥 figuring out your goals via in-depth questionnaire

💥 determining the best habits to get you to them

💥 uncovering the obstacles in your path to success

💥 adding friction to bad habits so they fall to the wayside

💥 creating new, good habits that stick

We’ll go over the science behind habits, and how relying on willpower just doesn’t work. We’ll adopt a better strategy – one that, over time, makes sticking with the desired behavior almost effortless.

The next round of habit coaching begins the first week of January. Each coaching package includes:

1. A one-hour strategy call to determine which new habits to adopt and how to ensure success (using habit coupling, small habit progression, etc.)

2. A daily check-in via text or Google Sheets for accountability

3. A weekly 20-minute check-in call to see what’s working and adjust what’s not

4. Choice of “Winner’s Mindset” book, “Make Your Mess Your Message” book, or grip tools

Gift this to a loved one or to yourself! A $450 value for only $300, but only until Dec 15th.

To sign up or ask questions, send an email to rosewetzel@yahoo.com.

If you are ready to do the work for lasting change, then I would love to be your coach!

What an incredible experience racing two different world championships, in Belgium and Portugal, in one weekend (the elite FISO OCR World Championships and the Masters Mountain World Championships).

Friday’s race was a flat, short (3k), intense, obstacle-filled race while Sunday’s trail race took us 4,000 feet up and down a mountain in 20 miles! Training for such different races proved to be quite a challenges…and very fun!

People say it’s important to specialize/focus to be your best, but some of the best athletes I know train hard/well in more than one sport. Mental burnout ends more athletic careers than physical burnout, so why not follow your heart if it loves variety? 😊

Training for both a speedy, obstacle-dense 2 mile race in Belgium AND a 20 mile endurance race all the way up and down a mountain in Portugal two days later was just the fun mental/physical challenge I was looking for! And I did it – the racing, the travel logistics, all of it…it was hard, and it feels good. 👍

They say the brain craves novelty, and introducing fresh challenge combinations keeps me inspired to train to my max for over two decades now. 💥

I’ve always been happiest doing a combination of OCR, Ninja Warrior, track, and/or trail running, and I’m a lifer when it comes to racing, so even if specializing could/should bring a better outcome in a particular discipline, if you’re like me – someone who can’t choose just one – why not just follow your heart?! ❤️

On 2/22/11, twelve years ago today, Tim proposed to me on a beautiful houseboat we spent many holidays pet-sitting in, offering me a glittery diamond ring as a symbol of his love and commitment. 

Last week, on our way to live/train in Mexico for a month, someone stole it from me, as my carry-on had to be checked last-minute, and I hadn’t yet transferred it back to my hand after taking it off for strength training. 

Even though I know things are just things, I still felt mad to have such special things (my engagement and wedding rings) stolen from me. And I couldn’t help but blame myself for leaving a tiny window of opportunity for it to happen.

“You don’t deserve nice things,” the little gremlin in my head told me.

When I arrived in Mexico and realized my rings were stolen, I felt stressed all day (and tired from an early morning flight and oddly cold) yet finally rallied and went on a training run late afternoon with my mind racing, only to get completely lost on new trails, finding myself at dusk surrounded by a dog chasing me to protect its territory, vultures eating animal parts, and truckfuls of guys heading to a party.

Fear filled my mind as I clutched my pepper spray, trying to navigate the ever-changing map on my phone, every terrifying runner story swirling through my head.

Finally, I saw a woman drive past, and I asked her, in my best Spanish, how to get to where I needed to go, before dark. She turned her car around, put out her cigarette for me, and drove me back. I tried to give her some money as a thank-you, but she wouldn’t accept it, simply telling me to not run by myself at night and to avoid that dirt road in particular because it was dangerous.

“Perros?” I said. “Borrachos.” She replied.

For the next week, I felt scared leaving our place. I ran only on treadmills and at a golf course. I looked up flights to go home, only to realize I have no real home right now, no comfort zone to go to…just a storage unit in Boulder (the downside to “adventure life” that nobody talks about).

“This is not how I retire.” I told myself while still in bed one day, wondering how I was going to get my run in.

So instead, I faced my fear. It was time to take action.

An OCR friend, Lauren Taska, who has lived in Cabo, reached out and hooked me up with her training partner here, a Kona athlete named Cibelle. Tim found a group for me to run with, and our AirBnB host’s father, Vicente, drove me through the trails he has run on hundreds of times, showing me the safest places to run. (He, too, preferred to avoid the section I had gotten lost and afraid on. I suppose every city has its safe and not-so-safe places to run.)

The community came together to help me out, and after a week of feeling afraid and wanting to leave Cabo, my mindset has shifted. I can get my training/job done by running with others or, if by myself, in an open, safe trail during the day. Phew!

And after spending time with good friends in town from both Seattle and Colorado, my nervous system is coming down from high-alertness. (At one point, I jumped at the sight of a garbage bag; my heart goes out to people who have experienced real trauma rather than just my perceived experience, like people in the military, and people who have had someone sexually/physically assault them.) 

One of my favorite ways to experience a new place is by running in it – I’ve run through parts of Brazil, Ecuador, England, Ireland, Spain, Greece, Canada, Thailand, Costa Rica, the UAE, many parts of Mexico, and nearly half of the United States.

I’ve meant only wonderful and helpful people on my runs, including every time I’ve run in Mexico. Bad things can happen anywhere, however, so these are my top tips for running in a new place:

1) Research where to run (the trails I ran on were generally recommended as good, safe trails, I just needed to research the my exact trail plan better). Apps like MapMyRun and TrailForks can help.

2) Run with others when possible. This is not always easy to do, with varying paces and schedule, so when you can’t find others to run with…

3) Run with pepper spray. A law enforcement office told me “Sabre Red” is the best. 

4) Take a self-defense class. I took one back in college, but I’m do for another. 

5) Don’t run at night or even late afternoon, in case dusk falls quicker than anticipated.

6) Run without headphones on. I sometimes still listen to music, but I do it without headphones on. Bonus: people on the trail can hear me/my music coming.

I’m grateful that I feel safe again (not something to take for granted), I’m hopeful Aeromexico Airlines will reimburse my stolen rings, (though either way, I still have the love they symbolize – which is what really matters, of course), and I look forward to a chance to enjoy the food, beaches, and warm weather of Mexico, grateful for the mindset tools and community support I needed to shift this trip experience from a bad one to a good one.

As we say in our family when things don’t go right the first time, “Let’s try again.”

Week two in Mexico, let’s do this.

Pre-season world rankings are out! 💥

Honored to rep both 40-somethings AND mamas on this top-ten list, showing the world we can still mix it up with the best of ‘em! 💃🏽💪

Not to mention top-three American in a super stacked field…humbling! Feeling excited to race these incredible athletes again, starting this April! 🏃🏽‍♀️

Believe in yourself, put in the work, and JUST KEEP SHOWING UP! 💚

To feel pure and utter joy, untethered to a particular result or outcome – what a beautiful feeling. 😊

👉 I’m learning it’s possible to feel as much joy as we want at any given time. It’s not something we have to go earn; it’s a mindset we can cultivate.

👉 What a transformation from the deep disappointment I felt after finishing 7th place at my last world championship to the full joy I feel today after finishing 7th at Spartan Trifecta Worlds.

👉 We can WANT a different result (like I did today, before the rain turned my running trails into a muddy mess) and it’s natural to feel disappointment if we don’t reach it, but…we don’t HAVE to.

👉 Although I prefer to fly while racing, that mud slowed me down enough to see the the beauty of Sparta’s mountains, and the fistbump fist a volunteer held out for me after I pushed through a muddy set of burpees.

👉 It’s like after two days of intense racing, Life forced me to slow down to soak it all in and realize that, hey, I’m running (in Sparta!) the third longest I’ve ever run in my life and only the second time I’ve raced three endurance races in a row (and this time with my body holding up well, injury-free). That’s alone is a personal feat to celebrate.

👉 What a gift to someone always so focused on getting through a race as quickly as possible, focused on achieving a particular result – a chance to savor.

👉 To be able to hold both the pursuit of future greatness and full appreciation of present moment’s simple beauty in one hand…

👆It’s like 20 years of reading self-help books finally came together.

👉I’ve reached a finish line I’ve always wanted – a balance that feels just right…wanting more but not needing it for joy…an inner peace that can thrive next to my inner fire…

A victory over one’s self. 🧘‍♂️

It’s possible. 😊

The people who told me I wasn’t disciplined or focused enough to be my best and hit my potential were wrong…

Back in my 20s, a coworker’s eyes filled with shocked when Tim mentioned I graduated from Georgetown cum laude. I had just pulled a big prank on the guy, crouching down behind him while he walked backwards and fell over me. He had trouble believing someone who goofed off could also be intelligent…

At both track and OCR races, I remember getting a negative vibe when I beat someone who had a more serious demeanor than I did. It felt as if they thought I didn’t deserve it. I was certainly putting in the work, day after day. My unconscious tactic for staying relaxed on raceday was to smile, laugh, chit-chat, and and make jokes. (Similarly, have you seen multiple-time Olympian gold medal sprinter, Usain Bolt? He’s a total goofball before his races!) 

At the last Marathon Olympic trials, competitors were shocked that Molly Seidel finished top three in the because she was having “too much fun in the lobby”, laughing with her coach and goofing off, the NY Times reported. Somewhere along the way, I picked up on this idea that I wasn’t taken seriously (and therefore must not take my running ambitions seriously) if I was enjoying myself while racing, only to discover, thankfully, that for me, that is entirely untrue.

Upon reflection, I’m glad I didn’t win that race, or even come close. If I had, the lesson for me would be to continue to greatly reduce the amount of fun and laughter in my life and put on a serious, hard-core demeanor, spending less time doing things I enjoy and more time doing things that I thought would help me get faster, stronger, and more mentally prepared – that meant less time snuggling and watching comedies with my family and more time mantra-ing, visualizing, and analyzing races with a fine-toothed comb. (I did that, and I somehow still screwed up on an obstacle because it was built differently.)

Also, I had more physical setbacks pop up in the form of nagging injuries such as Achilles tendonitis and Golfer’s elbow, likely because my body was tight from an unrelaxed nervous system. All that left me with was a homesick racer, missing her family, turning down fun opportunities do do shows like Ninja Warrior, Wipeout, and World Chase Tag, with higher pressure to produce a particular outcome to “make it all worth it.” 

I learned my lesson: do it the way that has worked for me for 25 years. Nearly every person I used to race track and races and even an obstacle course racing my first year nine years ago doesn’t race anymore. This could be for a variety of reasons, but those if you want I’ve asked have given the same reason as at least playing a large part: mental and emotional burnout. 

I still have the desire, but I’m no longer relying upon that achievement to bring me lasting happiness. I can feel good in everyday ways that are more within my control, thus giving myself, as life coach and author Tony Robbins recommends, a larger gap in which to find and cultivate joy.

How does one do that? Great question! I just checked out every book on happiness that I could find. Doing some serious research…stay tuned.

Are we happy because we race well or do we race well because we’re happy?

Before the recent 3k OCRWC World Championship race, I traded in my social self for a serious one (big mistake – more on that later) and ended up running a sub-par race. Super nervous the day before? Super disappointed after? With over 300, trust me – this is NOT my style.

(I know that style is not emotionally sustainable, but something about turning 40 shifted my usual do-your-best, have-fun, don’t-get-too-caught-up-in-the-outcome race mindset that has allowed me to experience immense joy while racing for 25 years.)

Something had to change.

So, the next day, I sought out every baby, kid, dog, and weirdo in a costume I could find, and my mood lifted with every drool and barf-filled smile.

The result?

I lined up for the team relay the following day relaxed and feeling more like my old self again. My friends and I worked together, raced well, and had a blast! Mission accomplished. Oh, and we did win, too – but that was just a bonus.

Dear anyone who has ever fallen short a goal,

I’m proud of you. ❤️

You put in the work toward – you committed with heart and soul. You stuck with it no matter what, through setbacks and unforeseen obstacles. You never lost faith in your ability to improve. Only you know what that took. Remember those extra obstacles Life threw at you near the end there? That was to test your fortitude and commitment. You passed, with flying colors. Congrats.

Don’t get too caught up in whether did or did not achieve your exact goal, whether you reached the proverbial mountaintop or had to turn back early due to fatigue, a twisted ankle, or bad weather (that is, things you could or could not control).

You chose this trail. You enjoyed it – both the good views/smooth trail AND the tricky spots. The mountain never promises easy footing and good weather. Mountains do what mountains do – they challenge you. They can lift you up AND knock you down. So keep climbing, keep your head up, and keep showing those mountains what you’re made of. (Oh, and remember to stop and enjoy the view.) 😊

Love,
Me