“I’m so nervous I could cry,” I heard myself tell our six year-old as Tim dropped me off at the designated start line dropoff spot.
As I walked a half mile to the start, I told myself, “This will be hard, but you can do this. You’re committed. Just don’t start out too quickly and make it harder than it already is.
And then what did I do as soon as the race started? Started with a 6 minute and 40 second mile…oops. Race adrenaline made it feel easy, and even though I had purposely stayed 10-15 seconds behind the front pack of experienced ultrarunners, I had made a classic rookie mistake.
“That’s gonna hurt later.” I thought to myself, and followed it up with a slower-yet-still-way-too-fast-for-your-first-ultra 7-minute-paced second mile.
After settling in to a reasonable yet still strong pace, I stayed steady and feeling great for the first 18 miles, even up 4,000 feet of elevation to the top of Mt. Chuckanut.
But what goes up must come down, and the part that’s usually my favorite (running downhill) turned from whee to whoa halfway down the mountain as what felt like an army of fire ants stabbed my quads with each step, leaving me to dig deep for the last 10 or so miles, physically and mentally.
Ultras build grit. I’m so glad I did it. And I’m so glad it’s over. Much respect for people who do these often. Ultras are no joke, yet some people flew by me at the end of their race with huge smiles and kind words to me as I hobbled in. What a cool community.
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!
My habit hacker system is based on the hit habit book, Atomic Habits.
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.”
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…
