“Every success is built on the ability to do better than good enough.” ~Unknown

Many factors go into being a successful endurance athlete. Having big dreams. Setting achievable goals. Having the right training plan and/or coach. Showing the determination to do what it takes to achieve your goals. Surrounding yourself with a strong support system.

But at the end of the day, success really comes down to one key factor: Wanting to be better and believing in yourself that you can be better.

After my abysmal week of training 2 weeks ago, I was determined to knock last week’s training schedule for my Beach2Battleship Half Ironman out of the park. I was determined to do better than good enough. Mission accomplished.

That bad week we will never speak of again is as good as forgotten. Here is what last week’s training looked like.

Monday
Biked for 1 hour and 15 minutes on my trainer (18.75 miles)

Tuesday
AM: Swam 2,150 meters

• 300-meter warm up
• 8 x 25-meter drills with 10 seconds rest between each
• 4 x 300 meters at maximum speed with 30 seconds rest between each
• 4 x 25 meters at maximum speed with 20 seconds rest between each
• 6 x 25 meters kick only with 15 seconds rest between each
• 200-meter cool down

I did my entire swim before the sun rose. It is a powerful and peaceful feeling to glide through the water before the world has started to bustle around you.

PM: Ran a 44-minute tempo run with 22 minutes at tempo pace (7:35/mile)

Wednesday
Brick: Rode 43 minutes (10.61 miles on the trainer) immediately followed by a 20-minute run at threshold pace (~2.23 miles)

After my brick, I participated in a Twitter chat with professional runner and 2:22 marathoner Desi Davila. Talk about getting inspired and pumped up! The chat was hosted by Brooks Running and Desi provided some really great advice that I think is worth sharing:

• To stay mentally strong during a race, “remind yourself what got you out there … team? family? charity? challenge? You’ll always find a little more … Trust the work you’ve put in. Remember what motivated you to race when it gets tough.”
• Mental prep takes practice. Practice pushing out negative thoughts during workouts and long runs.
• Desi’s running mantra: Stay calm. Stay calm. Stay calm. Relax. Relax. Relax.
• Before a race, do your last long work out 7 to 10 days out at moderate effort. For example, Desi might do 3 x 2-mile repeats at race pace to lock in her goal pace.
• Desi recommends never eating something new on race day. Her go-to pre-race meal is oatmeal, toast with peanut butter, a Power Bar and coffee.
• When Desi is having a bad run or race, she breaks the race down into smaller sections and then focuses on each small part rather all that is left ahead of her.

Thursday
REST

Friday
Swam 2,400 meters:

• 300-meter warm up
• 8 x 25-meter drills with 10 seconds rest between each
• 7 x 100 meters at moderate speed with 5 seconds rest between each
• 7 x 100 meters at maximum speed with 1-minute rest between each
• 8 x 25 meters kick only with 15 seconds rest between each
• 300-meter cool down

Saturday
12-mile run with good friends at 8:37 average pace (1:44)

Sunday
Brick: 3-hour bike ride on flat terrain (~54 miles) followed by a 4-mile run at 8:35 average pace

It was chilly at the start of Sunday’s bike – about 59 degrees. I wasn’t sure what to wear since it was too cold to ride in my tri tank alone but would heat up too much to wear anything too heavy. I decided to try out a new top my friends at Brooks Running recently sent me called the Equilibrium Base LS. I wasn’t sure how this top would do on the bike, but it ended up being AMAZING! It’s truly the most unique and unusual running top I’ve ever had. Picture what fishnet stockings look like and then imagine a shirt made out of that with the words “Run Happy” all over it.

Brooks describes this base layer top as being like a second skin that helps maintain optimal conditions in both heat and cold. It’s designed to insulate the body and block outside elements when paired with a top layer. I actually wore it the wrong way – putting it on over my tri top – but that worked too. I was warm enough as the cool air hit me going 18 to 22 mph on the bike but also not hot when the sun came out toward the end of the ride. Additionally, I have gotten compliments on the top everywhere I go.

Two things to keep in mind if you want to try this top for yourself (which I definitely recommend!): It is extremely fitted. When you see it come out of the packaging you will probably ask yourself how on Earth you will fit into it, but trust me, you will. Although I’ve worn it as a top layer, it is meant to be a base layer so if you don’t like anything that clings directly to your body, remember that it is supposed to be worn under other pieces. It is also rather expensive as running tops go ($75). If you can afford it, it is a nice piece to invest in, especially as the fall and winter running seasons are upon us.

Weekly Total: 110 miles, 9 workouts, 10 hours and 4 minutes
Swim: 2.83 miles
Bike: 83.18
Run: 23.58

I’m a Brooks Running Run Happy Ambassador and receive compensation and free Brooks products to test. As always, anything I write about Brooks and their products — or any products of any kind — reflect my completely uncensored and honest thoughts and opinions.

What are the key factors that make your running or triathlon training most successful? How did your training go last week? What big goals do you have for this week?