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How Identity Drives Behavior (and Why I’m Finally Embracing Video Content)

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THE PATH OF LEAST RESISTANCE: What Feels Natural

I have been blogging for at least fifteen years and writing for as long as I can remember. I am a writer. It is part of who I am.

Because I am a writer, writing blog posts feels easy and enjoyable. It comes naturally, doesn't feel like a burden, and I enjoy the process. Even if no one ever read my blog posts (thank you for reading!), I would still do it. It helps me process my thoughts and cement my views and opinions on various topics, and if it helps you, too, then it's a win-win.

What Doesn't Come Naturally?

You know what I am not good at? What doesn't come naturally? What feels challenging and cumbersome to me? Making video content.

For nearly as long as I have been blogging, people have said you must get on video to succeed. It's how people get to know, like, and trust you. It's a better way to communicate with your audience, and social sites prioritize video content over blogs.

And maybe they are right. Blogging is different from what it was ten years ago. Many of my blogger friends from ten or even five years ago have abandoned their blogs for other mediums or social media sites. I've stuck with blogging because I generally enjoy writing longer content, and it is beneficial for me to write it as it is (hopefully) for my reader to read it.

I've ignored video and leaned into my strengths, which, on the surface, seemed to be a good thing.

Examining Identity and Behavior

But it got me thinking about identity and how identity shapes our behavior. I am a writer, so I blog. As long as I have blogged, I've said, "I am a better writer than a talker."

It's always worth examining our thoughts and statements to determine if they are true because, as human beings, we tend to rationalize and bend the truth to fit a comfortable narrative.

This comes up with clients all the time because they say things like, "I am not good at sports," "I am not an athlete," or "I am uncoordinated," yet they are training for a half marathon or achieving new PRs in the gym. They are attached to an identity that is no longer serving them. I realized I did it, too.

A Story of Transformation: From "Not an Athlete" to a TRAINER & Coach

Growing up, I was terrible at team sports. I am sure my parents forced me to play in the neighborhood softball league with good intentions to teach me teamwork, sportsmanship, respect for others, dealing with wins and losses, and all that good stuff. But it was a nightmare for me. I hated every second of it. Then there was gym class. Ugh, co-ed swimming in those awful school-issued bathing suits, dodgeball, and whatever other activity that seems to highlight my athletic inability compared to my classmates.

It was decided before I was out of fifth grade. An athlete? That's not me. Those other kids were good at sports. I was better at writing.

But here I am today, that little girl who wasn't as athletic. Now, I am a running coach and personal trainer who helps people improve their athletic abilities. Once I discovered my athletic potential as an adult, I wanted to help others find theirs.

How Lifting Weights Changed My Perspective

I didn't learn my lesson there when I realized I was an athlete. That would be too easy. I started running and identified as a runner. It became who I was. I am a writer and a runner. It's why I started a running blog all those years ago.

But, again, over a decade ago, I decided, for reasons unknown, that I didn't like lifting weights. My sister is a bodybuilder. Yeah, that wasn't for me. I made this decision with little to no experience. I may have joined a Body Pump class or tagged along with a friend to the gym once or twice. It's too hard, too awkward. Am I doing this right? I might get hurt. Running is easy. I will stick to that because it's who I am: A runner.

What a giant mistake! Once I started consistently lifting weights, it changed me: I became more confident and stronger in body and mind. I love lifting weights, pushing my limits, destroying my perceived limitations, and finally reaching the body composition goals I could never achieve by running alone. I am still a runner at heart, my first true fitness love, but if I had to choose running or weight lifting? I would choose the weights. Thank God I don't have to choose!

Rewriting My Story: The Role of Identity

Boy, was I wrong about my identity? Was I telling myself stories that weren't serving me? Again and again, this potentially held me back for years from pursuing my true purpose and passion in life. What would I be now if not a trainer and coach? The way I identified myself discounted what turned out to be my life's purpose and calling. I was wrong about my identity in the worst way.

With this realization, I started questioning all the stories I tell myself. What else could be holding me back? Let's go back to the video.

Embracing Video: A New Skill to Build

I spent the last fifteen years telling myself I was not good at video while consistently practicing and honing my writing skills and neglecting to work on video.

So, while it may be an objective fact that I am not very good at video (yet), is it because I never do it and I need to build the skills? Like the first time I walked into a gym, and it felt weird and awkward? Is it surprising that my writing has improved, but I am still bad at video?

While some skills may come more naturally to some than to others, that doesn't mean I can't learn, practice, and hone those skills to improve my abilities over time. So, I have revised my self-talk to "I am not good at making videos (yet)."

It is not about lying to yourself, "I am an excellent public speaker!" but recognizing the growth potential and working to improve.

The Launch of My YouTube Channel

So, I started a YouTube channel where I film short three-minute videos on various health and fitness topics daily. Are they perfect? Hell no. Are they good? Not really. The message is good, though, so I'd love for you to watch it while I hone my skills. First order of business: get more comfortable in front of the camera! The only way to do that is to get in front of the camera daily.

I took a short five-day free video course from Nausheen on LinkedIn, which has been helpful! I will redo her lessons again while I practice my skills. I've been tossing around the idea of hiring a coach because, as a coach, I can see the value in hiring someone to help you get where you want to be faster than you could on your own.

Why I’m Committing to Video Growth

In the meantime, I can grow these skills with intentional practice and more experience, which will serve me well in whatever I do. I am a runner, a weightlifter, and a writer, and I am working to become a dynamic public speaker.

On that note, when my friend Stella asked me to be the first guest on her "Women Over 60 Embracing Life—Later is Greater" podcast, I jumped at the opportunity to practice my skills while sharing my knowledge and gaining experience under different speaking conditions! Check it out here. Her Podcast officially launches in January 2025, so my appearance is an advanced peek at what is to come. If her message resonates with you, please subscribe. I’m sure you will love her kind demeanor and balanced approach to wellness.

Final Thoughts: Question Your Stories

So, it's worth considering: Are there any stories you tell yourself that may be holding you back from your true potential?

Please check out my YouTube channel here. I share the videos every day on my Lea Genders Fitness Facebook page.

And if you want to support me in my growth mission, I am hosting a LIVE workshop about successfully working towards your health and fitness goals over the holidays while still enjoying everything the holidays have to offer! It will be packed with helpful takeaways on mindset, nutrition, and exercise. I'd love to see you there!


Do you know someone who might benefit from coaching? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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10 Reasons Not to Wait Until January 1st to Start Your Fat Loss Journey

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We are about to enter the most wonderful time of the year, but it also comes with stress, busyness, and possibly a side of food anxiety.

When I talk to people about their fitness goals, they often tell me they want to "enjoy" the holidays and will focus on their fat loss goals on January 1. Many feel they don't have the energy, capacity, or time to focus on fat loss during these busy times. But they don't understand that being mindful of health and fitness during the holidays will give them the energy to thrive—despite the added stress of the season!

The big mistake is thinking fat loss requires a crazy new diet, heavy food restrictions, or an extreme exercise program that takes hours each day. Who has time for that during the holidays? No one!

Instead, fat loss can involve mindfulness, making the most of each exercise minute, and still enjoying food. The best time to start your fat loss goals is now.

10 Reasons NOT to Wait Until January 1 to Start or Continue Toward Your Fat Loss Goals

1. Get a Head Start
Starting now gives you a head start on your goals. By January 1, you'll already have progress under your belt, instead of starting from scratch. Ignoring your health and fitness over the next eight to ten weeks could mean starting in a worse place than you are today. If you approach the holidays with mindfulness and confidence, you'll build a strong foundation to reach even higher goals in the new year.

2. Avoid the January Rush
Gyms and fitness programs are packed in January. By starting early, you can avoid the overwhelm and establish your routine before the crowds hit. Research shows that many people start strong with New Year's resolutions, but a significant percentage quit early. Here are some key statistics:

  • 80% Fail by February – Around 80% of New Year's resolutions fail by the second week of February (U.S. News & World Report).

  • 23% Quit in the First Few Weeks – A Strava study found most people give up their resolutions by January 19, calling it "Quitter's Day."

  • Less than 10% Succeed – Only about 9% of people who set resolutions feel successful by the end of the year (University of Scranton).

If you've set New Year's resolutions before and haven’t succeeded (join the club!), let’s try something different this time. There is nothing special about January first; every day is a good day to start or start over. So what are we waiting for?

3. Maintain Consistency
The holidays are busy, but starting now helps build consistent habits. You'll learn to fit fitness and healthy eating into your life—even during hectic times. Success toward your goals is more about skills, abilities, and habits than motivation or discipline.

Think about it: if you wait until things calm down, what happens when life inevitably gets busy again? By starting now, you build the skills to maintain your healthy lifestyle, no matter how crazy life gets.

I like to think of health and fitness as a dial instead of an on/off switch. You can dial it up or down depending on what’s going on in your life. If you flip the fitness switch off whenever life gets busy, you'll never make lasting progress.

4. Less Stress, More Success
Waiting until January adds pressure to succeed quickly. Starting now allows for a slower, more sustainable approach, reducing stress. Instead of viewing the New Year as the only time for a fresh start, see every day as a new opportunity to take action toward your goals.

Adopt a mindset of progress over perfection. Remember, consistently good is better than occasionally perfect. This combats the all-or-nothing thinking that kills progress.

5. Small Wins Build Momentum
Seeing small improvements during the holiday season builds confidence and motivates you to keep going into the new year. Non-scale victories like more energy, feeling stronger, better-fitting clothes, and improved sleep are all signs of progress.

6. Control Holiday Indulgences
Being mindful now allows you to enjoy holiday treats in moderation without guilt or falling off track completely. Break the diet mindset of heavy restrictions, which your brain will rebel against! Instead, practice mindfulness with your eating: slow down, enjoy treats in moderation, watch portion sizes, and fuel your body with the nutrients it needs to perform at its best.

During the season, you will have plenty of opportunities to practice and hone your nutrition skills. Your newly acquired habits will make nutrition feel easy when life slows down in January.

7. Strengthen Your Immune System
Staying active and eating well support your immune system, especially during cold and flu season. When you are healthy, you’ll feel better than ever and can enjoy the season the most.

8. Beat the Holiday Weight Gain
It's common to gain weight over the holidays. Treats are everywhere, and most people struggle to maintain their weight. Starting your fat loss journey now can help prevent holiday weight gain and keep you progressing towards your goals.

9. Boost Your Energy
Exercise and balanced nutrition boost your energy levels, helping you power through holiday errands, events, and responsibilities. If you want to feel more energized, fueling your body properly and staying active makes all the difference.

10. Start Fostering a Healthy Mindset
All-or-nothing thinking—believing that if you can’t do everything perfectly, you might as well not do anything—often sabotages our efforts. If we start this mindset in December, thinking we'll hit the reset button in January, it’s unlikely to magically change. Progress is about consistency, not perfection, so making small, manageable steps now builds the healthy habits you’ll need in the long term. Why wait?

Many people think postponing their health goals will let them 'enjoy' the holidays more, but in reality, prioritizing fitness and well-being can boost your energy, reduce stress, and make the season more enjoyable than ever.

Where to Start?

Are you thinking, “But Lea, where do I start? It’s so confusing! All the information I see online contradicts itself!”

The truth is, it’s pretty simple. It takes work, of course, but the concepts are easy to grasp and apply. It takes some focus, attention, and action on your part.

First, it starts with your mindset (you can't skip this part!). Then, we address nutrition, breaking free from the diet culture many of us grew up with.

Next, we talk about exercise. You may have heard myths like burning as many calories as possible, "no pain, no gain," and if you're not sore, you're not working hard enough. That’s not sustainable for long-term fat loss. We’ll focus on maximizing every exercise minute to get the best results. It’s the boring stuff, done consistently over time, that works.

Finally, we cover lifestyle factors: how does this fit into your life? How do you manage stress? Are you sleeping enough to optimize fat loss? Are you allowing your body time to recover?

If you want to learn more, join me for a FREE workshop to help you navigate the holiday season while staying on track with your fat loss goals—without missing out on the fun! In this workshop, you’ll learn practical strategies for enjoying your favorite holiday foods, managing stress, and staying focused on your health. We’ll cover sustainable nutrition tips, mindset shifts for long-term success, and simple ways to keep active during the busiest time of the year. Don’t just survive the holidays—thrive through them! You will enjoy the holidays when you feel your best!


Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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Leadership Meets Fitness: Lessons for Thriving in Life and Work

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My friend, executive coach Briana Sharp, texted me:

"Do you want to do a LinkedIn Live with me on the intersection of health and career performance?"

Briana and I have been friends for about ten years. I'm always impressed by her business acumen and the fact that she has completed an incredible 117 half-marathons! We first met when Sweat Pink hosted Blogfest conferences for fitness bloggers, which were part of the larger IDEA World Fitness convention. We've both come a long way since then, and I loved her idea of discussing on LinkedIn how success in business and health/fitness overlap.

But my visceral response was, No way. I stepped back from my emotions for a second and texted back:

"Live? That sounds scary, so yes!"

Stepping Outside MY Comfort Zone

The worst reason to say no to an opportunity is because it sounds scary. In the past, I might have even convinced myself I had a legitimate excuse (Oh, I'd love to, but I have plans to reorganize my sock drawer!). Deep down, I would know the truth—I was avoiding discomfort. But we don't grow by staying in our comfort zones. If you never step outside of it, it remains small. If you try new things, you win or learn, expanding your comfort zone.

Going live feels scarier than writing, where I can edit until I approve of every word. In a live situation, I'm left with just my brain and mouth. Who knows what will happen?

But what's the real risk here? I stumble over some words? I don't articulate a thought as clearly as I hoped? A coworker from 20 years ago judges me unfairly (or totally fairly)? LinkedIn rises against me, and I lose every client I've ever had? Okay, not that last one. The point is, the risk wasn't as big as my imagination made it out to be.

Saying Yes and Learning from the Experience

So, I said yes. We did our LinkedIn Live, and guess what? It went fine! None of those fears materialized. I wasn't perfect, but who is? I ended the call feeling energized and alive. The lesson: You don't get better by playing it safe. You improve by doing uncomfortable things; the more you do them, the easier they become.

Fitness Success Builds Business Success

The theme of our session was that the skills, habits, and mindset you develop through fitness provide a solid foundation for business success—and vice versa. Many people think fitness is about motivation and discipline, but it's more about skills and habits. What you do consistently yields the best results.

I often work with highly successful professional women who seek help with their fitness goals. Together, we discover that the strengths they've honed in the workplace—time management, a strong work ethic, overcoming obstacles, and problem-solving—are the exact skills they need to achieve their fitness goals.

During our live session, Briana shared that one of her executive clients improved his time management at work and, as a result, gained more personal time as an unintended benefit.

Building Resilience Through Fitness

Fitness teaches us to intentionally do hard things, which builds resilience. Then, when we face hard things in business or life, we have the confidence to handle them. Whether it's lifting heavier weights in the gym, running a faster 5K, or completing a marathon, these goals help us practice perseverance, fail in a safe environment, and ultimately achieve more than we thought possible.

Improved Confidence in Fitness and Business

One benefit of improved fitness is building confidence, which translates directly to business. Building physical strength or hitting a new personal record boosts your belief in your abilities. As you progress in your fitness journey, you realize your potential, leading to increased confidence. That confidence doesn't just stay in the gym—it spills over into other areas, including your professional life.

When you feel strong and empowered physically, you're more likely to approach business challenges with the same confidence.

The Importance of a Growth Mindset

Mindset is critical to success, whether in fitness or business. Developing a growth mindset in fitness—where setbacks are learning opportunities and consistency is prioritized over perfection—helps you push through obstacles and stay focused on long-term goals. Briana discussed how she coaches that same growth mindset in the workplace.

Through fitness, I've learned that failure isn't the end. It's just part of the process. I've failed plenty of times in the gym or on the race course, but I always come back stronger. The same applies to any challenge in life or business.

Learn more about Briana Sharp at www.getrazorsharp.com

So, What's Your Next Scary Step?

Success in fitness and business aren't as different as they may seem. Both require resilience, a strong mindset, and the development of consistent habits. If you're willing to step outside your comfort zone and embrace the lessons from one area of life, you'll find those lessons carry over to every other aspect.

So, what's your next "scary" step?

On November 5th, I am hosting a free workshop to help you navigate the holiday season while staying on track with your fat loss goals—without missing out on the fun! In this workshop, you'll learn practical strategies for enjoying your favorite holiday foods, managing stress, and exercising while staying focused on your health. We'll cover sustainable nutrition tips, mindset shifts for long-term success, and simple ways to keep active during the busiest time of year. Don't just survive the holidays—thrive through them! Save your spot here!

Hope to see you there!


Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

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Shifting Perspectives: How a "Bad" Race Led to an Unexpected Win

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"It's a clear case of the past me being more confident in future me's abilities, and now the present me has to deal with it!" – Me on Facebook the night before the Rock of Ages Half Marathon.

The Decision to Run a Half Marathon on My 50th Birthday

Back in the spring, I decided running a half marathon on my 50th birthday would be a great idea. When I saw that the Rock of Ages Half Marathon was on the big day, I signed up with optimism, maybe a little willful ignorance.

Did I forget that running a September half marathon means training through the hottest part of the Texas summer? Probably. But I trained, for the most part. I managed two to three runs per week, prioritizing strength training in the comfort of my air-conditioned gym, and squeezed in a few long runs, some in cooler weather than race day conditions.

Rock of Ages Half Marathon 2024

Preparing for a Hot and Humid Race Day

I knew going into race day that I was a bit undertrained, so I tempered my expectations. You get out of training what you put in, and I hadn’t quite put in enough. My goal became simple: move as slowly as needed to cross the finish line without too much suffering.

Race morning was exactly as expected: hot, humid, and an hour later than my usual training run start time, meaning it was even warmer. The course was flat, but mostly unshaded—classic Texas weather. It wasn’t ideal, but I was committed to getting through it.

The Race Begins: Keeping an Easy Pace

The race started fine. I kept an easy pace and listened to an audiobook, knowing that starting slow was the key to reducing suffering later on. The course was an out-and-back along the Trinity River, and I felt okay for the first seven miles.

But after the turnaround, things changed. Running into the direct sun at mile nine, I already had to tap into my mental reserves. I switched to music—Jack White was my go to—but by mile ten, I was walking.

Struggling at the End: A Mental and Physical Battle

At mile 11, I was ready to walk the rest of the race, thinking about how much I’d struggled. But then, right on cue, these lyrics from my playlist hit my ears:

I realize that you have tried and tried and are just about ready to give up
But I got good news for you
God has spoken to my mind and told me to tell you
To get moving in the right direction for a change
I'm gonna put you in the fast lane

Archbishop Harold Holmes, Song by Jack White

Jack White (or maybe God, haha) was telling me to run, so I picked up the pace again, pushing a run/walk through to the finish line.

and I am walking. Couldn't even fake it for the cameras. hah.

Post-Race: A Surprise Win

I finished the 13.1 miles, exhausted but happy to be done. I felt accomplished just to have completed the race, but I didn’t stick around for the awards ceremony. Given the walking breaks and struggle at the end, I didn't think my performance was award-winning.

Later that day, I looked up the race results and noticed my name wasn’t in my new age group (females 50-54). Confused, I checked the Masters division. To my surprise, I had won! I was the fastest woman over 40 and placed 23rd overall out of around 500 participants.

Suddenly, my perspective on the race shifted. What I had perceived as a poor performance was actually a victory, considering the conditions.

post race surprise celebration for my “fabulous fifty” birthday!

The Reality vs. Perception of Performance

I thought I performed poorly, but the reality was that I did better than I realized. The heat and humidity affected everyone, and I ended up being the fastest of the women over 40 that day.

Our ability to hold a pace is directly impacted by how our brain perceives effort. It’s worth considering how our perceptions can influence how we feel about a race.

Why Perception Matters in Running

Perception plays a huge role in motivation, mental state, and confidence. Negative perceptions can make us feel defeated before we’ve even crossed the finish line. Strengthening your mindset means learning to step outside of how you feel in the moment and being mindful, present, and objective.

Shifting Your Mindset for Future Races

Changing your perspective can improve both your performance and your enjoyment of running. Here are a few practical tips for shifting your mindset during tough races:

  1. Focus on effort, not outcome: Control what you can—your mindset and your effort—not the weather or other external factors.

  2. Embrace discomfort: Running in challenging conditions builds mental and physical resilience. The harder effort pays off in future performances.

  3. Celebrate small wins: Progress comes in many forms—sometimes it’s finishing the race, running a bit faster or farther, or learning something new about yourself.

Reframing Difficult Races: Lessons Learned

Instead of dwelling on perceived failures, use tough races as learning experiences. Trust the process and recognize that what you feel in the moment isn’t always the full picture.

The Power of a Growth Mindset in Running

A growth mindset is the belief that your abilities can improve through effort and learning. Instead of saying, "I could never do that," shift to, "I can't do that yet, but with practice, I will improve."

This change in perspective can transform how you approach running and your overall life goals.

The Truth About Age and Performance

On my 50th birthday, I can confidently say I am fitter now than I was at 30. While it’s true that age brings some natural decline, how we age is more within our control than we realize. With consistent strength training, good nutrition, stress management, and sleep, we can continue to perform and improve in different ways well into our later years.

Ran it in!

Conclusion: Changing Your Perspective Can Change the Outcome

What felt like a disappointing race turned into a victory when I changed my perspective. Simply by reframing how I viewed my performance, I went from feeling defeated to feeling accomplished.

Running, like life, is about embracing challenges, shifting our mindset, and finding victories in the process. The key to success often lies in how we choose to perceive the journey.


Do you know someone who might benefit from coaching? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping runners get strong, body and mind!

@fortworth_trainer

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12 Life Lessons Learned in 12 Weeks Running the Trinity 5000 Summer Race Series

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What Kind of Psycho Runs a 12-Week 5K Race Series in the Texas Summer Heat?

I’m sure my friends silently ask themselves this question when I tell them about my latest challenge, but I also ask myself it on the car ride down to the Trinity 5000 summer series each week. For twelve weeks, we join to run a 5K every Thursday at 7:30 PM in Trinity Park in Fort Worth, TX.

The Challenge of Running in Texas Heat

To be a runner in Texas takes a willingness to suffer. Even when it's "only" 85 degrees in the early summer morning hours, the humidity makes a run an activity to endure, not enjoy. But we're building mental toughness, right?

I tell myself it will all be worth it on that first cool fall morning when the air is so crisp that my legs feel like they are flying across the asphalt. If I only ran when the weather was ideal, I would hardly get to run at all. Besides, this race series gives me a reason to stay consistent with faster running in the summer; I paid for this, after all.

A Newfound Appreciation for Running

I genuinely love to run, and after almost six months off due to a foot injury and being back at it for about six months before this series started, I've learned to re-appreciate it. Was I taking running for granted, assuming it would always be there? Maybe. So, I've acquainted myself with the mantra: Every run is a gift...even in 90+ degree temps.

I placed 1st, 2nd and 3rd in my age group at least once each during the twelve-week series.

12 Lessons Learned in 12 Weeks at the Trinity 5000 Race Series

Week One: Slow Down (in the Beginning)

  • Temperature: 91 degrees

  • Result: 2nd in age group, 8:41 avg pace

I hadn't raced a 5K since before my foot injury. I started at a pace typical of my pre-injury fitness, which proved unsustainable in the last mile. I had to run/walk the last half mile. Important lesson: Go out slowly, especially in the heat. This week taught me to pace myself better for future races. Going out too fast can sabotage the end when speed is most important.

Week Two: Mindset Matters

  • Temperature: 90 degrees

  • Result: 2nd in age group, 8:32 avg pace

I paced myself much better and finished faster overall. These hot races are an opportunity to work on mindset, as the last half mile is a suffer-fest. The way I talk to myself when it gets challenging matters. If I catch myself slipping into negative thinking, I remind myself that I am getting stronger just by being out here—physically and mentally.

Week Three: Worrying Wastes Energy

  • Temperature: 86 degrees

  • Result: 2nd in age group, 8:31 avg pace

I made it a point not to think, worry, or fret about the race during the day leading up to the start line, including checking the weather. It isn’t productive and doesn't change anything. It only wastes energy. It proved to be a good strategy as the weeks went on.

Week Four: Keep Going; You Will Acclimate

  • Temperature: 95 degrees

  • Result: 1st in age group, 8:35 avg pace

I was first in my age group! Only because the two women ahead of me in my age group were first overall and first master female. So I was the first age 45-49. I ran about the same time as the last three weeks. It was 95 degrees, and I dare not tempt the heat gods and say, "It wasn't that bad," lest they turn up the heat next time. I must be acclimating—another benefit of these races.

Week Five: Try Different Strategies

  • Temperature: 95 degrees

  • Result: 2nd in age group, 8:43 avg pace

I tried a new strategy to change things up: the first half was slow-ish, then one minute fast, one minute jog, repeat for the second half. It was mentally easier because I was more focused on the next interval than on how much time was left on the course. It was less suffering, but overall slower. I probably wouldn’t do this if it were a race I was trying to perform well, but since this is a series, I had room to play around. It was a fun way to change it up.

Week Six: Race Against Yourself

  • Temperature: 91 degrees

  • Result: 3rd in age group, 8:30 avg pace

Halfway through the series! There was slightly less suffering, and it was the fastest I've run in the series. I was third in my age group. It's the only medal I hadn't won yet, so I’m happy because now I have at least one of each—first, second, and third. The paces of the top three winners in my age group were three seconds apart! Fourth place was one second behind me. In the race against myself, I won this week!

Is it possible to run a 5K and not take a selfie? I think not!

Week Seven: It's Always OK to Take a Break

My husband had dental surgery, so my day was weird and off-center. I had low energy and didn't feel like I had what it took to run in the heat. I could beat myself up for missing a week or let it go and appreciate the self-care. I was listening to what my body needed, and that was to rest.

Week Eight: Focus on What You Can Control

  • Temperature: 93 degrees

  • Result: 1st in age group, 8:40 avg pace

The lesson of these last couple of weeks is that age group placement is not a goal to hang your hat on because it’s less about what you do and more about what the runners around you do. I placed first again this week with one of my slower times and third place two weeks ago with my fastest (so far in the series). You can't control the competition, so focus on what you can control: your mindset and your effort; stay positive, trust your ability to perform, and do your best. It’s enough!

Pro tip: Always smile at the cameras like you’re having the best time ever (even when you are deep in the pain cave). HA!

Week Nine: Paces Slow in the Summer, but the Work Pays Off in the Fall

  • Temperature: 99 degrees

  • Result: 2nd in age group, 8:44 avg pace

I adjusted my pace for how I was feeling. It was the hottest so far and also my slowest to date. It’s likely not a coincidence. It’s an essential reminder that heat has a significant impact on performance. Paces will be slower when running in the summer, but it doesn’t mean we are losing fitness. It feels harder because there is an increased oxygen need as our bodies redirect some blood flow from our muscles to our skin to help cool us down. It will all pay off in the fall.

Week Ten: You Can Do Hard Things

  • Temperature: 97 degrees

  • Result: 2nd in age group, 8:35 avg pace

It was not my fastest overall time, but the last mile was my fastest in this series. I didn’t feel like I was moving any faster, which proves the point: Your ability to maintain a certain pace depends on how your mind perceives the effort. It felt okay due to my experience on this course, improved fitness throughout the summer, my acclimation to the heat, and my improving mindset.

After this week, I wondered if I would miss it when it was over. N'ah. Ha. But I like that I am the kind of person who pays money to do something this uncomfortable every week. I am glad it is twelve weeks—a stretch but not unattainable. When we push ourselves on purpose and do hard things, mentally and physically, it sets us up to have more resilience for the hard stuff we don't plan for.

Week Eleven: On Vacation

  • Temperature: 70 degrees; 7:12 am

  • Result: 8:18 avg pace

I ran a 5K, listening to my Trinity 5000 run fast playlist on a beach-lined flat course in California's cool temperatures to remind myself that the heat makes me slower. I didn’t mourn missing this week at all! Sorry, not sorry! I pushed myself and was faster overall because the weather was 25 degrees cooler, but not as fast as I expected.

Toto, I’ve a feeling we’re not in Fort Worth anymore!

Week Twelve: Gratitude and Growth

  • Temperature: 95 degrees

  • Result: 2nd in age group, 8:31 avg pace

Thank you to Ricky and Demery Cox and the Cox Running Club for hosting this annual summer event and fostering community among runners for the last 39 years! Yes, for almost as long as I've been alive (okay, I was 11 when they started), a group of Fort Worth runners has been burning up the Trinity Trails on these hot summer evenings. It’s not just a fad, I’d say.

These were the last races in my current age group because when the clock strikes 5-0 in September, I'll move up to race the fast and feisty 50-54s. I'm grateful to close out my 40s with this fun experience under my belt. The sense of accomplishment and community involvement makes it rewarding for runners (and walkers) of all ages and abilities.

Applying These Insights:

For other runners or anyone facing challenging goals, the lessons I learned can be incredibly valuable:

  • Be Patient. Understand that progress takes time. Patience is key whether you’re training for a race or working towards any difficult goal.

  • Cultivate a Strong Mindset: Your mental approach can be just as important as your physical preparation. Stay positive and focus on your progress, even if it’s slow.

  • Stay Consistent: Regular effort leads to growth even in less-than-ideal conditions. Don’t wait for the perfect moment; get out there and do it.

  • Focus on What You Can Control: Worrying about things outside your control only drains your energy. Instead, direct your efforts towards what you can influence.

  • Embrace the Struggle: Challenges are growth opportunities. Embrace them, and you’ll be better prepared for whatever life throws your way.

Ultimately, this race series wasn’t just about running in the heat—it was about pushing myself, growing stronger, and appreciating every step of the journey. Whether you’re a runner or someone striving to achieve a difficult goal, remember that every challenge is a chance to build resilience and celebrate your progress.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping you get strong, body and mind!

@fortworth_trainer

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