5 weeks ’til #IMMT: Recovery + Racing

Last week flew by in the blink of an eye! So much fun, lots of recovery time, family time, and a race to cap off the week!

Swim: 1574 yards

I love swimming at home home! So awesome with the New Wave Swim Buoy in Lake Okoboji!
#swimlove with my fave at home home!

Bike: 45.7 miles

Pure joy comes when you learn new skills! Congratulations to Maggie! She stared fear in the face and won! So proud of you Maggie!
“Mama, you say recovery ride. We say recovery is sleeping!” ~Basil and Mya

Run: 7.71 miles

Sweaty, nasty race prep miles.

Strength Training: 10 minutes of core almost daily (I did miss a couple of days)

Getting some help with my core work…holding plank with 3 of my nieces on my back!

Weekly Totals: 5 hours & 44 minutes

Weekly Positives:

So grateful to CEP Compression for my Tour prize! I will recover like a champ! THANK YOU!
Tubing is part of the pre-race training plan, right?!
4 of my favorite girls swimming in the lake off the boat!
Family + Lake Okoboji = #happyheart
Cheering on the participants at the start of the Okoboji Marathon.
2nd place AG at the Okoboji Triathlon! I’ll have a race report on the blog later this week!
Enjoying Indian cuisine with our friends + being blessed with these gifts from India = #happyheart

Quote of the Week:

“Rest. It’s part of the plan. Muscles are torn in training, fed in the kitchen, and built in bed.”

I’m mentally and physically ready for this last big push to Ironman Mont Tremblant! Only 5 more weeks?! CRAZY!!

6 weeks ’til #IMMT: imperfection

Last week was a HARD week…I reached to complete fatigue! Lots of training, lots of emotions, lots of food, lots of exhaustion, lots of naps, lots of laundry, lots of balance…lots of imperfection, lots of lessons learned! Thanks to Coach Kelly for helping me get #trackcatstrong and pulling me out of the “quicksand” right before I sink.

Swim: 13,345 yards

Monday Morning Meters! What a beautiful morning for some #swimlove
Thursday morning meters!
4100 morning meters to start my BIG training Friday!
Pool shenanigans after a long Saturday!

Bike: 133 miles

Easy spin on the bike Monday!
All the Watts Thursday
I’m in a big build…today (Friday) adversity had me sitting on the side of the road in tears with 10 miles to go. I had lots of thoughts and choices while sitting under the tree. I chose to get back on Mojo and continue to chase my dreams! As Coach Kelly says, “it is supposed to feel like that and that this is what it takes. :)” First solo century is in the books!
While the Iron Hippie races Saturday, I do my recovery ride and finish just in time to see him come in off the bike!

Run: 36.4 miles

So happy + #grateful to finally put together a pretty solid long run despite the full sun, warm temps, + high dew point. Mother Nature put up a fight, but I won Wednesday!
Thursday’s miles off the bike
Put a fork in me! I’m done! Friday’s run off the bike did me in!
Sunday’s split long run:
AM 10 mile run + PM 8 mile run = most running miles in one day so far this year!
Thank you WTForecast for this! With the heat index at 99*F, my split long run on Sunday was exactly as you predicted!
My weather app was right! This split long run on Sunday gave me a “Sriracha enema” and it wasn’t pleasant, but it’s done! Bring on the recovery week!

Strength Training: 10 minutes of core strength daily

Weekly Totals: 20 hours & 22 minutes

Weekly Positives:

So much fun to watch dog jumping downtown this July 4th weekend!
A much needed massage Wednesday to get everything ready for a BIG training weekend! Thanks Nick at Vitality Massage for keeping me healthy + injury free!
So much fun to meet my Coeur Sports teammate, Michelle, Saturday and cheer her on to 1st place AG as she raced in Iowa last weekend!
Spectating while the Iron Hippie races himself to a HUGE PR at the Accel Olympic-distance Triathlon! 2nd out of the water in his AG is AMAZING…he learned to swim 8 years ago!
Turning social media friends into real friends is so much fun! So glad Jen and I connected in real life!

Quote of the Week:

“There is no perfect time. No perfect opportunity. No perfect situation. No perfect moment. You either make it happen, or you don’t.” ~Melissa Stockwell

What’s Up?! – June 2017

How is it already July?! The month of June seems to have flown by MUCH faster than I’d like, but I guess that means I’m having fun! Here is a look at what I’ve been up to:

Training:

Hello outdoor swimming in the 50 meter pool! I sure have missed you and am glad we’ve gotten to spend some time together! I have found that I am becoming a stronger swimmer…putting up swim times that I didn’t think were possible + reflecting on the progress I’ve made! Serious #swimlove

Morning meters in my favorite pool!

Hello first century ride of 2017 + a new 100 mile PR! It was an AMAZING day on 2 wheels and the open roads (with some trail riding)! I felt incredibly strong and felt like I could have easily continued to ride! Serious #bikelove

My fastest 100 miles ever in the saddle with these two!

Coach Kelly has moved my long run to the middle of the week, and I love it! I’m so glad to have made this switch…sometimes change is good! Another thing I’m loving is the split long run! I have found that splitting my long run into an AM and PM run allows me to recover a bit between the two runs and I’m able to run both of these distances at a faster pace. Don’t worry…I’m also getting some long runs in that are done all at once as well…they aren’t always pretty, but I’m doing the work! 😉

Long run done! Not pretty, but done!

HUGE hugs to Coach Kelly, with Track Cat Fitness, for challenging me on so many levels, pushing me WAY out of my comfort zone, and making me #trackcatstrong this year! I am forever grateful for her guidance + support this year!

Swim Totals: 16.7 miles
Bike Totals: 392 miles
Run Totals: 94 miles

Racing:

I did the Liberty Triathlon early in the month, but it didn’t exactly go as planned and wasn’t something I care to repeat. I finished, but not the distance I had trained for.

Reading:

This Road I Ride: Sometimes it Takes Losing Everything to Find Yourself by Juliana Buhring is an amazing ride…errrr…read! Juliana lost the love of her life and decided to cycle around the world having never seriously ridden a bicycle before. Over 152 days, Juliana’s ride spanned four continents and 18,060 miles. She became the fastest woman to cycle the world and beat prior men’s records as well! This inspirational story takes you through her trials and tribulations as she accomplishes a goal she once thought was impossible.

The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall PhD and Lesley Paterson is a practical guide to help athletes with their mental training. I love that this book gives you “homework” to do to help you improve your mental performance. It isn’t just a book you read, but if you use this amazing tool correctly, it is also a hands-on approach for you to overcome negative thinking, feelings, and acting that have the potential to sabotage your potential and love for sport. This book has helped keep the fun in triathlon!

Re-Defining Our “Weaknesses” by Kara LaPoint is spot on! “In sport, as in life, it’s good to identify our weaknesses; to know them and confront them. But it’s not so good to continually identify ourselves by those weaknesses…” She has changed her mindset…”I now see my “weaknesses” merely as opportunities to become stronger.” We should all view our weaknesses as an opportunity to become stronger!

Listening to:

The Brave Athlete with Dr. Simon Marshall and Lesley Paterson is also one of the books I am currently reading. For most athletes, the “textbook” approaches to mental performance may not work as advertised. Dr. Simon Marshall provides performance psychology support for the BMC Pro Cycling Team. When you combine his knowledge with Lesley Paterson’s impressive triathlon record (hello three-time off road triathlon champion + Ironman champion + coach), you get a dynamic duo who share some of their unique approaches to improve mental performance in athletes.

Triathlete Turned Marathon Swimmer Jamie Ann Phillips is currently training for a 28.5 mile open water swim around New York City known as the 20 Bridges Swim. Her commitment and dedication to swimming this race has her currently swimming 37,000 yards (just over 21 miles) each week in preparation for this event. Become inspired by Jamie Ann Phillips and cheer her on as she swims one of the “Triple Crown” open water swim events this August!

Enjoying:

Time with family + friends! We’ve been so lucky to have our twin nieces come visit us and spend some time with friends!

Playing games!
Visiting Iowa State University’s campus
Strong, athletic women are the best! Summer doesn’t get much better than this!

Following:

Sarah Cooper and Janie Hayes! These two women are strong, inspirational, and amazing! Sarah finished 1st woman  in the individual Race Across America (RAAM) in 11 hours 18 hours 56 minutes. When asked “Why?” her response, “Why not?!” Janie finished 1st woman and 3rd overall in the Trans Am bike self supported bike race across America in 19 days 7 hours 50 minutes. This was Janie’s 2nd time doing this race!

Looking Forward To:

Our 4 week vacation in Vermont, New York, and Canada! While I don’t want to wish summer away (and we’ll be back to work the day we return from our vacation), I am looking forward to exploring new territory, connecting with family + friends, training on new terrain, relaxing, and racing Ironman Mont Tremblant!

#Fearless check-in:

My intention for 2017 is to become more fearless! So…how have I been doing with this? I’ve continued to make progress on becoming more fearless. I am also really working on not letting others opinions of me bother me and I think I’ve gotten much better at this…hello #sportsbrasquad and wearing bikinis at the pool for lap swimming. Am I comfortable…not yet, but I’m facing the fear head on! Since I’m on summer break, work is on the back burner. I will be back at it soon enough! I have made some BIG gains while training this month! This has caused me to have to stare fear in the face and stretch WAY out of my comfort zone! I have stared fear in the face by going out for many solo, long rides! In the past I’ve always had company for rides over 2 hours, but after spending multiple 4+ solo hours in the saddle on the open roads, I’m happy to say that I’m getting more comfortable with the uncomfortable = progress! I have also learned which roads I prefer to ride on by myself and which ones to completely avoid!

Hello #sportsbrasquad running!

While I’ve made some progress on becoming more fearless in different parts of my life, I still have a LOT more progress to make, but don’t we all?! I’m a continuous work in progress!

How was your month of June? What were your June highlights? What are you looking forward to?

7 weeks ’til #IMMT: Stronger

I honestly can’t believe how quickly the summer is flying by! How is it possible that we are down to 7 weeks from race day and leave for our long summer vacation in just 3 weeks?!?! Here is a snapshot of last week:

Swim: 5455 yards

Doing the work, even when we can’t swim outside because the pool is closed!
Outdoor swimming is the best! So #grateful to have my fave at my side for so many of life’s crazy adventures!

Bike: 101 miles

Easy spin post long run to loosen up the legs!
“What doesn’t kill you makes you stronger!” ~my mama
This seems to be the theme this week! I just keep doin’ the work!
Mojo and I spent some quality time with Mother Nature! I love the open roads on 2 wheels in Iowa!

Run: 30.8 miles

“What doesn’t kill you makes you stronger!” ~my mama
Learning lessons is always better to do during training rather than on race day! Today I learned a fair number of lessons during my long run.
Giving everything I had during my morning hill repeats, required a quick rest in the street when I was done!
Run off the bike post long ride!
This morning’s hilly run was powered by Kona motivation thanks to Coeur Sports, my new Orange Mud handheld water bottle, and a whole lot of #believe as I drove my tired legs to the top of each hill I encountered!

Strength Training: 45 minutes + 10 minutes of core daily

Weekly Totals: 14 hours & 58 minutes

Weekly Positives:

Strong, athletic women are the best! Summer doesn’t get much better than this!
Spending some much needed time with my sole sister!
Love these peeps!

Quote of the Week:

“What doesn’t kill you makes you stronger!” ~my mama

8 weeks ’til #IMMT: find a way

With some storms last week, I had to juggle a few things around to get my training in…especially for swimming since it is an outdoor pool that closes with thunder and lightening in the area. If it is important to you, you’ll find a way to make it happen and last week I made it happen!

Swim: 7703 yards

I had to swim short course later in the day a couple of times last week because of morning storms, but was blessed to get to swim long course on Friday morning! Friday morning’s swim was a true testament to how much stronger + faster I am getting in the water! Thank you to Coach Kelly for helping me make these HUGE improvements in the water this year! #trackcatstrong

This is what grateful looks like post swimming Tuesday. It was a full contact kind of swim…good practice for #IMMT in less than 9 weeks!
Swimming with my fave was a great way to end my #workforitwednesday!
Happy Fri-yay morning!

Bike: 136 miles

First century ride of 2017 is in the books and I set a new PR for 100 miles! Thank you Coach Kelly for helping me to become #trackcatstrong on the bike this year also! 🙂

What a great day for some #bikelove intervals!
Easy spin day!
My fastest 100 miles ever in the saddle with these two!
“Guilty easy ride” to end the week!

Run: 25.3 miles

My longest run of 2017 is also in the books…16 miles! It wasn’t easy and it wasn’t pretty, but I did it and am stronger for it!

Some days you’re the bug and some days you’re the windshield. Today I was the bug. SPLAT!
20 minute run off the bike after 100 miles in the saddle…BOOM!
Sunday run day was full of hills for breakfast with my favorite girl!

Strength Training: 45 minute + 10 minutes of core daily

Weekly Totals: 16 hours & 59 minutes

Weekly Positives:

Going Ginkgo! My Coeur Sports delivery makes my heart happy! I LOVE this design!
Thank you Nick at Vitality Massage for keeping me injury free so I can do what I love!

Quote of the Week:

“If it is important to you, you will find a way.” ~Ryan Blair

10 minutes of core!

You’ve been asking for it, so I’m delivering! Sorry it has taken me so long to deliver. I am not technologically savvy, so my original plan for videos…well, let’s just say photos will have to do! I couldn’t figure out the whole video thing!

The following are some of my go to 10 minute core workouts, but I do add variety and mix things up (by combining bits and pieces from different sets and some things that aren’t even shown here) from time to time to keep it fun and challenging! I’ve been asked how I “find time” to do this everyday. The simple answer: I don’t…I make time! Core strength is so important for every motion that we do, so I make the time for it! My 10 minutes of core is typically the first thing I do after rolling out of bed. If I do it before my mind wakes up, that way it is done and my mind can’t try to get me to procrastinate or skip it! Sure there are days when I miss, but I try to keep them to a minimum.

So here are a few tools for your core arsenal!

Core strength option 1: Planks (I try to do this strength workout at least twice a week)
10 minute plank set:
1 minute plank, 1 minute right side plank, 1 minute plank, 1 minute left side plank, 1 minute plank, 45 seconds right side plank, 45 seconds plank, 45 seconds left side plank, 45 seconds plank, 30 seconds right side plank, 30 seconds plank, 30 seconds left side plank, 30 seconds plank

Plank
Side Plank
Side Plank

Core strength option 2: SBT Extreme Suspension Trainer (enter code COEUR10 for 10% off!)
1 minute standing hip drops right side

Starting position for standing hip drops
Drop the right hip toward the floor and then use your obliques to pull yourself back up to standing (you will need to use your arms a bit, but try to focus on the core)!

1 minute standing hip drops left side

Starting position for standing hip drops
Drop the left hip toward the floor and then use your obliques to pull yourself back up to standing (you will need to use your arms a bit, but try to focus on the core)!

1 minute plank with feet in straps

Plank with feet in the straps

1 minute right side plank with feet in straps

Right side plank with feet in the straps

1 minute left side plank with feet in straps

Left side plank with feet in the straps.

1 minute rainbow plank

Start in plank position with feet in the straps.
Drop the right hip toward the floor and return to plank position.
Drop the left hip toward the floor and return to plank position. Continue this for one full minute.

1 minute saw

Starting plank position with feet in the straps.
Push your body back toward your feet and then return to starting plank position.
Pull your body toward your head and return to starting plank position. Continue this back and forth motion for 1 minute.

1 minute pike

Plank with feet in the straps
Use the low abs to lift the hips and glutes straight up to the ceiling and then return to starting plank position. Continue this for one full minute.

1 minute right side plank with hip drops

Starting right side plank position.
Lower the right hip toward the floor without letting it touch the floor and then return to starting side plank position. Continue this up/down motion for 1 minute.

1 minute left side plank with hip drops

Starting left side plank position.
Lower the left hip toward the floor without letting it touch the floor and then return to starting side plank position. Continue this up/down motion for 1 minute.

Additional Options:

1 minute right side thread the needle

Starting right side plank position.
Rotate forward moving the left arm through the open area under the chest and return to right side starting plank position. Continue threading the needle for 1 minute.

1 minute left side thread the needle

Starting left side plank position.
Rotate forward moving the right arm through the open area under the chest and return to left side starting plank position. Continue threading the needle for 1 minute.

Core strength option 3: Stability Ball
2 times through each exercise:
1 minute plank with elbows on the ball and crunching left knee up to left elbow, then back, and right knee up to right elbow and back

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier).
Holding plank position with your elbows on the ball, lift the right leg and bring the right knee up toward the right elbow. Then return to the starting plank position.
Holding plank position with your elbows on the ball, lift the left leg and bring the left knee up toward the left elbow. Then return to the starting plank position. Repeat this for 1 minute.

1 minute with elbows on the ball in plank position rolling forward and backward on the ball

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier).
Holding plank position with elbows on the ball, push the ball away from you toward your head. Return to starting plank position and continue for 1 minute.

1 minute crunching up to pass the ball between my hands and feet (back and forth) while laying on my back

Crunch the ball up to pass the ball to your feet.
Pass the ball between the hands and feet.
Squeeze the ball with your feet and crunch the ball up to pass the ball to your hands. Continue crunching and passing the ball back and forth between your hands and feet.

1 minute with elbows on the ball in plank position spelling my full name (letters correct and backwards each minute)

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier). Use your elbows to spell your full name with correct letters and then letters backwards for 1 full minute.

1 minute laying on my side with the ball between my feet lifting and lowering the ball using my obliques (30 seconds each side each minute)

Lay on side, squeeze the ball, and lift the ball off the floor using your obliques. Repeat this for 30 seconds and then switch sides.

Additional Option:

1 minute hamstring curls

Start with feet on the ball and hips lifted up off the floor.
Keeping your hips off the floor, pull your feet back toward your glutes and then extend the legs long again. Repeat this for 1 minute.

Core strength option 4: Free weights

1 minute slow crunches with 12 pound dumbbells + left leg on top

Starting slow crunch position with left leg on top.
Slowly lower the dumbbell to the legs as you crunch upward.
Try to hold the crunched position as the arms come back up toward the ceiling and then slowly lower back to starting position. Repeat for 1 minute.

1 minute slow crunches with 12 pound dumbbells + right leg on top

Starting slow crunch position with right leg on top.
Slowly lower the dumbbell to the legs as you crunch upward.
Try to hold the crunched position as the arms come back up toward the ceiling and then slowly lower back to starting position. Repeat for 1 minute.

1 minute right side plank with hip drop using 12 pound dumbbell on hip

Start in right side plank with the dumbbell balanced on your hip.
Drop the right hip toward the floor (without letting it touch the floor) before bringing it back up to the starting position. Repeat for 1 minute.

1 minute left side plank with hip drop using 12 pound dumbbell on hip

Start in left side plank with the dumbbell balanced on your hip.
Drop the left hip toward the floor (without letting it touch the floor) before bringing it back up to the starting position. Repeat for 1 minute.

1 minute v-sit with Russian twist using 12 pound dumbbell

Holding the dumbbell, sit in a reclined position.
Twist and lower the dumbbell toward the floor on the right side of the hip. Return back to center.
Twist and lower the dumbbell toward the floor on the left side of the hip. Return back to center. Repeat for 1 minute.

1 minute standing teapot with 24 pound dumbbells right side

Standing tall, hold the dumbbell in the right hand.
Tipping at the waist, lower the dumbbell down the right side of the body. Then stand back tall. Repeat for 1 minute.

1 minute standing teapot with 24 pound dumbbells left side

Standing tall, hold the dumbbell in the left hand.
Tipping at the waist, lower the dumbbell down the left side of the body. Then stand back tall. Repeat for 1 minute.

1 minute seated rocking chair with 12 pound dumbbell

Start seated up tall with the dumbbell off to the right of the knees.
Bring the dumbbell with you as you recline back.
Return to sitting up tall but, this time with the dumbbell off to the left of the knees. Bring the dumbbell with you as you recline back and continue this back and forth motion for 1 minute.

1 minute right side plank thread the needle with 8 pound dumbbell

Start in right side plank
Lower the weight and thread it under your chest.
As you thread the weight, twist so the torso is near parallel to the floor. Return to side plank and continue threading the needle for 1 minute.

1 minute left side plank thread the needle with 8 pound dumbbell

Start in right side plank
Lower the weight and thread it under your chest.
As you thread the weight, twist so the torso is near parallel to the floor. Return to side plank and continue threading the needle for 1 minute.

Core strength option 5: Paper plates or rags

2 times through the following:

1 minute rainbow plank

Starting plank position with feet on paper plates or rags.
Twist and lower the right hip toward the floor and then return to plank position.
Twist and lower the left hip toward the floor and then return to plank position. Continue this motion for 1 minute.

1 minute pike

Starting plank position with feet on paper plates or rags.
Use your abs to pull your feet toward your chest so your hips are go up to the ceiling. Then return to plank position. Continue for 1 minute.

1 minute saw

Starting plank position with feet on paper plates or rags.
Push your body backward toward your feet keeping a neutral spine. Then return to starting plank position.
Pull your body toward your head keeping a neutral spine position. Then return to plank position. Continue for 1 minute.

1 minute swimmers arms (think breast stroke)…keeping your feet off the floor will work you lower back throughout this motion.

Start with hands on rags or paper plates while laying on your belly.
Think breast stroke…move the arms out and around.
Bringing the arms together, push them back up to the starting position.

Additional option:
1 minute reverse swimmers arms (think breast stroke in reverse)…keeping your feet off the floor will work you lower back throughout this motion.

Start with hands on rags or paper plates while laying on your belly.
Slide the hands straight down the center.
Move the arms out and around returning them to the starting position.

Core strength option 6: Body weight with variety

10 minutes included the following 2x through each of these:
1 minute scissor kicks

Laying with legs + head, neck, and shoulders elevated off the floor, do scissor kicks (I typically do side to side kicks for first 30 seconds and then up/down kicks for the last 30 seconds).
Continue with scissor kicks for 1 full minute.

1 minute mountain climbers

Starting plank position with hands directly under your shoulders.
Lift your right foot off the floor and bring your right knee to your right elbow. Then return to starting plank position.
Lift your left foot off the floor and bring your left knee to your left elbow. Then return to starting plank position. Continue for 1 full minute.

1 minute v-crunch into boat pose

Starting crunch position.
Crunch up to v-pose and hold for 3 seconds before returning to the starting position. Continue these for 1 full minute.

1 minute windshield wipers (laying on my back lowering legs to the floor toward right, bringing them straight up the middle, lowering legs to the floor toward the left, and bringing them straight up he middle)

Start with legs lifted straight up the center and arms spread wide.
Lower the legs toward the floor to the right, but keep the low back in contact with the floor. Return to the starting position with the legs straight up the center.
Lower the legs toward the floor to the left, but keep the low back in contact with the floor. Return to the starting position with the legs straight up the center. Continue this back and forth motion for 1 minute.

1 minute single leg bridge pushing elevated knee out with opposite hand (right hand pushing out on left knee and then switch) and dropping hips toward floor and pushing back up to the ceiling (30 seconds each side each minute)

Starting position for the right knee.
With hips elevated off the floor, push your right knee outward with your left hand, but don’t let your knee move out of the center position.
As you continue to push on the knee, lower the hips toward the floor without letting the glutes touch the floor and then push the pelvis back up to the ceiling. Continue this for 30 seconds before switching sides.
Starting position for the left knee.
With hips elevated off the floor, push your left knee outward with your right hand, but don’t let your knee move out of the center position.
As you continue to push on the knee, lower the hips toward the floor without letting the glutes touch the floor and then push the pelvis back up to the ceiling. Continue this for 30 seconds before switching sides.

Additional options:

1 minute leg lowers and lifts

Start with legs lifted straight up the center and arms by the hips.
Slowly lower the legs straight down the middle and then lift them back up to the starting position. Keep the low back in contact with the floor throughout this motion. Repeat for 1 minute.

1 minute plank up/downs

Starting plank position.
Drop the right arm down to the floor for forearm plank.
Drop the left arm down to forearm plank.
Place the right hand back on the floor building back into starting plank position.
Place the left hand back on the floor building back into starting plank position. Repeat for 1 minute alternating the arm that goes to forearm plank first with each repetition.

Core strength option 7: Body weight with variety

25 dead bugs

Dead bug starting position (brace your abs like someone is going to punch you in the gut and keep them braced throughout the entire workout).
Extend left leg and right arm long, then return to dead bug starting position (keep those abs braced).
Extend right leg and left arm long, then return to dead bug starting position and repeat for 25 repetitions (keep those abs braced).

50 crunches with right arm reaching to left knee

Starting crunch position
Bring left elbow toward right knee and then return to starting crunch position.
Extend right arm long reaching to the outside of the left knee and then return to starting crunch position. Repeat for 50 repetitions.

50 crunches with left arm reaching to right knee

Starting crunch position
Bring right elbow toward left knee and then return to starting crunch position.
Extend left arm long reaching to the outside of the right knee and then return to starting crunch position. Repeat for 50 repetitions.

25 bridges with marching legs

Starting bridge position with both feet on the floor.
Keeping the knees bent, raise the right knee up (like you are marching) and then place it back on the floor in starting bridge position.
Keeping the knees bent, raise the left knee up (like you are marching) and then place it back on the floor in starting bridge position. Repeat for 25 repetitions.

50 reverse crunches

Starting position for reverse crunches.
Keeping the legs in chair position, pull the knees back toward the chest, using the abs to lift the glutes off the floor and then return to the starting position for the reverse crunch. Repeat for 50 repetitions.

50 crunches

Starting position for crunches.
Crunch head, neck, and shoulders up off the floor and then return to starting crunch position. Repeat for 50 repetitions.

25 bridges with leg kicks

Starting bridge position with both feet on the floor.
Extend the right leg long and then place it back on the floor in starting bridge position.
Extend the right leg long and then place it back on the floor in starting bridge position. Repeat for 25 repetitions.

What are your favorite core exercises?

9 weeks ’til #IMMT: Balance

Last week was my first full week of summer break and it FLEW by! Here’s a quick look at my week!

Swim: 8093 yards

It has been AWESOME swimming in the 50 meter outdoor pool! I love this pool and am so lucky to get to swim in it all summer!

Jumping back into my happy place!
Thank you SBR Sports Inc for allowing me to enjoy some morning chlorine therapy and leave the chlorine at the pool!
When you finish your swim MUCH stronger + faster than you started, you experience major #swimlove

Bike: 90.5 miles

I had a couple of trainer rides, but also got to spend 70 glorious miles outdoors on two wheels with very little wind on Friday! It was SO AWESOME!

An easy ride to test the legs post race with some Ironman Tri motivation on the wall. “Anything is possible!”
While it may not look like it, I LOVED this ride getting to push it again!
Major #bikelove on the trails today with very little wind for 70 miles!!

Run: 25.5 miles

With a few shorter runs throughout the week, I had a split long run on Sunday that I was so excited about…I crushed my goal pace and and averaged a sub 8:30 minute/mile pace for 14 total miles!

That was a hot, humid, and windy run! I think I’ll just lay here for a while to cool down!
Jumping for joy because the heat index is much lower today and my run was amazing as a result!
Morning miles with my favorite girl!
Morning Run split on Sunday with the afternoon one being even faster on the exact same route!
So giddy with today’s split run! 2×7 miles at sub 8:30 minute/mile pace left a HUGE smile on my face for run #2 today as I crushed my goal!!

Strength Training: 45 minute + 10 minutes of core daily

Weekly Totals: 14 hours & 12 minutes

Weekly Positives:

Post race massage on Monday was not nearly as painful as my massages typically are. Thanks Nick!

Post race massage thanks to Nick at Vitality Massage!

Our twin nieces came and stayed with us for a couple of nights! We had so much fun and didn’t even get it all documented!

Meeting my mother in the middle of no where Iowa to pick up the twins for a couple of nights!
Helping to make dinner!
Cleaning all the fruit!
Playing games!
Helping to prepare breakfast!
Visiting Iowa State University’s campus
Visiting Iowa State University’s campus
Eating Tropical Snow

Quote of the Week:

“Extremes are easy. Strive for balance.” ~Colin Wright