2021 week 42:mixtape

Last week I had to deviate a bit from my “normal” weekly schedule and mix things up as there were some family and work commitments that required some juggling. Thankfully I am self coached so it is relatively easy to move my workouts around to help balance training with family, work, and life in general. It’s like creating a mixtape to get all of your favorite songs from mixed genres on one tape! Ah…those were the days! Spotify tackles the task so much easier and much more streamlined these days. 🤣

Quote of the week:

“Life is a mixtape.”


Swim: 10,100 yards

Thursday I mixed up my effort in the water with one of my favorite swim workouts.

  • Warm up:
    • 300 swim with fins
  • Main Set:
    • 10×125 as 50 easy, 25 sprint, 50 moderate (20 sec rest)
    • 100 pull with buoy and ankle strap (no paddles)
    • 10×125 as 50 easy, 25 sprint, 50 moderate (20 sec rest)
  • Cool Down:
    • 100 any stroke
Keeping my eye on effort this morning! (See what eye did there?! 👁 🤣)

Mixing up the effort helps me dial it in for race day…sprinting past another swimmer, knowing what the “too easy” effort feels like, and kicking it up a notch to maintain that moderate/harder effort for the majority of the swim portion.

Working on those mental cues: -How is my effort? -Am I extending? -Are my elbows high? -Am I kicking with purpose?

#IronmanArizona is one month away! #LFG ⚡️⚡️⚡️

Bike: 253 miles

Friday I took the day off work to ride my bike and attempt to get my 100 mile ride in as it appeared to be the best weather day of the weekend. I watched the weather Friday morning as I waited for the temps to climb a bit before rolling out. It was chilly (hello late October in Central Iowa), cloudy, and calm (very little winds). I got about 45 miles from home and a light drizzle started. Where was this coming from?! There was no mention of any precipitation when watching the weather this morning. By mile 50 it was no longer drizzling, but raining. I knew there would be a gas station about 7 miles up the road, so I pedaled on. I was wearing the perfect gear for the chilly temps, but not for the rain. By the time I got to the gas station, I was soaked from head to toe. My feet were SO wet + numb from the freezing temps (not only was it pouring rain on me the last 7 miles, but the temps also dropped). I knew I needed to find a way to dry them out and warm them up if I had any chance of continuing. When I got to the gas station, I looked at the radar and it was not going to let up anytime soon + I was going to be riding back into this mess the whole 50 miles home. I opted to call for a ride home and decided that I would attempt the 100 miles again on Saturday.

100 mile ride…take 1

Mother Nature = 1, Kecia = 0

Made it to mile 50 before Mother Nature unleashed her wrath. Hopefully this means she took her aggression out on me today so she will bless all the athletes racing this weekend with a much better attitude. 🤞🏻 (FYI…that didn’t happen. She caused IMCA to cancel.)
📸 #calmbeforethestorm

So on Saturday, I bundled up again and headed out to knock out those 100 miles. It was a much windier day, but it was dry, sunny, and warmer. This turned out to be a great decision!

100 miles…take 2

Kecia = 1, Mother Nature = 0

Decide…I decided 100+ miles on the bike (+ 1 hour run off the bike) was going to be MUCH better today! I was determined to keep a positive attitude, be gritty, and to persevere! I wasn’t going to let Mother Nature win. She tried to push me around a bit (hello wind), but I won this round!

I GET to do this! So much gratitude for the strength of my body + mind, the support from my #1, my safety on the open roads, the beautiful fall day, and the gorgeous fall foliage.

#IronmanArizona is 4 weeks from tomorrow! #LFG ⚡️⚡️⚡️

Run: 32.3 miles

I had a solid week of running, but the run that I’m the most proud of happened on Sunday after a 4000 yard swim + 27 mile bike ride with some tough intervals. My legs were already fatigued from the big workout on Saturday, so the added morning workouts put a bit more fatigue into the legs before my 14 mile run directly off the bike. Mother Nature was reminding us just how unhappy she was with how we are treating her planet (hello storms with strong winds, pouring rain, thunder + lightening), so I hopped on the treadmill. I decided to mix things up for this workout as 14 miles can be a LONG time to be on the treadmill, so after a 1 mile easy warm up, I increased the pace from low Z2 to low Z3 each mile for the next 3 miles. At mile 5, I had an easy recovery mile and then increased my pace from low Z2 to high Z3 each mile for the next 4 miles. At mile 10, I had an easy recovery mile and then increased my pace from low Z2 to high Z3 each mile for the last 4 miles, finishing strong! I felt amazing! I know I could have run many more miles mixing up the pace like this. Maybe this is something I need to remember to do on race day…

The treadmill and I became besties Sunday for my 14 mile brick run because…Mother Nature. ⛈ ⚡️

#IronmanArizona is 4 weeks away! #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 25 hours & 14 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you Nick, with Vitality Massagehttps://www.vitalityames.com/, for working out the kinks!
When a former student (who is now a principal) posts that you were her favorite teacher… #mycuprunnethover
Mixing things up this week…moved my double run day to Tuesday instead of Wednesday. Easy am miles with the sunrise…5 weeks to race day! #LFG ⚡️⚡️⚡️
Mixing things up this week…moved my double run day to Tuesday instead of Wednesday. Fast/hard pm miles…5 weeks to race day! #LFG ⚡️⚡️⚡️
So grateful for the support of my #1! He’s the best!
Solid day of swim/bike/run!

What were your highlights from week 42 of 2021?! Do you remember making mixtapes?!

2 thoughts on “2021 week 42:mixtape

  1. I do remember making mixed tapes! I used to record them from the tv…oh how horrible they must have sounded 😉 That is an amazing compliment from your former student-wow! I still remember all of my favourite teachers from back in the day. Cheers!

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