2022 week 5: consistency

Ummm…how is it already February?! Last week was all about consistency. Being consistent is key to achieving our goals and dreams. I had a big week of training both physically and mentally. Don’t worry, there was lots of recovery (ummm…this girl can and does sleep), good fueling, and a some treats sprinkled in too.

Quote of the week:

“Goals cannot be achieved without consistency.”


Swim: 10,200 yards

Sunday I got to swim with my friend, Traci. I am not a fan of long continuous swimming in the pool because I get bored staring at the black line on the bottom of the pool without mixing things up. This is something I am working on more in 2022 as it builds my mental endurance.

  • Warm up:
    • 300 swim
    • 300 drills
  • Main Set:
    • 8×50 descending (30 sec rest)
    • 1000 straight swim
  • Cool Down:
    • 200 any stroke
Swimming is always better with friends!

Bike: 118 miles

I had a couple of longer rides this week to build endurance. And the best part of the longer rides…fueling with Peanut Butter Oreos!

Peanut butter Oreos are only consumed as fuel during longer workouts on the bike, soooo 3+ hours it is…and the Oreos were 🤩😋!

Run: 43.2 miles

I typically do my speed work on the treadmill, but Monday I took my speed work outside and it was SO GOOD! Doing speed work on the treadmill helps me hit target paces, BUT it is costing me confidence in my speed pacing outdoors, which is where racing happens. Doing a mix of speed work on the treadmill and outside will not only build my physical strength, but it will also build my mental endurance. I’m here for it all! ⚡️

Where are you choosing the familiar too often? What is that costing you?

Oh…and I’m grateful for the company of our baby girl, fresh air, and vitamin D today! 💙💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 19 hours & 6 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Wigs for Kids received my hair. They are a nonprofit that gives free wigs to children with medical circumstances. Please consider donating to them.
I was on the IRONMAN 70.3 Worlds race broadcast! ⚡️
Thanks to Nick with Vitality Massage for keeping me healthy and active all these years!
Any day I GET to swim/bike/run in the same day is a GREAT day! ⚡️
YAY for breaking in the new Coeur Sports team gear on a double run day! ⚡️
Jersey is “helping” me stretch after my 2nd run of the day!
We know how to recover in our house! Snuggles, squeezes, and sleep are priorities! Thank you Normatec for keeping us active!
Our niece is Jersey’s person!
Ames Triathlon directors meeting + recovery in my Normatec boots = multitasking at its best!
Ran my first 13.1 miles of 2022. Thanks to Basil for helping me run the last ~6 miles.
Ran my first 13.1 miles of 2022. Thanks to Jersey for helping me run the last 7+ miles.
“I know when mom sits in her Normatec Recovery boots that I usually have a solid hour of snuggles.” ~Jersey
“BONUS! I got more snuggles because Dad sat in the Normatec recovery boots too!” ~Jersey

What were your highlights from week 5 of 2022?!

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