2 weeks ’til #IMLou – Taper Time

It’s TAPER TIME!! I’m so glad to have made it to this point!! With the completion of last week’s workouts comes the taper for Ironman Louisville and I’m ready for it!! The hay is in the barn and I’m looking forward to lighting it on fire in 2 weeks!!

Swim: 10,300 yards

V is for victory!! I nailed my swim session with my second 1200 yard split being 4 sec/100 yards faster than my first 1200 yard split!!
Playing around in the pool after putting in some work!!
It’s Flippin’ Friday!! Doing somersaults in the water after swimming Friday morning!

Bike: 101 (trainer) miles

Alternating between Z2 and Z3 was a struggle, but I did it!!
5 hours on the trainer for the last time this year!! 🙂
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!!

Run: 32.5 miles

8 morning miles with Basil (2 of those with my fave too)!! #basillovesrunning
+ 9 afternoon miles = 17 strong miles Wednesday!!
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!! (Run #1)
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!! (Run #2)

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 16 hours & 47 minutes

Quote of the Week:

“Bring on the taper!! It’s TAPER TIME!!” ~ME 🙂

Attitude of Gratitude:

Grateful to have Dr. Chris keeping me on track at Team Chiropractic with only 3 weeks left until #IMLou!!
These two…love them and our nightly dog parties in our bed!!
Thank you to Kyle at Kyle’s Bikes for putting a new chain on Mojo and giving her your race day blessing!!
Grateful for the OneBrainWellness Self Defense clinic to learn how to defend myself against an attacker!!

How was your week? What were you grateful for last week?! Do you enjoy the taper?!

Advertisements

3 weeks ’til #IMLou – knocking out the workouts

With last week in the rear view mirror, I only have one more big week before the taper for #IMLou begins!!

Swim: 6500 yards

3K swim…what a great way to start the day!!
Capping off the week with more yards in the pool!

Bike: 74.4 miles

Easy recovery spin on the bike!
LONG, focused ride on the trainer…leg crusher!!
Recovery ride post long run!!

Run: 27.3 miles

Treadmill miles with speed work!
Starting Friday off right…with my fave by my side for some morning miles!!
Knocking out the workouts one at a time!
Running with such a #happydog makes me have a #happyheart!! #basillovesrunning
Following the run plan!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 13 hours & 34 minutes

Quote of the Week:

“When it gets tough, put on your boxing gloves.” ~unknown

Attitude of Gratitude:

The sunrise was so stunning!!
Grateful to Nick at Vitality Massage for keeping me healthy!!
Love the Coeur Sports Kona kit design!!
Only one way to refuel post long workouts…SUSHI!!
Grateful to have my legs squeezed by my Normatec boots post long + tough workouts!
Race numbers are here for IMLou!! I’m so grateful my body and mind allow me to do this crazy + fun sport!!

How was your week? What were you grateful for last week?! 

4 weeks ’til #IMLou – Recovery

Last week was focused around recovery. Recovery from a big weekend last weekend, recovery from training, recovery from lack of sleep…recovery. Sure I still got in my workouts, but sleep was definitely a priority!

Swim: 12,600 yards

4400 yards with 3800 yards at IM race pace…doing the work!!
Dancing in the water after a swim that required lots of #courageovercomfort!!
Working on body position in the water today post 5 hour trainer ride. Good, active recovery.
Active recovery from my 18 mile run this morning. This swim was exactly what I needed to loosen up!!

Bike: 98.6 miles

3×12 minutes in Z4 work…I forgot what it felt like to go hard for so long…
Easy spin with a friend in the background using the SBT suspension trainer (or maybe he is just sleeping in child’s pose).
Congratulations to my fave!! He finished his last long run (22 miles) before the Twin Cities Marathon in 3 weeks!! Meanwhile, I was still riding on the trainer…5 hours in the books!!

Run: 18 miles

18 mile long run…feel really good about my execution on this run!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 16 hours & 3 minutes

Quote of the Week:

“I need some time to recover. I am not a machine.” ~Unknown

Attitude of Gratitude:

So grateful to have Nick with Vitality Massage keeping me healthy and ready for the next workout!
SO MANY homegrown tomatoes…Basil wants to eat them ALL!!
Grateful that Hardcoeur Coaching recognized that my #sub6orbust goal at Ironman Ohio 70.3 was achieved. They sent me some goodies as a “congratulations” gift!!
The sunrise on my 18 mile long run was magnificent!! Grateful!!
Epsom salt + lavender bubble bath post 18 mile run.

How was your week? What were you grateful for last week?! 

5 weeks ’til #IMLou – Crazy Busy

This is obviously REALLY late as I am very close to being 4 weeks out from IMLou instead of 5 weeks out. The reason for the delay…Life has been CRAZY busy!! Between work, training, personal life, volunteering, and trying to catch up on sleep, I feel like the rug got pulled out from under me, so the blog took a back seat for a bit.

Swim: 6800 yards

Doing the work now will reap rewards on race day!!
Putting in the work!! 6×100 all out efforts with some pretty consistent (+ fast for me) splits!!

Bike: 125 miles

Putting time in the saddle to start the week.
Easy recovery spin while our neighbor uses our SBT suspension trainer!
Riding 5 hours on the trainer staring at Lake Monona…I so wanted to be on the IMWI bike course, but my gut told me not to and I listened to it. Longest ride ever on the trainer!!

Run: 16.5 miles

Double Run Day Wednesday!! Morning treadmill miles!!
Double Run Day Wednesday!! Afternoon rolling hills around the middle school.
45 minute run off the bike…so fun to run into (literally) a social media friend and turn him into a real friend!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 15 hours & 25 minutes

Quote of the Week:

“My life is very crazy and busy, but I love it that way!” ~Hilary Duff

Attitude of Gratitude:

Bubble + Epsom salt baths are perfect for recovery!!
Basil turned 6 years old on Monday…I love these two SO MUCH!!
Homemade red Thai curry…Mmmmmmm
Recovery + dog snuggles are the perfect combination!!
“Mom, I know you’re trying to read before bed, but I really want snuggles instead.” ~Basil
Love her so much!!
The setting sun was SO BEAUTIFUL on our way to Madison for the weekend!!
All of these amazing volunteers helped us keep T1 in check on IMWI race morning. I’m so grateful for their help!!
Playing pack mule for friends racing!! So glad we were able to get their gear, take it to their car, and help them out!! Congrats to both Steena and John on stellar IMWI races!!

How was your week? What were you grateful for last week?! 

What’s Up?! – August 2018

Where in the world does time go?! How is it possible that we are back in school, I’ve started my 15th year of teaching, and summer is in the rearview mirror?! I’ve been teaching longer than my students have been alive…AND…this year one of our new colleagues was a student of mine 15 years ago when she was in 8th grade!! I am officially old! LOL 😉 Here is a brief look at what August had in store for me…

Training:

Show up and do the work…you’ll always be glad you did!
I am grateful for my fave! He came out to check on me and take pics while I was riding on Saturday. Love my support crew + cheerleader!
Grateful to have these two motivate me for some #sundayrunday hill repeats!!

Swim: 46,260 yards (26.28 miles)
Bike: 381 miles
Run: 87.1 miles
Monthly Totals: 57 hours

Training Camp:

I went up to Madison for a solo training camp to put in miles on more hilly terrain. It definitely made me stronger + I got to spend Friday on two wheels with my Coeur Sports teammate, Steena!! Love this lady!! After cycling two loops of the IMWI bike course on Friday, I did a short 30 minute run off the bike. On Saturday, I rode 1 loop of the bike course + part of the stem and then did another 30 minute run off the bike. On Sunday I ran 1 loop of the IMWI run course. I didn’t get any swimming in as the lake wasn’t safe for swimming due to higher blue green algae + bacteria levels. During Saturday’s bike ride, I was tapped by a car. The driver was on her phone when her front right bumper tapped my left handlebar pushing me off the road as she was pulling out onto the road where I was riding straight. I’m still not sure how I stayed upright as I slid down the grassy ditch, but I did. There were thousands of riders out on the course that Saturday and others witnessed what happened. Thankfully both Mojo and I were unharmed. Unfortunately it isn’t illegal to be on your phone while driving in the state of Wisconsin, but it should be!! Be safe out there and stay off your phones while driving!! Regardless of Saturday’s mishap, I gained some great fitness and had fun!! I learned a lot about how strong + resilient I am and that when I show up and do the work, I never regret it!!

Hard work pays off!! Thanks to my #sub6orbust buddy Steena for pulling me up ALL. THE. HILLS On 2 loops of the #IMWI bike course!!

Reading:

Gratitude in Motion: A True Story of Hope, Determination, and the Everyday Heroes Around Us by Colleen Kelly Alexander is SO INSPIRING!! This women…her grit…her tenacity…her resilience…WOW!! Just WOW!! “It was a beautiful fall day in Connecticut when Colleen Kelly Alexander, a lifelong athlete, rode her bike home from work. She had survived both a diagnosis of lupus and brain surgery, had a fulfilling career, and was married at last to the love of her life. Everything was good as she coasted along, meeting the eyes of a truck driver as he approached the stop sign beside her. He didn’t stop. The truck hit Colleen, running over her lower body with front and back tires and dragging her across the pavement. As she bled out in the street, nearby strangers surrounded her and the driver attempted to get away. An EMT herself, Colleen knew she had to stay awake. “I’ve just been reconnected with my soulmate,” she told the medic. “We want to have a baby. I can’t die now. Please don’t let me die.” Five weeks in a coma and twenty-nine surgeries later, Colleen survived. Rather than let the trauma and PTSD control her life, she became determined to find a way to make something positive from her pain. She decided she’d run again and dedicate her race medals to the everyday heroes around us, including the medical staff and blood donors who saved her life. Since then Colleen has run fifty races and completed forty triathlons, including four half-Ironman events. Now a spokesperson for the Red Cross, Colleen shares her incredible inspirational story to encourage others to take that first step forward.”

Listening to:

I finally got caught up on Ironwomen Podcasts when I was driving home from my solo training camp in Madison. Jennifer Pharr Davis is so fun to listen to! She shared about “her record breaking experiences on the Appalachian Trail, the specific challenges she faced, and how she managed the lows and highs of her incredible efforts.” Sarah Thomas “holds the record for longest current neutral swim EVER! She shares the hardships and challenges of marathon swimming, her battle with cancer, and what drives her to do these long swims.”

I listened to Kona Kamps episodes with Kristin Louderback and Kiah Wheeler while cleaning the house. These women are SO inspiring!!

Grateful for:

Grateful that Kim showed up for my Women’s only triathlon clinic. Since she was the only one to show up, she got 2 hours of one-on-one attention and lots of gifts!! 🙂
Celebrating with Dad back at home home!
Snow cones with the twins!! Yummy!!
So grateful that I got to stay with my college friend, Christina, and her girl, Gracie, in Madison at my solo training camp!
Making fitness + pushing myself in Madison on the #IMWI bike course!
So many homegrown tomatoes from our garden! I am grateful to get to go outside and eat from the garden!
Today was my 15th first day of teaching!!
I have the best Coeur Sports teammates!! Thank you Ruth!!
90 miles of #bikelove and chasing Anne for 55 of those miles on a very hot + humid day = DONE!!
This! I am so grateful for my Normatec boots + home cooked meal that my fave made after a long day of swim + bike + run!

How was your month of August?! What were you grateful for last month?! Have you ever done a solo training camp?! If so, what did you learn?!

6 weeks ’til #IMLou – Meh

Last week was meh!! I ended up getting a bug on Tuesday that put me out of commission for a few days, but this was probably a good thing. My motivation has been SERIOUSLY lacking lately, so this was a welcomed break. With the start of the school year in full swing + peak training for IMLou staring me in the face, the timing of this break was pretty ideal.

Swim: 2800 yards

Nailed my swim set with some impressive (for me) 100 times!!

Bike: 55.4 miles

Sometimes you just need to spend time on two wheels where you feel safe…especially when the weather is in the tropical category.
Nailed my bike intervals based on IM effort

Run: 20 miles

Sweaty 2 mile run off the bike…SO GROSS outside!!
Double run day…9 zone 2 sweaty morning miles on the treadmill thanks to Mother Nature’s idea of what she finds funny!
Double run day…9 more sweaty afternoon miles on the treadmill with negative splits. #mothernatureisntfunny

Strength Training: 10 minutes of core strength x 4 days this week  

Weekly Totals: 9 hours & 21 minutes

Quote of the Week:

“Meh
adjective…uninspiring; unexceptional
exclamation…expressing a lack of interest or enthusiasm”

Attitude of Gratitude:

New look! Same AMAZING product! Grateful to have Sound Probiotics on my team!
Grateful that Dr. Chris Feil was able to get me in to see him. He thinks I’m not balanced…LOL!! (I think we already knew that!!)
So grateful to have nailed my swim with PR swim splits!!
Grateful to have a treadmill to run on when Mother Nature blesses us with continual thunderstorms + tropical weather conditions.

How was your week? What were you grateful for last week?! 

7 weeks ’til #IMLou – back to reality

Last week I was reintroduced to reality…it is apparently time to go back to school. This means reestablishing routines, balancing life and training, and figuring out the “new normal.”

Swim: 10,453 yards

Putting in some work during this tough #timetrialtuesday swim!!
My 15th first day of school started with a long early morning swim!!
#swimlove in the 50 meter pool = DONE!!

Bike: 116 miles

#timetrialtuesday helped me move my way off of the struggle bus and into a Rolls Roys!!
My 15th first day of school ended with some #bikelove + #basillove!!
90 miles of #bikelove and chasing Anne for 55 of those miles on a very hot + humid day = DONE!!

Run: 26 miles

Morning hill repeats with Basil!! Basil got compliments on her glow-in-the-dark collar this morning. Sad we are losing daylight, but grateful for the cooler temps so my running buddy can join me!!
Happy Friday!! Running in the mist with Robin was a great way to start the day!!
#sundayrunday was 16 soggy + gross miles thanks to the 72*F dew point!! Thanks for running 5 of those miles with me Robin!!

Strength Training: 10 minutes of core strength daily  

Weekly Totals: 16 hours & 22 minutes

Quote of the Week:

“Back to life. Back to reality.” ~Soul II Soul

Attitude of Gratitude:

Hanging with some colleagues…back to work!
Today was my 15th first day of teaching!!
I have the best Coeur Sports teammates!! Thank you Ruth!!
Grateful for recovery in my Normatec Recovery boots!!

How was your week? What were you grateful for last week?! Any tips for reestablishing routines after a vacation?!