What’s up?! – May 2019

And with that, I am officially done teaching 8th graders!! I still have multiple days of professional development ahead of me, but the students are gone. It is bitter sweet!! You can read more about that here. It is time to start my next new adventure soon, but first, here is a look at what the month of May had in store for me.

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + 3 minutes of meditation daily + I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…22 weeks and counting!! BOOM!!

BOOM!! I think I grew gills and fins!! This is my fastest ever 100 yard pace!! 🙂
I love spending time on two wheels outside with my fave at my side!! 70+ miles on the most perfect weather day any cyclist could ask for!!
What?! I got to run with my fave!! WAHOO!! I’m so proud of his patience, strength, and focus on getting to the start line of #IMLP this July!!

Swim: 28,725 yards (16.3 miles)
Bike: 357 miles
Run: 83.6 miles
Strength: 10 minutes of core daily + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 53 hours & 5 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing!! I’ve been talking with Coach Kelly about racing two IRONMAN races in one year and she was just as excited for me to give it a go as I am. So, on May 1, I decided to #explore with racing TWO IRONMAN races 10 weeks apart in 2019. I have officially registered for Ironman Lake Placid on July 28 AND Ironman Louisville on October 13. This will be my first ever experience in doing two Ironman races so close together. Am I nervous? Sure! Am I scared? A bit! Am I excited? MOST DEFINITELY! I am ready to push my limits and see what my body + mind can handle.

Ironman Louisville registration is complete! I am ready for another crack at you and hoping for much better weather this year!!

Listening to:

KonaKamps always has me inspired by some amazing peeps!! Megan Anley won Ironman South Africa in the W18-24 age group at her first Ironman. Congrats Megan!!

Rich Roll brought Jesse Thomas to his podcast recently. Jesse is not only an amazing professional triathlete, but he balances his pro triathlon career with a wife, kids, his own business, and fun. He is quite the inspiration and so down to Earth!!

Reading:

Finding my Voice by Mike Reilly is so inspirational!! “Finding My Voice is a series of deeply personal vignettes illuminating how profoundly the sport of IRONMAN touches both its participants and its fans. Written from Reilly’s unique insider’s perspective as the long-time World Championship race announcer and one of the most prominent personalities in the endurance sports field, it  provides an intimate, revealing and entertaining glimpse into a fascinating corner of the world of endurance sports.”

Can’t Hurt Me: Master Your Mind and Defy the Odds by David Goggins is a great read. He overcame so many obstacles in life and eventually became “the only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller. He went on to set records in numerous endurance events, inspiring Outside magazine to name him “The Fittest (Real) Man in America.” Through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world’s top endurance athletes.”

Loving:

Our new Sleep Number bed!! While we have only slept in it for 3 nights, it has been three of the best nights’ of sleep in a LONG time!! As we continue to dial in our numbers, I can only imagine that out sleep will continue to improve!!

Basil loves our new bed!!

Leaning into:

My last week of my middle school teaching career. This change feels scary, but right!! I’m super excited to embark on this new career as a Teaching Laboratory Coordinator with the Physics and Astronomy Department at Iowa State University starting next week. After all, stepping outside of your comfort zone is where the magic happens!

Going out with a splash!! My last day with kids was super fun and wet!! Now for a week of professional development before starting my new adventure next week!!

Attitude of Gratitude:

Chaperoning my last 8th grade dance!!
Morning sunrises are the best way to start the day!!
Playing in the water with my fave!!
Recovering in my Normatec boots while watching the Kentucky Derby!!
Joining some friends for a spin class!
Our neighbor, Marjorie, came home from Arizona. We are so happy she is here to stay!!
So grateful my favorite girl loves to run!! 13.2 miles later, we were both ready for some food and a nap!! 🙂
I love fresh, homegrown veggies!! So grateful to get our garden planted!!
Grateful to get to reconnect with my mat!
Grateful for the time and nice weather to finally landscape around the house!!
Grateful to have these two amazing ladies show up and attend my triathlon clinic!!
So grateful that Shane, our UPS delivery driver, loves our girls!!
So grateful to have had some of the most AMAZING colleagues ever!! I will miss some of our shenanigans!!

How was your month of May?! What were you grateful for last month?! 

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What’s up?! – April 2019

As I roll into my last month of teaching, before changing careers, it is time to reflect on April. April has brought us some days of warmer weather, had me spending time with my Coeur sisters, crossing the finish line of another 1/2 marathon, and riding outside on the open roads with my fave. With all of these amazing things in the rear view mirror, I have high hopes for the month of May!!

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…18 weeks and counting!! BOOM!!

14 Ironman finish lines amongst this #swimsquad and more to come in our futures!!
“Growth comes at a point of resistance; we learn by pushing ourselves to the outer reaches of our abilities.” ~Josh Waitzkin
Keep the focus and finish STRONG!! My 7th Drake 1/2 marathon is in the books!! You can read more about it here.

Swim: 38,700 yards (21.99 miles)
Bike: 282 miles
Run: 95.5  miles
Strength: 10 minutes of core daily + various full body strength
Monthly Totals: 54 hours & 40 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including training!! Before each race, I think back to key sessions that better prepared me (both physically and mentally) for the race I’m about to embark on. I even jot these key sessions down so that I know the dates to refer back to in my training log. On April 23, I had a key swim session that gave me the confidence that I can have a stellar PR swim this year! The workout…

Swim 100 at the 3rd fastest pace from the 4 x 100 descending above. Assuming that felt “right” for z3/mod hard type effort this will be your pace.

Swim as many 100’s as you can at this pace with :20 to :25 rest between. If using a tempo trainer, your rest is one beep cycle.

If off by 3 seconds, rest a full minute and try again.

If after 1 minute you cannot hold the pace you are done. Cool down.

Well…my 3rd fastest 100 was 1:38.7/100 yards. Could I really hold 1:39/100 yards for more than 5 intervals?

100s Z3 effort until failure for breakfast…goal pace = 1:39/100 yards with 20 sec recovery between each; failure = 1:42/100 yards
Self doubt told me I could only maintain my goal pace for 5×100.
Self confidence told me I was strong and could crush this pace for at least 10×100.
Giddy!! That’s how I felt when I successfully completed 20×100 at 1:3x.x + nailing 21×100 before failure!! #explore #befierce #beatiger #believe

Apparently so! #befierce is the mantra for the Coeur Team in 2019 and it helped me crush my expectations and self doubt during this workout and I know it will help me with many more in the future!!

Tiger Team!! #beatiger

Listening to:

KonaKamps always has me inspired by some amazing peeps!! Keri Houston is an age group champ at Ironman New Zealand 2019. Michelle Enslin is the age group champion for the 50-54 age group at Ironman South Africa 2019 after coming back from surgery. Her gratitude is contagious!

Rich Roll brought Johann Hari on his podcast to talk about addiction and depression. “The opposite of addiction isn’t sobriety. It’s connection.” With the world at our fingertips (quite literally…that phone you’re holding is taking you away from making connections with the people around you, so put it down and make memories with those around you) we can disconnect from those around us just as quickly as we can connect with them by putting the technology away. “If you suffer from addiction or depression, this is a must listen. If you don’t, chances are someone you care for does. This conversation can provide the insight and tools for better understanding the struggle — because mental health truly impacts everyone.”

Reading:

Peak Performance: Elevate your Game, Avoid Burnout, and Thrive with the New Science of Success by Brad Stulberg and Steve Magness is amazing!! It kept me engaged and wanting to read even more!! The authors suggest “optimally alternating between periods of intense work and rest; priming the body and mind for enhanced productivity; and developing and harnessing the power of a self-transcending purpose.” There is so much useful information in here!! It was one that I struggled to put down so I could get adequate sleep each night!!

Leaning into:

Discomfort…I know that when we step outside of our comfort zone and embrace discomfort that we experience growth. As a result, I have been leaning into discomfort more in my personal life and am making huge strides. Discomfort isn’t easy and it takes a lot of work for growth to happen, but the rewards that come from it are definitely worth leaning into and embracing the discomfort.

Attitude of Gratitude:

Grateful for the support of SBR Sports, Inc. SBR is my go to for chlorine removal + blister prevention + easy wetsuit removal. Use KEPL19 at checkout for 20% off your next order of these amazing products!!
Grateful for the warmer temps + sunshine as I put my feet up with a good book while the dogs enjoy their bones!!
WAHOO!! Grateful that the IronHippie is seeing green in Training Peaks again post surgery!!
Grateful for the yoga mat + some vitamin D!!
Grateful for a strong body to put up some all time records during my most recent FTP test!!
Grateful to have Basil run by my side and the IronHippie back in the saddle!!
Grateful to Normatec Recovery for helping me bounce back from tough workouts so I can nail the next session!!
These two…so grateful for their unconditional love!!
Grateful for some girl time with Robin as we pound the pavement!!
Grateful to Nick with Vitality Massage for keeping me active!!
So grateful to meet up with some of my Coeur sisters!! Pre race hugs are where it’s at!!
3 cheers for 3 Drake 1/2 marathon finishers!! Grateful to cross another finish line!!
So grateful I get to fill my belly with this yummy sushi!! Especially after racing!!
Grateful for freedom on 2 wheels on the open road with my fave!!
Grateful to have a coach who thinks I’m a mermaid…specifically Ariel. 🙂
Mindfulness is a practice. I am so grateful to be practicing this and becoming more aware of my thoughts/emotions as a result!

How was your month of April?! What were you grateful for last month?! 

#befierce

“2019 is going to be big and fierce. For 2019 we want you all to be done being caged and contained. We want you to throw off any leash that keeps you from putting your best, most beautiful self out into the world. Coeur is going to get after some big goals, is going to be fierce and be beautiful. We are hungry for fast and hungry for all things amazing no matter where they come from or how unexpected they are. And you, my lovelies, all are the massive force that puts this into the world. You all are tigers. You get AFTER life. You make others take notice. You strive to be fearless. Even, and maybe especially, when things get tough.” ~Kebby, Founder of Coeur Sports

This was the message we received from Mama Bear at the start of the 2019 season and it has stuck with me during training, racing, and life!

Last week I’m not sure what came over me! I had the swim of my life! I’ve never had a swim like this, but it gave me a HUGE boost of confidence for what I can really achieve! I remember when I struggled to swim 100 yards in under 2 minutes. I have been working so hard and I’m happy to see my hard work paying off!

100s Z3 effort until failure for breakfast…goal pace = 1:39/100 yards with 20 sec recovery between each; failure = 1:42/100 yards
Self doubt told me I could only maintain my goal pace for 5×100.
Self confidence told me I was strong and could crush this pace for at least 10×100.
Giddy!! That’s how I felt when I successfully completed 20×100 at 1:3x.x + nailing 21×100 before failure!! #explore #befierce #beatiger #believe
Tiger Team!! #beatiger

#befierce is the mantra for the Coeur Team in 2019 and it helped me crush my expectations and self doubt during this workout and I know it will help me time and time again in the future!! I’m looking forward to many more moments when I tap into the tiger within me and #befierce!!