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

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

10 weeks ’til #IMMT: Race week

Last week I finally got to enjoy the first few days of my summer break and prepared for my “70.3” race that was on Saturday! To say I’m looking forward to many more days of summer break is an understatement!

Swim: 4846 yards

Hello 50 meter pool!!!!!!! I’ve sure missed you over the last 9 months! I’m glad we can finally meet again! I’m looking forward to the little time we get to spend together…3 short months isn’t long enough!

Morning meters in my favorite pool!

Bike: 77.4 miles

I had a couple of rides on the trainer last week in preparation for Saturday’s race.

Finding calm amongst the chaos on this #timetrialtuesday during #raceweek
Brick day! #bikelove before the run!

Run: 8.9 miles

I only had one run last week and it was Wednesday off the bike…perfect for #globalrunningday 🙂

Celebrating #globalrunningday with a short run off the bike! I’m so blessed to have a healthy body that allows me to do what I love!

Strength Training: 45 minutes + 10 minutes of core almost daily 

Weekly Totals: 9 hours & 32 minutes

Weekly Positives: 

The number one positive last week was finishing my 2016/2017 school year and starting my summer break! Mother Nature cranked up the summer temps and winds just in time for Saturday’s race, which challenged me to overcome adversity, but you can hear more about that in my race report later this week.

I’m so grateful to Kyle at Kyle’s Bikes for taking such amazing care of my baby! He is the best bike mechanic EVER!

Mojo has been blessed for Saturday’s race by Kyle…the best bike mechanic on the planet!

I got to race on Saturday! It wasn’t ideal, but I overcame adversity! More on that later 😉

Mojo is ready for a fun day on a new playground!

Sound Probiotics delivery came!! So grateful to have these amazing peeps keeping me healthy and active!!

Quote of the Week:

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” ~Rikki Rogers