2022 week 19: climbing the peak

Last week was more peaking for IMDSM! We are officially 4 weeks out from race day and our weather went from the 60s to the 90s overnight, so we got a good dose of heat + humidity acclimation while making lots of deposits in the bank last week. I am getting excited to make a massive withdrawal from the bank in 4 short weeks!

Quote of the week:

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.”

~Andy Rooney

Swim highlights: 4000 yards

I only got to the pool once last week. After getting sunburnt a week ago, I decided to stay away from the chlorinated water as it really dries my skin out and I wanted to keep my skin as hydrated as possible so it could properly heal.

  • Warm up:
    • 300 mix in some strokes
    • 6 x 50 (as 25 fast, 25 easy) (10 sec rest)
  • Main Set: (***Note: PBB = paddles, buoy, band)
    • 5 x 100 descend 1-5 (15 sec rest)
    • 500PBB trying to hold same pace as last 100
    • 4 x 100 descend 1-4 (15 sec rest)
    • 400PBB trying to hold same pace as last 100
    • 3 x 100 descend 1-3 (15 sec rest)
    • 300PBB trying to hold same pace as last 100
    • Rest 2min
    • 800 swim holding best average possible
  • Cool Down:
    • 200 any stroke
Putting in the work!

Bike highlights: 236 miles

I got out on the open roads for a few long rides last week and I am pleased to report no more sunburns because I coated myself in Zealios sunscreen (which is the best stuff out there)!

This is who I am. ⚡️
This is my happy place. ⚡️
This is everything! ⚡️

4 weeks to IMDSM! #LFG ⚡️

Run highlights: 31.4 miles

Sunday I had my longest run of the week and did it off of a shorter ride with intense intervals (oh and a big brick on Saturday). Needless to say, I was carrying a lot of fatigue in the legs. I realized on the shorter ride that I was in need of more fuel than I had planned for. Thankfully my ride was on the trainer at home, so I was able to load up before heading out on the run. I took Jersey with me for the first 1/2 of the run and did the last 1/2 of the run solo. Because of my increase in fueling coming off the bike, I was able to execute a much stronger second 1/2 of the run and turn what started as a REALLY. TOUGH. WORKOUT into a strong finish.

Grateful for beautiful weather on a long run day!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 43 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Jersey loves to lay in the sun 🥰
This is a privilege! ⚡️🔥
We finished another puzzle!
All the snuggles 🥰
Double rainbow (look closely…the top one is faint) 🥰
Normatec squeezes are da 💣
A solid day of SBR!! ⚡️⚡️⚡️

What were your highlights from week 19 of 2022?!

2022 week 18: peaking in progress

Last week began the last big push into IRONMAN Des Moines. We are just under 5 weeks away, which doesn’t seem possible since this spring has been uncooperative to get outside much for training. Thankfully I think we may have hit a turning point in our weather during this last week…just in time for the final push to IMDSM race day!

Quote of the week:

“I am in progress of being the human and athlete I am becoming.”

~Me

Swim highlights: 12,750 yards

I had some good swims last week, with Monday’s swim being the largest swim of the week. Ya know when you’re 5 weeks out from Ironman, in peak training, always hungry, tired, and don’t know which direction you’re going most of the time as you juggle all the things?! Yep…that’s where I’m at.

I don’t know whether I’m coming or going, which has me swimming into lane lines. 😜
  • Warm up:
    • 400 easy swim
    • 300 pull
    • 300 as 25 drill/25free
    • 300 build by 100
  • Main Set:
    • 4 Rounds of:
      • 200 Fast (20 sec rest)
      • 150 Moderate (20 sec rest)
      • 100 Fast (20 sec rest)
      • 50 Moderate (20 sec rest)
      • 100 EZEZ (20 sec rest)
  • Cool Down:
    • 100
    • 200 any stroke

Bike highlights: 158 miles

Saturday we FINALLY had some decent weather to get outside and ride. With 5 weeks to IMDSM I’m SO grateful to be healthy, able, and fit enough to be able to make some big deposits in the bank! And I’m even more grateful to finally get outside on two wheels with blue skies, sunshine, warmer temps, and the freedom of the open roads. Oh…and the wind was an added bonus…both a bit challenging and loads of fun!! LET’S GOOO!! ⚡️

Even the wind couldn’t wipe this smile off my face for 105 miles. I’ve said it before and I’ll say it again…I’ll never take riding outdoors for granted. (and look at all of that salt on my face + jersey 😳)

Run highlights: 26.7 miles

Wednesday was a nice day for a long run, focusing on covering one mile at a time.

Making deposits in the bank one dollar at a time. So grateful for one of the nicest days we’ve had in a long time + Jersey running some miles with me! ⚡️💛💙

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 32 minutes
3×30 minutes of full body strength training
3×30 minutes of yoga

Attitude of Gratitude:

Getting to cheer Laylah on during the last track meet on Monday, which was cancelled right after this event due to cold, rainy weather.
Thank you Nick! I attribute my healthy body in part to you and the wonderful work you do!
I love a day that has all the swim, bike, run love!
Jersey is determined to help Laylah with her homework, but finds this particular assignment boring. 🤣😜
Getting snuggles from Basil during thunderstorms on Sunday. She HATES storms, so snuggles are a must in her mind. 🐶🥰

What were your highlights from week 18 of 2022?!

2022 week 17: being vs. doing

After racing the Drake 1/2 Marathon in a state of complete discomfort, Vanessa Foerster presented a timely reminder for me last Tuesday. “More is not better. Intentional is better. Stop believing you have to do more to be more. Start believing that your training is working and be more present in it. Results, on and off the race course, first come from who you are being before what you are doing.” Thankfully this reminder came at just the right time. Lately I have gotten sucked into the doing instead of focusing on the being in all areas of my life…personal, relationships, work, training, etc. It has felt pressure-filled and out of alignment with my core values.

Quote of the week:

“Stop believing you have to do more to be more.”

~Vanessa Faye Foerster

Swim highlights: 7400 yards

Tuesday I had the following workout, which is good to see how body position impacts efficiency. My pacing was spot on in both sets! BOOM! 🥳

  • Warm up:
    • 300 easy
    • 4×100 descending (20 sec rest between)
    • 100 easy
  • Main Set:
    • 4×500 with at least 30 seconds rest between structured as:
      • 500 use pull buoy at half IM effort (what was your time??)
      • 500 NO pull buoy at half IM effort (what was your time??)
        • Which was faster? What can you do to bring up the speed of the slower 500? If pull buoy was faster, work on body position in the water and kick timing. If swimming was faster work on catch and pulling more water…grip it and rip it!
    • The second round try to get the times closer together with the same effort level. Don’t work harder…just smarter!
      • 500 use pull buoy at half IM effort (what was your time??)
      • 500 NO pull buoy at half IM effort (what was your time??)
  • Cool Down:
    • 200 any stroke

I must have been tired during Thursday’s swim as I struggled to count correctly. 😬 😜

40x50s was on tap Thursday morning.

4x(1, 2, 3, 4 hard)✔️ 4x(1, 2, 3 hard)✔️ 4x(1, 2 hard) 😬 lost count & missed a 2 🤦🏻‍♀️ 4×1 hard ✔️

Apparently counting was a bit too difficult for my tired brain at 5 am. 😜 Oh well…brush it off and move on.

Bike highlights: 186 miles

I will never take for granted any time I GET to ride outside again. This spring has been less than ideal for outdoor rides from a safety standpoint…IMO it is not safe to ride in 30+ mph sustained winds with higher gusts (I’ve been blown off the road before & I’d rather not have it happen again) and/or on open roads in rain where drivers may struggle to see me. As a result, I have spent WAY more time training indoors this spring than any other spring that I can remember.

With IRONMAN Des Moines less than 6 weeks away, I had 4 hours on the bike indoors Friday and another 4 hours on the bike indoors again Saturday (with a 40 minute run off the bike both days on the treadmill). Here are my thoughts around why indoor training is “perfect” for me and how Mother Nature had me in mind when she threw this weather our way:

  1. All of this indoor training is making me stronger physically and mentally
  2. My indoor training is much more focused work than when I train outside
  3. I am getting more heat acclimation by training indoors since our outdoor temps have generally been below normal this spring
  4. I have more intentional and focused thoughts when training indoors (since I write them out and post them in front of me while I train)
  5. I am creating my next level and am going to be SO prepared for race day

#LFG ⚡️

Seeing Vanessa’s post Tuesday was exactly the wake up call I needed to get me to refocus on being intentional and let go of the pressure to do more. In doing so, I felt free of the pressure-filled shackles holding me back, I felt more aligned with my core values, I finally nailed my incredibly challenging workout (that I have failed multiple times in the recent past), and I had fun doing it! Focus on BEING intentional! It works! #LFG ⚡️

Run highlights: 22.4 miles

Wednesday, I went out for some mile repeats. It was full of discomfort, but going through that discomfort was SO worth it!

Don’t avoid the discomfort. When you navigate through the discomfort, you come through it stronger. Sit with the discomfort, feel all the emotions, free up some mental space, and come out ready to create something new on the other side. The discomfort is worth creating your next level! ⚡️ #keepgoing #LFG

Strength Training: 15 minutes of core strength daily

Weekly Totals: 18 hours & 47 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

So grateful for refocusing my energy and getting some swim/bike/run fun in the same day!
It has been a hot minute since I’ve had a soak!
Thanks Normatec for helping me recover between long sessions!

What were your highlights from week 17 of 2022?!

2022 week 16: speed bump during race week

Last week was race week! Sadly I hit a massive speed bump in the road early in the week that derailed me for the majority of last week. Mentally I was in a funk, but thankfully race day was a turning point for me.

Quote of the week:

“When life’s road has pot holes and speed bumps…it makes you a better driver.”

~unknown

Swim highlights: 0 yards

I hit a mental road block last week with the swim. I am so disgusted with our pool situation that I just couldn’t force myself to go swim.

Bike highlights: 0 miles

I had big bike plans for the week, but my body and mind had other ideas.

Run highlights: 14.1 miles

I got to race for the first time in 2022. I will have a full race report soon, but for now, just know it was a tough day, which I am SO grateful for!

Sunday was my first race of 2022. The Drake 1/2 Marathon had loads of discomfort, burning in my legs, a pounding heart, heavy breathing, salty sweat in my eyes, exhaustion, emotional discomfort, challenges, learning, and growing, AND you know what?! I’m S O D A M N P R O U D of experiencing all of it because all of this helps me create the best version of myself! I am here for it! #LFG ⚡️

Strength Training: 15 minutes of core strength daily
30 minutes of yoga

Weekly Totals: 4 hours & 26 minutes

Attitude of Gratitude:

Thank you, Nick with Vitality Massage for getting me race ready!
So much love! 🐶🥰
Walking with my sister’s dog and trying to get them more acclimated to each other (Jersey is afraid of Jasmine).
Hanging out where it is safe during a storm with rotations overhead.
Recovery at its finest thanks to my Normatec Recovery boots.

What were your highlights from week 16 of 2022?!

2022 week 15: build it

How are we less than 8 weeks out from IMDSM?! Considering it was snowing here on Easter Sunday, this just doesn’t seem possible. Last week I put in some solid training as I continue to build to race day in less than 8 weeks. Did I mention IMDSM is less than 8 weeks away?! 😜 I guess the saying is true…time flies when you’re having fun!

Quote of the week:

“Dream it. Believe it. Build it.”

~Unknown

Swim highlights: 9350 yards

Thursday’s swim was a nice long build with a 300 best effort at the end. My goal was a sub 5 minute 300, which I just missed as I finished in 5:00.2. And ya know what?! I still view this as a win! I stayed curious throughout, focused on my effort, and had my own back no matter what the results were. I may not be there YET, but I will be there soon!

  • Warm up:
    • 500 easy to warm up
  • Main Set:
    • Increase the effort as the distances get longer.
    • 5×100 (10 sec rest)
    • 4×150 (15 sec rest)
    • 3×200 (20 sec rest)
    • 2×250 (25 sec rest)
    • 300 BEST EFFORT
  • Cool Down:
    • 100 easy
Stay curious! Stay connected! Don’t miss it! Lay this brick! How’s my effort?!

Bike highlights: 201 miles

Over the weekend, I did a 4 hour ride + 40 minute run off the bike on both Saturday and Sunday. Sadly my bike rides were on the trainer in the basement as the weather was not at all conducive for a long ride outside either day (ummm…did I mention we got snow on Easter Sunday?!). I know these sessions will make me that much stronger on race day…physically, mentally, and emotionally.

I am here for it! All of it! The fun, the joy, the discomfort, the challenges, the exhaustion, the learning, the growing…all of it! #LFG ⚡️

Run highlights: 27.5 miles

Thursday afternoon I did a one hour bike workout with intervals and followed it up with an 11 mile run outside. There was sunshine, but the temps were chilly and the winds were 35 mph sustained with gusts at 50+ mph. Thankfully Jersey went with me. At one point, we were blown to a complete stop and Jersey looked at me like, “Mama, what just happened?!” It made our 11 mile run the perfect combination of challenging + fun!

I am here for it! ⚡️

I am here for all of the discomfort. I am here for the burning in my legs. I am here for the pounding heart. I am here for the heavy breathing. I am here for the sweat in my eyes. I am here for the exhaustion. I am here for the emotional discomfort. I am here to learn and grow. I am here for the challenge.

Because all of this leads to being S O D A M N P R O U D of who I am, what I’ve already accomplished, and what I will accomplish in the future! #LFG

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 57 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

We got to go cheer on our nieces at their first 7th grade track meet. So fun!
We got to go cheer on our nieces at their first 7th grade track meet. So fun!
There was a hot air balloon that soared over us at the track meet. Look at that bluebird sky!
Soaking up all the sleep!
Any day I get to 🏊🏻‍♀️ 🚴 🏃🏻‍♀️ in the same day is a GREAT day!
Getting my squeeze on with my Normatec Recovery boots to help me recover from the last workout and prep for the next one to come!
Time flies when you’re having fun! And last weekend was full of lots of 🏊🏻‍♀️ 🚴 🏃🏻‍♀️ fun!
All the snuggles! 🐶🥰

What were your highlights from week 15 of 2022?!

2022 week 14: family

Wow! I am behind! Two weeks ago was a bit of a roller coaster ride. The week started with my phone crashing (yay for a new phone, but not for spending 2 hours at the phone store). Middle of the week I got into a groove with my training. At the end of the week, I went with my family to visit my uncle who is dying from cancer and has decided to live the rest of his days spending time with family, doing what he loves, traveling, and not being tied down with treatments that make him sick. The circumstances surrounding us getting together is so sad, but getting to spend time with everyone filled my heart. Memories were made, fun was had, my abs got a good workout from all of the laughter, and hugs…so many hugs!

Quote of the week:

“The most beautiful things in life are not things. They’re the people you love, the memories of time well spent, and moments filled with joy and laughter.”

~unknown

Swim highlights: 5000 yards

Tuesday morning I had 100s to failure. The water was warm (which is pretty typical in this pool), but I didn’t let it get in my way. My average pace for the first 5x100s was 1:34/100, so all fast 100s had to be faster than 1:37/100 yards. I successfully completed 15 of them at a sub 1:37/100 yard pace. #16 was 1:37.4 and #17 was 1:38.6.

  • Warm up:
    • 300 swim
    • 200 pull
    • 100 kick
    • 100 easy
  • Main Set:
    • Swim as many 100s HARD as possible. The pace should be +/- 3 seconds from the average of the first 5 x 100s (20 seconds rest). Failure occurs when you have missed hitting the pace for 2 consecutive 100s, or successfully completed 20×100 at pace.
  • Cool Down:
    • 200 any
100s to failure this morning was a HUGE success! Not only did I swim at paces that have never been on my radar until recently, but I also had my own back when I hit “failure” because failing is finding my current limit, not my forever limit! #LFG ⚡️

Bike highlights: 46.8 miles

I had two bike rides that were rather short in duration, but didn’t get any photographic evidence of it. 🤷🏻‍♀️

Run highlights: 14.0 miles

Wednesday I tried something new! 1 hour endurance run outside + 80 minute ride with intervals + 1 hour treadmill run with 4×1 mile progressive repeats…these were done consecutively one right after the other.

The goals:

  1. To push myself and find where my limits currently are
  2. To train the legs to run strong while fatigued
  3. To mix things up by doing some unconventional training

Learnings:

  1. Doing something new and different is uncertain, but so exciting
  2. Session priming is where it’s at! Decide ahead of time how you want the workout to go, how you want to feel, and what thoughts you’ll have to align with those feelings
  3. Pack LOTS of clothing options to run outside because spring in Iowa is 😩
  4. Being curious about what you can do and how far you can go is EVERYTHING! #LFG ⚡️
“Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.” ~unknown

Strength Training: 15 minutes of core strength daily

Weekly Totals: 9 hours & 18 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

That morning glow! 🥰
Love me my Jersey snuggles! 🥰
Session priming is definitely a key to success! Oh…and I pushed these paces a bit more than what I had planned for. BOOM!
Our 2000 piece puzzle is complete! 🥰
These two! 🥰
🥰
Cousins! 🥰
Family! 🥰
Goofballs! 🥰
More snuggles! 🥰

What were your highlights from week 14 of 2022?!

2022 week 13: work hard

Last week was a lot of doom and gloom (spring is my least favorite season), but a solid week of putting in the work. Consistency over time pays dividends down the road, so I keep showing up and doing the work because I have big, bold, next level results that I am working to achieve! ⚡️

Quote of the week:

“Not all successful people are gifted; they just work hard, then succeed on purpose.”

~unknown

Swim highlights: 13,700 yards

I had a LOOOOONG ladder with increasing effort on Monday that went really well. Staying present and focused on my effort (while not focusing on the data) resulted in faster paces with each interval. It was a really solid 4000 yards in the training bank!

When you focus your thoughts intentionally, those increasing efforts = faster pacing (even with more fatigue due to more yardage) ⚡️ #LFG
  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: (*Each set of intervals should get slightly faster in pacing than the last set)
    • 500 (:10)
    • 2×400 (:15)
    • 3×300 (:20)
    • 4×200 (:25)
    • 5×100 (:30)
    • 6×50 on the 1:00
    • 8×25 sprints (:10)
  • Cool Down:
    • 300 any stroke

Bike highlights: 126 miles & 33,517 feet of elevation gain in March

I wrapped up the Mt. Everest Challenge with a total of 33,517 feet of climbing during the month of March and followed this up with my longest ride of 2022 (91 miles), which was sadly indoors.

10 weeks out from #IMDSM means things are starting to ramp up and I am excited to be creating new possibilities! #LFG ⚡️

Run highlights: 16.2 miles

Taking the run off the bike outside for some fresh air, snippets of sunshine, spring like temps, and girl time on Saturday. 🐶🥰

“Past results do not equal future possibility.” ~Dede Greisbauer

Strength Training: 15 minutes of core strength daily

Weekly Totals: 18 hours & 32 minutes
2×30 minutes of full body strength training
3×30 minutes of yoga

Attitude of Gratitude:

Basking in the sun!
All the snuggles!
Can’t say I was super grateful for this spring snow, but I was very grateful it didn’t stick around for long!
Two peas in a pod!

What were your highlights from week 13 of 2022?!

2022 week 12: try something new

Last week I stirred the pot and tried a few new things. This keeps things fun, interesting, exciting, and challenging. It allows me to live in my core values (GROWTH and COURAGE) and it lets the scientist side of me experiment a little.

Quote of the week:

“Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.”

~Unknown

Swim highlights: 9100 yards

I tried a new (to me) swim workout Tuesday morning (thank you Jess Smith) that challenged me in new and exciting ways. Just because it was challenging doesn’t mean I didn’t learn some things in the process.

Learnings:

  1. I faded in my second set…I have work to do for next time
  2. Intentional thinking works…which I’ve known for a while now
  3. Trying something new may fuel some doubts and stir up some negative thoughts, but moving through those thoughts + feelings gets me closer to achieving my big, bold, next level goal ⚡️ #LFG
What are you doing today to elevate your tomorrow? ⚡️

I decided ahead of time to plant my feet firmly on the ground when my alarm went off and start my day by aligning my actions with my core values…GROWTH and COURAGE. I am in the process of creating my next level and to do so, I must show up as the best version of myself, give my best effort physically + mentally + emotionally, and stay present + focused in this moment.
  • Warm up:
    • 300 swim (20 sec rest)
    • 2×150 PB (20 sec rest)
    • 2×50 kick with fins (30 sec rest)
  • Main Set:
    • 2 rounds: (1 swim, 1 pull…oops I did them both as swim 🤪)
      • 200 swim moderate (20 sec rest)
      • 2×100 fast on (10 sec rest)
      • 200 mod on (20 sec rest)
      • 2×100 fast on (10 sec rest)
      • 100 EZ on (20 sec rest)
      • 400 BEST EFFORT
      • 100 EZ

Bike highlights: 124 miles & 10,581 feet of elevation gain (30,837 feet of elevation gain so far in March)

While Mother Nature gave us a tease with nice spring weather on Monday, that didn’t last. By Wednesday, we were back to winter temps + snow flurries, which means I was back in the courage cave doing the work. Speaking of trying something new, I decided to try a new brick workout last week and yikes was it a doozy!

Workout:

  • 90 minute bike: Stair Stepper #1
    • 20 min warmup – building from 50% to 75% of FTP (or building to about 70% PE)
    • 3 min easy 40% FTP (<50% PE)
    • 3 rounds:
      • 20 seconds 120% FTP (>95% PE)
      • 40 seconds easy 40% FTP (<50% PE)
    • 3 min easy 40% FTP (<50% PE)
    • 4 rounds:
      • 2 min strong (105% FTP or 85% PE)
      • 1 min easy easy (40% FTP or <50% PE)
      • 2 min stronger (110% FTP or 90% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 2min even stronger (115% FTP or 95% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 2min best effort (120% FTP or 95+% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 3min recovery (40% FTP or <50% PE)
      • *Last round does not have the 3 minute recovery
    • 4min full recovery (40% FTP or <50% PE)
  • 25 minute EZ run
  • 90 minute bike: Stair Stepper #2 (repeat above bike workout)
  • 45 minute run in Z2/3
Have you ever looked at your workout for the day which was something you’ve never done before and immediately thought “WTF?! Who does my coach think I am?! This is SO FAR out of my league! There’s no way I’m going to be able to do this!” (Only to remember that you are self coached. 🤪)

I went in to this unconventional, crazy, challenging, scary workout with an open mind, Incorporated intentional thoughts, put forth my best effort, and didn’t let my doubt be a problem. Did I execute the workout perfectly and as planned?! HELL NO! But I definitely surpassed my expectations and surprised the shit out of myself! ⚡️

Some might think I “failed” because I didn’t execute the workout perfectly and as planned, BUT from my vantage point, I definitely didn’t fail because I learned some things!

Learnings:
1. Doubt is only a problem if you make it a problem
2. Don’t count yourself out before you even try…you may just surprise yourself, so be open and willing to do so
3. Intentional thoughts work…which I’ve known for a while
4. The belief my coach has in me is 💯 which means the belief I have in myself is 💯 And. That. Is. EVERYTHING! #sodamnproud #LFG⚡️

Run highlights: 32.3 miles

I had a long run (16 miles) on the schedule for the weekend and I decided to try something different by doing a short bike ride with intervals before it to fatigue the legs a bit. In the past I have just set out on my long run, but I want to train my legs to run long fatigued (as they will be after a 2.4 mile swim + 112 mile bike on race day), so they are stronger on race day. As a result, I am training my legs differently this go round by doing a shorter bike workout with intervals before my long runs. This was the first of what will likely be many.

Learnings:

  1. My legs were warmed up from the ride, so I didn’t have to ease into the run as much as I do when running “cold” and I was able to settle into a comfortable pace right away
  2. Lay this brick…focusing on the present moment and the mile I was in prevented me from getting overwhelmed and swallowed up by the negative thoughts that can run through my head when I spend too much energy focusing on the big picture
  3. Doubt is not a problem (are you sensing a theme yet)…I was doubting how my legs would hold up after putting out some solid Z5 intervals on the bike, but since my last 8 miles were on average 17 seconds per mile faster than my first 8 miles there was clearly no reason for doubt to be a problem (and it wasn’t)
Laying one brick at a time by staying present and focused in the mile I’m in. ⚡️

Grateful for:
-miles with my girls 🐶
-sunshine ☀️
-fresh air
-16+ miles on two feet (after a swim + bike) 🏊🏻‍♀️🚴🏻🏃🏻‍♀️
-so much joy 💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 8 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

What can you do in this moment?

Climbing out of the darkness and into the light one step at a time by staying focused and present in this moment. 💙💛
Thank you, Nick with Vitality Massage for keeping me healthy and active!
So grateful to GET the opportunity to swim, bike, and run in the same day!
Session priming is where it’s at! When you take the time to mentally prepare for the work to come, anything is possible!
And with that, I’ve made to the top of Mt. Everest!

My goal was to climb to the top of Mt. Everest (29,029 feet of elevation) during the month of March on the bike. Saturday I surpassed that elevation goal and it isn’t even the end of the month yet.

30,450 feet and I’m still climbing! #LFG ⚡️
Grateful we get to spend time with these two + get them new running shoes for track…Isabella didn’t want her picture taken.🤪
Jersey got to go to the running shoe store and snuggle with her people in the sun. 🥰
Putting in the work and enjoying the process.
Getting my Normatec Recovery squeeze on!
After running, we snuggle! 🥰

What were your highlights from week 12 of 2022?! Do you stick with conventional training methods or do you try new things and experiment to see what works for you?!

2022 week 11: rough week

To say last week was rough would be an understatement. Sitting with thoughts and feelings from the trauma of my childhood sexual abuse, processing those thoughts and feelings, and moving through them is HARD! BUT hard is what is needed to stay true to my core values…GROWTH and COURAGE. Avoiding those thoughts and feelings doesn’t make anything better, so I’m choosing the hard route.

Quote of the week:

“It’s been a rough week, but I didn’t need bail money and I don’t have a body count, so it could have been worse.”

~unknown

Swim highlights: 0 yards

Getting to the pool last week just didn’t happen, but I have turned things around and have been there already this week.

Bike highlights: 101 miles & 3724 feet of elevation (20,256 feet of elevation toward my Everest Challenge)

I had my first outdoor ride of 2022 in BEAUTIFUL spring weather on Sunday, which was exactly 4 months post IMAZ. It felt SO great to be riding outside with the sun shining on my back, the wind in my face, and the freedom of the open roads!

My brain had me in a downward spiral, but thankfully I was able to start turning things around Sunday. I was reminded to stay present and focus on this moment, to do the work for me (and not because I think it’s what others want me to do), and to remain true to my core values. Getting outside in nature for the first longish ride of the year also helped me turn the corner…fresh air, sunshine, upper 60s, the challenge of a headwind, the freedom of the open roads, and the joy of flying with the tailwind all brought a massive smile to my face, heart, soul, and brain. I haven’t done a 180 just yet, but I’m getting there one moment at a time! #keepingitreal #mentalhealthawareness #removethestigma

Run highlights: 0 miles

There wasn’t any running last week. While I was supposed to have run a 1/2 marathon on Saturday, I just didn’t have the energy to do so. As a result, I opted for more sleep and decided to not race.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 8 hours & 19 minutes
30 minutes of full body strength training

Attitude of Gratitude:

Spring is in the air! The snow is melting, the temps are climbing a bit, and Jersey loves to roll around in the grass again. 🥰
Thank you Nick, with Vitality Massage, for loosening up those tight muscles and getting the kinks out!
Such a beautiful day for a walk with these two! 🥰
Bluebird skies, sunshine, warm temps, no wind…YES PLEASE!
Can’t get enough snuggles! 🥰
“Mama, I just can’t get enough of your love!” ~Jersey 🥰
Ummm…sushi FTW!!
A great read to help overcome anxiety and fear.
Hello cheap gas! This was 32 cents cheaper than the gas where we live. #willdriveforcheapgas
Sunshine, shorts, and snuggles outside…yessss please!! 🥰

What were your highlights from week 11 of 2022?!

2022 week 10: just decide

Last week was my birthday week and I’m not mad about it…I’m excited! Aging up this year means a new age group for racing, so I am now one of the youngest in my age group. Awww yeah!! #LFG ⚡️

I have decided to share my big, bold, next level goal with the world. This is my step one. I am ready to elevate myself to my next level and create something I’ve never done before! Do I have all of the steps and answers figured out for achieving this big, bold, next level (and also scary) result? Hell no, BUT I am open and willing to figure them out in the process. Leveling up will require GROWTH and COURAGE; both of which are my core values. This big, bold, next level result is going to challenge me to continue to GROW into the best version of myself + it will take COURAGE to navigate fear and uncertainty as I elevate myself to my next level! I am here for it all! ⚡️

I am a podium finisher at IRONMAN Arizona on November 20, 2022 #LFG ⚡️

Quote of the week:

“Just decide. Even if you’re scared. Even if you’re not ready. Even if you don’t have all the answers. Just decide, find your step one and begin.”

~Mel Charbonneau

Swim highlights: 8400 yards

Thursday I had some longer sets of zone 4 effort. When I splashed into the pool, I was tired and felt like I was swimming in corn syrup (because that is a relatively clear viscous liquid 🤣). Thankfully by the time I got to my first 800 at Z4 effort I had taken the time to get my brain in the game and was warmed up and ready to go!

Strong, brave, intelligent, determined, confident, kind, gritty, up lifting, resilient, empowering, bold, audacious, relentless…just a few words to describe the women in my life. #happyinternationalwomensday 💙💛
  • Warm up:
    • 300 kick with fins (20 sec rest)
    • 300 pull (20 sec rest)
    • 300 swim
    • 4×100 descending (20 sec rest)
  • Main Set:
    • 2×800 Z4 effort (30 sec rest)
    • 400 Z4 effort (30 sec rest)
  • Cool Down:
    • 100 any stroke

Bike highlights: 148 miles & 11,545 feet elevation gain

I’m still working on climbing to the top of Mount Everest over the course of the month of March. I have currently climbed a total of 16,531 feet and have 12,498 feet left to achieve my goal. Friday I sent my 44th trip around the sun out in style with The Uber Pretzel on Zwift (7841 feet of climbing over 89 miles).

So excited for what’s to come in year 45! ⚡️
This wasn’t even the steepest part of the climb…17% was the steepest. 🤪

Run highlights: 27.1 miles

Wednesday I chose to get off the treadmill and out in the crisp, strong, fresh air for a 7 mile am run and an 8 mile pm run.

Courage and growth • Courage to venture out in adverse conditions ( 🥶 + 💨) = growth as I challenge what once were limits and elevate myself to my next level. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 28 minutes
3×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

If she isn’t playing hard, she is resting hard and getting all the snuggles! 🥰
Any day I GET to swim, bike, and run in the same day is a great day!
Thank you Hyperice for helping me stay injury free by getting my Normatec squeeze on! 🥰
45 comin’ in 🔥 with a bulls eye for my first throw! #LFG #tryingsomethingnew

What were your highlights from week 10 of 2022?!