2022 week 47: rest

Last week was spent making the trek home. We left Tempe on Tuesday and made our way to Colorado to spend Thanksgiving with Tim’s sister and brother-in-law before heading home on Black Friday. It was so nice to be home and get to see our girls!

Quote of the week:

“I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength.”

~Ryan Hall

Swim highlights: yards

Wednesday we swam in Denver, CO. The combination of elevation + post IM racing had me grateful to just stay afloat. Saturday morning we were back at master’s swim at home. This was my first real swim with the master’s group; prior to IM I had been doing my own workouts…I have a lot of work to do!

  • There was no structure for my first swim back. The only goals were to move and not drown…both of which were accomplished.
First swim back and I didn’t drown!

Bike highlights: 0 miles

There were no bike miles last week.

Run highlights: 0 miles

There were no run miles last week, but I did get multiple walks in totaling 7.7 miles for the week.

Strength Training: 15 minutes of core strength daily from Wednesday through Sunday

Weekly Totals: 4 hours & 44 minutes

Attitude of Gratitude:

Thanksgiving day hike in Denver, CO with family.
It is officially puzzle season!
I REALLY missed the snuggles while away from our girls. So grateful that we are back to snuggle time!
The lighting of the Christmas tree on Campus is always a beautiful sight!

What were your highlights from week 47 of 2022?!

2022 week 46: IMAZ race week

Last week started with a drive from Colorado to Flagstaff and then on to Tempe. So grateful for the opportunity to visit a few national parks along the way, safe travels, and exploring new places. I crossed the start line and finish line of IRONMAN #10. I’ll have a race report after I take time to process the day.

Quote of the week:

“Race week anticipation is having belief in your race and trust in your training.”

~Vanessa Faye Foerester

Swim highlights: 10,070 yards

We did a “tour de pools” during race week. It is always fun to explore other places and their pools! Tuesday’s swim was at NAU’s 50 meter pool at 7000 feet in Flagstaff, AZ. Wednesday’s swim was at ASU’s rec services 25 yard outdoor pool at 1200 feet in Tempe, AZ. Friday’s swim was at Mona Plummer (ASU’s competition pool). Getting to swim outdoor in a swimming pool in November was amazing! I’m so grateful for the opportunity to swim in other pools! Saturday and Sunday’s swims were both in Tempe Town Lake, but more on that in another post.

  • Warm up:
    • 300 easy
      10×50 drills
      4×50 descend
  • Main Set:
    • 4x through the following:
      • 50 Z5 (10)
      • 150 Z4 (30)
        Working on getting out fast at the start of a race and settling into threshold pace
  • Cool Down:
    • 200 any
Swimming on Tuesday at NAU at 7000 feet
Swimming at dusk on Wednesday in Tempe at ASU Rec Services
Swimming on Friday at ASU’s competition pool at Mona Plummer

Bike highlights: 164 miles

I had a couple of rides on the trainer (one in Flagstaff at 7000 feet elevation) and one in Tempe to keep the body sharp, but on Friday I got to ride outside in Tempe with one of my Coeur Sports teammates on the IMAZ run course. It was so fun to meet some of the people I have known via social media and Zoom meetings IRL!

Shake out ride with my Coeur Sports teammate Cindy

Run highlights: 32.6 miles

Both last week were at high elevation. Monday was at Arches National Park (at over 5000 feet) and Wednesday was in Flagstaff (at 7000 feet). This flatlander was definitely winded, but not as winded as I expected.

Running at 5000+ feet in Arches National Park on Monday
Running at 7000 feet in Flagstaff…7F means all bundled up!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 22 hours & 50 minutes

Attitude of Gratitude:

So grateful for our safety as we drove over the Vail Pass.
Arches National Park is so gorgeous!
Tim’s first visit to the Grand Canyon was a success!
You know it’s going to be a great race when you see Mike Reilly at athlete check in.
So grateful that we got to spend time with our friends that moved down here after retiring.
It was great to FINALLY meet some of my Coeur Sports teammates at the swim practice IRL.
Who’s ready to jump into 60F water?! We are!
Tomorrow I have the privilege of toeing the start line at IRONMAN Arizona. This will be IRONMAN #10. I am so grateful for a strong and healthy body + mind. I am R E A D Y to challenge myself physically, mentally, and emotionally. I am R E A D Y to put it all together. I am R E A D Y to create a race performance I have never experienced before. I am R E A D Y to take risks. I am R E A D Y to put together my grittiest + gutsiest performance yet! #LFG ⚡️
Getting my pre-race squeeze on!
Mojo is racked and ready for her swan song. We are ready to put together an AMAZING race one last time together!

What were your highlights from week 46 of 2022?!

2022 week 45: taper time

Last week I began tapering the bike and mid week the swim. I do a staggered taper as I find it works best for me and keeps me fresh and ready to race. So my last long run was on Wednesday, October 26, my last long ride was on Sunday, November 6, and my last long swim was on Wednesday, November 9. With less time focused on training, I had more time to pack and prepare for our upcoming trip.

Quote of the week:

“Trust the taper.”

~Unknown

Swim highlights: 13,500 yards

Wednesday was my last long swim, so I am officially tapering all three disciplines! Hello happy dance!

  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: More effort should be exerted from one set of intervals to the next (and in theory slightly faster pacing as you work through the main set)
    • 500 (:10 rest)
    • 2×400 (:15 rest)
    • 3×300 (:20 rest)
    • 4×200 (:25 rest)
    • 5×100 (:30 rest)
    • 6×50 on the 1:00
    • 8×25 sprints (:10 rest)
  • Cool Down:
    • 300 any stroke
Who’s ready for race day?!

Bike highlights: 90.3 miles

All the bike miles were logged on the trainer this week. So grateful for the Coeur Velo ladies to not only ride with, but to also keep me entertained.

Surprise BINGO for the #lisaandjessshow with the Coeur Velo ladies!

Run highlights: 11.4 miles

Wednesday was the last 70 degree day here in central Iowa, so I took advantage of it by getting out for a run (or two…hello double run day). Oh…and 36 hours later the windchill was 7F, so winter has definitely arrived here in central Iowa.

Soaking up the last of the warmer weather for the year.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 50 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Those sunrises always bring a smile to my face!
As an early riser, I was blessed to see the lunar eclipse before the clouds rolled in and before getting on the bike.
So grateful for getting great sleep!
Last day of swim/bike/run until race day!

What were your highlights from week 45 of 2022?!

2022 week 44: race week of sorts

Last week I threw the Hillbilly Hike 1/2 marathon into my training plan, but I decided ahead of time to not actually “race” it but rather to use it as a long catered training run to get everything dialed in for IMAZ. I am using the knowledge I learned from racing it two weeks out from IMAZ in 2021 to better prepare myself for IMAZ 2022. The weather was craptastic, so it might have been better to race it to be done sooner, but I know that would not have helped to set me up to achieve my goals for IMAZ in less than 2 weeks.

Quote of the week:

“The person who starts the race is not the same person who finishes the race.”

~Unknown

Swim highlights: 9,300 yards

Wednesday was my longest swim of the week and it was a doozy! I’m feeling better and better every day as I shed the fatigue and fine tune the body for race day!

  • Warm up:
    • 200 swim
    • 200 drills
    • 4×50 (25 fast/25 easy) (5 sec rest)
  • Main Set:
    • 5×100 descending (20 sec rest)
    • 500 pull (try to hold same pace as last 100) (20 sec rest)
    • 4×100 descending (20 sec rest)
    • 400 pull (try to hold same pace as last 100) (20 sec rest)
    • 3×100 descending (20 sec rest)
    • 300 pull (try to hold same pace as last 100) (20 sec rest)
    • Rest 2 minutes
    • 800 swim holding best average possible
  • Cool Down:
    • 200 any stroke
So grateful for an amazing pool to swim in, the opportunity to swim longer, a healthy body, and a strong mind.

Bike highlights: 142 miles

All of the miles last week were on indoors on the trainer…including my last long ride before IMAZ.

Riding with the Coeur Velo girls has been such a fun + challenging way to wake up on Tuesday and Thursday mornings!

Run highlights: 34.7 miles

Wednesday I had a double run day. The 7 am miles were much chillier than the 8 pm miles. It was so nice to be outside in November in Iowa with temps in the 70s. Saturday I ran the Hillbilly Hike 1/2 marathon and the weather looked MUCH different!

Temps in the 70s in November in Iowa?! Yaassss!!
Decide ahead of time that it wont be so bad and it will all be fine!

Rain, wind, 27F windchill, and another finish line at the Hillbilly Hike 1/2 marathon. There weren’t enough layers (even though I was wearing all the thermal gear…4 layers on top) in those last 5 miles, but it was fine! It was all fine!

2 weeks to #IMAZ and I hope that finish line looks MUCH different! SO MUCH mental endurance added to the bank Saturday!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 18 hours & 22 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

So proud of this one for being aggressive and going after the ball in her first BB game of her 8th grade year!
Squeeze me! Squeeze me! Thanks Normatec for keeping me healthy!
We GOT to run in the rain, wind, 27F windchills on Saturday morning. The best part…our 14 year old niece ran her first 10K and took 2nd place in the 19 and under age group! So proud of her determination and grit to show up and run when the weather was ugly! ⚡ (Love that she’s wearing my too big for her Coeur Sports vest. I’ll be getting her one in her size for Christmas. 💕)
I was dancing to celebrate my last big bike ride when I Basil decided she wanted to dance too! 🐶🥰
Getting my squeeze on while on our Coeur Sports team call! 💕

What were your highlights from week 44 of 2022?!

2022 week 43: the summit

Last week was another solid week of training! The climb to this point has been pretty amazing! I love overcoming the challenges along the way and becoming the best version of myself that I can be in the process. I am at the summit of my training cycle and ready to start shedding some of this fatigue so I can fine tune this machine for IMAZ. We are less than 3 weeks until race day and I am SO FREAKING EXCITED! ⚡️

Quote of the week:

“The summit is what drives us, but the climb itself is what matters.”

~Conrad Anker

Swim highlights: 11,300 yards

Wednesday was my favorite swim of the week (see workout below), with my longest swim being on Friday.

  • Warm up:
    • 300 swim
    • 4×50 descending
    • 200 pull
    • 100 easy
  • Main Set:
    • 5×300 race effort (20 sec rest)
    • 100 easy
    • Rest 1 minute
    • 5×300 race effort (20 sec rest)
  • Cool Down:
    • 100 easy
Do you let the data tell you how successful your workout was?

Friday morning I had a 5000 yard swim with 4000 of it at high effort. While swimming I stayed mentally and physically connected to giving my best effort. I was intentionally focused and present and I was damn proud of all of this.

Then I got out of the pool and looked at the data for those high effort, focused, and present yards…my paces were slower than they were two weeks ago when I did the same workout.

I could have let the data tell me that I’m losing speed and I didn’t work as hard as it felt. Instead, I chose to trust myself, my training, and my process. This is what I know for sure:
⚡️ My effort was high
⚡️ I was focused and present
⚡️ I am carrying SO much fatigue right now (hello peak Ironman training)
⚡️ I will shed this fatigue in the days going into race day
⚡️ I will be even faster than I was two weeks ago when I shed this fatigue
⚡️ I am right where I need to be
⚡️ The data doesn’t tell the WHOLE story
⚡️ I’m creating something I’ve never had before

Bike highlights: 173 miles

I was so blessed with a great weather day on Saturday to get out for my last long ride. It started off chilly (35F), but there were no winds, so I put on all the layers and headed out. As the sun climbed, so did the temps and by midday it was nearly 70F.

How it started…Actually I had already shed my stocking hat, wind vest, and gloves at this point.
How it ended… I’m the luckiest person to have such an amazingly supportive spouse! Thanks, Tim, for meeting me to pick up all the layers as the temps climbed during my last big training day before #IMAZ in 3 weeks! 💙💛

Run highlights: 41.9 miles

Wednesday was my last long run before IMAZ. The fall colors are sure popping!

You get to decide your journey.

You control the power you give your dreams.

Your daily decisions determine your destiny.

What decisions are you making today to give power to your dreams?

Strength Training: 15 minutes of core strength daily

Weekly Totals: 22 hours & 16 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Thanks to Kyle for giving Mojo his blessing for a solid race day at IMAZ!
Jersey loves massage day…she gets the snuggles and keeps me relaxed so that Nick can really work out the kinks! 🥰🐶
Getting my squeeze on! Thanks Normatec Recovery for keeping me in peak shape
A FULL day of swim, bike, run! I am so grateful for a strong + healthy body!
So proud of Isabella for giving her best on a day where she wasn’t feeling the best.

What were your highlights from week 43 of 2022?!

2022 week 42: peak week with a twist

Last week was my last REALLY big week of training for IMAZ. I will have another big week this week with some big workouts, but overall there will be fewer hours of training this week than last. The “twist”…since I had 14 miles to run on Sunday, I decided to sign up for a local 5K and 10K race (with the 5K at 9 am and the 10K at 10 am) adding in some warm up miles and a few miles in between to get to my targeted 14 miles for the day.

Quote of the week:

“Peak week is here.”

~ME

Swim highlights: 13,600 yards

Friday was my biggest swim of the week with 5100 yards.

  • Warm up:
    • 300 swim
    • 200 drills
  • Main Set:
    • 3×1500 (60 sec) at race pace
  • Cool Down:
    • 100 any stroke
Just keep swimming! Just keep swimming!

Bike highlights: 222 miles

I’m so grateful that I was able to rearrange my work schedule Friday so that I could get out and do my long ride on a day when the weather was a 10!

I got to play and the weather was a 10! ⚡️

Run highlights: 41.9 miles

Last week I got to run with Isabella multiple times. I am SO incredibly grateful for the miles and conversations that I get to have with her!

I cherish this time together!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 26 hours & 2 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

When the temperature drops rapidly, so do ALL the Ginkgo leaves at once creating a beautiful blanket!
So incredibly grateful to be part of the Coeur Sports family for year 9!
Friday was a big day! So grateful for a strong body, beautiful weather, and safety through it all!
Getting my squeeze on so that I can put in some more work!
Sunday was a great day at the races! SO proud of this one for running her own race, setting a PR at the 5K distance, and getting 3rd place in her age group! ⚡️

I took 1st place in my age group in both the 5K and 10K races with a few bonus miles to get 14 solid miles in Sunday morning. ⚡️

What were your highlights from week 42 of 2022?!

2022 week 41: lay this brick

Last week was the start of the last big build before IMAZ…less than 5 weeks to race day! I consistently showed up last week, put in the work, and increased my mental + physical bandwidth. I stayed present and kept my focus on laying this brick…what can I do in this moment to make me a better athlete and human?

Quote of the week:

“You don’t set out to build a wall. You don’t say ‘I’m going to build the biggest, baddest, greatest wall that’s ever been built.’ You don’t start there. You say, ‘I’m going to lay this brick as perfectly as a brick can be laid.’ You do that every single day. And soon you have a wall.”

~Will Smith

Swim highlights: 14,300 yards

Saturday started with 5000 yards of increasing effort, which resulted in faster paces over the course of this swim.

  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: Each set of intervals should be done at a higher effort 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
Focus on the effort!
Focus on the effort!
Focus on the effort!

Bike highlights: 80.1 miles

All of my rides were done indoors last week because of time constraints, but that meant the work was super focused and on point!

Lay this brick!

Run highlights: 33.1 miles

Wednesday I completed my long run, but my best run last week was by far on Saturday when I ran 10 miles off of a super focused, challenging bike session. The run was structured as follows:

  • 1 mile warm up
  • 2 miles in high zone 3
  • 1 mile easy
  • 2 miles in high zone 3
  • 1 mile easy
  • 2 miles in high zone 3
  • 1 mile cool down

I am SO DAMN PROUD of myself for keeping my effort high during each of the 2 mile working sets. By keeping my focus on my effort, I produced results I don’t ever remember having before.

Keep the effort high!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 20 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

This was a much needed release of tension going into this last build.
Getting to cheer this one on all season has been a joy!
It has been fun to watch this one go from serving underhand to consistently serving overhand throughout the season. She has also stepped up her game this season by being more aggressive as she goes after the ball. Way to end the season with a W Laylah! #proudaunt
All the snuggles! 🥰🐶
Thank you science! Vaxxed for the flu!
Snuggles + squeezes! 🥰🐶
It’s been a while since I’ve had swim/bike/run training all in one day!
So much fun to watch this one make huge strides (see what I did there 😜) this year in XC! She has become a stronger, more confident, and faster runner. Her season PR is 14:45 for 2 miles, which is nearly 3 minutes faster than her PR last year. So proud of her for also receiving the “dedication award” from her XC coaches for showing up to every practice, being coachable, and supporting her teammates. #proudaunt

What were your highlights from week 41 of 2022?!

LFG! ⚡️

“If we only take risks that make us most comfortable, we’re likely missing out on some great opportunities.”

~Amy Morin

Cliff Notes Version: I GOT to race at IRONMAN 70.3 Muncie on Saturday, October 1, 2022! 💙💛

  • I was SO READY to create an experience I had never had before
  • I decided ahead of time that my race plan for Ironman 70.3 Muncie was to “swim my face off, bike my legs off, and hold on for as long as I can on the run” 
  • bike drop off was Friday
  • there was no body marking
  • the water temp was 64.6F on race morning (wetsuit legal race…I wore my Roka Maverick Pro II Wetsuit)
  • this was an age group only race that started at 7:30 am
  • the swim start was self seeded based on expected swim time finish with 3 athletes sent off every 5 seconds
  • the swim was one loop
  • the air temp was 43F on race morning with a high temp of about 65F by the time I was done running
  • It was sunny and windy (about 15 mph)
  • the bike course was an out and back with one section going out and back twice before heading back to transition
  • there was an aid station about every 15 miles on the bike course
  • I created a bike PR by 6 minutes
  • the run course was one out and back with rolling hills
  • there were aid stations on the run nearly every mile with water, gatorade, gels, ice, bananas, grapes, Coke, Red Bull, chips, etc.
  • I created an overall PR by 12 minutes
  • I created a 4th place age group finish, which landed me on the podium for the first time ever at an IRONMAN event ⚡️
4th place podium 📸 Tim Fencl

Longer Version: I GOT to race at IRONMAN 70.3 Muncie on Saturday, October 1, 2022! 💙💛

The alarm went off at 4:00 am. After doing my morning routine, we got some devastating news that made me immediately decide to race for my friend Anne. I texted her and told her I was thinking of her and the family and would be racing for her. She had done the full IM Indiana in 2021 and was grateful I had reached out. We loaded the gear in the car and headed toward the race venue. I ate my smoothie in the car on the way to the venue. We were about a mile away from the race site when we heard a “thud thud, thud thud”…yep the car had a flat tire. It was about 5:15 am and PITCH BLACK outside, so we drove the one mile to the race site and got parked before trying to change the tire. This turned out to work in our favor. After parking, we tried to get the jack out to change the tire, but it wouldn’t budge…at all. It had never been removed from the car, so we didn’t realize that it had somehow expanded in the compartment where it is stored. Thankfully there were some really nice guys parked a few cars away from us who were there as spectators and had absolutely everything imaginable to help us out. We had the tire changed, everything cleaned up, and were walking to the transition area by 6 am. Through all of this, I remained calm, collected, and focused…I did not allow these circumstances to hijack my brain. This was not going to negatively impact my race. Bonus…we have a full size tire as a spare, so we could drive back to Iowa without having to get it checked out in Indiana.

So grateful for help changing our flat tire on race morning before the race even started!

When I got into transition, I set up my area with all of my bike and run gear. Since it was a very chilly morning (43F with the high expected to be around 70F after I’d finish the race), I knew I would need gloves on the bike and possibly arm warmers, so I got them ready and added them to my bike gear. (PRO TIP: If you are going to wear arm warmers, put them on ahead of time and roll them down so you can roll them up your wet arms. It is much easier than trying to tug them on wet arms.) I was racked right next to the kybos and the bike/run exit, so it was super convenient for me to empty my bladder before checking that Mojo’s tires were still full, loading Mojo with my bike bottles, and lubing up her chain. I donned my Roka Maverick Pro II Wetsuit at about 6:45 am (mostly to keep warm), ate my Skratch bar at about 7 am, and exited the transition area to head to the reservoir. I took in a gel at about 7:15 am while I lined up behind the sign for 35-37 minute swim time waiting for the start of the day.

Swim: (42:21 for 1.2 miles at 2:12/100 m average pace…7/29 F45-49, 79/228 F, 384/870 overall)

Plunging into that water was a shock to the face/system…brrrrr!! I eased into the swim by remaining calm, certain, confident, and curious. I focused on my strokes + breathing… “1, 2, breathe…1, 2, breathe…1, 2, breathe” until I reached the first buoy where I kicked up the effort. The water was super choppy and there was low fog only on the water’s surface, which made sighting the buoys a bit of a challenge at times. Despite seeing many people pull themselves out of the swim, I kept forging ahead reminding myself that I am here for it and not letting the circumstances of the swim hijack my brain. I kept my effort high while staying focused and present on doing everything I could to make sure I would be so damn proud of myself later in the day. ⚡️

📸 Tim Fencl

T1: (6:24)

It was a little bit of a jog (ahem…about 0.25 miles) from the swim exit to T1, but when I got to Mojo, I quickly removed my wetsuit (which was already down around my waist) while starting to get some peanut butter Oreos down the hatch, I slid my feet into my socks + bike shoes, struggled to get my wet hands into rolled down arm warmers and gloves, donned my helmet + sunnies, grabbed Mojo and exited T1.

Bike: (2:50:59 for 56 miles at 19.71 mph average speed…4/29 F45-49, 26/228 F, 265/870 overall)

I raced in a way I have never raced before. I intentionally planned to focus on my power output instead of going by perceived effort on the bike. In order to “bike my legs off,” I really needed to stay connected to the pedals, stay aero, and monitor my power output, so that is what I set out to do.

I was a bit chilly during those first few miles exiting the park because I was moving into the headwind, while wet with air temps close to 50F, but I immediately settled into my target watts and started warming up. I didn’t look at any other data except my power output all day long. This would prove to be a wise move…focusing only on my effort meant the data wasn’t dictating my day. Oh and those arm warmers I struggled to get on during T1…yeah, that was a waste of time because I never rolled them up my arms. With the sun shining on me, I warmed up quickly and was warm enough without them.

📸 Finisher Pix

When I got to US35, I had the wind mostly at my back. I just kept reminding myself to stay aero, stay connected to the pedals, and that I was racing for Anne. This bike course was super flat, which meant I had to be super conscious of staying on the pedals for the duration of the bike. I made it to the first u-turn on US35 which gave me a slight headwind, but honestly the wind (while sustained at 15 mph) didn’t even bother me. I just kept focusing on my power output knowing that I only had to go about 12 miles before turning around again on US35. I had “Unstoppable” by Sia on repeat in my head with the key words of “unstoppable, powerful, and confident” keeping me going strong. After the second u-turn on US35, I noticed a crash up ahead in my lane. There was one athlete on the ground with his bike way off to the side and he was not moving. Thankfully multiple volunteers + a police officer were assisting him and more emergency personnel were on the way. They directed us over into the other lane, which caused us to have to slow down a bit as we had to ride single file around the crash. I was so grateful for the volunteers, emergency personnel, and the safety of the majority of athletes out on the course. Before the third u-turn, I caught myself starting to ease off the gas a bit, so I had to remind myself that I was out there to hold this effort (power) and that is exactly what I was going to do! I was willing to push so hard on the bike that I might blow up on the run. I remained curious…I wanted to discover where my edge was.

As I made my way back into the park, I was super proud of how I had executed the bike. I stayed on the pedals, stayed aero, monitored my power output for the majority of the bike, and kept my normalized power right in the middle of my target range. I stayed present and focused while making sure my fueling and hydration were on point to set myself up for a successful run. I was so grateful for the cooler temps, my solid mental endurance, and staying safe on the bike. And, I had SO MUCH fun pushing to my edge! All of this allowed me to create a super solid bike split that I’m oh so proud of! Bonus…my normalized power and average power were only separated by 4 watts, indicative of very little coasting which only occurred at turns. Double bonus…I rolled into transition with a shiny new bike split PR by 6 minutes. ⚡️

📸 Finisher Pix

T2: (2:54)

At dismount I saw the Iron Hippie volunteering. He yelled stats at me, but all I heard was “no walking!” I REALLY had to pee, so after putting Mojo back in her spot, changing into my run shoes, and grabbing my race belt, visor, and hand held water bottle, I made a quick stop at the kybo right next to my bike to empty my bladder (boy did I have to pee 🤪). It was time to leave it out there and see where my edge was.

Run: (2:01:45 for 13.1 miles at 9:18/mile average pace…6/29 F45-49, 51/228 F, 343/870 overall)

The run course was one out and back that was super quiet. The only people we saw for all the miles were other athletes racing and volunteers at the aid stations. It was a pretty isolated course with lots of rolling hills.

📸 Finisher Pix

I typically monitor my heart rate while running, but had decided ahead of time that I would not look at any data for the run. I had no idea what my time, heart rate, or pace were…I was there to keep my effort high, hold on for as long as possible, and find my edge. I was at mile 3.5ish when the first female athlete was heading back toward the finish line. I kept reminding myself to stay connected, race for Anne, and lay this brick.

📸 Finisher Pix

I ran my heart out while hydrating and fueling solidly. I stayed connected to my effort, laying one brick at a time while racing for Anne. I was determined to not walk one step, I stayed focused on the mile I was in, and I reminded myself that I have everything I need to succeed. All of this allowed me to create something I’ve never had before! ⚡️

📸 Finisher Pix

Overall: (5:44:22…4/29 F45-49, 32/228 F, 266/870 overall)

As I ran down the red carpet with random strangers cheering for me, I was full of emotions. I had just laid one MASSIVE brick! I had left it all out on the course…my legs were trashed more than they have ever been, my heart was so full that it was overflowing, and my soul was lit up! I had truly raced from start to finish and I was SO F’ING PROUD! I created something I’ve never had before. Icing on the cake…creating a 12 minute PR and a 4th place age group finish landing me on the podium for the FIRST TIME EVER at an IRONMAN race! ⚡️

📸 Finisher Pix

Gear: Coeur Sports triathlon shorts, Coeur Sports sports bra, Coeur Sports aero top, Roka X-1 Goggles, Roka Maverick Pro II Wetsuit, Specialized Transition tri bike, Specialized S-works Evade helmet, Specialized Torch 2.0 Road Shoes, Coeur Sports visor, Newton Motion running shoes, Roka SL-1X sunnies, Orange Mud hand held water bottle

2022 week 40: where the fun starts

Last week I took some time to recover from IRONMAN 70.3 Muncie before getting back into solid training by the weekend. I am in my final big push to IMAZ…this is where the fun begins!

Quote of the week:

“The party’s just getting started. This is where the fun starts.”

~Kobe Bryant

Swim highlights: 3200 yards

The pool FINALLY reopened so we are back at masters swim! WAHOO!

  • Warm up:
    • 200 swim
    • 200 drills
    • 4×50 (25 fast/25 easy) (5 sec rest)
  • Main Set:
    • 5×100 descending (20 sec)
    • 500 pull (try to hold same pace as last 100) (20 sec)
    • 4×100 descending (20 sec)
    • 400 pull (try to hold same pace as last 100) (20 sec)
    • 3×100 descending (20 sec)
    • 300 pull (try to hold same pace as last 100) (20 sec)
  • Cool Down:
    • 200 any stroke
This is a happy group of masters swimmers!

Bike highlights: 88.5 miles

Saturday I banked some outdoor miles…this is what Fall in Iowa looks like

How it started: 38F and windy AF with all the layers
In the middle: 50F and windy AF shed some layers (thanks to my fave for coming to pick up all the clothes)
How it ended: 60F and windy AF down to the basics

Run highlights: 15.4 miles

Sunday I got to run with some miles with the family (and some additional miles with Jersey).

Sunday long run family style with all the hills was a great start to the day…even if it was a bit brisk. 💙

Strength Training: 15 minutes of core strength daily

Weekly Totals: 10 hours & 30 minutes

Attitude of Gratitude:

Sunrise is my favorite time of day!
Thank you science! Covid bivalent boosted!
Sunrise is still my favorite time of day!
So much fun to watch this one make huge strides (see what I did there 😜) this year in XC!
Grateful for some good running weather and a quick work break to stretch the legs!
I have the BEST support crew around! Thank you for coming to pick up all the layers so I didn’t have to carry them on the bike with me.
Love these two…even if they aren’t super cooperative at picture time. 😜
Making the time to recover is key! Thanks Normatec for the squeeze!

What were your highlights from week 40 of 2022?!

2022 week 39: race week

Last week was race week for Ironman 70.3 Muncie! I went into this race much differently than I have for any other big race…I did minimal “advertising” leading into it, I was more radio silent on social media than I ever have before leading into a race, I created a race plan that scared the sh!t out of me, I was WILLING to race with the potential of blowing up, and I gave myself permission to feel possible disappointment, embarrassment, bummed for the possibility of learning SO much, feeling proud, and discovering where my edge is. I was WILLING to dabble in the unknown with no guarantees. The result…well, you’ll have to wait for the race report. 😜

Quote of the week:

“Race week anticipation is having belief in your race and trust in your training.”

~Vanessa Faye Foerester

Swim highlights: 6212 yards

Swimming was a hot mess last week. Our pool is still closed and the pool I was swimming in has a pipe leak, so it was very hit or miss. Thankfully I didn’t let the pool situation mess with my head and I just went with the flow.

  • Warm up:
    • 300 easy with fins
    • 10×50 drills (20 sec rest)
    • 4×50 descend (30 sec rest)
  • Main Set:
    • 4 times through:
      • 50 Z5 (10 sec rest)
      • 150 Z4 (30 sec rest)
  • Cool Down:
    • 200 any
Swimming in Champaign, IL on our way to the race was a great way to break up the drive and get a swim in.

Bike highlights: 96.3 miles

There were a few trainer rides leading into this race and then it was time for Mojo and I to dance!

Mojo is ready to dance!

Run highlights: 19.7 miles

I had a few race week runs that went really well. Sadly I didn’t get any pics of these runs.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 41 minutes

Attitude of Gratitude:

This unfiltered sunrise was 😍
Cheering this one on at her XC meet and smashing her previous PR was SO much fun!
Thanks to Nick with Vitality Massage for getting me race ready!
The rising sun is always so magnificent!
Thanks to Normatec for my pre-race squeeze!
My focus for race day…SO GRATEFUL that I get to do this sport!
So grateful for help changing our flat tire on race morning before the race even started!

What were your highlights from week 39 of 2022?!