16 weeks ’til #IMLou – ✓, ✓, ✓

Last week was a week of checking tasks off the list. One step, then another. One box after another. Seeing the check marks kept me focused and brought a smile to my face. Swim =✓ Bike =✓ Run =✓ Strength Training =✓ Substitute TRX Instructor =✓ Volunteer =✓ Complete course work =✓ Personal Training Recertification = ✓

Swim: 10,164 yards

The peace and quiet in the calm water is just what I needed today!
Swim…done!
Happy summer solstice + #nationalselfieday!! #coeurfie

Bike: 65.5 miles

Bike…done!!
Putting more hay in the barn today!
Super easy recovery ride!!

Run: 20.6 miles

Run…done!!
So grateful for cooler temps so this bubble gum tongue could run 10 miles with me this morning! #basillovesrunning
Super happy to pound the pavement for another 8 miles (including speed work) with my favorite girl this morning!! #basillovesrunning #lovemybubblegumtongue

Strength Training: 10 minutes of core strength daily + 1 hour & 15 minutes full body strength 

Basil and Mya helped me with my strength training today!!
Substitute teaching for TRX this week!!

Weekly Totals: 13 hours & 39 minutes 

Quote of the Week:

“I started calling my ‘to do’ list my ‘taa daa’ list. Now when I cross things off, I’m like, ‘taa daa!! Getting shit done!'” ~Unknown

Attitude of Gratitude:

Love my girl!! So grateful for her snuggles and unconditional love!!
So grateful for the post workout squeeze from my Normatec Recovery boots!!
When it storms, the babies want LOTS of snuggles and to be in the basement…I’m glad I get to comfort them!!
SO INCREDIBLY GRATEFUL to have Breakthrough Nutrition in my tribe!! With all of the heat + humidity lately, I’m excited to give the Preload a try!!
Grateful to get the opportunity to be the lead bike for the local 5K + 10K race to support Iowa Able!! My fave directed traffic at the finish area!!
Completed my American Council on Exercise Personal Training Recertification with 5 days to spare!! 🙂
A sweet reward for finishing my personal training recertification.

How was your week? What are you grateful for this week?! How do you feel when you check a task off your “taa daa” list?!

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23 weeks ’til #IMLou – right now

Last week’s theme was “right now!” It came to me during my Tuesday morning swim. My mind was all over the place and I knew my first set of 10×50 at zone 5 effort were not consistent. When I started the second set of 10×50 at zone 5 effort, I started singing Van Halen’s “Right Now” in my head as I swam. Guess what happened?!?! CONSISTENCY!! My 50 yard times for that set varied by less than 2 seconds for each 50. YES!! Don’t worry about the last interval, don’t worry about the upcoming interval, stay present! Focus on RIGHT NOW!

Swim:  8900 yards

“Right now, hey
It’s your tomorrow
Right now,
C’mon, it’s everything
Right now,
Catch that magic moment, do it
Right here and now
It means everything” ~Van Halen
Focus on “right now!” Plant your feet on the floor and move toward chasing your dreams!
3700 yard swim with 2000 yards in Z4. I am very happy with my efforts and consistency. “Right now” helped me chase my dreams!

Bike:  86.2 miles

First outdoor ride this year…even if it was on the trainer! I am grateful for the warm temps + sunshine!! Never mind the 30 mph sustained winds with gusts up to 40 mph (that’s why I rode on the trainer).
Hello humidity! Apparently we skipped over spring. Time to acclimate for race season!
Easy active recovery ride after a long day before chaperoning the 8th grade party…how I spent my Friday evening…
“Right now” was pure joy for 50 miles on two wheels with my fave! I was so happy to be outside riding on the open roads!
This bright pink Coeur Sports Pop Tart kit is perfect for riding on the open roads!

Run:  16.9 miles

Running off the bike in this humidity was tough! The air was thick as pea soup!
“Right now” included a 30 minute run off the bike! Hello heat acclimation!
10 mile heat acclimation run. “Right now” helped me chase my dreams!

Strength Training:  75 minutes + 10 minutes of core strength or yoga stretching daily

30 minutes of strength with weights…It felt SO good to be lifting weights again!
45 minutes of SBT Extreme Suspension Training

Yoga: 30 minutes

Stretching out those tight hips post long run!

Weekly Totals:  14 hours +  30 minutes

Quote of the Week:

“Right now, hey
It’s your tomorrow
Right now
C’mon, it’s everything
Right now
Catch that magic moment, and do it right, right now
Oh, Right now
It’s what’s happening?
Right here and now
Right now
It’s right now
Oh,
Tell me, what are you waiting for
Turn this thing around

~Van Halen

Attitude of Gratitude:

BT Nutrition helps me recover every night! So grateful for their Goodnight formula to help me sleep better!
Love this girl! Not sure why she thinks laying on the coffee table is more comfortable than her dog bed.
Wearing my Normatec Recovery boots at a morning work meeting post early morning race simulation brick workout in some very thick air!
Dance like no one is watching when you’re happy! So grateful there are only 35 days (including weekends) until summer break!
Super grateful that the trees are starting to produce leaves!! 🙂
Put a 2nd raised bed in the yard for veggies!
When my Garmin thinks I should take 66 hours of rest before my next workout…ha ha ha! It clearly doesn’t know me very well!!

How was your week?! What were you grateful for last week?! How do you use “right now” to keep you on track?!

19 weeks ’til #IMMT: confidence

Last week my focus was on building self-confidence. Confidence as an athlete is all about believing in your abilities to achieve your athletic goals. With Coach Kelly’s help, last week I focused on more self-confidence…more believing in my abilities…more believing in me! The week started a bit rocky as I was lacking motivation and I’m not sure why, but it sure turned around quickly! I had many workouts in each discipline that boosted my self-confidence throughout the week!

Swim: 9100 yards

I finally started to see some swim pacing consistency last week! I’ve struggled with pacing in the water probably since I was a baby. I always start off too fast and then end up slowing down and finding a pace that I can swim all day long. It is good to finally get some consistency with my pacing in the water! Pacing in the water is a great way to build my confidence for race day.

Work for it Wednesday started with #swimlove as I continue to #findfaster in the water!
“Celebrate good times…come on!” Some #swimlove Thursday morning!
More #swimlove, that continued to work hard despite being exhausted

Bike: 66.4 miles

I saw HUGE gains last week on the bike! I don’t think I have EVER seen watts above 350 on the bike (even for 1 second), but last week I had multiple bike interval sessions that pushed me WAY out of my comfort zone and on Thursday, I was able to hold 412 watts for 15 seconds. Say what?!?! That’s unheard of!! I’ve had to overcome some mental challenges to get stronger physically, but it is totally worth it!! I’m incredibly proud of myself for digging deep during this bike block and pushing myself to new limits. I’m also incredibly grateful to Coach Kelly for challenging me…she saw potential in me that I hadn’t yet seen in myself and I’m forever grateful to her for helping me achieve this potential! I’m getting more #trackcatstrong + confident everyday!

Thanks to Coeur Sports for pushing me through some tough intervals! “the dream is free. the making it a reality costs extra. make it happen.”
Spinning it out with my fave after work…look hard and you might find the Iron Hippie in this photo 😉
Watts I’ve never seen before + bonus interval (oops!) = CONFIDENCE BOOSTER + SERIOUS #bikelove
When the challenge in front of you is bigger than you’re capable of today, you put your head down, work super hard to try to rise to the challenge, and leave a puddle of sweat the size of the Pacific Ocean on the floor under you!

Run: 17.5 miles

I was blessed to get to run with a friend twice last week! It is so nice to get to share my #runlove with others! I am also super excited to have built confidence on my run! Sunday I had a 10 mile run. The first 5 miles were at a pretty comfortable pace, but then I decided to pick up the pace and see what I had left in my legs (they were already completely EXHAUSTED from the week) to see what pace I could hold for the end of my run. Not only did I negative split the last 5 miles, but I also clocked some pretty speedy times (for me) this late in a run. My last 5 run splits = 9:28, 9:04, 8:56, 8:43, and 8:20. Say what?!?! I finished my 10 mile run on completely EXHAUSTED legs with an 8:20 min/mile pace…I’m still in shock!

My morning running buddy! Hill repeats this morning!
Got to run with my fave off the bike on Saturday. There was more in my legs than I thought!
Grateful to have company for the first 5 miles of my long run! Thanks Robin for joining me!

Strength Training: 1 hour & 50 minutes + 10 minutes of core strength daily

I had some good strength training sessions this week that helped me identify muscle imbalances in my body…guess that means it is time to get to work to overcome these imbalances!

Weekly Totals: 13 hours & 1 minute

Weekly Positives: 

I got educated on everything NBS during a conference call on Monday night! I’m so grateful to Breakthrough Nutrition for keeping me hydrated and recovered this year! If you are looking to try a new sports hydration, give Breakthrough Nutrition a try and use code WELOVESNBS at check out for 10% off your order!

I received snail mail…the best snail mail!!

Snail mail is the best when Coeur Sports and Barnana show up on my doorstep on the same day!

The 2017 Coeur Team was updated to their website! I’m so pumped to be part of this amazing team in 2017! This team of ladies has heart! If you see us at a race, come and get a hi-5 or a hug!

#heartandcourage

I had some quiet time…salt + bubble baths are the best!!

#recoveryisimportant

Snuggles with my baby girl! I’m so lucky to have the best fur babies!

#happyheart

Quote of the Week:

“The quickest way to acquire self-confidence is to do exactly what you are afraid to do.”

20 weeks ’til #IMMT: chasing dreams

This week…was all about chasing dreams! Putting in the work both physically and mentally to turn my dreams into a reality. My dreams won’t come true if I don’t do the work to get there, so this is what the work looked like:

Swim: 9100 yards

I had some challenging swims this week…they challenged me to try to keep a consistent pace, which is something I REALLY struggle with. Thanks to Coach Kelly for continually pushing me to swim at a more consistent pace!

You can sleep with your dreams or get up and work hard to turn them into reality. I really wanted to keep sleeping with my dreams Tuesday morning, but hard work won!
Sometimes I look faster than I really am!
Working to #findfaster with every stroke in the pool thanks to Roka!

Bike: 58.8 miles

I had a couple of key workouts this week on the bike to help me build my bike strength and push my threshold farther and farther from my comfort zone. I must say…I love the challenge! I love the feeling of success after pushing myself WAY out of my comfort zone! I love to push my limits and find that they are not the limits they once were! I love to find that what was once hard is now easy! Hard work is definitely paying off and I’m super excited about it! Thanks to Coach Kelly with Track Cat Fitness for making me #trackcatstrong this year!

Tears of joy as I pushed out of my comfort zone on so many levels during my #timetrialtuesday ride!
Work for it Wednesday is always better with friends!
Chasing dreams requires you to put your head down and do the work!

Run: 14.9 miles

I only had a couple of runs this week, but I was super lucky to get to run with a girlfriend on Friday morning! I was also SUPER lucky to have such an amazing outdoor run on Sunday morning in the misty cool weather!

Getting my #runlove on the treadmill on Wednesday because it sucked outside!
Morning miles with friends is best!
#runlove in the misty rain! Perfect running weather!

Strength Training: 2 hours & 15 minutes + 10 minutes of core strength daily

I had some good strength sessions this week! Box jumps definitely scare me, but I’m working to overcome my fear and become more #fearless. While I’m afraid of missing the box, I know I’m getting stronger by incorporating them into my schedule. Thanks Coach Kelly for pushing me out of my comfort zone! I also had an amazing home yoga session thanks to Amy’s yoga download suggestion. It was the most perfect yoga session for me! Thanks Amy!

Lots more core work this week!
Legs up a wall post Sunday run.

Weekly Totals: 12 hours & 22 minutes

Weekly Positives:

I had a massage on Friday…OUCH! After all of the hard work I’ve put my body through in the last couple of weeks, it was much needed! Thanks to Nick with Vitality Massage for keeping my body happy and healthy as I push it to new levels!

Because #recoveryisimportant and it always feels better afterwards!

I received my belated birthday present in the mail from my tri sis from down under! I can’t wait to read these two books!

I received the best belated birthday present in the mail from my tri sis from down under! Can’t wait to start reading!

Breakthrough Nutrition‘s Goodnight formula is the best! It helps me sleep and I don’t wake up groggy in the morning. This is the perfect #huginamug for recovery + sleep! Take advantage of a 10% discount by using code WELOVESNBS at checkout!

#huginamug with Breakthrough Nutrition in my fave Sound Probiotics mug!

Quote of the Week:

“To accomplish great things, we must not only dream but also act, must not only plan but also believe.” ~ Anatole France

22 weeks ’til #IMMT: Spring Break

This week I was on spring break! That means only 11 more weeks until summer break…but who’s counting?! I had a lot of training + life balance + no stress this week. And. It. Was. SUPER FANTABULOUS!

Swim: 6200 yards

Monday I had a long swim and I was intimidated by it. Not only was it a long workout, but there was a lot of intensity built into it. I had self-doubt before the swim, but I stood at the edge of the pool and washed the self-doubt away. I changed the negative thoughts into positive ones. I went faster than expected, and CRUSHED this workout!

Erasing self-doubt before + during my swim!

Wednesday I had a tough swim. 3 x (8 x 50) with a goal speed of 46 seconds/50 and 23 seconds rest between. I hit my target for the first 2 x (8 x 50), but started to fall off during the last set. The 1st 50 of the 3rd set was slower than 46 seconds, but I nailed the 2nd one. 3 & 4 were slower than 46 seconds, so I swam the last 4 at a comfortable pace. After my power test on Tuesday, I was super happy to be able to hold onto the 46 second pace for as long as I could. Coach Kelly was happy too! “Wow! Oh, you’re going to crush that swim CSS test coming up. Wow!”

Pesky little tempo trainer!

Bike: 75.5 miles

WOW! I don’t even know how to describe how happy I am about the progress I have made on the bike and this week proved it! #TimeTrialTuesday proved to be a day of HUGE gains for me on the bike! I had an FTP challenge and I CRUSHED it! Going into the first 5 minute all out session, I was hoping to hold my power at or above 215 watts (this is the top end of my z5). I surpassed my expectations by holding 222 watts during that first 5 minutes. After a 10 minute easy spin, I then had a 20 minute FTP, where I was hoping to maintain 195 watts. I ended up pushing 197 watts for the duration and was so excited! This was the first time that I can truly say I left everything I had on the bike…so much so that when I was done, my legs were trashed! I worked so hard! I overcame self-doubt, the “pain” in my legs, and the negative thoughts that would creep into my mind. And. It. Feels. SUPER FANTABULOUS!

#TimeTrialTuesday resulted in a 10 watt improvement in my FTP!

I had an easy ride on Wednesday and followed this up with a high intensity ride on Thursday. Since I was working off of my new power numbers, this was a tough ride, but I successfully achieved each of my interval goals and that is something to smile about!

When your power numbers improve, it means you have to lower your head and work harder than you’re used to!

Saturday I had a 2 hour ride with a variety of pace changes throughout. And. It. Was. Tough! With an increase in my FTP earlier this week, it meant I had to work even harder. My mind was all in, but my legs just wouldn’t turn over and it didn’t matter how much I tried to convince them otherwise. I am INCREDIBLY grateful to Coach Kelly for understanding me, challenging me, supporting me, believing in me, and reminding me of the following: “You WILL inevitably “fail” some sessions.  You must.  If you don’t, you won’t know your limits.  What you can handle…and then go to them to expand them out further. I take your long term goals seriously, so expect to be pushed.  You’re going to need a series of mini breakthroughs to progress to high levels. Part of that will be days like this. If I give you an easier program you’ll feel good all the time for sure “crushing” every session…but as I once said to a coach… “I want to BE better, not feel better!”  :-)” I agree with Coach Kelly! I don’t want the easy road! I WANT to be challenged! I WANT to be pushed out of my comfort zone! I WANT to push my limits to find new ones! I expect to fail…that is part of the learning + growing process! I want to BE better, not just feel better!

Sometimes you ride the struggle bus, but you always grow, learn, and get stronger in the process!

Run: 18.8 miles

I am have been working on increasing my run volume this week, by running 5 days this week. Nothing super long, but running more to increase my run volume. The week started with some really cold temperatures, but thankfully warmed up a bit by the weekend! From snow on Monday to shorts and a tank top on Sunday??? Yep! Welcome to Iowa! 😉

Found the worlds smallest snowman while running Tuesday!
Running with the sunrise on Wednesday morning…so cold my eyelashes froze!
This was one of my longest run in a while!
New Newton Kismets! YES! Like butter on my feet!
Trying to get some color on this pasty white body + soak up some vitamin D!

Strength Training: 2 hours & 45 minutes + 10 minutes of core strength daily

I had some good variety in strength training this week. Tuesday was mostly core work after my FTP challenge, Thursday was full body strength and core while I taught TRX and Sunday I reconnected with my mat at yoga…MUCH NEEDED!

Reconnecting with my mat was MUCH NEEDED!

Weekly Totals: 13 hours & 36 minutes

Weekly Positives:

It was spring break week, so I got to load up on the training, get some appointments taken care of, take the occasional afternoon nap, and enjoy some downtime.

Thanks to Coach Kelly’s guidance, I have made some HUGE mental gains this week in overcoming self-doubt, changing the negative channel in my head to a positive one, and that has translated quite well to my training…HELLO 10 watt increase in my FTP + swim gains!!

This is my vision for Ironman Mont Tremblant!

Sushi with friends = perfection!

I had some amazing deliveries this week! Thanks to Breakthrough Nutrition, Karma Kombucha, and Sound Probiotics for keeping us happy + healthy!

Breakthrough Nutrition FTW!
Sound Probiotics = FTW DOUBLE WIN!

I had a massage! Thanks Nick at Vitality Massage for keeping my muscles happy + healthy!

When your massage therapist says, “You have dense muscles, which is awesome! That means you’re strong!” Thanks Nick for making a girl feel good!

Mom and Dad came to visit for the weekend. The four of us enjoyed Jersey Boys…such an AMAZING show!

Quote of the Week:

“You WILL inevitably “fail” some sessions.  You must.  If you don’t, you won’t know your limits.” ~Coach Kelly Hadiaris

26 weeks ’til #IMMT: setback + motivation

I had a setback this week that was quite literally a pain in the back! I carried laundry up the stairs and managed to tweak my back in such a way that I am undergoing treatment + active release therapy from Dr. Chris Feil at Team Chiropractic and Rehabilitation. Really?! Laundry?! Yep…I don’t even have a good story to go with this injury! Thankfully Dr. Chris thinks I should be close to 100% by the end of this week. I really hope he’s right! I have goals to achieve and dreams to chase! While this is killing me, I WILL heal before I jump back into training and risk re-injury. This is yet another lesson in patience! Thanks to Coach Kelly with Track Cat Fitness for keeping me mentally sane, adjusting my training plan, nad keeping me focused on doing what I can through this injury process!

Swim: 3800 yards

My first swim to test the back was Thursday after work. I swam 1500 yards (with about 500 being pull) and I found that my back was nagging through most of the swim. Sunday’s swim went much better! 2300 yards with very few niggles in my back 🙂

First swim to test the back
First swim to test the back
Swim #2 this week was SO much better than #1!
Swim #2 this week was SO much better than #1!

Bike: 41 miles

Wednesday I rode easy for 45 minutes with a nagging back. It was still pretty sore. Friday I rode 1 hour trying to stay mostly in z2. This felt much better than Wednesday, but I still had some issues with my back that started about 40 minutes into the ride. Sunday I rode for 90 minutes trying to keep in z2 for a full 60 minutes without having my back tighten up and I am so happy that I was able to achieve this! While my back is still not 100%, I have definitely made progress this week and am getting closer and closer to 100% every day!

First easy ride...smiling because I'm back in the saddle (even with a little pain)!
First easy ride…smiling because I’m back in the saddle (even with a little pain)!
Trying to stay in z2 without back pain
Trying to stay in z2 without back pain
Yes! Ended the week with a 90 minute ride with 1 full hour solidly in z2!
Yes! Ended the week with a 90 minute ride with 1 full hour solidly in z2!

Run: Zero, Zilch, Nada

Thanks to my recent pain in the back, I did no running last week. 😦

Strength Training: 

The only strength training I did was what Dr. Chris recommended, which wasn’t much, but it was something.

Weekly Totals: 4 hours + 35 minutes

Weekly Positives:

I had some special deliveries this week from some amazing companies that I LOVE! I heart my Coeur Sports gear and my Breakthrough Nutrition! If you want to try Stacy Sims sports nutrition, please use WELOVESNBS to enjoy 10% off Breakthrough Nutrition!

New Coeur Sports gear!
New Coeur Sports gear! Super happy heart!
Breakthrough Nutrition...serious love!
Breakthrough Nutrition…serious love!

Getting better slowly with the help of Dr. Chris Feil at Team Chiropractic and Rehabilitation.

Getting back on track with the help from Dr. Chris Feil...getting better every day = #progress!
Getting back on track with the help from Dr. Chris Feil…getting better every day = #progress!

I’m honored to be invited to share my Ironman journey with our community. It was so much fun to talk triathlon, inspire others, and be inspired by others at Mary Greeley Medical Center’s Motivational Morning on Saturday morning! Thanks to Coeur Sports, Sound Probiotics, and SBR Sports, Inc. for supplying some goodies to hand out to the participants!

I'm honored to be invited to share my Ironman journey with members of the community.
Talking triathlon
Goodies!
Goodies!
More Goodies!
More Goodies!

Quote of the Week:

“Your “job” as a serious athlete right now and my job as coach is for you to get healthy.” Coach Kelly…Thanks for the reminder Coach! 😉

How was your week? What positives made your week better?