What’s Up?! – December 2018

How is it possible that 2018 is in the rearview mirror?! December was a fun month full of great things!! Here is a small snapshot of what I was up to last month!!

Training:

SURPRISE!! Coach Kelly called as I was heading out the door to swim and told me to do a swim test instead of my scheduled swim. Adapt on the fly + handle the pressure!! This is the excitement when you do better than expected on your swim test!!
Ending 2018 on a HIGH note!! A HUGE increase in my FTP means I’m going to GET to work even harder in 2019!! (44 watt increase on my FTP)
Somedays you just keep climbing even when staring a challenge in the face!! The view from the top is ALWAYS worth the struggle!!

Swim: 22,600 yards (12.84 miles)
Bike: 221 miles
Run: 56.5 miles
Monthly Totals: 39 hours & 14 minutes

Listening to:

The Coeur Sports EarSplitz Podcast featured Lesley Paterson and Simon Marshall this month as they talk about Mindset!! This was SO insightful on how we can let our mind drive us or derail us…it is our choice!! “We chat with Lesley Paterson and Simon Marshall about mindset in depth. How do we find ways to defeat ourselves? How can we achieve what we didn’t think was possible? Learn how you can use acting techniques to make things work even when they shouldn’t. BTW, did we mention Lesley is this year’s Xterra World Champion? And Simon is a PhD in psychology?”

KonaKamps featured Mindy Nicolet who won the W40-44 age group at Ironman Louisville. It was fun to hear her perspective as I also raced this event and am in the same age group. I was glad to know that the conditions were challenging even for the winners.

KonaKamps also featured Sanna Duvebrant who won the W50-54 age group at Ironman Louisville. Since she is from Sweden and used to colder weather, it was good to get her perspective on the race day conditions and know that they really were as bad as I thought!!

Reading:

Finding Ultra: Rejecting Middle Age, Becoming one of the World’s Fittest Men, and Discovering Myself by Rich Roll is a must read!! “On the night before he was to turn forty, Rich Roll experienced a chilling glimpse of his future. Nearly fifty pounds overweight and unable to climb the stairs without stopping, he could see where his current sedentary life was taking him—and he woke up.” Following Rich’s journey was inspiring, uplifting, and fun!! Not only what he has accomplished to live life to the fullest, but the message he sends.

“Let go of the end game. Instead, fall in love with the process. Show up for life with enthusiasm and commitment. Connect with spirit. Wrestle with your soul and relish every hardship. Along the way, be patient. Go gently. And give freely of yourself to others. Because it’s the journey that truly gives your path meaning. And there truly is no destination.”

Enjoying:

Time with family, friends, and Coeur Sports sisters!! So much love to fill my hear this time of year!!

My colleagues are so much fun!!
Framily!! ❤
Family! ❤
Grateful to get to spend time with my Coeur Sports sister, Courtney!! Can’t wait for her and her husband to return so we can spend more time together!!

Excited for:

2019!! Each year is a new chapter in my journey of life and I’m super excited to see what 2019 has in store for me!! Who else is excited + ready for 2019?!

Grateful for:

So grateful to Breakthrough Nutrition for helping me sleep at night!!
We don’t always wear spandex!! 🙂
Basil decided to interrupt us while we were dancing to Christmas music in the kitchen.
Great Grandma Annie delivers again!
Making gingerbread houses with my favorite little people!!
Making gingerbread houses with my favorite people!!
Thank you to Ruth for our new doggie Coeur gear!!
My Coeur Sports sister, Courtney, came to Iowa for the holidays!! So blessed to get to swim with her + enjoy lunch together!!
Christmas with my fave!!
Getting to watch and play ball with Stella!! ❤

How was your month of December?! What were you grateful for last month?! What are you excited about?!

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My 2018 Year in Review via Photos

January:

Celebrating the end of the #batcapchallenge on January 1!
Ironman Louisville registration for 2018!!
Supporting our twin nieces at their swim meet!
My fave and me at home home!!
Me and my fave listening to Damon Dotson!
Snowshoeing adventures with my fam!
Lunch with the twins at school!
Winter wonderland with Dad + my fave!
Catching up with my “baby brother” at home home!

February:

My longest run since November and with this amazing sunset!
Snowshoe adventures!
Enjoying life with my fave!

March:

The biggest birthday card I’ve ever received! Thank you Laylah!
Warm enough for shorts?! YES!! Soaking up the sun + vitamin D!!
Making an effort, not an excuse!
Rolling out of 40 and into 41 like “Hell yeah! 40 was an amazing year! Cheers to an even better 41!”
Birthday lunch date with my #solesister
We are SO grateful to have SBR Sports, Inc. in our tribe this year! #sbrambassador
These two girls fill my heart with love and joy every day!
The girls playing tug of war with a stick in the yard while we shovel.
Listening to your gut instead of your heart can be REALLY tough! I’m confident we made the right decision not to race the 10K road race this morning and swim instead.
These kids! They engineered some very creative ways to protect their eggs when they dropped them from the balcony at school! #eggdrop

April:

3 of my favorite little bunnies!
Our winter playground is officially closed for the summer
I’m so grateful to have this amazing man by my side in life!
I’m so grateful for my #solesister!
Traci, we love you! So grateful to have amazing friends at work!
First race of 2018 is in the books! My finish time wasn’t as good as I’d hoped for, but it was better than I expected! #happygirl #mydrakerelays
CPR/AED recertification day!
SO happy to have this pretty lady back home in Iowa! #lovemyneighbor
Checking my gait while picking up our new Garmins! #therunnersflat
New Garmin day! #therunnersflat
Being filmed for a video being put together for Team Chiropractic…what does it take to be an Ironman??? Many hours staring at the same walls! Desire, focus, determination, grit, tenacity, belief in yourself…just to name a few!

May:

Dance like no one is watching when you’re happy! So grateful there are only 35 days (including weekends) until summer break!
“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!
10 mile heat acclimation run. “Right now” helped me chase my dreams!
A clean bike is a FAST bike!! Mojo is clean and ready to race!!
So grateful + blessed to be part of this amazing Coeur Sports team! I have met so many incredible women in sport and am excited to meet even more!! #TeamCoeur2018 #CourageTeam18
So grateful to have my fave as Sherpa/spectator extraordinaire jimmy rigging Mojo for me!!
Pre-race with my Coeur Sports sister, Michelle!
Race done!
Thanks Kyle (with Kyle’s Bikes) for fixing up Mojo and making everything right again!! #bestbikemechanic
Mojo always looks so beautiful against the farmland!!
So grateful my sister-in-law came to visit briefly!
Cheering on my fave at the Hickory Grove Triathlon was so much fun!! Cold, but fun!!
50 mile ride + 1 mile run with my fave on this HOT + STILL day is done!! It wasn’t pretty, but it is done!!
An open water swim with my fave!!

June:

Grateful to have these two monkeys come and visit us this weekend! Life is always better with ice cream!!
Love these girls!! Grateful I got to spend some time with them at the outdoor aquatic center!!
Incredibly grateful to live in a neighborhood that comes together to help each other out. Our neighbor’s tree was struck by lightening during a storm and everyone came together to help clean it up.
Turning social friends into real friends!! So grateful to meet Beth in person!!
Pre-race swim…check
So grateful I got to meet up with Steena my Coeur Sports teammate!! Love this pretty, badass lady!!
So grateful to have my fave by my side and help make decisions that are right for us…this was the weather on race morning.
I did a thang! The #flatlander703 was the TOUGHEST race I’ve ever done, but I learned A LOT and got 1st place overall!! Thanks to my fave for the award ceremony and making me feel special!!
Volunteer lead bikes at the Hope Run Saturday morning! #givingback
42 solo miles on a VERY HOT + HUMID day!!
Cheering + spectating at the Ames Velo crit races…so much fun!! #crazyfastriders
Incredibly grateful that my fave walked away from a solo bicycle accident with lots of road rash and NO head injury (despite cracking his helmet in 2 places). Wear your helmet people!! It saves lives!!
So grateful for cooler temps so this bubble gum tongue could run 10 miles with me this morning! #basillovesrunning
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!!
FINALLY nailing goal watts on an outdoor ride!!!
Double run day!! I pleasantly surprised myself today!!

July:

New Roka Sports wetsuit day!! So grateful to have Roka support this crazy journey and help us #findfaster!!
Doesn’t everyone play in the water after they swim?!?!
Running into the weekend with my fave by my side!! Today marks 100 days until #IMLou!! So grateful for the nice summer weather during my 10 miles of pace work this morning!!
So grateful to have Coach Kelly in my village, helping me get stronger, believing in me (even when I don’t always believe in myself), and guiding my ship through unchartered waters.
Some days you’re the tugboat and some days you’re the mermaid, but any day I GET to swim with the sun on my back is a good day!!
So grateful for my friend Robin!! She surprised me with the perfect motivational gift from Hawaii…an #IMWC visor (don’t worry…it doesn’t say finisher or have a date on it…she made sure of that)!! Thank you!! Thank you!! Thank you!!
“Surprise yourself every day with your own courage.” ~Denholm Elliott
Today was a soggy, gross run, but I surprised myself and ran faster than it felt!!
So grateful that I got to spend the morning with my colleague at the Accel Triathlon cheering on my fave and friends!!
Love these peeps!! So grateful to have them in my life!!
My happy place!! Life on two wheels!!
Diving into race week!! #IMOhio70point3 is this coming Sunday!!
So grateful for Kyle at Kyle’s Bikes!! His race day blessing means Mojo is ready to roll!!
Today we broke up 7.5 hours of driving with a little #swimlove in a new city!!
My Coeur runneth over!! I got to meet some of the most inspirational, determined, loving ladies today!! #happycoeur
These three ladies hold a special place in my heart!!
The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to Steena who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!
Our Air BNB hosts were spectacular!! I’m so grateful for their hospitality, openness, and friendship!!
I’m riding cloud nine after setting a PR at Ironman Ohio 70.3 and finally breaking 6 hours, but I’m not sure it would have happened without Steena by my side. This girl is the definition of #heartandcourage and I’m so grateful for her!! Her strength, positivity, selflessness, and uplifting spirit are just a few of the wonderful things about her!! Thank you Steena for all you did to help me achieve my dream!! Love you girl!! “PRs are better with friends!!”
So grateful to have Steena by my side as I broke 6 hours, crushed goals, and achieved dreams at Ironman Ohio 70.3!! Thank you Steena for being such a strong, motivating, awesome BADASS!!

August:

Grateful that Kim showed up for my Women’s only triathlon clinic. Since she was the only one to show up, she got 2 hours of one-on-one attention and lots of gifts!! 🙂
Only in Iowa does your neighbor walk goats on leash down the sidewalk. The goats allowed Basil and My to smell them and try to play with them. When one goat “talked” to Basil, Basil didn’t have a clue what that noise was or what to do.
Celebrating with Dad back at home home!
Snow cones with the twins!! Yummy!!
These animals have keys to my heart!
So grateful that I got to stay with my college friend, Christina, and her girl, Gracie, in Madison at my solo training camp!
Hard work pays off!! Thanks to my #sub6orbust buddy Steena for pulling me up ALL. THE. HILLS On 2 loops of the #IMWI bike course!!
Making fitness + pushing myself in Madison on the #IMWI bike course!
Grateful to spend the afternoon at the state fair with these fun peeps listening to Brett Eldredge live in concert!
Finding the sunshine among the storms during my long run!
After riding the struggle bus in the pool Saturday morning, I got to ride 71.9 miles. This is where I started to transition from a passenger on the struggle bus to the captain…I’m not in full control of the bus just yet, but I’m getting closer!!
Grateful to have these two motivate me for some #sundayrunday hill repeats!!
Hanging with some colleagues…back to work!
Morning hill repeats with Basil!! Basil got compliments on her glow-in-the-dark collar this morning. Sad we are losing daylight, but grateful for the cooler temps so my running buddy can join me!!
Today was my 15th first day of teaching!!
Happy Friday!! Running in the mist with Robin was a great way to start the day!!
90 miles of #bikelove and chasing Anne for 55 of those miles on a very hot + humid day = DONE!!
#sundayrunday was 16 soggy + gross miles thanks to the 72*F dew point!! Thanks for running 5 of those miles with me Robin!!

September:

So grateful to have nailed my swim with PR swim splits!!
Basil turned 6 years old on Monday…I love these two SO MUCH!!
Riding 5 hours on the trainer staring at Lake Monona…I so wanted to be on the IMWI bike course, but my gut told me not to and I listened to it.
45 minute run off the bike…so fun to run into (literally) a social media friend and turn him into a real friend!!
All of these amazing volunteers helped us keep T1 in check on IMWI race morning. I’m so grateful for their help!!
Playing pack mule for friends racing!! So glad we were able to get their gear, take it to their car, and help them out!! Congrats to both Steena and John on stellar IMWI races!!
Congratulations to my fave!! He finished his last long run (22 miles) before the Twin Cities Marathon in 3 weeks!! Meanwhile, I was still riding on the trainer…5 hours in the books!!
The sunrise on my 18 mile long run was magnificent!! Grateful!!
Starting Friday off right…with my fave by my side for some morning miles!!
Knocking out the workouts one at a time!
V is for victory!! I nailed my swim session with my second 1200 yard split being 4 sec/100 yards faster than my first 1200 yard split!!
8 morning miles with Basil (2 of those with my fave too)!! #basillovesrunning
+ 9 afternoon miles = 17 strong miles Wednesday!!
Playing around in the pool after putting in some work!!
Thank you Kyle for putting a new chain on Mojo and giving her your race day blessing!!
Grateful for the OneBrainWellness Self Defense clinic to learn how to defend myself against an attacker!!
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!! (Run #2)

October:

While swimming today, there was a seahorse on the bottom of the pool in my lane. Was this a sign?! I believe it was!! The seahorse is considered to be a symbol of strength and power. Just what I needed today!!
So grateful to have this crazy group of colleagues to work with!!
Cycling around the Twin Cities on my cross bike chasing down my fave!! No idea how many miles I logged, but it was fun and challenging to stay ahead of him!!
So grateful to briefly chat with Elaina at mile 26 of the Twin Cities Marathon!!
SO FREAKING PROUD of my FAVE!! HE CRUSHED IT!! Setting a new PR in a time of 3:33:05 at the Twin Cities Marathon!! 🙂
So grateful to briefly chat with my Coeur Sports teammate Kendra (and meet little Ralphie <3) at mile 8.5 of the Twin Cities Marathon!!
Running with my fave by Churchill Downs after spending hours in the car to get to Louisville!!
Getting to meet up with a few of my Coeur Sports teammates was so much fun!! This team of uplifting, encouraging, supportive women is where it’s at!!
Swinging in the sunshine with my fave on Saturday…the calm before the storm (quite literally)!!
Grateful that my Dad came to cheer me on at Ironman Louisville!!
These two!! I’m so grateful for my fave and sis who kept me going strong all day long!!
This sums up my Ironman Louisville race day…cold + wet + windy + challenging + strong = success!!
My cheer squad on the second loop!! Tim, Abbie, and Dad (left to right) chasing me up the hill into LaGrange! I made it back to them!
I’m so proud to be crossing the finish line of Ironman #6!!
Giving Dad and Abbie a “high five” in the finish chute with my run bottle in hand! Love you both!
LOVE these two smiling faces!!
Grateful to get to see my cousin and cheer on his wife at the Des Moines Marathon!!
Grateful for my colleagues!! The #7dwarfs #spookoutdrugs during Red Ribbon Week at school!!
Happy Halloween from some 8th grade teachers!! #decadestheme

November:

Playing in the leaves after some #runlove with Basil!!
The Coeur Sports 2019 ambassador team…I’m SO grateful to be representing the BEST brand + sisterhood in endurance sport!!
Spending more time on the bike with my fave now that we are training for the same races in 2019!!
Grateful to have my mother-in-law visit us!!
When you FINALLY see yourself on the side of the city bus when it is stopped!!
So thankful to have this guy by my side in life!!
So grateful that I got to meet up with framily over Thanksgiving break!!

December:

SURPRISE!! Coach Kelly called as I was heading out the door to swim and told me to do a swim test instead of my scheduled swim. Adapt on the fly + handle the pressure!! This is the excitement when you do better than expected on your swim test!!
Basil decided to interrupt us while we were dancing to Christmas music in the kitchen.
So grateful to Breakthrough Nutrition for helping me sleep at night!!
I would chase this girl anywhere!!
Playtime in the pool!!
FTP progress…not where I once was, but getting closer 🙂
I had the swim of my life!! Everything just clicked and I felt amazing!!
We don’t always wear spandex!! 🙂
My colleagues!!
Framily!! ❤
Family! ❤
Sisters! ❤
Great Grandma Annie delivers again!
Making gingerbread houses with my favorite little people!!
Making gingerbread houses with my favorite people!!
Thank you to Ruth for our new doggie Coeur gear!!
My Coeur Sports sister, Courtney, came to Iowa for the holidays!! So blessed to get to swim with her + enjoy lunch together!!
Grateful to get to spend time with Courtney!! Can’t wait for her and her husband to return so we can spend more time together!!
Christmas with my fave!!
Ending 2018 on a HIGH note!! A HUGE increase in my FTP means I’m going to GET to work even harder in 2019!! (44 watt increase on my FTP)
Happy New Year’s!! Bring on 2019!!

Aligning My Actions with My Goals

My focus in 2018 has been on better aligning my actions with my goals. It’s no secret…I have a dream of someday qualifying for the Ironman World Championships in Kona. To get myself closer to this dream, I set goals for myself at the start of each season and again before each race. Sometimes I achieve success by reaching these goals and other times I fall short, but I always learn something that can better prepare me for the next training session or race.

I was on a mission this year to achieve my #sub6orbust goal at Ironman Ohio 70.3. Thanks to Steena for running stride for stride with me during the entire 13.1 mile run and pushing me those last two miles so I could achieve my goal!

The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to my Coeur Sports teammate/sister, Steena, who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!

I also set myself up to go sub 13 hours at Ironman Louisville. While I didn’t achieve this goal, I am confident that if conditions and circumstances were different on that day, I definitely would have.

This sums up my Ironman Louisville race day…cold + wet + windy + challenging + strong = success!! Photo credit: Finisher Pix

What have I done to better align my actions with my goals this year?

  1. I work hard! I #showup and give everything I have at that moment for each workout. Staying present + focused on the current interval, current workout, and current mindset/attitude.
  2. I recover harder! I make sure to properly rehydrate and refuel immediately post workout, sit in my Normatec Recovery boots, get a massage every 2 weeks (thanks Nick with Vitality Massage), see Dr. Chris at Team Chiropractic as niggles arise, and prioritize sleep by getting at least 8 hours EVERY night! Consuming Breakthrough Nutrition’s Goodnight formula + magnesium before bed also helps me get some solid REM + deep sleep.
  3. I #trainthebrain…I think this has brought me the most success and what I am the most proud of in 2018!! When faced with adversity, I overcame!! I truly am SO much stronger than I ever thought!! Focusing on an attitude of gratitude, keeping positive, and smiling through the pain/discomfort in training and racing has brought me huge success this year!!
  4. I eat healthy!! I stick with whole foods as much as possible and save indulgences for rare occasions!! 🙂
  5. I communicate with Coach Kelly (giving her meat is ALWAYS better than bare bones)!! I’m so grateful when she calls me out on my SH!T and makes me reflect and think about my training, my mindset, my training/life/work balance, etc.!! #everstrong
  6. #courageovercomfort…when you step out of your comfort zone, this is where the magic happens!! There has been sweat (lots of sweat), pain, blood, blisters, chaffing, black toenails, and tears (LOTS of tears…Thanks Ruth for pulling me out of some low places while on the trainer) in training this year. Overcoming this discomfort often requires lots of courage to push outside of my comfort zone, but it is TOTALLY worth it!! #magic
  7. Attitude of gratitude…focusing on ALL things to be grateful for during highs and lows. There is always something to be grateful for…even when you are deep in the pain cave and riding the struggle bus. I have intentionally been finding things to be grateful for during training + racing. Gratitude has taken me so much farther than I ever thought possible.
  8. #believe…when you truly believe deep down to the depths of your soul, you can accomplish ANYTHING!!

What additional tips do you have to better align your actions with your goals?! What have you done to better align your actions with your goals this year?! What can you do to better align your actions with your goals in 2019?! 

8 weeks ’til #IMLou – struggle bus

Last week I rode the struggle bus…technically it started the week before, but it only got worse last week. I’m lacking motivation, lacking self confidence, feeling overweight, feeling overwhelmed, and I’m definitely not ready to start my first day back to school tomorrow. I want off the struggle bus…or maybe it is time to drive the bus instead of being a passenger on it!

Swim: 21,902 yards

Show up and do the work…you’ll always be glad you did!
The struggle bus is real…sometimes I ride it longer than I’d like, but I’m still putting in the work.
Saturday started with 4400 meters as a passenger on the struggle bus.

Bike: 87.5 miles

Easy spinning post run to loosen up the legs!
An hour easy spin…just moving the legs.
After riding the struggle bus in the pool Saturday morning, I got to ride 71.9 miles. This is where I started to transition from a passenger on the struggle bus to the captain…I’m not in full control of the bus just yet, but I’m getting closer!! This Coeur Sports kit is magical…complete 180 degrees from the morning swim!!

Run: 22.1 miles

Finding the sunshine among the storms during my long run!
Saturday’s run off the bike was HOT + HUMID, but I nailed the plan and was super happy to finish strong!!
Grateful to have these two motivate me for some #sundayrunday hill repeats!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 14 hours & 11 minutes

Quote of the Week:

“I no longer want to be a passenger on the struggle bus. I want to drive the bus, so it is time to turn in my passenger card for the captain’s license!” ~ME

Attitude of Gratitude:

Much needed after a big training weekend. Thanks Nick at Vitality Massage for helping me stay healthy and active!
Grateful to spend the afternoon at the state fair with these fun peeps listening to Brett Eldredge live in concert!
A ray of sunshine during a rain storm!
So many homegrown tomatoes from our garden! I am grateful to get to go outside and eat from the garden!
Grateful that Dr. Chris Feil was able to get me in to see him. He thinks I’m not balanced…LOL!! (I think we already knew that!!)
A clean house! After spending my “rest day” deep cleaning the house in preparation for the start of a new school year, I am grateful it is done!
I am grateful for my fave! He came out to check on me and take pics while I was riding on Saturday. Love my support crew + cheerleader!
This! I am so grateful for my Normatec boots + home cooked meal that my fave made after a long day of swim + bike + run Saturday!
I sleep so much better after my Breakthrough Nutrition Goodnight drink!! Mmmmm

How was your week? What were you grateful for last week?! What tricks do you have for turning in your passenger card for a captain’s license of the struggle bus?!

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?!

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.”