2023 week 22: race week…just kidding

Last week was supposed to be the first of 3 consecutive race weeks, BUT with E. coli levels coming in at 650 ppm (when 126 ppm is the highest acceptable value) in the lake we were supposed to swim in, the swim was canceled. I opted to not drive the 2 hours each way for a duathlon and instead put in some solid training for these next two weeks of racing.

“Who’s ready to race?! Just kidding we aren’t racing yet.”


Swim highlights: 3280 yards

I’m soooooo happy to be swimming outside again!

I’ve missed swimming with the sun on my back! 💙

Bike highlights: 81.2 miles

Time on two wheels makes my heart happy! 💙⚡️

Run fun: 16.1 miles

The week started off with a long run. Part of which I got to share with one of my girls!

Running into race week!

15 minutes of core strength daily

Attitude of Gratitude:

Getting to swim, bike, and run all in the same day makes my heart happy…even if it wasn’t in that order.
The snuggle is real! 🐶🥰
Sunsets, fresh air, and adventures! 🐶🥰

What are you highlights from week 22 of 2023?

2023 week 21: busy

Last week was so busy with Special Olympics, graduations, holiday gatherings, Ames Triathlon preparation, work, training, and life. It was a messy week with a lot of socialization for this introvert. Thankfully I was able to take some me time to recharge the batteries Sunday and yesterday.

“Being busy and being productive are two different things.”


Swim highlights: 3281 yards

I love swimming outdoors and am SO happy to have summer here to enjoy those outdoor swims! The 50 meter pool is the best way to start the day!

Diving into outdoor swimming for the summer!

Bike highlights: 82 miles

Grateful for my safety + time on two wheels. Time on two wheels on the open roads fills my heart with so much joy!

The freedom of life on two wheels is my happy place.

Run fun: 2.07 miles

I did a short tready run last week, but didn’t document it photographically.

15 minutes of core strength daily
30 minutes of yoga

Attitude of Gratitude:

Thank you Adam at Kyle’s Bikes for dialing in the bike fit on Moxie Monday. I’m excited to see how these minor changes equate to huge gains! ⚡️💚💛
“Mama, I love you!” ~Jersey 🐶🥰
Basil loves to fly! 🐶🥰
Jersey is a bit more apprehensive to fly. 🐶🥰
All the snuggles! 🐶🥰
So proud of this one for taking home multiple medals at the Special Olympics over 3 days last week.
Opening day at the outdoor pool with these masters swimmers.

What are you highlights from week 21 of 2023?

2023 week 20: excitement with a dash of nerves

Last week was a super solid week of training in preparation for a BIG month of racing in June. Getting excited (and a bit nervous) for the month of June!

“If it excites you and scares you at the same time, it probably means you should do it.”


Swim highlights: 5050 yards

I had every intention of starting the week off with a swim, but just couldn’t get myself there (thank you anxiety). Thankfully by Friday morning I was determined to not let the anxiety monster win! I took the bull by the horns and won that challenge. I’m baaaaaacccccckkkkkkk!!

“Eighty percent of success is showing up.” ~Woody Allen • Anxiety is real. It is a monster that sits on one shoulder trying to convince me to take the easy, less scary path. The athlete sits on the other shoulder trying to convince me to take the more challenging, more scary route. Today the athlete won! I not only showed up, but I was committed to giving my best effort and exploring where my edge was at in this moment, which lead to multiple moments that I’m so damn proud of! And that, my friends, is what winning looks like!⚡️

Bike highlights: 194 miles

I had some good shorter workouts mid week, but getting to ride outside on the open roads on two wheels both Saturday and Sunday filled my heart and cup! It was finally a beautiful weekend to get outside here in central Iowa.

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” ~Ferris Beuller’s Day Off • Another gorgeous day for soaking up the rural countryside on two wheels! ⚡️

Run fun: 26.2 miles

I put in some good miles running last week. I had a run on Monday that I’m so damn proud of because I showed up, was curious, and gave my absolute best effort despite the massive doubt about doing this workout because it scared the sh!t out of me. I was willing to fail to explore where my edge was as that time. Wednesday was a double run day that I was glad to get to do some solo mental processing while pounding the pavement.

You don’t have to attend every argument you’re invited to…even if it’s within your own brain.

Double run days help quiet those loud, argumentative voices in my brain.

15 minutes of core strength daily
2×30 minutes of full body strength

2×30 minutes of yoga

Attitude of Gratitude:

A full day of swim/bike/run with a nap sandwiched between the swim and bike was a key to my success!
I love a good kale salad, but this one was a bit spicy!
Summer is here and dock jumping is back!!

What are you highlights from week 20 of 2023?

2023 week 19: mixed bag

Last week was a mixed bag. The weather was a roller coaster. My anxiety was a roller coaster. Tim was sick all week, but was given meds Sunday to help him get better. We are both looking forward to him feeling better and hopefully that will happen by the end of this week. After a slow start to the week, I was able to get in some solid bike + run workouts that I am proud of.

“It was a mixed bag pretty much all week. A lot of really, really good stuff out there, some mediocre and some bad.”

~Tiger Woods

Swim highlights: 0 yards

I struggled this last week with anxiety and getting to the pool.

Bike highlights: 145 miles

I took Thursday and Friday off work last week to get some time outside on two wheels (because Mother Nature has consistently blessed us with craptastic weather every weekend so far this spring). I was able to get a good outdoor ride in on Thursday, but Friday that craptastic weather showed up early and I was back on the trainer for Friday’s ride.

“Don’t wait for the right opportunity: create it.” ~George Bernard Shaw

Thursday I created an opportunity to get out on two wheels, challenge myself, and do what makes me happy! ⚡️

Run fun: 11.0 miles

Despite some humid and gross weather, I got some good running miles in last week.

“Go after big goals because you think the process of pursuing them will make you a happy and fulfilled person.” ~Brad Stulberg

Curious and excited for who I will become in the process of going after big goals.

15 minutes of core strength daily
30 minutes of full body strength

30 minutes of yoga

Attitude of Gratitude:

So grateful for the full body flush to keep me healthy and going strong!
This little one doesn’t care what the temperature is (80+). She loves her snuggles! 🐶🥰
Thanks Normatec for keeping me healthy!
These two had so much fun playing ball and seeing the joy on their faces is all the Mother’s Day gift I need. 🐶🥰

What are you highlights from week 19 of 2023?

2023 week 18: unconventional race week

Last week was race week again! Sunday I ran the Des Moines Women’s 1/2 Marathon, but I didn’t taper for it. Instead I had two bigger bike days mid week that I took OUTSIDE! 💃🏻 This unconventional race week made race day challenging, but that is what I am here for…challenges!

“When your legs can’t run anymore, run with your heart.”


Swim highlights: 2800 yards

Sharks don’t miss a Monday! 🦈 💙

Bike highlights: 110 miles

We were FINALLY blessed with good weather for outdoor riding last week and I took full advantage of it! I got out on both Wednesday and Thursday for 50+ miles each day.

When it’s a perfect 10 weather day, I roll with it! 70F, 7 mph winds, bluebird skies…it doesn’t get much better than this! ⚡️

The Coeur Sports Collective Beat is open for enrollment and preorder of exclusive TCB gear! Come join this amazing community, look great, and have fun! 💚💙

Run fun: 17.3 miles

Another 13.1 miles in the books! So grateful for a strong body + mind, all the smiles for miles, and the amazing community of women who put the Des Moines Women’s Half Marathon together + raced at this incredible event! ⚡️💚💛

15 minutes of core strength daily
30 minutes of full body strength

Attitude of Gratitude:

I don’t get many snuggles from this one very often, so when I get them I soak them all up! 🐶🥰
The maple tree shadow on our house was 😍
oooooo…looky at what I spy! There is water in the outdoor pool. Signs of summer on the horizon!
Meet my new Argon girl…Moxie! We have been getting well acquainted the last few months indoors on Zwift and the Wahoo kickr, but it is FINALLY nice outdoors for us to really get a feel for each other. After spending quality time together yesterday and today on the open roads, I can tell we are going to be the best of friends! 💙

Moxie = energy, pep, courage, determination ⚡️

Thank you Kyles Bikes for building her for me and getting us moving and grooving together! 💚
This is how we recover. Thanks to Hyperice Normatec Boots for the squeeze!

What are you highlights from week 18 of 2023?

2023 week 17: growth

Last week was a solid week of consistent training, which is exactly what I need to prepare for my big, bold goals on the horizon. So much growth happens in the process and the process is what keeps my brain happy.

“Set a goal so big that you can’t achieve it until you grow into the kind of person who can.”


Swim highlights: 8700 yards

“Believe in your infinite potential. Your only limitations are those you set upon yourself.” ~Roy T. Bennett

I am willing to show up and blow up to explore where my edge is. Putting in the physical, mental, and emotional work pays dividends over time and allowed me to create a new edge…a 100 yard PR after a 2800 yard “warm up”. ⚡️

Bike highlights: 107 miles

Going bananas in my Coeur Sports Velvet Banana kit during my 4+ hour trainer ride. SO ready for consistent outdoor riding!

Run fun: 11.8 miles

“You will either step forward into growth or you will step back into safety.” ~Abraham Maslow

Growing one step at a time! ⚡️

15 minutes of core strength daily
30 minutes of full body strength

30 minutes of yoga

Attitude of Gratitude:

So grateful to Nick for helping me stay healthy and active!!
Thanks for the TCB spotlight Kory! The Collective Beat is now open until May 15. I can’t express how much I LOVE TCB and encourage all ladies to join this amazing group!
So grateful to be recognized for my service at work.

What are you highlights from week 17 of 2023?

2023 week 16: race week

Last week was my first race week of 2023! I put in a solid week of training leading into race weekend where I ran the Drake 1/2 Marathon on Sunday. It was a much cooler day than I was hoping for, but thankfully there was no precipitation and the sun was out, so it was a relatively nice morning for running!

“We run to find some part of ourselves yet undiscovered.”

~John “the Penguin” Bingham

Swim highlights: 9725 yards

Friday funnies swim edition (with a side of science): What do you call a swim team made up of girls named Jennifer? Hydrogens! 🤣🤣🤣

Bike highlights: 59.4 miles

Putting in the work!!

Run fun: 25.8 miles

Grateful for shorts + tank top weather mid week before it got really cold again! 💙

15 minutes of core strength daily
2×30 minutes of full body strength

2×30 minutes of yoga

Attitude of Gratitude:

So grateful to get to watch the Boston Marathon Monday! Those runners are SO inspiring! So fun to get to reminisce about my Boston Marathon race in 2010. 💙💛
A race meeting for the Ames Triathlon while getting my squeeze on from my Normatec Recovery boots.
Any day that I get to swim + bike + run in the same day is a great day!! 💙⚡️
Race prep!! Thanks Hyperice for helping me get ready to race!!
So proud of my Coeur Sports teammates who crushed Ironman Texas on Saturday!! Such inspiring performances!! ⚡️💚💛
First race of 2023 is in the books!

⚡️ I achieved my goal of taking the first 10 miles easy and emptying the tank in the last 5K.
⚡️ I committed to giving my best effort.
⚡️ I am really proud of my pacing and fueling.
⚡️ I am making progress towards my goal.
⚡️ Despite the cold temps, it was a sunny day.
⚡️ I created joy while running and crossing the finish line of my 12th Drake 1/2 Marathon.
Snuggles are a must with this one! She is ALL IN with everything she does and I just love her to pieces! 🐶🥰

What are you highlights from week 16 of 2023?

2023 week 15: growing my tree

Last week started off great and then petered out by the end of the week. I am so grateful we got to spend time at home home with my parents over Easter weekend, but that resulted in not setting us up for a successful week. I felt behind all week long since we chose to come home on Monday.

“It takes years and years for a tree to grow to maturity, but it only takes minutes to cut it down.”


Swim highlights: 1200 yards

Keeping my focus on growing my tree to maturity with good light, water, fertilizer, and lots of love. 💙⚡️

Bike highlights: 56 miles

First outdoor ride of the season is in the books! It felt SO AMAZING to be riding on the open roads in the fresh air, sunshine, and spring temps with my fave by my side! 💙⚡️

Run fun: 2.05 miles

I’ve been fighting a minor pain in my right foot, so I didn’t get many run miles in last week. I also didn’t take any pics of the running I did do.

15 minutes of core strength daily
30 minutes of full body strength

Weekly Totals: 6 hours & 20 minutes

Attitude of Gratitude:

Some much needed decompression.
The spring colors are popping up!
It was hot enough for pool time! Temps were near 90F for most of the week, but don’t worry…Mother Nature blessed us with more snow on Sunday. 🤦🏻‍♀️
I love my snuggle time! 🐶🥰
And Jersey loves her snuggle time too!! 🐶🥰
Getting some squeeze time from my Hyperice Normatec boots! 🥰

What are you highlights from week 15 of 2023?

2023 week 14: recreating my stride

Ooops! I got behind in posting. Two weeks ago I started to really pull myself out of the depressed state I was in and refocus myself on what keeps the depression at bay…a solid routine, daily workouts, a consistent schedule, and time to recharge my batteries.

“Consistency is more important than perfection.”


Swim highlights: 12,200 yards

Showing up for myself.

Bike highlights: 91.7 miles

The backdrop looked a little different, but the work was still put in at home home. 🥰

Run fun: 17.4 miles

Grateful for the sunshine, fresh air, 12 outdoor miles, + strong body and mind on a day when it wasn’t clicking.

15 minutes of core strength daily
2×30 minutes of full body strength

2×30 minutes of yoga

Weekly Totals: 15 hours & 29 minutes

Attitude of Gratitude:

Creating time for some good stretching.
I don’t get snuggles from this one very often anymore, so I was soaking them all in! 🐶🥰

What are you highlights from week 14 of 2023?

2023 week 13: raw

In the sake of keeping it real, last week was tough. I have been in a depressed state for a while now and last week had me hitting rock bottom for the first time in almost 3 years. I took time out from training and spent some time tuning in to the raw emotions. By the end of the week, I was able to start pulling myself out of this depressive state by asking myself the following questions and really getting to the root of their answers.

  • What are the circumstances?
  • What are my thoughts about the circumstances?
  • What feelings do I have because of these thoughts?
  • What actions am I taking?
  • What are the results that have come from these actions?
  • Are these the results that I want?
  • If not, what results do I want to have (which leads to what actions do I need to take, what feelings do I want to have, what thoughts do I want to have to produce those feelings, etc.)?

Nowhere in there did I dismiss my thoughts and feelings as unimportant or something to “just move past”. I am a human. I have a human brain. Sometimes that human brain takes me down the dark rabbit hole to varying depths and more recently the plummet was much farther down than I like to go. BUT I also learn and grow in the process of experiencing these depths, so while I don’t enjoy the “adventure” of going down and back up the rabbit hole, I am grateful for the learning and growth that comes with it.

“Any time we take a time out to tune in is never time wasted.”

~Serena Hicks

Swim highlights: 1800 yards

By Saturday morning, I was ready to show up to the pool. I was just in time for the monster kick set that Coach Mike had planned for the day. Kicking is definitely my weakness. I always say that I don’t kick because I’m saving my legs for the bike and run, but it is time to turn that weakness into a strength. Today I was complimented on my kick, “You were frothy and fast.” This is the first time I’ve ever been told I was frothy and I kind of like it! 💙⚡️

Oh…and if you want to improve your kick, wear a pair of socks in the water and leave about 2-3 inches of a “sock tail” hanging off the toes and do the following kick set after a solid warm up:

  • Fins on:
    • 6×25 butterfly kick on :40
    • 6×50 kick on 1:00
  • Socks on + 2 times though:
    • 2×25 kick on 1:00
    • 50 ALL OUT kick on 1:30
    • 2×25 choice kick on 1:00
    • 2×50 ALL OUT on 1:30
  • Socks off:
    • 2×25 choice kick on 1:00
    • 2×50 ALL OUT kick on 1:30

My original thoughts when doing this set: Coach Mike is trying to kill us!

I recognized that my thoughts were negative and changed my thoughts to: This is making me stronger!

Thanks Coach Mike for challenging me to work on my weakness…even if I don’t like it, I know I need it and it WILL make me stronger! ⚡️

“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.” ~Michael Jordan ⚡️

Bike highlights: 41.3 miles

I finally got back on the bike on Saturday for lots of climbing. On Sunday I threw some spicy intervals down before heading out for those hill repeats 👇🏻.

Getting spicy!

Run fun: 8.0 miles

On Sunday I ran hill repeats, soaked up some rays of sun, enjoyed the warmer temps, and continued to climb my way out of that dark rabbit hole.

Climb Descend Repeat

Climb Descend Repeat

Climb Descend Repeat

Climb Descend Repeat

Climb Descend Repeat

Climb Descend Repeat

Ya know that kind of day, but look…shorts + tank top weather! Maybe spring is here to stay?! 🤞🏻🤞🏻🤞🏻

15 minutes of core strength daily

Weekly Totals: 7 hours & 35 minutes

Attitude of Gratitude:

Science is FUN! Sometimes I play at work. 💙
When the Van de Graaaff generator gives you a hair raising experience!
This definitely helped work out out some tension that I had built up in my body so that I could better experience the emotions and create a way to not let them bring me down.
Grateful for our safety during this storm.
All of the snuggles! 🐶🥰
Helping our neighbor trim her trees on a beautiful spring day. 💙
Snap peas are planted! 💙

What are you highlights from week 13 of 2023?