2022 week 3: reestablishing routines

Last week was all about reestablishing routines, starting back to a regular training schedule, and getting excited for what 2022 has in store for me! We are officially 20 weeks out from Ironman Des Moines. #LFG ⚡️

Quote of the week:

“Establishing and keeping a routine can be even more important than having a lot of time.”

~Austin Kleon

Swim: 12,800 yards

I finally made it back in the water after having to take a break because of Covid. It felt AH-MAZING to be back in the water! Thanks to my friend Lee for suggesting this killer workout! I ABSOLUTELY LOVE IT!

  • Warm up:
    • 200 swim
  • Main Set:
    • 16×50 every 4th hard (5 sec rest)
    • 12×50 every 3rd hard (10 sec rest)
    • 8×50 every 2nd hard (15 sec rest)
    • 4×50 all out (20 sec rest)
  • Cool Down:
    • 200 any stroke
It felt sooooooo good to get back in the chlorine after being a fish out of water for 20 days! Look out 2022…I’m coming for ya! #LFG ⚡️

Bike: 87.1 miles

Saturday morning was my longest ride since IMAZ. It felt great to be getting back to some longer stuff with Z3/4 work mixed in.

I’ve missed getting in some longer rides…head down + work! Looking forward to many more in the future!

Run: 18.8 miles

Wednesday I had 2×2 mile intervals at 1/2 marathon pace. My brain said, “you can’t hold this pace because you haven’t done this since before IRONMAN Arizona AND you aren’t fit enough right now to do it. You’ve lost all your endurance and speed in the offseason.” I could have let my pesky brain dictate my workout, but I decided ahead of time to focus on “this moment” while running. Just because I haven’t done this workout in months, doesn’t mean I can’t do it today. And what’s the worst that can happen?! I show up, give my best effort, don’t meet the goal pacing, and feel disappointed?! I’m good with feeling disappointment knowing I gave my best effort and missed the goal; I’m not good with feeling disappointment because I quit on myself by not trying and listening to my pesky brain.

Breakthroughs…⚡️I didn’t let my pesky brain dictate my workout. ⚡️I successfully achieved the goal pacing for both 2×2 mile intervals. ⚡️I focused on “this moment” during my run. ⚡️I laid another brick in the foundation of building my way to #IMDSM in June. ⚡️I added to my mental endurance bank.⚡️Just because I haven’t achieved “it” YET doesn’t mean I won’t achieve “it” in the future. #LFG⚡️

Oh…and this Breakthru design by Coeur Sports may have brought a bit of power to today’s workout. It’s da diggity! ⚡️

Snowshoe: 5.57 miles

Monday we took to the trails before it got SUPER cold (ummm hello -18 F with windchills at -33F). The girls have so much fun playing in the white stuff and it brings me so much joy to watch them play! Thankfully it warmed back up into the low to mid 20s by the weekend, so we could get back out for more #snowtherapy + fresh air!

“We’ve trained our humans to give us what we want. Monday we told them we wanted to go play in the white stuff and they listened! We are so lucky to have humans that love doing what we do! Thanks mom and dad for taking us on epic adventures so we can play!” 💙 -Basil and Jersey #snowdogs #snowshoe #snowshoeadventures

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 52 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

What a GORGEOUS winter day to walk on campus on Tuesday! ❄️💙
I GOT to swim, bike, and run in the same day! It has been a while since this happened and I’m lovin’ it!
Excited to be an SBR Sports Inc. ambassador again in 2022. If you are looking for great products to remove the chlorine, get your wetsuit on/off easier, reduce/avoid chafing, or keep the goggles from fogging over (even the ski goggles), SBR has something for you! Use KECIAPLACEFENCL at checkout for 20% off!
Getting my Normatec squeeze on while helping with homework and snuggling. 🥰
Getting to play in the snow with our niece and the girls! 💙❄️
We play hard and rest hard! 🐶🥰

What were your highlights from week 3 of 2022?! Are you someone who thrives off of routines?!

2022 week 2: fresh

Last week I had a fresh start, got out in fresh air, and got a fresh cut. With the fresh start, came finding some structure again and it felt AMAZING! I had missed daily movement, structure, and routine. After coming out of the offseason and then recovering from Covid, I was conscious of monitoring my heart rate (both resting and during training) to make sure I didn’t see any red flags. This helped me be smart as I returned to training…allowing me to progress without setbacks.

Quote of the week:

“I’m feeling great. I’m feeling good. I feel fresh.”

~Caroline Wozniacki

Swim: 0 yards

I’ve waited 2 full weeks post positive Covid test before returning to the pool since I have to take my mask off in a public space around others…because who swims with a mask on?! So that means that last week I had no pool time, but it felt SOOOO good to submerge myself back in the water this morning!

Bike: 146 miles

Tuesday I got on the bike to test my recovery and found that my HR and breathing were back to normal. *happy dance*

When your dream feels out of reach, are you willing to show up anyway?

After having the last 7 weeks mostly off from training, I’m starting to climb my way back to IRONMAN fitness. At this moment my dream feels so far out of reach, but I’ve decided that this is not a problem. I know that if keep showing up and laying the next brick that my dream will become a reality.

So to answer my own question…HELL YEAH!⚡️#LFG

Run: 10.1 miles

Wednesday I got to run outside in 54*F temps for the longest run I’ve had post IMAZ. I was a bit uncertain of what to expect as I hadn’t run outside post Covid and had no idea how my body would respond. Uncertainty is normal. Uncertainty is not a problem. I showed up and decided ahead of time to listen to my body. If I felt healthy, I would keep running. If I felt illness anywhere (chest, throat, anywhere), I would stop running. I don’t want to set myself back as I have races to train for. I want to train for them from a place of health and wellness and not push through an illness. Thankfully, I felt healthy and was able to run for an hour. Sure I have lost speed and endurance (as I’ve had about 7 weeks of little to nothing post IMAZ), but I felt healthy and was super pumped about that!

🦠I recently had Covid
💉I am vaccinated + boosted
😷I wear a mask indoors when not with my bubble of people I’m normally around
🦠Covid is real
💉vaccines do NOT make you invincible
💉vaccines do help prevent serious illness and death if you do get Covid
🙏🏻I am thankful for science
🙏🏻I am thankful my vaccine flexed its superpowers making my symptoms minimal
🙏🏻I am grateful to feel 💯% again
🙏🏻I am grateful to be healthy enough to return back to my normal, active lifestyle so quickly
🙏🏻I am grateful for running outside in shorts in 54F temps + sunshine in January in Iowa
🙏🏻I am grateful for running my farthest distance since IMAZ today
🙏🏻I am grateful to be creating the best version of myself
💉please get vaccinated and boosted (when eligible) to protect yourself and others
😷please wear a mask indoors to protect yourself and others
⚡️I’m ready to make 2022 an amazing year

Snowshoe: 1.59 miles

Friday into Saturday we got 12 inches of snow, so we HAD to go out and play in it! So grateful winter decided to FINALLY show up so we can enjoy some snow!

Our snowshoes were calling our names, so we HAD to go play! The girls were happy to oblige, even if the 12 inches of snow was a bit deep to plow through at times. ❄️💙 #snowdogs #snowshoeadventures #snowtherapy

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 28 minutes
3×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

The 🔥 in the sky was 😍 Monday morning!
There are never enough snuggles for this little girl! 🐶🥰
So grateful to be interviewed for the Train Your Mind podcast with Vanessa Faye Foerster! 🥰 Give it a listen!
So grateful to have a public bus system to use during inclement weather!
Loving all this snow! ❄️💙
Moving snow definitely counts as a workout, but it is worth it to get to play in all this powder! ❄️💙
Look at all this fresh snow! ❄️💙
We play hard, but we also rest hard! 🐶🥰
Doesn’t everyone have help with yoga?! 🐶🥰
Every few years I get my hair cut so I can donate it to Wigs For Kids. 🥰 It is time to donate!

What were your highlights from week 2 of 2022?!

2021 week 51: mixed bag

Last week was a mixed bag. There was some exercise, some work, some family time, and some holiday cheer.

Quote of the week:

“Life is a mixed bag no matter who you are.”

~unknown

Swim: 4700 yards

Thursday we got to swim with friends and family. While the swim was great, the play time in the water was the best!

It is SO important to not only do the work, but also PLAY! Oh…and have you ever tried to coordinate a handstand with 5 people before?! That was work in its own way! 🤣

Bike: 0 miles

Run: 4.5 miles

Wednesday we ran after work/school and it was the perfect way to cap off the short work week.

Running into vacation with my favs! 💙💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 4 hours & 24 minutes
30 minutes of full body strength training

Attitude of Gratitude:

Post race massage to flush out the body! Thanks Nick, with Vitality Massage!
Jersey snuggles with EVERYONE…she’s even working on weaseling her way into Mimi’s heart. 🥰
Happy Xmas Eve swim!
Spending some time with our baby girl! 🥰
Visiting the OKC memorial on Christmas Day and sharing some history with the twins.
Xmas Day lunch on the road in Kansas.
Boxing Day lunch on the road in Texas.
Our bubble crew…Oh and my sister has a mask on because Tim didn’t put deodorant on. 🤣

What were your highlights from week 51 of 2021?!

2021 week 50: rest is action

Sunday marked 4 weeks post Ironman Arizona and I successfully gave my body a REALLY good break during this time. During the last 4 weeks, I swam 3 times, biked once, and ran twice. There was one strength training session, one yoga session, and zero snowshoeing. I have gone on long walks with our girls, spent time with family, supported our nieces at their sporting events, slept 9-11+ hours most nights, and rested like my upcoming races depend on it, because guess what… THEY DO! Sure, I push my limits, but I also know that in order to perform at my best, I not only have to work hard, but I also have to take some time off and rest hard (lessons we can call learn from watching our dogs…they play hard and rest hard).

Quote of the week:

“All action begins in rest…This is the ultimate truth.”

~Laozi

Swim: 5200 yards

Friday we hopped back in the pool for a happy hour swim where we played a game of roll the dice. This is such a fun way to create a workout without having to plan ahead. It is spontaneous…something most type A triathletes don’t have much of in their daily lives. 🤪

Fri-yay happy hour roll the dice swim was a great way to end the week and ease back into training after nearly 4 weeks off post #IronmanArizona ⚡️

Bike: 19.2 miles

Saturday Mojo and I reconnected after nearly 4 weeks apart. Oh how I’ve missed her! It felt amazingly fantabulous awesomeness and so much more to reconnect!

We are excited to chase our dreams and see just how far we can go in 2022! #LFG ⚡️

Run: 3.0 miles

Sunday I took the girls for an easy run around the golf course (one of our favorite winter running locations). They had SOOOO much fun!

Even when the run feels tough, it’s always fun to watch the joy these two have while running! #basillovesrunning #jerserylovesrunning

Strength Training: 15 minutes of core strength daily

Weekly Totals: 6 hours & 39 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

All the snuggles!
Two peas in a pod!
Thank you to Michelle K for my Secret Santa gift! LOVE it all!
Staying safe during a tornado warning and comforting all the girls.
So grateful to have our niece join us to meet Tim’s parents for lunch on Saturday.
I’m soooo grateful she loves to snuggle!
Isabella gets lots of snuggles too!

What were your highlights from week 50 of 2021?!

2021 week 49: do what you want

Last week was full of “do what you want” instead of having a rigid schedule. There is a schedule waiting for me, but I have a few more weeks of doing what I want before diving back into the rigid training schedule.

Quote of the week:

“Do what you want.”

~me

Swim: 0 yards

Bike: 0 miles

Run: 3 miles

Wednesday late afternoon, I ventured out with my favorites to see how recovered I was from Ironman Arizona. We ran 3 miles and boy did I struggle! Clearly I have more recovering to do in my future. 😉

So grateful to have my favorites join me on my first run since #IronmanArizona!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 15 minutes

Attitude of Gratitude:

Cheering on Laylah at a 7th grade basketball game (warm up pic) was a highlight!
Getting to spend time with Isabella running and playing makes my heart happy!
The girls found and caught a field mouse on our adventure and they were so happy about it! 💙💛
All the snuggles!
Not nearly enough snow fell here for our liking, but we got out and played in it before it’s all gone!
Puzzling! 2000 pieces is a LOT, but you eat the elephant by taking one bite at a time!

What were your highlights from week 49 of 2021?!

2021 week 48: hello offseason

Last week was offseason week #2 so I had no swim/bike/run training until Sunday to allow my body to fully recover from Ironman Arizona before starting to train again for the 2022 season. It was full of dog walks, relaxing + dog snuggles, boosting our immune systems, supporting our twin nieces, and sleep. And now, I’m SOOOO ready for snow and offseason adventures! Mother Nature, can we please get lots of snow?!

Quote of the week:

“Champions are made in the offseason.”

~unknown

Swim: 2200 yards

Sunday I jumped back in the water, splashed around without a plan, and was reminded of how much love I have for this sport! I am forever grateful for the privilege to do what I love and have fun in the process!

2 weeks can drag on forever or go by in the blink of an eye.

2 weeks ago today I crossed the #IronmanArizona finish line. In the last 13 days I have done zero swimming, zero biking, and zero running. While I know it was good for me to take a break from what I love to allow for proper recovery, the last two weeks have felt like an eternity.

Bike: 0 miles

Run: 0 miles

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 25 minutes

Attitude of Gratitude:

I’m boosted! #getvaccinated (not up for debate…I’ll delete your comments)
“Should I stay or should I go?!” Jersey saw some animals to chase! 🤣
My snuggle bug! 🥰
Post race massage to flush out the body! Thanks Nick, with Vitality Massage!
The girls love our neighbor…especially when she has treats! 🤣
Watching 7th grade basketball to support our niece…it’s fun to have them live so close to us!
Going to a swim meet to support our niece…love having them live close to us!
All the snuggles!

What were your highlights from week 48 of 2021?!

2021 week 47: post race travels + home

Last week we spent the majority of the week traveling from Tempe to home with a stop over in Colorado to visit family for Thanksgiving. It was a great way to deflate from Ironman Arizona and begin the off season. There was zero swimming, cycling, and running last week, which was strange, but good to reboot the system in preparation for 2022.

Quote of the week:

“Traveling in the company of those we love is home in motion.”

~Leigh Hunt

Swim: 0 yards

Bike: 0 miles

Run: 0 miles

Strength Training: 15 minutes of core strength most days

Weekly Totals: 1 hours & 56 minutes

Attitude of Gratitude:

Recovery is on point with cribbage and Normatec recovery boots.
“All aboard” in Santa Fe, NM
Hiking in Red Rocks, CO with family on Thanksgiving morning!
Red Rocks with my #1 + snow = 😍
Thanksgiving meal in CO with family.
Puzzling with family on Thanksgiving.
The rising sun was so beautiful as we departed Colorado.
Coming home to all the snuggles. 😍
So many snuggles 😍

What were your highlights from week 47 of 2021?!

2021 week 46: race week

Last week was Ironman Arizona race week! It started with traveling 1500 miles across the country to Arizona and exploring places we have never been before and it ended with me running down that red carpet and creating an experience I’ve never had before. I am so incredibly grateful to have these epic experiences!

Quote of the week:

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

~Vanessa Faye Foerster

Swim: 7224 yards

Swimming in an outdoor pool under the Arizona sun at Arizona State University was AMAZING!

  • Warm up:
    • 300
  • Main Set:
    • 6×25 moderate/hard (20 sec rest)
    • 100 easy
    • 6×25 moderate/hard (20 sec rest)
  • Cool Down:
    • 300 any stroke
Swimming with the sun on my back felt SO amazing!

Bike: 165 miles

Getting to bike easy with Olivia along the lake path was SO amazing! Oh…and the hugs, conversation, and tour was icing on the cake!

This AMAZING human has always been a light that shines bright! I’m so blessed and grateful that she made time in her busy day to be my personal tour guide in Tempe Friday morning!

Run: 33.4 miles

I love exploring new places by foot! Climbing up over Holbrook and looking out over the city at sunrise was magnificent!

This sunrise run in Holbrook, Arizona at ~5000 feet was STUNNING!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 19 hours & 19 minutes

Attitude of Gratitude:

Visiting the OKC Memorial was so somber.
Each of these chairs represents a life lost in the OKC bombing.
Visiting the National Petrified Forest was so cool!
The Arizona sky was so AMAZING at the National Petrified Forest.
The Arizona sky was ON FIRE!
It has been a LONG time since I played Pac Man. I’m almost as good as I remember! 🤪🤣
Standing on the corner in Winslow, Arizona!
Getting to swim at ~7000 feet in Flagstaff, Arizona was AMAZING!
We arrived in Tempe, Arizona
R E A D Y to create an experience I’ve never had on Sunday! #LFG ⚡️⚡️⚡️
SO glad I get to race with Leslie again! 2016 was the last time we saw each other in person, so it was great to catch up and hug her in person!
Coeur Sports meet up! Meeting new friends is always fun!
Mojo is racked and resting peacefully until we can spend LOTS of time together!
Getting my pre-race Normatec squeeze on!
I got one of the absolute BEST surprises the day before race day! My dear friend Erika Olson Myers flew down to surprise me and support me at #IronmanArizona tomorrow. I’m so blessed and grateful to have the best people in my life! Thank you to Tim Fencl for helping coordinate this wonderful surprise! 🥰

1 day to #IronmanArizona #LFG ⚡️⚡️⚡️

What were your highlights from week 46 of 2021?!

2021 week 45: taper time

I’m a bit behind in posting. Last week was my first official week of the taper. It was great to back off the training, get everything packed for our trip to Arizona, and have more time for prioritizing recovery. There were a few bumps along the way last week, but these were great bumps to overcome in preparation for race day!

Quote of the week:

“I am not afraid of storms, for I am learning how to sail my ship.”

~Louisa May Alcott

Swim: 10,200 yards

Sometimes you have to be determined to persevere NO MATTER WHAT!

Determination, adaptability, commitment, resilience, fortitude, perseverance, self belief…

This is what it took to get through my last big swim before race day. About half way through, the fire alarm went off and we had to evacuate the building. I stood outside in my wet swimsuit, towel, swim cap, flip flops, and a sweatshirt in 45F temps with 40 mph winds waiting to jump back in the pool to finish my workout. Thankfully I didn’t have to wait too long!

Oh…and the workout…let’s just say I’m ready for #IronmanArizona in 10 days! #LFG ⚡️⚡️⚡️
  • Warm up:
    • 200 swim
    • 100 kick with fins
    • 200 drills
    • 200 pull
  • Main Set:
    • Each set of intervals should get slightly faster as more effort is added:
      • 500 (10 sec rest)
      • 2×400 (15 sec rest)
      • 3×300 (20 sec rest)
      • 4×200 (25 sec rest)
      • 5×100 (30 sec rest)
      • 6×50 on 1:00
      • 8×25 sprints (10 sec rest)
  • Cool Down:
    • 300 any stroke

Bike: 84.3 miles

I had some great bike workouts to keep the legs fresh and ready for race week!

“I am a 1 in 7 billion athlete. My process doesn’t have to look like anyone else’s.” And it doesn’t!

My process appears to be “just right” as #IronmanArizona is in 8 days and I’m feeling GOOOOD! #LFG ⚡️⚡️⚡️

Run: 12.3 miles

Just the right amount to feel AMAZING and READY for race week!

“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw

I have been working on moving away from who I think I’m supposed to be and instead creating who I WANT to be and it is magical! Own your power! Be bold! Be courageously, authentically, unapologetically YOU!

11 days to #IronmanArizona #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 57 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to swim, bike, and run in the same day is such a blessing!
Thank you Kyle, with Kyle’s Bikes, for blessing Mojo before the big dance!
Jersey LOVES to be wherever I am…even on my yoga mat to “help” me. 🐶🥰
Waiting out the fire alarm with determination to complete the workout!
Thank you Nick, with Vitality Massage, for keeping me healthy and ready to race!
Have I mentioned that Jersey LOVES to be where I am…even if it means “helping” me at work?! 🐶🥰
Oh yeah! Soaking up all the recovery and snuggles before we leave for Arizona. 🐶🥰
Her snuggles are my fav! 🐶🥰

What were your highlights from week 45 of 2021?!

2021 week 44: peak training + race week

Last week was my last peak training week and I got to cap it off with one of my favorite local 1/2 marathon races followed by my last big training day. Who’s ready to taper?! THIS GIRL!!

Quote of the week:

“The race always hurts. Expect it to hurt. You don’t train so it doesn’t hurt. You train so you can tolerate it.”

~unknown

Swim: 9700 yards

I had some good swims last week. Here is my Friday happy hour swim workout.

  • Warm up:
    • 200 swim
    • 200 drills
  • Main Set:
    • 4×50 descending times/increasing effort (10 sec rest)
    • 2 times through the following (second set should be harder/faster than the first set):
      • 100 (10 sec rest)
      • 200 (15 sec rest)
      • 300 (20 sec rest)
    • 100 kick with fins
    • 300 pull
  • Cool Down:
    • 200 any stroke
Got my eye on some weekend fun! ⚡️⚡️⚡️

Bike: 119 miles

Sunday I took my last long ride outside. How could I not since it was 65F in Iowa in November?! It may have been windy AF, but that meant I had an AMAZING tailwind when I turned around to head home.

You have very little control over where a smooth golf ball travels. Dimpled and dented golf balls travel farther and straighter than smooth golf balls. The dimples and dents are more aerodynamic, creating less drag and more lift.

Challenges give us dimples and dents, allowing us to travel farther and straighter in future storms. So when given the opportunity to be smooth or dimpled and dented, always choose the dimples and dents!

It was windy AF Sunday, but I couldn’t resist riding outside in shorts and a short sleeved jersey when the temps were in the mid 60s in November in Iowa. The challenge the wind provided was just what I needed to add more dimples and dents so I can travel better on race day! #thisismykindofchallenge

14 days to #IronmanArizona #LFG ⚡️⚡️⚡️

Run: 34.6 miles

Saturday I got to race one of my FAVORITE local 1/2 marathons…the Hillbilly Hike 1/2 Marathon. This course is flat, fast, and fun! I started off easing into the run with a very comfortable 9:00/mile pace for the first couple of miles before kicking it up a notch to see what I could do. And what I did was absolutely AMAZING!! It “hurt” but this is exactly what I’ve been training for!! I’ll get a more detailed race report up soon!!

Turn up the volume! It was race day today! ⚡️⚡️⚡️

Saturday was my 4th time running the Hillbilly Hike 1/2 marathon and I beat my previous course PR by almost 7 minutes! Say WUT?! Racing with joy + gratitude is definitely the way to race!

#IronmanArizona is in 15 days! #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 13 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you Nick, with Vitality Massage, for keeping me in tip top shape!
Getting my recovery on with my Normatec boots.
All the snuggles! Such a great way to recover!
The fire in the sky was so gorgeous Sunday morning!
Any day I get to swim + bike + run in the same day is a good day. Any day I get to do it all staring the taper in the face is even better! Bring on the taper!

What were your highlights from week 44 of 2021?!