Earsplitz – PushMyLimits

What’s up?! – December 2019

Published on January 2, 2020 by Kecia7 Comments

December tested my patience. I messed up my back on December 2 and was unable to do much for most of the month. Patience to step back and not do what I want and what my brain needs this time of year. Patience to ease back into training once I was cleared to do so. Patience going without a car for a week. Patience getting my Wahoo Kickr set up with Zwift so I could start 2020 off with a bang. Patience…patience…PATIENCE!!! Thanks to the help and support from Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames and Nick Morton with Vitality Massage, I was back to feeling myself by the end of the month and I’m ready to start 2020 strong and healthy.

Training:

Friday night happy hour yardage! Celebrate every stroke!

Sending 2019 out in style! My FTP test indicates a loss of fitness in the off season, but that’s what the off season is for, right?! Time to get to work as I chase my dreams in 2020!!

First run all month!! Grateful to be nearly fully recovered from my back sprain and enjoying fresh air + sunshine + time with my faves!!

Swim: 12,400 yards (7.05 miles)
Bike: 91 miles
Run: 14.2 miles
Strength: 10 minutes of core daily (except for 4 days in early December when my back was a hot mess) + some strength training + more yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 21 hours & 49 minutes

2019 Totals:
Swim: 286,818 yards (162.96 miles)
Bike: 2785 miles
Run: 835 miles
511 hours & 27 minutes

#explore:

Explore was my focus word in 2019 and I’m happy that I incorporated it into all areas of my life throughout the year. In December, I planned for 2020 and #explore was at the focus of this planning! I’m SUPER EXCITED about what’s on my 2020 schedule and will be sharing that with you soon! I also started to #explore functional power training with Chris Chapman at Movewell Iowa. We are working on getting all of my muscles to properly fire like they are supposed to while doing different motions. This takes work, but the work will be worth it as it should help prevent injuries and keep me healthy and active!

Listening to:

Here is what I listened to this month:

Coeur Sports Earsplitz
–Holidays!

KonaKamps always has me inspired and motivated!! Some of this months faves were:
–Ironman St. George 2020 Six Month Preview
–Damien Bethencourt, Overall AG Champion, Ironman Malaysia 2019
–Nicola Beck, Ironman Wales 2019
–PR Ironman in 2020
–Ironman Texas 2020 Six Month Preview
–Tom De Bruyn, Overall AG Champion, Ironman Cozumel 2019
–Rebecca Duxbury, Ironamn Wales 2019
–Nathan Ford, Ironman Cozumel 2019
–Kelly Collins, Ironman Cozumel 2019
–Off Season

Witsup Podcast:
–Linsey Corbin
–Heather Wurtele

The Same 24 Hours:
–Susan Lacke: Life’s Too Short and Running Outside the Comfort Zone
–Notes on Nonsense: Holidays are Hard
–Notes on Nonsense: Talking about Procrastination
–Kevin Curry: Fit Men Cook
–Notes on Nonsense: Publication Day is NOT Nonsense

Clean Sport Collective:
–Emma Coburn, Steeplechase World Champion
–Roger Pielke, Expert in Sports Governance
–Clean Sport Panel with Rob Krar, Dylan Bowman, Alysia Montano, and Kara Goucher
–James Wilks, UFC Fighter and Producer from The Game Changers

Kelsey Abbott brought on:
–Jennifer Brown: With Diversity and Inclusion

Ironwomen Podcast has so many amazing women on!
–Swim, Bike, Ruff – Kearci Smith

Rich Roll brought on:
–Breaking Boston: Scott Fauble is Leading American Marathoners into the Olympics
–Kendra Little is Becoming More: Broadening the Gender Identity Conversation

Michael Gervais has brought some amazing people on his Finding Mastery podcast:
–Missy Franklin on Being a Champion in Victory and Defeat

C Tolle Run brought on:
–Jessie Diggins – Brave Enough

Run4PRs:
–How fast can you become? What are your limits? The Law of Diminishing Returns Explained

Hidden Brain:
–Creatures of Habit

Conquer Athlete Podcast:
–Functional Power Training with Dr. John Rusin

Trained:
–Simon Sinek: Finding Your “Why”

Crime Junkie:
–WANTED: A Christmas Killer
–SERIAL KILLER: Highway of Tears

Reading:

Beyond Grit: Ten Powerful Practices to Gain the High-Performance Edge by Cindra Kamphoff has practical tools and actions to help you improve your mindset and become the high-performer you want to be. “Kamphoff shares the tools and strategies she’s taught executives, entrepreneurs, NFL ProBowl athletes, Olympians, college athletes, and championship teams. Based on almost twenty years of research and consulting with the world’s best, she provides a practical, inspiring, and easy-to-use guide to radically accelerating your performance and improving your happiness.

In this book, Kamphoff teaches you how to develop Ten Practices of the World’s Best:
1. The world’s best are gritty.
2. The world’s best are clear on their purpose.
3. The world’s best become a master of their thoughts.
4. The world’s best know themselves to master yourself.
5. The world’s best dominate the controllables.
6. The world’s best own the moment.
7. The world’s best choose empowering emotions.
8. The world’s best own who they are.
9. The world’s best live and let go.
10. The world’s best choose their courage zone.

You’ll also discover 52 life-altering strategies that you can put in your High Performance Toolbox to develop these practices and change your daily life. Each chapter describes one strategy and ends with a powerful affirmation to help you develop the High Performance Mindset. A widely respected keynote speaker, trainer, and coach, Kamphoff possesses an inspiring style that combines high energy with strategies that work. Her proven system can transform the performance of anyone who wants to up their game, regardless of their field. Whether you re seeking to own your dream business, triple your income, be the best you can be in your sport, or merely achieve a higher level of personal satisfaction, Beyond Grit shows you how. Inspiring and practical, Kamphoff will show you how to ”own your why,” develop your grit, take control of your future, discover your purpose, thrive under pressure, and be your best more often.”

Chasing Kona: From Back of the Pack Smoker to Racing the Ironman World Championships in Kona by Rob Cummins was a fun, quick read. “Sitting watching TV with a cigarette in one hand, a black coffee in the other and nursing a crushing hangover I switched channels until I found sports. There was some sort of bike race on and I half watched while lighting another cigarette off the butt of my last one for a minute before switching channels again. Just as I hit the button on the remote the commentator mentioned something about the athletes swimming before and running afterwards as well as racing the bike. I thought he said something about the run being a marathon but that couldn’t be right.This sparked my interest and I switched back, but he was talking about something else so I waited for him to get around to describing exactly what this race was. I didn’t have long to wait as he said they first did a 2.5 mile swim, then 112 miles on the bike all topped of with running a marathon. I was stunned. I didn’t think that would be physically possible and as I lit another cigarette I wondered how many days did they have to do it. I guessed it would have to be three days. Swim the first day, bike the second and run the third but it still sounded like a crazy thing to do. Then he said that they did it all in the one day, one after another without stopping. I was completely incredulous. And hooked. I remained glued to the TV and learned that these bronzed, muscular Greek God looking athletes weren’t all professionals either. There was an amateur or “age group” race as well Although I could hardly tell the difference between the pros and amateurs. They all looked unbelievably fit. As I sat there mesmerized I swore to myself that I’d race there someday. I’d stop smoking and drinking and somehow do “The Ironman” At the time I had no idea what that meant or how I would do it and after a while as things have a way of doing I got busy with life and I forgot all about The Ironman and Hawaii. I forgot until several years later when I had actually given up smoking and had taken up triathlon. It had taken me two years and sixteen races of swimming breast stroke before I learned to swim properly. I never once looked even remotely like Kona material but I wanted to have a go at doing an Ironman. It took another three years before I plucked up the courage and lined up for my first one in Nice, France. I finished in the last quarter of the field, hours behind the athletes racing for those precious Kona slots. Nothing I had done up to then had given any indication that I should have had a reason to believe I had a chance at qualifying, but three years later when I asked Aisling, my wife if she thought it was possible she immediately said yes and then she added let’s do it. Aisling’s belief in me started us on a journey that led to me treading water on the most iconic start line in triathlon, waiting for the cannon to fire at the start of the Ironman World Championships in Hawaii. This is how we overcame all of the odds and discovered what it would take to get to the Ironman World Championships. This is our Kona story.”

The 5 Love Languages: The Secret to Love that Lasts by Gary Chapman is a great read to make sure you and your partner are speaking each other’s language to really connect with each other. “Falling in love is easy. Staying in love—that’s the challenge. How can you keep your relationship fresh and growing amid the demands, conflicts, and just plain boredom of everyday life? In the #1 New York Times bestseller The 5 Love Languages, you’ll discover the secret that has transformed millions of relationships worldwide. Whether your relationship is flourishing or failing, Dr. Gary Chapman’s proven approach to showing and receiving love will help you experience deeper and richer levels of intimacy with your partner—starting today. The 5 Love Languages is as practical as it is insightful. Updated to reflect the complexities of relationships today, this new edition reveals intrinsic truths and applies relevant, actionable wisdom in ways that work.”

Attitude of Gratitude:

I’m excited and grateful to step out of the box I’ve been in and experiment with self coaching in 2020. I’m excited to try new things knowing that some of these things may not work for me, while other things may be the best thing ever for me! Bring on the thinking outside of the box, the experimentation, the trial and error, the freedom and control to do it my way, and the excitement with trying something new!

So grateful to Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping me get back to training.

So grateful for Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames who continues to work to get me back to healthy!

So grateful for the dream that Emily Hampton had to start Ignite Yoga and build such an amazing community!

So grateful for a few days of warmer weather in December to go outside in flip flops without freezing my toes!

Grateful for a beautiful morning moon setting on Friday the 13th!

So grateful that I can spend time with my mat while rehabbing my back.

Grateful to get some chlorine therapy next to my fave!!

I’m grateful that I can ride the bus when my fave is gone with the car and I get to walk to the bus stop on a nice winter day.

I’m grateful for Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping get me back on track this month.

So grateful to be spinning on the bike…even if it is an easy ride!

I’m lucky to have these two support me while I ride.

The morning sunrise was so magnificent…this picture doesn’t even begin to do it justice. WOW!

Grateful for our new Tuff Mutt hands-free running leash from our Secret Santa. We can’t wait to enjoy all of the miles together with this!

Very grateful for these beautiful December days with unseasonable temperatures are amazing!!

The girls and I are so grateful that Dad is home after being gone for a week.

Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!

Grateful for these little beauties!! Missing them this Christmas!!

Grateful for these love bugs!! “Give me all the treats!!”

Today I had all the excuses for not moving…
-I didn’t pack warm enough gear for the drop in temperature today.
-I should just go home and try to get Zwift working.
-I’m still not quite 100% after my back sprain.
-I don’t have a coach, so I can run tomorrow or this weekend.
-I’m tired. I should just go home and rest.
I ignored all of these excuses, put on my sweatshirt, and ran home from work. I celebrated every step, every breath of air, and every drop of sweat. And yes…I was reminded why I don’t wear cotton when I workout!!

Friday night happy hour miles + quality time with my 2 faves! My heart couldn’t be happier!

First official Zwift ride…yep, I think I’m hooked! Lots to learn, but I can see how this will help me get faster + stronger in 2020! #grateful

Grateful that yoga is a family affair in our house!

So grateful to have worked out to the point that the Normatec Recovery boots got some use!

Celebrating some yards…especially when they aren’t always easy.

Burning the sh!t I want to let go of as I prepare for 2020. I am so grateful for the Athlete Mastermind program that Jenny Hayes is putting on.

How was your month of December?! What were you grateful for last month?! Are you ready for the start of 2020?!

What’s up?! – November 2019

Published on December 2, 2019 by Kecia6 Comments

November was full of fun, gratitude, and heart! I spent time really listening to my heart and letting it guide me in my training, life experiences, and planning for 2020! Here is a snippet of what November looked like for me:

Training:

This month I decided to do whatever I wanted, when I wanted. No structured training. No 4 am wake ups until I was ready. No routines. It was awesomely awful! I swam when I wanted. I biked when I wanted. I ran when I wanted. I did intervals when I wanted. I incorporated more strength training. I spent more time with my mat. I went back to 10 minutes of core strength daily because it is a better fit for my schedule. I’ve decided I definitely thrive off of routines and consistency. While this freedom in training was much needed to reset my body and mind, it is time for me to regain the routines and consistency that I enjoy as I get ready to head into 2020.

Intention: WIN (the day)
After being away from the water for two weeks, it felt so amazing to get some #chlorinetherapy today! #wintheday

Crushing bike intervals + spending time with my fave = pure joy!

So grateful to get to run with these rad ladies at the Coeur Sports women’s run in Des Moines.

Swim: 18,900 yards (10.74 miles)
Bike: 75.4 miles
Run: 57.0 miles
Strength: 10 minutes of core daily + more strength training + yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 35 hours & 20 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing the Hillbilly Hike 1/2 Marathon. When I went into this race, I wasn’t sure if I was going to run with my friend, Robin, or try to push myself and see what I could do. I decided to let my legs tell me. They told me to go after it despite the frost + ice covered running surfaces. I’m glad I pushed myself, am happy with my results, and am looking for more opportunities to #explore + break out of my comfort zone + push myself to new limits in 2020!

SO SLICK! Photo credit: Kathy Shupe King

Another Hillbilly Hike 1/2 marathon is in the books!

Listening to:

Here is what I listened to this month:

Coeur Sports Earsplitz
–Bike Safety #itcouldbeme (featuring Triny Willerton)

KonaKamps always has me inspired and motivated!! Some of this months faves were:
–World Champion Anthony Philippe, Ironman World Championships 2019
–World Champion Jana Richtrova, Ironman World Championships 2019
–Eric Engel, Overall AG Champion, Ironman Louisville 2019
–Kristin Goett, Ironman Louisville 2019
–Rob Watson, Ironman Barcelona 2019
–Daniel Day, Ironman Louisville 2019
–World Champion Bobbe Greenberg, Ironman World Championships 2019
–Jacqui Guiliano, Overall AG Champion, Ironman Florida 2019
–Ryan Guiliano, Overall AG Champion, Ironman Florida 2019

The Same 24 Hours:
–Notes on Nonsense: Hair Color is Bullsh*t
–Notes on Nonsense: Destinations are Bullsh*t
–Notes on Nonsense: Kids are (Really) Bullsh*t
–Notes on Nonsense: Positive Vibes are BS
–Nir Eyal: Indestractible
–Danielle LaPorte: The Desire Map and Her 24 Hours
–Sarah Ban Breanthnach: Simple Abundance, Shoes & Gratitude

Endurance Planet:
–Sub 2-Relay, HRV Guided Training, How to Approach Hill on MAF, Ironman After 50, and Quelling Anxiety around those ‘What If’ Thoughts

Clean Sport Collective:
–Frank Shorter, 2-time Olympic Medalist in the Marathon
–Frank Shorter, Part 2
–Mary Cain Tells Us Her Story
–Amelia Boone, 4-Time OCR World Champion

Kelsey Abbott brought on:
–Andrea Owen
–Kate Marolt

Ironwomen Podcast has so many amazing women on!
–Ignite the Fire – Renee Kiley
–Respect the Race – Ellie Salthouse
–Chasing Gold – Emma Coburn

Rich Roll brought on:
–Dean Karnazes Is Running For Good: Lessons On Longevity & Embracing Discomfort
–He Ran Across America – On Plants with Robbie Balenger

Michael Gervais has brought some amazing people on his Finding Mastery podcast:
–Angela Naeth on Discovery and Acceptance
–Mick Fanning on Hard Work, Resiliency, and Sacrifice
–Ronnie Lott on Exhausting Every Moment

The Bek and Siri Show brought on:
–Dr. Stacy Sims – Women are NOT Small Men
–Siri’s Secret Sauce

Run4PRs:
–Why you NEED to take time off after a marathon
–Optimizing Your Offseason to Become Faster
–Goal Setting & Reaching Your Potential
–Natural Speed, Durability, & Mental Toughness: Assessing Your Strengths & Weaknesses
–Winter Running: Snow, Ice or Treadmill?

Reading:

80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels by Matt Fitzgerald and David Warden is for triathletes of all levels helping them balance training intensity to maximize performance. “Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.”

The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage by Mel Robbins provides you with tools to create action and change. “Throughout your life, you’ve had parents, coaches, teachers, friends, and mentors who have pushed you to be better than your excuses and bigger than your fears. What if the secret to having the confidence and courage to enrich your life and work is simply knowing how to push yourself? Using the science of habits, riveting stories, and surprising facts from some of the most famous moments in history, art, and business, Mel Robbins will explain the power of a “push moment”. Then, she’ll give you one simple tool you can use to become your greatest self. It takes just five seconds to use this tool, and every time you do you’ll be in great company. More than eight million people have watched Mel’s TEDx Talk, and executives inside of the world’s largest brands are using the tool to increase productivity, collaboration, and engagement. In The 5 Second Rule, you’ll discover it takes just five seconds to:

Become confident
Break the habit of procrastination and self-doubt
Beat fear and uncertainty
Stop worrying and feel happier
Share your ideas with courage

The 5 Second Rule is a simple, one-size-fits-all solution for the one problem we all face – we hold ourselves back. The secret isn’t knowing what to do – it’s knowing how to make yourself do it.”

Two Concepts to Guide Your Off-season Training by Matt Edwards is full of some great information for things you can do in the off-season to better prepare yourself for the coming season. During your off-season, take time to focus on technique, strength training, your weakness, and endurance.

6 Ways to Avoid “Bad Race Blues” by Mackenzie Madison has some great tips for getting back on track after a “bad” race and “avoid feeling mentally stuck in a previous disappointment.”

How to Master Your Athletes’ Motivation by Jamie Blanchfield is very insightful on what influences motivation and what enhances motivation. Motivation ebbs and flows with changes in life, training, work, etc. Self efficacy is key to motivation and success.

Feeling Stuck: Regain Momentum Using This Simple Sport Psych Tool by Carrie Cheadle is a great way to assess the change you want to make. What do you want to stop doing, what do you want to start doing, and what do you want to continue doing to create the change you desire?

Inspire Your Gratitude Practice with These Gratitude Journal Prompts by Jiji Lee has some amazing tips for how to start your gratitude journal and prompts to get you going when/if you get stuck.

Attitude of Gratitude:

I’m beyond grateful, humbled, blessed, and honored to be a Coeur Sports ambassador for my 6th year! 2020 is going to be amazing!

So grateful for Friday happy hour swims with my fave!

I’m so grateful for a strong body + mind so I can do what I love!

Sunday mornings are for snuggles and Sudoku! Grateful for my snuggle buddy!

Grateful for some recovery yards to loosen up the stiff body after yesterday’s 1/2 marathon!

So grateful to be getting back to the weights and strength training the entire body!

So grateful for warm boots when there is snow on the ground and the windchill is -1*F on my walk into work.

Grateful for the opportunity to ride the horse carriage at Snow Magic.

Getting the opportunity to run with new ladies at the Coeur Sports women’s run was a fantastic way to start the day! SO grateful!

Looking for a way to make squats (or wall sits if you don’t have suspended straps) more challenging?! Add a dog to the mix! Basil LOVES to help, but sometimes her version of helping creates more of a challenge for me. Grateful for her unconditional love and support!

Grateful for Nick with Vitality Massage for the recovery time I needed.

Grateful to get to cheer these two on at their swim meet!

So grateful for my Coeur Sports teammate, Triny, and the work she is doing to make roads safer for everyone!

Grateful for time on my mat with Robin by my side!

Grateful for a morning run with my fave!

Grateful for spending time with my SBT suspension trainer and building strength!

I love sushi! So grateful for this yummy goodness!

So grateful that Mom came down to join us for an evening of joy + entertainment!

Wow! This was a great show! Grateful I got to experience it!

Anytime I get to spend in the water is time that I find calm and peace! So grateful!

Grateful for this girl’s friendship! Morning miles + girl talk are icing on the cake! What a perfect start to the day + week!

“Follow your heart. Life is too short to be sidetracked by the things everyone else wants you to do.” ~Unknown
My heart speaks swim/bike/run! It brings me calm, it brings me joy, it builds self confidence, it often teaches me something new, it breeds discipline, it connects me with others, it forces me to be more courageous, it allows me the freedom to mess up & still end up ok, it provides me an outlet, it makes me stronger – physically and mentally, it fills me with gratitude, and SO much more! What does your heart say?! Do you listen?!

I love digging deep and feeling the accomplishment of overcoming obstacles and achieving something that once seemed impossible! I’m so grateful my body allows me to push it!

So grateful for these peeps (and Basil) to run with before devouring all of the yummy Thanksgiving food!

Friendsgiving! SO grateful for my framily!

So grateful for this framily! I can’t believe how much these two have grown!

Now that Thanksgiving is over, the tree is up. I’m grateful for making all of the 2019 memories (that are documented with medals on our tree) and the bright lights that remind us to always shine bright and give our best in everything we do!

Intention: I get to
It isn’t always easy. Mother Nature threw down some 38-40*F temps, rain, and winds (hello IMLou 2018 weather). She likes to think that she holds the power, BUT SHE’S WRONG! I hold the power when I keep the mental chatter positive!

How was your month of November?! What were you grateful for last month?!

What’s up?! – October 2019

Published on November 4, 2019 by Kecia4 Comments

October was a roller coaster ride. It was full of some really high highs, and some pretty low lows. I’m happy to be moving into November, figuring out what “normal” is for us, planning for 2020, and preparing for winter.

Training:

This month I took part in the Coretober Challenge that Multisport Mastery + JHC Coaching put together. It was a good challenge for me. I have been doing 10 minutes of core strength daily for nearly 2 years (with the few exceptions around race days or when I have been sick), so the extra 5 minutes was a definite challenge for the first week or two, but I’m so glad I took part in this challenge!

Grateful to have my Friday night happy hour swims back in my schedule!

Grateful for my reminder to believe in myself and what I am doing!

Intention: Gratitude
15 miles for my Friday happy hour in 30+ mph winds. Some of my gratitude thoughts while running:
*I’m grateful for a strong body + mind.
*I’m grateful for warm temps + sunshine.
*I’m grateful for completely new running routes.
*I’m grateful for a job that I love.
*I’m grateful for Halloween decorations to keep me entertained.
*I’m grateful to have my long run done before the rain shows up this weekend.
*I’m grateful for the beautiful fall colors.

Swim: 13,850 yards (7.87 miles)
Bike: 90.7 miles
Run: 78.3 miles
Strength: 15 minutes of core daily + some yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 31 hours & 52 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including being at my first IRONMAN race that I wasn’t racing or volunteering (aka working) on race day. This was WAY out of my comfort zone!! I struggled going to this event knowing that I wasn’t racing (when I originally was suppose to be toeing the start line). I wanted to race SO badly, but also knew that this race had to be different for me. I had to use this race to explore. Explore being involved in IRONMAN without racing. Explore being involved in IRONMAN without volunteering and “working” on race day. Explore what is deep in my heart. Explore living my truth. So many memories were made, perspective was gained, and laughter in Lou filled my heart. I’ll have more on what I learned down the road.

Ironman Louisville from a new perspective. What a fun day! Congrats Rob on your amazing race!

Listening to:

I am finding that I love to listen to podcasts while I set up and tear down labs at work, so if you have any suggestions, please send them my way! Here is what I listened to this month:

Coeur Sports Earsplitz
–Coeur at Kona 2019 (Chapter 1: Benedict, Donato, Colville, Simmons)
–Coeur at Kona 2019 (Chapter 2: Perkins, Sophiea, Flynn, Ritchie)

KonaKamps always has me inspired and motivated!! Some of this months faves were:
–Jon Morton, Ironman Wisconsin 2019
–Amanda Marek, Ironman Wisconsin 2019
–Evan Wetzel, Ironman Wisconsin 2019
–Michele Sorenson, Ironman Vichy 2019
–Jacob Barnes, Kona 2019 Preview
–Michelle Enslin, Kona 2019 Preview
–Daniel McParland, Kona 2019 Preview
–Jess Perry, Kona 2019 Preview
–Jana Richtrova, Kona 2019 Preview
–Ray Picard, Overall Champion, Ironman Canada 2019
–World Champion Aaron Tomasz, Ironman World Championships 2019
–World Champion Natia Van Heerden, Ironman World Championships 2019
–Overall World Champion Ruth Purbrook, Ironman World Championships 2019
–World Champion Kevin Fergusson, Ironman World Championships 2019
–World Champion Mary Mitchell, Ironman World Championships 2019
–World Champion Gill Fullen, Ironman World Championships 2019
–Liza Rachetto, Overall AG Champion, Ironman Louisville 2019

Endurance Planet:
–Julie Moss: The Crawl of Fame, and Finding Purpose and Personal Growth Through Sport
–Kona Special: Race Recap of the 2019 Ironman World Championships with Thorsten Radde

Clean Sport Collective interviewed Kara and Adam Goucher on the 4-year bans for Salazar/Brown for Doping Violations. If you want to support anti-doping in sport, you need to take a stand. Invest your money in brands that have taken the pledge to support the pursuit of clean sport and athletics through. Tyler Hamilton, Convicted Doper and Whistleblower in Cycling was also interviewed by Clean Sport Collective. Tyler is a former professional cyclist who received two doping bans while competing, gave back his Olympic gold medal, and eventually testified against Lance Armstrong in the federal case against him.

Kelsey Abbott brought CrisMarie Campbell and Susan Clarke onto the Find Your Awesome Podcast. Susan said something that really hit home with me, “Speaking up is more important than shutting up and dying.”

Ironwomen Podcast has so many amazing women on!
–Living the Dream – Kim Morrison
–The Kona Show – Ana Lidia Borba
–Follow Your Heart – Liz Baugher

Rich Roll brought on Amelia Boone. She is the most decorated and dominate female in obstacle course racing. She struggles with childhood trauma and an eating disorder. “I don’t want to be ‘the eating disorder recovery girl’, I don’t want to be ‘the athlete’. This is just me. I am super flawed, I’m super complex, just like everybody else out there.”

Michael Gervais has brought some amazing people on his Finding Mastery podcast:
–Apollo Ohno on Competition, Olympic Greatness, and Transitions

Lone Wolf – Motivational Video For All Those Fighting Battles Alone with Tony Robbins is very insightful. I was moved by this piece and am going to implement some of the rituals he was addressing in this video.

Reading:

“Where the Crawdads Sing” by Delia Owens is captivating. It was the perfect book to take me away into another world. “For years, rumors of the “Marsh Girl” have haunted Barkley Cove, a quiet town on the North Carolina coast. So in late 1969, when handsome Chase Andrews is found dead, the locals immediately suspect Kya Clark, the so-called Marsh Girl. But Kya is not what they say. Sensitive and intelligent, she has survived for years alone in the marsh that she calls home, finding friends in the gulls and lessons in the sand. Then the time comes when she yearns to be touched and loved. When two young men from town become intrigued by her wild beauty, Kya opens herself to a new life – until the unthinkable happens.”

“Snap, Crackle, Pop: My Road to IRONMAN Kona 2019” by Barbara Perkins was highlighted by USA Triathlon this month. Barbara is one of my Coeur Sports teammates who qualified for the IRONMAN World Championships at IRONMAN Santa Rosa in May. She has overcome some obstacles to get to the start of the IRONMAN World Championships, but as Barb says, “Each of us deals with our own set of circumstances, injury, bike mishaps and more. You have to trust that you have done (mostly) everything in your power to get to that start line happy and healthy. Enjoy the day! Celebrate the moment! Because hey, this is actually happening.” This is a good reminder that I GET TO DO THIS SPORT! ❤

“Manage Your Personal Energy to Improve the Quality of Life” by Darius Foroux is a great reminder that when we do things that energize us (even if we don’t feel energized when doing it), we empower ourselves. We need to focus on the 20% of the activities that improve the quality of our lives and incorporate these activities into our lives at least 80% of the time. “What is one thing I can do today to improve my mood?”

“Triumph Over Heartbreak: My Kona 2019 Story” by Barbara Perkins was highlighted by USA Triathlon this month. As I mentioned above, Barbara is one of my Coeur Sports teammates who qualified for and competed in the IRONMAN World Championships. She is a fierce competitor and warrior. “You will find your true, innermost self out in the lava fields of the IRONMAN World Championship course. Some people will fall victim to the brutal conditions. They will give up, but others will conquer the course and everything inside them that doubted they could make it there. Most will come away with some itch left unscratched, drawn again to the island to discover its unique possibilities.”

Attitude of Gratitude:

Grateful for a dog that loves to run and is sad when I run on the treadmill.

Grateful to have a treadmill to run on in our basement when the weather is bad.

Grateful for my body to allow me to push it even when I have ALL. OF. THE. EXCUSES. TO. NOT. SHOW. UP!

Grateful to have my CECs done for my personal training certification!

So grateful to have such an amazing running buddy! Basil is my girl and she definitely LOVES to run!

Grateful to see on our calendar that I DON’T have parent teacher conferences this year!

Grateful to have Sound Probiotics boosting my immune health!

Grateful for my Normatec Recovery boots to flush out the legs post long run!

Intention: Strong
8.5 miles with 4×4 minute Z4 interval paces of:
8:00/mile
7:53/mile
7:41/mile
7:30/mile
.
Grateful to be finding some speed again in these legs!

Surprise!! So grateful to have friends that we can ride our bikes and crash their party!! Miss this girl beyond words now that we aren’t right next door to each other, but she’ll always be one of my “sisters.”

Intention: Courage
The goal was to start off easy + negative split the first 6 miles and run the last mile easy. I would say this was a success!! Grateful to my body for allowing me to push myself + the beautiful weather today!!

Intention: Courage
Grateful to my Courage flower from Fellow Flowers for the constant reminder to be courageous on this run!!

Grateful for this beautiful morning sunrise on our way to Lou.

Grateful to spend the weekend with my girlfriend + Coeur Sports teammate, Erika.

Grateful to experience IRONMAN Louisville weekend + SO MUCH LAUGHTER with this crew.

Grateful I go to volunteer at registration on Friday morning with this crew.

Grateful I got to turn social media friends into real friends! So awesome to meet Kristen in person!

Grateful we got to meet up with our Coeur Sports sister, Erin on the bike course!

Grateful my fave enjoys having loads of fun! Our outfits got lots of laughs and cheers from the athletes!

So grateful for Nick at Vitality Massage to help keep me active + healthy!

Grateful for the beautiful fall colors that showed up a bit later than normal.

I’m so grateful for friends that like to try something new. Glass blowing is so much fun and I got to make a beautiful pumpkin for fall.

Grateful for the guidance and knowledge of a skilled glass blower to help me make my pumpkin.

Grateful that I am FINALLY able to do “knee to nose” during yoga.

Thank you to Robin and Basil for 8 BEAUTIFUL fall, morning miles with me!

Grateful that my fave likes to play in the pool post swim!

Grateful for Triny and the #itcouldbeme campaign to help make roads safer for everyone!

Grateful that our girls love to go to the parade and enjoy the socialization.

Grateful for my babies, beautiful fall colors, and fall walks!

Grateful for fall campfires…even if the fall season was EXTREMELY short this year!

Life is a roller coaster ride full of highs and lows. I’m grateful for good people to help lift me up and run with me when I’m at a low. 6 beautiful fall/early winter miles this am with my faves!

Grateful to connect with my mat and the intention of fear.

Grateful to reconnect with my inner Arial.

Grateful for early morning rides with my fave!

Grateful for some easy miles off the bike to start my day!

How was your month of October?! What were you grateful for last month?!

What’s up?! – August 2019

Published on September 4, 2019 by Kecia4 Comments

August was an uncomfortable month. I’m changing things up. I don’t want to swim/bike/run because that is what I have known for so long and what I think I SHOULD do. I want it to be something that I really WANT to do. So I took a step back to dig deep within myself and search my soul to try to figure out what it is that truly makes me happy and lights my fire. It is a process. One that I struggle to be patient with, but I believe that time will give me the clarity that I need for how and where to move forward.

Training:

After Ironman Lake Placid at the end of July, I strived to find more balance. As a result, my training wasn’t top priority this month. I took some time to figure out what I TRULY WANT and where I WANT to go, but I have learned that I really do LOVE swim/bike/run and can’t imagine my life without them in it.

Swimming (exercise really) is ALWAYS better with friends! Grateful for pool shenanigans with these two peeps!

Truth: I rode 32 miles after work. I had lots of time to think. I realized just how much I REALLY do LOVE to ride my bicycle when I do it my way. I love the open roads, the wind in my face, the sun on my back, and the freedom I feel!

This was my favorite run so far this year! I found peace, freedom, and oh so much joy on the trails. I couldn’t stop smiling! It is exactly what I needed!

Swim: 8132 yards (4.62 miles)
Bike: 92.8 miles
Run: 28.8 miles
Strength: 10 minutes of core daily + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 19 hours & 20 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including recreating triathlon and sport as my happy place! With the uncertainty of where I want to go with sport, I have taken a break from coaching. Kelly, with Ever Racing, has been AMAZING for me! We developed a great coach/athlete relationship over the last couple of years. She has helped me get the strongest + fittest I have ever been. I am forever grateful for her knowledge, guidance, support, and commitment to me!

Because I am recreating triathlon and sport as my happy place, I invited a dear friend (and former colleague) to complete the Bluff Creek Triathlon with me. I wanted to do this race with the only goals of having fun + finishing with Traci! When you are committed to crossing the finish line with someone else and your only focus is to help them get to the finish line, it gives you new purpose, removes the pressure, and opens space for a LOT more fun!! I am so grateful she said “yes” to this adventure and so proud of her for her perseverance and fortitude!! Congratulations Traci on your 1st place podium finish in your division!!

We both made the podium in our divisions!

Listening to:

With my new job, I am able to listen to lots of podcasts as I set up and tear down labs. I am finding that I really enjoy this, so if you have any suggestions, please send them my way!

KonaKamps always has me inspired and motivated!! Some of this months faves were:
Jennifer Campbell, Santa Rosa 2019
Clarice Chastang Lorenzini, Ironman Boulder 2019
Tom Oosterdijk, Overall Champion, Ironman Cork 2019
Daniel McParland, Ironman Cork 2019

Coeur Sports EarSplitz Podcast featured Kate Bevilaqua “Achieving the Difficult” is full of inspiration! Kate is the Ultraman World Champion. In case you are wondering, the Ultraman covers 320 miles on the Big Island of Hawaii. It includes 6.2 miles of swimming + 261.4 miles of biking + 52.4 miles of running over 3 days. WOW!!!

The TEDx Talk with Mel Robbins How to Stop Screwing Yourself Over is spot on! “Your soul needs exploration and growth.” It sure does! Routine and monotony are boring!

The 5 Second Rule to Change Your Life with Mel Robbins and Lewis Howes is eye opening! WOW!

The TEDx Talk with Germaine Gaspard The Power of Using Your Pain to Fuel Your Success had me nodding my head A LOT!! “The moment that I decided to be the author of my story rather than a character in it is the moment that my pain began to evolve into my power. To do this, I had to love myself enough to walk away from anything and everything that required me to be and play small.” WOW!! YES!!

Share the Road: How Cities Can Keep Cyclists Safe is a great listen! We need to stop separating motorists from cyclists. We are all people trying to get from point A to point B. We all have people in our lives who love us and whom we love. Please remember that it isn’t just a bike out on the road, it is a person on a bike. #itcouldbeme

Rich Roll has a lot of great guests on his show. Recently he brought Gwen Jorgensen onto the show and it was AMAZING!! Gwen Jorgensen’s Champion Mindset: Big Dreams, Taking Risks, and Following Your Heart is full of lots of snippets that anyone can relate to sport and life. ❤

Kelsey Abbott brought Sarah Nannen on her Find Your Awesome podcast. “Sarah became a military widow and solo mom of four young children in 2014 when her husband died in an aviation accident. Her journey through grief opened her eyes to a renegade way of living life that goes beyond just surviving the ride. This idea now informs her work with people breaking through their limitations to live extraordinary lives.” Sarah has some amazing insights that don’t simply relate to loss and grief, but can relate to all areas of life. “Life is full of hard stuff. So, if we’re not going to have some pleasure along the way, then we’re missing the point.” ~Sarah Nannen

Ironwomen Podcast has so many amazing women on! Amanda Wendorff is a must listen to! Amanda addresses how she overcame many obstacles thrown her way in 2018 to get to the top step of the podium at Ironman Cork in 2019. Paula Findlay is such an inspiration as she talks about transitioning from ITU to 70.3 racing, overcoming injuries, and how she handles pressure. Believe in your best is full of great nuggets that any athlete can benefit from!

Reading:

“A tribute to Bethany – Keep triathlon fun” by Marni Sumbal is a great reminder that we should keep fun in the sport of triathlon. “When you have fun and truly enjoy yourself, you are more capable of dealing with everything else in life and there’s purpose with your training and racing. We all know that life isn’t always fun. Life is tough. It’s often serious, sad and difficult. Triathlon is a beautiful escape from life. Triathlon shouldn’t be all serious and hard work. Sure, being dedicating and working hard makes you a better athlete but if you are overly serious, competitive and extreme, you probably aren’t having much fun.”

Ghost by Jason Reynolds is a quick, easy read and written at a level that is perfect for adolescent individuals. “Ghost wants to be the fastest sprinter on his elite middle school track team, but his past is slowing him down in this first electrifying novel of a brand-new series from Coretta Scott King/John Steptoe Award–winning author Jason Reynolds.
Ghost. Lu. Patina. Sunny. Four kids from wildly different backgrounds with personalities that are explosive when they clash. But they are also four kids chosen for an elite middle school track team—a team that could qualify them for the Junior Olympics if they can get their acts together. They all have a lot to lose, but they also have a lot to prove, not only to each other, but to themselves.
Running. That’s all Ghost (real name Castle Cranshaw) has ever known. But Ghost has been running for the wrong reasons—it all started with running away from his father, who, when Ghost was a very little boy, chased him and his mother through their apartment, then down the street, with a loaded gun, aiming to kill. Since then, Ghost has been the one causing problems—and running away from them—until he meets Coach, an ex-Olympic Medalist who sees something in Ghost: crazy natural talent. If Ghost can stay on track, literally and figuratively, he could be the best sprinter in the city. Can Ghost harness his raw talent for speed, or will his past finally catch up to him?”

Coeur Sports had a blog post, We’re Outspoken about Inclusivity, that REALLY tugged at my heartstrings. I see so many people shy away from doing a triathlon because they fear the unknown and when they do finally show up on race day, there are other athletes who are rude and sometimes down right mean to them when they ask questions or try to interact with them. Why can’t we all be encouraging and inclusive?! There was a day when each one of us was a newbie in the sport. Do you remember your first triathlon?! Please, please, please be nice and help a fellow athlete out!!

Attitude of Gratitude:

Grateful that my fave enjoys the same things I do. Hiking to the falls post Ironman only resulted in a few minor scratches due to tired legs and falling.

Grateful we got to explore part of Skaneateles, NY via a boat tour.

So happy to be on the open water! You can take the girl off of the lake, but you can’t take the lake out of the girl!

So grateful we got to spend some time with two of our favorite people! Can’t wait to spend more time with you in September!

I missed my baby girl SO MUCH while on vacation! I am so grateful she missed me too!

SO GRATEFUL to be going back to a job that I LOVE after a 3 week vacation

Ah…Sushi and the best company are two amazing ways to end the day!

Grateful to play in the water with my fave by my side and not feel the pressure of structured training.

Grateful for a BEAUTIFUL evening to listen to our friend play live music at our local Coop!

Grateful for BEAUTIFUL morning sunrises!!

Grateful for my standing desk at work. It is nice to have the option to work from different positions when I am at my desk.

SO GRATEFUL I GOT to pound the pavement for a few miles after work for the pure joy of running and not because I SHOULD or HAVE TO.

Grateful for family fun at the Iowa State Fair!

Grateful that the big “kids” still like to play and have fun like little kids!

Grateful for the Heritage Farm recognition at the Iowa State Fair. The family farm has been in the same family for 150 years.

“Smile for the camera, Traci!” SO GRATEFUL that I got to do the Bluff Creek Triathlon with this fantabulous lady!!
Photo Credit: Dave Mable

So grateful to Steena for thinking of me and sending me this perfect reminder to “live my truth”!! Fellow Flowers

So grateful that I got to run with Robin! I love the early morning sunrises, the fresh air, the conversations, the community, the sounds of feet hitting the pavement, sweating together, and the hugs at the end!

Grateful for the lunch date at the food truck with my fave…one of the many advantages of us both working on campus!!

Grateful for time picking berries with loved ones!! Fresh fruit…YUMMMM!!

Grateful for time on the water with some of my loved ones!

Grateful to get to spend the weekend with these peeps!!

Grateful that my twin nieces want to come visit us and adventure with us!!

I have some of the best people in my life! Grateful Erika is sharing with me courage, clarity, and balance as I #livemytruth

Love this dog so much! She keeps the play in playful and I am forever grateful for her youth and spunk!

Nature’s beauty is everywhere…even on my short walk from the car to my building on Iowa State’s Campus. Grateful to love my job!

Grateful to see the early morning painted sky!

SO GRATEFUL to run with my faves at home home! Love them and the lake!

Grateful to get to reconnect with my mat on the lake with my fave + my Dad.

I absolutely LOVE swimming at home home! So grateful for this magical opportunity!

I am blessed beyond words to have such an amazing partner in life!

How was your month of August?! What were you grateful for last month?! What things do you do to maintain balance in your life?!

What’s up?! – July 2019

Published on August 12, 2019 by Kecia2 Comments

VACATION!! That was the theme of July!! We made so many amazing memories as we traveled in the Northeast and even into Canada!! #ktneadventures

Training:

I had another SOLID month of training!! I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…30 weeks and counting!! BOOM!!

Mirror Lake is the best place to swim…EVER!! It makes my heart SO happy!!

So grateful to ride the Ironman Lake Placid bike course with my fave!

Running along Niagara Falls was a real highlight! It isn’t everyday you get to run along the falls! #wearesosmall

Swim: 32,519 yards (18.48 miles)
Bike: 400 miles
Run: 102 miles
Strength: 10 minutes of core daily (except around Ironman Lake Placid per coach’s instructions) + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 60 hours & 40 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing #IMLP!! Race day in Lake Placid did not disappoint! It gave me time to really dig deep within myself to explore what I truly want from life. It gave me quality time with my fave. It opened my eyes and heart to new beginnings. It made me realize now is the time for me to live my life instead of survive it! You can read more about my race day here.

Grateful for this finish line with my Fave by my side! Photo credit: FinisherPix

I am SO proud of the Iron Hippie for his accomplishments this racing season! He overcame so many challenges to get to this finish line! Photo credit: FinisherPix

Listening to:

KonaKamps always has me inspired and motivated!! Some of this months faves were:
Barbara Perkins, Ironman Santa Rosa 2019
Ailsa Mcdonald, Ironman Santa Rosa 2019

In the #HURDLEMOMENT: These Few Words Can Change Your Life with Emily Abbate, she addresses the power of mantras. When you choose or make a mantra, use the word “you” not “I” to reduce the stress on you. I love “All it takes is all you’ve got,” which is one of Emily’s mantras.

The Ted Talk with Guy Winch, How to practice emotional first aid, addresses how important it is to not only focus on our physical health, but also on our mental health. If your mind tries to convince you that you can’t succeed at something, you will believe it, which is why so many people do not live to their true potential. It is important to change our thinking so our mind can and will convince us that we can succeed instead of fail.

Reading:

Self-doubt can actually help you bloom and it all starts with how you talk to yourself by Rich Karlgaard is very insightful.

Katie Ledecky’s Willingness to Fail is Her Greatest Talent by Olivier Poirier-Leroy is also super insightful. “For Ledecky, it’s not enough to work hard, it’s about being willing to fail, to push herself to the point of failure over and over again and not get discouraged.”

Where are you “parking” your thoughts? by Carrie Cheadle is a good reminder to stay on the positive side and feed the athlete. “Where have I been parking my thoughts lately?
Am I choosing to park my thoughts in a place consumed with obstacles, or am I choosing to park my thoughts in a place filled with opportunities?
Is it time to choose a different parking spot?”

Some Choose Darkness by Charlie Donlea is a great read! “The truth is easy to miss, even when it’s right in front of us. As a forensic reconstructionist, Rory Moore sheds light on cold-case homicides by piecing together crime scene details others fail to see. Cleaning out her late father’s law office a week after his burial, she receives a call that plunges her into a decades-old case come to life once more.
In the summer of 1979, five Chicago women went missing. The predator, nicknamed The Thief, left no bodies and no clues behind—until police received a package from a mysterious woman named Angela Mitchell, whose unorthodox investigation skills appear to have led to his identity. But before they could question her, Angela disappeared. Forty years later, The Thief is about to be paroled for Angela’s murder—the only crime the DA could pin on him. But the cryptic file Rory finds in her father’s law office suggests there is more to the case, and Angela Mitchell, than what was fed to the public, the details of which have been buried for four decades.
Rory’s talents are tested as she begins reconstructing Angela’s last days. Making one startling discovery after another, Rory becomes helplessly entangled in the enigma of Angela Mitchell and what happened to her. Drawing connections between the past and present, Rory uncovers dark truths about the reclusive victim, her father, and the man called The Thief that send her down a twisting trail where things may not be as they appear. As she continues to dig, even Rory can’t be prepared for the full, terrifying truth that is emerging . . .”

Attitude of Gratitude:

Grateful I got to see my twin nieces…even if the circumstances weren’t the best.

Grandma got most of the cousins together, but she wasn’t able to get me into Hawkeye apparel.

Grateful to spend time on 2 wheels with my fave for 6 hours!!

Knocking out the last really big training day before #IMLP!!

Grateful to score this sweet treadmill from friends that moved to the Bay Area.

Grateful we got to enjoy sushi before leaving Iowa.

Grateful for the first ripe homegrown tomato from our garden before leaving on vacation!

Grateful we can get so much stuff in our car and travel across the country.

Grateful I get to run in new locations. This gravel road in Canton, Michigan.

SO GRATEFUL we got to enjoy a few days with some of our favorite people. Only wish we lived closer together and got to spend more time with Erika, Rob, and their girls!

Grateful Coeur Sports brought Erika and I together 2 years ago!

Grateful to play tourists for a day! Taking the boat tour and getting up close and personal with the falls was fun!

I’m so lucky and grateful that I get to make memories with my fave!

Grateful to celebrate 9 years of marriage to this wonderful man exploring Niagara Falls!

The white water river walk is pretty amazing!

Such a fun day in Niagara Falls with my fave!

Going behind the falls…WOW! We are so small compared to the vastness and power that these falls possess!

Celebrating 9 years of marriage with a high class dinner (this was my first time ever eating at a place with a restroom attendant).

Getting to stay on the 39th floor above the falls provided some amazing views and a perfect place to watch the evening fireworks.

We made it to Lake Placid in time for a short shake out run before the sunset.

We made it to Lake Placid! Love this place!

Swimming in my favorite place makes my heart happy!

Life on 2 wheels in the mountains brings me pure joy!

Nothing better than 2 wheels and fresh mountain air!!

So grateful for this amazing Coeur Sports Sunset Strip kit. The colors stand out!

Grateful I got to play lots of cards with my fave!!

Wrapping up my last “long” run in Lake Placid on the Ironman Lake Placid run course. So beautiful!!

Exploring some falls off of the Ironman Lake Placid bike course.

The sound of running water and the smell of fresh air is where it’s at!

Kicking the feet up and relaxing in our Normatec Recovery boots.

Grateful for beautiful views atop Whiteface Mountain with my fave at my side.

Grateful for amazing experiences and memories made.

Grateful to Tim Chien at Balanced Bodywork & Massage for an amazing pre-race and post race massage!

Grateful I get to do life with this guy! Happy 40th to the Iron Hippie!

Grateful to know how to clean my bike and be confident to do it myself.

Grateful for my Coeur Sports sister, Amy Farrell! What an amazing human being!

Grateful for another Ironman adventure together!

Grateful I am confident enough to run in the Underpants Run down Main Street in Lake Placid!

Grateful for celebratory beers and another finish line.

Grateful for fun opportunities with free music and beautiful views!

How was your month of July?! What were you grateful for last month?! Where is your favorite vacation spot?!

What’s up?! – June 2019

Published on July 3, 2019July 3, 2019 by Kecia8 Comments

Wow!! What a month!! I officially ended my 8th grade science teaching career, started my new career as the Teaching Laboratory Coordinator for the Physics and Astronomy Department at Iowa State University, put in some big training for #IMLP and #IMLou, helped coordinate and put on the inaugural Ames Triathlon event, had some difficult conversations with those that I love, and had a blast while I lived in the moment as much as possible.

Training:

Swimming outside under the sun in the 50 meter pool is something I really miss this summer!! It is nice to do this on Saturday’s when I can!!

Riding in Minnesota, but the lake to my left is in Iowa. Love this route!

Today marks the last time I’ll run from the middle school as my place of employment.

I had another SOLID month of training!! I completed 10 minutes of core strength daily + 3 minutes of meditation daily + I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…26 weeks and counting!! BOOM!!

Swim: 36,691 yards (20.8 miles)
Bike: 391 miles
Run: 101 miles
Strength: 10 minutes of core daily + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 60 hours & 19 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including having some tough conversations with those that I love. It is like having a China cabinet full of China leaning against the doors. You know when you open the doors all of the dishes are going to crash to the floor and make a big mess. BUT it will also open up a LOT of space for new China. How long do you wait to open the door to free up this space? Everyone is different. Some choose to leave the doors closed forever and never free up the space. I am grateful that I have opened those doors and created a lot of space in my China cabinet.

Listening to:

KonaKamps always has me inspired and motivated!! Some of this months faves were:
Kampsite: Ginny Cataldi on Overcoming Obstacles
Kampsite: Rebecca McKee on Mental Toughness
Kampsite: Rebecca McKee on Constant Learning

Coeur Sports Earsplitz Podcast recently brought on Bob Babbit, who is a LEGEND in triathlon and endurance sports! He talked about visualization, gave great tips on balance, and the founding + progress of the Challenged Athletes’ Foundation (CAF).

Reading:

This month I have been rereading my Harry Potter series. I love these books and have probably read them a dozen times, but I’m sure I will read them a dozen more!

Loving:

My new job! I am so grateful that I made the leap and decided to change careers. This seems to be a perfect fit…the people, the work, the hours. I’m looking forward to learning more as I go and making the Physics Department my “home” in the coming years.

Looking forward to:

Our vacation! With the start of July, comes the excitement for our 3 week vacation! We will be heading to the northeast again this year…Detroit, Michigan, Niagara Falls (Canada side), Lake Placid, NY, Finger Lakes region, Cooperstown, NY…lots to see and do with #IMLP sandwiched in the mix! #KTNEAdventures

Attitude of Gratitude:

Sometimes it takes a little encouragement to complete a tough workout!! High fives all around!!

Grateful to spend my last days of teaching with my feet up in my Normatec boots next to my colleague and friend! I already miss seeing her everyday!

Post 100 mile ride playtime! So grateful to have my fave by my side through this roller coaster ride of life!!

Balancing act with my fave post run!! So grateful he is on this life journey with me!!

So grateful to be starting my new gig in Physics Hall on ISU campus!!

Grateful for the kind note and chocolates from my former substitute teacher at my new gig.

I love my new gig!! I get to set up and tear down labs, make sure equipment is running properly, and play!!

I love Basil snuggles…even when she tries to help me stretch my legs.

SUSHI!! YES PLEASE!! I’m so grateful that we get to refuel well!

We missed the sun for many days in June, so having it shine on my back while walking to work was a great feeling!

I’m grateful I got to spend a few hours with the Iron Hippie’s family

I am grateful for some long runs this month to help prepare me for #IMLP in a few weeks!

So grateful we were asked to be on the radio to promote the Ames Triathlon!

WOW!! Early morning runs with sunrises like this are TOTALLY worth it!!

Basil is checking out the Roomba. Each day she gets less and less afraid of it. I’m grateful I don’t have to spend hours vacuuming each week anymore!

Thank you to Kyle at Kyle’s Bikes for always keeping Mojo ready for race day and for getting me into some new bike shoes!!

So grateful these kids came to Ames to have dinner with us…ok, they really came to race the Ames Triathlon!! LOL!!

Watching the downtown crit races was so much fun with these peeps!!

We had an amazing day at the Ames Triathlon and couldn’t have done it without all of YOU…the athletes, volunteers, spectators, other race directors, sponsors, partners, medical support, photographers!! Thank you for making this inaugural event so special!!

Three Cheers to Allen Bierbaum and Dr. Chris Feil for helping one of our para-athletes in and out of the water at the Ames Triathlon on Sunday!!

Who’s ready to race the Ames Triathlon?! These two!! So glad my Coeur Sports sisters came to race in the inaugural Ames Triathlon event!!

Huge shout out to my Coeur Sports teammate, Michelle, for crushing the Ames Triathlon!! #befierce

Congratulations to my Coeur Sports Collective Beat teammate, Char, for knocking the Ames Triathlon out of the park!! #believe

How was your month of June?! What were you grateful for last month?!

What’s up?! – February 2019

Published on March 4, 2019 by Kecia14 Comments

February was a mixed bag with LOTS of snow (over 24 inches just in the short month of February) + turning into a hamster running on the wheel, but it was full of LOTS of good things as well. Spring is just around the corner on the calendar…hopefully Mother Nature keeps her eye on the calendar

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + I did not miss one workout last month!! BOOM!!

1000 yard straight swim right where I wanted to be!

My goal was to complete 10×1 minute Z5 repeats before failure. I successfully completed 15!! BOOM!!

I’ve spent FAR TOO MANY MILES here this month, but I’m just grateful that I have an option for running when Mother Nature’s sense of humor doesn’t match mine.

Swim: 24,200 yards (13.75 miles)
Bike: 214 miles
Run: 78.7 miles
Strength: 10 minutes of core daily + various full body strength + some yoga 🙂
Monthly Totals: 43 hours & 56 minute

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including my work life. Not only have I been exploring in training and racing this year, but in February, I accepted a new gig! At the end of this school year, I will be starting a new chapter. I am pleased to announce that I will be the Teaching Laboratory Coordinator with the Physics and Astronomy Department at Iowa State University!! I am VERY nervous to embark on a new career (I have been teaching 8th graders for 16 years…change is scary), but I am SUPER excited for this new opportunity and can’t wait to embark on this new adventure!!

Listening to:

Coeur Sports Earsplitz Podcast!! Voices (featuring Mike Reilly the voice of Ironman) is SO exciting!! He has called over 400,000 athletes across Ironman finish lines all around the world. The things he’s seen, the stories he’s learned about people and the enthusiasm he brings to each finisher over the many, many years is so exciting!! Just listening to Mike brings a HUGE smile to my face!!

KonaKamps!! Gah!! So many AMAZING podcasts dropped this month that I can’t keep up!! So many GREAT listens listed below!!
–Kampsite 1
–Jess Bramble Perry (Ironman Arizona 2018)
–Kampsite 2
–Kampsite 3
–Eryn Schmisseur (Ironman Arizona 2018)
–Kampsite 4
–Katie Colville (Ironman Cozumel 2018)
–Kampsite 5

Reading:

The Confidence Code: The Science and Art of Self -Assurance—What Women Should Know by Katty Kay and Claire Shipman is very insightful.

“In The Confidence Code, journalists Katty Kay and Claire Shipman travel to the frontiers of neuroscience on a hunt for the confidence gene and reveal surprising new research on its roots in our brains. They visit the world’s leading psychologists who explain how we can all choose to become more confident simply by taking action and courting risk, and how those actions change our physical wiring. They interview women leaders from the worlds of politics, sports, the military, and the arts to learn how they have tapped into this elemental resource. They examine how a lack of confidence impacts our leadership, success, and fulfillment.

Ultimately, they argue, while confidence is partly influenced by genetics, it is not a fixed psychological state. That’s the good news. You won’t discover it by thinking positive thoughts or by telling yourself (or your children) that you are perfect as you are. You also won’t find it by simply squaring your shoulders and faking it. But it does require a choice: less people pleasing and perfectionism and more action, risk taking, and fast failure.

Inspiring, insightful, and persuasive, The Confidence Code shows that by acting on our best instincts and by daring to be authentic, women can feel the transformative power of a life on confidence.”

Trying Something New:

Thanks to my friend and colleague, Traci, for encouraging me to try something new! We went to Art Ciccotti and made glass heart paperweights. This was my first experience with glass blowing and it was so much fun! I’m already thinking about future glass blowing experiences. 🙂

The finished product! I think they turned out pretty awesome!

Photo Shoot Time:

I am SO blessed and honored to be a part of the rad Coeur Sports #tigerteam19 mission to encourage, empower, and support women in sport + spread #heartandcourage EVERYWHERE! This year’s theme is to #befierce and remove the leash that may be holding you back and not allowing you to be your best self. It is time to #uncageyourinnerbeast ❤