My #FaveWorkout – Week 20

I was beginning to think that I wasn’t going to have a #FaveWorkout this week. It has been a week full of *meh* workouts. Not that I wasn’t challenged in my workouts…I definitely was, I just didn’t feel the *love* that I often feel with challenging workouts this week.

Thankfully last night I finally had a workout that brought me the *love* I had been missing all week. I had a challenging interval workout on the bike before teaching TRX. While walking into TRX, my legs were shaking due to the fatigue I put them through on the bike…Uh Oh…this is going to set me up for a challenging TRX class. So what did this challenge consist of?


  1. Warm up with simple squats and cross lunges
  2. Plank (90 seconds)
  3. Side Plank (75 seconds each side)
  4. Hamstring Curls (25 repetitions)
  5. Glutes and Abductors Out and Ins (25 repetitions)…video segment from 15-25 seconds
  6. Repeat Hamstring Curls (15 repetitions)
  7. Repeat Glutes and Abductors Out and Ins (15 repetitions)
  8. Pike (15 repetitions)
  9. Atomic Push-Ups (15 repetitions)
  10. Mountain Climbers (1 continuous minute)
  11. Thread the Needle (10 each side)
  12. Saw (30 seconds)
  13. Complete numbers 14-17 with one leg, before switching to the other leg
  14. Single Leg Squat with foot in stirrup (15 repetitions)
  15. Single Leg Burpees (12 repetitions)
  16. Repeat Single Leg Squat (15 repetitions)
  17. Single Leg Lunge with foot in stirrup…no jumping with this one (15 repetitions)…start the video at about 5:30
  18. Single Arm Row (15 repetitions each arm)
  19. Standing Hip Drop (18 repetitions each side)
  20. Single Leg Squat and Curtsey Lunge Combination move…one single leg squat followed by one curtsey lunge is one repetition. Complete all repetitions for one leg, before switching to the other leg (12 repetitions each leg)
  21. Bicep Curls (18 repetitions)

Upon completing this workout, I was completely exhausted and full of satisfaction for what I had accomplished! I had a couple of my regular participants (who have been regular participants in my class for over a year) tell me that this was the toughest workout we’ve done in our class. I was glad to know that I wasn’t the only one who thought it was tough and had the jello-legs feeling as we left the building 😉

What was your #FaveWorkout this week?

Check In #1

How is it already March 31? It seems like just yesterday we were celebrating the new year and looking forward to new adventures in 2015. With the passing of these first three months of 2015, it is time for me to reflect on the intentions that I set for myself for 2015.

  1. Believe…I am definitely believing more and more every day in myself, my training and my abilities. A perfect example of this happened last week when I was not sure I would be able to finish my Lucky 7s run as scheduled, but it turned out to be my #FaveWorkout because I mentally overcame barriers allowing myself to believe in my abilities and finish this workout mentally and physically strong. I want to improve upon this belief in myself by spending 5 minutes every evening focusing on my strengths, positive visualization and mantras to help me with mental strength and focus.  Don't stop believing
  2. Break down barriers…I am trying to organize and start a women’s only ride in Ames this summer on Monday evenings. I am hoping this will allow more women to become comfortable with cycling, provide them with a community of women who have similar interests, broaden their horizon on safe local cycling routes and educate them on a variety of different cycling topics. I have a lot of ideas for this…now I just need women who want to branch out of their comfort zone and ride 🙂  break down barriers
  3. Be Present…I am going to be honest…I struggle with this. I am always thinking about what is next and planning for the future. I need to slow down and be more mindful of the here and now.

Did you set intentions for yourself for 2015? Have you checked in lately to see where you are at with your intentions? What is going well? What do you still need to improve upon?

18 Weeks ’til Ironman Boulder

I can’t believe it is already the end of March…time sure does fly by!! Not to mention we are only 18 weeks out from Ironman Boulder and 10 weeks out from Legend 100 Triathlon…eek!! So this is what my week post spring break consisted of…


I was so tired that I slept in Monday morning and completed both my trainer ride and strength routine after work. The trainer ride was one that I LOVE…3 x ladder (10 minute warm up, 3×3 min Z4 (with 2 min recovery between), Spin 4 minutes, 3×2 min Z4-5 (with 90 sec recovery between), Spin 4 minutes, 3×1 min Z5 (with 60 sec recovery between), Spin 4 minutes, 4×30 sec sprint (with 30 sec recovery between), 7 minute cool down). It is a good physical challenge 🙂 #bikelove #progress




I got up Tuesday morning to run my “Lucky 7s” treadmill run. I was dreading this run, but it turned out to be my #FaveWorkout this week and gave me lots of #runlove. This workout was all about overcoming mental challenges. Ok…I’ll admit, it is full of physical challenges as well. After work I headed to the pool for some #swimlove. Typically I don’t enjoy swimming at this particular pool, but today was much better…they were refilling the pool and the water was cool. 2400 yards later, I was wishing my workout were a bit longer instead of shorter for a change 🙂



My girls love each other so much!!


I was so tired this morning! I didn’t want to get out of bed to ride, but I did and I’m very glad I did.

“If you do what you’ve always done, you’ll get what you’ve always gotten.”  ~Anthony Robbins

After a long day of school, I made my way back to the pool for some more #swimlove. I was hoping the pool would be the same temperature as yesterday, but alas the heater was working and the water was back up to the 85F range…UGH. Despite the warmer water, I still managed to enjoy my 2400 yard workout 🙂



Mya treed a squirrel, which continued to tease her...poor girl ;)
Mya treed a squirrel, which continued to tease her…poor girl 😉


I was really tired today…this was turning out to be a very long first week back at school post spring break. I decided to sleep in and skip my morning run. Sometimes listening to one’s body is really important and mine was telling me I needed sleep. After work, I had some #bikelove with a 10 x all out workout. I was super happy with this workout since I am making #progress and getting stronger with every workout. I followed this up with a full body TRX session, where we did a lot of leg work.



Friday was a rest day for everyone in our house…

I'm not sure how this is comfortable, but Basil slept like this for quite a while.
I’m not sure how this is comfortable, but Basil slept like this for quite a while.


I started my day with some core work…I finally reached 5 minutes of holding plank…WAHOO!! Then it was time to hop on the bike for a 3 hour ride followed by a 30 minute run. I love brick workouts, but this ride was a bit boring…mostly Z2 ride with only 2 x 15 minutes in Z3. The run was awesome…cold, but fun. My sister and twin nieces came down to visit us and stay with us for the weekend. They arrived at about 12:30 pm. After lunch we walked to the park and enjoyed some time in the sunshine…playing on the playground, throwing the frisbee for the dogs and playing tag. We made homemade pizza for dinner and then went to get some froyo for dessert 😉












I got up early to run some long miles, but it was raining and COLD…there is nothing worse than being cold and wet, so I went back to bed. I knew the rain was suppose to quit by 8 am, so I decided to run later in the day…it would have to be way later in the day, since my sister and I were participating in a 5K race at 11 am in Des Moines. I asked Sarah what her goal time was for the 5K and she though 45 minutes was doable. Now that I knew her goal, I decided to try and push her just a little bit. We finished in just under 42 minutes. Congratulations Sarah!! I know you can break 40 minutes next time 🙂 We met my aunts and cousin for some lunch in Des Moines before heading home. This meant the Iron Hippie and I went out for our long run at 3 pm. It was about 57F, which was nice, but the winds were sustained at 28 mph with gusts up to 40 mph. Can you say WINDY?!?!?! I was just grateful to be running outside in the sunshine and in a tank top and shorts.






Legs up a wall staring at Ironman motivation post long run

Weekly Totals:

Swim: 4800 yards

Bike: 91.7 miles

Run: 22.2 miles

Strength Training: 2:15:00

Total Time: 14 hours & 15 minutes

How was your week of training? What were the highlights of your week?

My #FaveWorkout – Week 19

This week’s #FaveWorkout came by surprise. I was DREADING running on the dreadmill again. We had a week where the temperatures were warm, but then typical Iowa March weather returned (minus the snow thankfully) for most of last week and all of this week. Thankfully the weather was not the reason I had to run on the dreadmill Tuesday morning…the scheduled workout was…”Lucky 7s…”

1. 10 minute warm up
2. Then lock treadmill @ “x” mph and do not adjust the remainder of the workout – Should start in high zone 1/low zone 2
3. Start with 1 minute @ 6% grade
4. Then 6 min @ 1% grade
5. Then 2 min @ 5% grade
6. Then 5 min @ 2% grade
7. Then 3 min @ 4% grade
8. Then 4 min @ 3% grade
9. Then 4 min @ 3% grade
10. Then 3 min @ 4% grade
11. Then 5 min @ 2% grade
12. Then 2 min @ 5% grade
13. Then 6 min @1% grade
14. Then 1 min @ 6% grade
15. 5 minute EZ cool down

I mentally was not feeling ready for this workout, but I knew I had to quickly change my mindset if I was going to successfully conquer this workout and get myself closer to achieving big dreams. As I set the dreadmill at a 9:40 pace, I thought back to the last time I attempted this workout at this pace, I had to drop the pace to 10:00/mile instead. This made my mind go crazy and doubt crept in…will I be able to hold the 9:40/mile pace for the whole run? Climbing hills of varying grade for 42 consecutive minutes is NOT easy. Ok, Kecia…break this down…do one segment at a time. These are my thoughts and mental challenges I had to overcome throughout the run:

Hill #1…short and steep…success!
Hill #2…relatively flat…no problem!
Hill #3…this is getting a bit more difficult…I did it!
Hill #4…this one wasn’t so bad…check!
Hill #5…this is where the real challenge begins…done!
Hill #6 & #7…this is going to be a long one since I have to do it twice in a row…how much longer…oh my…please end soon…I survived!
Hill #8…think strong thoughts…think strong thoughts…I made it!
Hill #9…finally a slight reprieve…YES!
Hill #10…here we go again…another steep one…I am strong…I am tough…”Don’t Stop Believin’!
Hill #11…another easy hill…just one more short, steep hill to go…this workout is in the bag!
Hill #12…final hill…I AM STRONG…I WILL FINISH STRONG…HALLELUJAH…I successfully made it to the cool down and didn’t have to alter my pace!!

This workout was all about overcoming mental obstacles. I was completely depleted after this run…both mentally and physically. I was also completely ECSTATIC that I successfully maintained my pace and climbed 12 hills in a row!! If you want a challenge, this workout will challenge you in ways you might not expect…it will also reward you in ways you might not see coming!! 😉


What was your favorite workout this week?

19 Weeks ’til Ironman Boulder

Preparing for the coming week in my Believe Training Journal…19 weeks ’til IMBoulder

19…there is a #1 to start this week…eek!! With spring break behind me, that leaves only 9 weeks left in this school year…only 9 weeks left until summer break. I will survive 9 more weeks 😉


I slept in, completed an hour of strength training, met with a personal training client and then went to the pool for 2600 yards of #swimlove. After a quick shower, I loaded Mojo into the car and went to Kyle’s Bikes in Ankeny for a bike fit by the best…Kyle himself 🙂 He put me in new bike shoes, made a few minor adjustments to the height of my saddle and sent me on my way. When I got home, I hopped on Mojo in the backyard for some single leg drills. It was 85F, sunny and VERY windy, but boy did it feel good to ride outside in the sunshine!!

4:30 plank…I’m getting SO close to holding plank for 5 minutes. I know I can definitely reach 5 minutes by the end of March!!






New shoes 🙂


I slept in again this morning. When I got up, I eventually made my way to the pool for some more #swimlove swimming…there wasn’t much love with this workout. I was tired. So tired I thought about skipping my run workout. I knew Basil could stand to burn off some energy, so I changed into winter running gear (yes…the colder weather returned). I wasn’t holding out a whole lot of hope for this run, but I surprised myself. Can you say SERIOUS #runlove?!?!?! This run turned out to be AMAZING and my #FaveWorkout this week!! After cleaning up, I ran a few errands before getting beat up having my legs massaged for a whole hour…OUCH!! Dinner with a girlfriend was a perfect way to cap off the night!!






I woke up early so I could get some #bikelove in before heading to Kansas City for an overnight excursion with my #solesista. When we got to Kansas City, we had an amazing lunch, did some shopping at the plaza, relaxed in the hot tub at the hotel, went out for dinner and ended a very late night at a dueling piano bar in the Power and Light District. Relaxation, lots of fun and amazing company!!






After a very short night’s sleep, we got up and ran in a cool, drizzle before cleaning up and heading back home. We listened to Iowa State crap the NCAA basketball game down their leg while we drove home…seriously boys…you have to show up and actually play ball to win. UGH!! When I got home, I was so tired that I took a 2 hour nap. I followed this up with a brief walk with the dogs and the Iron Hippie and called it a night at 6:40 pm.


Hello spring!! I slept in, met with two personal training clients, had some active release therapy done to my left hamstring (OUCH) and spent the afternoon alternating between ice and heat on the hamstring. I also played frisbee with Basil this afternoon and got some special deliveries today…



Coeur Sports Love!! #stylishspeed #noangrykitty #heartandcourage
Osmo Nutrition…#womenarenotsmallmen


I woke up tired, so I went back to sleep and slept in, which meant I didn’t get to the gym in time to start our practice 70.3…so, I went to the gym for one hour of strength training. I followed this up with a 2 hour nap. The late night Wednesday was WAY MORE than my body can handle. We capped the evening off with a sushi dinner and great friends who are moving to Delaware. I am sad to see them go, but very happy for their new adventures and super excited for a chance to go visit them 🙂


I woke up tired again. Lesson learned…late night outings need to be avoided so I can keep myself somewhat regulated. I slugged through my brick workout, but got it done. After cleaning up the house a bit, doing lesson plans for the week, taking the dogs for a walk and mentally preparing for the week to come, we made dinner and hit the bed early to hopefully be well rested for the last big push to the end of the school year…only 9 more weeks, but who’s counting 😉


Weekly Totals:

Swim: 5000 yards

Bike: 60.5 miles

Run: 12.3 miles

Strength Training: 2 hours

Total Duration: 10 hours & 12 minutes

How was your week of workouts? When you get off of a regular sleeping routine, how long before you’re recovered and back to “normal?”

My #FaveWorkout – Week 18

Crazy how time flies…especially when you don’t want it to!! As Spring Break comes to an end, I didn’t quite have the workout week I had hoped for, but it is good to give your body a break from time to time also.

My #FaveWorkout this week involved some unexpected #runlove on Tuesday. I was tired. I was so tired that I thought about skipping my workouts for the day. My morning swim didn’t go that great, so I didn’t have high expectations for my run. Boy did I surprise myself!! 🙂

I was scheduled to run 50 minutes including 4×4 minutes fast…
Warm-up for 15 minutes in Zone 1-2.
Then run intervals of 4 minutes fast (Zone 4) with 4 minutes of recovery (Zone 2).
Do this a total of 4 times.
Cool-down easy for the rest of the workout.
The fast sections should be just a little faster than your 5K race pace.

I started off fast (for me) and just kept going…it felt good, so I went with it…

Happy St. Patrick’s Day 🙂

Mile 1 = 8:39 average pace
Mile 2 = 8:16 average pace
Mile 3 = 8:13 average pace
Mile 4 = 8:00 average pace
Mile 5 = 7:52 average pace
Mile 6 = 7:49 average pace
Last 0.2 miles = 7:31 average pace

I LOVE my Newton Kismets!!

Sometimes the unexpected workouts are the best!!

What was your #FaveWorkout this week? Have you ever had a workout turn out way better than you thought it would? How did it make you feel?

20 Weeks ’til Ironman Boulder

number 20

WHAT?!?!?!?! Next week is going to have a 1 in front of it…eek!! I can’t believe how time flies!! Last week was full of workouts, fun and pushing through the final week before spring break…OH…and it was my birthday week 🙂 Warmer temperatures have blessed us, which means outdoor activities where we don’t have to bundle up in down parkas to go outside. Finally…spring is here!!


My day started with a 1 hour strength training session where I held plank for 4 minutes for the first time ever. I am excited…a 5 minute plank by the end of March might actually happen. #progress 🙂 It was a long day at work with students who were all starting to mentally check out and go on spring break…UGH!! I was ready to burn off some steam after work, so it was a good thing I had some #bikelove coming my way with the 1-2-3-2-1 bike #interval workout. I thought about taking the bike and trainer to the front yard, but decided 54F might be a bit chilly and opted for leaving the bike in the basement for a few more days.

Plank time…4 minutes 🙂 Can I reach 5 by the end of March???



Thankfully “early bird lap swim” has started at the high school pool and it has temperatures more conducive for lap swimming…less than 86F. YIPPEE!! While the time of day could be earlier for the Iron Hippie and me, we’ve adjusted our schedule just a bit on Tuesday mornings to get the opportunity to swim at a different location. Soooo, this is how I started my Tuesday…3100 yards of #swimlove swimming. I was really excited about swimming at the high school, but I could not get my swim form to fall together, so I didn’t feel the #swimlove that I was hoping for. I followed this up with another REALLY long day with the students even more checked out than Monday. They were even starting to get mouthy. One student said, “Mrs. Fencl, you’re trippin’!” to which I responded, “I certainly hope I’m not “trippin’ since I have to run after school.” I was so excited to get outside after school and run!! It was a BEAUTIFUL, sunny, warm afternoon. It doesn’t get better than this in March in Iowa!! Can you say #runlove…I had a lot of love on this run!!

Finally...a cool swimming pool :)
Finally…a cool swimming pool 🙂
Outdoor running in shorts and a tank top in March.  It doesn't get better than this!!
Outdoor running in shorts and a tank top in March. It doesn’t get better than this!!


I started my day with an easy 75 minute trainer ride just to spin out the legs. This was followed up with an even longer day than the previous days this week. It wasn’t just the students that were getting antsy for break…I was too!! It didn’t help that we had temperatures in the upper 60s/low 70s all week. I just wanted to be outside!! I debated skipping my swim after school and doing something outside, but I decided I should go swim. I knew I would be upset with myself if I skipped a workout. So I went to the pool and swam. After my swim, I spent the evening outside grilling, walking the dogs and just relaxing while I enjoyed some fresh air and vitamin D 🙂




My day started with the Iron Hippie playing this as my wake up “call”…

This was followed up with 45 minutes of #runlove with the Iron Hippie and Basil. It was so peaceful to run outside at 4:30 am with very few people out, the streets all to ourselves, the temperature near 45F, and an “easy run” on the calendar. Can you say…run bliss?!?!?! After the run, the Iron Hippie made me a “birthday smoothie,” which would replace the “cake” that normal people typically consume. I had another long day at school, with lots of birthday wishes. One class even sang “Happy Birthday” to me…a lot off key, but it was the thought that counts! I was incredibly antsy all day to get outside. It was 74F and I wanted to ride my bike!! I knew I wouldn’t have enough time to ride on the roads because I had to teach TRX, but that didn’t mean I couldn’t ride my trainer outdoors! Thanks to Allen for the party shenanigans while we rode 🙂 It wasn’t all fun and games. We did get to work for some serious #bikelove and #intervals. After all, that is the only way to make #progress. TRX was difficult, because my legs were so tired, but we did a lot more core work in this class, so the legs could take a bit of a break for Friday’s long run.


Chocolate almond milk, 1/2 a bag of mint Oreo cookies, a heaping scoop of peanut butter and two scoops of Osmo Recovery...#toomanycalories
Chocolate almond milk, 1/2 a bag of mint Oreo cookies, a heaping scoop of peanut butter and two scoops of Osmo Recovery…#toomanycalories










There was no AM workout, so it was nice sleeping in a bit…hey a 6 am wake up call gave me 2 extra hours to sleep 🙂 I was so thankful to have an early dismissal at 1 pm today. It was a beautiful afternoon for a run, so I broke out another new Coeur Sports tri kit and ran and ran and ran…

15 miles in the sun and beautiful outdoor weather.
15 miles in the sun and beautiful outdoor weather.


I slept in until almost 7 am. I don’t remember the last time that happened!! When I got up, I went to the gym for 30 minutes of core work and followed it up with Bananas Foster Oatmeal at The Cafe for breakfast…YUMMY!! After taking a nap, I cleaned up the house a bit and enjoyed the sunshine and warmer weather before cheering on the Cyclones to the Big 12 Championships. By the end of the game, I was sure I would need to see Coach Fred Hoiberg’s heart doctor…thankfully, the Come Back Kids strike again 🙂


Basil enjoyed the sun, warmer weather and a bone 🙂


The day started with a 3:20:00 brick. After a 30 minute warm up, we rode 5 minutes in zone 3 followed by 10 minutes in zone 2 which we repeated for a total of 10 times before hopping off the bike and running easy for 20 minutes. Then it was time for fueling, bike cleaning, paying bills and house work.



Weekly Totals:

Swim: 5600 yards

Bike: 85.6 miles

Run: 27.7 miles

Strength Training: 2:15:00

Total Duration: 14 hours and 44 minutes

How was your week? What were the highlights of your week?