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!! 😉

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What was your favorite workout this week?

19 Weeks ’til Ironman Boulder

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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 😉

Monday:

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!!

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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!!

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New shoes 🙂

Tuesday:

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!!

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Wednesday:

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!!

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Thursday:

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.

Friday:

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…

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

Saturday:

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 🙂

Sunday:

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 😉

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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…

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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

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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

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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!!

Monday:

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.

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

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Tuesday:

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!!

Wednesday:

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 🙂

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Thursday:

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.

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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

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Friday:

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.

Saturday:

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 🙂

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Basil enjoyed the sun, warmer weather and a bone 🙂
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#cyclONEnation

Sunday:

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.

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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?

My #FaveWorkout – Week 17

This week my #FaveWorkout was more a day of workouts…

Yesterday was my birthday and I celebrated it doing what I love…working out 🙂

I started my day with 45 minutes of easy #runlove at 4:30 am with the Iron Hippie and Basil. It was perfect outside (low 40s F) and no one was out and about yet 🙂 After the run, the Iron Hippie made me a “birthday smoothie” to replace my birthday cake for the day…I think it had enough calories in it for the entire day…

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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

After work, we took to the trainers for some #bikelove #intervals. Thankfully it was 74F outside and we rode in the driveway on our trainers. I broke out my new Coeur Sports tri kit…it is time to reach for the stars and #dreambig!!  “Shoot for the moon. Even if you miss, you’ll land among the stars.” ~Les Brown

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I love that my friends understand me and want to workout while celebrating my birthday at the same time 🙂

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It wasn’t all fun and celebrations. We did get down to work with this 30 second #interval workout:

20 minute warm-up including 3×45 sec single leg drills
3x(7:00 of 30 sec sprint/30 sec recovery) w/ 5 min easy spin between sets
9 minute cool down

After the #bikelove, I taught TRX…lots of core work to give the legs a bit of a break in preparation for today’s long run after work.

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What was your favorite workout this week?

21 Weeks ’til Ironman Boulder

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What a great week!! While I don’t like losing an hour of my day this time of year, I do like having more daylight hours in the evening…a sign that spring really is just around the corner!!

Monday:

AM: 1 hour strength training session…

PM: Trainer Ride…3×9 minute Over/Under Intervals…This was my #FaveWorkout this week!

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Tuesday:

I was suppose to get up early and swim, BUT…that didn’t happen, SO…

After work, I got some #swimlove and #runlove back to back…I’m so ready to start exercising outdoors in warmer weather!!

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Notice the Iron Hippie in the background 😉
Giving my Coeur kit and new Newtons some #runlove
Giving my Coeur kit and new Newtons some #runlove

Wednesday:

AM: Zone 2 #bikelove

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PM: Make-up Parent Teacher Conferences from last week…we got more snow tonight too 😦

Thursday:

One more cold day before nice weather is suppose to bless us…

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I followed this up with an amazing recovery smoothie…Osmo Nutrition and Pure Clean Beet Powder are the perfect addition to any smoothie!!

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PM: #bikelove #intervals followed up by TRX class…this is quickly becoming one of my favorite workout combinations!!

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Friday:

A swim was on the schedule for after work today, BUT…it was 52F and sunny outside. Since I’ve been cooped up most of the winter, I decided it was time to lace up the running shoes and do Saturday morning’s run on Friday afternoon. I can swim tomorrow. Fresh air, sunshine, warmer temperatures, friends, what more could a girl ask for?!?!?! Basil also needed some exercise…we were both so happy to get back outside!!

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13 miles in shorts!!

 

Saturday:

I slept in Saturday morning and decided to swim Saturday afternoon. I had the whole pool to myself after family swim time was over. I followed this up with some core work…everyday I notice I get a bit stronger in this department 😉 #progress

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Sole Sista Time after my workouts…

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We aren’t always sweaty…we do know how to dress up 🙂

Sunday:

1st brick of 2015 is in the books!! 3 hour ride and 20 minute run…BAM!! It felt AWESOME 🙂 I love running off the bike when my legs are all warmed up!! The best part…I could have run harder 🙂

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Weekly Totals:

Swim: 4500 yards

Bike: 82.5 miles

Run: 25.6 miles

Strength Training: 2:10:00

Total Duration: 13:41:00

Only one more week to get through and then it is spring break week. As a teacher, this is my 2nd favorite part of the year…it takes runner up to summer vacation 😉 I am definitely looking forward to a week off and time to regroup before the last big push to the finish line of the school year. I don’t have any big plans, but working out, relaxing and spending time with friends will be my top priorities 🙂

How was your week? Are you going to get to enjoy “spring break” sometime soon? If so, do you have big plans?

My #FaveWorkout – Week 16

This week has been a busy week, but I’m feeling really good about where my #IMBoulder training is at and really excited about the warmer weather that is suppose to be just around the corner. Can you say…WARMER WEATHER…YES PLEASE?!?!?!?!?! There is talk that this coming Tuesday should be 61F for a high (that is 79F warmer than the feel like temperature yesterday morning)…HEAT WAVE 🙂

Ok…Kecia…refocus…my #FaveWorkout this week involved one hour of #bikelove #intervals on Monday…

Trainer: 3×9 minutes Over/Under Intervals

Warm-up: 10 min including 2×1 minute 100+rpm
Main Set:
3×9 minutes (2 min 8/10 effort, 1 min 9/10 effort, 2 min 8/10 effort, 1 min 9/10, 2 min 8/10, 1 min 9/10)
4 min recovery
Cool Down:
15 minutes Easy Ride

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Lots of sweat…

 

Those 9 minute sets were a LOT more challenging than I thought they’d be…OUCH!! This is how I’ll make #progress 😉

What was your favorite workout this week?

22 Weeks ’til Ironman Boulder

This was a recovery week and was supposed to be a week of parent teacher conferences. Thanks to Mother Nature deciding to continue to force her bad attitude on us, we had an early dismissal from school and no parent teacher conferences on Wednesday. This was a nice reprieve, but it puts a kink into my training schedule for the coming week since we have to make up those conferences…

Monday:

Rest Day…While I had planned to get up early and complete an hour strength training session, I decided resting up for the coming week would be more advantageous due to the long days ahead of me. After a 13 hour work day, I came home to a very special delivery…my new Coeur Sports gear!! LOVE, LOVE, LOVE!! #heartandcourage #stylishspeed

Basil loves my new Coeur gear!!
Basil loves my new Coeur gear!!

Tuesday:

Rest Day #2…I intentionally took Tuesday and Wednesday off from working out since I had an FTP test on the calendar for Thursday afternoon. My 13 hour work day #2 is in the books…

Wednesday:

Rest Day #3…I did have to shovel some snow, but that was the only working out that I did in preparation for my FTP test tomorrow. Instead of leaving work at 7:30 pm, we were released at 1:30 pm due to the weather. What does one do with this extra down time?!?!?!?

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Relaxing with the dog and a good book.

Thursday:

This was a half day of work, so I was home by noon…just in time for a nap before my FTP test 😉

And now for the FTP test…after a 20 minute warm-up, I pushed hard for 20 minutes and sweat A LOT. The results??? I improved my FTP by 21 watts (up from 156 watts to 177 watts) from my last test 2 months ago. #progress 🙂 I still have LOTS of room for growth and will continue to work hard to continue to get stronger and faster on the bike!!

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I followed my FTP test up with TRX…this was my #FaveWorkout this week. OUCH!!

Full class!!
Full class!!

Friday:

HOLY COLD…BRR!! Going outside in this weather = #hardcoeur

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With the day off, I could go to the gym and complete my workouts whenever I wanted, so I opted for about 10:00 am…

3500 yard swim...in sets of 3x1000. Not my ideal pace, but it gives me room for improvement.
3500 yard swim…in sets of 3×1000. Not my ideal pace, but it gives me room for improvement.

I followed my swim up with 50 minutes of #runlove including 6×1 minute at faster than 5K pace. I ran these at a 7:03 pace…I’m not sure I could have gone much faster today. My legs were still REALLY tired from yesterday’s FTP test and TRX class.

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No…I didn’t pee myself, lots of sweating on this run!!

After refueling and cleaning up, it was time for a massage. Bad news…OUCH!!! Good news…Nick noticed that my muscles aren’t as tight as they have been in the past. Maybe my thyroid meds are slowly starting to work. 🙂

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I also had a very special delivery from Barnana today!! #realfoodfuel #potassiumboost

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Saturday:

We opted for an early morning run on the mill again due to the cold morning temps…it looks like we MIGHT have warmer weather in the next 7 days. We’ll see…

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9.9 miles of #solesistasweat is the best start to my Saturday…ignore the creepy guy in the background…

I followed this run up with 30 minutes of #hardcoeur work…

Yes...that is a weight on my glutes to make this plank a bit more challenging. This after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning ;)
Yes…that is a weight on my glutes to make this plank a bit more challenging. This came after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning 😉

After cleaning up, we did a little photo shoot for my Coeur Sports Ambassador Team photo 😉

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Sometimes you need to move mountains to accomplish dreams. ‪#‎hardcoeur‬‬ ‪#‎dreambig‬

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When you conquer the mountain of obstacles in your path, the victory is yours!!

Sunday:

I started my morning with the Z2, Z3 and wall sit workout lasting 2 hours…this was tough, but when you conquer the mountain of obstacles in your path, the victory is yours. I’m hoping the victory becomes mine on race day 🙂

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I followed up this workout with good food, a little rest and 90 minutes of hot yoga with friends 🙂

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Taking child’s pose before we got too sweaty

Weekly Totals:

Swim: 3500 yards

Bike: 42.7 miles

Run: 15.4 miles

Strength Training: 1:15:00

Hot Yoga: 1:30:00

Total Duration: 9:15:00

What were the highlights of your week?

My #FaveWorkout – Week 15

This week is a recovery week and has been VERY limited on workouts. With parent teacher conferences early in the week and resting up for my FTP test, I didn’t get many workouts in during the first half of the week.

So what was my #FaveWorkout this week????

Thursday night was full of exercise fun…I started with my FTP test on the bike. I’m excited to be making #progress on the bike 🙂 I immediately followed up my FTP test with TRX…this was my weekly #FaveWorkout. I think the reason it was my #FaveWorkout was because my legs were so fatigued that it made TRX even harder than normal. Here is what the workout consisted of:

  1. Warm-up with simple squats and cross lunges
  2. Single-leg squat with foot in stirrup (2×15 each leg)
  3. Single-leg lunge with foot in stirrup…no jumping with this one (2×15 each leg)…video starts at about 5:30
  4. Single-arm row (15 each arm)
  5. Standing hip-drop (20 each side)
  6. Plank (1 minute)
  7. Side Plank (1 minute each side)
  8. Hamstring curls (2×15)
  9. Glutes and Abductors Out and Ins (2×15)…video segment from 15-15 seconds
  10. Pike (15)…you can do this on your elbows or hands
  11. Mountain Climbers (1 minute)…this was killer!! I’d recommend starting with 30 seconds first.
  12. Side Plank with Hip Drop (15 each side)
  13. Atomic Push-Ups (10)
  14. Saw (3o seconds)
  15. Swimmers (18 each direction)…lay on the floor face down with hands on the loops of the straps and do the breaststroke motion. Once you’ve completed 18 breaststroke motions, reverse the motion and complete 18 more.
  16. Leg Drops side to side (10 each side)…holding onto the straps
  17. Leg Drops straight down the center (12)…holding onto the straps

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What was your #FaveWorkout this week?

23 Weeks ’til Ironman Boulder

What a great week of workouts!!

Monday:

I started the day with full body strength training and ended the day with a 2.5 hour ride. I typically don’t ride this long on a Monday evening, but we missed our long ride yesterday due to the 4 hour swim clinic (which was a 90 minute drive away in each direction…making for a very long day). While on the trainer, I watched the Bourne movies…the action-packed films made the time go by a bit quicker.

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Tuesday:

I started the day with a 50 minute fartlek run on the treadmill. I didn’t run outside due to the early morning darkness and the cold temperatures…

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After work, I went to the pool for 2800 yards of #swimlove, only it wasn’t the kind of love I was hoping for…I struggled with this swim. After Sunday’s swim clinic, I had LOTS to work on, so there was no time like the present to get to work. Changing form never feels well…it was true of this swim as well.

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Wednesday:

I started the morning with some #bikelove in the pain cave…Can you say brrr?!?!?! The windchill temperature was -25F…good thing I can just roll down the stairs and onto my bike without having to leave the house.

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I ended the day with my #FaveWorkout of the week that involved some serious #swimlove. If you haven’t read about this swim workout, I overcame some huge mental obstacles that allowed me to push harder than I thought possible. This was also a great workout to start preparing the body for altitude in Boulder!!

Quote of this swim workout…

“Success is not final. Failure is not fatal: it is the courage to continue that counts.” ~Winston Churchill

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I had a GREAT swim…I was sad that it was time to retire my swim cap, although it was 3 years old 😉

Thursday:

The bitterly cold temperatures Thursday morning sent me back to the treadmill for some #runlove…

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After work was my weekly TRX session…we completed a full body workout with good variety.

Friday:

Rest Day…What a great day 🙂

I received a beet powder sample in the mail and I can’t wait to try it!! Thanks Erin 🙂

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Saturday:

We had plans to meet the Iron Hippie’s parents for lunch in Cedar Falls (~90 minutes drive each way), so we had to get our run done early. It was cold and it was dark, so it was back to the mill for our long run. Thankfully I got to run next to my sole sister, so I started my day with #solesistasweat and ~15 miles of #runlove…

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This was followed up by 30 minutes of core work including 3:30 of plank. I am slowly building up the time I can hold planks…little by little everyday.

After completing our workouts, we loaded up the car and headed to Cedar Falls. While there, I also got a shoe fit from Scott Gall at The Runner’s Flat. He is not only a very knowledgable shoe fit expert, but also an amazing triathlon coach. When we go back to training with a coach, he will be the first person we call. He said I am alternating between two great shoes that are a perfect fit for me…Asics Gel Nimbus and Brooks Pure Flow. He also recommended that I try throwing the Newton Kismet into the mix…

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I can’t wait to give these a try 🙂 We couldn’t leave Cedar Falls without stopping off for some yummy goodness at Scratch Cupcakery…the two on the left were mine (Butterfinger and Mint Chocolate) and boy were they tasty 😉

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Sunday:

We started the day with #bikelove and hill repeats. My legs felt like lead when I was done…good thing next week is a recovery week 😉

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I followed this up with some fueling and napping before getting ready for what will surely be a VERY long week…

Weekly Totals:

Swim: 5400 yards

Bike: 82.4 miles

Run: 25.6 miles

Strength Training: 2:15:00

Total Time: 14:13:00

How was your week?