It’s a good thing that last week was a recovery week because it was SO FREAKING COLD that it was easy to get brain freeze most days simply by stepping foot outside! It was just the step back week I needed before training officially kicked off for Ironman Arizona today. Wednesday was the warmest day of the week with a high temperature of 9*F (-3*F windchill)…which felt balmy. Sunday was our coldest day of the week with a high temperature of -7*F (-32 *F windchill). Sadly this meant we weren’t outside much last week. We have a few more days of bitterly cold temps this week before it warms back up to the 20s for the weekend.
Quote of the week:
“Baby it’s cold outside!”
~Unknown
Swim: 1500 yards
Friday was our weekly happy hour/roll the dice swim. We take a couple of dice with us to the pool deck and after a bit of a warm up, we each roll a dice. One dice tells us the number of lengths of the pool (you could change this to 50s or 100s if you wanted) and the second dice tells us how many reps of that we are to do. Then we talk briefly how we want to pace that particular set. It is a fun way to wrap up the work week and get some yardage in without a structured workout!
Gambling with the likelihood that we will have frozen hair when we walk outside post swim due to the -25*F windchill temps.
Bike: 0 miles
I opted for a bit of a break from cycling this week as I want to be nice and rested for the start of my training plan for Ironman Arizona.
Run: 13.5 miles
BRRRRR!! Wednesday was our warmest day of the week (actually the warmest day in just over a 2 week stretch), so I put on ALL THE LAYERS to run outside and IT WAS AWESOME!! I’m so glad I got to run outside in the fresh air…even if it was frigid air…it was invigorating!
It’s a good thing I decided to run 9 miles for the actual temperature (9*F) instead of the feel like/windchill temperature (-3*F) because I’m not sure I could run backwards for 3 miles. 🤣🤣🤣
Strength Training: 15 minutes of core strength daily 30 minute full body workout 30 minutes of yoga
2 sliver medals for our household at the Incydeman Triathlon! Running away from the judgement and toward living my best life! Kicking out the previous 198 watt FTP to make room for the new 214 watt FTP.
February:
Finishing 1st in F40-49 and 4th overall female at the Rosy Cheeks 5K. Lunch, girl talk, and hugs with my Coeur Sports teammates, Jess and Courtney! The twins had a swim meet! Love seeing these two!
March:
Running in a new town…exploring new places and SHORTS!! Coeur team gear arrived! For me, 2020 is about courage, confidence, and celebration! Bring it! ***Little did I know what 2020 had in store for us all… Celebrating my birthday a bit early with one of my favorite food groups…sushi! So grateful for all of the strong AF, badass women in my life. The ones who lift each other up, support each other in life and sport, encourage each other to live their best life, inspire each other to dream big, and stand beside you through it all! I’m so grateful I got to share some miles with one of those strong AF, badass women today! Getting to travel with this beautiful lady! #safety first Grateful for these AMAZING ladies who sang happy birthday to me mid swim in the rain. It really filled my heart! Having fun running laps in SoCal! These two beauties are AMAZING!! I’m so grateful for everything Kebby (the founder of Coeur Sports) has done for women in sport (myself included). And Lisa…You my dear are beautiful soul inside and out! Thanks for the laughs (and photo bombing)!! After work, we adopted our new baby girl…meet Jersey! She is 1 year old and holds keys to all of our hearts. 1.25 recovery miles with Jersey It warms my heart to watch the dogs play ball! Grateful I don’t have to social distance from my favorite girl and for the 12 miles of time together! Do what makes you happy and be kind to others! We are all struggling right now. A happy heart and kindness go a LONG way.
April:
Play time! That slobber says it all…PURE JOY!! Enjoying sunshine, fresh air, and family time! “Hey mom, what is that thing?” ~Jersey Jersey made sure to find a space to snuggle while I was getting my recovery on with my Normatec recovery boots. We may not be able to connect in person, but we are finding ways to connect virtually. I’m so grateful to have landed beside this STAR when I was shooting for the moon! She shines SO bright and makes my heart happy! Playing LOTS of cards with my fave as we isolate. Race day hugs are on hold right now. Until we can hug in person, virtual race day hugs will have to do! I got to ride outside!! It rained on us a little bit, but I SERIOUSLY LOVED EVERY MINUTE OF IT!! Did a virtual race since racing isn’t happening right now. I miss racing in real life. Yay for more outdoor riding with my fave!
May:
Did a virtual 1/2 marathon…since they sent me the medal, I felt I had to run the distance. As a white female, I do not fear for my safety while running. I have ran many miles at o’dark thirty in the morning. I have ran countless miles by myself. I don’t run with music and am always very aware of my surroundings, but I do not run in fear. Sadly, there are many people who do run in fear for their safety. They face their fear as they head out the door to run because running is something that brings them joy. . Today we #runwithmaud because we are honoring a man we don’t know. Because hatred should not exist in our world. Because no one should ever be brutally murdered while out running and doing what brings them joy. Because he was a different skin color. Because racial injustice breaks my heart and angers me to the depths of my soul. Because it should not take an outrage on the internet to get action and justice. Because now more than ever we need to come together as HUMAN BEINGS, love each other, and spread kindness! Playing ball at the cross country course! Full and grateful heart! . I GOT TO run 5 miles with my girls just after sunrise! Full and grateful heart! . I GOT TO spontaneously ride 55 miles with my fav after running today! After 10 weeks away from the water, it is safe to say I missed it tremendously! The calm, quiet, meditative state the water provides is exactly what my soul needed! I was SO grateful to have the whole pool to just the two of us this morning. 3 keys to my heart! Today was a near perfect day in Iowa on two wheels…blue skies, sunshine, little wind, open roads, wind turbine farms for miles, fresh air, 85 miles of bike love with my fav…life doesn’t get much better than this! “Life is a journey. Enjoy the ride.” 60+ more miles with my fav on two wheels and the open roads really filled my soul today.
June:
What a perfect day for 100 miles on 2 wheels! Bluebird skies, gorgeous green foliage, golden glow, and no wind on the open roads/trails…doesn’t get much better than this! #1stcenturyof2020 I love the water! Today’s adventures on the water were the perfect recovery for my body, mind, and soul! See these smiles?! This is what happens when you ride with friends on the open roads on two wheels! #happyheart + pure joy!
July:
#smilesformiles with some AMAZING peeps today! Love life on two wheels even more when others join the fun! #2ndcenturyof2020 Oh what a beautiful morning! Oh what a beautiful day! “How far do you want to ride today?!” “I don’t know. Let’s see how we feel.” 85 miles later I think it’s safe to say we felt really good! Lost. I feel SO LOST right now. 2020 has forced me to slow down, step back, look at the big picture, and appreciate all that I had. And ya know what?! I don’t like it! I don’t like it one bit! It has left me feeling SO LOST! . I f*cking miss racing. I miss IN REAL LIFE RACING. I miss the motivation it provides me to push myself way out of my comfort zone. I miss the long days of swim/bike/run training to prepare for the big dance. I miss traveling to new places. I miss the race morning butterflies. I miss the hugs and high fives. I miss the race week and race day excitement. I miss meeting new people. I miss the spectators. I miss pushing and challenging myself in training so I can do and be my best on race day. I miss the volunteers. I miss the drive and focus. I miss overcoming obstacles. I miss problem solving on the fly. I miss Mother Nature throwing us race day curve balls. I miss the competition. I miss the race day exhilaration. I miss those finish lines. I miss the HUGE sense of accomplishment. I miss overcoming the impossible. I even miss the blisters and chafing…ok, maybe not. . Sure I get some of these things on occasion while training right now, but NOT like I do when training for a race and on race day. Solo training and virtual racing just don’t fill my cup. I miss IN REAL LIFEE RACING! . I’m ready for the 2020 dumpster fire to burn out. I’m ready for this lost feeling to make its exit. I’m ready to move forward into 2021 better, smarter, and more ready than ever to race safe, happy, and full of passion. This 2020 break from racing has lit the fire in my soul so big and bright for what is to come in future races! I want it! I can feel it! A run can change your mood, your day, your life, so the next time you have the opportunity, lace up and head out the door. You won’t regret it! “Happiness can be found even in the darkest of times, if one only remembers to turn on the light.” ~J.K. Rowling . I’m so grateful for this amazing light! She has helped make the 2020 darkness so much brighter! Sometimes you have to let go of all expectations and just play in the rain and splash in the puddles.
August:
Rolling into August with a #happyheart + 100 miles of fun on two wheels with my fav! #3rdcenturyof2020 That family portrait…fun with friends on two wheels! A weekend with friends on two wheels enjoying life outdoors in Madison was exactly what my heart and soul needed! Today’s ride had a few detours and route adjustments due to Monday’s Derecho storm, which allowed for opportunities to climb hay bales and play! Today should have been Ironman #8 at IMMT. We rode 112 miles because…why the hell not?! The scenery in central Iowa looks nothing like Mont Tremblant, but any day on two wheels with my fav is a great day! Hopefully next year we’ll get to head back to MT for beautiful scenery and an epic day of racing! #4thcenturyof2020 Fun Friday fooleries at the poolery! Adding play is SO important and often overlooked. Don’t forget to play and play often! Morning miles with my girls was glorious! #sundayfunday was had helping my Collective Beat teammate, Courtney, build confidence on the bike. #sundayfunday included Jersey taking her maiden voyage on the SUP (we will work on standing when she doesn’t move around on the board so much)! A tired pup is a good pup!
September:
My heart is full! Happy 8th birthday Basil! Grateful for: -Jersey running 7 miles with me -cooler temperatures -longest run in a LONG time -endurance miles -smiling the whole way -SO MUCH JOY #fridayhappyhourswim is the best way to end the week! What SUP?! Being on the water makes me happy!! Truth bomb and lots of vulnerability coming at ya! . As a child I was sexually abused by our babysitter and have ridden the mental health roller coaster for decades. With the cancellation of all good things in 2020, I have spent more time in the valleys of the mental health roller coaster than up on the peaks. For the last couple of decades, racing has provided me with structure to help me cope with the mental demons. I really miss racing and the structure it provides me. . I tell you this because September 6 kicked off National Suicide Prevention Week. There is not enough emphasis and support placed on mental health. It’s time to change that! So today I put on a bright Coeur Sports kit, laced up my Newton Kismets, and ran 9.88 miles to raise awareness for mental health. . In the event of a physical emergency, people know to call 911. Starting in 2022, people can dial 988 in the event of a mental and emotional emergency.988 will automatically connect people to the Suicide Prevention hotline. 100 miles on two wheels with my favorite super hero as the colors start to indicate that fall is well on its way = perfect way to enjoy a day off work. #5thcenturyof2020 I got paid to ride my bike today! I found this $2 bill on my ride. And while it looks like fall has arrived with the changing colors and fields getting harvested, I was grateful for the summer temps! Do what makes you happy and brings you joy! For me this includes LOTS of time in the saddle. This has been my biggest bike year ever! Cycling puts my mind at ease during discomfort and uncertainty, it provides me with freedom from the chains of my past, and it untames my soul. I’m so happy to be riding through life and today’s 100 miles with my fav by my side! 6thcenturyof2020 Today we spread our wings and flew! The struggle (strong headwind) was definitely worth the reward (20 mph tailwinds pushing us home)! Grateful for 55 miles of freedom on two wheels with my fav!
October:
Running into fall! It’s #medalmonday! SO grateful to have these two help me run the Drake 1/2 Marathon on Saturday. They definitely earned this medal! Any day I GET TO ride 100 miles with my fav is a FANTABULOUS day! #7thcenturyof2020 You can find magic wherever you like. All you need is an open road, fresh air, and a bike. Cycling provides me so much freedom and clarity. Riding outdoors this time of year can be such a rarity. So I’m taking advantage of every last beautiful day…To get outside and be on my way! Just going to LEAF you with photos from our century ride today. #8thcenturyof2020 “Fall reminds us that change is inevitable and necessary for growth. There is beauty in change.” ~Rita Messing The temps felt like summer, but the colors definitely say fall is here!
November:
Family photos! Love these 3 to pieces! Photo credit: Captured by Heidi The keys to my heart are all in this pic! Photo credit: Captured by Heidi Looking forward to 2021 with my Coeur family in a new and special way! I’m SO glad these two love each other! This run was full of goodness! -62*F -sunshine -no wind -bliss -smiles -shorts + tank in November -freedom -joy Get out there and enjoy the goodness! Inhale…exhale… Run off the crazy… Trust the process… Do you… Jersey is SO good at yoga! Play! Today we played outside! Today we played in the sunshine! Today we played for 70+ miles of #bikelove with no wind! Today was all play! Today I am SO GRATEFUL that I GOT TO race for the first time since February. While I was very undertrained for this event, it was my first 1/2 marathon EVER that I ran the ENTIRE thing without taking one walking step. I kept reminding myself that #IGETTO do this and I have no idea when I’ll get to race again, so I was going to push myself even when it became uncomfortable. . Thank you to the race directors for putting on a SAFE race. -each athlete had to fill out a Covid survey online 24 hours before racing -masks were required before and after (I wore mine for the first 4 miles and every time I went through an aid station or if I was by others while running) -athletes were spread 6 feet apart in the starting “corral” that extended for an eternity -2 athletes started every 5 seconds to spread athletes out for social distancing -there was no medal distribution at the finish line (finisher medals were placed in a brown paper bag with a banana, cookie, and granola bar that athletes picked up off of a table) -spectators were not allowed to congregate at the start/finish area -I carried my own water for this race so I didn’t have to interact with volunteers at the aid stations . Bonus safety measure…Mother Nature provided us with 20+ mph winds so there was very little risk of droplets from others. On #muralmonday (November 9) I got to run in shorts + tank top in Iowa. I’m sure snow will be here before we know it, but for now I’m holding on to this weather for as long as I can! Running with a grateful heart today! It’s so much easier to run when I focus on gratitude…it feels effortless, I go faster, I smile more, my heart is happy! Our playground is open! Our playground is open! We love when the golf course closes so we can play all winter! Progressive miles + lots of heart on this #muralmonday run. . Progressive miles…do you love them or hate them?! Sometimes I find myself starting out faster than I thought and end up having to push SO hard in that last mile. I’m sure the grimace on my face is UGLY during that last mile! BUT the smile on my face when I’m done knowing I left it all out there and gave my best effort is HUGE! Snuggles with Jersey while recovering in my Normatec boots is the best! She LOVES the “pillows” that my recovery boots create for her! The fire in the sky during morning sunrises have been STUNNING lately! Here’s another gorgeous sunrise! “When you’re doing what you love to do, you don’t get exhausted. You get exhausted from trying to fulfill everyone else’s ideas and ideals about who you should be. When you do that, you’re not being true to yourself.” ~Oprah . Do what you love and be true to yourself! #sundayrunday with 2 of my favorite girls enjoying the sunshine, fresh air, and open playground! This is me rising up like a phoenix, stepping out of the shadows and soaring into the light…into my greatness! Vulnerability IS strength! Awww…these two snuggle bugs have two keys to my heart! Happy Thanksgiving! We took our family turkey trot through campus today with two of our favorite turkeys! . Why should you never put the turkey next to the dessert? . Because he will gobble it right up! Me: (serenading Tim to Brynn Elliott’s song) “Well if you don’t like girls that are stronger than you And if you don’t like girls who are faster than you And if you don’t like girls who are smarter than you Well then you might not like me, you might not like me” Tim: You’re loca en la cabeza! Keep practicing and you might get better at singing. . Disclaimer…holding a tune is NOT one of my strengths! Anytime I get double snuggles with two of my favorite girls, I’ll take it! Love these two to pieces! “‘Run to win’ isn’t about finishing first, but about getting the best out of yourself.” ~Meb Keflezighi . Always show up so you can get the best out of yourself! On this bonus vacation day, we braved the cold temps to enjoy the sunshine, fresh air + family time and get the best out of ourselves!
December:
I’m hoping that by November of 2021 we will be in a place where racing is happening again! SOOOO…I signed up to play in the desert! It is National Believe Week. I believe! -I believe Black Lives Matter. -I believe one person CAN make a difference. -I believe we CAN create change. -I believe the time is NOW! -I believe we need to keep educating ourselves. -I believe we need to keep stepping out of our comfort zones. -I believe we need to keep showing up for others. -I believe kindness always wins. . Do you believe? This morning’s ride was tough! I missed hitting targets on some intervals, but nailed an interval (on shredded legs) that I missed on Saturday’s ride. Moral of the story…keep showing up! You never know when the breakthrough will come! Sunshine, fresh air, and endorphins are good for the body, mind, and soul!! Go outside and get you some of your own today!! “Oh what a beautiful morning…Oh what a beautiful day…” Today’s choice…let the water wash over me as I continue to strive to get the best out of myself. . Choices…we all make them everyday. You may not agree with my choices, but you aren’t walking in my shoes. You don’t know all of the pros and cons that are weighed before making the choices and decisions I do. Just because you don’t agree with my choices doesn’t give you the right to shame me, belittle me, guilt me, or say/do hurtful things to try to make me feel small. Kindness, love, encouragement, compassion, empowerment…these all need to be spread like wildfire to support people living BIG! When I get an opportunity to run commute home from work on a nice winter day, I take it! Productive Failure…I’d rather try my best and fail, than not try at all. So what if I fall short of my expectations as long as I’ve given my all. This is failing productively. This is where we learn. This is how we get stronger. This is where we grow. This is where we move from the uncomfortable a little closer to the comfortable. This is where the magic happens! Keep failing, but fail productively! What month is it?! December in Iowa and we’re in shorts + tanks today. Say what?! Don’t worry…snow is supposed to be on the way this weekend! . Today’s weather had me dreaming about the future. Dream big so you can grown into the best version of yourself. Ignore the people saying your dream is too grandiose, that you can’t accomplish it, that it is unrealistic, or that your dream should be xyz. Don’t listen to them! They don’t know YOU! Dreaming outside your comfort zone requires you to consider all the possibilities and to choose courage over comfort. I choose to dream BIG! I choose to acknowledge my fears and move through them! I choose courage over comfort! I choose to chase my dreams with intention! I choose to grow into my best self! You can too! How lucky am I?! I got to run outside in December in Iowa in shorts + tank top two days in a row! I have a feeling tomorrow’s view is going to look VERY different. Walking (aka snowshoeing) in a winter wonderland!! More winter wonderland adventures!! 4 days ago I was running in shorts + tank top. Today looked and felt a bit different…all the layers, frozen snot, white all around, some slick surfaces…bring on the winter running! Rollin’, rollin’, rollin’ right past 7000 miles on the bike in 2020! This is by far the most bike mileage I’ve ever had in one year! How many bike miles will I end up with?!?!?! I reflected on 2020 A LOT today! Sure this year was HARD and NOT AT ALL what I had hoped or planned for, BUT 2020 gave me the OPPORTUNITY to slow down, appreciate all that I have, overcome challenges and GROW in so many ways! 2020 has helped me become an even better version of myself and I bet if you take some time to reflect, you are heading into 2021 a stronger, more resilient, grittier, more courageous, wiser, better version of yourself too! Giving the courage cave a face lift…making it bright, vibrant, and sunny no matter what the weather is like outside! Frosty Frolic I love her and her snuggles! Some MUCH NEEDED treatment! “Create your own sunshine!” . It may be gloomy outside, but it is bright and sunny in our courage cave! Merry Christmas 2020 style! Run Santa Run! Merry Christmas from our pack to yours! Sushi…mmmmmm Snuggling under the blanket with Jersey warms my heart! What are you chasing? Are you chasing the fire deep in your heart and soul? Are you chasing someone else’s dreams because you’re comparing yourself to others? Are you chasing something you feel you SHOULD be chasing, but doesn’t hold a key to your heart? . If you are chasing anything other than what sets your heart and soul on fire, you are wasting energy. Let go of all of the things that don’t serve you! Don’t let anyone tell you that what’s in your heart and soul isn’t worth chasing, because they are wrong! #doyou “Gratitude opens the door to the power, the wisdom, and the creativity of the universe. You open the door through gratitude.” ~Deepak Chopra . So grateful for a strong and healthy body, mind, and soul as we leave 2020 behind. Most of my everything is right here! Nature is so beautiful! A long sunset family snowshoe hike was the perfect adventure to close the door on 2020 and open the door to 2021! 2020 wasn’t all bad! 😉
It is SO HARD to swim with a merman on your back!!
I’m so grateful our twin nieces and my sister came to visit for the twin’s swim meet!
I’m so grateful for morning runs with my favorite girl! #basillovesrunning
WOW!! Magnificent sunsets are amazing!!
Running in the snow is SO HARD, but I loved every minute of my 8+ mile run in the sun!!
Basil loves to play in the snow and help shovel!!
Snowshoeing at dusk with my faves!!
I have some of the best people in my village!! Thanks Ruth for the reminder to #explore in all areas of my life this year and always! You’re the best! ❤
February:
I’m so ready to “explore” in a new career!!
Carving my glass heart!
The finished product! I think they turned out pretty awesome!
These 3…I love them all!! So grateful for their unconditional love!!
I’m so grateful to be on #tigerteam19!! My Coeur Sports teammates help me to feel empowered, inspired, connected, loved, and full of joy!!
Mother Nature’s sense of humor is a bit different than mine, but I am grateful for the 4 seasons…even if the snow drifts over one of our favorite trails. #driftedsnowiswaistdeep
I am so grateful for my Normatec recovery boots…especially after 14 solid treadmill miles!!
March:
Double medal race day at the St. Paddy’s 1/2 Marathon where I got 2nd place in my age group!
So grateful I got to see these two beautiful faces…even if it wasn’t for the happiest reason.
So grateful for girl’s night out playing board games with these beauties!! #needtodothismoreoften
The first time in my 16 years of teaching that I was given flowers from a student.
Love my mama! She’s still the boss even after 42 years!! 🙂
I am grateful that the weather is nice enough to rake up all the leaves and play in them with my favorite girl!!
Love you more and SO glad you’re back in the water!!
So grateful for spring weather so I could wear the same Coeur Sports “Not Today Cancer” kit for my bike + run! Oh…and super grateful for my favorite girl who loves to run!! #basillovesrunning
After a tough run (1100 feet of climbing over 7 miles), I was so grateful to find a way to use my Normatec Recovery boots in the car since I had to be there for a few hours post run.
Grateful to meet the Iron Hippie’s parents for lunch!
So grateful that I got some run love with Robin! I’ve missed my girl time!
April:
“Growth comes at a point of resistance; we learn by pushing ourselves to the outer reaches of our abilities.” ~Josh Waitzkin
Grateful for the support of SBR Sports, Inc. SBR is my go to for chlorine removal + blister prevention + easy wetsuit removal. Use KEPL19 at checkout for 20% off your next order of these amazing products!!
Grateful for the warmer temps + sunshine as I put my feet up with a good book while the dogs enjoy their bones!!
WAHOO!! Grateful that the IronHippie is seeing green in Training Peaks again post surgery!!
Grateful for the yoga mat + some vitamin D!!
Grateful to have Basil run by my side and the IronHippie back in the saddle!!
These two…so grateful for their unconditional love!!
Grateful for some girl time with Robin as we pound the pavement!!
14 Ironman finish lines amongst this #swimsquad and more to come in our futures!!
3 cheers for 3 Drake 1/2 marathon finishers!! Grateful to cross another finish line!!
Grateful for freedom on 2 wheels on the open road with my fave!!
100s Z3 effort until failure for breakfast…goal pace = 1:39/100 yards with 20 sec recovery between each; failure = 1:42/100 yards Self doubt told me I could only maintain my goal pace for 5×100. Self confidence told me I was strong and could crush this pace for at least 10×100. Giddy!! That’s how I felt when I successfully completed 20×100 at 1:3x.x + nailing 21×100 before failure!! #explore #befierce #beatiger #believe
May:
Chaperoning my last 8th grade dance!!
Morning sunrises are the best way to start the day!!
Playing in the water with my fave!!
Joining some friends for a spin class!
Our neighbor, Marjorie, came home from Arizona. We are so happy she is here to stay!!
So grateful my favorite girl loves to run!! 13.2 miles later, we were both ready for some food and a nap!! 🙂
BOOM!! I think I grew gills and fins!!
I love fresh, homegrown veggies!! So grateful to get our garden planted!!
Grateful for the time and nice weather to finally landscape around the house!!
I love spending time on two wheels outside with my fave at my side!!
Walking into my classroom for the last week of school with kids.
Grateful to have these two amazing ladies show up and attend my triathlon clinic!!
Going out with a splash!! My last day with kids was super fun!! Now for a week of professional development before starting my new adventure next week!!
So grateful to have had some of the most AMAZING colleagues ever!!
June:
Riding in Minnesota, but the lake to my left is in Iowa. Love this route!
Basil is checking out the Roomba. Each day she gets less and less afraid of it.
Sometimes it takes a little encouragement to complete a tough workout!! High fives all around!!
Today marks the last time I’ll run from the middle school as my place of employment.
Grateful to spend my last days of teaching with 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!!
So grateful to be starting my new gig in Physics Hall on ISU campus!!
I’m grateful I got to spend a few hours with the Iron Hippie’s family
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!!
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 a great 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…YOU!!
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!!
July:
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.
Yep…we are strong and ready to race!
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 for the first ripe homegrown tomato from our garden before leaving on vacation!
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!
Running along Niagara Falls was a real highlight! It isn’t everyday you get to run along the falls!
Grateful to play tourists for a day! Taking the boat tour and getting up close and personal with the falls was fun!
Grateful to celebrate 9 years of marriage to this wonderful man exploring Niagara Falls!
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!
Mirror Lake is the best place to swim…EVER!! It makes my heart happy!!
So grateful to ride the Ironman Lake Placid bike course with my fave!
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!!
Exploring some falls off of the Ironman Lake Placid bike course.
Grateful I get to do life with this guy! Happy 40th to the Iron Hippie!
Having fun running down Main Street Lake Placid
The Ironman Lake Placid Underpants Run Participants
Grateful for Amy Farrell! What an amazing human being!
So happy to be on the open water! You can take the girl out 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 while on vacation SO MUCH! I am so grateful she missed me too!
Grateful for a BEAUTIFUL evening to listen to our friend play live music at our local Coop!
Grateful for BEAUTIFUL morning sunrises!! #redskyinthemorningsailorstakewarning
Grateful for pool shenanigans with these two peeps!
Grateful for time with family!
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!” Grateful to race with my dear friend! Photo Credit: Dave Mable
3rd place age group on a FUN day! Congrats to Bradie for 2nd place in our age group!
Meeting up with my Coeur Sports Teammate, Jess, always brings multiple smiles to my face! Love this girl!
So grateful to my Coeur Sports Teammate, Steena, for this Fellow Flower!! “Living my truth!!”
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!
Truth: I ran 6 miles this morning…3 solo miles followed by 3 miles with Robin. I REALLY do LOVE running, but I love it even more with friends! 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 on the water with some of my loved ones!
Grateful for time picking berries with loved ones!! Fresh fruit…YUMMMM!!
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!
September:
Grateful to see the early morning painted sky!
Grateful to get to reconnect with my mat on the lake with my fave + my Dad.
SO GRATEFUL to run with my faves at home home! Love them and the lake!
I absolutely LOVE swimming at home home! So grateful for this magical opportunity!
Grateful to spend time with our twin nieces and play in the water!
Riding with my fave on one of my favorite routes brings me pure joy! I am in Minnesota and he is in Iowa in this picture.
Love these 3!! I’m so grateful they love to have fun + eat ice cream!
I am truly blessed to have my 2 favorite running buddies run with me at home home by the lake!
Love my girls! Happy 7th birthday to my baby! Love you Basil!
Bluebird skies + lots of sunshine + no wind + 2 wheels on the open roads = EXACTLY what my heart needed today! #happyheart #livingmytruth
So grateful for such a magical playground!!
Grateful that my fave and I got to spend a long weekend in Madison!
Grateful to have Mike Reilly sign our copy of his book, “Finding My Voice”
The rural Wisconsin views always make my heart happy!
Happy to be giving back to a sport that has given so much to me!
So grateful to all of these volunteers (+ many, many more) for helping to make dreams come true at Ironman Wisconsin for so many athletes.
Happy to be donating my hair to Wigs for Kids.
Grateful that my fave loves to have fun on this roller coaster of life!
Grateful that my fave loves to play around and enjoy life with me!
Grateful to branch out and go to trivia night, which was a bit uncomfortable as I am clueless when it comes to trivia.
I’m so grateful to have lots of time with my favorite girl to think and process my thoughts. She’s such a good listener!
This is the first time I have relaxed in the Normatec Recovery boots since IMLP in July. It felt truly amazing and I was grateful to have the neighbor’s dog snuggle up next to me.
Grateful for the bright colors of this Coeur Sports Liberty kit! It made me so much more visible riding on the open roads!
Intention: Gratitude I started to incorporate intentions before each workout during the middle of the month and it has really served me well. During this swim, I kept focus on the gratitude and was so thankful to my body for allowing me to push it.
Thank you Ruth for thinking of me and being one of my biggest supporters!
I’m glad to have reconnected with my mat and have Basil coaching me through the moves.
Grateful to have a solid double digit run where my body felt so good I decided to run a little longer than planned and of course celebrate with a dance party post run! “If you like piña coladas and getting caught in the rain…”
SO GRATEFUL for spontaneity in riding cross bikes with my fave after work!
Grateful to see some “friends” on my 11 mile run!
Grateful for 70+ miles on two wheels with my fave on new terrain!
Grateful to Robin and Basil for running with me!
Grateful to my Coeur Sports sister, Jess, and her family for having us over for dinner and enjoying each other’s company!!
October:
Grateful for a dog that loves to run and is sad when I run on the treadmill.
Grateful for my reminder to believe in myself and what I am doing!
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 we got to meet up with our Coeur Sports sister, Erin on the bike course! #IMLou
Grateful my fave enjoys having loads of fun! Our outfits got lots of laughs and cheers from the athletes! #IMLou
Go Rob GOOOO!!! Keep MOOOVING forward!! #IMLou
Rob getting chased by my fave in his second costume of the day. #IMLou
Looking strong Mikki! #IMLou
Happy birthday Kristin! #IMLou
Encouraging Kristin to finish strong! Congrats on your 1st place AG and Kona qualification! #IMLou
Ironman Louisville from a new perspective. What a fun day! Congrats Rob on your amazing race! #IMLou
Grateful for the beautiful fall colors that showed up a bit later than normal.
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.
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.
Thank you to Robin and Basil for 8 BEAUTIFUL fall, morning miles with me!
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!
November:
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!
Another Hillbilly Hike 1/2 marathon is in the books!
So grateful to be getting back to the weights and strength training the entire body!
Grateful for the opportunity to ride the horse carriage at Snow Magic.
So grateful to get to run with these rad ladies at the Coeur Sports women’s run in Des Moines.
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 some time with my mat!
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!
Intention: WIN (the day) After being away from the water for two weeks, it felt so amazing to get some #chlorinetherapy today! #wintheday
Grateful for a morning run with my fave!
Crushing bike intervals + spending time with my fave = pure joy!
Grateful for time to PLAY in the water!
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!
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!
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!
December:
I’ve decided 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! I’m grateful for the opportunity to think outside of the box, experiment with trial and error, the freedom and control to do it my way, and the excitement with trying something new!
So grateful that I can spend time with my mat while rehabbing my back.
LIVE! Every. Damn. Day!
So grateful to be spinning on the bike…even if it is an easy ride!
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!
I’m grateful for Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping get me back on track this month.
These beautiful December days with unseasonable temperatures are amazing!!
The girls are so glad that Dad is home after being gone for a week.
Glad to be rolling again!
Wow!! Grateful for beautiful sunrises!!
Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!
Grateful for framily and matching PJs!!
First run all month!! Grateful to be nearly fully recovered from my back sprain and enjoying fresh air + sunshine + time with my faves!!
Grateful for these love bugs!! “Give me all the treats!!”
Sushi for Christmas dinner…YES PLEASE!!
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!!
Chris Chapman with Movewell Iowa is helping me get my muscles to properly fire and keep me injury free.
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!
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.
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!!
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!
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 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.
So grateful to be rolling again!
Wow!! Grateful for beautiful sunrises!!
Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!
Grateful for framily and matching PJs!!
Grateful for these little beauties!! Missing them this Christmas!!
Grateful for these love bugs!! “Give me all the treats!!”
Sushi for Christmas dinner…YES PLEASE!!
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?!
If you’ve been following my journey, you’ll know that I have made the decision to “choose me” and live my truth. By choosing me, I am actually choosing US, and I’m so grateful to have the Iron Hippie on this roller coaster ride with me. Here is a quick update on where I’m at.
I love getting to ride with my fave!! Life is a roller coaster ride full of ups and downs! I’m so grateful to have my fave by my side! Instead of screaming throughout the ride, he throws his hands in the air and enjoys the ride!
TRUTH: I REALLY DO LOVE to swim/bike/run! 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 & mentally. It fills me with gratitude. It helps me be the best version of myself. I can’t imagine my life without swim/bike/run! Here are some of my truths:
I am a social introvert. Generally, I like to socialize with others while I workout. Socializing while working out fills me up and brings me joy because I get to connect with such great people in amazing communities. Don’t get me wrong, there are times a good solo workout is exactly what I need and crave…hence the introvert. The introvert is more present in the day to day activities when I hunker down at home, recover, gear up for the coming day/week, and jumpstart my batteries.
I love playing and feeling like a fish gliding through the water! Splashing around, making mud pies, dunking a friend, doing hand stands and somersaults in the water…hello childhood! ❤
Truth: I REALLY do LOVE swimming! I love playing and feeling like a fish gliding through the water. I am a Pisces after all!
I love the open roads, the wind in my face, the sun on my back, and the freedom I feel when I am on two wheels…I love it even more when I GET to ride with others!! The occasional red wing black bird that dive bombs my helmet also brings me joy…it is good interval training. 😉
Truth: During my outdoor rides this fall, I have come to realize 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! Riding with others is a bonus! FYI…I am in Minnesota and my fave is in Iowa in this picture.
I love running, but I love it even more with friends! Bonus = running with Basil! She knows how to have fun and bring a smile to my face! It’s hard not to smile when I watch her run. 🙂
Truth: I ran 6 miles this morning…3 solo miles followed by 3 miles with Robin. I REALLY do LOVE running, but I love it even more with friends! I love the early morning sunrises, the fresh air, the girl talk, the community, the sounds of feet hitting the pavement, sweating together, and of course the hugs at the end!
I love being on the water!! It takes me back to my childhood. I love to SUP, canoe, kayak, water ski, tube, boat, anything that involves being on the water. The water is in my blood! 🙂
Truth: I REALLY do LOVE being on the water! I love the core challenge + arm workout water sports provide, soaking up the vitamin D, connecting with nature, the fresh air, and the freedom! It is something I definitely need to do more frequently!!
I love yoga! I love the community, the mindfulness, the focus, and the feeling of accomplishment + calm after a yoga session.
Truth: I love spending time on my mat, creating space, reducing stress, increasing relaxation, and working to improve my flexibility.
I love to be outside during all seasons! I love the fresh air, the calming sounds of nature, the various temperatures and humidity levels, the calm, the quiet, and the peace that comes with outdoor adventures.
Truth: I REALLY do LOVE being outside in all seasons! Snowshoeing adventures with my fam is one of my favorite winter activities!
Boxes aren’t for everyone. I’ve decided 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!
I dream of one day…believing in myself so deeply that I open locked doors without the keys and inspire others to do the same on whatever journey they are on!!
Are you living your truth?! Are you being true to what YOU TRULY feel, what YOU really WANT to do, who YOU REALLY are, and what YOU DEFINITELY dream for yourself?! Are you choosing YOU?!
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!
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?
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 some time with my mat!
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!
Grateful for time to PLAY in the water!
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?!
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:
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.”
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.”
“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 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!
So grateful for Nick at Vitality Massage to help keep me active + healthy!
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?!
September was a roller coaster ride. I struggled with wanting to crawl back into my comfort zone vs. continuing my quest to being true to myself. In that quest, I have learned a lot about what I don’t want more than what I do want. As I continue on this quest, I know I will eventually find answers and as long as I stay true to myself, I will have no regrets.
Training:
Training has been so enjoyable lately. I still find myself occasionally fighting off the negative demons, but those times are getting fewer and fewer and I’m so grateful for that! This month had me riding OUTSIDE WITH MY FAVE for 4 rides ranging from 40 to 70 miles EACH. I can’t remember the last time we rode so many miles together over multiple rides in one month! My heart is so happy!
Intention: Gratitude I started to incorporate intentions before each workout during the middle of the month and it has really served me well. During this swim, I kept focus on the gratitude and was so thankful to my body for allowing me to push it.
So grateful to have my fave to ride with on this nearly perfect summer day for 60 miles! 🙂
I’m so grateful to have lots of time with my favorite girl to think and process my thoughts. She’s such a good listener!
Swim: 10,450 yards (5.94 miles)
Bike: 306 miles
Run: 53.3 miles
Strength: 10 minutes of core daily + some yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 34 hours & 27 minutes
#explore:
Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including following my inner compass. We all have that inner voice that talks to us. Sometimes we listen to it and sometimes we ignore it. Thinking back to those times when I listened to my inner compass, the outcome was almost always amazing and often better than I thought it would be. When I didn’t listen to my inner compass, the outcome was often negative and I regretted my decision to ignore it. In recent weeks, I decided to follow my inner compass and regain control of my life. My training. My physical health. My mental health. Reigniting the fire in my soul. This month I’ve been doing what I want. If I feel like riding bikes, I ride. If I feel like running, I run. If I feel like swimming, I swim. If I feel like doing yoga, I do yoga. If I feel like sitting on the couch and turning into a couch potato…well, I tried not to do too much of that this month, but there was some of it. The freedom to #doitmyway has been a breath of fresh air and one I am SO grateful for! I have been following my inner compass and setting intentions before my workouts centered around play, fun, gratitude, joy, fierce, ease, sunshine, truth, light, appreciation, and being present. What a game changer to reawaken my passion, fire, and soul.
I love getting to ride with my fave!! Life is a roller coaster ride full of ups and downs! I’m so grateful to have my fave by my side! Instead of screaming throughout the ride, he throws his hands in the air and enjoys the ride!
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!
Rich Roll has a lot of great guests on his show. Recently he brought David Epstein onto the show and it was AMAZING!! “You don’t change your identity overnight. You have to start with these little keyhole experiments until something that you think that was just an interest becomes a real passion or a vocation.” ~David Epstein
He brought on Catra Corbett in 2018, but I finally listened to it and WOW!! This woman runs crazy distances…200+ mile races and a 425 mile trail run. After getting arrested for peddling crystal meth, she was scared straight in a jail cell when she hit rock bottom. She left behind meth addiction, disordered eating, and sexual and emotional abuse. Sobriety saved her, but running gave her a completely new life. “Getting out is the first step. You don’t have to become a runner. Just get out and see what the world has to offer.” ~Catra Corbett
Kelsey Abbott brought Cody Byrns on her Find Your Awesome podcast. His life experiences have him living the fullest life possible. “I cannot change what happened to me, but I can change what I do today and make the most of what I do today.” ~Cody Byrns
Ironwomen Podcast has so many amazing women on!
–Outside the Comfort Zone with Emily Cocks and Susan Lacke is a great listen! Emily gives her podium picks at Ironman 70.3 World Championships in Nice, France and Susan talks about her experiences that fueled her new book Running Outside the Comfort Zone.
–Race with Purpose with Nicole Valentine was heart warming! Nicole’s mission is to create change. “Nicole shares her passion for inspiring women in sport, finding purpose beyond the finish line, and showing others how to use fear as an opportunity for growth.”
–Into the Deep End with Julie Moss was so inspiring. This woman was the one who put Ironman racing on the map in 1982 as she crawled across the finish line in Kona. “You have the opportunity to be a Wonder Woman for your own life and you better take it!” ~Julie Moss
–Small Bites, Big Goals with Selah Schneiter is SO INSPIRING! She is a 10-year old who is the youngest person to have ever climbed “The Nose” of El Capitan. “How do you eat an elephant? Small bites. Some things are hard and that’s just reality” ~Selah Schnieter
Michael Gervais has brought some amazing people on his Finding Mastery podcast:
–Katie Zaferes is the #1 triathlete in the world after recently winning the ITU World Triathlon Series. She is a 2016 Olympian and has her sights set on qualifying for the 2o20 Olympic Games. “Mastery is unattainable, but trying to master it is everything.” ~Katie Zaferes
–Meb Keflezighi is the only runner to win the Boston Marathon, the New York City Marathon, and an Olympic medal. He is SO inspirational! “Quitting is not my best.” ~Meb Keflezighi
–Javier Gomez is a professional triathlete who has raced and won at so many different distances. While he is currently in peak training for the Ironman World Championship that will take place in Kona, Hawaii on October 13, he is so humble and grounded. “Enjoy life; it is the most important. Enjoy what you do all of the time.” ~Javier Gomez
–Bethany Hamilton is a professional surfer who has survived a shark attack. At the age of 13, she was attacked by a 14-foot tiger shark who took her left arm from her. One month after the attack, Bethany returned to the water and within two years she had won her first national title. “Mastery is more about loving what you’re doing, rather than nailing it perfectly or being the best of the best.” ~Bethany Hamilton
Reading:
“Stop Saying Your Fine: The No-BS Guide to Getting What You Want” by Mel Robbins was the kick in the pants that I needed to remind myself that life is too short. It is time to stop waiting for my life to change and create the change that I want. “There will always be setbacks, so you must learn how to deal with them. When you hit an obstacle, you shouldn’t be questioning yourself, you should just be figuring out the alternatives. You should be like water. Water doesn’t consider its flow. If something gets in the way, it just moves around the obstacle. You need to adopt the same mentality.” ~Mel Robbins
Grateful to branch out and go to trivia night, which was a bit uncomfortable as I am clueless when it comes to trivia.
This is the first time I have relaxed in the Normatec Recovery boots since IMLP in July. It felt truly amazing and I was grateful to have the neighbor’s dog snuggle up next to me.
Grateful for the bright colors of this Coeur Sports Liberty kit! It made me so much more visible riding on the open roads!
So grateful that my fave put this surprise reminder in my lunch pail. He’s a keeper!!
Grateful to have Nick with Vitality Massage work out all the kinks!!
Relishing that “high” from doing it my way! Oh…and LOVIN’ my new Coeur Sports Sorbet kit! SO FUN!
When the intention is set to play and have fun during my swim workout, that is exactly what I do…my swimsuit definitely helps set the intention also!
So grateful to be back in the water after a hiatus.
So grateful for amazing peeps in my life!
Thank you Ruth for thinking of me and being one of my biggest supporters!
I’m glad to have reconnected with my mat and have Basil coaching me through the moves.
Grateful to have a solid double digit run where my body felt so good I decided to run a little longer than planned and of course celebrate with a dance party post run! “If you like piña coladas and getting caught in the rain…”
Grateful to be a “model” in the Coeur Sports email that was sent out! Hello Liberty kit…I love you!
SO GRATEFUL for spontaneity in riding cross bikes with my fave after work!
Grateful to see some “friends” on my 11 mile run!
Grateful for my Friday night happy hour!!
Grateful for 70+ miles on two wheels with my fave on new terrain!
Grateful to my Coeur Sports sister, Jess, and her family for having us over for dinner and enjoying each other’s company!!
Grateful to Robin and Basil for running with me!
Grateful for some yards next to my fave!!
So grateful to reconnect with my mat at the hot yoga studio!! I’ve truly missed this and am so glad to be back!!
How was your month of September?! What were you grateful for last month?! When your inner compass speaks, do you listen?!
“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.” ~Germaine Gaspard
We all have our own story and unique journey. Our stories are dynamic; new chapters are written as we acquire new knowledge and new experiences. I have said this thousands of times in the past, and I’m sure I’ll say it thousands more in the future: “You can not judge until you’ve walked in someone else’s shoes.” Our experiences mold and shape us into who we are and who we become. I have kept my story a secret from EVERYONE for 35+ years, which has been SO exhausting. Recently I started sharing my story with family and friends. This has created so much freedom + space in my life. Through this process, I have learned that I have been surviving life instead of living it. It is time to change this and start living my truth!
I am worth so much more than I have been giving myself. I have been going through the motions, feeling what I thought I SHOULD feel, doing what I thought I SHOULD do, being who I thought I SHOULD be, dreaming what I thought I SHOULD dream. I have numbed myself to knowing what I truly am feeling, what I truly do want, who I truly am, and what I truly dream for myself. With this newfound freedom + space, I have decided to choose me and be true to me.
I have stepped back to take some time to accept and embrace the opportunity to get closer to what I TRULY feel, what I really WANT to do, who I REALLY am, and what I DEFINITELY dream for myself. This process is uncomfortable. This process is hard. This process promotes fear. I find myself wanting to go back into my comfort zone, do what I’ve always done + numb all of the bad feelings (which are becoming fewer and fewer with time). I know I am not where I want to be in the future, so I will continue to push myself out of my comfort zone and strive to do + be true to myself. This process forces me to acknowledge my past, face my fears, and own my shit. While I can’t control the shit that has happened to me, I can control my attitude + my response to it + how I move forward in the future. It is time to pay attention to what really brings me joy and live my truth!
I am fearful about the future. I am afraid I won’t find pure joy in swim/bike/run (although I am getting closer to experiencing pure joy in swim/bike/run). I am afraid I will disappoint people who support and encourage me. I am afraid I will not get to do another Ironman focused around joy + fun. I am afraid I will fall back into my old habits because they are within my comfort zone. I am afraid that the next chapter in my story will be more of the same.
I know being fearful is a good thing. “Fear means I am doing something brave with my life and is an indicator that I am getting closer to my truth. It is time for me to lean into my courage instead of listening to my fear.” ~Mel Charbonneau
I am grateful to have amazing people surrounding me + inspiring me + helping me + supporting me + encouraging me in this very difficult process. The hardest step was the first one. With every subsequent step, it gets easier and easier. I may not be where I want to be, but I am getting closer with every forward step! I will continue to choose me and live my truth!
“Fully present, calm, balanced, at peace. Living my truth. A declaration of self – my soul’s freedom. Embracing who I am and what I stand for. Aware of my faults and loving myself anyway. I am content. This is me. I accept it and that’s what matters.” ~Fellow Flowers
Are you living your truth?! Are you being true to what YOU TRULY feel, what YOU really WANT to do, who YOU REALLY are, and what YOU DEFINITELY dream for yourself?! Are you choosing YOU?!
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!
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 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
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 time with family!
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!
Living my truth!
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?!
PushMyLimits 