Trication Part 2 – Estes Park…The Beginning

I’m so excited to start training again, but this time at altitude…7596 feet is where I have laid my head every night since we arrived in Estes Park!!

Thursday: Happy 5th Anniversary to the Iron Hippie 😉

I started my day watching the sunrise over the mountain on the patio at our cabin, while drinking my Karma Kombucha…can you say #perfectstarttotheday?!?!?!?! WOW!!

What a spectacular sunrise over the mountain!!
What a spectacular sunrise over the mountain!!

We followed this up with a drive through Rocky Mountain National Park to Grand Lake, where we had breakfast at an amazing little cafe, followed by a walk along the lake.

On the drive to Grand Lake through Rocky Mountain National Park.
On the drive to Grand Lake through Rocky Mountain National Park.
On the drive to Grand Lake through Rocky Mountain National Park.
On the drive to Grand Lake through Rocky Mountain National Park.
On the drive to Grand Lakes through Rocky Mountain National Park.
On the drive to Grand Lakes through Rocky Mountain National Park.
Blue Water Bakery Cafe...YUMMY!!
Blue Water Bakery Cafe…YUMMY!!
Veggie Croissant Sandwich and Blueberry Muffin for breakfast...YUMMY!!
Veggie Croissant Sandwich and Blueberry Muffin for breakfast…YUMMY!!
Grand Lake...elevation 8367 feet :)
Grand Lake…elevation 8367 feet 🙂
Kayak and wind surfing on Grand Lake
Kayak and wind surfing on Grand Lake
Happy Anniversary to the Iron Hippie...what a great way to celebrate 5 years ;)
Happy Anniversary to the Iron Hippie…what a great way to celebrate 5 years 😉

After breakfast and a short walk along the lake, we loaded back into the car and drove to the edge of Rocky Mountain National Park so we could hike up to Adam’s Falls…

We took a short hike up to Adams Falls in Rocky Mountain National Park.
We took a short hike up to Adams Falls in Rocky Mountain National Park.
On the trail to Adam's Falls in Rocky Mountain National Park.
On the trail to Adam’s Falls in Rocky Mountain National Park.
Adam's Falls...so majestic!
Adam’s Falls…so majestic!
We made it to Adam's Falls...with Allen and the Iron Hippie.
We made it to Adam’s Falls…with Allen and the Iron Hippie.
Staring out over the running water...so peaceful!
Staring out over the running water…so peaceful!
A hideout area by the stream.
A hideout area by the stream.
Allen deciding to walk in the FREEZING cold water...he lost feeling in his calves and feet (~39F water temperature)
Allen deciding to walk in the FREEZING cold water…he lost feeling in his calves and feet (~39F water temperature)
The Iron Hippie checking out the water.
The Iron Hippie checking out the water.
I LOVE nature and was cherishing every moment in Rocky Mountain National Park!!
I LOVE nature and was cherishing every moment in Rocky Mountain National Park!!
Enjoying the peace and quiet of nature...
Enjoying the peace and quiet of nature…
Just past Adam's Falls, it opens up to this majestic prairie with a stream through it.
Just past Adam’s Falls, it opens up to this majestic prairie with a stream through it.
The prairie, stream and mountains in the background.
The prairie, stream and mountains in the background.

On the return back to Estes Park, we made one stop at the Continental Divide.

The Continental Divide...this is where water flows to either the Pacific or Atlantic.
The Continental Divide…this is where water flows to either the Pacific or Atlantic.
A lake at the Continental Divide.
A lake at the Continental Divide.

When we returned to Estes Park, I relaxed for a little bit before doing an hour of strength training at the cabin. At about 5:00 pm, the Iron Hippie, Allen and I went for a run around Estes Park. I was VERY pleasantly surprised at how good I felt at 7500+ feet elevation. This was just the attitude adjustment that I needed!! This was some serious #runlove 🙂

Strength training with the mountains in the background...I may never leave here!!
Strength training with the mountains in the background…I may never leave here!!
Not super fast, but I felt really great at 7500+ feet elevation :)
Not super fast, but I felt really great at 7500+ feet elevation 🙂
This run was just the attitude adjustment I needed today!!
This run was just the attitude adjustment I needed today!!
We all survived our first run at altitude :)
We all survived our first run at altitude 🙂

After our run, we cooked taco meat for taco salads…the perfect post workout meal!! Then it was time to clean up dinner and dishes, get ready for our bike ride on the Ironman Boulder bike course Friday morning and let my head hit the pillow for a good night’s sleep.

Friday:

After breakfast, we loaded up our bikes into the car and headed to Boulder to ride the first ~40 miles of the Ironman Boulder bike course. Can I just say…I’m in love with the first loop (the red loop) of the bike course (which is also happens to be the 2nd loop of the bike course)?!?!?! Serious #bikelove here 🙂 I’m planning to ride the 3rd loop of the bike course next Saturday, and I can’t wait!! I hope I love it just as much!!

The Ironman Boulder bike course starts at the Boulder Reservoir, so this where we started our ride.
The Ironman Boulder bike course starts at the Boulder Reservoir, so this where we started our ride.
Three athletes ready to ride!
Three athletes ready to ride!
Ironman Boulder Bike Course
Ironman Boulder Bike Course

We stopped in Hygiene at Mary’s Market to refill our water bottles. This is the most bicycle friendly place I think I’ve ever been (well…except for the Kyle’s Bikes of course). It is truly AMAZING!! They cater to cyclists in so many unique ways…I really hope it is packed on IMBoulder race day!!

Mary's Market...we need one of these in Iowa!!
Mary’s Market in Hygiene…we need one of these in Iowa!!
Mary's Market even lets the cyclists know where to park :)
Mary’s Market even lets the cyclists know where to park 🙂
Special parking for all of the cyclists who stop at Mary's Market in Hygiene.
Special parking for all of the cyclists who stop at Mary’s Market in Hygiene.
Mary's Market has the perfect place for people to relax during a long ride.
Mary’s Market has the perfect place for people to relax during a long ride.
Mary's Market has Skratch (sports drink) "on tap" for cyclists :)
Mary’s Market has Skratch (sports drink) “on tap” for cyclists 🙂
Mary's Market has lots of sports nutrition for cyclists to chose from.
Mary’s Market has lots of sports nutrition for cyclists to chose from.
We rode the first ~47 miles of the Ironman Boulder bike course in a pretty impressive time for us! I'm super excited to see what this equates to on race day!!
We rode the first ~47 miles of the Ironman Boulder bike course in a pretty impressive time for us! I’m super excited to see what this equates to on race day!!

In the last 4 miles of the bike ride, the winds picked up and the temperature soared to 92F. I hope race day conditions are cooler and less windy, but if they aren’t, we are ready!! After loading the bikes, we drove downtown to have some lunch and then rode our bikes to a local bike shop to get an extra pedal washer for my right pedal. I was having a bit of some knee pain after this ride, and Kyle (my amazing bike fitter) said I needed to put another washer between my crank and pedal. Unfortunately, Allen was having issues with his seat post and couldn’t sit on his saddle and the bike shop couldn’t help us, so we rode off to another shop…who also couldn’t help us. UGH!!! At this point, we called Kyle again and he told Allen what to do, so we made a few more stops in Boulder before heading back up the mountain to Estes Park. Upon our arrival to the cabin, we made dinner, showered, cleaned up and walked around Estes Park before hitting the hay. It was a beautiful night!!

Saturday:

I woke up shortly before 6 am, ate breakfast and then at 7 am we all set out for a 2 hour run around Estes Park. I was a little nervous going into this run, because it was double the distance of my Thursday run and I am at 7500+ feet of elevation, but I just took it one step at a time and had a fabulous run at a faster pace than Thursday, which I was pleasantly surprised by!! I basically ran by myself, leaving the boys in the dust which was really good mental training for IMBoulder race preparation. And. I. Felt. Great!! I couldn’t have asked for a better run…and at altitude!!

There were elk along the path that I was running on around Lake Estes.
There were elk along the path that I was running on around Lake Estes.
More elk along the path around Lake Estes.
More elk along the path around Lake Estes.
Deer on the side of the road along my running route.
Deer on the side of the road along my running route.
The view from the path around Lake Estes.
The view from the path around Lake Estes.
The path around Lake Estes.
The path around Lake Estes.
12 glorious miles at 7500+ feet elevation :)
12 glorious miles at 7500+ feet elevation 🙂
12 happy miles at 7500+ feet elevation brought a huge smile to my face!!
12 happy miles at 7500+ feet elevation brought a huge smile to my face!!
Allen playing a "tune" after our long run.
Allen playing a “tune” after our long run.
The Iron Hippie playing a "tune" after our long run.
The Iron Hippie playing a “tune” after our long run.
I was playing a "tune" after our long run.
I was playing a “tune” after our long run.

After doing some core work, refueling and showering, I did lots of laundry. Thankfully our cabin has laundry facilities (actually below our cabin) and we can do as much laundry as we need. The Iron Hippie’s sister and brother-in-law came up to visit us from Denver, so we had a fun afternoon of just chatting and relaxing in Estes Park. It was great not to have to drive anywhere, since the last few days we had been in the car quite a bit 😉

I ate leftovers for dinner and then walked around Estes Park, ate a cookie as big as my face and drank tea while relaxing by the stream for a while before turning in early to bed.

I love peanut butter cookies!!
I love peanut butter cookies!! SaWEET!!
Ginger Twist Hot Tea from Kind Coffee...mmmmmmm
Ginger Twist Hot Tea from Kind Coffee…mmmmmmm
Relaxing by the stream, drinking my hot tea and listening to live music...doesn't get much better than this!!
Relaxing by the stream, drinking my hot tea and listening to live music…doesn’t get much better than this!!

Sunday:

After 10 hours of sleep, I woke up ready to ride! We ate some breakfast, loaded up the bikes and drove to Raymond, CO for a shorter ride on the Peak to Peak Highway. This was absolutely, without a doubt, my favorite bike ride EVER!! If you are ever near Raymond or Ward, Colorado, I HIGHLY recommend this ride!!

Climbing, climbing and more climbing.
Climbing, climbing and more climbing.
On top of the world...or maybe just Colorado at elevation 9200+ feet.
On top of the world…or maybe just Colorado at elevation 9200+ feet.

We did a short run off the bike in Raymond before heading back to Estes Park…with a short detour to Glen Haven for some amazing cinnamon rolls!!

Homemade cinnamon rolls was our post workout snack from Glen Haven, Colorado.
Homemade cinnamon rolls was our post workout snack from Glen Haven, Colorado.

We cleaned up and grabbed an early dinner and some ice cream (it was National Ice Cream Day after all) before hitting the hay early for another exciting day in Estes Park 🙂

Smokin' Dave's for dinner. I had a burger with sweet potato fries.
Smokin’ Dave’s for dinner. I had a burger with sweet potato fries.
Strawberry Guava Sorbet...it is lactose free, so I can eat it :)
Strawberry Guava Sorbet…it is lactose free, so I can eat it 🙂

I’ll have the middle part of our Estes Park trip up on the blog later this week. 🙂

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My #FaveWorkout – Week 16

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

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

Trainer: 3×9 minutes Over/Under Intervals

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

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Lots of sweat…

 

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

What was your favorite workout this week?

Racing in 2015

It has taken me a bit of time to solidify my 2015 racing calendar, but this is what I’ve decided on…

Elkhart Time Trial Series – April, May, June, July and August (one Thursday evening each month) in 2015

  • I did race the Elkhart Time Trial once in 2014, but I am looking forward to racing the Time Trial Series more consistently this year.   IMG_3713

Drake 1/2 Marathon – April 26, 2015

  • I’ve raced this many times in the past and am not super thrilled with the new route, but it is close to home and gives me a running race to test my run strength before my tri season really starts up.

Legend Tri 100 – June 7, 2015

  • This will be an automatic PR for me when I cross the finish line. I have not finished a 100 mile triathlon before. I am really looking forward to this event since I have raced the 70.3 mile distance at this venue twice and loved it!!

Accel Olympic Triathlon – June 14, 2015

  • This will be a new event for me. I am excited to get the opportunity to race an Olympic distance triathlon before Ironman Boulder. I love the distance and am thrilled to have the opportunity to go fast 🙂

Eastern Iowa Tour de CURE – June 27, 2015

  • This will also be a new event for me this year. While it is not a race, it will be a great training day and opportunity to ride 75 miles on relatively protected streets and for a great cause!!

Ironman Boulder – August 2, 2015

  • This will be my 3rd Ironman race, but the first time I’ll be racing in Boulder. I am pumped to be taking a 3 week vacation out in Colorado prior to the race to acclimate, relax and train a little.

Des Moines Triathlon – September 6, 2015

  • Since the Hy Vee Triathlon is no more, I will be participating in the first ever Des Moines Triathlon on Labor Day weekend. I am planning on doing the Olympic distance race and seeing what my body has left with only a few weeks post #IMBoulder 😉

Runner’s Flat 50K – October 10, 2015

  • Last year we participated in this event for its inaugural year, but only ran the 10 mile distance. This year I am going to attempt my first ever 50k and am looking forward to having something a bit more challenging to train for post #IMBoulder.

    Approaching the first aid station
    Approaching the first aid station on the 10 mile course

While I am sad to be missing some of my favorite local events this summer, I am super pumped to attempt some new events and challenges in 2015!!

What fun races do you have planned for 2015?

My #FaveWorkout – Week 14

This week’s #FaveWorkout involved some #swimlove and #courage.

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The working set became tough in the 2nd interval and I noticed Negative Nelly creeping into my head…I wasn’t sure I could keep pushing. I repeated, “I can and I am” over and over in my head while I pushed forward. This workout was all about continuing…

And now for the workout…

Warm-up: 200 swim, 4 x 50 drills
Main Set: 200 moderate to fast swim
60 sec rest
800 as 4 x 200 (200’s on 4:00- so swim faster than 4:00/200 yards to get rest, leave on the 4 min interval- this should be HARD!)
200 drills
60 sec rest
800 as 4 x 200 again (repeat as above)
Cool-down: 200 easy

I had some self doubt going into this workout…I typically swim about 2:00/100 and knew that I would have to work HARD to execute this workout like it should be executed. Not only did I successfully finish the first set, but I also pushed hard and successfully finished the 2nd set too!! I was super pumped that I mentally persevered and finished the workout strong, swimming each of my 200s in 3:30 (give or take a second). What?!?!?!?! AHH…YES!!!!! 🙂

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I think it is time to retire this swim cap 😉

On a side note, this was good training for what it might be like to swim oxygen deprived at #IMBoulder in just over 23 weeks 😉 “Just keep swimming. Just keep swimming.” ~Dory

What was your favorite workout this week?

25 Weeks ’til Ironman Boulder

This week started off a little out of sorts thanks to Mother Nature’s bad attitude. Sunday, February 1 we ended up with about 14 inches of wet, heavy snow, so we took an extra day at my parents instead of driving back home in the storm and mayhem. So here is how my week unfolded…

Monday:

We got up and swam at the Bedell Family YMCA and did a strength training session before loading up the car and heading home. My 7×200 swim at the YMCA was my #FaveWorkout this week. Thankfully the trip home was uneventful and didn’t take much longer than normal. We arrived home to 14 inches of snow that needed to be shoveled out of our driveway so we could get to the house and unload. That once wet, heavy snow had refroze to solid, heavy, uncooperative snow to shovel…UGH!! Thankfully our neighbor came over with his 4-wheeler that has a blade on the front and helped us, so it didn’t take as long as it might have otherwise. I also had a package on the front steps…Can you say Coeur Sports Team Kits?!?!?!? LOVE!! After unloading, we hit the trainer for a short speed workout and Basil decided to take a nap while we rode 🙂

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Tuesday:

The day started with a 70 minute endurance run on the treadmill…the roads were not conducive for outdoor running.

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After work, I took to the pool for a rather challenging, but fun swim workout…Power Swim

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Wednesday:

The morning ride was 90 minutes in Zone 2. I love riding my bike, but I love it even more when intervals are involved…unfortunately that was not the case this morning and this ride required lots of #heartandcourage to finish.

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After work, we had dinner with friends…so much fun!!

Thursday:

Can you say BRR?!?!?! It was a rather chilly start to the day, but that didn’t stop me from completing my 50 minute treadmill run. The workout was 4×4 minutes FAST, with 4 minutes of recovery between. I ran the fast sets at a 7:30 pace…that is one way to warm up!!

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After work I met a new personal training client who is a marathon runner looking for more functional strength training. I followed this up with our TRX class…this week was a great workout and gave me great ideas for next week’s class!!

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Friday:

Rest Day…I had a much needed massage…OUCH!! There was nothing relaxing about this massage. My feet and legs are so tight that we scheduled another one for next week…UGH…tightness GO AWAY!!!

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I also decided this is my mantra for this training/racing season…

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Saturday:

I started out the morning with 30 minutes of core work and followed it up with an 11 mile run with The Iron Hippie and Basil. We ran LOTS of HILLS on snow covered gravel roads…it felt like running through sand and was quite challenging.

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Nothing spectacular, but definitely worked hard with this one…

After the run, we cleaned up and headed to lunch with a friend who relocated to Virginia, so we don’t get to see her nearly often enough…I’m seriously thinking of holding her hostage until her husband gives in and moves back 😉

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Sunday:

The day started with a 2 1/2 hour ride alternating between zone 2 and zone 3. My Garmin 310XT quit detecting my power, cadence, heart rate, speed, etc. 10 times during this ride. I would turn off my Garmin and power it back up and it would work just fine…for about 10-15 minutes before doing it again. Has anyone else had this problem? I spent almost an hour on the phone with Garmin about 2 weeks ago regarding a separate issue and can’t decide if I should call them back or just upgrade to the 910…sometimes technology is FRUSTRATING!!!!!

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After the ride I fueled up with my Osmo Recovery with chocolate Almond Milk and some brunch before laying my head on my pillow for an afternoon nap. I rounded off my week with hot yoga at 4 pm and a tasty salad for dinner…

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Weekly Totals:

Swim: 4000 yards

Bike: 63.1 miles

Run: 23.9 miles

Strength Training: 2:15 (not including my daily planking)

Hot Yoga: 1:30

Total Time: 14:06

How was your week?

26 Weeks ’til Ironman Boulder

This was a planned recovery week…

Monday:

AM: 1 hour Strength Training with some #solesistasweat

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Tuesday:

AM: 1 hour Run…4×1 mile progressive repeats

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Wednesday:

AM: 1 hour trainer ride…Z5 Jumps…this was my #FaveWorkout of the week 🙂

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Thursday:

Osmo Nutrition delivery day…Thanks for keeping me properly hydrated and recovered from my workouts!! #womenarenotsmallmen

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PM: 45 minute trainer ride…Tabata Workout 8x(20 sec sprint/10 sec recovery)

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Followed this up with 45 minutes of TRX class 🙂

Friday:

Rest Day: traveled to my parents house for the weekend

Saturday:

AM: 50 minute run…it was so peaceful running along the lake shore. We saw lots of ice huts on the lake (for ice fishing) and a pack of deer. A perfect run!!

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Followed the run up with 20 minutes of core work in my parents basement 😉

Sunday:

We woke up to snow…LOTS.OF.SNOW…and wind…LOTS.OF.WIND…sustained winds at about 35 mph. Hello February…so nice to see you…NOT…maybe it would be better if we were actually at home and didn’t have a 3 hour car trip (on a good travel day) in front of us. We stayed at my parents overnight to avoid driving in less than desirable conditions.

Rest Day…

Weekly Totals:

Swim: 0 yards

Bike: 23.7 miles

Run: 11.85 miles

Strength Training: 2 hours & 5 minutes (not including the 30 day plank challenge I have been participating in)

Total Time: 5:40:00

How was your week of workouts?

2015 Intentions

I have been reading different blogs that do not have “resolutions” for 2015, but have “intentions” for 2015. I love this idea!! I realize it is the middle of January already, but I decided I should put my intentions in writing, so here they are…my intentions for 2015:

  1. Believe…I have #BigDreams! The only way to achieve these dreams is to believe in myself, my training and my abilities on race day. A sub 14 hour race at Ironman Boulder on August 2, 2015 would get me a bit closer to achieving those big dreams, so I will be focusing on action and execution during 2015. After all…  Screen Shot 2015-01-18 at 2.19.10 PM
  2. Break down barriers…I would love to see more women in endurance sport, whether that is triathlon, swimming, running, cycling, or even cross country skiing. Why endurance sport?!?!?!? It is fun, it is rewarding and it allows me to challenge myself in a way that nothing else can. I would love to share those experiences and my passion for endurance sport with other women in 2015!!
  3. Be present…I struggle with always thinking about what is next instead of focusing on the here and now. I need to slow down, find time to laugh (out loud) every day, enjoy every moment and be present.  Be Present

What are your intentions for 2015?