My #FaveWorkout – Week 14

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


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!!!!! 🙂

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…


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


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



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.


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


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!!



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!!!


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



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.

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 😉



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!!!!!


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…


AM: 1 hour Strength Training with some #solesistasweat



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



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

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


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


Followed this up with 45 minutes of TRX class 🙂


Rest Day: traveled to my parents house for the weekend


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!!


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


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?

34 Weeks ’til #IMBoulder

With 34 weeks to Ironman Boulder, this week wasn’t so successful in the category of working out. I had a cold most of the week and breathing was a bit of a challenge the first few days of the week, but I am starting to feel a bit better. I hope to be back in full workout mode this week.


Scheduled: 1 hour of strength training

What happened: 1 hour massage…I have really TIGHT calves that are causing problems with my plantar fascia. While I don’t have plantar fasciitis yet, there are signs that I could have it if I don’t get these calves loosened up.



Scheduled: 1 hour swim and 50 minute run

What happened: No exercise…I slept almost 11 hours


Scheduled: 1 hour trainer ride and 1 hour hot yoga

What happened: 1 hour hot yoga…this was fun to see lots of friends at class, but I struggled to breathe

New swim suits came in the if I could just breathe so I can go use them
New swim suits came in the mail…now if I could just breathe so I can go use them
New swim toy arrived...ankle strap. I can't wait to try this out :)
New swim toy arrived…ankle strap. I can’t wait to try this out 🙂


Scheduled: 1 hour run and 45 min TRX class

What happened: 45 min TRX class…this turned out to be my #FaveWorkout for the week.


Scheduled: 55 minute swim

What happened: No exercise


Scheduled: 90 minute run and 1 hour strength training

What happened: 9.3 mile run (1:26:00) and 1 hour of strength training

Allen and I successfully finished our run.
Allen and I successfully finished our run.
Just a little plank holding for some core work...
Just a little plank holding for some core work…


Scheduled: 2 hour trainer ride and 90 minutes of hot yoga

What happened: 2 hour trainer ride for ~25 miles (my sensors weren’t working, so this is an estimate)

Ready to sweat!!


Weekly Totals:

Swim = 0 hours and 0 miles

Bike = 2 hours and 25 miles

Run = 1:26:00 for 9.3 miles

Strength Training = 1:45:00

Hot Yoga = 1 hour

How was your week of training?