3 weeks ’til #IMLou – knocking out the workouts

With last week in the rear view mirror, I only have one more big week before the taper for #IMLou begins!!

Swim: 6500 yards

3K swim…what a great way to start the day!!
Capping off the week with more yards in the pool!

Bike: 74.4 miles

Easy recovery spin on the bike!
LONG, focused ride on the trainer…leg crusher!!
Recovery ride post long run!!

Run: 27.3 miles

Treadmill miles with speed work!
Starting Friday off right…with my fave by my side for some morning miles!!
Knocking out the workouts one at a time!
Running with such a #happydog makes me have a #happyheart!! #basillovesrunning
Following the run plan!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 13 hours & 34 minutes

Quote of the Week:

“When it gets tough, put on your boxing gloves.” ~unknown

Attitude of Gratitude:

The sunrise was so stunning!!
Grateful to Nick at Vitality Massage for keeping me healthy!!
Love the Coeur Sports Kona kit design!!
Only one way to refuel post long workouts…SUSHI!!
Grateful to have my legs squeezed by my Normatec boots post long + tough workouts!
Race numbers are here for IMLou!! I’m so grateful my body and mind allow me to do this crazy + fun sport!!

How was your week? What were you grateful for last week?! 

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9 weeks ’til #IMLou – Done!

I’m a bit behind in posting this…

Last week was full of adventure! I took myself to Madison, Wisconsin at the end of the week to do my own training camp. Thanks to Coach Kelly for putting together a challenging weekend for me! I learned so much and overcame lots of challenges! It wasn’t perfect, but it added a lot of volume to my training and I’m grateful my body was open to the challenge.

Swim: 6673 yards

“Eighty percent of success is showing up.” ~Woody Allen
Why? Know your why. Remember your why. Why do you do what you do?! I love triathlon because:
-I love feeling free!
-I love how super fantabulous I feel when I overcome a challenge that once seemed too daunting to surpass!
-I love the community + people I get to meet!
-I can!

Bike: 144 miles

Criss cross applesauce…nailed my Z3/Z4 20 minute working set on the bike!!
Hard work pays off!! Thanks to my #sub6orbust buddy Steena for pulling me up ALL. THE. HILLS On 2 loops of the #IMWI bike course!! She’s so ready to crush #IMWI this year!!
Making fitness + pushing myself in Madison on the #IMWI bike course!

Run: 25.3 miles

Jazz hands to celebrate an easy morning run!
Running off the bike on day 1 of my solo training camp in Madison.
Run off the bike on day 2 of my solo training camp in Madison
I finally ran up Observatory hill without walking on the #IMWI run course! One loop done in pretty miserable conditions!

Strength Training: 30 minutes of full body strength + 10 minutes of core strength daily  

Building strength for #IMLou!!

Weekly Totals: 18 hours & 1 minute

Quote of the Week:

“It always seems impossible until it’s done.” ~Nelson Mandela

Attitude of Gratitude:

I love this sweet pea!!
So grateful that I got to stay with my college friend, Christina, and her girl, Gracie, in Madison at my solo training camp!
Normatec recovery boots are a MUST when putting in all of the hard work!

How was your week? What were you grateful for last week?! Have you ever done a solo training camp?! What did you learn?!

10 weeks ’til #IMLou – happy

Last week was about recovery post Ironman Ohio 70.3 + family time! Doing what makes me happy and spending time with those who make me smile!

Swim: 7232 yards

When you want to take a nap, but your husband says, “The swim is going to help you stay loose and be strong. We are really coached on consistency, not always quality. Keep showing up.” I heeded his advice and showed up!
Putting in the work during a long swim back at home home!

Bike: 22.1 miles

Riding at home home while the twins entertained me 😉

Run: 13.7 miles

Early morning runs with Basil are the best! #Basillovesrunning
Working to find speed in the legs again post Ironman Ohio 70.3 race!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 7 hours & 5 minutes

Quote of the Week:

“Life only comes around once, so do whatever makes you happy, and be with whoever makes you smile.”

Attitude of Gratitude:

Grateful to dog sit for our friends and enjoy 3 days with 3 dogs
Grateful to have Nick at Vitality Massage keeping me healthy and ready to push my limits!!
Grateful that Kim showed up for my Women’s only triathlon clinic. Since she was the only one to show up, she got 2 hours of one-on-one attention and lots of gifts!! 🙂
Only in Iowa does your neighbor walk goats on leash down the sidewalk. The goats allowed Basil and My to smell them and try to play with them. When one goat “talked” to Basil, Basil didn’t have a clue what that noise was or what to do.
Celebrating with Dad back at home home!
Snow cones with the twins!! Yummy!!
This guy at home home!! #happyheart
These animals have keys to my heart!
I LOVE fresh produce from the garden!!

How was your week? What were you grateful for last week?! What makes you happy?!

“PRs are better with friends!”

Wow!! Where to begin?!?! I guess I’ll start with the short version…

Now for the full race report…Ironman Ohio 70.3 was more than I could have hoped for!! If you’ve been following my journey, you’ll know that #sub6orbust was my goal for Ohio. I knew I could break 6 hours, but everything had to fall together. Ironman Ohio 70.3 was about exploring! After 5+ years of dreaming about breaking 6 hours at the 70.3 distance, it was time to turn that dream into a reality! I felt strong, ready, and willing to give it my all!

“Of course we all have our limits, but how can you possibly find your boundaries unless you EXPLORE as far and as wide as you possibly can? I would rather fail in an attempt at something new and uncharted than safely succeed in a repeat of something I have done.”

This guy!! I don’t even know where to begin!! He is my biggest supporter, favorite person, and my rock!! Love him beyond words!! Photo credit: ME!

Swim: 43:19 (2:03/100 yards)

Good morning Delaware Lake!! Photo credit: FinisherPix

The water was 79.25*F, which made it wetsuit optional. It was DEFINITELY too warm for a wetsuit…swimming in murky bath water isn’t ideal, but it is what we were all given. I LOVE the self seeding swim starts!! This was my second race of this format and it is so much cleaner in the water. My Coeur Sports teammate, Steena, her friend Jodi, and I all lined up in the corrals together, but I somehow ended up in the water about 7 seconds before them. As I entered the water, I was calm, relaxed, and focused. I found my line and swam! No anxiety! No stress! Just pure swim flow! I swam a relatively straight line (for me) siting every 6 strokes. I had very little contact with others in the water for the majority of the swim. I focused on my swim mantra, “long, strong, pull” for the duration of the swim…especially when I encountered traffic after the last turn buoy before returning to the shore. As I exited the water, I was a bit disappointed with my swim time, but immediately changed the channel and reset my brain to a positive state for the bike ahead. In hindsight, I think this swim was long. Other athletes had similar swim distances (2300 yards instead of 2187), but no excuses…we all swam the same distance!

Who’s ready to swim?! We are! Photo credit: my fave
There I go! Photo credit: my fave

Gear: Roka swim skin, Roka X1 goggles, SBR Sports Inc. TriSlide, SBR Sports Inc. Foggies

T1: 4:00

Bike: 2:56:13 (19.04 miles/hour)

As I left transition, my fave was right at the mount line and told me to ease into my pace and be careful as there was a TON of congestion out there and other athletes weren’t being very respectful of one another.

Onto the bike! Photo credit: my fave

He was right. I hadn’t even got a 1/4 mile down the road and was getting yelled at by another athlete to get out of his way as I was trying to safely pass two other athletes. One of the athletes I was passing yelled, “Don’t be a douche bag,” while I reminded this douche bag that “we are all out here to have a good and SAFE day.” He wanted to hear nothing of it. He yelled some profanity at us and off he went. I reset my positivity! I knew I would be on the pedals for the whole ride as there isn’t much climbing over the 56 miles on this course. I’ve never raced a 70.3 distance (or full Ironman for that matter) on such a flat course, so this would be a new experience. I was ready to explore and give it my all!! Mojo and I quickly settled into Z3 watts (152-182 watts for me) where we planned to remain for the duration of the ride. Once settled into my pace, I ate a Honey Stinger Waffle, drank some hydration and cruised! About mile 10, I passed Steena. She had beat me out of the water. She said, “Go get it” to me as I passed her. I REALLY wanted to slap her on the a$$ as I passed her, but didn’t want to cause an accident, so I cheered for her and kept going strong. It was shortly after this that I eased up on my watts (oops!) into Z2 and they stayed on the upper end of Z2 for the remainder of the ride. This wasn’t the goal, but it was what happened.

In my happy place!! Photo Credit: FinisherPix

At about mile 54, Steena passed me and said, “What are you doing? Let’s go!” I was having a bit of heart burn, so I took 4 Tums and off I went. I passed Steena (after all she told me at the swim start that I should be in front of her all day long) and as I passed her, she told me she wanted to photo bomb me if the opportunity presented itself…sadly it didn’t. I wheeled into transition with her right behind me.

Gear: Coeur Sports team kit, Mojo (Specialized Transition bike), Specialized Evade helmet, Specialized Shoes, Roka Sunnies

T2: 2:22

Run: 2:10:29 (9:50 min/mile)

Steena and I left T2 at the same time, so we decided to start the run together and see how things unfolded. Now was the time to truly explore how my legs would hold up. They felt trashed right from the first run step, but I ignored them. I ignored the fact that I really had to pee (I didn’t have time to stop…#sub6orbust was on the line). I ignored my run pace. I monitored my HR. Coach Kelly told me to monitor my HR through mile 10 and if I was feeling up to it to let ‘er rip at that point. I told Steena of my plan and she decided to stick with me for a while and see how this unfolded. I couldn’t have asked for a better running partner! We were so evenly matched in pace and footfall! She says I pulled her through the first 11 miles, but in reality, she gave me a “job” of successfully pacing both of us to a sub 6 hour finish! I turned my Garmin screen to monitor only my HR and tried not to focus on the pace. We were moving along at a decent clip, chatting occasionally (in broken sentences), and enjoying the footfalls of each other as we moved forward. At one point Steena said, “You are such a consistent pacer. You need to come pace me at Ironman Wisconsin.” I started singing “Pacing Queen” instead of “Dancing Queen” in my head and shared this with Steena as we pushed on.

Stride for stride! Side by side! Photo credit: my fave

Having my fave yo-yo around us on his bike was AMAZING!! We saw him every 1-2 miles. He was cheering, taking photos, and texting with Coach Kelly throughout the run. As we started the 2nd loop, Steena said, “Let’s F*ck Sh!t UP!” and told me the back story that goes with it. I said, “I’m ready, but am going to stick to the plan until mile 10.” So we continued on with the plan. At mile 10, I picked up the pace, but by mile 11, I was in the hurt box. This is where Steena took over and got us to the finish line. She gave me her flower and told me it means “resilience” and that I was going to break 6 hours today! At mile 12, my fave chased me up the hill cracking the whip…

My fave cracking the whip at mile 12! Photo credit: some random stranger with my phone

After we turned back on Henry to head back to the stadium, I saw Linda (a fellow Coeur teammate) heading out on the run. I gave her a quick hug and started to tear up. Steena said, “Don’t cry! It makes running harder. Focus on your dog and all of the funny things she does to make you smile. Let’s go!” As we continued down Henry, I could hear our Air BNB hosts cheering me on. Then we rounded the corner into the stadium and Ruth (another Coeur teammate) was on the corner cheering!

Running strong to the stadium! Photo credit: Ruth Rickey

I knew we would break 6 hours, but by how much?! Steena asked me if I wanted to run ahead and have my own moment at the finish line. I said, “Hell no! You have been with me this whole run. We are crossing together!”

The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to Steena who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!! Photo Credit: Danielle Worthington

And that is EXACTLY what we did! PRs are definitely better with friends!!

We did it!! (ignore the time on the clock that was the elapsed time from the first wave of athletes that entered the water)
PRs are definitely better with friends!!

Overall: 5:56:20 (30 out of 110 in F40-44; 192 out of 666 women; 764 out of 1957 total finishers)

I can’t even begin to explain how elated I am with this race, my performance, and the amazing people that entered my life throughout this weekend! This was so much better than I ever dreamed!! I pushed myself way out of my comfort zone and achieved big goals and dreams!! This gives me huge amounts of confidence for big rewards at #IMLou in October!! I am forever grateful to Steena for making sure I achieved my #sub6 dream by pushing me those last 2 miles and to my fave for being the best husband, friend, supporter, Sherpa, spectator, cheerleader, photographer, and whip cracker anyone could ask for!! I am truly blessed and riding on cloud nine!!

We are now both a part of the #sub6club!!

11 weeks ’til #IMLou – race week

Last week was Ironman Ohio 70.3 race week!! I will have a separate post (maybe 2) about the race and race weekend, but here is what the week looked like.

Swim: 6600 yards

Diving into race week!! #IMOhio70point3 is this coming Sunday!!
Today we broke up 7.5 hours of driving with a little #swimlove in a new city!!

Bike: 73 miles

A short brick to alleviate some of the taper crazies!!
Easy spin on the run course with friends!!
Mojo is resting in T1!!

Run: 22.2 miles

A short brick to alleviate some of the taper crazies!!
Pre-race run = done! Time to finish the trip to Ohio and meet up with my Coeur Sports sisters!!
The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to Steena who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 10 hours & 37 minutes

Quote of the Week:

“Only those who will risk going too far can possibly find out how far one can go.” ~T.S. Eliot

Attitude of Gratitude:

Epsom salt soaks + lavender bubble bath = FTW!!!
Thanks to Nick at Vitality Massage for helping me stay healthy, strong, and race ready!!
Love my summer morning walks with these two!!
So grateful for Kyle at Kyle’s Bikes!! His race day blessing means Mojo is ready to roll!!
Sushi!! Yes!!
What?!?! Ironman Lake Placid 2019…here we come!!
My Coeur runneth over!! I got to meet some of the most inspirational, determined, loving ladies today!! #happycoeur
My name is listed and I’m ready for race day!!
These three ladies hold a special place in my heart!!
Testing out the Normatec Recovery hip recovery system!! Definitely want to add this to my recovery arsenal!!
Grateful to have the support of such an amazing team of ladies!!
This guy!! I don’t even know where to begin!! He is my biggest supporter, favorite person, and rock!! Love him beyond words!!
Steena deserves an additional medal for pushing me into the #sub6club in the last two miles of #IMOhio70point3 on Sunday!! My fave deserves a medal for the best husband, friend, supporter, Sherpa, cheerleader, photographer, and whip cracker (that’s what he’s doing here…chasing me up the hill cracking his whip at me)!! I couldn’t have turned this dream into a reality without them!!
YES!! Sub 6 hours!! #dreambelieveachieve
This medal was definitely earned with a new PR of 5:56:20 for the 70.3 distance!!
Our Air BNB hosts were spectacular!! I’m so grateful for their hospitality, openness, and friendship!!
This lady (and her friend) were two of the most AMAZING volunteers!! So grateful for the volunteers, meeting new people, and the triathlon community!!

How was your week? What were you grateful for last week?! 

12 weeks ’til #IMLou – listen

Last week my body reminded me that it is in control and I need to spend more time listening to it. Time to be honest…I have been neglecting my stretching lately. My body took note and decided it was time for a reminder. After last Sunday’s brick, my right hamstring was talking…it wasn’t injured, just talking, so I listened. I got in to see Dr. Feil twice this week to have him work on my leg. Monday he did some dry needle work on the hamstring. That felt SO much better, but the uncomfortable feeling moved up into my glute on Tuesday. On Thursday, he did more dry needling and added some electrolysis treatment and electric shock therapy to really try and loosen everything up. Coach Kelly reduced my running to pretty much nothing last week to reduce the hamstring strain and allow it to relax before Ironman Ohio 70.3 one week from today.

Swim: 8894 yards

Whatever you decide to do, make sure it makes you happy!!
“Above all, challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish.” ~Cecile Springer
1.2 miles continuous swim to prove I can still do it before race day! 😉

Bike: 82.7 miles

Easy recovery ride to start out the week!!
I was reminded to keep #chasingdreams today!!
My happy place!! Life on two wheels!!
Getting to ride easy with my fave despite a flat made my heart happy!!

Run: 6.14 miles

Whatever you decide to do, make sure it makes you happy!!

Strength Training: 10 minutes of core strength almost daily + 30 minutes full body strength 

I have the best helpers for strength training!!

Weekly Totals: 10 hours & 59 minutes

Quote of the Week:

“If you listen to your body when it whispers, you won’t have to hear it scream.” ~Unknown

Attitude of Gratitude:

Grateful to have Dr. Feil in my village as we try to get this hamstring to relax and prevent an injury!!
Grateful for recovery with my Normatec boots + motivation by my Coeur Sports Teammate Steena!!
Love these peeps!! So grateful to have them in my life!!
So grateful Dr. Feil pulls out all the stops to help me achieve my goals!! Dry needling + electrolysis + electric shock treatment = progress towards #sub6orbust next week!!
Sushi!! The most amazing recovery food EVER!!
This girl…she has my heart and loves to chew her bone!!
These two girls are have my heart!!
Saturday night fun…dumpster diving for some treasures!!
This girl!! I love her!! She helps me clean Mojo for IM Ohio 70.3 next Sunday and manages to bring me a tree branch to chew on 🙂

How was your week? What were you grateful for last week?! Do you listen to your body when it whispers?!

13 weeks ’til #IMLou – push out of the comfort zone

Last week was gross! The dew point was above 70*F (in the tropical range) for the majority of the week. It felt like running through a tropical jungle (not that I know what that is like, but I have a REALLY good imagination)! The good thing about this week?!?! I pushed myself out of my comfort zone many times and performed better than I expected for the majority of this week’s workouts despite the gross, tropical conditions outside! When I push myself out of my comfort zone, I always learn and grow…SO REWARDING!!

Swim: 8775 yards

Some days you’re the tugboat and some days you’re the mermaid, but any day I GET to swim with the sun on my back is a good day!!
Starting the day off right with a little #swimlove!
Just keep swimming!! Just keep swimming!! Just keep swimming!!

Bike: 82.9 miles

Easy spin in the a/c now that the tropical conditions have returned.
Starting the day off right with a little #bikelove!!
The only way to make dreams come true is to do the work!!
Putting hay in the barn for race day!

Run: 24.1 miles

I felt so good for my 14 mile long run this week despite the higher heat index. I felt like I could have run forever!!
“Surprise yourself every day with your own courage.” ~Denholm Elliott
Today was a soggy, gross run, but I surprised myself and ran faster than it felt!!
Somedays the heart says yes, but the body says no.

Strength Training: 10 minutes of core strength almost daily + 1 hour & 15 minutes full body strength 

Building strength!!

Weekly Totals: 15 hours & 8 minutes

Quote of the Week:

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” ~Brian Tracy

Attitude of Gratitude:

My helper!! Love her to pieces!!
How we roll!! My fave riding while I recover in my Normatec Recovery boots!!
So grateful for my friend Robin!! She surprised me with the perfect motivational gift from Hawaii…an #IMWC visor (don’t worry…it doesn’t say finisher or have a date on it…she made sure of that)!! Thank you!! Thank you!! Thank you!!
SO grateful to Nick at Vitality Massage for beating me up…I mean working the kinks out of my muscles so I can keep chasing my dreams!!
Celebrating the end of a work week with my fave!!
So grateful that I got to spend the morning with my colleague at the Accel Triathlon cheering on my fave and friends!!
Cheering, spectating, and Sherpa duties were a BLAST at the Accel Triathlon!! Congratulations to all who participated!!

How was your week? What were you grateful for last week?! How do you feel when you push yourself out of your comfort zone?!