Last week took a downhill turn on Wednesday morning when I tripped on some concrete while running. It wasn’t really the week I was hoping for, but I’m choosing to focus on the positives of the week.
Swim: 3600 yards
I only had one swim last week. After my spill Wednesday morning, I didn’t want to get in the water Thursday morning and risk infection in my knees. I was looking forward to my Sunday swim, when I realized it was Easter Sunday and the gym was closed…bummed, but it gave my knees an extra day to heal before submerging myself for some chlorine therapy. I’m grateful for the swim I did have and looking forward to LOTS of chlorine therapy this week!
Bike: 57 miles
One of the hardest bike workouts I had two weeks ago reappeared on my schedule this last week…AGAIN. It was a workout that filled me with doubt both times, but I CRUSHED it both times! I have become SO much stronger on the bike and have really learned to embrace courage over comfort. This week, I get to see just how much stronger I’ve become!
Run: 11.8 miles
Wednesday morning I ran with the Iron Hippie and my favorite girl. Unfortunately I tripped on some raised concrete while running and went down HARD about 1.5 miles into my run, but I still managed to finish my 5 mile run at a pretty speedy pace! My only other run was Sunday with an hour run off the bike. After a pretty tough bike ride, I still managed to find some speed in my legs. My bike fitness is definitely translating nicely to my run as well! I’m excited to test this at my upcoming 1/2 marathon in a couple of weeks!
Strength Training: 30 minutes + 10 minutes of core most days (I did miss a couple of days this week)
I only completed one strength training session this week. Thanks to my tore up and bruised knees, I had a couple more rest days than planned this week, but that allowed me to recover properly and set me up nicely for what’s to come!
Weekly Totals: 8 hours
Chatting with Coach Kelly! I am grateful that she takes time to chat with me on the phone. I’m excited that she has given me something to work on in the pool…FLIP TURNS! I’m nervous, scared, and super excited! Time to overcome some fears and play a little more in the water! I’m always striving to be #trackcatstrong as I work on #courageovercomfort!
Nick with Vitality Massage complimented me during my massage! He can tell I’m getting stronger because my muscles are more dense! I’m excited to see just how strong I’ve gotten…FTP test is coming up this week!
Quote of the Week:
“It’s OK if you fall down and lose your spark. Just make sure that when you get back up, you rise as the whole damn fire.” ~Colette Werden
This week…was all about chasing dreams! Putting in the work both physically and mentally to turn my dreams into a reality. My dreams won’t come true if I don’t do the work to get there, so this is what the work looked like:
Swim: 9100 yards
I had some challenging swims this week…they challenged me to try to keep a consistent pace, which is something I REALLY struggle with. Thanks to Coach Kelly for continually pushing me to swim at a more consistent pace!
Bike: 58.8 miles
I had a couple of key workouts this week on the bike to help me build my bike strength and push my threshold farther and farther from my comfort zone. I must say…I love the challenge! I love the feeling of success after pushing myself WAY out of my comfort zone! I love to push my limits and find that they are not the limits they once were! I love to find that what was once hard is now easy! Hard work is definitely paying off and I’m super excited about it! Thanks to Coach Kelly with Track Cat Fitness for making me #trackcatstrong this year!
Run: 14.9 miles
I only had a couple of runs this week, but I was super lucky to get to run with a girlfriend on Friday morning! I was also SUPER lucky to have such an amazing outdoor run on Sunday morning in the misty cool weather!
I had some good strength sessions this week! Box jumps definitely scare me, but I’m working to overcome my fear and become more #fearless. While I’m afraid of missing the box, I know I’m getting stronger by incorporating them into my schedule. Thanks Coach Kelly for pushing me out of my comfort zone! I also had an amazing home yoga session thanks to Amy’s yoga download suggestion. It was the most perfect yoga session for me! Thanks Amy!
Weekly Totals: 12 hours & 22 minutes
I had a massage on Friday…OUCH! After all of the hard work I’ve put my body through in the last couple of weeks, it was much needed! Thanks to Nick with Vitality Massage for keeping my body happy and healthy as I push it to new levels!
I received my belated birthday present in the mail from my tri sis from down under! I can’t wait to read these two books!
Breakthrough Nutrition‘s Goodnight formula is the best! It helps me sleep and I don’t wake up groggy in the morning. This is the perfect #huginamug for recovery + sleep! Take advantage of a 10% discount by using code WELOVESNBS at checkout!
Quote of the Week:
“To accomplish great things, we must not only dream but also act, must not only plan but also believe.” ~ Anatole France
Such a good week to test my fitness in all three disciplines…swim + bike + run = fun!!
Swim: 5300 yards
Tuesday I had a CSS (critical swim speed) test. I was so excited to beat my goal time for the 200 yard swim (after already completing a 400 yard TT) by just over 3 seconds! Saturday’s swim was super challenging! I created a lot of training stress with my bike workouts last week and it showed in Saturday’s swim. While I wanted to throw my tempo trainer on the deck at the end of the pool and call it quits, I am a fighter. So instead, I kept pushing hard, trying to meet my goal swim times, and I didn’t quit!
Bike: 73.5 miles
I had 2 rides this week that took me WAY out of my comfort zone. And. It. Was. AWESOME! There were a few times when it was super tough and my mind ventured to the negative side, but I immediately changed the channel back to positive thoughts. I also had a couple of easier rides as well…one ride was in zone 1 and the second was in zone 2.
Run: 11.1 miles
I had an amazing run on Wednesday followed by a 10K road race on Sunday. On Sunday I did an easy warm up for about 1.4 miles and then decided to see what my body was capable of despite having gone hard this week on the bike. I decided on my way to the race that I was hoping for a sub 52 minute 10K with a secret goal of sub 50 minutes. This wouldn’t quite give me a PR (and even on the same course), but I have been in the middle of a bike block, so running hasn’t been the focus lately. I didn’t quite hit my secret goal, but I’ll definitely take 50:32 on a hilly course!
This week I was on spring break! That means only 11 more weeks until summer break…but who’s counting?! I had a lot of training + life balance + no stress this week. And. It. Was. SUPER FANTABULOUS!
Swim: 6200 yards
Monday I had a long swim and I was intimidated by it. Not only was it a long workout, but there was a lot of intensity built into it. I had self-doubt before the swim, but I stood at the edge of the pool and washed the self-doubt away. I changed the negative thoughts into positive ones. I went faster than expected, and CRUSHED this workout!
Wednesday I had a tough swim. 3 x (8 x 50) with a goal speed of 46 seconds/50 and 23 seconds rest between. I hit my target for the first 2 x (8 x 50), but started to fall off during the last set. The 1st 50 of the 3rd set was slower than 46 seconds, but I nailed the 2nd one. 3 & 4 were slower than 46 seconds, so I swam the last 4 at a comfortable pace. After my power test on Tuesday, I was super happy to be able to hold onto the 46 second pace for as long as I could. Coach Kelly was happy too! “Wow! Oh, you’re going to crush that swim CSS test coming up. Wow!”
Bike: 75.5 miles
WOW! I don’t even know how to describe how happy I am about the progress I have made on the bike and this week proved it! #TimeTrialTuesday proved to be a day of HUGE gains for me on the bike! I had an FTP challenge and I CRUSHED it! Going into the first 5 minute all out session, I was hoping to hold my power at or above 215 watts (this is the top end of my z5). I surpassed my expectations by holding 222 watts during that first 5 minutes. After a 10 minute easy spin, I then had a 20 minute FTP, where I was hoping to maintain 195 watts. I ended up pushing 197 watts for the duration and was so excited! This was the first time that I can truly say I left everything I had on the bike…so much so that when I was done, my legs were trashed! I worked so hard! I overcame self-doubt, the “pain” in my legs, and the negative thoughts that would creep into my mind. And. It. Feels. SUPER FANTABULOUS!
I had an easy ride on Wednesday and followed this up with a high intensity ride on Thursday. Since I was working off of my new power numbers, this was a tough ride, but I successfully achieved each of my interval goals and that is something to smile about!
Saturday I had a 2 hour ride with a variety of pace changes throughout. And. It. Was. Tough! With an increase in my FTP earlier this week, it meant I had to work even harder. My mind was all in, but my legs just wouldn’t turn over and it didn’t matter how much I tried to convince them otherwise. I am INCREDIBLY grateful to Coach Kelly for understanding me, challenging me, supporting me, believing in me, and reminding me of the following: “You WILL inevitably “fail” some sessions. You must. If you don’t, you won’t know your limits. What you can handle…and then go to them to expand them out further. I take your long term goals seriously, so expect to be pushed. You’re going to need a series of mini breakthroughs to progress to high levels. Part of that will be days like this. If I give you an easier program you’ll feel good all the time for sure “crushing” every session…but as I once said to a coach… “I want to BE better, not feel better!” :-)” I agree with Coach Kelly! I don’t want the easy road! I WANT to be challenged! I WANT to be pushed out of my comfort zone! I WANT to push my limits to find new ones! I expect to fail…that is part of the learning + growing process! I want to BE better, not just feel better!
Run: 18.8 miles
I am have been working on increasing my run volume this week, by running 5 days this week. Nothing super long, but running more to increase my run volume. The week started with some really cold temperatures, but thankfully warmed up a bit by the weekend! From snow on Monday to shorts and a tank top on Sunday??? Yep! Welcome to Iowa! 😉
I had some good variety in strength training this week. Tuesday was mostly core work after my FTP challenge, Thursday was full body strength and core while I taught TRX and Sunday I reconnected with my mat at yoga…MUCH NEEDED!
Weekly Totals: 13 hours & 36 minutes
It was spring break week, so I got to load up on the training, get some appointments taken care of, take the occasional afternoon nap, and enjoy some downtime.
Thanks to Coach Kelly’s guidance, I have made some HUGE mental gains this week in overcoming self-doubt, changing the negative channel in my head to a positive one, and that has translated quite well to my training…HELLO 10 watt increase in my FTP + swim gains!!
I had a full week that included workouts in all areas…swim, bike, run, and strength training! Wahoo!
Swim: 6600 yards
I had a couple of good swims this week, but the best one was on Saturday. I was swimming faster than expected. And. It. Was. AWESOME! I felt fluid in the water and amazing!
Bike: 50.1 miles
I finally got a good sweat in on the bike this week! Due to my back injury, I hadn’t been able to go hard on the bike for a while, but that all changed this week! After Saturday’s ride, I actually saw pools of sweat on the floor under Mojo again! YIPPEE!!
Run: 11.6 miles
Not only was I able to sweat it out more on the bike this week, but I was also able to eventually take my run outside! Hello SERIOUS #runlove + fresh air does the body and soul good! I even got to enjoy one run in shorts…in March! Wahoo!
I’m back into strength training and daily core strength too! I had to start off easy with the weights and am still not back up to the weight I was at before my injury, but I’m rebuilding my strength in a progressive way that will hopefully keep my healthy and injury free!
Weekly Totals: 10 hours & 14 minutes
Because I have been adding some intensity to my workouts and have been running outside again, I decided I need to spend more time on recovery. This week, I spent a lot of time stretching post workouts to make sure that my body stays healthy and fit! Multiple epsom salt + lavender soaks has also helped with my recovery this week!
I got to run outside with my sole sister! It is been far too long since we have last run together…hopefully this is something we get to do much more frequently in the future!
Quote of the Week:
“Once you replace negative thoughts with positive ones, you’ll start having positive results.” ~Willie Nelson
I’m not 100% yet, but I have made #progress with my recovery and being #fearless this week!
Swim: 5200 yards
I had two really good swims this week. During my second swim, I was able to put some intensity into my swim without any issues with my back. It felt SO good to finally be getting a good workout in! #progress
Bike: 25.9 miles
I had 3 bike rides this week with 2 adding some intensity again…z3, but it was still some intensity! The good news is they were all pain free!
Run: 2 miles
I was finally able to run on Sunday for the first time in over 2 weeks. It wasn’t far, it wasn’t fast, but it was pain free and I was running! I had to stare at the treadmill for a while to build up the courage to finally press the start button, but I’m so glad I did!
I haven’t had much strength training other than the exercise Dr. Chris has given me and rebuilding some core strength. I am hopeful that this coming week will change all of that and I’ll be able to slowly build my strength training back up again.
I had a setback this week that was quite literally a pain in the back! I carried laundry up the stairs and managed to tweak my back in such a way that I am undergoing treatment + active release therapy from Dr. Chris Feil at Team Chiropractic and Rehabilitation. Really?! Laundry?! Yep…I don’t even have a good story to go with this injury! Thankfully Dr. Chris thinks I should be close to 100% by the end of this week. I really hope he’s right! I have goals to achieve and dreams to chase! While this is killing me, I WILL heal before I jump back into training and risk re-injury. This is yet another lesson in patience! Thanks to Coach Kelly with Track Cat Fitness for keeping me mentally sane, adjusting my training plan, nad keeping me focused on doing what I can through this injury process!
Swim: 3800 yards
My first swim to test the back was Thursday after work. I swam 1500 yards (with about 500 being pull) and I found that my back was nagging through most of the swim. Sunday’s swim went much better! 2300 yards with very few niggles in my back 🙂
Bike: 41 miles
Wednesday I rode easy for 45 minutes with a nagging back. It was still pretty sore. Friday I rode 1 hour trying to stay mostly in z2. This felt much better than Wednesday, but I still had some issues with my back that started about 40 minutes into the ride. Sunday I rode for 90 minutes trying to keep in z2 for a full 60 minutes without having my back tighten up and I am so happy that I was able to achieve this! While my back is still not 100%, I have definitely made progress this week and am getting closer and closer to 100% every day!
Run: Zero, Zilch, Nada
Thanks to my recent pain in the back, I did no running last week. 😦
The only strength training I did was what Dr. Chris recommended, which wasn’t much, but it was something.
Weekly Totals: 4 hours + 35 minutes
I had some special deliveries this week from some amazing companies that I LOVE! I heart my Coeur Sports gear and my Breakthrough Nutrition! If you want to try Stacy Sims sports nutrition, please use WELOVESNBS to enjoy 10% off Breakthrough Nutrition!
I’m honored to be invited to share my Ironman journey with our community. It was so much fun to talk triathlon, inspire others, and be inspired by others at Mary Greeley Medical Center’s Motivational Morning on Saturday morning! Thanks to Coeur Sports, Sound Probiotics, and SBR Sports, Inc. for supplying some goodies to hand out to the participants!
Quote of the Week:
“Your “job” as a serious athlete right now and my job as coach is for you to get healthy.” Coach Kelly…Thanks for the reminder Coach! 😉
How was your week? What positives made your week better?
After needing some recovery time due to illness, this week was about jumping back into a routine and training.
Swim: 400 yards
I made it back to the pool for the first time in almost 3 weeks this week! I was nervous about plunging back into the water. While I was making progress in the pool, I felt that my form still needed LOTS of work. How bad will this be after such a long swim hiatus? Thursday’s swim went better than expected, which set me up mentally for success on Saturday, where I set a new 100 yard PR time in the pool of 1:32/100 yards! This is a 6 second improvement on my 100 yard PR time! BOOM!
Bike: 48.9 miles
I had two rides this week. Wednesday’s ride was more challenging that it should have been because I’m an IDIOT! I forgot to shift my bike into the small ring in the front…BRAIN FART! Sunday’s ride went much better! I spent a lot of time in Z2/3, but then got to do some 10 second bursts into Z5 during the last 45 minutes of the ride.
Run: 9.72 miles
On Monday I had a test run to see how I was feeling after being sick for a week. Thankfully I felt GREAT! This meat Friday morning I was blessed to GET to run with the Iron Hippie! It was such a PERFECT way to start our day! We ran, we chatted, we had laughed, we soaked in some fresh air, and we turned blue. Tee hee!!
Strength Training: 1 hour & 55 minutes + 10 minutes of core work everyday
I had some good strength sessions this week giving me LOTS of variety in my training!
I was finally feeling like myself again and ready to get back into my routine + workouts! HUGE POSITIVE + UPLIFTING
Friday was full of positives! One of my 8th grade students gave me the gift of this amazing paper clip!
I had a much needed massage on Friday. When I went to pay, I was so blessed to only have to pay $5 for my massage because of the kindness + generosity of our dear neighbor + friend. She had purchased a gift card for my massage and left it with my massage therapist for the next time I had a massage. I’m so blessed, lucky, happy, and grateful to be surrounded by such amazing people!
My dark chocolate spoke to me! This was the perfect message + reminder to enjoy life, have fun, and love the nice weather we’ve been experiencing!
Saturday I got to share my passion…EXERCISE…with my massage therapist! He wanted some exercises to do with his new TRX strap, so I jumped on this opportunity! I LOVE sharing my passion with others 🙂
So many amazing things to be grateful for everyday! Somedays we may have to look a little harder for the positives, but they are there, so I challenge you to find at LEAST ONE everyday!
Weekly Totals: 8 hours & 38 minutes
Quote of the Week:
“You cannot always wait for the perfect time, sometimes you must dare to jump.” ~Unknown
How was your week? What positive things did you experience?
Patience is not one of my strengths. Every once in a while I get slapped in the face with a reminder that I need to work on having more of this virtue. Last week was one of those weeks. At the end of the previous week, I was sick. This carried over and I missed the first two days of work last week as well. I’m feeling MUCH better, but am still not quite 100%. When I’m told I can’t do something, that’s when I REALLY want to do it! Last week my body was telling me I couldn’t work out, and I REALLY didn’t want to listen to it. My mind was in a completely different place (especially toward the end of the week). I had no choice but to concede…especially if I want to be healthy enough to get back to pushing my limits while training! Last week was definitely a lesson in patience!
Bike: 29.2 miles
I was finally feeling well enough that Coach Kelly told me to try an EASY (zone 1) 45 minute ride on Friday or Saturday. Due to some scheduling conflicts on Friday, I waited until Saturday morning. It was SUPER easy, but also very boring! Mentally I really wanted to push it, but knew that I needed to take it easy to ensure I didn’t have any setbacks. After a successful ride, I was told I could ride on Sunday for 90 minutes in zone 2. Yay! I can go a little bit harder!
Strength Training: 45 minutes + 10 minutes of core 3 days this week
I had some good variety in strength training late in the week to test my body and how it was recovering.
Weekly Totals: 3 hours
Quote of the Week:
“Have patience. All things are difficult before they become easy.” ~Saadi
This was an excellent week of progress for me! I LOVE to see things falling together so nicely! Thanks to the guidance and support of Coach Kelly, I’m seeing more progress than I thought I would this early in my training! I hope that means big things to come in August at Ironman Mont Tremblant!
Swim: 8250 yards
I had a swim time trial on Wednesday this week. It was only 200 yards, but I saw a 2 second improvement over my 200 yard TT from about 6 weeks ago. This may not seem like much, but I was super happy with this! Now if I can translate it to long distance swimming, I will see HUGE improvements in my swim times at Ironman Mont Tremblant! Hello Progress! I’m glad we’ve met! 😉
Bike: 76.8 miles
I put some hard work in on the bike this week! I love to push myself and see what I am truly capable of from time to time! When you do the work and trust the process, you reap the rewards! I am looking forward to reaping the rewards of my hard work on race day in August!
Run: 14.8 miles
I also had a run time trial this week…5K at the track on Saturday. After spending MANY hours at the track rehabbing an injury a few years ago, I have had a mental block at the track since. I’m happy to be making progress with this mental block AND my 5K time! I went into my 5K time trial with a goal of running a sub 8:00/mile pace and a secret goal of breaking 24 minutes. I’m giddy to report that I surpassed my secret goal! I finished in 23:53 with negative splits! My 1st mile was 7:46/mile, my 2nd mile was 7:41/mile, my 3rd mile was 7:40/mile, and my last 0.1 of a mile was 7:28/mile…I was so happy with myself that I smiled and laughed during my 1.25 mile cool down! I’m still smiling! Hello progress! I’m glad we are still hanging out together!
I had 3 solid strength training sessions + 10 minutes of core work every day this week. I’m so grateful that my body allows me to push it so hard, while remaining injury free. I know this wouldn’t be the case if I didn’t incorporate the strength training into my schedule every week. Strength training keeps me on track and allows me to keep doing what I love while staying injury free! Thank you body!
Weekly Totals: 12 hours & 42 minutes
Quote of the Week:
“Strive for progress, not perfection.”
How was your week? What were your highlights from the week? What progress have you made on your goals/training lately?