4 weeks ’til #IMWI: juggling

The theme for this week was…juggling our schedule around to get workouts in thanks to Mother Nature, visitors, and other scheduling conflicts.


Following the 4 am alarm clock was a 90 minute run! It was a beautiful morning for a run, and I was so happy to be pounding the pavement. I was even more happy to know that my run was a negative split run, which I found out after my run 😉 I followed this up with making homemade spaghetti sauce, making 6.5 dozen zucchini muffins, cleaning up the kitchen, doing some laundry, and mowing the lawn. When the Iron Hippie came home from work, we hopped on the bike for a 60 minute ride that included a 20 minute time trial. I was dreading this FTP test…I don’t know why, but I was. I had to remind myself of “courage over comfort” and “go for the gold; don’t settle for silver” (inspired by the Olympics) multiple times throughout the test, but it worked! I was able to put out a normalized power of 194 watts. This is 6 watts higher than my last FTP test and it gets me a little closer to my goal…200 watts. #progress I am not trying to get there before IMWI, but it would be nice to see a normalized power of 200 watts before 2017! 😉






We started the day with 2400 meters (2625 yards) of #swimlove with the sunrise. I could definitely feel the fatigue in my arms from the Okoboji 3.5 mile open water swim last Saturday, but it also felt good to get moving again. When I got home after swimming, I took the dogs for a walk, and did some strength training before lunch. After lunch, I cleaned up the house, did some laundry (this is NEVER. ENDING!) and cleaned some produce from our friend’s garden (she is on vacation for a week). I met a personal training client at 3 pm, picked up our CSA, and made homemade sweet potato and kale pizza for dinner with our neighbors.





This morning’s swim was a bit of a struggle. My arms were tired, so I finished 2800 meters (3062 yards) of swimming a bit slower than normal, but I pushed through and finished. After refueling, I took the dogs for a walk, cleaned up, ran to the grocery store, I finished the homemade spaghetti sauce by browning burger for each container before freezing them, made homemade beet pesto, cleaned all of the produce from yesterday’s CSA, made an Oriental cabbage salad for dinner, cleaned up the kitchen. It was a very busy day! Since school starts back up next week and the tropical weather has descended upon us yet again this summer, I am trying to get things done around the house so we are ready for the new school year…lots of food prep, deep clean the house, and make sure the cupboards are stocked with household essentials so we don’t have to go to the store for a while. When the Iron Hippie came home from work, we spent 90 minutes on the trainer for some really tough bike intervals before eating dinner, cleaning up, and preparing for the rest of the week.

Long course swimming!
Homemade beet pesto…I can’t wait to try this on pizza!


Coach Basil is sleeping on the job!


We woke up early, went to the gym for an hour of strength training before the Iron Hippie had to go to work. I followed this up with eating everything in sight, puppy snuggles, and a morning nap. When I woke up, it was time for laundry and running LOTS of errands…time to stock up on all of our goods and supplies before going back to school! This meant 2 trips to Sam’s Club, one trip to Target, one trip to Walmart, and LOTS of putting away of items! When the Iron Hippie came home from work, we did a lot of food prep for the freezer. It was nice to have an evening with no workout to get stuff done at home and start to prepare for reality to set in!


One month from today, I will be toeing the line at Ironman #4!!
One month from today, I will be toeing the line at Ironman #4!!


We woke up to swim, but there were severe storms that had passed through the area over night producing high winds and 4+ inches of rain in Ames. We opted for more sleep and not play the game of “will the pool be open, or won’t it?!” After the Iron Hippie went to work, I went to school for about an hour to start putting my classroom back together for the coming school year. After my eyebrow wax, I went home, snarfed down food for lunch, loaded the car, and met the Iron Hippie across town for our 5 hour ride followed by 30 minute run. When we finished, I ate all the food I could find, took an epsom salt bath, and showered before my sister and the twins showed up to spend some time with us since they are in town with friends. When they left, it was bedtime!





We woke up at 5 am for our 18 mile run. It was VERY humid (97% humidity), but thankfully there were others who were able to join us for most of the run…we only had to run ~4 miles just the two of us. After the run, it was time for refueling, legs up the wall, and an epsom salt bath. We went to our friends’ house for brunch, took an afternoon nap, and then relaxed a bit while watching the Olympics. After dinner we got some froyo and then were in bed by 7:30…so tired!





We started the day with a ride that was supposed to be 3 hours, but due to timing with family events, it was cut just a little short. We immediately came home and refueled just in enough time for my sister and the twins to come over. We went to the aquatic center and spent the afternoon playing on the slide, tube slide, lazy river, diving board, and just soaking up the fun. At 3 pm the Iron Hippie and I came home to quickly clean up before his parents arrived to our house. We unloaded pork meat from coolers into our freezer and then took the twins to Orange Leaf for some froyo…Isabella has been talking about this for a full year! After froyo, my sister and the twins left for home, the Iron Hippie, his parents, and I went to dinner. It was good food and good conversation. When his parents finally left, we were so exhausted that we just kind of fell in bed and melted into the sheets.


That’s me coming out of the slide with the big splash!! I finally made it down the slide 🙂



Weekly Totals: 19 hours & 30 minutes

Swim: 5687 yards
Bike: 166 miles
Run: 20.7 miles
Strength Training: 2 hours + 10 minutes of core everyday

Quote of the Week:

“I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don’t want to shrink back just because something isn’t easy. I want to push back, and make more room in the area between I can and I can’t.” ~Kristin Armstrong

5 weeks ’til #IMWI: recovery week + home

The theme for this week was recovery and lots of it! It was also awesome to go home and visit my parents for the weekend while getting in a REALLY. LONG. SWIM!


After our amazing training camp in Madison last weekend, we opted for a rest day today. Our bodies and minds needed a break, so that is exactly what they got! I was so pumped to get my new shower caddy from the inspiring Rebecca! It holds all the Tri Swim essentials and is so awesome! We did celebrate The Swiss National Day with our neighbors with some amazing food and conversation Monday night.



The only workout I did today was full body strength and core work. It felt good to do something, but I could also still feel the fatigue in my body from the last couple of hard weeks of training.



Hello heat and humidity! I haven’t missed you! It looks like the tropics are back for a couple of days! I took the day off from working out to give myself some extra rest before this coming weekend and the last two tough weeks coming up before the taper. I figured my body would thank me for it later! We did get our new Roka Sports swimskins, which I was super excited to try out this coming weekend on our 3.5 mile open water swim in Okoboji.



I decided to do my 70 minute run in the morning before it got too hot, but it was still incredibly humid (95% is humid right?!). When it feels like you are in the jungle, you might as well run there right?! I stayed in the air conditioning most of the day doing household projects and then taught TRX Thursday evening as a severe storm came through town and cooled everything off…as well as take out a lot of power around town.



I spent my morning teaching fitness classes and then spent the afternoon making basil pesto (thanks Susan for all the basil), packing for our trip home, vacuuming the house, and doing laundry before the Iron Hippie came home from work. After taking a quick shower and finalizing our travel details, we hit the road for my parents home for the weekend.




It was an early morning start to the beautiful day with the Okoboji 3.5 mile open water swim event. Every swimmer swims the 3.5 miles from Gull Point State Park to Pikes Point State Park and each swimmer needs to have their own kayak/canoe/SUP support crew. Thankfully Dad kayaked next to me (for the 2nd year…last time was in 2014)! You can check out more about my swim here. After the swim event, we took the kayaks back, made some breakfast, showered, and napped before enjoying a peaceful and relaxing evening with my parents. It was a perfect day!




We slept in and went to breakfast with my parents before loading up our stuff for the return trip home. After returning home, unloading the car, and preparing some food for our dinner, we spent the evening with my sole sister and her family. It was such a relaxing evening with yummy food!

Weekly Totals: 5 hours & 2 minutes

Swim: 6160 yards
Bike: Nada, Nothing, Zilch
Run: 7.24 miles
Strength Training: 1 hour & 45 minutes

Quote of the Week:

“I think recovery from anything is honestly the most badass thing a person can do.” ~Anonymous

Ironman Wisconsin Training Weekend

Thursday afternoon we set out for Madison, Wisconsin at about 1 pm for our own training camp weekend. We absolutely LOVE Madison and would move there in a heartbeat if we had good jobs…Maybe it is time to start working on making this dream become a reality!


After arriving at our host home (thank you Chris for your wonderful hospitality and friendship!!), we grabbed dinner at the Great Dane in Fitchburg and prepared for a LONG day of exercising on Friday.


Friday we set out to ride “the IMWI loop” 3 times. We parked at the Park and Ride on Old County Highway PB and were wheels on at 6:30 am. Our only goal was to finish the 3 loops, so we didn’t set any record breaking speeds. The first part of the loop was pretty uneventful. We made it through Mt. Horeb and out to Witte Road (which we refer to as ribbon road). After descending Garfoot, we encountered some light rain as we entered Cross Plains. This is where we encountered our first snafu…road construction. We stopped to look at a map and figure out how to get around the construction. During this time, a local man (out walking) told us we could “go through the construction. Bikes go through there all the time.” So, we decided to head that direction and we would turn back around if needed. It had stopped raining by the time we got to the construction site. We stopped and talked with the construction crew and told them we were from out of town and what the local man had told us. The crew leader told us we could get through this time, but we should take an alternative route the next two times through. She also told us there was a state trooper sitting farther up the road writing tickets to people who didn’t abide by the “Road Closed” signs, but we wouldn’t be going that direction. We thanked them and continued on. We made our way up the three bitches…Old Sauk Pass, Timberline (AKA…Cell Tower Hill), and Midtown, then back into Verona. Loop #1 was a success…41 miles done!!

Ribbon Road!!
The view at the top of Garfoot.
Having fun on the first loop!!

This is when we learned of the new Ironman Wisconsin bike course because the road construction is supposed to continue through the middle of October. Thanks to SBR with Rocket Bikes in Verona for posting this information on Facebook for us to refer to!

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The new IMWI bike course

So loop#2 would be different from the first one. How different?! Let’s find out! The first part of the course is the same through Mt. Horeb, out to Witte Road and down Garfoot. This is where things change. Instead of going into Cross Plains, we now turn right on Observatory Road. I have experience with roads in Wisconsin labeled “Observatory Road” and none of them are easy climbs, but the views are usually spectacular!

No easy climb follows a sign that says "Observatory Road"!
No easy climb follows a sign that says “Observatory Road”!

We quickly turned off of Observatory Road and onto Barlow…this is where things got tough…real tough! Barlow is no joke! It is about 2 miles of hill climbs in a step format. This is when the rain started again…just in time for us to start climbing. It starts off gradual, and then builds to 17% and continues to build to about 21% at it’s steepest point. I wanted to get off my bike and walk up the hill and cry, but I saw my “Believe” tattoo on my arm and forged ahead. Thankfully we only do this hill one time for Ironman Wisconsin. I’m certain there will be people who walk this hill on race day and others who burn themselves up on this hill for the remainder of the day. As this loop continues, the road surfaces are decent (not like Stagecoach road for those of you familiar with that rough surface) and there are more hills on Maurer shortly before climbing Midtown…it is Wisconsin where hills are a expected! We then made our way back into Verona and to the Park and Ride so we could reload our bottles and fuel. Loop #2 was done and a success…about 86 miles done!

Looking down Barlow...this doesn't do it justice since you can't see the bottom!
Looking down Barlow…this doesn’t do it justice since you can’t see the bottom!

We set off for Loop #3, which would be a bit different from the first two. The first part of the loop is the same as the others, so we made our way to Mt. Horeb and out onto Witte Road, were we took a short break to get off the bike and refuel before continuing on our way.


After leaving Witte Road, this time we turned right on Mineral Point Road and immediately climbed a decent sized hill. This loop meets up with the later part of loop #2 that we did today and continues on the same route as that loop. The same hills on Maurer lead into Midtown and back into Verona. We didn’t encounter any rain this loop, and arrived back to the car with 125 miles and 6847 feet of climbing. We quickly put the bikes in the car, changed our shoes and set off for an hour run around Verona (not on the IMWI race course).

125 miles and 6847 feet of climbing later...
125 miles and 6847 feet of climbing later…

We ran on some beautiful trails and had to loop back to the car for some nutrition part way through the run so we could continue on…HUNGRY!! When the hour was up, I was so happy to have 125 tough miles on the bike followed by 6 miles of running under my belt!! I loved running in my new Coeur Sports Zele kit!! #stylishspeed and super comfy!!

Happy to be done with a tough and awesome training day!
Happy to be done with a tough and awesome training day!

Saturday we started the day with the Shoreline 2.4 mile open water swim in Lake Monona. It was a small event, with lots of support. The race was a 1.2 mile loop (the original IMWI swim course) that the 2.4 mile swimmers did twice before exiting the water. The water was about 79F, so it was not wetsuit legal, but optional. The Iron Hippie and I opted for no wetsuit. If it were race day, we wouldn’t wear our wetsuit, so we might as well practice without it today. I was a bit worried about how my body would hold up today after such a BIG workout yesterday, but I was completely comfortable in the water! The back side of the rectangle was a bit choppy, but nothing that caused me to panic. This wasn’t my fastest swim, but it wasn’t my slowest either…with no wetsuit and a very tired body, I was pleased with my efforts. I finished at the EXACT same time as the Iron Hippie (we saw each other as we turned the last swim buoy and swam it in together) in a time of 1:42:27. That put me at 14/20 in my age group, 43/56 women, and 98/117 overall.

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We followed this swim up with running one loop of the IMWI run course (13.1 miles). It was a beautiful morning for a run! We had to make a few creative route adjustments because we can’t run in Camp Randall football stadium until race day since it is closed to the public and we opted to not run around the Capitol square on the return back to the car because of the VERY LARGE and amazing Farmer’s Market.

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IMWI run course

We did walk up Observatory Drive and we periodically walked to drink from our hand held water bottles, but otherwise we kept moving. It felt really good to have this run done and our own Ironman Training Camp complete! We had thought about riding one more loop of the bike course on Sunday, but we were so exhausted we decided sleep was much more important before driving back home.

This is what happy looks like after a successful Ironman Wisconsin training camp!
This is what happy looks like after a successful Ironman Wisconsin training camp!
Love him!!
Not our fastest run, but I definitely felt I could have kept going, and possibly even faster than this. Let’s put that to the test on race day!

It is always awesome to get to train on the race course (even though we have done this race 2 other times before and have trained on it many times in years past). This was a huge confidence builder for race day in just over 5 weeks! I LOVE the challenge of the Wisconsin course…and it IS challenging!! Madison will always have my heart!!

Have you ever done a training camp? If so, what was your favorite part? 

What’s Up?! – July 2016

I realize it is now August and I am a bit late with my July update, but life has been crazy, fun, and fast! So here is what I’ve been up to in July…


We did a lot of BIG training in July! We did three rides that were over 100 miles each (one was 125 miles with 6847 feet of climbing on the Ironman Wisconsin bike course), we swam a 2.4 mile open water race, and we spent the last weekend of July in Madison training on the Ironman Wisconsin course (more on this amazing weekend soon)…so much crazy to be had!





We had a lot of fun celebrating our anniversary by racing the Okoboji Triathlon and spending time with our twin nieces, while teaching them to ride their bikes without training wheels! We also had a blast celebrating the Iron Hippie’s birthday with a century ride and pool party with friends! So much fun was also had with neighbors and friends throughout the month!

Getting low fives from my nieces at the Okoboji Triathlon. Photo by Sarah Riley
Getting low fives from my twin nieces at the Okoboji Triathlon. Photo by Sarah Riley
The twins got new helmets and baskets for their bikes (although Isabella's wasn't installed here) for learning to ride their bikes!
The twins got new helmets and baskets for their bikes (although Isabella’s wasn’t installed here) for learning to ride their bikes!




Summer has flown by! I can’t believe there are only 17 days before school starts back up and only 40 days until #IMWI! Where has time gone?! Isn’t there a button I can push to slow down time?!


How was your month of July? What were your July highlights?!

6 weeks ’til #IMWI: IMWI training camp

The theme for this week…IMWI training camp. We did our own Ironman Wisconsin training camp during the latter part of the week.


I started the day with some house chores before running a few errands. When I came home from running errands, I pulled two new pairs of shoes out of the closet…time to start breaking them in for the big dance in September!! I decided to do my one hour of strength training at home today instead of going to the gym. I did this late morning before doing yard work…picking up dog droppings, pulling weeds, and mowing the lawn. It was finally “cool” enough to mow the lawn…and it is actually turning green again, so it needed to be mowed. When the Iron Hippie got off work, we did our 75 minute trainer ride of power intervals before cooking dinner with our neighbor.IMG_4780




I started my day by taking my girls on a short walk around the neighborhood before hopping on my bike for a ride. I love 2 wheels + the open roads + my new Coeur Sports Zele tri kit! Hello #stylishspeed and #noangrykitty 🙂 After my ride I took Mojo down to Kyle’s Bikes…she wasn’t shifting from the big ring to the little ring and she didn’t act like she even wanted to. While that is ok for riding around here, it is not ok for our Ironman Wisconsin training camp this coming weekend where there are LOTS of hills. Turns out she needed a new shifting cable. Kyle is da bomb!! He installed the new cable and sent me on my way 🙂 I picked up our CSA, cleaned vegetables, ate leftovers, conversed with a friend for over an hour, and was in bed shortly after 8 pm.





We started the day with a 75 minute run that included 8 x 1/4 mile hill repeats. I was super pumped to execute this run so well! Repeats 1 & 2 (1 mile) were at a 9:12/mile pace, repeats 3 & 4 were at a 9:06/mile pace, repeats 5 & 6 were at an 8:53/mile pace, and repeats 7 & 8 were at an 8:39/mile pace. I was stoked…an soaked!! 😉 After a quick change, we jumped in the pool for a short (1200 meter) swim set. After refueling and cleaning up, I met 2 clients for personal training sessions. I packed for our upcoming Ironman Wisconsin training camp weekend before heading to get a massage at 2:15. After my massage I met the Iron Hippie across town so he could do the ride I did yesterday and then I met a friend for dinner. I capped the evening off with some more packing before bed.




This peanut butter pie was AH-MAZ-ING, but I did have a kale + quinoa + salmon salad (equally AH-MAZ-ING) before indulging in this little beauty!


We started the day with an hour of strength and core work at the gym before going to the pool for 2800 meters of #swimlove! After refueling and cleaning up, I continued to pack, finish laundry, clean the house, and prepare for our Ironman Wisconsin training camp weekend. When the Iron Hippie got off work at lunch time, we finished loading the car and hit the road at about 1 pm for Madison, Wisconsin for what was to be the start of a great weekend!! When we arrived in Madison, we unloaded the car at our host home…thank you Chris for hosting us when we come up and visit!! We then went to The Great Dane for dinner…YUMMY!! After getting ready for a BIG day of training tomorrow, we went to bed for a good night’s sleep.


Play time!
Madison…here we come!!



Today started our very own Ironman Wisconsin training camp!! I’ll have a post just on this amazing training weekend later this week. Today’s training included cycling 125 miles with 6847 feet of climbing followed by 6 miles of running off the bike before eating all of the food we could find at Pizza Ranch…





We participated in the Shoreline 2.4 mile Swim event and followed this up with running one loop (13.1 miles) of the Ironman Wisconsin run course. After eating lots of Ian’s Pizza, we went back to our host home to clean up and spend the afternoon relaxing. We grilled dinner and watched the movie Everest before hitting the pillow for a good night’s sleep before our last day in Madison.

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We woke up, loaded the car, and drove home completely exhausted, but 100% happy to have gotten the opportunity to train in Madison this weekend! We LOVE Madison and would move there in a second if we both had good jobs!! Maybe it is time to start acting on this dream…  On our way home, we stopped in Cedar Falls to have lunch with the Iron Hippie’s parents. It was good to catch up and chat in person instead of just on the phone or via email. When we arrived home, we snuggled with our girls for a few minutes before unloading the car, getting Orange Leaf (new dairy free options…YUMMY), making a pit stop at Petco, and nesting for the evening. It ended up being an unscheduled rest day, but one our bodies DEFINITELY needed!! You know you need rest when you need toothpicks to keep your eyes open!!

Weekly Totals: 21 hours & 35 minutes

Swim: 8598 yards
Bike: 180 miles
Run: 27 miles
Strength Training: 2 hours

Quote of the Week:

“Being your best is not so much overcoming the barriers other people place in front of you as it is about overcoming the barriers we place in front of ourselves. It has nothing to do with how many times you win or lose. It has no relation to where you finish in a race or whether you break world records. But it does have everything to do with having the vision to dream, the courage to recover from adversity, and the determination never to be shifted from your goals.” ~Kieren Perkins

9 weeks ’til #IMWI: do the work


Monday was a day of rest. We enjoyed some Independence Day festivities, took a nap, had dinner with our neighbors at their house, and LOVED the cooler weather we were blessed with!


We started the day with a 3100 meter swim on the long course at the pool. I was tired from the weekend’s long workouts, but still had a really decent swim despite my tired legs. It was a beautiful morning for a swim!


After teaching a fitness class at 9 am and working with a client at 10 am, I came home to run 1 hour of hills…not hill repeats, just a hilly run. When I set out for this run, the heat index was 97F, so I sweat…A LOT!


I refueled and then went to the gym for an hour of strength training. It was quiet at the gym, which was nice to have my own space.

The evening was filled with picking up our CSA, making dinner, and having our neighbors over for stuffed peppers.



There were storms in the morning, so we opted to sleep in and not go swim. It felt good to get an extra 2 hours of sleep! I met with a personal training client late morning. I was scheduled to swim, but just didn’t have it in me today, so I ate lunch, took a short nap, and got our gear ready to ride after the Iron Hippie got off work. It was another HOT day…heat index of 98F when we started riding, but thankfully we generated our own breeze since there wasn’t much wind. There weren’t many people out on the trails, which made for a great 3 hour ride!



I taught a fitness class at 9 am, met with a personal training client at 10 am, came home to eat, and then went to swim on the short course. I’m so glad I moved this swim from yesterday…it was a good swim!


While running a couple of errands on my way home, my car battery died. Thankfully I was only a 1/2 mile from home, so I walked home. I completed my brick (75 min bike intervals + 15 min run) in the heat of the day…the heat index was 93F, which wasn’t as hot as the last couple of days, but it was still hot!


After showering, a friend helped me get my car to the shop so they could change the battery, rotate my tires, and change the oil while they had it. I rounded out my evening by teaching TRX, eating dinner, and relaxing a bit before bed.


I started my day with an EASY hour on the bike. It felt GREAT to have an easy spin to start my day.


I met a personal training client late morning, and taught TRX before going to the shop to pick up my car. After lunch I took the dogs for a walk, and went to the pool to for an easy swim, which took a LOT of #grit to show up and do the work today.


I rounded out the evening with grill food for dinner, doing laundry, preparing for tomorrow’s brick, and relaxing a bit before bed.


We woke up at 6 am, ate breakfast, cleaned the house up, and procrastinated the start of our 5 hour brick. Boy was that a mistake! By the time the rubber hit the road, it was just after 10 am. It was a beautiful, sunny day with virtually no wind. This was great for our bike ride, but not so great for the run.



Because we started later in the day, we didn’t get done until around 3:30 pm. After unloading our gear, cleaning up, refueling, and eating dinner with our neighbor, we hopped on the bikes to ride downtown to cheer on the athletes running the local 5K & 10K races. There was quite the turnout despite the heat. I was overjoyed to see so many young kids running the 5K!! #activeyouth


We got home at about 9 pm, regrouped for tomorrow’s workout and hit the pillow for a good night’s sleep.


We woke up at 6 am, ate breakfast, and let the rubber hit the road for our planned 5 hour brick shortly after 7 am. We checked the radar before we left and knew we would be cutting it close to get the whole brick complete before Mother Nature blessed us with some much needed rain (of course in the form of severe weather), so we had a neighbor on standby to come and pick us up if needed. We easily got the first 20 miles in and then checked the radar and my Dark Sky app again…”rain starting in 40 minutes”…we will keep going and see where we end up. We were able to out cycle the storm for about 3 hours (which was much longer than the predicted 40 minutes…since we kept moving farther south away from the storms). We did not get rained on, but decided to call it quits when thunder and lightning started to close in on us. I’m not opposed to riding in the rain, but I’m not going to ride in lightning. Not quite the 4 hours that was planned, but better than nothing.

Look at those storms coming!!
Look at those storms coming!!
Keep riding away from the storms!!
Keep riding away from the storms!!

It wasn’t even 5 minutes after we pulled into the Casey’s where George was going to pick us up, that the sky’s opened up and the rain fell…hard! Thank you George for coming to get us and letting us get almost 3 hours in the saddle!

When we got home and unloaded our gear, I changed into dry clothes, ate some food, and then set out for my “brick” run. Since it wasn’t directly off the bike, I’m not sure it counts as a brick run, but it was the best we could do with the conditions we had for today. It was VERY humid and warm as the sun started to make its appearance. When this hour run was done, I was SPENT and thankful my body held up for another solid week of training.

Bring on the recovery week…but first fires, grilling food over the fire pit, and s’mores!

Our neighbor cooking food over the fire :)
Our neighbor cooking food over the fire 🙂

Weekly Totals: 19 hours & 52 minutes

Swim: 7760 yards
Bike: 192 miles
Run: 20 miles
Strength Training: 1 hour & 45 minutes

Quote of the Week:

“Just do the damn work.” ~Bruce Gemmell

11 weeks ’til #IMWI: recovery week

After racing the Wisconsin Milkman 70.3 Triathlon last Sunday (you can find my race report here), this week was all about recovery!


Most of Monday was spent traveling home from Madison and eating all the food! I don’t know what it is about a race that makes me crave potato skins (not the chips in a bag, but real potato skins that are found on the appetizer menu in some restaurants), but it happened again today! On our way home from Madison, we stopped in Cedar Falls for some potato skins to satisfy my craving. We got home at about 2 pm, unloaded the car, and took an hour nap before gearing up for our Ladies only bike ride. I was so grateful to Coeur Sports and Kyle’s Bikes for their support to make this event so successful!! Yay for encouraging more women in cycling, helping them gain confidence on their bike and on the roads, and helping them learn basic bike maintenance!!



Tuesday was a complete day of rest (in terms of workouts), but full of lots of errands, house chores, grocery shopping, paying bills, etc.


Wednesday was another complete day of rest. After working with a personal training client in the morning, I went for a walk with a friend and the dogs, and then spent the afternoon updating Training Peaks for the next build period of our training and blogging. It was a great day and finally felt like I was on summer break 😉


After meeting with two personal training clients in the morning, I spent most of my afternoon on the Team Vardo training calendar for the coming year. I did take a break to walk the dogs and clear my mind. When the Iron Hippie came home from work, we had an easy hour ride before going to TRX.



I taught two group fitness classes and met a personal training client in the morning and then spent my afternoon finishing the Team Vardo training calendar for the coming year. When the Iron Hippie came home from work, we got ready for Saturday’s brick workout and went to bed early so we could get up early to hit the roads before the heat of the day on Saturday.


We woke at 4:30 am to start riding at 5:30. Our plan was to ride a 30+ mile loop and end up back home to feed and potty the dogs, and have our friend Allen join us for the last 50 miles. As we came back into Ames after the first 30 miles, the sky looked a bit ominous, so we checked the radar. Lucky for us, it appeared to be going north of us and would miss us, so we rolled out for our second loop. 83 miles of #bikelove done before noon was awesome, especially since it was a hot and humid day. After eating lots of food, showering, and napping, we relaxed in the air condition. We went to one of our favorite Mexican restaurants for dinner, and spent the evening relaxing in the a/c.



After an amazing night of sleep, we took the dogs for a walk and then relaxed most of the day. It was a VERY hot and humid day, so staying in the a/c was a necessity for most of the day. We made homemade pizza for lunch, I tracked friends racing at different Ironman races, caught up on some blogs, and went to hot yoga at 4 pm. It felt SO AMAZING to reconnect with my long lost boyfriend…mat!!


Weekly Totals: 10 hours & 16 minutes

Swim: Nothing, Zilch, Nada
Bike: 113 miles
Run: Nothing, Zilch, Nada
Strength Training: 1:30:00
Hot Yoga: 1:30:00

Quote of the Week:

“I think recovery from anything is honestly the most badass thing a person can do.” ~Anonymous