After Ironman Wisconsin 2011 (my first Ironman), I decided I would NEVER do another Ironman. That was one of the HARDEST things I’d ever done and I wanted to let it rest. I was certain I was one and done! These thoughts lasted about 2 years and then I decided I wanted to have a happier Ironman finish (not necessarily a faster finish time, but finishing in a better physical + medical state). So, in 2013 I signed up for Ironman Wisconsin 2014. I had so much FUN + finished HEALTHY! This is when I realized that Ironman could be a lifestyle for me. I have come to learn that I am better suited to long distance racing. I love testing my body physically + mentally and for me, there is a spiritual component to training and racing. It is one of those things that you have to “experience for yourself.”
Since Ironman Wisconsin 2014 (swim, bike, run race reports), I have raced Ironman Boulder 2015 (race report), Ironman Wisconsin 2016 (race report) and Ironman Mont Tremblant 2017 (race report). After Ironman Mont Tremblant, I thought I wanted to take a break from Ironman training + racing in 2018. I was WRONG! I thought I wanted to focus on getting faster at the shorter distances, including the 70.3 distance. And I do! I am excited to work on this goal in 2018! I want to get substantially faster at the 70.3 distance, but as I’ve sat with this idea for the last 5 months, I’ve come to realize that the Ironman lifestyle + race really makes me happy! I want to be true to myself + follow my heart + dream big + have fun in 2018! For me, that includes an Ironman in 2018! I find so much joy in the pursuit of the Ironman finish line!
So…after lots of thought, conversations with the Iron Hippie and Coach Kelly, I’ve followed my heart and signed up for Ironman Louisville in 2018!
There are many people that put Ironman on their “bucket list” and when they cross the finish line, they never do another one. In my opinion, they are missing out. Each finish line is a different journey with different lessons learned. The body and mind get challenged in new and different ways each time. The Ironman lifestyle allows you to experience so much more with each and every Ironman experience. I want to ride this wave and enjoy the Ironman lifestyle as long as my body + mind allow me to!
With that…cheers to another journey to an Ironman finish line with more chasing dreams + following my heart + having FUN in 2018!
I’ve been asked why I put forth so much time + effort to volunteer at races when I’m not a participant. That is such an easy answer…I do it because I LOVE IT! I LOVE supporting other, I LOVE the energy that surrounds race day, and I LOVE seeing the joy radiate from the athletes when they achieve something they once thought was impossible. I LOVE watching them cross that finish line and all the emotions that come with it!
Last weekend, I volunteered to be the captain of the women’s change area at Ironman Wisconsin and a few myths came about throughout the day that I want to take a few minutes to dispel.
“I didn’t know that the volunteers moved all of our gear. I thought paid Ironman employees did all of this and that it was just magically done when we finished the race.” As an athlete, our race fees do not pay for all the moving around of our gear, directing of traffic (yes some officers get paid for this, but the volunteers on course don’t), and handing out water + food on the course; even the staff in the medical tent are volunteers.
“I thought our race fees went to paying for people to work the even like you.” I am not paid. The captains of different areas are also volunteers. We are not paid for the time we spend emailing all of our volunteers, coordinating all of our volunteers, running the area we are volunteering in, and making all of the decisions we have to make throughout the day (no matter how difficult they may be to keep athletes safe)…but I wouldn’t change it for the all the money in the world!
“If you don’t get paid, do you at least get a free entry into a race?” The captains of different areas are not given a free entry into a future event. We are given a free shirt, cap, and lanyard…nothing more. We do this because we LOVE supporting others, LOVE the race day atmosphere, and LOVE seeing the smiles on so many faces when we get to help athletes throughout the day.
The many volunteers in T1 at Ironman Wisconsin!
Remember to thank a volunteer when you are racing. Without them, you wouldn’t be able to do what you love (or it would cost so much more)!
My first ever MRI…thankfully it was nothing serious!Basil is a good helper after a sweaty workout!Spending lots of time with my boyfriend…mat 🙂
February:
Some serious #runlove with my 2 faves!! Bonus = running in SHORTS in Iowa…see the snow on the ground 😉More #yogalove this monthWho’s ready to race?! I’m so excited to be on the Coeur Sports Ambassador Team again for 2016!!
March:
Basil and Mya are dreaming of chasing the geese and swimming!Family run off the bike!“Just one more” hill for TRJ!!Easy recovery ride in the courage cave with the boys!Starting my day with my main squeeze and a new friend in the burbs of Chicago!
April:
Lots of swim analyses done this month!Outdoor #runlove in shorts!First century ride in 2016!!#runlove with friends is the best!Drake 1/2 marathon is in the books! Official finish time = 1:54:23
May:
Thanks Coach Hansen for the stroke analysis and guidance!!Market to Market Relay fun!Market to Market Relay Fun!#solesistersweat and a podium finish at my first ever duathlonChallenging our principal to an inflatable race on the last day of school.Riding the open roads!
June:
Yoga in the park!#solesister + #bikelove = #perfectworldDC trip with about 20 eighth gradersSwimming with the nieces between storms.Milkman 70.3 race in Madison on a hot day!Our first women’s only ride…SO MUCH FUN and amazing courage in these women!!
July:
4th of July Century ride#bikelove with amazing people!Outdoor #swimloveWomen’s only ride #2 for the year!Teaching the twins how to ride their bikes without training wheels!Swimming with 2 of my favorite girls!Getting low fives from my nieces at the Okoboji Triathlon. Photo by Sarah RileyThe Iron Hippie’s Birthday Century RidePool Shenanigans post birthday century ride!128 miles on the Ironman Wisconsin bike course…EXCELLENT training weekend!2.4 mile open water swim event in MadisonThis is what happy looks like after a successful Ironman Wisconsin training camp!
August:
Running through the jungle on a sweltering day!Okoboji 3.5 mile Swim with Dad kayaking next to meOutdoor 50 meter pool swimming is coming to an end.Running with friends is always best!Outdoor #bikeloveTaking a trip down the slide at the pool!#runlove with my faves!Date night!
September:
Countless laps next to my fave!Race prep while I watch the Ironman 70.3 Worlds Championship!Swimming with family in Lake MononaMeeting my Coeur Sports teammiesIronman Wisconsin race day! Photo credit: Doree HardingIronman Wisconsin #bikelove Photo credit: Erin KlegstadRunning strong at Ironman Wisconsin! Photo Credit: Erin Klegstad
October:
Mom came to visit for a weekend! It was fun to spend quality time with her!Run for the Roses fun!Love this little family of mine!Spectating the IMT Des Moines Marathon!The Iron Hippie getting close to the finish of the IMT Des Moines Marathon…I’m so proud of him only 5 weeks post Ironman Wisconsin#bikelove in my fall playground!I registered for Ironman Mont Tremblant for 2017!!So happy to cheer on my Coeur Sports Teammates as they take on Ironman World Championships in Kona. These ladies not only inspire me, but encourage me and light my fire! ❤
November:
I found out that I made the Coeur Sports 2017 Ambassador Team…Such a #hardcoeur group of women that I’m overjoyed to be a part of!!I’m excited to have hired Kelly Hardiaris with Track Cat Fitness as my new coach!!Hot yoga…a date with my mat is always better with friends!! #yogaloveWashing away the negativity of the month. #swimloveRunning with friends and THIS. BEAUTIFUL. SUNRISE! #runloveRunning with my #solesister and Basil makes the world a better place! #runloveMy twin nieces had their first swim meet this month!Proud Aunt!We are Godparents! Baptism for the twins.Ice skating with our nieces!Starting Thanksgiving with friends and morning miles!Thankful for this tribe!4 generations of #strongwomenJumping on trampolines is a much tougher workout than I thought it would be!Yay!! Mojo is home after surgery!! Now it is time to get to work!!
December:
#chlorinetherapy + #swimlove with the Iron Hippie!!2 mile time trial with the track all to myself!!FTP test…I’m not where I once was, but I’m recovered and ready to work hard to surpass where I once was!!When you wask up to negative wind chills and want to stay in bed with your dreams, but get up and work hard during your swim time trial to turn those dreams into a reality instead! #swimlove #chlorinetherapyRunning on trails along the river = #runloveZ5 intervals on the bike were super tough, but it felt good to push my limits in a new way and come out stronger as a result!When it is FREEZING cold outside, it is time to run on the mill and dream of the tropics in my Coeur Sports Tropical Punch kit!Running the golf course with my girl + bonus #puppyloveClimbing to new heights is VERY scary for someone who is afraid of heights…but I did! #fearlessTree pose on a tree trunk…this is much harder in jeans than yoga pants!
I’m thankful for all of the great experiences, adventures, and joy in 2016! Cheers to an even better 2017!
After posting the Best of 2013, the Best of 2014, and the Best of 2015 I decided it would be fun to look back through 2016 and reminisce my faves🙂
Best race experience?
The Okoboji Triathlon was my favorite race this year! It was special to race with The Iron Hippie on our Anniversary and get cheered on by our twin nieces at the finish line!
Getting low fives from my twin nieces at the Okoboji Triathlon. Photo by Sarah Riley
Best run?
There weren’t many runs that stood out as belonging at the top of the pile this year, but the most fun I had while running was at the Market to Market Relay. I got to run with friends All. Day. Long!
Best bike?
Riding 3 loops of the Ironman Wisconsin bike course…was a challenging day full of 6847 feet of climbing over 125 miles. This ride gave me a lot of confidence for Ironman Wisconsin race day!
Looking down Barlow (a 21% climb)…this doesn’t do it justice since you can’t see the bottom!
Best swim?
The Okoboji 3.5 mile swim was not wetsuit legal, but it was a great experience for me to swim LONG with my father kayaking beside me!! I love swimming in my playground…Lake Okoboji!!
3.5 mile Okoboji Swim with Dad kayaking next to me
Best NEW racing experience?
This was a tough one! I had two new race experiences this year…Market to Market Relay and the Hickory Grove Duathlon. While both experiences were new, fun, and challenging (in their own way), the duathlon rocked this category! I was challenged in ways I hadn’t experienced before, had a BLAST, and got to race with my #solesister!
#solesistersweat and a podium finish at my first ever duathlon
Best encouraging moment?
This year I was blessed to have the support from Coeur Sports and Kyle’s Bikes to help me start a women’s only ride in central Iowa. It was fun to enCOEURage other women in sport and help them make gains on the bike and in their self confidence! #strongwomen #heartandcourage
Ladies Night!
Best recovery technique?
#recoveryisimportant and that is why I invest in the best recovery possible! Nick with Vitality Massage helps keep me injury free. I like to refer to myself as his insurance policy since Ironman racing looks to be in our future for the next few years😉
Best offseason adventure?
Family time, which included:
Ice skating with our nieces!Jumping on trampolines with family over Thanksgiving weekend!
Best new piece of gear?
This is SUPER EASY!! The Coeur Sports Zele Aero Triathlon Kit…it is the most comfortable, breathable, stylish, aerodynamic kit on the market!! I’m hopeful for more amazing designs in 2017!! #stylishspeed
Best way to log my workouts?
This is another SUPER easy one…my #believetrainingjournal!! While I love to see green in Training Peaks, I much prefer writing things down by hand. I love looking back through my workouts and it is so much easier to do when they are written down. I don’t particularly like having to open up every box in Training Peaks to review my workouts, so the Believe Training Journal has been an absolute favorite this year! I love it so much that I ordered the Compete Training Journal for 2017!!
Best way to stay healthy?
This was also SUPER easy…Sound Probiotics has been keeping me healthy since March 2015! As endurance athletes, we put ourselves at risk for a dysfunctional immune system because of the intensity and duration of our workouts. When stress, inadequate sleep, poor diet choices, cold weather, alcohol or travel are thrown into the mix, our immune system is even further suppressed. How has Sound Probiotics helped me? Sound Probiotics helps in nutrient production and absorption, helps fend off viruses, promotes the production of cytokines and mucin, and limits bad bacteria in the gut. I have experienced less fatigue and fewer sick days, which as a middle school teacher who is an endurance athlete speaks volumes! This has provided me with the opportunity for more training and better performance. I would highly recommend all endurance athletes use Sound Probiotics to stay healthy!!
#soundathlete = #soundlife #winningtakesguts
Best piece of racing advice you received?
I read this before every big race. It is so motivating and reminds me to do and be my best as I embark on the race ahead:
“Be calm; focus on what you are going to do. Don’t get distracted, don’t get overwhelmed, take it all as it comes. You are ready for this; you’ve prepared for years. This is it, your time to shine. Go forth with all your powers. Go forth with everything in you. Make it work.” ~Lynne Cox, “Swimming to Antarctica: Tales of a Long-Distance Swimmer”
Most inspirational athlete?
I can’t pick just one…so many of my Coeur Sports teammates have inspired me this year!! There were many Coeur women who raced with #heartandcourage in Kona at the Ironman World Championships, other ladies had podium finishes at various races they competed in, many ladies met goals, and all are working hard to achieve their dreams. My inspiration cup runneth over!! I am so pumped to be a part of this amazing team again in 2017!!
I found out that I made the Coeur Sports 2017 Ambassador Team…Such a #hardcoeur group of women that I’m overjoyed to be a part of!!These ladies not only inspire me, but encourage me and light my fire! ❤
If you could sum up your year in a couple of words, what would they be?
Courage over comfort, believe, fun!!
Tell me about your 2016 year!! What are your “bests” from 2016?!
I can’t believe the first week of December has already came and went!! With only a few weeks to the start of 2017, it is time to reflect on 2016. It is good to look at the past (taking a look at what went well and what needs improvement) before planning for the future. I have taken some time to reflect and evaluate my 2016 journey so I can set S.M.A.R.T. goals for 2017.
USA Triathlon posted a great article that I have used to help me evaluate my 2014 and 2015 training and racing seasons before trying to plan for 2015 and 2016. I have found this reflection very beneficial and thought I would use the same questions to reflect on my 2016 season so I can better plan for 2017.
1. In hindsight, were your goals for the season clear and attainable?
-My goals were clear and attainable: smile and have fun at Ironman Wisconsin while pushing to break 14 hours. I feel like I could have pushed a little bit harder to break 14 hours, especially on the run. My overall finish time was 14:34:11, but I did manage to smile and have fun all day long!! I love Ironman racing…it makes my heart happy 🙂
-I had a great training weekend on the Ironman Wisconsin course at the end of July. I rode 125 miles on the bike course with 6847 feet of climbing followed by an hour run…it was hard challenging, but gave me the confidence I needed for race day! The day after this big monster workout, I participated in a 2.4 mile open water swim event that was not wetsuit legal. This continued to build my confidence for my upcoming 3.5 mile open water swim that would also not be wetsuit legal. I followed this swim with running one loop (13.1 miles) of the Ironman Wisconsin run course. This weekend was a HUGE confidence builder!!
125 miles of #bikelove in Wisconsin = ALL of the corn!2.4 mile swim sans wetsuit = confidence builder!!This is what happy looks like after a successful Ironman Wisconsin training camp!
3. What would I like to duplicate next year?
-I have gotten so much stronger and faster on the bike, and I would love to see my cycling fitness continue to grow in 2017!! With Ironman Mont Tremblant’s bike course having 5900 feet of climbing, I can use this developed strength and cycling fitness to carry me through this hilly course in 2017!!
Nailing my FTP test with normalized power of 194 watts…I’m getting SO close to being able to push 200 watts for my 20 minute time trial!!
4. What frustrated or disappointed you the most this season?
-I didn’t have the run I was hoping for at Ironman Wisconsin this year. I know I can run a 4:45:00 marathon off the bike, but haven’t been able to make this happen yet.
-The 70.3 distance event I did in Madison in June was HOT and I didn’t have the race I was hoping for. I had spent the week before my race in DC, so I didn’t properly acclimate to the heat and humidity that Mother Nature bestowed on us on race day in the Midwest. The positive…I still finished (without ending up in the medical tent) despite Mother Nature’s bad attitude.
HOLY HOT!!
-Not having a nutritionally sound race at Ironman Wisconsin. I wasn’t hyponatremic by the end, but I was well on my way. I have to find a way to figure out this nutrition!
5. What do you not want to happen again next year?
-I want to have a solid nutritional experience in 2017 at Ironman Mont Tremblant…Ironman Wisconsin 2014 is the only long race I have felt good nutritionally.
-I want to avoid having a flat run at the end of Ironman Mont Tremblant. I definitely want to put together a solid race…strong and solid swim, followed by a strong and solid bike, followed by a strong and solid run!
6. What did you learn by going through these experiences?
-I’ve learned that it is time to mix things up and seek help! I have had the same flat training for the last couple of years, and it is time to make some changes! It is also time to figure out this nutrition so that I set myself up for a great race at IMMT! This is why I’ve hired Coach Kelly with Track Cat Fitness to help me make dreams come true!
7. What decisions did you make that were empowering for you?
-I felt empowered by stepping out of my comfort zone and trying new things! Racing in a relay with friends and a duathlon were first time experiences for me this year. I am happy to say that they are both experiences that I want to do again!
#solesistersweat and a podium finish at my first ever duathlon
-I also felt empowered by empowering other women in endurance sport through our women’s only rides this year! I finally made the time to help other women feel more confident on their bike and it. Was. Awesome! The smiles and confidence these women exhibited spoke volumes to how they felt!
Ladies Night!
8. What habits seemed to hold you back from achieving your potential?
-I need to overcome the fear of being uncomfortable. I am always afraid to leave it all out there…whether it is during a training session or a race. Where is that balance between being uncomfortable and able to successfully finish and being uncomfortable and failing? It is time for me to find out. It is time for me to get really uncomfortable and learn to feel truly comfortable with the uncomfortable! This year is all about #courageovercomfort and pushing my limits both in training and racing!
It is time to start living my dream instead of living my fear!
9. What decisions should you make in order to have your best triathlon year ahead?
-I have decided to hire a coach for 2017 and I am super excited about it! With Coach Kelly’s knowledge, guidance, encouragement, and support, I hope to have the best year yet! I will also focus on believing in myself and my training more…not just the superficial believing, but the deep underneath the surface at the very core of my being believing! I’m confident Kelly and I will work well together to help make this all happen! 🙂 2017 is the year of #courageovercomfort as I push myself to new limits!
My 2017 S.M.A.R.T. goals will come in a few weeks time. Stay tuned…
Have you looked backward so you can plan for the future? What did you learn?
I wrapped up last week with a run test, but that wasn’t the end of my testing…hello FTP test on the bike and swim time trial.
Monday:
I had planned to get up early to complete my run and strength training before work so that I could have a free evening, but sleep took precedence. When I woke up at 4 am and knew that I could complete both workouts after work in plenty of time, I decided to go back to sleep for 2 more hours. After a full day of work, I went home, ran and completed my strength training.
Sunset #runloveStrength training with the Iron Hippie post running
Tuesday:
I had a FTP test on the bike to start my Tuesday! I was very excited, yet nervous to see how much bike fitness I’d lost since Ironman Wisconsin. The bad news…I lost more bike fitness than I’d hoped. The good news…I didn’t lose as much bike fitness as I thought I had. The even better news…Coach Kelly says that my power results for my 5 minute and 20 minute tests indicate that I am “well balanced in your abilities. This balance you already have is good news in my opinion! : )”
FTP test…I am not where I once was, but I’m recovered and ready to work hard to surpass where I once was!! Lots of #courageovercomfort and #nevergiveup needed on this ride!!
After a full day of work, I met with a friend who is signing up for her first Ironman in 2017. She picked my brain about all things Ironman from a first timer’s perspective and it was so much fun! I’m super excited for her and her 2017 journey! It is so fun to share my passion with others!
Wearing my CEP Compression tights with my dress clothes all day long.This! Everyone should train + race + live clean! #cleansportco
Wednesday:
I started my day with some #swimlove. I love chlorine therapy in the morning! It is the perfect way to wake up 🙂
#chlorinetherapy
After a full day of work and running a few errands on my way home, I hopped on the bike for an easy recovery ride!
Easy spin!
Thursday:
Good morning run on our first frigid morning of the season…hello -8F windchill! I think this means treadmill time!
“You aren’t going to find anybody that’s going to be successful without making a sacrifice and without perseverance.” ~Lou Holtz
After a full day of work, I worked with two personal training clients and then taught TRX before eating dinner and crawling into bed for the last day of my work week.
TRX FTW!!
Friday:
Good morning #chlorinetherapy on this cold morning (-3F windchill)! I really wanted to pull the covers up over my head when the alarm went off and stay in bed with my dreams, but I decided to get up and work hard during my swim time trial to turn my dreams into a reality instead!
Working hard to turn my dreams into a reality with some #chlorinetherapy
After a run test last Saturday + bike test Tuesday + swim test this morning, I had a much needed massage after work! OUCH!
After a run test + bike test + swim test in a week’s time, a massage was definitely needed! Thanks to Nick at Vitality Massage for keeping me injury free! #recoveryisimportant
Saturday:
I woke up to an endurance ride and strength session in my Coeur Sports Kona kit…after all, #IMKona is going to air on NBC this afternoon. #dreambelieveachieve
Dreaming of #IMKona on this snowy morning!Dreaming of #IMKona on this snowy morning!
After getting a Karma Kombucha delivery (12 cases) to our house, I went for a 25 minute run in my new Hoka One One Claytons in the snow. I think I’ll be a Clifton girl as I felt some rubbing in the arches of both feet during such a short time. I’ve heard this is a common problem with this model.
Running in the snow on the golf course is the best!
I spent the afternoon watching #IMKona on NBC and then traveling to Kyle’s Bikes to pick up the Iron Hippie’s bike that was getting some TLC! We spent the evening relaxing and enjoying quality family time.
Sunday:
I woke up so grateful for a good night’s sleep and warm enough temps that I could run outside again today. After running to the grocery store before all the post church goers, I went to the pool and had a much better swim than I expected! It was fun to play in the pool afterwards also…this is what I do to keep my swims fun!
Dive down and coast along the bottom!
After swimming, I came home with swim brain…yep, I tried to fill my water bottle with the lid still on it. It didn’t work very well! I ate a granola bar, changed clothes, and went out for my run. With the snow we’ve gotten in the last couple of days, I decided to take my run to the golf course to prevent slipping and to have fun running with my girl and our friends’ dog (the Golden).
Running the golf course with my girl + bonus #puppyloveSome solo running along the rive path! #runlove
After running, it was time to Eat. All. The. Food. I was so hungry!! I enjoyed some quiet, relaxing time most of the afternoon as the Iron Hippie went to an ISU basketball game with a friend. At 4 pm, I joined my Coeur Sports Ambassadors for a conference call. These amazing women are so inspirational and enCOEURaging!! I’m so pumped for 2017!! After my conference call, we prepped food for the coming week and relaxed before bed.
Week 2 with Coach Kelly is in the books and a success!!
Weekly Totals: 10 hours & 16 minutes
Swim: 6700 yards Bike: 42.9 miles Run: 14.6 miles Strength Training: 1 hour & 55 minutes + 10 minutes of core work daily
Quote of the Week:
“Small daily – seemingly insignificant – improvements and innovations lead to staggering achievements over time.” ~ Robin Sharma
After Ironman Wisconsin (9/11/16), I took a lot of time off…both physically and mentally. During this time I decided to hire Kelly as my coach to help me achieve big goals at Ironman Mont Tremblant in 2017. This was week 1 of a new chapter in my book as I started training with Coach Kelly!! After having my training train derailed for the last couple of months, it felt great to have the train stop, pick me up, get back on its tracks, and move in the forward direction. The best part…having someone else tell me what to do!! Thanks Coach!! So what did my first week of this new chapter look like?! Here’s a snapshot of my week…
Monday:
I had every intention of getting up and working out Monday morning, but I had a Thanksgiving hangover, and I don’t mean from alcohol…it was a family hang over. I LOVE my family and am SO grateful and happy they came to visit us over Thanksgiving break, but I was exhausted on Monday morning. As a result, Monday morning was a sleep in. After a full day of work, I hit the gym for my strength training session.
Getting my strong on makes me happy!!
Tuesday:
The day started with morning miles with my girl! I love running with her and am so lucky to have an early morning running partner who is reliable, dependable, and keeps me safe! When we got home, I quickly vacuumed the house before getting ready for work. After a full day of teaching, I hit the pool for some chlorine therapy.
Love this girl! #morningmileswithBasil#swimlove is the perfect way to end the day!
Wednesday:
The Iron Hippie and I both had swims, so we decided to go in the morning and see just how busy the pool is on a Wednesday morning. Surprisingly, it wasn’t as busy as we thought it would be 🙂 After a full day of teaching, I came home to intervals on Mojo! This was the first time I’ve REALLY ridden her since Ironman Wisconsin and it took a lot of self talk…#courageovercomfort and #nevergiveup!!
Sharing a lane with my fave! He’s at the other end of the lane…see the high elbow off in the distance?!Full of smiles after those tough bike intervals! Finding my #bikelove again!
Thursday:
It was another early morning run with my girl! I’m so grateful to have her to keep me company, push me to run faster, and keep me safe! After we returned home, I vacuumed the house before getting ready for a full day of science education meetings with my colleagues. My brain was complete MUSH by the end of the day! I met with two different personal training clients after work and then rounded out my day with teaching TRX.
#morningmileswithBasil are the best!TRX FTW!!
Friday:
Today was a rest day! After yesterday’s brain mushing session, I needed this rest day today! After a full day of teaching, I ran a couple of errands, prepared dinner, and cleaned fresh produce for the coming week. After dinner and cleaning up the kitchen, I was in bed reading by 7:30 pm with lights out at 8:15 pm. I was exhausted!
Saturday:
I was so tired that I slept until 6:10 am! I guess my body needed it 😉 After eating a quick snack I went to the Iowa State outdoor track for my 2 mile time trial run. I have a mental block when I am at the track…it is a GREAT facility, but this is where I ran for week after week after week after week about 2 years ago when I was injured. After running circles with the white line between my feet for about 2 months, this beautiful track left a negative taste in my mouth. Today I had doubts in my head, but I immediately went into self talk mode…courage over comfort! Never give up! I am strong! I am tough! I am FAST! So the best part about this run?! I had the track to myself for the entire hour I was there! Ha ha! I know what you’re thinking…NO, it didn’t take me an hour to run 2 miles! I was hoping to run each mile at 8:00/mile or faster, but I’m just not quite there yet and that’s OK! I’m happy to be where I’m at! After all, I’ve taken nearly 3 months off of training. After a 20 minute warm up, my first mile was at 8:10/mile and my second mile was 8:05/mile. Hello negative splits!! After cooling down until I had ran an hour, I went to the gym for some strength training. After eating all the food I could find (not really…just muesli) when I got home, we did some house work before I went to the gym for some chlorine therapy! Guess what?! I had the pool to myself for my entire swim! I think that was the theme of the day…first the track to myself, then the pool to myself (no…I didn’t have the gym to myself for strength training, but the room I was in I had to myself for a good portion of my workout). After eating all the food I could find (this time, it was true!), we spent the evening relaxing with friends.
2 mile time trial with the track all to myself!!Look…I’m flying!! Airplanes on an inverted Bosu as part of my strength session today.Chlorine therapy…Serious #swimlove in a pool all to myself as I work to #findfaster today!
Sunday:
We woke up to snow…on the ground…for the first time this season! Thankfully the ground was still warm enough that the roads and sidewalks weren’t ice covered…just slushy. After an easy 75 minute ride, I ate some food, got ready for the coming week, chatted with Coach Kelly on the phone for almost an hour, and then went for a short and easy afternoon run in our winter wonderland. I rounded out the week with an epsom salt soak, laundry, and relaxing to soak up all of my hard work this week and get ready for more testing this coming week…bike FTP and swim tests are scheduled for the coming week…eek! I’m so happy and grateful to have Coach Kelly write this new chapter with me!
My view on my ride today.#runlove with the first snowfall of the season
Weekly Totals: 9 hours & 25 minutes
Swim: 5100 yards Bike: 31.5 miles Run: 17.1 miles Strength Training: 2 hours & 30 minutes + 10 minutes of core work daily
Quote of the Week:
“Today I close the door on the past, open the door to the future, take a deep breath, step on through and start a new chapter in my life.” ~Anonymous
October wasn’t quite the month I was hoping for, but my body got the rest and recovery that it needed. Here are some of my highlights from October.
Family/Friend Time:
Mom came down and spent a weekend with us. It was fun to relax, eat good food, and visit Reiman Gardens while she was here.
Mom came to visit for a weekend! It was fun to spend quality time with her!
I got to run with my sole sister at the Run for the Roses 5K, although that only lasted for the first mile since she was so much faster than me. She is so strong and speedy!
Run for the Roses is always better with friends!
Chasing My Fave:
The Iron Hippie ran the Des Moines Marathon, so I took my bike down and chased him around the course! It was fun to cheer him on to another finish line!
The Iron Hippie getting close to the finish of the IMT Des Moines Marathon…I’m so proud of him only 5 weeks post Ironman Wisconsin!
Reading, Reading, Reading:
Boys in the Boat by Daniel James Brown is a MUST READ! Wow! The obstacles these 9 men had to overcome to make it to the 1936 Berlin Olympics is not only inspiring, but also unthinkable! All of this happening as Hitler was starting his attempt to take over the world without the world knowing it. So many things that are hard to wrap my brain around, but the boys never gave up, fought for their spot on the US Olympic team, worked hard and overcame obstacles to chase their dreams!
Tri Marni’s recent blog post really hit home with me! As I’ve been dreaming of qualifying for Kona and working hard to achieve these dreams, her words reminded me to never give up! “Every athlete has a great performance inside him/herself but it takes time and patience to get the best out of yourself. And even if you think you achieved your “best race ever”, there’s probably another better race in you that you will experience down the road – so long as you don’t give up. Stay dedicated. Keep developing yourself as an athlete. If you believe you have what it takes, chase your dreams, fall in love with the process and have a lot of fun along the way.” I definitely plan to continue to “chase my dreams, fall in love with the process and have a lot of fun along the way” this coming year! #dreambelieveachieve
Carrie Cheadle’s recent blog post also really hit home with me! Because I have that lingering dream of qualifying for Kona, her words encourage me to take risks. “Give yourself permission to make wrong decisions. If you never risk making mistakes you’ll never perform to your potential. Trust. Believe. Jump!”
Being Inspired:
My Coeur Sports Teammies have been inspiring me for the last 2 years! Watching them chase their dreams as they conquered Kona, Louisville, Maryland, and North Carolina lit my fire even more to chase my dreams and turn them into reality! 2017…I’m comin’ for ya!
These ladies not only inspire and encourage me, but also light my fire! Time to chase my dreams so I can one day be in this photo too! Photo credit: Jay Prasuhn
How was your month of October? What were your highlights for October?
It has been 6 weeks since Ironman Wisconsin!! During these 6 weeks, I have been giving my body some much needed TLC and recovery. I have done VERY little in the way of exercise…4 bike rides, 3 runs, 1 swim, and 2 strength training sessions to be exact.
Run for the Roses fun!Taking the plunge back into the pool nearly 6 weeks post IMWI!#bikelove in my fall playground!
I have had a couple of massages to help loosen up the body and get it ready for another Ironman beating and also taken some salt baths to relax and help me recover.
I was hoping to get some hot yoga in and a few swims during this time, but other things have managed to take precedence over these two outings. We’ve spent a lot of time with friends and family during these 6 weeks.
Mom came to visit for a weekend and we got to spend quality time together!
I’ve meet with some personal training clients, managed to get some appointments taken care (haircut, dogs to the vet, Mojo into the shop to get a shifter cable fixed, etc.), had dinner get togethers with friends, and have managed to chew up all of the “free time” I thought I would have. It always amazes me how I can spend 20 hours a week training (on top of a 40+ hour a week job), but when I have down time to “relax,” my time always gets filled with miscellaneous things!
I’ve cheered my fave and many friends onto more 1/2 marathon and marathon finish lines…
The Iron Hippie getting close to the finish of the IMT Des Moines Marathon…I’m so proud of him only 5 weeks post Ironman Wisconsin
We have made lots of yummy food and enjoyed our down time. My mind is definitely ready to start working out on a more regular basis again, and I think my body is ready as well! I’m looking forward to starting a swim focused block this week! I’m planning to follow it up with a bike focused block to round out my off season.
What does your post BIG race look like for recovery? If you do Ironman races, how long do you take off before you ease back into training again?
This month has been a COMPLETE whirlwind! It seems as though it has drug on and flown by all at the same time! How does that happen?!
Racing:
9/11 marked our third trip around the Ironman Wisconsin race course and was the 5 year anniversary of my first Ironman…which was also Ironman Wisconsin! It was a fantastic day for racing…so fantastic that I had a 40+ minute PR on this course for the day! You can read more about my race here.
Riding up Barlow Hill with the cheers of Thing 1, Thing 2, and my Coeur Sports Tribe. Photo Credit: Erin Klegstad
Recovering:
Post Ironman always means lots of “down time” and recovery. I think this is probably the best I’ve done at taking time off and doing NO exercise for nearly 2 full weeks…well, I did do an EASY hour on the trainer and we helped a friend move, but otherwise we’ve done no swimming, no running, and VERY little cycling and strength training. While my body will definitely appreciate the down time, my mind is going CRAZY without my daily dose of stress relief! Thankfully we are starting to see some easy recovery workouts in Training Peaks again and some stress relief is in sight!
Reading:
At the beginning of September, I finished reading On Top of You Game: Mental Skills to Maximize Your Athletic Performance by Carrie Cheadle for the 2nd time. This book is a MUST read if you are an athlete wanting to perform at a higher level. It is full of great tools and has activities for you to do to help you achieve success! #feedtheathlete is something we can all be on board with!!
One of my favorite books on mental training…perfect pre race reading 🙂
After Ironman Wisconsin, I picked up 17 Hours to Glory: Extraordinary Stories from the Heart of Triathlon by Mathias Miller, Mark Deterline, and Timothy Carlson. This book is great! Each chapter is about a different person’s journey to the Ironman finish line. Some individuals have crossed the finish line of multiple Ironman races, while others just a few. It is the perfect book to read just a chapter and set down, or read it from cover to cover!
Finding the “new normal” after an Ironman race is always a challenge! When we are used to having SBR (swim/bike/run) consume most of our “free time,” we are often at a loss for a few weeks after an Ironman. We have cleaned both of our vehicles (inside and out), we’ve cooked many meals to load our freezer, we’ve cleaned the house and the garage, we’ve reseeded part of our lawn that the city chewed up when redoing our street earlier this summer…we can’t seem to sit still, so lots of things are getting done that we’ve put off during peak training and racing.
Making curry with a homegrown squash…yes it has a face on it thanks to our Swiss neighbors 😉
How was your month of September? What where your highlights?
