January:
February:
March:
April:
May:
June:
July:
August:
September:
October:
November:
December:
my 2022 year in review via photos
Tag: Kyle’s Bikes
2022 week 34: roller coaster ride
Last week was a bit of a roller coaster ride. Monday morning started out with an amazing run with speed work, but mid day things took a turn. I took Mojo to my awesome bike mechanic/bike fitter (Kyle, you are the BEST) to get a new saddle put on and new bike shoes. The shoes were the easy part…the saddle not so much. There is more dense foam in the new saddle, which meant I needed to have my seat post lowered just a bit so I wouldn’t be reaching so much with each pedal stroke. This is where things turned dicy…with all of the miles I have ridden comes all of the salty sweat. And if you know me, you know I am a HEAVY and SALTY sweater! Wouldn’t ya know it…all of that salty sweat has cemented my seat post in place and it won’t budge…at all. Kyle kept Mojo overnight and tried EVERYTHING to get the seat post to move, but it is cemented in place. So we are back to riding the old broken in saddle for the last few races of 2022 while we look for a new steed. Mojo has given me 10 amazing years and I am grateful for all of the adventures we’ve been on and the memories we’ve made! The ebb and flow continued throughout the week.
Quote of the week:
“Life is like a roller coaster. Sometimes you close your eyes and hold on in shear terror & other times, you just have to raise your hands up in the air and enjoy the ride…”
~Unknown
Swim highlights: 11,829 yards
Swimming outdoors is drawing to a close, so I am grateful for the last few swims in the fresh air before being forced back indoors (and into a brand new facility + pool…so freaking excited!) for the next 9 months. This is the last week of outdoor swimming for the season, but I’m enjoying every minute of it! Saturday I got to swim 5000 m in the 50 m pool and I soaked up every minute of it!
- Warm up:
- 100 kick
- 100 pull
- 100 swim
- 4×100 descending (20 sec rest)
- Main Set: each one more effort than the next
- 3×800 (30 sec rest)
- Cool Down:
- 100 any
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If I let the numbers dictate my success, I would have failed Tuesday’s swim session. Good thing the numbers aren’t the only measure of success!
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The main set of this swim was 3×800 descending starting hard and getting harder with each one. If I look at the numbers, my first one was the fastest with the second one being 4 seconds slower and the third one being an additional 5 seconds slower. BUT…my effort definitely increased from the first 800 to the third 800. I was working harder in that last 800 than I did in the first one or even the second one. I am so damn proud of the effort I put into my swim Tuesday and that my friends is worth celebrating! ⚡️
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Avoid getting caught up in the numbers. Instead, I challenge you to look for alternative measurements to determine success.
Bike highlights: 148 miles
Mojo and I got to spend some quality time together after her visit with Kyle…Friday afternoon was glorious; Saturday was awful. The awful days make us appreciate the glorious ones even more! #IAmWillingToFeelEverything
Run highlights: 8.19 miles
Monday’s speed work session went so much better than last time I did this workout! Adding more money in the bank!
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⚡️ Show up with that confidence NOW!
⚡️ The belief in myself is what makes the goal worth going after.
⚡️ I will always give my best effort even when there are no guarantees.
⚡️ The goal is worth going after even if I don’t hit it the 1st time, the 2nd time, or even the 9th time.
⚡️ I keep showing up with trust that what I am doing is working and it’s getting me closer to achieving my goal.
Strength Training: 15 minutes of core strength daily
Weekly Totals: 16 hours & 26 minutes
2×30 minutes of full body strength training
Attitude of Gratitude:
What were your highlights from week 34 of 2022?!
my 2021 year in review via photos
January:
February:
March:
April:
May:
June:
July:
August:
September:
October:
November:
December:
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2 weeks ago today I crossed the #IronmanArizona finish line. In the last 13 days I have done zero swimming, zero biking, and zero running. While I know it was good for me to take a break from what I love to allow for proper recovery, the last two weeks have felt like an eternity.
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We can hope all we want, but change comes with action. Let’s all have courage, be kind, and decide to create the change we want to see in the world. We have the power to create a brighter, bolder, better future. #bringon2022
the best of 2021
I love looking back and thinking about all of the amazing things that I’ve accomplished and all of the challenges I’ve overcome! I’ve reflected for the last 8 years and now it’s time to reflect on 2021! You can look back at my previous posts if you’d like: the Best of 2013, the Best of 2014, the Best of 2015, the Best of 2016, the Best of 2017, the Best of 2018, the Best of 2019, and the Best of 2020. Now its time to reminisce my favs from 2021! 🙂
Best race experience?
The Ironman 70.3 World Championship isn’t the “best race experience” because it was easy and everything went according to plan on race day (wait…does that ever happen?!). Nope! It was the “best race experience” because it challenged me in ways I’ve NEVER been challenged before. The challenging terrain + Mother Nature’s crazy attitude forced us to “rise to it” on race day like I’ve never had to do before. It was definitely a race to remember! If you missed the recap of this epic race, this is one you definitely want to catch up on! Here is the link. Sit back and enjoy what can only be described as crazy! ***Secretly I want to do it all again with the same conditions, on the same course. 🤪
Best race performance?
I was R E A D Y for Ironman Arizona! I was R E A D Y to toe the start line. I was R E A D Y to challenge myself. I was R E A D Y to put it all together and create a performance I had never had before. And that is
E X A C T L Y what I did! I created an experience I’ve never had and it was A M A Z I N G! I had an overall PR of 52 minutes, finishing in 12:44:56. #LFG ⚡️⚡️⚡️
Sure, this was my best Ironman performance physically, but it was also my best Ironman performance from my mental endurance performance and that is what I’m the most damn proud of! ⚡️⚡️⚡️
I’m grateful for the privilege to race, for the privilege to challenge myself in new ways, for the privilege to run down another red carpet, and for the privilege to cross another finish line! ⚡️⚡️⚡️
Best run?
The Drake 1/2 Marathon was one where I completely pushed myself out of my comfort zone and RACED! I had no idea if this would be my last race of the year (hello Covid) and I was not going to leave anything out on the course just in case things went backwards. Crossing that finish line brought tears to my eyes! Full race recap here.
Best bike?
I had a lot of great bike rides this year, but the ones that speak to me as being the “best” from 2021 were the last two century+ bike rides that I did in preparation for IMAZ. The temps had dropped, the winds were high, and I had to bundle up in all of the gear to stay warm. I almost took these rides to the trainer, but I’m SO glad I opted to ride outside instead. These rides gave me a great mental boost (as well as physical boost) going into Ironman Arizona!
Decide…I decided 100+ miles on the bike (+ 1 hour run off the bike) was going to be AMAZING! I was determined to keep a positive attitude, be gritty, and to persevere! I wasn’t going to let Mother Nature win. She tried to push me around a bit (hello wind), but I won this round!
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I GET to do this! So much gratitude for the strength of my body + mind, the support from my #1, my safety on the open roads, the beautiful fall day, and the gorgeous fall foliage.
Best swim?
We FINALLY made it home home to visit my parents last summer (it had been nearly 2 years since we were last home…hello Covid). Thank you vaccines! When we were home, Dad drove the boat beside us (on more than one occasion) so we could swim a 5K in West Okoboji Lake. Getting to swim in the open water, see the bottom of the lake while swimming (because the water is so clear), and having my #1 beside me was amazing! Having Dad’s support was icing on the cake!
Best finish line?
Twin Lakes Sprint Triathlon when I took the overall female win! I never imagined myself breaking the tape at any race. I’m sooo thrilled to have had such an awesome experience! Here is the link for my race recap.
Best surprise?
Getting a roll down slot to Ironman 70.3 World Championships in St. George, Utah was the best surprise of the year! I was shocked when I got the email that I had earned a roll down slot from racing Ironman 70.3 Des Moines. I had a great race in Des Moines in spite of the nearly 3 hour weather delay + shortened bike, but my performance didn’t put me in the top 14 in my age group (which is how many slots were awarded), so I didn’t expect to get a slot. Thankfully some ladies who were faster than me had either already qualified at a different race or didn’t want to go to Worlds, so I got a slot and it was quite the epic adventure!
Best mental endurance compass?
I had the AMAZING opportunity and pleasure to work with Vanessa Faye Foerster for 24 weeks this year. She teaches athletes how to build mental endurance by “dropping the self doubt + fueling the self confidence.” The journey she helped me create this year was challenging, enlightening, fun, and worth every penny! What I have learned has not only boosted my racing performance, but it has also elevated my personal life. I am so grateful for her guidance to push me out of my comfort zone to level up into the zone where I cultivate the life I want to live. #LFG ⚡️
Best enCOEURaging moment?
The Ames Triathlon was back in action this year after a year off (thank you Covid). What a great race! It is so fun to see people achieve their goals and do things they once thought were impossible. If you want to experience the Ames Triathlon for yourself, come to Ames in June 2022! You won’t be disappointed!
Best new gear?
The Coeur Sports Wind Vest has been AMAZING for getting outside and riding on those chilly fall days! Signing up for an Ironman that took place in November meant I had to bundle up to get my 100 mile rides done outside…because let’s be honest…riding 100 miles in the basement is definitely not as much fun as riding outside!
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Seriously though…this wind vest is AMAZING! It kept me warm while allowing me to carry all the nutrition, and has reflective strips on it for better visibility.
Best way to stay healthy?
Get vaccinated! The end (no comments on this necessary…I will delete them).
Best piece of racing advice you received?
“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 in her book “Swimming to Antarctica”
Most inspirational athlete?
Chris Nikic crossed the Ironman Florida finish line in November of 2020 becoming the first person with Down Syndrome to become an Ironman. He believes you can achieve more by creating a habit to get 1% better than you were yesterday. He has since crossed the finish line of the Boston Marathon and the New York City Marathon. He is gearing up for the Ironman World Championships in Kona in 2022, so let’s all cheer him on!
Best support crew?
I am so damn lucky to have the amazing support of my #1! He has supported me not only on race day(s), but day in and day out throughout my entire journey. I am forever grateful to have him on this journey with me. ❤️ you!
If you could sum up your year in a couple of words, what would they be?
PROUD + gratitude + fun + joy
Tell me about your 2021 year!! What are your “bests” from 2021?!
2021 week 45: taper time
I’m a bit behind in posting. Last week was my first official week of the taper. It was great to back off the training, get everything packed for our trip to Arizona, and have more time for prioritizing recovery. There were a few bumps along the way last week, but these were great bumps to overcome in preparation for race day!
Quote of the week:
“I am not afraid of storms, for I am learning how to sail my ship.”
~Louisa May Alcott
Swim: 10,200 yards
Sometimes you have to be determined to persevere NO MATTER WHAT!
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This is what it took to get through my last big swim before race day. About half way through, the fire alarm went off and we had to evacuate the building. I stood outside in my wet swimsuit, towel, swim cap, flip flops, and a sweatshirt in 45F temps with 40 mph winds waiting to jump back in the pool to finish my workout. Thankfully I didn’t have to wait too long!
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Oh…and the workout…let’s just say I’m ready for #IronmanArizona in 10 days! #LFG ⚡️⚡️⚡️
- Warm up:
- 200 swim
- 100 kick with fins
- 200 drills
- 200 pull
- Main Set:
- Each set of intervals should get slightly faster as more effort is added:
- 500 (10 sec rest)
- 2×400 (15 sec rest)
- 3×300 (20 sec rest)
- 4×200 (25 sec rest)
- 5×100 (30 sec rest)
- 6×50 on 1:00
- 8×25 sprints (10 sec rest)
- Each set of intervals should get slightly faster as more effort is added:
- Cool Down:
- 300 any stroke
Bike: 84.3 miles
I had some great bike workouts to keep the legs fresh and ready for race week!
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My process appears to be “just right” as #IronmanArizona is in 8 days and I’m feeling GOOOOD! #LFG ⚡️⚡️⚡️
Run: 12.3 miles
Just the right amount to feel AMAZING and READY for race week!
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I have been working on moving away from who I think I’m supposed to be and instead creating who I WANT to be and it is magical! Own your power! Be bold! Be courageously, authentically, unapologetically YOU!
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11 days to #IronmanArizona #LFG ⚡️⚡️⚡️
Strength Training: 15 minutes of core strength daily
Weekly Totals: 11 hours & 57 minutes
30 minutes of full body strength training
30 minutes of yoga
Attitude of Gratitude:
What were your highlights from week 45 of 2021?!
2021 week 25: race week
Last week was race week of a different sort. As race organizers for the Ames Triathlon, we were in the finishing stages last week as we kicked off the race on Sunday morning.
Quote of the week:
“OMG! OMG! It’s race week.”
~ME
Swim: 2953 yards
Saturday morning we got to swim in the 50m pool with my Coeur Sports sister, Sarah, who came to stay with us for the weekend. I love the 50m pool!
- Warm up:
- 300 easy swim
- 4×50 drills
- 200 swim
- 100 kick
- Main Set:
- 4×100 easy (20 sec rest)
- 4×100 moderate (20 sec rest)
- 4×100 fast (20 sec rest)
- 500 pull
- Cool Down:
- 200 any stroke
Bike: 0 miles
Mojo didn’t get any love last week as all of the last minute race prep took precedence.
Run: 3.01 miles
Wednesday I ran home from work in the heat of the day to continue acclimating to the warmer temps. It was toasty, but I kept the run short and my pace easy + steady.
SUP: 1.89 miles
Spent some time on the water Tuesday before the storms rolled in. It is so peaceful and calming to be on the water!
Strength Training: 15 minutes of core strength daily
Weekly Totals: 3 hours & 57 minutes
Attitude of Gratitude:
Photo credit: Dave Mable
What were your highlights from week 25 of 2021?
2021 week 24: race week
Last week was race week and it FLEW by!
Quote of the week:
“OMG! OMG! It’s race week.”
~ME
Swim: 7448 yards
Thursday I had a race prep swim!
- Warm up:
- 300 easy with fins
- 10×50 drills
- 4×50 descending times (increasing effort) (20 sec rest between each)
- Main Set:
- 4 times through:
- 50 Z5 effort (10 sec rest)
- 150 Z4 effort (30 sec rest)
- 4 times through:
- Cool Down:
- 200 any stroke
Bike: 82.9 miles
Saturday we got to ride a part of the IM 70.3 Des Moines bike route with Coeur Sports teammates and friends. It was SO MUCH FUN! We definitely need to do more bike meet ups!
Run: 21.4 miles
Friday morning I GOT to run with Robin! Thanks to Covid, it has been far too long since we were last able to run together! So grateful for her and our runs together!
Strength Training: 15 minutes of core strength daily
2×30 minutes of yoga
Weekly Totals: 13 hours & 19 minutes
Attitude of Gratitude:
What were your highlights from week 24 of 2021?!
2021 week 10: decide
When you decide to twist the negative into a positive, magic happens! Last week I made the decision in multiple areas to change the negative dialogue in my head into a positive script and it transformed each and every situation into a successful, more joyful, more magical experience.
Quote of the week:
“Our power is in our ability to decide.”
~R. Buckminster Fuller
Swim: 3000 yards
Speaking of deciding to change the negative narrative into a positive script…Tuesday morning I had 100s to failure (or 20x100s HARD…whichever comes first) on the schedule. I have no idea why I let this workout spiral me mentally into a negative narrative before I even start swimming, but I manage to EVERY STINKING TIME it shows up on my schedule. And ya know what?! I am self coached. I put that workout on my schedule. I do this to myself! 🤣 Thankfully during my warm up, I changed my negative narrative and decided to write an optimistic script instead. I decided to be brave enough to show up! I decided to be brave enough to focus on the interval I was in. I decided to be brave enough to keep pushing myself HARD each and every interval. I decided to be brave enough to push myself out of my comfort zone and see just how far I could take myself.
The average of my first 5x100s was 1:38/100 yards. This meant I had to keep my 100s to failure at a sub 1:41/100 yard pace. UGH! When you feel like an anchor in the water, achieving these paces seems impossible, but as Ironman says, “Anything is Possible” so I kept showing up, focusing on my form, deciding to be brave, and pushing myself with each and every interval. I ended up successfully swimming a total of 20x100s HARD at a paces ranging from 1:35.6 to 1:40.7/100 yards. 🥳
- Warm up:
- 300 swim
- 200 pull
- 100 kick
- 100 easy
- Main Set:
- Swim 5x100s HARD (20 seconds rest between) and average these times.
- Swim as many 100s HARD as possible. The pace should be less than +3 seconds from the average of the first 5x100s (20 seconds rest). You are done when you fail 2x100s in a row or successfully achieve 20x100s (total…including the first 5x100s HARD), whichever comes first.
- Cool Down:
- 200 any stroke
Bike: 114 miles
Remember a week ago when my aero bar snapped off my bike during my trainer ride…well, I took Mojo to the BEST bike hospital around on Monday (Kyle’s Bikes). Kyle had her for the first half of the week so he could do some surgery on her, but I got her back just in time to spend some quality time together for my birthday weekend! She was SO HAPPY to be fixed up and in working order! THANK YOU KYLE for working your magic on her! You’re da bomb diggity!
Saturday I had a 3 hour ride structured as 3x(20 min Z1, 20 min Z2, 20 min Z3) + a 5K run off the bike. The week before I struggled with this bike workout so on Saturday I decided to try again. Not only did I successfully complete the bike workout on Saturday, but the #5KO run off the bike was a FUN way to celebrate a life lost way too soon.
Run: 22.9 miles
Monday I had a 50 minute run with 4×4 minutes FAST intervals (scripted at 8.0 mph or 7:30/mile pace) and let me tell ya, I had a LOT of doubt and SO many excuses for wanting to change my 4×4 min FAST run to an easy paced run. BUT I decided to be brave enough to show up. I decided to be brave enough to give myself a chance! I decided to do the workout as written, push my limits, and see what I had in me. And ya know what?! I had SO much more in me than I thought I did. I successfully completed this workout on tired + sore legs. It felt good to actually feel like I had more in the tank to give!
Snowshoe: 0 miles
Yep! In looking at the extended forecast, those days are officially over for the season. With the ice off the lakes, it’s time for the water to warm up so I can take the SUP out!
Strength Training: 15 minutes of core strength daily
30 minute full body workout
Weekly Totals: 12 hours & 42 minutes
Attitude of Gratitude:
What were your highlights from week 10 of 2021?! Where in your life do you decide to bravely show up?!
my 2020 year in review via photos
January:
February:
March:
April:
May:
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Today we #runwithmaud because we are honoring a man we don’t know. Because hatred should not exist in our world. Because no one should ever be brutally murdered while out running and doing what brings them joy. Because he was a different skin color. Because racial injustice breaks my heart and angers me to the depths of my soul. Because it should not take an outrage on the internet to get action and justice. Because now more than ever we need to come together as HUMAN BEINGS, love each other, and spread kindness!
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I GOT TO run 5 miles with my girls just after sunrise!
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I GOT TO spontaneously ride 55 miles with my fav after running today!
June:
July:
#2ndcenturyof2020
“How far do you want to ride today?!”
“I don’t know. Let’s see how we feel.”
85 miles later I think it’s safe to say we felt really good!
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I f*cking miss racing. I miss IN REAL LIFE RACING. I miss the motivation it provides me to push myself way out of my comfort zone. I miss the long days of swim/bike/run training to prepare for the big dance. I miss traveling to new places. I miss the race morning butterflies. I miss the hugs and high fives. I miss the race week and race day excitement. I miss meeting new people. I miss the spectators. I miss pushing and challenging myself in training so I can do and be my best on race day. I miss the volunteers. I miss the drive and focus. I miss overcoming obstacles. I miss problem solving on the fly. I miss Mother Nature throwing us race day curve balls. I miss the competition. I miss the race day exhilaration. I miss those finish lines. I miss the HUGE sense of accomplishment. I miss overcoming the impossible. I even miss the blisters and chafing…ok, maybe not.
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Sure I get some of these things on occasion while training right now, but NOT like I do when training for a race and on race day. Solo training and virtual racing just don’t fill my cup. I miss IN REAL LIFEE RACING!
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I’m ready for the 2020 dumpster fire to burn out. I’m ready for this lost feeling to make its exit. I’m ready to move forward into 2021 better, smarter, and more ready than ever to race safe, happy, and full of passion. This 2020 break from racing has lit the fire in my soul so big and bright for what is to come in future races! I want it! I can feel it!
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I’m so grateful for this amazing light! She has helped make the 2020 darkness so much brighter!
August:
September: