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
Playtime with friends in the 50m pool!

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.

Heat acclimation run!

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!

Pure joy! 🥰🐶

Strength Training: 15 minutes of core strength daily

Weekly Totals: 3 hours & 57 minutes

Attitude of Gratitude:

Getting the post race tightness/soreness worked out by Nick with Vitality Massage Ames.
This sweet thing loves to ride on my board with me! Thank you Ruffwear for making it so easy for her to get on after she swims! 🥰🐶
This little nugget is the snuggliest thing! Love her SO much! 🥰🐶
More cuddle time with our baby girl! 🥰🐶
Testing out the podium for Sunday! 🥰🐶
Getting transition set so athletes can fill it in just a few minutes!
Who’s ready to race?! We are ready to get the Ames Triathlon party started!
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)
  • Cool Down:
    • 200 any stroke
Race Prep! #LFG ⚡️

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!

Two wheels with friends on roads as smooth as butter…YEEESSSSS PLEASE!!!

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!

Running with friends is ALWAYS best!

Strength Training: 15 minutes of core strength daily
2×30 minutes of yoga

Weekly Totals: 13 hours & 19 minutes

Attitude of Gratitude:

Always ready…just incase! 🥰
So grateful for all of the snuggles this little sweet pea dishes out! 🥰
Mojo is getting all shiny for race day!
Kyle with Kyle’s Bikes gave Mojo his pre-race blessing!
Getting my pre-race Normatec Recovery squeeze on and snuggles!
Meeting up with Coeur Sports sisters is always a race weekend highlight!
Mojo got to hang out with all of her friends in transition!
I GOT the privilege of racing and stepping onto that red carpet for the first time in 23 months!

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
We are capable of SO much more than we think! Decide to be brave enough to show up! Decide to be brave enough to push yourself out of your comfort zone! Decide to change the negative narrative! Decide to let the magic happen! 💙💛

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.

Decide to be brave enough to keep showing up! Decide to be brave enough to step out of your comfort zone! Decide to be brave enough to try again! DECIDE! 💙💛

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!

DECIDE! Decide to be brave enough to show up! Decide to be brave enough to give yourself a chance because you may just have SO much more in you than you thought you did! 💙💛

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:

We had a couple of really nice days to start the week. I was grateful to get out in the fresh air + sunshine to recharge the batteries by walking around campus for a little bit on Tuesday.
My gut has been pulling me in this direction for months. I DECIDED to listen to it. Appointment is scheduled for Monday, March 22. 💙💛
Sunshine + fresh air + endorphins + family time + warm temps in March in Iowa = #happyheart 💙💛
So grateful for all the snuggles with our baby girl! 🥰
Celebrating another trip around the sun during a global pandemic means sushi to go!
Grateful for the opportunity to run #5KO for a life lost way too early!
Getting my squeeze on! So grateful for my Normatec recovery boots!

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:

2 sliver medals for our household at the Incydeman Triathlon!

Running away from the judgement and toward living my best life!

Kicking out the previous 198 watt FTP to make room for the new 214 watt FTP.

February:

Finishing 1st in F40-49 and 4th overall female at the Rosy Cheeks 5K.

Lunch, girl talk, and hugs with my Coeur Sports teammates, Jess and Courtney!

The twins had a swim meet! Love seeing these two!

March:

Running in a new town…exploring new places and SHORTS!!

Coeur team gear arrived! For me, 2020 is about courage, confidence, and celebration! Bring it! ***Little did I know what 2020 had in store for us all…

Celebrating my birthday a bit early with one of my favorite food groups…sushi!

So grateful for all of the strong AF, badass women in my life. The ones who lift each other up, support each other in life and sport, encourage each other to live their best life, inspire each other to dream big, and stand beside you through it all! I’m so grateful I got to share some miles with one of those strong AF, badass women today!

Getting to travel with this beautiful lady! #safety first

Grateful for these AMAZING ladies who sang happy birthday to me mid swim in the rain. It really filled my heart!

Having fun running laps in SoCal!

These two beauties are AMAZING!! I’m so grateful for everything Kebby (the founder of Coeur Sports) has done for women in sport (myself included). And Lisa…You my dear are beautiful soul inside and out! Thanks for the laughs (and photo bombing)!!

After work, we adopted our new baby girl…meet Jersey! She is 1 year old and holds keys to all of our hearts.

1.25 recovery miles with Jersey

It warms my heart to watch the dogs play ball!

Grateful I don’t have to social distance from my favorite girl and for the 12 miles of time together!

Do what makes you happy and be kind to others! We are all struggling right now. A happy heart and kindness go a LONG way.

April:

Play time! That slobber says it all…PURE JOY!!

Enjoying sunshine, fresh air, and family time!

“Hey mom, what is that thing?” ~Jersey

Jersey made sure to find a space to snuggle while I was getting my recovery on with my Normatec recovery boots.

We may not be able to connect in person, but we are finding ways to connect virtually. I’m so grateful to have landed beside this STAR when I was shooting for the moon! She shines SO bright and makes my heart happy!

Playing LOTS of cards with my fave as we isolate.

Race day hugs are on hold right now. Until we can hug in person, virtual race day hugs will have to do!

I got to ride outside!! It rained on us a little bit, but I SERIOUSLY LOVED EVERY MINUTE OF IT!!

Did a virtual race since racing isn’t happening right now. I miss racing in real life.

Yay for more outdoor riding with my fave!

May:

Did a virtual 1/2 marathon…since they sent me the medal, I felt I had to run the distance.

As a white female, I do not fear for my safety while running. I have ran many miles at o’dark thirty in the morning. I have ran countless miles by myself. I don’t run with music and am always very aware of my surroundings, but I do not run in fear. Sadly, there are many people who do run in fear for their safety. They face their fear as they head out the door to run because running is something that brings them joy.
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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!

Playing ball at the cross country course!

Full and grateful heart!
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I GOT TO run 5 miles with my girls just after sunrise!

Full and grateful heart!
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I GOT TO spontaneously ride 55 miles with my fav after running today!

After 10 weeks away from the water, it is safe to say I missed it tremendously! The calm, quiet, meditative state the water provides is exactly what my soul needed! I was SO grateful to have the whole pool to just the two of us this morning.

3 keys to my heart!

Today was a near perfect day in Iowa on two wheels…blue skies, sunshine, little wind, open roads, wind turbine farms for miles, fresh air, 85 miles of bike love with my fav…life doesn’t get much better than this!

“Life is a journey. Enjoy the ride.” 60+ more miles with my fav on two wheels and the open roads really filled my soul today.

June:

What a perfect day for 100 miles on 2 wheels! Bluebird skies, gorgeous green foliage, golden glow, and no wind on the open roads/trails…doesn’t get much better than this! #1stcenturyof2020

I love the water! Today’s adventures on the water were the perfect recovery for my body, mind, and soul!

See these smiles?! This is what happens when you ride with friends on the open roads on two wheels! #happyheart + pure joy!

July:

#smilesformiles with some AMAZING peeps today! Love life on two wheels even more when others join the fun!
#2ndcenturyof2020

Oh what a beautiful morning! Oh what a beautiful day!
“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!

Lost. I feel SO LOST right now. 2020 has forced me to slow down, step back, look at the big picture, and appreciate all that I had. And ya know what?! I don’t like it! I don’t like it one bit! It has left me feeling SO LOST!
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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!

A run can change your mood, your day, your life, so the next time you have the opportunity, lace up and head out the door. You won’t regret it!

“Happiness can be found even in the darkest of times, if one only remembers to turn on the light.” ~J.K. Rowling
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I’m so grateful for this amazing light! She has helped make the 2020 darkness so much brighter!

Sometimes you have to let go of all expectations and just play in the rain and splash in the puddles.

August:

Rolling into August with a #happyheart + 100 miles of fun on two wheels with my fav! #3rdcenturyof2020

That family portrait…fun with friends on two wheels!

A weekend with friends on two wheels enjoying life outdoors in Madison was exactly what my heart and soul needed!

Today’s ride had a few detours and route adjustments due to Monday’s Derecho storm, which allowed for opportunities to climb hay bales and play!

Today should have been Ironman #8 at IMMT. We rode 112 miles because…why the hell not?! The scenery in central Iowa looks nothing like Mont Tremblant, but any day on two wheels with my fav is a great day! Hopefully next year we’ll get to head back to MT for beautiful scenery and an epic day of racing! #4thcenturyof2020

Fun Friday fooleries at the poolery! Adding play is SO important and often overlooked. Don’t forget to play and play often!

Morning miles with my girls was glorious!

#sundayfunday was had helping my Collective Beat teammate, Courtney, build confidence on the bike.

#sundayfunday included Jersey taking her maiden voyage on the SUP (we will work on standing when she doesn’t move around on the board so much)!

A tired pup is a good pup!

September:

My heart is full!

Happy 8th birthday Basil!

Grateful for:
-Jersey running 7 miles with me
-cooler temperatures
-longest run in a LONG time
-endurance miles
-smiling the whole way
-SO MUCH JOY

#fridayhappyhourswim is the best way to end the week!

What SUP?! Being on the water makes me happy!!

Truth bomb and lots of vulnerability coming at ya!
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As a child I was sexually abused by our babysitter and have ridden the mental health roller coaster for decades. With the cancellation of all good things in 2020, I have spent more time in the valleys of the mental health roller coaster than up on the peaks. For the last couple of decades, racing has provided me with structure to help me cope with the mental demons. I really miss racing and the structure it provides me.
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I tell you this because September 6 kicked off National Suicide Prevention Week. There is not enough emphasis and support placed on mental health. It’s time to change that! So today I put on a bright Coeur Sports kit, laced up my Newton Kismets, and ran 9.88 miles to raise awareness for mental health.
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In the event of a physical emergency, people know to call 911. Starting in 2022, people can dial 988 in the event of a mental and emotional emergency.988 will automatically connect people to the Suicide Prevention hotline.

100 miles on two wheels with my favorite super hero as the colors start to indicate that fall is well on its way = perfect way to enjoy a day off work. #5thcenturyof2020

I got paid to ride my bike today! I found this $2 bill on my ride. And while it looks like fall has arrived with the changing colors and fields getting harvested, I was grateful for the summer temps!

Do what makes you happy and brings you joy! For me this includes LOTS of time in the saddle. This has been my biggest bike year ever! Cycling puts my mind at ease during discomfort and uncertainty, it provides me with freedom from the chains of my past, and it untames my soul. I’m so happy to be riding through life and today’s 100 miles with my fav by my side! 6thcenturyof2020

Today we spread our wings and flew! The struggle (strong headwind) was definitely worth the reward (20 mph tailwinds pushing us home)! Grateful for 55 miles of freedom on two wheels with my fav!

October:

Running into fall!

It’s #medalmonday! SO grateful to have these two help me run the Drake 1/2 Marathon on Saturday. They definitely earned this medal!

Any day I GET TO ride 100 miles with my fav is a FANTABULOUS day! #7thcenturyof2020

You can find magic wherever you like. All you need is an open road, fresh air, and a bike. Cycling provides me so much freedom and clarity. Riding outdoors this time of year can be such a rarity. So I’m taking advantage of every last beautiful day…To get outside and be on my way!

Just going to LEAF you with photos from our century ride today. #8thcenturyof2020

“Fall reminds us that change is inevitable and necessary for growth. There is beauty in change.” ~Rita Messing

The temps felt like summer, but the colors definitely say fall is here!

November:

Family photos! Love these 3 to pieces! Photo credit: Captured by Heidi

The keys to my heart are all in this pic! Photo credit: Captured by Heidi

Looking forward to 2021 with my Coeur family in a new and special way!

I’m SO glad these two love each other!

This run was full of goodness!
-62*F
-sunshine
-no wind
-bliss
-smiles
-shorts + tank in November
-freedom
-joy
Get out there and enjoy the goodness!

Inhale…exhale…
Run off the crazy…
Trust the process…
Do you…

Jersey is SO good at yoga!

Play! Today we played outside! Today we played in the sunshine! Today we played for 70+ miles of #bikelove with no wind! Today was all play!

Today I am SO GRATEFUL that I GOT TO race for the first time since February. While I was very undertrained for this event, it was my first 1/2 marathon EVER that I ran the ENTIRE thing without taking one walking step. I kept reminding myself that #IGETTO do this and I have no idea when I’ll get to race again, so I was going to push myself even when it became uncomfortable.
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Thank you to the race directors for putting on a SAFE race.
-each athlete had to fill out a Covid survey online 24 hours before racing
-masks were required before and after (I wore mine for the first 4 miles and every time I went through an aid station or if I was by others while running)
-athletes were spread 6 feet apart in the starting “corral” that extended for an eternity
-2 athletes started every 5 seconds to spread athletes out for social distancing
-there was no medal distribution at the finish line (finisher medals were placed in a brown paper bag with a banana, cookie, and granola bar that athletes picked up off of a table)
-spectators were not allowed to congregate at the start/finish area
-I carried my own water for this race so I didn’t have to interact with volunteers at the aid stations
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Bonus safety measure…Mother Nature provided us with 20+ mph winds so there was very little risk of droplets from others.

On #muralmonday (November 9) I got to run in shorts + tank top in Iowa. I’m sure snow will be here before we know it, but for now I’m holding on to this weather for as long as I can!

Running with a grateful heart today! It’s so much easier to run when I focus on gratitude…it feels effortless, I go faster, I smile more, my heart is happy!

Our playground is open! Our playground is open! We love when the golf course closes so we can play all winter!

Progressive miles + lots of heart on this #muralmonday run.
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Progressive miles…do you love them or hate them?! Sometimes I find myself starting out faster than I thought and end up having to push SO hard in that last mile. I’m sure the grimace on my face is UGLY during that last mile! BUT the smile on my face when I’m done knowing I left it all out there and gave my best effort is HUGE!

Snuggles with Jersey while recovering in my Normatec boots is the best! She LOVES the “pillows” that my recovery boots create for her!

The fire in the sky during morning sunrises have been STUNNING lately!

Here’s another gorgeous sunrise!

“When you’re doing what you love to do, you don’t get exhausted. You get exhausted from trying to fulfill everyone else’s ideas and ideals about who you should be. When you do that, you’re not being true to yourself.” ~Oprah
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Do what you love and be true to yourself!

#sundayrunday with 2 of my favorite girls enjoying the sunshine, fresh air, and open playground!

This is me rising up like a phoenix, stepping out of the shadows and soaring into the light…into my greatness! Vulnerability IS strength!

Awww…these two snuggle bugs have two keys to my heart!

Happy Thanksgiving! We took our family turkey trot through campus today with two of our favorite turkeys!
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Why should you never put the turkey next to the dessert?
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Because he will gobble it right up!

Me: (serenading Tim to Brynn Elliott’s song) “Well if you don’t like girls that are stronger than you
And if you don’t like girls who are faster than you
And if you don’t like girls who are smarter than you
Well then you might not like me, you might not like me”
Tim: You’re loca en la cabeza! Keep practicing and you might get better at singing.
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Disclaimer…holding a tune is NOT one of my strengths!

Anytime I get double snuggles with two of my favorite girls, I’ll take it! Love these two to pieces!

“‘Run to win’ isn’t about finishing first, but about getting the best out of yourself.” ~Meb Keflezighi
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Always show up so you can get the best out of yourself! On this bonus vacation day, we braved the cold temps to enjoy the sunshine, fresh air + family time and get the best out of ourselves!

December:

I’m hoping that by November of 2021 we will be in a place where racing is happening again! SOOOO…I signed up to play in the desert!

It is National Believe Week. I believe!
-I believe Black Lives Matter.
-I believe one person CAN make a difference.
-I believe we CAN create change.
-I believe the time is NOW!
-I believe we need to keep educating ourselves.
-I believe we need to keep stepping out of our comfort zones.
-I believe we need to keep showing up for others.
-I believe kindness always wins.
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Do you believe?

This morning’s ride was tough! I missed hitting targets on some intervals, but nailed an interval (on shredded legs) that I missed on Saturday’s ride. Moral of the story…keep showing up! You never know when the breakthrough will come!

Sunshine, fresh air, and endorphins are good for the body, mind, and soul!! Go outside and get you some of your own today!!

“Oh what a beautiful morning…Oh what a beautiful day…”

Today’s choice…let the water wash over me as I continue to strive to get the best out of myself.
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Choices…we all make them everyday. You may not agree with my choices, but you aren’t walking in my shoes. You don’t know all of the pros and cons that are weighed before making the choices and decisions I do. Just because you don’t agree with my choices doesn’t give you the right to shame me, belittle me, guilt me, or say/do hurtful things to try to make me feel small. Kindness, love, encouragement, compassion, empowerment…these all need to be spread like wildfire to support people living BIG!

When I get an opportunity to run commute home from work on a nice winter day, I take it!

Productive Failure…I’d rather try my best and fail, than not try at all. So what if I fall short of my expectations as long as I’ve given my all. This is failing productively. This is where we learn. This is how we get stronger. This is where we grow. This is where we move from the uncomfortable a little closer to the comfortable. This is where the magic happens! Keep failing, but fail productively!

What month is it?! December in Iowa and we’re in shorts + tanks today. Say what?! Don’t worry…snow is supposed to be on the way this weekend!
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Today’s weather had me dreaming about the future. Dream big so you can grown into the best version of yourself. Ignore the people saying your dream is too grandiose, that you can’t accomplish it, that it is unrealistic, or that your dream should be xyz. Don’t listen to them! They don’t know YOU! Dreaming outside your comfort zone requires you to consider all the possibilities and to choose courage over comfort. I choose to dream BIG! I choose to acknowledge my fears and move through them! I choose courage over comfort! I choose to chase my dreams with intention! I choose to grow into my best self! You can too!

How lucky am I?! I got to run outside in December in Iowa in shorts + tank top two days in a row! I have a feeling tomorrow’s view is going to look VERY different.

Walking (aka snowshoeing) in a winter wonderland!!

More winter wonderland adventures!!

4 days ago I was running in shorts + tank top. Today looked and felt a bit different…all the layers, frozen snot, white all around, some slick surfaces…bring on the winter running!

Rollin’, rollin’, rollin’ right past 7000 miles on the bike in 2020! This is by far the most bike mileage I’ve ever had in one year! How many bike miles will I end up with?!?!?!

I reflected on 2020 A LOT today! Sure this year was HARD and NOT AT ALL what I had hoped or planned for, BUT 2020 gave me the OPPORTUNITY to slow down, appreciate all that I have, overcome challenges and GROW in so many ways! 2020 has helped me become an even better version of myself and I bet if you take some time to reflect, you are heading into 2021 a stronger, more resilient, grittier, more courageous, wiser, better version of yourself too!

Giving the courage cave a face lift…making it bright, vibrant, and sunny no matter what the weather is like outside!

Frosty Frolic

I love her and her snuggles!

Some MUCH NEEDED treatment!

“Create your own sunshine!”
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It may be gloomy outside, but it is bright and sunny in our courage cave!

Merry Christmas 2020 style!

Run Santa Run!

Merry Christmas from our pack to yours!

Sushi…mmmmmm

Snuggling under the blanket with Jersey warms my heart!

What are you chasing? Are you chasing the fire deep in your heart and soul? Are you chasing someone else’s dreams because you’re comparing yourself to others? Are you chasing something you feel you SHOULD be chasing, but doesn’t hold a key to your heart?
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If you are chasing anything other than what sets your heart and soul on fire, you are wasting energy. Let go of all of the things that don’t serve you! Don’t let anyone tell you that what’s in your heart and soul isn’t worth chasing, because they are wrong! #doyou

“Gratitude opens the door to the power, the wisdom, and the creativity of the universe. You open the door through gratitude.” ~Deepak Chopra
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So grateful for a strong and healthy body, mind, and soul as we leave 2020 behind.

Most of my everything is right here!

Nature is so beautiful!

A long sunset family snowshoe hike was the perfect adventure to close the door on 2020 and open the door to 2021!

2020 wasn’t all bad! 😉

23 weeks to IMMT

Last week I stepped WAY out of my comfort zone and did something I’ve NEVER done before. I packed Mojo (my bike) into a bike box and flew with her (and a friend) to Coeur Camp in Carlsbad, Cali! I have NEVER flown with my bike before, and it was quite the experience. We met up with some AMAZING women where we hoped to have an amazing weekend of all things swim/bike/run/goat yoga/family/etc., but sadly COVID-19 put an abrupt end to camp Friday morning. Thankfully we got in a good swim workout, run, and learned about race planning.

Monday:

  • Other than my daily core + meditation, I took a rest day. My “Form” in Garmin was -40 and my body was craving rest, so I listened to it.

Tuesday:

  • Other than my daily core + meditation, I took a rest day again today. I had to finish packing so I was ready to travel to Minneapolis tomorrow for camp.

Wednesday:

  • Other than my daily core + mediation, I had another rest day. I knew today would be a rest day due to travel. With the Coronavirus scare, I was a bit nervous about the flights. What if I get to Cali and all flights are cancelled for the return trip?! Road trip home!

Thursday:

  • 2 am CST wake up call to get to the airport for our 5 am flight.
  • When we got to camp, we had a great swim in an outdoor pool in the rain. I found myself swimming paces I haven’t seen in quite a while! Oh…and mid swim workout, the ladies all sang happy birthday to me. Definitely a memory I will never forget.

    Grateful for these AMAZING ladies who sang happy birthday to me mid swim in the rain. It really filled my heart!
  • After doing a quick change, we met up for a 40 minute descending run. The first 10 minutes were an easy warm-up and for the next 30 minutes, we ran a 0.5 mile loop progressively descending with each loop.

    Having fun running laps in SoCal!

Friday:

  • We woke up to a message that camp had been cancelled due to COVID-19, so we scrambled to find flights home. This was another FULL day of traveling.

Saturday:

  • I was SO exhausted today that I did my core work + meditation, tried to unpack some gear (I got the bike unpacked and ready to ride…priorities), took a 3 hour nap, and was back in bed early for a long + good night’s rest.

Sunday:

  • After 11 hours of sleep, I woke up feeling almost like myself. I got everything unpacked and put away, made smoothies for the week, cleaned up the house, and

I completed 15 minutes of core strength and 5 minutes of meditation every day this week…that was about the only exercise I got in this week due to complete craziness, but I’m ready to start this week off strong!

Swim totals: 2700 yards (1.53 miles)
Bike totals: 0 miles
Run totals: 4.5 miles
Weekly total: 3 hours & 7 minutes

This wasn’t the week I had planned for (and hoped for), but I’m healthy. I’m home. I’m ready for the social distancing (which isn’t that much different than my everyday life). I’m doing what I can to help flatten the curve.

Other weekly highlights:

Getting to travel with this beautiful lady! #safetyfirst

I got my bike all put together by myself in Cali (only to have to take it apart and repack it for the return trip)!!

Chlorine kills! Love this beautiful lady so much! #birthdayhugs

These two beauties are AMAZING!! I’m so grateful for everything Kebby (the founder of Coeur Sports) has done for women in sport (myself included). And Lisa…You my dear are beautiful soul inside and out! Thanks for the laughs (and photo bombing)!!

What were the highlights of your week last week?

My 2019 Year in Review via Photos

January:

Podium finish is a great way to start 2019!!

It is SO HARD to swim with a merman on your back!!

I’m so grateful our twin nieces and my sister came to visit for the twin’s swim meet!

I’m so grateful for morning runs with my favorite girl! #basillovesrunning

WOW!! Magnificent sunsets are amazing!!

Running in the snow is SO HARD, but I loved every minute of my 8+ mile run in the sun!!

Basil loves to play in the snow and help shovel!!

Snowshoeing at dusk with my faves!!

I have some of the best people in my village!! Thanks Ruth for the reminder to #explore in all areas of my life this year and always! You’re the best! ❤

February:

I’m so ready to “explore” in a new career!!

Carving my glass heart!

The finished product! I think they turned out pretty awesome!

These 3…I love them all!! So grateful for their unconditional love!!

I’m so grateful to be on #tigerteam19!! My Coeur Sports teammates help me to feel empowered, inspired, connected, loved, and full of joy!!

Mother Nature’s sense of humor is a bit different than mine, but I am grateful for the 4 seasons…even if the snow drifts over one of our favorite trails. #driftedsnowiswaistdeep

I am so grateful for my Normatec recovery boots…especially after 14 solid treadmill miles!!

March:

Double medal race day at the St. Paddy’s 1/2 Marathon where I got 2nd place in my age group!

So grateful I got to see these two beautiful faces…even if it wasn’t for the happiest reason.

So grateful for girl’s night out playing board games with these beauties!! #needtodothismoreoften

The first time in my 16 years of teaching that I was given flowers from a student.

Love my mama! She’s still the boss even after 42 years!! 🙂

I am grateful that the weather is nice enough to rake up all the leaves and play in them with my favorite girl!!

Love you more and SO glad you’re back in the water!!

So grateful for spring weather so I could wear the same Coeur Sports “Not Today Cancer” kit for my bike + run! Oh…and super grateful for my favorite girl who loves to run!! #basillovesrunning

After a tough run (1100 feet of climbing over 7 miles), I was so grateful to find a way to use my Normatec Recovery boots in the car since I had to be there for a few hours post run.

Grateful to meet the Iron Hippie’s parents for lunch!

So grateful that I got some run love with Robin! I’ve missed my girl time!

April:

“Growth comes at a point of resistance; we learn by pushing ourselves to the outer reaches of our abilities.” ~Josh Waitzkin

Grateful for the support of SBR Sports, Inc. SBR is my go to for chlorine removal + blister prevention + easy wetsuit removal. Use KEPL19 at checkout for 20% off your next order of these amazing products!!

Grateful for the warmer temps + sunshine as I put my feet up with a good book while the dogs enjoy their bones!!

WAHOO!! Grateful that the IronHippie is seeing green in Training Peaks again post surgery!!

Grateful for the yoga mat + some vitamin D!!

Grateful to have Basil run by my side and the IronHippie back in the saddle!!

These two…so grateful for their unconditional love!!

Grateful for some girl time with Robin as we pound the pavement!!

14 Ironman finish lines amongst this #swimsquad and more to come in our futures!!

3 cheers for 3 Drake 1/2 marathon finishers!! Grateful to cross another finish line!!

Grateful for freedom on 2 wheels on the open road with my fave!!

100s Z3 effort until failure for breakfast…goal pace = 1:39/100 yards with 20 sec recovery between each; failure = 1:42/100 yards
Self doubt told me I could only maintain my goal pace for 5×100.
Self confidence told me I was strong and could crush this pace for at least 10×100.
Giddy!! That’s how I felt when I successfully completed 20×100 at 1:3x.x + nailing 21×100 before failure!! #explore #befierce #beatiger #believe

May:

Chaperoning my last 8th grade dance!!

Morning sunrises are the best way to start the day!!

Playing in the water with my fave!!

Joining some friends for a spin class!

Our neighbor, Marjorie, came home from Arizona. We are so happy she is here to stay!!

So grateful my favorite girl loves to run!! 13.2 miles later, we were both ready for some food and a nap!! 🙂

BOOM!! I think I grew gills and fins!!

I love fresh, homegrown veggies!! So grateful to get our garden planted!!

Grateful for the time and nice weather to finally landscape around the house!!

I love spending time on two wheels outside with my fave at my side!!

Walking into my classroom for the last week of school with kids.

Grateful to have these two amazing ladies show up and attend my triathlon clinic!!

Going out with a splash!! My last day with kids was super fun!! Now for a week of professional development before starting my new adventure next week!!

So grateful to have had some of the most AMAZING colleagues ever!!

June:

Riding in Minnesota, but the lake to my left is in Iowa. Love this route!

Basil is checking out the Roomba. Each day she gets less and less afraid of it.

Sometimes it takes a little encouragement to complete a tough workout!! High fives all around!!

Today marks the last time I’ll run from the middle school as my place of employment.

Grateful to spend my last days of teaching with my colleague and friend! I already miss seeing her everyday!

Post 100 mile ride playtime! So grateful to have my fave by my side through this roller coaster ride of life!!

So grateful to be starting my new gig in Physics Hall on ISU campus!!

I’m grateful I got to spend a few hours with the Iron Hippie’s family

So grateful we were asked to be on the radio to promote the Ames Triathlon!

WOW!! Early morning runs with sunrises like this are TOTALLY worth it!!

Thank you to Kyle at Kyle’s Bikes for always keeping Mojo ready for race day and for getting me into some new bike shoes!!

So grateful these kids came to Ames to have dinner with us…ok, they really came to race the Ames Triathlon!! LOL!!

Watching the downtown crit races was so much fun with these peeps!!

We had a great day at the Ames Triathlon and couldn’t have done it without all of you…the athletes, volunteers, spectators, other race directors, sponsors, partners, medical support, photographers…YOU!!

Three Cheers to Allen Bierbaum and Dr. Chris Feil for helping one of our para-athletes in and out of the water at the Ames Triathlon on Sunday!!

Who’s ready to race the Ames Triathlon?! These two!! So glad my Coeur Sports sisters came to race in the inaugural Ames Triathlon event!!

July:

Grateful I got to see my twin nieces…even if the circumstances weren’t the best.

Grandma got most of the cousins together, but she wasn’t able to get me into Hawkeye apparel.

Yep…we are strong and ready to race!

Knocking out the last really big training day before #IMLP!!

Grateful to score this sweet treadmill from friends that moved to the Bay Area.

Grateful for the first ripe homegrown tomato from our garden before leaving on vacation!

SO GRATEFUL we got to enjoy a few days with some of our favorite people. Only wish we lived closer together and got to spend more time with Erika, Rob, and their girls!

Running along Niagara Falls was a real highlight! It isn’t everyday you get to run along the falls!

Grateful to play tourists for a day! Taking the boat tour and getting up close and personal with the falls was fun!

Grateful to celebrate 9 years of marriage to this wonderful man exploring Niagara Falls!

Celebrating 9 years of marriage with a high class dinner (this was my first time ever eating at a place with a restroom attendant).

Getting to stay on the 39th floor above the falls provided some amazing views and a perfect place to watch the evening fireworks.

We made it to Lake Placid in time for a short shake out run before the sunset.

We made it to Lake Placid! Love this place!

Swimming in my favorite place makes my heart happy!

Mirror Lake is the best place to swim…EVER!! It makes my heart happy!!

So grateful to ride the Ironman Lake Placid bike course with my fave!

So grateful for this amazing Coeur Sports Sunset Strip kit. The colors stand out!

Grateful I got to play lots of cards with my fave!!

Exploring some falls off of the Ironman Lake Placid bike course.

Grateful I get to do life with this guy! Happy 40th to the Iron Hippie!

Having fun running down Main Street Lake Placid

The Ironman Lake Placid Underpants Run Participants

Grateful for Amy Farrell! What an amazing human being!

Grateful for Carol! Love her to pieces!

Grateful to have such amazing support!

Grateful for my Coeur Sports family!

Our race day support crew! Love you Dad, Aunt Linda, and Cousin Neal! Photo credit: Neal Fedora

Love this man! So glad I get to do life with him by my side! Photo credit: Neal Fedora

Race ready!

That’s a swim PR! Photo credit: FinisherPix

Finishing loop #1 of the bike! Photo credit: FinisherPix

Finishing loop #2 of the bike! Photo credit: FinisherPix

Chasing down my fave! I see him! Photo credit: FinisherPix

Not feeling it on the run. Photo Credit: Amy Farrell

Ready to conquer run loop #2. Photo Credit: Amy Farrell

On the last loop of the run! Photo credit: FinisherPix

So glad to see Moira and Mike at the finish line! Photo credit: FinisherPix

Grateful for this finish line with my Fave by my side! Photo credit: FinisherPix

Grateful for fun opportunities with free music and beautiful views!

Grateful to Tim Chien at Balanced Bodywork & Massage for an amazing pre-race and post race massage!

Grateful to meet awesome peeps!

August:

So happy to be on the open water! You can take the girl out of the lake, but you can’t take the lake out of the girl!

So grateful we got to spend some time with two of our favorite people! Can’t wait to spend more time with you in September!

I missed my baby girl while on vacation SO MUCH! I am so grateful she missed me too!

Grateful for a BEAUTIFUL evening to listen to our friend play live music at our local Coop!

Grateful for BEAUTIFUL morning sunrises!! #redskyinthemorningsailorstakewarning

Grateful for pool shenanigans with these two peeps!

Grateful for time with family!

Grateful that the big “kids” still like to play and have fun like little kids!

Grateful for the Heritage Farm recognition at the Iowa State Fair. The family farm has been in the same family for 150 years.

“Smile for the camera, Traci!” Grateful to race with my dear friend!
Photo Credit: Dave Mable

3rd place age group on a FUN day! Congrats to Bradie for 2nd place in our age group!

Meeting up with my Coeur Sports Teammate, Jess, always brings multiple smiles to my face! Love this girl!

So grateful to my Coeur Sports Teammate, Steena, for this Fellow Flower!! “Living my truth!!”

Truth: I rode 32 miles after work. I had lots of time to think. I realized just how much I REALLY do LOVE to ride my bicycle when I do it my way. I love the open roads, the wind in my face, the sun on my back, and the freedom I feel!

Truth: I ran 6 miles this morning…3 solo miles followed by 3 miles with Robin. I REALLY do LOVE running, but I love it even more with friends! I love the early morning sunrises, the fresh air, the conversations, the community, the sounds of feet hitting the pavement, sweating together, and the hugs at the end!

Grateful for the lunch date at the food truck with my fave…one of the many advantages of us both working on campus!!

Grateful for time on the water with some of my loved ones!

Grateful for time picking berries with loved ones!! Fresh fruit…YUMMMM!!

This was my favorite run so far this year! I found peace, freedom, and oh so much joy on the trails. I couldn’t stop smiling! It is exactly what I needed!

September:

Grateful to see the early morning painted sky!

Grateful to get to reconnect with my mat on the lake with my fave + my Dad.

SO GRATEFUL to run with my faves at home home! Love them and the lake!

I absolutely LOVE swimming at home home! So grateful for this magical opportunity!

Grateful to spend time with our twin nieces and play in the water!

Riding with my fave on one of my favorite routes brings me pure joy! I am in Minnesota and he is in Iowa in this picture.

Love these 3!! I’m so grateful they love to have fun + eat ice cream!

I am truly blessed to have my 2 favorite running buddies run with me at home home by the lake!

Love my girls! Happy 7th birthday to my baby! Love you Basil!

Bluebird skies + lots of sunshine + no wind + 2 wheels on the open roads = EXACTLY what my heart needed today! #happyheart #livingmytruth

So grateful for such a magical playground!!

Grateful that my fave and I got to spend a long weekend in Madison!

Grateful to have Mike Reilly sign our copy of his book, “Finding My Voice”

The rural Wisconsin views always make my heart happy!

Happy to be giving back to a sport that has given so much to me!

So grateful to all of these volunteers (+ many, many more) for helping to make dreams come true at Ironman Wisconsin for so many athletes.

Happy to be donating my hair to Wigs for Kids.

Grateful that my fave loves to have fun on this roller coaster of life!

Grateful that my fave loves to play around and enjoy life with me!

Grateful to branch out and go to trivia night, which was a bit uncomfortable as I am clueless when it comes to trivia.

I’m so grateful to have lots of time with my favorite girl to think and process my thoughts. She’s such a good listener!

This is the first time I have relaxed in the Normatec Recovery boots since IMLP in July. It felt truly amazing and I was grateful to have the neighbor’s dog snuggle up next to me.

Grateful for the bright colors of this Coeur Sports Liberty kit! It made me so much more visible riding on the open roads!

Intention: Gratitude
I started to incorporate intentions before each workout during the middle of the month and it has really served me well. During this swim, I kept focus on the gratitude and was so thankful to my body for allowing me to push it.

Thank you Ruth for thinking of me and being one of my biggest supporters!

I’m glad to have reconnected with my mat and have Basil coaching me through the moves.

Grateful to have a solid double digit run where my body felt so good I decided to run a little longer than planned and of course celebrate with a dance party post run! “If you like piña coladas and getting caught in the rain…”

SO GRATEFUL for spontaneity in riding cross bikes with my fave after work!

Grateful to see some “friends” on my 11 mile run!

Grateful for 70+ miles on two wheels with my fave on new terrain!

Grateful to Robin and Basil for running with me!

Grateful to my Coeur Sports sister, Jess, and her family for having us over for dinner and enjoying each other’s company!!

October:

Grateful for a dog that loves to run and is sad when I run on the treadmill.

Grateful for my reminder to believe in myself and what I am doing!

Grateful for my body to allow me to push it even when I have ALL. OF. THE. EXCUSES. TO. NOT. SHOW. UP!

Grateful to have my CECs done for my personal training certification!

So grateful to have such an amazing running buddy! Basil is my girl and she definitely LOVES to run!

Grateful to have Sound Probiotics boosting my immune health!

Grateful for my Normatec Recovery boots to flush out the legs post long run!

Grateful to “crash” my dear friend’s tailgate “party” and surprise her!

Grateful for this beautiful morning sunrise on our way to Lou.

Grateful to spend the weekend with my girlfriend + Coeur Sports teammate, Erika.

Grateful I go to volunteer at registration on Friday morning with this crew.

Grateful I got to turn social media friends into real friends! So awesome to meet Kristen in person!

Helping our Coeur Sports sister, Mikki, wrap up registration.

Helping our Coeur Sports sister, Kristin, wrap up registration.

Thank you Erika for my matching bracelet!! Love you girl!!

Autumn in Bardstown with Erika!!

Three peas in a pod!!

Swimming in Lou when we arrived.

Go, Kristen, GOOOOO!!! Keep MOOOVING forward!! #IMLou

Cheering our hearts out!! #IMLou

Grateful we got to meet up with our Coeur Sports sister, Erin on the bike course! #IMLou

Grateful my fave enjoys having loads of fun! Our outfits got lots of laughs and cheers from the athletes! #IMLou

Go Rob GOOOO!!! Keep MOOOVING forward!! #IMLou

Rob getting chased by my fave in his second costume of the day. #IMLou

Looking strong Mikki! #IMLou

Happy birthday Kristin! #IMLou

Encouraging Kristin to finish strong! Congrats on your 1st place AG and Kona qualification! #IMLou

Ironman Louisville from a new perspective. What a fun day! Congrats Rob on your amazing race! #IMLou

Grateful for the beautiful fall colors that showed up a bit later than normal.

Intention: Gratitude
15 miles for my Friday happy hour in 30+ mph winds. Some of my gratitude thoughts while running:
*I’m grateful for a strong body + mind.
*I’m grateful for warm temps + sunshine.
*I’m grateful for completely new running routes.
*I’m grateful for a job that I love.
*I’m grateful for Halloween decorations to keep me entertained.
*I’m grateful to have my long run done before the rain shows up this weekend.
*I’m grateful for the beautiful fall colors.

I’m so grateful for friends that like to try something new. Glass blowing is so much fun and I got to make a beautiful pumpkin for fall.

Thank you to Robin and Basil for 8 BEAUTIFUL fall, morning miles with me!

Grateful for Triny and the #itcouldbeme campaign to help make roads safer for everyone!

Grateful that our girls love to go to the parade and enjoy the socialization.

Grateful for my babies, beautiful fall colors, and fall walks!

Grateful for fall campfires…even if the fall season was EXTREMELY short this year!

Life is a roller coaster ride full of highs and lows. I’m grateful for good people to help lift me up and run with me when I’m at a low. 6 beautiful fall/early winter miles this am with my faves!

Grateful to connect with my mat and the intention of fear.

Grateful to reconnect with my inner Arial.

Grateful for early morning rides with my fave!

Grateful for some easy miles off the bike to start my day!

November:

I’m beyond grateful, humbled, blessed, and honored to be a Coeur Sports ambassador for my 6th year! 2020 is going to be amazing!

So grateful for Friday happy hour swims with my fave!

I’m so grateful for a strong body + mind so I can do what I love!

Another Hillbilly Hike 1/2 marathon is in the books!

So grateful to be getting back to the weights and strength training the entire body!

Grateful for the opportunity to ride the horse carriage at Snow Magic.

So grateful to get to run with these rad ladies at the Coeur Sports women’s run in Des Moines.

Looking for a way to make squats (or wall sits if you don’t have suspended straps) more challenging?! Add a dog to the mix! Basil LOVES to “help,” but sometimes her version of helping creates more of a challenge for me. Grateful for her unconditional love and support!

Grateful for some time with my mat!

Grateful to get to cheer these two on at their swim meet!

So grateful for my Coeur Sports teammate, Triny, and the work she is doing to make roads safer for everyone!

Grateful for time on my mat with Robin by my side!

Intention: WIN (the day)
After being away from the water for two weeks, it felt so amazing to get some #chlorinetherapy today! #wintheday

Grateful for a morning run with my fave!

Crushing bike intervals + spending time with my fave = pure joy!

Grateful for time to PLAY in the water!

I love sushi! So grateful for this yummy goodness!

So grateful that Mom came down to join us for an evening of joy + entertainment!

Wow! This was a great show! Grateful I got to experience it!

Grateful for this girl’s friendship! Morning miles + girl talk are icing on the cake! What a perfect start to the day + week!

“Follow your heart. Life is too short to be sidetracked by the things everyone else wants you to do.” ~Unknown
My heart speaks swim/bike/run! It brings me calm, it brings me joy, it builds self confidence, it often teaches me something new, it breeds discipline, it connects me with others, it forces me to be more courageous, it allows me the freedom to mess up & still end up ok, it provides me an outlet, it makes me stronger – physically and mentally, it fills me with gratitude, and SO much more! What does your heart say?! Do you listen?!

I love digging deep and feeling the accomplishment of overcoming obstacles and achieving something that once seemed impossible! I’m so grateful my body allows me to push it!

So grateful for these peeps (and Basil) to run with before devouring all of the yummy Thanksgiving food!

Friendsgiving! SO grateful for my framily!

Now that Thanksgiving is over, the tree is up. I’m grateful for making all of the 2019 memories (that are documented with medals on our tree) and the bright lights that remind us to always shine bright and give our best in everything we do!

Intention: I get to
It isn’t always easy. Mother Nature threw down some 38-40*F temps, rain, and winds (hello IMLou 2018 weather). She likes to think that she holds the power, BUT SHE’S WRONG! I hold the power when I keep the mental chatter positive!

December:

I’ve decided to step out of the box I’ve been in and experiment with self coaching in 2020. I’m excited to try new things knowing that some of these things may not work for me, while other things may be the best thing ever for me! I’m grateful for the opportunity to think outside of the box, experiment with trial and error, the freedom and control to do it my way, and the excitement with trying something new!

So grateful to Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping me get back to training.

So grateful for the dream that Emily Hampton had to start Ignite Yoga and build such an amazing community!

So grateful for Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames who continues to work to get me back to healthy!

So grateful that I can spend time with my mat while rehabbing my back.

LIVE! Every. Damn. Day!

So grateful to be spinning on the bike…even if it is an easy ride!

Grateful for our new Tuff Mutt hands-free running leash from our Secret Santa. We can’t wait to enjoy all of the miles together with this!

I’m grateful for Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping get me back on track this month.

These beautiful December days with unseasonable temperatures are amazing!!

The girls are so glad that Dad is home after being gone for a week.

Glad to be rolling again!

Wow!! Grateful for beautiful sunrises!!

Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!

Grateful for framily and matching PJs!!

First run all month!! Grateful to be nearly fully recovered from my back sprain and enjoying fresh air + sunshine + time with my faves!!

Grateful for these love bugs!! “Give me all the treats!!”

Sushi for Christmas dinner…YES PLEASE!!

Today I had all the excuses for not moving…
-I didn’t pack warm enough gear for the drop in temperature today.
-I should just go home and try to get Zwift working.
-I’m still not quite 100% after my back sprain.
-I don’t have a coach, so I can run tomorrow or this weekend.
-I’m tired. I should just go home and rest.
I ignored all of these excuses, put on my sweatshirt, and ran home from work. I celebrated every step, every breath of air, and every drop of sweat. And yes…I was reminded why I don’t wear cotton when I workout!!

Chris Chapman with Movewell Iowa is helping me get my muscles to properly fire and keep me injury free.

Friday night happy hour miles + quality time with my 2 faves! My heart couldn’t be happier!

First official Zwift ride…yep, I think I’m hooked! Lots to learn, but I can see how this will help me get faster + stronger in 2020! #grateful

Grateful that yoga is a family affair in our house!

So grateful to have worked out to the point that the Normatec Recovery boots got some use!

Burning the sh!t I want to let go of as I prepare for 2020. I am so grateful for the Athlete Mastermind program that Jenny Hayes is putting on.

Sending 2019 out in style! My FTP test indicates a loss of fitness in the off season, but that’s what the off season is for, right?! Time to get to work as I chase my dreams in 2020!!

2019 Totals

What’s up?! – December 2019

December tested my patience. I messed up my back on December 2 and was unable to do much for most of the month. Patience to step back and not do what I want and what my brain needs this time of year. Patience to ease back into training once I was cleared to do so. Patience going without a car for a week. Patience getting my Wahoo Kickr set up with Zwift so I could start 2020 off with a bang. Patience…patience…PATIENCE!!! Thanks to the help and support from Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames and Nick Morton with Vitality Massage, I was back to feeling myself by the end of the month and I’m ready to start 2020 strong and healthy.

Training:

Friday night happy hour yardage! Celebrate every stroke!

Sending 2019 out in style! My FTP test indicates a loss of fitness in the off season, but that’s what the off season is for, right?! Time to get to work as I chase my dreams in 2020!!

First run all month!! Grateful to be nearly fully recovered from my back sprain and enjoying fresh air + sunshine + time with my faves!!

Swim: 12,400 yards (7.05 miles)
Bike: 91 miles
Run: 14.2 miles
Strength: 10 minutes of core daily (except for 4 days in early December when my back was a hot mess) + some strength training + more yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 21 hours & 49 minutes

2019 Totals:
Swim: 286,818 yards (162.96 miles)
Bike: 2785 miles
Run: 835 miles
511 hours & 27 minutes

#explore:

Explore was my focus word in 2019 and I’m happy that I incorporated it into all areas of my life throughout the year. In December, I planned for 2020 and #explore was at the focus of this planning! I’m SUPER EXCITED about what’s on my 2020 schedule and will be sharing that with you soon! I also started to #explore functional power training with Chris Chapman at Movewell Iowa. We are working on getting all of my muscles to properly fire like they are supposed to while doing different motions. This takes work, but the work will be worth it as it should help prevent injuries and keep me healthy and active!

Listening to:

Here is what I listened to this month:

Coeur Sports Earsplitz
Holidays!

KonaKamps always has me inspired and motivated!! Some of this months faves were:
Ironman St. George 2020 Six Month Preview
Damien Bethencourt, Overall AG Champion, Ironman Malaysia 2019
Nicola Beck, Ironman Wales 2019
PR Ironman in 2020
Ironman Texas 2020 Six Month Preview
Tom De Bruyn, Overall AG Champion, Ironman Cozumel 2019
Rebecca Duxbury, Ironamn Wales 2019
Nathan Ford, Ironman Cozumel 2019
Kelly Collins, Ironman Cozumel 2019
Off Season

Witsup Podcast:
Linsey Corbin
Heather Wurtele

The Same 24 Hours:
Susan Lacke: Life’s Too Short and Running Outside the Comfort Zone
Notes on Nonsense: Holidays are Hard
Notes on Nonsense: Talking about Procrastination
Kevin Curry: Fit Men Cook
Notes on Nonsense: Publication Day is NOT Nonsense

Clean Sport Collective:
Emma Coburn, Steeplechase World Champion
Roger Pielke, Expert in Sports Governance
Clean Sport Panel with Rob Krar, Dylan Bowman, Alysia Montano, and Kara Goucher
James Wilks, UFC Fighter and Producer from The Game Changers

Kelsey Abbott brought on:
Jennifer Brown: With Diversity and Inclusion

Ironwomen Podcast has so many amazing women on!
Swim, Bike, Ruff – Kearci Smith

Rich Roll brought on:
Breaking Boston: Scott Fauble is Leading American Marathoners into the Olympics
Kendra Little is Becoming More: Broadening the Gender Identity Conversation

Michael Gervais has brought some amazing people on his Finding Mastery podcast:
Missy Franklin on Being a Champion in Victory and Defeat

C Tolle Run brought on:
Jessie Diggins – Brave Enough

Run4PRs:
How fast can you become? What are your limits? The Law of Diminishing Returns Explained

Hidden Brain:
Creatures of Habit

Conquer Athlete Podcast:
Functional Power Training with Dr. John Rusin

Trained:
Simon Sinek: Finding Your “Why”

Crime Junkie:
WANTED: A Christmas Killer
SERIAL KILLER: Highway of Tears

Reading:

Beyond Grit: Ten Powerful Practices to Gain the High-Performance Edge by Cindra Kamphoff has practical tools and actions to help you improve your mindset and become the high-performer you want to be. “Kamphoff shares the tools and strategies she’s taught executives, entrepreneurs, NFL ProBowl athletes, Olympians, college athletes, and championship teams. Based on almost twenty years of research and consulting with the world’s best, she provides a practical, inspiring, and easy-to-use guide to radically accelerating your performance and improving your happiness.

In this book, Kamphoff teaches you how to develop Ten Practices of the World’s Best:
1. The world’s best are gritty.
2. The world’s best are clear on their purpose.
3. The world’s best become a master of their thoughts.
4. The world’s best know themselves to master yourself.
5. The world’s best dominate the controllables.
6. The world’s best own the moment.
7. The world’s best choose empowering emotions.
8. The world’s best own who they are.
9. The world’s best live and let go.
10. The world’s best choose their courage zone.

You’ll also discover 52 life-altering strategies that you can put in your High Performance Toolbox to develop these practices and change your daily life. Each chapter describes one strategy and ends with a powerful affirmation to help you develop the High Performance Mindset. A widely respected keynote speaker, trainer, and coach, Kamphoff possesses an inspiring style that combines high energy with strategies that work. Her proven system can transform the performance of anyone who wants to up their game, regardless of their field. Whether you re seeking to own your dream business, triple your income, be the best you can be in your sport, or merely achieve a higher level of personal satisfaction, Beyond Grit shows you how. Inspiring and practical, Kamphoff will show you how to ”own your why,” develop your grit, take control of your future, discover your purpose, thrive under pressure, and be your best more often.”

Chasing Kona: From Back of the Pack Smoker to Racing the Ironman World Championships in Kona by Rob Cummins was a fun, quick read. “Sitting watching TV with a cigarette in one hand, a black coffee in the other and nursing a crushing hangover I switched channels until I found sports. There was some sort of bike race on and I half watched while lighting another cigarette off the butt of my last one for a minute before switching channels again. Just as I hit the button on the remote the commentator mentioned something about the athletes swimming before and running afterwards as well as racing the bike. I thought he said something about the run being a marathon but that couldn’t be right.This sparked my interest and I switched back, but he was talking about something else so I waited for him to get around to describing exactly what this race was. I didn’t have long to wait as he said they first did a 2.5 mile swim, then 112 miles on the bike all topped of with running a marathon. I was stunned. I didn’t think that would be physically possible and as I lit another cigarette I wondered how many days did they have to do it. I guessed it would have to be three days. Swim the first day, bike the second and run the third but it still sounded like a crazy thing to do. Then he said that they did it all in the one day, one after another without stopping. I was completely incredulous. And hooked. I remained glued to the TV and learned that these bronzed, muscular Greek God looking athletes weren’t all professionals either. There was an amateur or “age group” race as well Although I could hardly tell the difference between the pros and amateurs. They all looked unbelievably fit. As I sat there mesmerized I swore to myself that I’d race there someday. I’d stop smoking and drinking and somehow do “The Ironman” At the time I had no idea what that meant or how I would do it and after a while as things have a way of doing I got busy with life and I forgot all about The Ironman and Hawaii. I forgot until several years later when I had actually given up smoking and had taken up triathlon. It had taken me two years and sixteen races of swimming breast stroke before I learned to swim properly. I never once looked even remotely like Kona material but I wanted to have a go at doing an Ironman. It took another three years before I plucked up the courage and lined up for my first one in Nice, France. I finished in the last quarter of the field, hours behind the athletes racing for those precious Kona slots. Nothing I had done up to then had given any indication that I should have had a reason to believe I had a chance at qualifying, but three years later when I asked Aisling, my wife if she thought it was possible she immediately said yes and then she added let’s do it. Aisling’s belief in me started us on a journey that led to me treading water on the most iconic start line in triathlon, waiting for the cannon to fire at the start of the Ironman World Championships in Hawaii. This is how we overcame all of the odds and discovered what it would take to get to the Ironman World Championships. This is our Kona story.”

The 5 Love Languages: The Secret to Love that Lasts by Gary Chapman is a great read to make sure you and your partner are speaking each other’s language to really connect with each other. “Falling in love is easy. Staying in love—that’s the challenge. How can you keep your relationship fresh and growing amid the demands, conflicts, and just plain boredom of everyday life? In the #1 New York Times bestseller The 5 Love Languages, you’ll discover the secret that has transformed millions of relationships worldwide. Whether your relationship is flourishing or failing, Dr. Gary Chapman’s proven approach to showing and receiving love will help you experience deeper and richer levels of intimacy with your partner—starting today. The 5 Love Languages is as practical as it is insightful. Updated to reflect the complexities of relationships today, this new edition reveals intrinsic truths and applies relevant, actionable wisdom in ways that work.”

Attitude of Gratitude:

I’m excited and grateful to step out of the box I’ve been in and experiment with self coaching in 2020. I’m excited to try new things knowing that some of these things may not work for me, while other things may be the best thing ever for me! Bring on the thinking outside of the box, the experimentation, the trial and error, the freedom and control to do it my way, and the excitement with trying something new!

So grateful to Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping me get back to training.

So grateful for Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames who continues to work to get me back to healthy!

So grateful for the dream that Emily Hampton had to start Ignite Yoga and build such an amazing community!

So grateful for a few days of warmer weather in December to go outside in flip flops without freezing my toes!

Grateful for a beautiful morning moon setting on Friday the 13th!

So grateful that I can spend time with my mat while rehabbing my back.

Grateful to get some chlorine therapy next to my fave!!

I’m grateful that I can ride the bus when my fave is gone with the car and I get to walk to the bus stop on a nice winter day.

I’m grateful for Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping get me back on track this month.

So grateful to be spinning on the bike…even if it is an easy ride!

I’m lucky to have these two support me while I ride.

The morning sunrise was so magnificent…this picture doesn’t even begin to do it justice. WOW!

Grateful for our new Tuff Mutt hands-free running leash from our Secret Santa. We can’t wait to enjoy all of the miles together with this!

Very grateful for these beautiful December days with unseasonable temperatures are amazing!!

The girls and I are so grateful that Dad is home after being gone for a week.

So grateful to be rolling again!

Wow!! Grateful for beautiful sunrises!!

Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!

Grateful for framily and matching PJs!!

Grateful for these little beauties!! Missing them this Christmas!!

Grateful for these love bugs!! “Give me all the treats!!”

Sushi for Christmas dinner…YES PLEASE!!

Today I had all the excuses for not moving…
-I didn’t pack warm enough gear for the drop in temperature today.
-I should just go home and try to get Zwift working.
-I’m still not quite 100% after my back sprain.
-I don’t have a coach, so I can run tomorrow or this weekend.
-I’m tired. I should just go home and rest.
I ignored all of these excuses, put on my sweatshirt, and ran home from work. I celebrated every step, every breath of air, and every drop of sweat. And yes…I was reminded why I don’t wear cotton when I workout!!

Friday night happy hour miles + quality time with my 2 faves! My heart couldn’t be happier!

First official Zwift ride…yep, I think I’m hooked! Lots to learn, but I can see how this will help me get faster + stronger in 2020! #grateful

Grateful that yoga is a family affair in our house!

So grateful to have worked out to the point that the Normatec Recovery boots got some use!

Celebrating some yards…especially when they aren’t always easy.

Burning the sh!t I want to let go of as I prepare for 2020. I am so grateful for the Athlete Mastermind program that Jenny Hayes is putting on.

How was your month of December?! What were you grateful for last month?! Are you ready for the start of 2020?!

What’s up?! – July 2019

VACATION!! That was the theme of July!! We made so many amazing memories as we traveled in the Northeast and even into Canada!! #ktneadventures

Training:

I had another SOLID month of training!! I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…30 weeks and counting!! BOOM!!

Mirror Lake is the best place to swim…EVER!! It makes my heart SO happy!!

So grateful to ride the Ironman Lake Placid bike course with my fave!

Running along Niagara Falls was a real highlight! It isn’t everyday you get to run along the falls! #wearesosmall

Swim: 32,519 yards (18.48 miles)
Bike: 400 miles
Run: 102 miles
Strength: 10 minutes of core daily (except around Ironman Lake Placid per coach’s instructions) + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 60 hours & 40 minutes

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including racing #IMLP!! Race day in Lake Placid did not disappoint! It gave me time to really dig deep within myself to explore what I truly want from life. It gave me quality time with my fave. It opened my eyes and heart to new beginnings. It made me realize now is the time for me to live my life instead of survive it! You can read more about my race day here.

Grateful for this finish line with my Fave by my side! Photo credit: FinisherPix

I am SO proud of the Iron Hippie for his accomplishments this racing season! He overcame so many challenges to get to this finish line! Photo credit: FinisherPix

Listening to:

KonaKamps always has me inspired and motivated!! Some of this months faves were:
Barbara Perkins, Ironman Santa Rosa 2019
Ailsa Mcdonald, Ironman Santa Rosa 2019

In the #HURDLEMOMENT: These Few Words Can Change Your Life with Emily Abbate, she addresses the power of mantras. When you choose or make a mantra, use the word “you” not “I” to reduce the stress on you. I love “All it takes is all you’ve got,” which is one of Emily’s mantras.

The Ted Talk with Guy Winch, How to practice emotional first aid, addresses how important it is to not only focus on our physical health, but also on our mental health. If your mind tries to convince you that you can’t succeed at something, you will believe it, which is why so many people do not live to their true potential. It is important to change our thinking so our mind can and will convince us that we can succeed instead of fail.

Reading:

Self-doubt can actually help you bloom and it all starts with how you talk to yourself by Rich Karlgaard is very insightful.

Katie Ledecky’s Willingness to Fail is Her Greatest Talent by Olivier Poirier-Leroy is also super insightful. “For Ledecky, it’s not enough to work hard, it’s about being willing to fail, to push herself to the point of failure over and over again and not get discouraged.”

Where are you “parking” your thoughts? by Carrie Cheadle is a good reminder to stay on the positive side and feed the athlete. “Where have I been parking my thoughts lately?
Am I choosing to park my thoughts in a place consumed with obstacles, or am I choosing to park my thoughts in a place filled with opportunities?
Is it time to choose a different parking spot?”

Some Choose Darkness by Charlie Donlea is a great read! “The truth is easy to miss, even when it’s right in front of us. As a forensic reconstructionist, Rory Moore sheds light on cold-case homicides by piecing together crime scene details others fail to see. Cleaning out her late father’s law office a week after his burial, she receives a call that plunges her into a decades-old case come to life once more.
In the summer of 1979, five Chicago women went missing. The predator, nicknamed The Thief, left no bodies and no clues behind—until police received a package from a mysterious woman named Angela Mitchell, whose unorthodox investigation skills appear to have led to his identity. But before they could question her, Angela disappeared. Forty years later, The Thief is about to be paroled for Angela’s murder—the only crime the DA could pin on him. But the cryptic file Rory finds in her father’s law office suggests there is more to the case, and Angela Mitchell, than what was fed to the public, the details of which have been buried for four decades.
Rory’s talents are tested as she begins reconstructing Angela’s last days. Making one startling discovery after another, Rory becomes helplessly entangled in the enigma of Angela Mitchell and what happened to her. Drawing connections between the past and present, Rory uncovers dark truths about the reclusive victim, her father, and the man called The Thief that send her down a twisting trail where things may not be as they appear. As she continues to dig, even Rory can’t be prepared for the full, terrifying truth that is emerging . . .”

Attitude of Gratitude:

Grateful I got to see my twin nieces…even if the circumstances weren’t the best.

Grandma got most of the cousins together, but she wasn’t able to get me into Hawkeye apparel.

Grateful to spend time on 2 wheels with my fave for 6 hours!!

Yep…we are strong and ready to race!

Knocking out the last really big training day before #IMLP!!

Grateful to score this sweet treadmill from friends that moved to the Bay Area.

Grateful we got to enjoy sushi before leaving Iowa.

Grateful for the first ripe homegrown tomato from our garden before leaving on vacation!

Grateful we can get so much stuff in our car and travel across the country.

Grateful I get to run in new locations. This gravel road in Canton, Michigan.

SO GRATEFUL we got to enjoy a few days with some of our favorite people. Only wish we lived closer together and got to spend more time with Erika, Rob, and their girls!

Grateful