2022 week 23: IMDSM race week + best worse case scenario

Last week was Ironman Des Moines race week and boy was it a whirlwind! It was a bit strange for me as usually we travel to Ironman races, so all of the planning and preparation is done well in advance to make sure I have everything I need for race day. Since this was a “hometown” race (being only 35 minutes away from the race venue), I opted to sleep in my own bed. This created a whole new experience leading up to the race. I’ll have a post specific to my IMDSM race, but for now, this is what race week looked like.

Wednesday morning my husband woke up with a fever, body aches, and a bad cough. He decided to stay home from work. Midday I received a text message from our 82 year old neighbor across the street (she is like family to us) that she tested positive for Covid. About 1 minute later, my husband texted me that he also tested positive for Covid. I had a complete meltdown and pity party (thankfully they texted me right before my counseling session). I am 4 days out from IMDSM…what am I going to do?! After about 15 minutes of feeling all the emotions, I went into problem solving mode with my counselor. After counseling, I called our neighbor and asked her if my husband could “move in with her” until after my race to keep me healthy. She was all on board and was glad I had asked (it was either that or I get a hotel room and move out temporarily). So my husband packed up everything he needed for the next 4 days and moved across the street. After work Wednesday, I came home to an empty house, tested negative for Covid, and continued to plan for my IM race (now having to shift my plans around for race weekend because I would be doing everything solo…taking care of our dogs, driving myself down to the race which was thankfully only 35 minutes away from home, getting all my gear post race, etc.). I ran some errands for them on Thursday and Friday, checked in to the IM race, did some race week workouts, made them meals and did literal door dashes (setting the food outside, ringing the doorbell and dashing back across the street), got all my gear together for IM, and tried to relax and reduce my anxiety as much as possible. Saturday morning I still tested negative for Covid, so I took all my gear down to transition and continued to relax and door dash. Having my husband live with our neighbor was the best worse case scenario and I am so grateful to the both of them for making it work!

Sunday was race day. My anxiety was a bit high going to the race as this was my first IM race without my husband (either racing it with me or being there to support me), but I kept reminding myself that I have done this before and know what to do. Lay this brick! I have so many things to be proud of through all of this, but I’ll save all of the race day stuff for another post.

As of Tuesday morning, my husband has moved back home + returned to work and I am still Covid negative. 🤩

Quote of the week:

“This was the best worse case scenario.”

~ME

Swim highlights: 7421 yards

Tuesday I did a pre-race swim to practice varying my pace like I might have to do on race day to get around other athletes.

  • Warm up:
    • 300 warm up
    • 4 x 50 drills (choice)
    • 4 x 100 descends (20 sec rest)
  • Main Set:
    • 100 easy
    • 800 as 200 SURGE, 200 steady, 400 race pace by feel
    • 30 sec rest
    • 4 x 50 kick hard (20 sec rest)
  • Cool Down:
    • 100 easy
Raise your hands if your ready for race day!!

5 days until #IMDSM #LFG ⚡️

Bike highlights: 163 miles

I had a few indoor bike workouts to make sure the system was a go and my HR was where it needed to be before racing. I didn’t get any pics from before race day on the bike, so you’ll just have to wait for the race day pics in my race report.

Run highlights: 33.4 miles

After a few shake out runs, the body was ready to race!

The universe is reminding me to be PRESENT. Don’t waste energy wishing for a different past or worrying about the future. Stay focused and PRESENT in THIS moment as you lay THIS brick! ⚡️
\•
4 days until #IMDSM #LFG ⚡️

Strength Training: 15 minutes of core strength daily except race morning

Weekly Totals: 20 hours & 19 minutes

Attitude of Gratitude: What were your highlights from week 23 of 2022?!

So grateful to Nick with Vitality Massage Ames to get me race ready!
The dogs love to play in the water, so we started teaching them to jump off the dock this week!
So grateful for meeting Mike Reilly at IMDSM athlete check in and that he is supporting the Ames Triathlon. If you haven’t registered for it yet, get on it TODAY!
All checked in and ready to race! #LFG ⚡️
All the gear is ready for race day!
Getting to meet up with my Coeur Sports teammates on Saturday before the race was exactly what I needed to help calm the anxiety!
Mojo is racked and ready to go!
Getting my pre-race squeeze on from Normatec Recovery
Still Covid NEGATIVE!! 🥳

2022 week 22: tapering like a pro

How on earth is it already IMDSM race week?!?!?! Last week I tapered like a pro…lowering my volume with bits of intensity popped in to keep the body sharp and race ready!

Quote of the week:

“Taper like a pro…keep the body sharp, get lots of rest, fuel and hydrate well, relax, and enjoy your “extra” time.”

~ME

Swim highlights: 13,593 yards

Thursday I had my last long swim (5000m) and was SO DAMN HAPPY to be swimming outdoors in the 50m pool that I didn’t even care that the air temp was 48F and the water temp was 68F. I mean, yes it was chilly, but totally tolerable.

  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: Each set of intervals should get slightly faster in pacing than the last set.
    • 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 the minute
    • 4×50 sprint (10 sec rest)…in a 25 yard or meter pool, this would have been 8×25 sprints
  • Cool Down:
    • 300 any stroke
Last long swim before #IMDSM is in the bank! It is SO awesome to be back swimming in the outdoor 50m pool! • I am R E A D Y to toe the start line of IM #9 and test my physical, mental, and emotional fitness + endurance!

10 days until #IMDSM race day! #LFG ⚡️

Bike highlights: 68.3 miles

All of my bike miles were indoors last week and I got to put in my last brick session on Saturday before the big dance!

I am right where I’m supposed to be and just 8 days away from #IMDSM race day! #LFG ⚡️

Run highlights: 9.17 miles

Wednesday was Global Running Day, which was perfectly timed with my split run day. Five easy family miles to start the day and 2 speedy miles to end the day.

On this Global Running Day, I GOT to run twice today…am endurance miles and pm speedy miles. I’m incredibly grateful for the community, freedom, therapy, self confidence, mental fortitude, joy, and so much more that running has brought into my life. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 58 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 22 of 2022?!

Snuggles and a good book during the taper…YES PLEASE! 🐶🥰
Thank you to Nick with Vitality Massage Ames for flushing out all of the peak training and Oly racing to help get me ready to race IMDSM!
Look at what is open! Our favorite place to swim!
Sooo grateful to get to spend the morning cheering on our niece, Isabella, in her first swim meet in a 50m pool!
Dog walks FTW! 🐶🥰
Snuggles and Squeezes! 🐶🥰 Normatec Recovery boots are the best!
There are two pups here who weren’t impressed with the storms and wanted all the snuggles and reassurance we could provide.

2022 week 21: race week

Last week I had my first triathlon of 2022 and was SO excited + ready to toe the start line of a triathlon! The Clear Lake Olympic Triathlon was a good test of my fitness before IMDSM race day! I’ll have more on that race in it’s own post coming soon!

Quote of the week:

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before.”

~Bonnie Blair

Swim highlights: 6500 yards

Tuesday I did a 1000 yard time trial focusing on my effort and laying one more brick in the foundation for IMDSM coming up in just over a week.

  • Warm up:
    • 400 swim
    • 8×50 easy down, strong/fast back (15 sec rest)
  • Main Set:
    • 1 min rest
    • 1000 time trial (20 sec rest)
    • 100 easy (20 sec rest)
    • 5×100 at IM effort (20 sec rest)
  • Cool Down:
    • 200 any stroke
Proud of my execution and effort for my 1000 TT while carrying LOTS of fatigue from peak IM training.

Bike highlights: 143 miles

My favorite bike from last week was during the Clear Lake Triathlon. Let’s just say that I am SO DAMN PROUD of how I executed the day in the conditions we were given. Sadly, I don’t have any pics of me riding last week.

Run highlights: 28.6 miles

Wednesday I had a double run day with both runs on the treadmill as the weather wasn’t super cooperative (we had thunderstorms on and off throughout the day and I am not one to be out in lightening if it’s preventable). These runs were kept at an easy pace allowing me to kick it up a notch (or two or three) at the Clear Lake Triathlon on Saturday. Making sure to keep the easy days easy allows you to go hard on the hard days…aka race day! Sadly I don’t have any pics of me running last week.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 29 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 21 of 2022?!

Thank you Kyle with Kyle’s Bikes for giving Mojo your race blessing!
All the SBR love in one day!
There is beauty even in the midst of the storm.
Squeezes and Snuggles 🐶🥰
Look at that blue sky and sunshine! Vitamin D for the win!
Getting to meet up with some Coeur Sports sisters, race, and test the fitness for IMDSM was SO MUCH FUN!
I GOT to play Saturday at Tri Clear Lake and do a little speed work in the midst of IRONMAN training. I’m SO DAMN PROUD of my effort, my execution, and my mental endurance.

2 weeks to IMDSM #LFG ⚡️

2022 week 20: spectacular views from the peak

Last week was the pinnacle of my training for IMDSM. While it doesn’t exactly feel like I’m tapering just yet, it is nice to see less volume on the calendar for this week. That view after you reach the peak and can see out over everything is so spectacular! Now it’s time to gradually back off the training, stay healthy, and let my body soak up all of this training so I can make a massive withdrawal in 3 weeks! ⚡️

Quote of the week:

“The best view comes after the hardest climb.”

~unknown

Swim highlights: 12,700 yards

My swims last week felt a bit on the sluggish side, but that is kind of to be expected as I was/am carrying a lot of fatigue. We’ll see how the swim feels in the coming weeks as I start to shed the fatigue in preparation for IMDSM race day!

  • Warm up:
    • 300 kick w/ fins (20 sec rest)
    • 300 pull (20 sec rest)
    • 300 swim (20 sec rest)
    • 4×100 descending (20 sec rest)
  • Main Set:
    • 2×800 Z4 effort (30 sec rest)
    • 400 Z4 effort (30 sec rest)
  • Cool Down:
    • 100 any stroke
Peek-a-boo…it’s peak week for #IMDSM with all the feels (hunger, excitement, hunger, exhaustion, hunger, pride, hunger, joy, hunger, readiness, hunger…did I mention hunger?! 😜) #LFG ⚡️

Bike highlights: 167 miles

Sunday I got to preview a large portion of the IMDSM bike course with my Coeur Sports sista, Michelle! What a day! It started off with 36F windchills and slowly climbed to a high temp of 66F throughout the day. And boy was it windy, but the blue skies, sunshine, and smiles for miles made it all worth it!

Any day on two wheels and the open roads is a great day! Sunday I had the privilege of previewing a large portion of the #IMDSM bike course with Michelle ⚡️

3 weeks ‘til IMDSM! #LFG ⚡️

Run highlights: 41.4 miles

Wednesday I did my last long run. I felt strong and even felt that I could have ran a few more miles when I was done. This is a great feeling and a solid boost of confidence going into the taper!

I am R E A D Y to test my limits as I continue to create my next level! Awww yeah! #LFG ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 23 hours & 34 minutes
2×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 20 of 2022?!

Starting peak week off right with a massage from Nick at Vitality Massage Ames!
All of the SBR!!!
Open water swim season is here!! 🐶🥰
Miles with our baby girl…she loves running SO much! 🐶🥰
Homemade pizza on the grill is the best!
And that’s a wrap on the really big training. Now to taper…even though it doesn’t feel like it yet.
So incredibly grateful for the massive support from Tim on Sunday as he drove the IMDSM bike course leap frogging us, made sure we didn’t miss a turn, carried extra water + nutrition, and stored all of the extra layers we had to shed as the temp climbed from 36F to 66F throughout the ride. He’s the BEST! 🥰
Thank you Normatec for all of the good squeezes!
We had some tired girls (including our neighbor dog…look closely) after a big weekend! 🐶🥰

2022 week 19: climbing the peak

Last week was more peaking for IMDSM! We are officially 4 weeks out from race day and our weather went from the 60s to the 90s overnight, so we got a good dose of heat + humidity acclimation while making lots of deposits in the bank last week. I am getting excited to make a massive withdrawal from the bank in 4 short weeks!

Quote of the week:

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.”

~Andy Rooney

Swim highlights: 4000 yards

I only got to the pool once last week. After getting sunburnt a week ago, I decided to stay away from the chlorinated water as it really dries my skin out and I wanted to keep my skin as hydrated as possible so it could properly heal.

  • Warm up:
    • 300 mix in some strokes
    • 6 x 50 (as 25 fast, 25 easy) (10 sec rest)
  • Main Set: (***Note: PBB = paddles, buoy, band)
    • 5 x 100 descend 1-5 (15 sec rest)
    • 500PBB trying to hold same pace as last 100
    • 4 x 100 descend 1-4 (15 sec rest)
    • 400PBB trying to hold same pace as last 100
    • 3 x 100 descend 1-3 (15 sec rest)
    • 300PBB trying to hold same pace as last 100
    • Rest 2min
    • 800 swim holding best average possible
  • Cool Down:
    • 200 any stroke
Putting in the work!

Bike highlights: 236 miles

I got out on the open roads for a few long rides last week and I am pleased to report no more sunburns because I coated myself in Zealios sunscreen (which is the best stuff out there)!

This is who I am. ⚡️
This is my happy place. ⚡️
This is everything! ⚡️

4 weeks to IMDSM! #LFG ⚡️

Run highlights: 31.4 miles

Sunday I had my longest run of the week and did it off of a shorter ride with intense intervals (oh and a big brick on Saturday). Needless to say, I was carrying a lot of fatigue in the legs. I realized on the shorter ride that I was in need of more fuel than I had planned for. Thankfully my ride was on the trainer at home, so I was able to load up before heading out on the run. I took Jersey with me for the first 1/2 of the run and did the last 1/2 of the run solo. Because of my increase in fueling coming off the bike, I was able to execute a much stronger second 1/2 of the run and turn what started as a REALLY. TOUGH. WORKOUT into a strong finish.

Grateful for beautiful weather on a long run day!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 43 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Jersey loves to lay in the sun 🥰
This is a privilege! ⚡️🔥
We finished another puzzle!
All the snuggles 🥰
Double rainbow (look closely…the top one is faint) 🥰
Normatec squeezes are da 💣
A solid day of SBR!! ⚡️⚡️⚡️

What were your highlights from week 19 of 2022?!

2022 week 17: being vs. doing

After racing the Drake 1/2 Marathon in a state of complete discomfort, Vanessa Foerster presented a timely reminder for me last Tuesday. “More is not better. Intentional is better. Stop believing you have to do more to be more. Start believing that your training is working and be more present in it. Results, on and off the race course, first come from who you are being before what you are doing.” Thankfully this reminder came at just the right time. Lately I have gotten sucked into the doing instead of focusing on the being in all areas of my life…personal, relationships, work, training, etc. It has felt pressure-filled and out of alignment with my core values.

Quote of the week:

“Stop believing you have to do more to be more.”

~Vanessa Faye Foerster

Swim highlights: 7400 yards

Tuesday I had the following workout, which is good to see how body position impacts efficiency. My pacing was spot on in both sets! BOOM! 🥳

  • Warm up:
    • 300 easy
    • 4×100 descending (20 sec rest between)
    • 100 easy
  • Main Set:
    • 4×500 with at least 30 seconds rest between structured as:
      • 500 use pull buoy at half IM effort (what was your time??)
      • 500 NO pull buoy at half IM effort (what was your time??)
        • Which was faster? What can you do to bring up the speed of the slower 500? If pull buoy was faster, work on body position in the water and kick timing. If swimming was faster work on catch and pulling more water…grip it and rip it!
    • The second round try to get the times closer together with the same effort level. Don’t work harder…just smarter!
      • 500 use pull buoy at half IM effort (what was your time??)
      • 500 NO pull buoy at half IM effort (what was your time??)
  • Cool Down:
    • 200 any stroke

I must have been tired during Thursday’s swim as I struggled to count correctly. 😬 😜

40x50s was on tap Thursday morning.

4x(1, 2, 3, 4 hard)✔️ 4x(1, 2, 3 hard)✔️ 4x(1, 2 hard) 😬 lost count & missed a 2 🤦🏻‍♀️ 4×1 hard ✔️

Apparently counting was a bit too difficult for my tired brain at 5 am. 😜 Oh well…brush it off and move on.

Bike highlights: 186 miles

I will never take for granted any time I GET to ride outside again. This spring has been less than ideal for outdoor rides from a safety standpoint…IMO it is not safe to ride in 30+ mph sustained winds with higher gusts (I’ve been blown off the road before & I’d rather not have it happen again) and/or on open roads in rain where drivers may struggle to see me. As a result, I have spent WAY more time training indoors this spring than any other spring that I can remember.

With IRONMAN Des Moines less than 6 weeks away, I had 4 hours on the bike indoors Friday and another 4 hours on the bike indoors again Saturday (with a 40 minute run off the bike both days on the treadmill). Here are my thoughts around why indoor training is “perfect” for me and how Mother Nature had me in mind when she threw this weather our way:

  1. All of this indoor training is making me stronger physically and mentally
  2. My indoor training is much more focused work than when I train outside
  3. I am getting more heat acclimation by training indoors since our outdoor temps have generally been below normal this spring
  4. I have more intentional and focused thoughts when training indoors (since I write them out and post them in front of me while I train)
  5. I am creating my next level and am going to be SO prepared for race day

#LFG ⚡️

Seeing Vanessa’s post Tuesday was exactly the wake up call I needed to get me to refocus on being intentional and let go of the pressure to do more. In doing so, I felt free of the pressure-filled shackles holding me back, I felt more aligned with my core values, I finally nailed my incredibly challenging workout (that I have failed multiple times in the recent past), and I had fun doing it! Focus on BEING intentional! It works! #LFG ⚡️

Run highlights: 22.4 miles

Wednesday, I went out for some mile repeats. It was full of discomfort, but going through that discomfort was SO worth it!

Don’t avoid the discomfort. When you navigate through the discomfort, you come through it stronger. Sit with the discomfort, feel all the emotions, free up some mental space, and come out ready to create something new on the other side. The discomfort is worth creating your next level! ⚡️ #keepgoing #LFG

Strength Training: 15 minutes of core strength daily

Weekly Totals: 18 hours & 47 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

So grateful for refocusing my energy and getting some swim/bike/run fun in the same day!
It has been a hot minute since I’ve had a soak!
Thanks Normatec for helping me recover between long sessions!

What were your highlights from week 17 of 2022?!

2022 week 16: speed bump during race week

Last week was race week! Sadly I hit a massive speed bump in the road early in the week that derailed me for the majority of last week. Mentally I was in a funk, but thankfully race day was a turning point for me.

Quote of the week:

“When life’s road has pot holes and speed bumps…it makes you a better driver.”

~unknown

Swim highlights: 0 yards

I hit a mental road block last week with the swim. I am so disgusted with our pool situation that I just couldn’t force myself to go swim.

Bike highlights: 0 miles

I had big bike plans for the week, but my body and mind had other ideas.

Run highlights: 14.1 miles

I got to race for the first time in 2022. I will have a full race report soon, but for now, just know it was a tough day, which I am SO grateful for!

Sunday was my first race of 2022. The Drake 1/2 Marathon had loads of discomfort, burning in my legs, a pounding heart, heavy breathing, salty sweat in my eyes, exhaustion, emotional discomfort, challenges, learning, and growing, AND you know what?! I’m S O D A M N P R O U D of experiencing all of it because all of this helps me create the best version of myself! I am here for it! #LFG ⚡️

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

Weekly Totals: 4 hours & 26 minutes

Attitude of Gratitude:

Thank you, Nick with Vitality Massage for getting me race ready!
So much love! 🐶🥰
Walking with my sister’s dog and trying to get them more acclimated to each other (Jersey is afraid of Jasmine).
Hanging out where it is safe during a storm with rotations overhead.
Recovery at its finest thanks to my Normatec Recovery boots.

What were your highlights from week 16 of 2022?!

2022 week 15: build it

How are we less than 8 weeks out from IMDSM?! Considering it was snowing here on Easter Sunday, this just doesn’t seem possible. Last week I put in some solid training as I continue to build to race day in less than 8 weeks. Did I mention IMDSM is less than 8 weeks away?! 😜 I guess the saying is true…time flies when you’re having fun!

Quote of the week:

“Dream it. Believe it. Build it.”

~Unknown

Swim highlights: 9350 yards

Thursday’s swim was a nice long build with a 300 best effort at the end. My goal was a sub 5 minute 300, which I just missed as I finished in 5:00.2. And ya know what?! I still view this as a win! I stayed curious throughout, focused on my effort, and had my own back no matter what the results were. I may not be there YET, but I will be there soon!

  • Warm up:
    • 500 easy to warm up
  • Main Set:
    • Increase the effort as the distances get longer.
    • 5×100 (10 sec rest)
    • 4×150 (15 sec rest)
    • 3×200 (20 sec rest)
    • 2×250 (25 sec rest)
    • 300 BEST EFFORT
  • Cool Down:
    • 100 easy
Stay curious! Stay connected! Don’t miss it! Lay this brick! How’s my effort?!

Bike highlights: 201 miles

Over the weekend, I did a 4 hour ride + 40 minute run off the bike on both Saturday and Sunday. Sadly my bike rides were on the trainer in the basement as the weather was not at all conducive for a long ride outside either day (ummm…did I mention we got snow on Easter Sunday?!). I know these sessions will make me that much stronger on race day…physically, mentally, and emotionally.

I am here for it! All of it! The fun, the joy, the discomfort, the challenges, the exhaustion, the learning, the growing…all of it! #LFG ⚡️

Run highlights: 27.5 miles

Thursday afternoon I did a one hour bike workout with intervals and followed it up with an 11 mile run outside. There was sunshine, but the temps were chilly and the winds were 35 mph sustained with gusts at 50+ mph. Thankfully Jersey went with me. At one point, we were blown to a complete stop and Jersey looked at me like, “Mama, what just happened?!” It made our 11 mile run the perfect combination of challenging + fun!

I am here for it! ⚡️

I am here for all of the discomfort. I am here for the burning in my legs. I am here for the pounding heart. I am here for the heavy breathing. I am here for the sweat in my eyes. I am here for the exhaustion. I am here for the emotional discomfort. I am here to learn and grow. I am here for the challenge.

Because all of this leads to being S O D A M N P R O U D of who I am, what I’ve already accomplished, and what I will accomplish in the future! #LFG

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 57 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

We got to go cheer on our nieces at their first 7th grade track meet. So fun!
We got to go cheer on our nieces at their first 7th grade track meet. So fun!
There was a hot air balloon that soared over us at the track meet. Look at that bluebird sky!
Soaking up all the sleep!
Any day I get to 🏊🏻‍♀️ 🚴 🏃🏻‍♀️ in the same day is a GREAT day!
Getting my squeeze on with my Normatec Recovery boots to help me recover from the last workout and prep for the next one to come!
Time flies when you’re having fun! And last weekend was full of lots of 🏊🏻‍♀️ 🚴 🏃🏻‍♀️ fun!
All the snuggles! 🐶🥰

What were your highlights from week 15 of 2022?!

2022 week 12: try something new

Last week I stirred the pot and tried a few new things. This keeps things fun, interesting, exciting, and challenging. It allows me to live in my core values (GROWTH and COURAGE) and it lets the scientist side of me experiment a little.

Quote of the week:

“Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.”

~Unknown

Swim highlights: 9100 yards

I tried a new (to me) swim workout Tuesday morning (thank you Jess Smith) that challenged me in new and exciting ways. Just because it was challenging doesn’t mean I didn’t learn some things in the process.

Learnings:

  1. I faded in my second set…I have work to do for next time
  2. Intentional thinking works…which I’ve known for a while now
  3. Trying something new may fuel some doubts and stir up some negative thoughts, but moving through those thoughts + feelings gets me closer to achieving my big, bold, next level goal ⚡️ #LFG
What are you doing today to elevate your tomorrow? ⚡️

I decided ahead of time to plant my feet firmly on the ground when my alarm went off and start my day by aligning my actions with my core values…GROWTH and COURAGE. I am in the process of creating my next level and to do so, I must show up as the best version of myself, give my best effort physically + mentally + emotionally, and stay present + focused in this moment.
  • Warm up:
    • 300 swim (20 sec rest)
    • 2×150 PB (20 sec rest)
    • 2×50 kick with fins (30 sec rest)
  • Main Set:
    • 2 rounds: (1 swim, 1 pull…oops I did them both as swim 🤪)
      • 200 swim moderate (20 sec rest)
      • 2×100 fast on (10 sec rest)
      • 200 mod on (20 sec rest)
      • 2×100 fast on (10 sec rest)
      • 100 EZ on (20 sec rest)
      • 400 BEST EFFORT
      • 100 EZ

Bike highlights: 124 miles & 10,581 feet of elevation gain (30,837 feet of elevation gain so far in March)

While Mother Nature gave us a tease with nice spring weather on Monday, that didn’t last. By Wednesday, we were back to winter temps + snow flurries, which means I was back in the courage cave doing the work. Speaking of trying something new, I decided to try a new brick workout last week and yikes was it a doozy!

Workout:

  • 90 minute bike: Stair Stepper #1
    • 20 min warmup – building from 50% to 75% of FTP (or building to about 70% PE)
    • 3 min easy 40% FTP (<50% PE)
    • 3 rounds:
      • 20 seconds 120% FTP (>95% PE)
      • 40 seconds easy 40% FTP (<50% PE)
    • 3 min easy 40% FTP (<50% PE)
    • 4 rounds:
      • 2 min strong (105% FTP or 85% PE)
      • 1 min easy easy (40% FTP or <50% PE)
      • 2 min stronger (110% FTP or 90% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 2min even stronger (115% FTP or 95% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 2min best effort (120% FTP or 95+% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 3min recovery (40% FTP or <50% PE)
      • *Last round does not have the 3 minute recovery
    • 4min full recovery (40% FTP or <50% PE)
  • 25 minute EZ run
  • 90 minute bike: Stair Stepper #2 (repeat above bike workout)
  • 45 minute run in Z2/3
Have you ever looked at your workout for the day which was something you’ve never done before and immediately thought “WTF?! Who does my coach think I am?! This is SO FAR out of my league! There’s no way I’m going to be able to do this!” (Only to remember that you are self coached. 🤪)

I went in to this unconventional, crazy, challenging, scary workout with an open mind, Incorporated intentional thoughts, put forth my best effort, and didn’t let my doubt be a problem. Did I execute the workout perfectly and as planned?! HELL NO! But I definitely surpassed my expectations and surprised the shit out of myself! ⚡️

Some might think I “failed” because I didn’t execute the workout perfectly and as planned, BUT from my vantage point, I definitely didn’t fail because I learned some things!

Learnings:
1. Doubt is only a problem if you make it a problem
2. Don’t count yourself out before you even try…you may just surprise yourself, so be open and willing to do so
3. Intentional thoughts work…which I’ve known for a while
4. The belief my coach has in me is 💯 which means the belief I have in myself is 💯 And. That. Is. EVERYTHING! #sodamnproud #LFG⚡️

Run highlights: 32.3 miles

I had a long run (16 miles) on the schedule for the weekend and I decided to try something different by doing a short bike ride with intervals before it to fatigue the legs a bit. In the past I have just set out on my long run, but I want to train my legs to run long fatigued (as they will be after a 2.4 mile swim + 112 mile bike on race day), so they are stronger on race day. As a result, I am training my legs differently this go round by doing a shorter bike workout with intervals before my long runs. This was the first of what will likely be many.

Learnings:

  1. My legs were warmed up from the ride, so I didn’t have to ease into the run as much as I do when running “cold” and I was able to settle into a comfortable pace right away
  2. Lay this brick…focusing on the present moment and the mile I was in prevented me from getting overwhelmed and swallowed up by the negative thoughts that can run through my head when I spend too much energy focusing on the big picture
  3. Doubt is not a problem (are you sensing a theme yet)…I was doubting how my legs would hold up after putting out some solid Z5 intervals on the bike, but since my last 8 miles were on average 17 seconds per mile faster than my first 8 miles there was clearly no reason for doubt to be a problem (and it wasn’t)
Laying one brick at a time by staying present and focused in the mile I’m in. ⚡️

Grateful for:
-miles with my girls 🐶
-sunshine ☀️
-fresh air
-16+ miles on two feet (after a swim + bike) 🏊🏻‍♀️🚴🏻🏃🏻‍♀️
-so much joy 💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 8 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

What can you do in this moment?

Climbing out of the darkness and into the light one step at a time by staying focused and present in this moment. 💙💛
Thank you, Nick with Vitality Massage for keeping me healthy and active!
So grateful to GET the opportunity to swim, bike, and run in the same day!
Session priming is where it’s at! When you take the time to mentally prepare for the work to come, anything is possible!
And with that, I’ve made to the top of Mt. Everest!

My goal was to climb to the top of Mt. Everest (29,029 feet of elevation) during the month of March on the bike. Saturday I surpassed that elevation goal and it isn’t even the end of the month yet.

30,450 feet and I’m still climbing! #LFG ⚡️
Grateful we get to spend time with these two + get them new running shoes for track…Isabella didn’t want her picture taken.🤪
Jersey got to go to the running shoe store and snuggle with her people in the sun. 🥰
Putting in the work and enjoying the process.
Getting my Normatec Recovery squeeze on!
After running, we snuggle! 🥰

What were your highlights from week 12 of 2022?! Do you stick with conventional training methods or do you try new things and experiment to see what works for you?!

2022 week 10: just decide

Last week was my birthday week and I’m not mad about it…I’m excited! Aging up this year means a new age group for racing, so I am now one of the youngest in my age group. Awww yeah!! #LFG ⚡️

I have decided to share my big, bold, next level goal with the world. This is my step one. I am ready to elevate myself to my next level and create something I’ve never done before! Do I have all of the steps and answers figured out for achieving this big, bold, next level (and also scary) result? Hell no, BUT I am open and willing to figure them out in the process. Leveling up will require GROWTH and COURAGE; both of which are my core values. This big, bold, next level result is going to challenge me to continue to GROW into the best version of myself + it will take COURAGE to navigate fear and uncertainty as I elevate myself to my next level! I am here for it all! ⚡️

I am a podium finisher at IRONMAN Arizona on November 20, 2022 #LFG ⚡️

Quote of the week:

“Just decide. Even if you’re scared. Even if you’re not ready. Even if you don’t have all the answers. Just decide, find your step one and begin.”

~Mel Charbonneau

Swim highlights: 8400 yards

Thursday I had some longer sets of zone 4 effort. When I splashed into the pool, I was tired and felt like I was swimming in corn syrup (because that is a relatively clear viscous liquid 🤣). Thankfully by the time I got to my first 800 at Z4 effort I had taken the time to get my brain in the game and was warmed up and ready to go!

Strong, brave, intelligent, determined, confident, kind, gritty, up lifting, resilient, empowering, bold, audacious, relentless…just a few words to describe the women in my life. #happyinternationalwomensday 💙💛
  • Warm up:
    • 300 kick with fins (20 sec rest)
    • 300 pull (20 sec rest)
    • 300 swim
    • 4×100 descending (20 sec rest)
  • Main Set:
    • 2×800 Z4 effort (30 sec rest)
    • 400 Z4 effort (30 sec rest)
  • Cool Down:
    • 100 any stroke

Bike highlights: 148 miles & 11,545 feet elevation gain

I’m still working on climbing to the top of Mount Everest over the course of the month of March. I have currently climbed a total of 16,531 feet and have 12,498 feet left to achieve my goal. Friday I sent my 44th trip around the sun out in style with The Uber Pretzel on Zwift (7841 feet of climbing over 89 miles).

So excited for what’s to come in year 45! ⚡️
This wasn’t even the steepest part of the climb…17% was the steepest. 🤪

Run highlights: 27.1 miles

Wednesday I chose to get off the treadmill and out in the crisp, strong, fresh air for a 7 mile am run and an 8 mile pm run.

Courage and growth • Courage to venture out in adverse conditions ( 🥶 + 💨) = growth as I challenge what once were limits and elevate myself to my next level. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 28 minutes
3×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

If she isn’t playing hard, she is resting hard and getting all the snuggles! 🥰
Any day I GET to swim, bike, and run in the same day is a great day!
Thank you Hyperice for helping me stay injury free by getting my Normatec squeeze on! 🥰
45 comin’ in 🔥 with a bulls eye for my first throw! #LFG #tryingsomethingnew

What were your highlights from week 10 of 2022?!