2022 week 38: taper time

Last week I began the taper for Ironman 70.3 Muncie. When I signed up for this race in 2019 I had no idea I wouldn’t be racing it until 2022. With the pandemic in 2020 and Ironman 70.3 Worlds in 2021, this race got pushed back later than originally planned, but I am fit, healthy, and ready to give it my absolute best on Saturday!

Quote of the week:

“taper [ta•per] (noun): a gradual decrease”

~Merriam Webster

Swim highlights: 6100 yards

I got myself back in a pool last Wednesday after having a week off. I was feeling very anxious with the lack of swimming I’d done during the previous week, walking into a new pool, and the uncertainty with what to expect, but I NEEDED to get back in the water. Ironman 70.3 Muncie was only 10 days out, so it was time to do some fine tuning.

  • Warm up:
    • 2×150 swim (15 sec rest)
    • 2×150 pull (15 sec rest)
    • 4×50 kick (30 sec rest)
  • Main Set (On the main set the goal is to swim faster as you get more rest):
    • 3 rounds of:
      • 3×200 (10 sec rest/15 sec rest/20 sec rest)
      • 1x 100 EZEZ (30 sec rest)
  • Cool Down:
    • 100 EZ
Grateful for a pool to swim in and looking forward to getting back to masters.

Bike highlights: 130 miles

All of my bike miles were done indoors again this week. I had lots of scheduling conflicts to work around, so riding indoors was the most efficient use of my time.

Tapping into that Kona vibe…

Run highlights: 12.2 miles

After Sunday’s race, I wasn’t sure how my legs would bounce back. Thankfully on Tuesday when I did a short + easy run off the bike, I was able to tell that they were performing better than I expected. On Wednesday I did my last longish run before Ironman 70.3 Muncie and things felt good.

Rounding the corner and approaching the red carpet! 10 days to Ironman 70.3 Muncie! #LFG ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 13 hours & 2 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

I love cheering this one on at her xc meets! She is getting stronger everyday!
Cheering this one on in her vb games is a joy. Watching her get better and better at her overhand serving has been fun to see.
Thanks to my Normatec Recovery boots for getting my squeeze on!
All the snuggles! 🐶🥰
Homegrown beets! It must be getting close to race week!

What were your highlights from week 38 of 2022?!

2022 week 37: unconventional race week

Last week I didn’t taper for my 1/2 marathon race, but trained right through it carrying lots fatigue into the race. It turned out to be a great challenge!

Quote of the week:

“Be creative. Use unconventional thinking. And have the guts to carry it out.”

~Lee Iacocca

Swim highlights: 6200 yards

Monday morning I had an AMAZING swim with the workout structure outlined below. I felt super strong despite carrying fatigue into this swim from previous workouts.

My Wednesday morning we swam with the master’s group and then Wednesday afternoon we received notice that the pool was to close immediately due to construction, permitting, inspection, and registration questions from the Iowa Department of Public Health and Human Services (IDHS). They are working to get it back open as soon as possible, but at this point it still remains closed. 😢

  • Warm up:
    • 100 swim
    • 100 kick
    • 100 pull
    • 4×100 descending (20 sec rest)
  • Main Set:
    • 3×800 start hard and descend with each 800 faster/more effort than the last (30 sec rest)
  • Cool Down:
    • 100 any
Behave like the person you want to become!

The main set of this swim was 3×800 descending starting with a strong + solid effort and making each one even stronger (and in theory faster). The last time I did this swim in a 25 yard pool was on April 12 (exactly 5 months ago…which was not planned). My pacing on April 12 for these 800s was as follows:
1 = 1:46/100 yards
2 = 1:45/100 yards
3 = 1:44/100 yards

Fast forward to Monday and my pacing for these 800s was as follows:
1 = 1:43/100 yards
2 = 1:42/100 yards
3 = 1:41/100 yards

I am behaving and thinking like the person I want to become! I am consistently showing up. I am giving my best effort. I am being intentional with my thoughts. I am fueling and recovering like it’s my job. I am willing to feel everything to get to my next level. The result = I am becoming one of them! ⚡️

Bike highlights: 99.5 miles

All of my bike miles were indoors last week thanks to schedule conflicts and Mother Nature’s temperamental attitude.

Saturday I put in the work while it stormed outside…fatiguing those legs to race on Sunday.

Run highlights: 23.2 miles

Sunday morning I got to test my fitness on tired legs. I was really happy with how I raced, the effort I put out, and my commitment to staying curious.

I am S O D A M N P R O U D of my commitment to staying curious and leaving it all out there during my 1/2 marathon Sunday.

⚡️ How’s my effort? High
⚡️ Just how deep can I dig? Deep
⚡️ How long can I hold on? Just one more mile
⚡️ How bad do I want it? Bad
⚡️ What am I willing to feel? Everything

📸 @timfencl

Strength Training: 15 minutes of core strength daily

Weekly Totals: 13 hours & 36 minutes
3×30 minutes of full body strength training

Attitude of Gratitude:

It’s fun to pet the horses on campus.
Look at the rising sun!
So proud of this girl for pushing herself to a new personal best time in her xc meet!
All the snuggles!
Thanks to my Normatec Recovery boots for squeezing all the lactic acid out of my legs while traveling!
Sushi…the best pre-race meal!

What were your highlights from week 37 of 2022?!

2022 week 36: try something new

Last week started with the second day of my double brick workout, but the highlights were trying a few new things to spice up my training just in time for fall…I joined AMAC (Ames Masters Aquatics Club) for swimming and I joined the Coeur Velo Virtual Cycling Club for women. Both have been an amazing boost to my training as I gear up for some fall racing.

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: 8500 yards

The definite highlight was swimming in a brand new facility, in a brand new pool, and with a brand new masters group! #aboutdamntime

  • Warm up:
    • 300 swim with fins
    • 300 kick
    • 300 pull
  • Main Set:
    • 100 HARD (15 sec rest)
    • 200 steady (10 sec rest)
    • 300 HARD (15)
    • 400 w/fins POWERFUL (20 sec rest)
    • 300 HARD (15 sec rest)
    • 200 steady (10 sec rest)
    • 100 HARD (15 sec rest)
  • Cool Down:
    • 200 any
Wednesday we got the privilege of swimming in a brand new pool and with a brand new masters group and it was AH-FREAKING-MAZING! Cheers to many more awesome starts to the day just like this one! #LFG ⚡️

Bike highlights: 163 miles

Since Monday was a holiday, I took advantage of it and completed day #2 of my back-to-back big brick sessions…71 miles on the bike followed by a 40 minute run off the bike with the route for both the bike and run being the same on Sunday and Monday. Sunday I set the bar high, so I wasn’t sure what to expect (there’s that toxic word again) from myself on Monday. I set out to remain present in this moment while maintaining my focus on my effort. It is amazing what staying present and focused on effort can do. That bar that was set high on Sunday…yeah, I raised it even higher! #LFG ⚡️

⚡️I am worth fighting for. Even if the odds are against me.
⚡️I have everything I need to succeed.
⚡️I am an example of what’s possible.
⚡️I am creating my next level.

Focusing on my intentional thoughts + effort = massive bricks laid both physically and mentally! #LFG ⚡️

Run highlights: 24.7 miles

Saturday was a very rainy day, so I opted to do my double run on the treadmill. This turned out to be a great idea as I was able to pace myself very consistently for the two runs with my second (and longer run) having a lower average heart rate…BOOM!

Who likes Oreo cookies? 🙋🏻‍♀️ I created my own Oreo cookie Saturday…the cookies were two runs (7 am miles and 8 pm miles) with the filling being proper recovery (a 2 hour nap + a home cooked meal). Grateful to have the treadmill when there is inclement weather and to nail my pacing. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 56 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

So grateful to cheer on this girl in her first xc race! She did AWESOME! ⚡️
“Play is not just about having fun, but about taking risks, experimenting, and testing boundaries.” ~unknown

On Fridays we play! Took some risks, tested boundaries, and had loads of fun Friday morning! ⚡️
Sometimes the best motivation to push through those tough intervals is riding “with” your friend when she’s racing. Thanks Jess Smith for the inspiration and a HUGE congrats on your 2nd place podium finish at IRONMAN Wisconsin! ⚡️
Thanks to my Normatec Recovery boots for squeezing out all the lactic acid!

What were your highlights from week 36 of 2022?!

2022 week 35: expectations are toxic

Last week I took a step back to get a different perspective. I noticed that I was holding on to unnecessary and unhelpful expectations about where I “should” be in my current training cycle and comparing my training to where I was last year at this time leading into IMAZ. Expectations are toxic. When we go into something with an expectation it adds unnecessary pressure which can increase the demands on our brain and induce anxiety. I’m not in the same place I was last year at this time. But ya know what?!! Of course I’m not in the same place because I have laid more bricks, gained more experience, produced a lot more sweat, and have learned SO much more in the last 365 days. My training doesn’t have to look like anyone else’s…including that of my past self. What if I am right where I need to be? What if I am in a better place this year going into IMAZ than I was last year?

Quote of the week:

“Don’t let negative and toxic people rent space in your head. Raise the rent and kick them out.”

~Robert Tew

Swim highlights: 15,002 yards

Saturday morning I set out to swim the furthest I have ever swam before…6 km (3.7 miles). Some may say, “Why?! You don’t NEED to swim that far” and they would be correct…I don’t NEED to swim that far, but I WANTED to go for it! Saturday morning was the last opportunity to swim long course in the 50 m outdoor pool for the season and I wanted to soak it all in, so I did just that! ⚡️

  • Warm up:
    • 300 swim
    • 200 drills
    • 300 swim
    • 200 drills
  • Main Set:
    • 3×1500 swim at race pace effort (60 sec rest)
    • 6×50 FAST (30 sec rest)
  • Cool Down:
    • 200 any stroke
I wanted to challenge myself in a new way! #LFG ⚡️

Bike highlights: 113 miles

I ended the week (and started this week) with a back to back brick session and DAMN it was amazing! I rode the same 71 mile loop followed by the same 4+ mile run off the bike both Sunday and Monday. It was a HUGE confidence builder! Sunday was so AWESOME…I didn’t think it could get any better, but Monday was spicy and oh so much better! ⚡️

I am right where I’m supposed to be! 💙💛

Run highlights: 22.4 miles

Wednesday before heading out for my run, I decided ahead of time to release the unnecessary and unhelpful expectations that I had been holding onto. The result…while running, I felt lighter, more joyful, more at peace, and held more space for self trust and self confidence.

I AM meeting myself where I’m at and I AM right where I need to be! ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 29 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

These two LOVE their snuggles…especially at bed time! 🐶🥰
We got to see the new pool and facility we will be swimming in starting this Wednesday! Not only is it a brand new facility and pool, but it is also a brand new masters swimming program! #LFG ⚡️
We celebrated Basil’s 10th birthday. How is our baby girl already 10?! 🐶🥰
Getting my squeeze on! Thank you Normatec Recovery!

What were your highlights from week 35 of 2022?!

2022 week 34: roller coaster ride

Last week was a bit of a roller coaster ride. Monday morning started out with an amazing run with speed work, but mid day things took a turn. I took Mojo to my awesome bike mechanic/bike fitter (Kyle, you are the BEST) to get a new saddle put on and new bike shoes. The shoes were the easy part…the saddle not so much. There is more dense foam in the new saddle, which meant I needed to have my seat post lowered just a bit so I wouldn’t be reaching so much with each pedal stroke. This is where things turned dicy…with all of the miles I have ridden comes all of the salty sweat. And if you know me, you know I am a HEAVY and SALTY sweater! Wouldn’t ya know it…all of that salty sweat has cemented my seat post in place and it won’t budge…at all. Kyle kept Mojo overnight and tried EVERYTHING to get the seat post to move, but it is cemented in place. So we are back to riding the old broken in saddle for the last few races of 2022 while we look for a new steed. Mojo has given me 10 amazing years and I am grateful for all of the adventures we’ve been on and the memories we’ve made! The ebb and flow continued throughout the week.

Quote of the week:

“Life is like a roller coaster. Sometimes you close your eyes and hold on in shear terror & other times, you just have to raise your hands up in the air and enjoy the ride…”

~Unknown

Swim highlights: 11,829 yards

Swimming outdoors is drawing to a close, so I am grateful for the last few swims in the fresh air before being forced back indoors (and into a brand new facility + pool…so freaking excited!) for the next 9 months. This is the last week of outdoor swimming for the season, but I’m enjoying every minute of it! Saturday I got to swim 5000 m in the 50 m pool and I soaked up every minute of it!

  • Warm up:
    • 100 kick
    • 100 pull
    • 100 swim
    • 4×100 descending (20 sec rest)
  • Main Set: each one more effort than the next
    • 3×800 (30 sec rest)
  • Cool Down:
    • 100 any
Do you allow the numbers to determine if you have achieved success or if you’ve “failed”?

If I let the numbers dictate my success, I would have failed Tuesday’s swim session. Good thing the numbers aren’t the only measure of success!

The main set of this swim was 3×800 descending starting hard and getting harder with each one. If I look at the numbers, my first one was the fastest with the second one being 4 seconds slower and the third one being an additional 5 seconds slower. BUT…my effort definitely increased from the first 800 to the third 800. I was working harder in that last 800 than I did in the first one or even the second one. I am so damn proud of the effort I put into my swim Tuesday and that my friends is worth celebrating! ⚡️

Avoid getting caught up in the numbers. Instead, I challenge you to look for alternative measurements to determine success.

Bike highlights: 148 miles

Mojo and I got to spend some quality time together after her visit with Kyle…Friday afternoon was glorious; Saturday was awful. The awful days make us appreciate the glorious ones even more! #IAmWillingToFeelEverything

Sometimes you’re the hammer (Friday)…
and sometimes you’re the nail (Saturday), but both are necessary to build a solid, strong, sturdy, durable, weather resistant building. #keepbuilding

Run highlights: 8.19 miles

Monday’s speed work session went so much better than last time I did this workout! Adding more money in the bank!

How would you show up differently if you were twice as confident?

⚡️ Show up with that confidence NOW!
⚡️ The belief in myself is what makes the goal worth going after.
⚡️ I will always give my best effort even when there are no guarantees.
⚡️ The goal is worth going after even if I don’t hit it the 1st time, the 2nd time, or even the 9th time.
⚡️ I keep showing up with trust that what I am doing is working and it’s getting me closer to achieving my goal.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 26 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

I love a good sunrise! 🥰
Having horses on campus to pet as a midday break is 🥰
Getting my Normatec squeeze on!
Sushi FTW! Definitely a great way to recover post hellacious ride Saturday.

What were your highlights from week 34 of 2022?!

2022 week 32: press pause

Last week was a bit of a mix. It started off with a funeral for my uncle, followed by a couple of days off work to press pause and take some time for myself, then heading back to work at the end of the week, and enjoying the weekend while prepping for a busy week this week.

Quote of the week:

“Me-time is when you press pause and honestly think about which buttons you need to hit next.”

~unknown

Swim highlights: 9975 yards

Saturday morning I had a bigger swim and I am super pleased with the effort I put into this swim.

  • Warm up:
    • 200 swim
    • 200 drills
    • 4×50 descending (5 sec rest between)
  • Main Set:
    • 5×100 descending (20 sec rest)
    • 500 pull (try to hold same pace as last 100) (20 sec rest)
    • 4×100 descending (20 sec rest)
    • 400 pull (try to hold same pace as last 100) (20 sec rest)
    • 3×100 descending (20 sec rest)
    • 300 pull (try to hold same pace as last 100) (20 sec rest)
    • 2 minutes rest
    • 800 swim holding Best Effort
  • Cool Down:
    • 200 any stroke
As you have bigger goals, you have to be willing to expand on your belief to reach your next level and the future version of you. Be clear about who you are, what you want to be, who the future you is. How does that future person act, think, feel?! PRACTICE that over and over and over! Don’t wait to become that person. BE that person RIGHT NOW!! ⚡️

Bike highlights: 133 miles

Sunday I went out for miles on some of my favorite roads!

Thank you to whomever invented the bicycle. Life is better on two wheels and the open roads. 💙💛

Run highlights: 22.3 miles

Tuesday I got the privilege of running with my niece. These moments are priceless!

Laying bricks
Building belief
Cementing trust

And celebrating with smiles for miles because this girl just ran the longest distance she’s ever run without a walk break. #SoProud ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 22 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Success = doing hill repeats in Platteville, WI before the funeral.
Another one bites the dust. Yep…Jersey did it again! Jersey = 1 Squinty Squirrel = 0
Must. Snuggle. Always.
I am not only a survivor, but I am a thriver!

As a child, I was sexually abused by our babysitter. For decades since, I have ridden the mental health roller coaster. The highest highs are wonderful, but the lowest lows can be crippling. Trauma is real. It can be triggered when it is least expected. Trauma can impact not only the survivor, but also close family and friends. If you are riding the mental health roller coaster (for whatever reason), know that you are not alone AND you don’t have to ride it alone.

I am so grateful I fell into endurance sport nearly 2 decades ago as it has provided me with a means to help me cope with the mental demons. When I’m training and racing, I no longer feel like only a survivor, but also a thriver. ⚡️ #keepingitreal
“Mom, these Normatec pillows are the best!” ~Jersey
Any day I GET to swim/bike/run in the same day is a GREAT day!

What were your highlights from week 32 of 2022?!

2022 week 31: home home

Last week we took some vacation time and went home home. It was nice to have a mini vacation from our norm.

Quote of the week:

“Home: a place where you are always welcome and surrounded by those who love you.”

~definition of home

Swim highlights: 3000 yards

Sadly I didn’t swim in the lake once while I was home home.

  • Warm up:
    • 200 swim
    • 200 drills
  • Main Set:
    • 4×50 descending (10 sec rest)
    • 3 times through putting out more effort with each round (think easy, moderate, fast):
      • 100 swim (10 sec rest)
      • 200 swim (15 sec rest)
      • 300 swim (20 sec rest)
    • 100 kick with fins
    • 300 pull with band, paddles, and buoy
  • Cool Down:
    • 200 any stroke
Squeaking out a swim just in time before getting kicked out of the pool for a 10 minute break so the lifeguards could cool off…because the heat index was 112F.

Bike highlights: 153 miles

I was SO grateful to get to ride in both Iowa and Minnesota on a couple of rides last week while back home home. Riding in Minnesota is so quiet, freeing, and enjoyable!

How can you be in two places at once? Ride down the state line!

Thursday I got the privilege of riding in both Iowa and Minnesota! What a glorious day on two wheels! 💙💛
Do you let the numbers dictate who you think you should be, how you think you’re supposed to feel, or whether you have achieved success or failed?

Numbers and data only tell a very small piece of the story. You can be proud of yourself without even looking at the data. Don’t let the numbers and data dictate if you’re proud, disappointed, elated, sad, etc. Instead, tie those emotions to your effort, your execution, your ability to endure in training and racing, and your enjoyment for doing what truly lights you up!

Friday I rode the exact same route I rode Thursday. It was MUCH more windy Friday than Thursday, with headwinds for most of the last half of my ride and my legs were carrying more fatigue today. I am S O D A M N P R O U D of my effort, execution, mental endurance, and enjoyment Friday! The icing on the cake is looking at the data AFTER finishing the ride and seeing how focusing on effort, execution, endurance, and enjoyment Friday produced numbers to also be proud of.

“I didn’t look at the data in training and racing, because I didn’t want the numbers to dictate how I thought I was supposed to feel.” ~ME during my interview with @vanessafayefoerster for episode 50 of the Train Your Mind podcast

Run highlights: 14.8 miles

Running by the lake at home home is so calming.

Not every workout is fantabulous; Wednesday’s was 💩tastic. Despite the 💩, there are still things to be grateful for:
💙 running by the lake at home home
💛 cooler temps and a wonderful breeze
💙 blue skies and sunshine
💛 fresh air
💙 a mini vaca
💛 it wasn’t race day
💙 I persevered even when it was uncomfortable…iykyk 😜

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 8 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Traveling home home is always interesting…Basil is the WORST dog in the car. 😜
Snuggles are a must with this girl!
Same recovery squeeze from Normatec Recovery…different view!
Golf cart rides to get Snow Cones
Serious snuggle time!
Another one bites the dust!
Jersey = 1
Squinty Squirrel = 0
View of the lake from the Ferris Wheel.
The house of mirrors is always a hoot!
A gorgeous night at Arnolds Park Amusement Park

What were your highlights from week 31 of 2022?!

2022 week 30: downtime

Last week I was forced into downtime. My body and insecticides are not a good combination. My nervous system is similar to that of an insect; when it is exposed to insecticides, it causes a spike in my acetylcholinesterase levels and it takes my body time to fully recover from the exposure. There have been a lot of planes crop dusting fields around us (welcome to summer in Iowa), which means pesticides are hanging in the air and I had my annual pesticide exposure. LOTS of sleep, flushing the system with fluids, sleep, rest from exercise, sleep…did I mention sleep?! I slept over 38 hours in a 72 hour time period…for those that aren’t a fan of math, that means I spent over half of my time sleeping during those few days.

Quote of the week:

“How is this useful? What can I gain from this downtime?”

~Vanessa Faye Foerster

Swim highlights: 2953 yards

I finally got to swim on Saturday morning. It started out a bit rusty, but by the time I got to the main set, I was warmed up and ended up having a really solid swim!

  • Warm up:
    • 300 swim
    • 200 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
Grateful to feel fluid in the water after nearly a week away.

Bike highlights: 76.5 miles

Sunday morning I ventured out for a few miles with a friend. It was a beautiful morning on the open roads!

“Success is not final. Failure is not fatal. It’s the courage to continue that counts.” ~Winston Churchill

How do you view success and failure? Success and failure are not endpoints, but rather they are middle points of a much larger journey…the journey of becoming all that you can be and your absolute best self! Keep rolling on that journey and doing what you love because getting the most and best from yourself is worth E V E R Y T H I N G !! ⚡️

Run highlights: 12.3 miles

I’m always grateful for the miles I get to spend running with my niece and even though I REALLY struggled on Tuesday’s run (thanks to the beginning of my body shutting down and needing all the rest to recover from the pesticide poisoning), I am still grateful for those miles together.

“There are no limits. There are plateaus, but you must not stay there, you must go beyond them.” ~Bruce Lee

How do you go beyond the plateaus?

SUP highlights: 2.39 miles

My happy place! 💙💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 10 hours & 49 minutes
2×20 minutes of full body strength training

Attitude of Gratitude:

Salt + bubble bath soak
All the snuggles!
Recovery is on point with my Normatec Recovery boots!

What were your highlights from week 30 of 2022?!

2022 week 28: shifts

Last week was all about making shifts. I had to shift my mindset on more than one occasion last week from a place that wasn’t helpful to a place that better suited me.

Quote of the week:

“If you don’t like something, change it; if you can’t change it, change the way you think about it.”

~Mary Engelbreit

Swim highlights: 3718 yards

It’s easy to focus on wanting to be someplace you’re not yet or wanting to be someone you aren’t yet, but don’t forget to celebrate how far you’ve come!

What do you have today that you used to dream about having?

⚡️ My past self would be in awe at the swimming paces that I am consistently throwing down.
⚡️ My past self would be amazed at the cycling power and love for the bike that I have built.
⚡️ My past self would be inspired by the goals I set for myself and have crushed in the process.
⚡️ My past self would be impressed with my commitment to always doing and being my best.
⚡️ My past self would be pleased with the self efficacy that I am cultivating.
⚡️ My past self would admire my bravery to take on new challenges and my willingness to grow in the process.
⚡️ My past self would be so damn proud of the person I am creating!
  • Warm up:
    • 300 kick with 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

Bike highlights: 81.4 miles

I’m SO grateful for the freedom of the open roads, challenge of rolling terrain, and joy that cycling gives me! 💙💛

Run highlights: 15.3 miles

I was SO lucky to get to run with my niece twice last week. Every run with her is a gift I cherish and time I absolutely love.

I 💙 that I get to run with my niece!
I 💛 that it was a beautiful day!
I 💙 the endorphins from running!
I 💛 challenging myself and growing in the process!
There is so much to 💙💛!

SUP highlights: 1.57 miles

Saturday late afternoon we went out for a paddle. It was so fun to have our niece join us!

The water is my happy place and getting to spend it with this crew filled my 💙!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 39 minutes
30 minutes of full body strength training

Attitude of Gratitude:

So grateful for some miles with my niece in the middle of my longest run since IMDSM. 💙💛
Recovery is on point with Normatec Recovery boots + Jersey snuggles! 🐶🥰
“I know you are on a Zoom call Mama, but I NEED attention right now!” ~Jersey 🐶🥰

What were your highlights from week 28 of 2022?!

2022 week 27: structure for thriving

Last week I reestablished structure with my training while still having lots of time for rest, recovery, family, and fun. I thrive with structure and routines…it’s just how I roll.

Quote of the week:

“…structure is essential in building anything that thrives.”

~Henry Cloud

Swim highlights: 9599 yards

I got to the pool a few times last week swimming both long course (50 meter pool) and short course (20 yard pool). Swimming in the outdoor pool has definitely been a highlight of my summer.

  • Warm up:
    • 400 swim
  • Main Set:
    • 4 rounds of:
      • 400 pull (with band, buoy, and paddles)
      • 100 FAST
  • Cool Down:
    • 200 any stroke
Consistency compounds over time. I have covered more hours, logged more miles, produced more sweat, I’ve gotten stronger physically, mentally, and emotionally since my past results, and I am becoming a better version of myself everyday. I am allowing the possibility of where I am going to be more important than the certainty of where I’ve been. I trust what is uncertain, but possible for me and I am an example of what’s possible! I am going after my big, bold, next level goal with more fire and focus than ever before. #LFG ⚡️

Bike highlights: 123 miles

Saturday I got to ride some miles with one of my Coeur Sports sister’s, Courtney.

💙 spending time on two wheels
💛 magnificent sunrises
💙 the open roads
💛 friends
💙 girl talk
💛 beautiful weather
💙 bluebird skies
💛 challenges that create growth
💙 days like Saturday

“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

Run highlights: 14.3 miles

Wednesday was a double run day and I was so lucky to get to do my afternoon run with our niece, Isabella!

5 am solo miles
3 pm miles with my niece

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 49 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

First brick since IMDSM in the books!
Thank you Normatec Recovery for the squeeze!
Thank you Nick with Vitality Massage Ames for keeping me healthy!
Swimming with this morning glow is such a great way to start the day!
Rolling on the quiet open roads with the sunrise was such a blissful start to the day on Saturday!
“Sunday I got to cheer dad on at his first ever duathlon. I cheered so hard I slept the whole rest of the day. I really wanted to be with him as he covered every mile, but the race director wouldn’t let me, so I had to stay with mom and cheer. Dad said he knew exactly where we were since he could hear me even when he couldn’t see me.” ~Jersey

What were your highlights from week 27 of 2022?!