17 weeks ’til #IMLou – Race Week Take 2!!

Last week was RACE WEEK Take 2!!! In case you missed it, I pulled out of Ironman Wisconsin 70.3 last Sunday before the start due to the weather, delays, and my safety. I’m very happy with this decision. My goal for that race was #sub6orbust and you can read more about how I planned to achieve this goal hereCoach Kelly had me do a solo 70.3 “race” on Tuesday, so the #sub6orbust was still my goal!! This was a different kind of 70.3, but since I was trained, tapered and mentally ready, I went out and gave it my ALL!! You can read about my solo race experience here. If you want the short version, the #sub6orbust goal is still alive. 😦 The positive…I learned SO much during this solo race!!

Swim: 2187 yards

Race morning! Ready to swim my 2000 meters (just over 1.2 miles) for the #flatlander703

Bike: 126 miles

I made the decision yesterday to pull out of #IMWI703 before the swim start due to weather, delays, and personal safety. I am confident I made the right decision for me. Tomorrow I will embark on a solo 70.3 to prove to myself that I am strong and can unofficially break 6 hours at the 70.3 distance! In preparation for my solo #flatlander703 tomorrow, I did an easy spin + mental training for a little #mondaymotivation!!
Trying to smile through the discomfort in my gut during the #flatlander703!
Heat/humidity training post #flatlander703 because the heat index is 100*F.
42 solo miles on a VERY HOT + HUMID day!!

Run: 22.1 miles

I was very happy to be done with the #flatlander70.3 race!!
9 GROSS miles in the heat and humidity ending in dehydration… 😦

Strength Training: hmmm…this fell by the wayside this week. Time to get back on track!

Weekly Totals: 12 hours & 43 minutes 

Quote of the Week:

“When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting.”
~ Doris Brown Heritage

Attitude of Gratitude:

Grateful to Nick, with Vitality Massage, for flushing all of the stress from my body IMMEDIATELY after my solo #flatlander703 race
I did a thang! The #flatlander703 was the TOUGHEST race I’ve ever done, but I learned A LOT and got 1st place overall!! Thanks to my fave for the award ceremony and making me feel special!!
Flushing the legs with my Normatec Recovery boots!!
So grateful that with the 6.5 inches of rain that fell in Ames on Thursday, we didn’t experience flooding at our house (this is the backyard of some of our dear friends…grateful their basement stayed dry as well).
Grateful to give back to the sport we love! Volunteer lead bikes at the Hope Run Saturday morning! 
Grateful to cheer + spectate at the Ames Velo crit races…so much fun!! #crazyfastriders
Incredibly grateful that my fave walked away from a solo bicycle accident with lots of road rash, but NO head injury (despite cracking his helmet in 2 places). Wear your helmet people!! It saves lives!!

How was your week? What are you grateful for this week?! Have you done a solo race that challenged you in ways you never thought possible? If so, what lessons did you learn?!

Advertisements

18 weeks ’til #IMLou – Race Week Part 1

Last week was RACE WEEEEEEEKKK…well, kind of!!! Ironman Wisconsin 70.3 was today!! My goal was #sub6orbust and you can read more about how I planned to achieve this goal here. Due to the weather, delays, and my safety, I made the decision to pull out of the race before it started (see the picture below of my fave and the crazy weather we had). Coach Kelly is having me do a solo 70.3 “race” on Tuesday and I’m really excited to do so! The #sub6orbust is still alive, but will hopefully be put to rest (unofficially) soon!! This will be a different kind of 70.3, but since I’m trained, tapered and mentally ready, I am going to give it my ALL and am going to crush the 6 hour time barrier!!

Swim: 5329 yards

Swimming away from the school year and into summer break!! #schoolsoutforsummer
Swimming into #imwi703 race weekend with my fave right beside me in the outdoor 50 meter pool!!
Pre-race swim…check!!

Bike: 32.7 miles

Rollin’ into race week ready to test my endurance and push my limits!!
Starting my last official day of school this year off with my fave doing what I love!
Short brick session for #globalrunningday to prepare the legs for #IMWI703 on Sunday!!
Pre-race bike…check!!

Run: 3.79 miles

Short brick session for #globalrunningday to prepare the legs for #IMWI703 on Sunday!!
Pre-race run…check!!

Strength Training: 30 minutes + 10 minutes of core strength/stretching daily

Short morning strength post bike ride on the last official day of school!!

Weekly Totals: 6 hours & 17 minutes 

Quote of the Week:

“Make and be confident in your own decisions.”

Attitude of Gratitude:

So grateful to Nick, with Vitality Massage for getting me race ready!!
Love these girls!! Grateful I got to spend some time with them at the outdoor aquatic center!!
Ha Ha Ha!! My phone still thinks I’m going to work this morning when I started the car…NOPE!! Grateful for summer break!!
I am so grateful to get to push my limits and test my endurance. I will have a race report later this week on my #sub6orbust race today!! (You are going to have to wait a few extra days for this report since I’ll be doing my solo race on Tuesday!!)
Incredibly grateful to live in a neighborhood that comes together to help each other out. Our neighbor’s tree went down during a storm and everyone came together to help clean it up.
Grateful to have Zealios sunscreen protect me during training and racing!
Love my little helper!! Basil helped me put new tires on Mojo for race day!!
Grateful for the squeeze from my Normatec Recovery boots while I blog!
Grateful to be Madison bound with my fave!!
Turning social friends into real friends!! So grateful to meet Beth in person!!
So grateful to stay with my college friend, Chris, and her girl Gracie while in Madison!!
Mojo is racked and ready to race tomorrow.
So grateful I got to meet up with Steena, my Coeur Sports teammate!! Love this pretty, badass lady!!
So grateful to have my fave by my side and help make tough decisions that are right for us…this was the weather on race morning that influenced our decision to pull out of the race.

How was your week? What are you grateful for this week?! 

19 weeks ’til #IMLou – busy

Last week was busy. SO MUCH GOING ON…last days of school with kids (including posting grades), sitting in on interviews to hire a new colleague, celebrating the end of the 2017-2018 school year with colleagues/friends, cleaning out my classroom for summer school, helping a friend move, running lots of errands, having my twin nieces visit over the weekend, washing the dogs, cleaning bikes, and trying to fit in training where I could. Busy, busy, busy!! Unfortunately I didn’t get as much training in as I’d like, but I did what I could with what I had. Now it is time for RACE WEEEEEEKKKK…Ironman Wisconsin 70.3 is a week away!!

Swim: 0 yards

I’m so bummed I missed swimming this week. My busy week took over and swimming just didn’t happen. 😦

Bike: 10.8 miles

Started my last Tuesday with students this morning off right!! Z3/Z4 intervals for breakfast!!

Run: 7 miles

Today was a double run day. This morning’s run was HOT AF!!
“When you’re going through hell, keep going!” ~Winston Churchill
PM run was also HOT AF!!

Strength Training: 30 minutes + 10 minutes of core strength/stretching 5 days this week

Weekly Totals: 3 hours & 1 minute (so bummed these numbers weren’t higher, but I have the summer to train like a professional triathlete!)

Quote of the Week:

“It’s all about finding the calm in the chaos.” ~Donna Karan

Attitude of Gratitude:

Normatec recovery boots + Spotted Cow is the perfect way to round out a CRAZY day at work!!
SUSHI!! What a great way to celebrate the completion of the work week!
Grateful to have these two monkeys come and visit us this weekend! Life is always better with ice cream!!
A clean bike is a fast bike!! Ready to roll into RACE WEEEEEEEEKKKK!!
The twins are off to swim camp!! Have fun girls and learn lots!! #isuswimcamp #cycloneswimcamp
Washing the dogs!!

How was your week? What are you grateful for this week?! Bring on RACE WEEEEEEEKKK!!! 🙂

20 weeks ’til #IMLou – the end is near

Last week was the last full week of school for this school year! There are 3 days left with students and 3 without before I am free to play all summer long and act like a professional triathlete! I am definitely looking forward to it! The end is near 🙂

Swim: 8518 yards

Chasing dreams means doing the work to get there!
When you are committed to your dreams, sometimes you have to tap into every ounce of determination you have to make your dreams come true!
An open water swim with my fave!!

Bike:  76.1 miles

Easy spin of the legs to flush them out! Look at that bluebird sky!!
50 mile ride + 1 mile run with my fave on this HOT + STILL day is done!! It wasn’t pretty, but it is done!!
Cycling on the surface of the sun today!! Holy hell is it a HOT + STILL one today!!

Run: 21 miles

13 miles as the sun came up over the horizon Wednesday morning!
I sandwiched my last Friday with students for the school year between a double run!! 5 am miles = lots of humidity acclimation!!
I sandwiched my last Friday with students for the school year between a double run!! 2 pm miles = lots of heat acclimation!!
50 mile ride + 1 mile run with my fave on this HOT + STILL day is done!! It wasn’t pretty, but it is done!!

Strength Training: 1 hour & 15 minutes + 10 minutes of core strength/stretching daily

Strength training at the gym for a change!

Weekly Totals:  13 hours & 29 minutes

Quote of the Week:

“The future is uncertain, but the end is always near.” ~Jim Morrison

Attitude of Gratitude:

Recovery…the 4th (or is it the 5th) discipline of Ironman training. Thanks to Nick with Vitality Massage for keeping me on track to do what I love!!
When the husband is away…the wife eats sushi!!
Normatec Recovery boots are a must post long run…even if it means multitasking during a morning work meeting!
Basil (not the dog) is ready to grow this summer!
So grateful for the hard work my fave has done to get us to the point where we could plant the garden!
How do you probiotic?! So grateful to have Sound Probiotics in my tribe!! Use code PUSHMYLIMITS at checkout for 10% off your next order!!
New Coeur Sports gear!! Stock up now!! Use code SWEETSUMMER for 30% off through Memorial Day!!
Thanks to SBR Sports, Inc. for the #trislide keeping me all lubed up during my open water swim!! You can get some too!! Use code KEPL18 at checkout for 20% off your next order!!

How was your week? What are you grateful for this week?!

23 weeks ’til #IMLou – right now

Last week’s theme was “right now!” It came to me during my Tuesday morning swim. My mind was all over the place and I knew my first set of 10×50 at zone 5 effort were not consistent. When I started the second set of 10×50 at zone 5 effort, I started singing Van Halen’s “Right Now” in my head as I swam. Guess what happened?!?! CONSISTENCY!! My 50 yard times for that set varied by less than 2 seconds for each 50. YES!! Don’t worry about the last interval, don’t worry about the upcoming interval, stay present! Focus on RIGHT NOW!

Swim:  8900 yards

“Right now, hey
It’s your tomorrow
Right now,
C’mon, it’s everything
Right now,
Catch that magic moment, do it
Right here and now
It means everything” ~Van Halen
Focus on “right now!” Plant your feet on the floor and move toward chasing your dreams!
3700 yard swim with 2000 yards in Z4. I am very happy with my efforts and consistency. “Right now” helped me chase my dreams!

Bike:  86.2 miles

First outdoor ride this year…even if it was on the trainer! I am grateful for the warm temps + sunshine!! Never mind the 30 mph sustained winds with gusts up to 40 mph (that’s why I rode on the trainer).
Hello humidity! Apparently we skipped over spring. Time to acclimate for race season!
Easy active recovery ride after a long day before chaperoning the 8th grade party…how I spent my Friday evening…
“Right now” was pure joy for 50 miles on two wheels with my fave! I was so happy to be outside riding on the open roads!
This bright pink Coeur Sports Pop Tart kit is perfect for riding on the open roads!

Run:  16.9 miles

Running off the bike in this humidity was tough! The air was thick as pea soup!
“Right now” included a 30 minute run off the bike! Hello heat acclimation!
10 mile heat acclimation run. “Right now” helped me chase my dreams!

Strength Training:  75 minutes + 10 minutes of core strength or yoga stretching daily

30 minutes of strength with weights…It felt SO good to be lifting weights again!
45 minutes of SBT Extreme Suspension Training

Yoga: 30 minutes

Stretching out those tight hips post long run!

Weekly Totals:  14 hours +  30 minutes

Quote of the Week:

“Right now, hey
It’s your tomorrow
Right now
C’mon, it’s everything
Right now
Catch that magic moment, and do it right, right now
Oh, Right now
It’s what’s happening?
Right here and now
Right now
It’s right now
Oh,
Tell me, what are you waiting for
Turn this thing around

~Van Halen

Attitude of Gratitude:

BT Nutrition helps me recover every night! So grateful for their Goodnight formula to help me sleep better!
Love this girl! Not sure why she thinks laying on the coffee table is more comfortable than her dog bed.
Wearing my Normatec Recovery boots at a morning work meeting post early morning race simulation brick workout in some very thick air!
Dance like no one is watching when you’re happy! So grateful there are only 35 days (including weekends) until summer break!
Super grateful that the trees are starting to produce leaves!! 🙂
Put a 2nd raised bed in the yard for veggies!
When my Garmin thinks I should take 66 hours of rest before my next workout…ha ha ha! It clearly doesn’t know me very well!!

How was your week?! What were you grateful for last week?! How do you use “right now” to keep you on track?!

24 weeks ’til #IMLou – show up

Last week’s focus was to show up and do the work! I was super grateful that spring decided to finally show up also!! Wahoo!!

Swim: 7300 yards

All you have to do is show up…and have some fun!
Show up and follow the line. It will eventually lead to greatness!
When you GET to swim, bike, run, and recover in the same day, you show up to do the work!

Bike: 38.1 miles

Show up! Do the work! Have fun!
When you GET to swim, bike, run, and recover in the same day, you show up to do the work!

Run: 10.6 miles

Show up! That’s the mantra this week! So grateful for spring weather and this girl! #Basillovesrunning
What a BEAUTIFUL morning for a run with bubble gum tongue! So glad I showed up this morning! #Basillovesrunning
When you GET to swim, bike, run, and recover in the same day, you show up to do the work!

Strength Training: 45 minutes + 10 minutes of core strength daily

Show up and strength train!

Weekly Totals: 9 hours + 3 minutes

Quote of the Week:

“Some days it just flows and I feel like I’m born to do this, other days it feels like I’m trudging through hell. Every day I make the choice to show up and see what I’ve got, and to try and be better. My advice: keep showing up.” ~Desiree Linden

Attitude of Gratitude:

Grateful to Nick at Vitality Massage for the post race flush! Body is ready to build, build, build!
Signs of spring…FINALLY!
Dog walks are the best when you don’t have to bundle up!
New Garmin day! #therunnersflat
Checking my gait while picking up our new Garmins! #therunnersflat
CPR/AED recertification day!
SO happy to have this pretty lady back home in Iowa! #lovemyneighbor
Being filmed for a video being put together for Team Chiropractic…what does it take to be an Ironman??? Many hours staring at the same walls! Desire, focus, determination, grit, tenacity, belief in yourself…just to name a few!
When you GET to swim, bike, run, and recover (in my Normatec boots) in the same day, you show up to do the work!

How was your week?! What were you grateful for last week?! How do you commit to showing up, seeing what you’ve got to give, and trying to be better than you were before?!

25 weeks ’til #IMLou – #disciplineovermotivation

Last week was all about discipline! Discipline to go workout (even when I didn’t want to), discipline while racing (start off easy, build into race pace, and try to hammer it at the end), discipline to use the data given to me from Inside Tracker. Discipline, discipline, discipline…As Coach Kelly says, “You don’t always have to be motivated, but you do have to be disciplined.” #trackcatstrong

Taking a page from the Andrea’s book #disciplineovermotivation this week! My permanent reminder at work by my desk!

Swim: 5550 yards

“Focus! Focus on this moment! Focus on today! Focus on what can make you better tomorrow!” Today’s focus was FUN! I’m so grateful to SBR Sports, Inc. for taking away the dry, itchy, chlorine saturated skin and helping to keep swimming FUN!!
Getting to the pool took #disciplineovermotivation, but I’m so grateful that I went!

Bike: 42.3 miles

God intervals required a much needed massage afterwards!
As winter continues to surround us, I tapped into warmer days + the Kona sunset with my Coeur Sports Kona kit on this morning’s ride.
An easy ride to spin out the legs mid week! If Ruth can ride 18 miles for each survivor of the OKC bombing, I can ride for an hour! #showup #dothework

Run: 19.7 miles

Hello blue skies and sunshine!! Please stay around!!
Short run with the bubble gum tongue to round out the work week! #runlove #Basillovesrunning
First race of 2018 is in the books! My finish time wasn’t as good as I’d hoped for, but it was better than I expected! #happygirl #mydrakerelays

Strength Training: 10 minutes of core strength daily

Yoga: 30 minutes

Mat time to stretch out the sore legs post race!

Weekly Totals: 9 hours & 57 minutes

Quote of the Week:

“Discipline is the bridge between goals and accomplishment.” ~Jim Rohn

Attitude of Gratitude:

I’m so grateful to have this amazing man by my side in life! Congratulations to all of the Boston Marathon finishers! #bostonstrong
I’m so grateful for my #solesister!
Thank you Nick at Vitality Massage for keeping me healthy and race ready!
Thank you SBR Sports, Inc for removing all the chlorine!! Use code KEPL18 at checkout for 20% off your next order!!
Thank you Sound Probiotics for keeping my gut healthy and helping me recover!
“I love my inflatable pillow Mama” ~Basil
So grateful for Normatec! #recoveryisimportant
When you are unmotivated to workout and your AMAZING husband knows it, so he drew this beauty on our chalkboard wall by my bike to encourage and support me! #imaluckygirl
Traci, we love you! So grateful to have such close friends at work!
Celebrating no more radiation for a colleague overcoming breast cancer. I work with amazing people! #wewearpinkforcheryl
Wahoo!! My Coeur Sports 2018 team kit arrived just in time for race weekend!
More Coeur Sports 2018 team gear!
Sushi for a pre-race lunch…YUMMY!!
We have two very happy girls because spring FINALLY decided to show up!! Yay for long walks in the warmth + sunshine!!

Tips for when you’re unmotivated:

  1. Text, call, email someone who is invested in your journey and will encourage + push you.
  2. Put your feet on the floor and go do the work before your brain thinks about why it doesn’t think you should. JUST SHOW UP!!
  3. Focus on your “Why.” Why do you want to achieve x, y, or z? Write about it! Reconnect with it.
  4. Envision yourself achieving success. How does it make you feel?! Tap into those amazing feelings!
  5. Find the FUN! Remember how much FUN you’ve had doing this before and how much FUN you are going to have in the future.
  6. Listen to your favorite motivating song(s) to pump you up and get you moving in the right direction!
  7. Eat a snack that makes you excited to go do the work! Taste success!
  8. Make the decision ahead of time to do the work. Commit to it and follow through! JUST SHOW UP!
  9. Prepare to celebrate! After you’ve shown up and done the work, CELEBRATE! Throw a dance party, jam out to your favorite song singing at the top of your lungs, do a handstand, indulge in a sweet reward, stand in power pose. Whatever it is, just celebrate!
  10. Sign up for a race! Sometimes this is all the motivation you need to SHOW UP and DO THE WORK!
  11. Order some fun, new gear to motivate you!

How was your week?! What were you grateful for last week?! What tips do you have for staying disciplined when you aren’t motivated?!