What’s up?! – May 2019

And with that, I am officially done teaching 8th graders!! I still have multiple days of professional development ahead of me, but the students are gone. It is bitter sweet!! You can read more about that here. It is time to start my next new adventure soon, but first, here is a look at what the month of May had in store for me.

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + 3 minutes of meditation daily + I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…22 weeks and counting!! BOOM!!

BOOM!! I think I grew gills and fins!! This is my fastest ever 100 yard pace!! 🙂
I love spending time on two wheels outside with my fave at my side!! 70+ miles on the most perfect weather day any cyclist could ask for!!
What?! I got to run with my fave!! WAHOO!! I’m so proud of his patience, strength, and focus on getting to the start line of #IMLP this July!!

Swim: 28,725 yards (16.3 miles)
Bike: 357 miles
Run: 83.6 miles
Strength: 10 minutes of core daily + various full body strength
Meditation: 3 minutes daily since January 1
Monthly Totals: 53 hours & 5 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!! I’ve been talking with Coach Kelly about racing two IRONMAN races in one year and she was just as excited for me to give it a go as I am. So, on May 1, I decided to #explore with racing TWO IRONMAN races 10 weeks apart in 2019. I have officially registered for Ironman Lake Placid on July 28 AND Ironman Louisville on October 13. This will be my first ever experience in doing two Ironman races so close together. Am I nervous? Sure! Am I scared? A bit! Am I excited? MOST DEFINITELY! I am ready to push my limits and see what my body + mind can handle.

Ironman Louisville registration is complete! I am ready for another crack at you and hoping for much better weather this year!!

Listening to:

KonaKamps always has me inspired by some amazing peeps!! Megan Anley won Ironman South Africa in the W18-24 age group at her first Ironman. Congrats Megan!!

Rich Roll brought Jesse Thomas to his podcast recently. Jesse is not only an amazing professional triathlete, but he balances his pro triathlon career with a wife, kids, his own business, and fun. He is quite the inspiration and so down to Earth!!

Reading:

Finding my Voice by Mike Reilly is so inspirational!! “Finding My Voice is a series of deeply personal vignettes illuminating how profoundly the sport of IRONMAN touches both its participants and its fans. Written from Reilly’s unique insider’s perspective as the long-time World Championship race announcer and one of the most prominent personalities in the endurance sports field, it  provides an intimate, revealing and entertaining glimpse into a fascinating corner of the world of endurance sports.”

Can’t Hurt Me: Master Your Mind and Defy the Odds by David Goggins is a great read. He overcame so many obstacles in life and eventually became “the only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller. He went on to set records in numerous endurance events, inspiring Outside magazine to name him “The Fittest (Real) Man in America.” Through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world’s top endurance athletes.”

Loving:

Our new Sleep Number bed!! While we have only slept in it for 3 nights, it has been three of the best nights’ of sleep in a LONG time!! As we continue to dial in our numbers, I can only imagine that out sleep will continue to improve!!

Basil loves our new bed!!

Leaning into:

My last week of my middle school teaching career. This change feels scary, but right!! I’m super excited to embark on this new career as a Teaching Laboratory Coordinator with the Physics and Astronomy Department at Iowa State University starting next week. After all, stepping outside of your comfort zone is where the magic happens!

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

Attitude of Gratitude:

Chaperoning my last 8th grade dance!!
Morning sunrises are the best way to start the day!!
Playing in the water with my fave!!
Recovering in my Normatec boots while watching the Kentucky Derby!!
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!! 🙂
I love fresh, homegrown veggies!! So grateful to get our garden planted!!
Grateful to get to reconnect with my mat!
Grateful for the time and nice weather to finally landscape around the house!!
Grateful to have these two amazing ladies show up and attend my triathlon clinic!!
So grateful that Shane, our UPS delivery driver, loves our girls!!
So grateful to have had some of the most AMAZING colleagues ever!! I will miss some of our shenanigans!!

How was your month of May?! What were you grateful for last month?! 

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What’s up?! – April 2019

As I roll into my last month of teaching, before changing careers, it is time to reflect on April. April has brought us some days of warmer weather, had me spending time with my Coeur sisters, crossing the finish line of another 1/2 marathon, and riding outside on the open roads with my fave. With all of these amazing things in the rear view mirror, I have high hopes for the month of May!!

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…18 weeks and counting!! BOOM!!

14 Ironman finish lines amongst this #swimsquad and more to come in our futures!!
“Growth comes at a point of resistance; we learn by pushing ourselves to the outer reaches of our abilities.” ~Josh Waitzkin
Keep the focus and finish STRONG!! My 7th Drake 1/2 marathon is in the books!! You can read more about it here.

Swim: 38,700 yards (21.99 miles)
Bike: 282 miles
Run: 95.5  miles
Strength: 10 minutes of core daily + various full body strength
Monthly Totals: 54 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 training!! Before each race, I think back to key sessions that better prepared me (both physically and mentally) for the race I’m about to embark on. I even jot these key sessions down so that I know the dates to refer back to in my training log. On April 23, I had a key swim session that gave me the confidence that I can have a stellar PR swim this year! The workout…

Swim 100 at the 3rd fastest pace from the 4 x 100 descending above. Assuming that felt “right” for z3/mod hard type effort this will be your pace.

Swim as many 100’s as you can at this pace with :20 to :25 rest between. If using a tempo trainer, your rest is one beep cycle.

If off by 3 seconds, rest a full minute and try again.

If after 1 minute you cannot hold the pace you are done. Cool down.

Well…my 3rd fastest 100 was 1:38.7/100 yards. Could I really hold 1:39/100 yards for more than 5 intervals?

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

Apparently so! #befierce is the mantra for the Coeur Team in 2019 and it helped me crush my expectations and self doubt during this workout and I know it will help me with many more in the future!!

Tiger Team!! #beatiger

Listening to:

KonaKamps always has me inspired by some amazing peeps!! Keri Houston is an age group champ at Ironman New Zealand 2019. Michelle Enslin is the age group champion for the 50-54 age group at Ironman South Africa 2019 after coming back from surgery. Her gratitude is contagious!

Rich Roll brought Johann Hari on his podcast to talk about addiction and depression. “The opposite of addiction isn’t sobriety. It’s connection.” With the world at our fingertips (quite literally…that phone you’re holding is taking you away from making connections with the people around you, so put it down and make memories with those around you) we can disconnect from those around us just as quickly as we can connect with them by putting the technology away. “If you suffer from addiction or depression, this is a must listen. If you don’t, chances are someone you care for does. This conversation can provide the insight and tools for better understanding the struggle — because mental health truly impacts everyone.”

Reading:

Peak Performance: Elevate your Game, Avoid Burnout, and Thrive with the New Science of Success by Brad Stulberg and Steve Magness is amazing!! It kept me engaged and wanting to read even more!! The authors suggest “optimally alternating between periods of intense work and rest; priming the body and mind for enhanced productivity; and developing and harnessing the power of a self-transcending purpose.” There is so much useful information in here!! It was one that I struggled to put down so I could get adequate sleep each night!!

Leaning into:

Discomfort…I know that when we step outside of our comfort zone and embrace discomfort that we experience growth. As a result, I have been leaning into discomfort more in my personal life and am making huge strides. Discomfort isn’t easy and it takes a lot of work for growth to happen, but the rewards that come from it are definitely worth leaning into and embracing the discomfort.

Attitude of Gratitude:

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 for a strong body to put up some all time records during my most recent FTP test!!
Grateful to have Basil run by my side and the IronHippie back in the saddle!!
Grateful to Normatec Recovery for helping me bounce back from tough workouts so I can nail the next session!!
These two…so grateful for their unconditional love!!
Grateful for some girl time with Robin as we pound the pavement!!
Grateful to Nick with Vitality Massage for keeping me active!!
So grateful to meet up with some of my Coeur sisters!! Pre race hugs are where it’s at!!
3 cheers for 3 Drake 1/2 marathon finishers!! Grateful to cross another finish line!!
So grateful I get to fill my belly with this yummy sushi!! Especially after racing!!
Grateful for freedom on 2 wheels on the open road with my fave!!
Grateful to have a coach who thinks I’m a mermaid…specifically Ariel. 🙂
Mindfulness is a practice. I am so grateful to be practicing this and becoming more aware of my thoughts/emotions as a result!

How was your month of April?! What were you grateful for last month?! 

What’s up?! – March 2019

March was a turning point. Spring FINALLY showed up, the snow is nearly all melted, a sh!t ton of dog poop has been picked up, I finished my last parent teacher conferences EVER, and I am now just over 2 months away from the end of my last school year teaching. With the end of the school year comes the building excitement of starting my new career and nerves (in a good way) of doing something different for the first time in 16 years. Meanwhile, these are some of the highlights of March…

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + I’m still on the green streak in Training Peaks!! I have not missed one workout so far this year…13 weeks and counting!! BOOM!!

Love you more and SO glad you’re back in the water!!
My graph from my bike ramp test is so pretty!! Thanks Coach Kelly for helping me realize the strength I had didn’t disappear!!
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

Swim: 26,500 yards (15 miles)
Bike: 227 miles
Run: 79.2 miles
Strength: 10 minutes of core daily + various full body strength
Monthly Totals: 42 hours & 32 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!! I ran the St. Paddy’s 1/2 Marathon with the goal of averaging an 8:30 min/mile pace and I am pleased as a Leprechaun finding a pot of gold with my performance!! I had an overall finish time of 1:51:44 (8:32 min/mile average pace)! I finished 2nd out of 20 in F40-44 and 89th out of 341 overall. I am super excited about where 2019 might take me as I continue to #explore and push my limits!!

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

Listening to:

KonaKamps had me inspired by two AMAZING women!! Maggie Walsh won Ironman Maryland 2018 at her FIRST EVER triathlon!! She didn’t just win her age group, she was the first female to cross the finish line and break the tape!! Reiko Donato won Ironman Chattanooga 2018 for women 60-64 on a VERY special day…her birthday!! That’s right!! She turned 60 years old and won!! Jana Richtrova won Ironman Cozumel 2018 for women 35-39. This will be her 7th time at Kona!! Congratulations to all of these amazing ladies!!

Rich Roll Podcast with Todd Herman On the Alter Ego Effect: Unlocking the Hero Within is a long listen, but has so many useful nuggets in it! Wow! “There’s a big difference between interested and committed.” ~Todd Herman

Find Your Awesome Podcast with Kelsey Abbott had Jessica Broderick on to talk about grief and what one goes through when they lose a part of their identity. Jessica was a pro triathlete who recently retired and explains the grieving process she went through when this part of her identity was removed. “You can be healthy and fit. They are two very different things.” ~Jessica Broderick

Reading:

I strive to have an attitude of gratitude daily, so when I saw the recent blog post by Carrie Cheadle titled How an Attitude-Of-Gratitude Can Also Lead to Better Performance, I knew I had to read it! Gratitude has so many amazing benefits, why wouldn’t people try to be more grateful?!?!

  • “Greater feeling of happiness
  • Improved sleep
  • Boost your immune system
  • Feeling more optimistic
  • Better at handling adversity
  • Increased amount of exercise
  • Experiencing more positive emotions
  • Raises self-confidence
  • Less physical pain
  • More resiliency”

She has some great tips for how to start your own gratitude practice! She recommends “bedtime reflection, a happy jar, and a gratitude journal.” Every night before I go to bed, I write down as many things as I can think of that I’m grateful for from the day. I don’t limit myself to only 3 things and I try to make sure I am not writing down the same things everyday. I also try to take pictures of things that I am grateful for and I look back at these pictures at the end of each month as I compose my “What’s Up?!” monthly blog post. Compiling the “Attitude of Gratitude” section of my blog post each month is a great way to remind myself of all of the amazing things that I have in my life to be thankful for. Taking the pictures also keeps me focused on gratitude daily.

Celebrating:

42!! My birthday fell on a very LONG work day (teach all day + parent teacher conferences all evening), but this being my last parent teacher conferences ever was one of the best birthday presents I could give myself!! I did get to celebrate over the weekend as I consumed loads of sushi + raced the St. Paddy’s 1/2 Marathon!!

Love me some sushi…SO YUMMY!!

Attitude of Gratitude:

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!! 🙂
So grateful, blessed, and lucky to have my fave supporting me, encouraging me, and cheering me on in races and life!!
I am so grateful for the sun, bluebird skies, and warm temps for a tank top + shorts while running outside!!
I am grateful for noticing the little things in life…the random heart that the cord of our fan made on the floor by my bike trainer.
I am grateful that the weather is nice enough to rake up all the leaves and play in them with my favorite girl!!
SO grateful my legs and mind were strong allowing me to put together a solid 7 mile run with 1100 feet of climbing!! 🙂
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 my body and mind are strong and they allow me to run 15 miles after a busy day at work!
So grateful that I got some run love with Robin in the sunshine (even if the temps were cold)! I’ve missed my girl time!

How was your month of March?! What were you grateful for last month?! How can you document them in a meaningful way for you?!

What’s up?! – February 2019

February was a mixed bag with LOTS of snow (over 24 inches just in the short month of February) + turning into a hamster running on the wheel, but it was full of LOTS of good things as well. Spring is just around the corner on the calendar…hopefully Mother Nature keeps her eye on the calendar

Training:

I had another SOLID month of training!! I completed 10 minutes of core strength daily + I did not miss one workout last month!! BOOM!!

1000 yard straight swim right where I wanted to be!
My goal was to complete 10×1 minute Z5 repeats before failure. I successfully completed 15!! BOOM!!
I’ve spent FAR TOO MANY MILES here this month, but I’m just grateful that I have an option for running when Mother Nature’s sense of humor doesn’t match mine.

Swim: 24,200 yards (13.75 miles)
Bike: 214 miles
Run: 78.7 miles
Strength: 10 minutes of core daily + various full body strength + some yoga 🙂
Monthly Totals: 43 hours & 56 minute

#explore:

Explore is my focus word in 2019 and I’m happy to be incorporating it into all areas of my life…including my work life. Not only have I been exploring in training and racing this year, but in February, I accepted a new gig! At the end of this school year, I will be starting a new chapter. I am pleased to announce that I will be the Teaching Laboratory Coordinator with the Physics and Astronomy Department at Iowa State University!! I am VERY nervous to embark on a new career (I have been teaching 8th graders for 16 years…change is scary), but I am SUPER excited for this new opportunity and can’t wait to embark on this new adventure!!

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

Listening to:

Coeur Sports Earsplitz Podcast!! Voices (featuring Mike Reilly the voice of Ironman) is SO exciting!! He has called over 400,000 athletes across Ironman finish lines all around the world. The things he’s seen, the stories he’s learned about people and the enthusiasm he brings to each finisher over the many, many years is so exciting!! Just listening to Mike brings a HUGE smile to my face!!

KonaKamps!! Gah!! So many AMAZING podcasts dropped this month that I can’t keep up!! So many GREAT listens listed below!!
Kampsite 1
Jess Bramble Perry (Ironman Arizona 2018)
Kampsite 2
Kampsite 3
Eryn Schmisseur (Ironman Arizona 2018)
Kampsite 4
Katie Colville (Ironman Cozumel 2018)
Kampsite 5

Reading:

The Confidence Code: The Science and Art of Self -Assurance—What Women Should Know by Katty Kay and Claire Shipman is very insightful.

“In The Confidence Code, journalists Katty Kay and Claire Shipman travel to the frontiers of neuroscience on a hunt for the confidence gene and reveal surprising new research on its roots in our brains. They visit the world’s leading psychologists who explain how we can all choose to become more confident simply by taking action and courting risk, and how those actions change our physical wiring. They interview women leaders from the worlds of politics, sports, the military, and the arts to learn how they have tapped into this elemental resource. They examine how a lack of confidence impacts our leadership, success, and fulfillment.

Ultimately, they argue, while confidence is partly influenced by genetics, it is not a fixed psychological state. That’s the good news. You won’t discover it by thinking positive thoughts or by telling yourself (or your children) that you are perfect as you are. You also won’t find it by simply squaring your shoulders and faking it. But it does require a choice: less people pleasing and perfectionism and more action, risk taking, and fast failure.

Inspiring, insightful, and persuasive, The Confidence Code shows that by acting on our best instincts and by daring to be authentic, women can feel the transformative power of a life on confidence.”

Trying Something New:

Thanks to my friend and colleague, Traci, for encouraging me to try something new! We went to Art Ciccotti and made glass heart paperweights. This was my first experience with glass blowing and it was so much fun! I’m already thinking about future glass blowing experiences. 🙂

Carving my glass heart!
The finished product! I think they turned out pretty awesome!

Photo Shoot Time:

I am SO blessed and honored to be a part of the rad Coeur Sports #tigerteam19 mission to encourage, empower, and support women in sport + spread #heartandcourage EVERYWHERE! This year’s theme is to #befierce and remove the leash that may be holding you back and not allowing you to be your best self. It is time to #uncageyourinnerbeast ❤

Because my focus for this year is to #explore, even in training and racing!
#uncageyourinnerbeast
Not only do I love this team, but I love this girl!
These two have two keys to my heart!
“And one day she discovered she was fierce, and strong, and full of fire, and that not even she could hold herself back because her passion burned brighter than her fears!” ~Mark Anthony

Grateful for:

So grateful for being able to run outside in short sleeves in February in Iowa!! This was DEFINITELY NOT the norm this month!!
I’m so grateful to be on #tigerteam19!! My Coeur Sports teammates help me to feel empowered, inspired, connected, loved, and full of joy!!
The Skratch Labs cookies are da bomb diggity!! I’m so grateful for the ease to make these!!
These 3…I love them all!! So grateful for their unconditional love!!
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!!
So grateful for Nick at Vitality Massage for keeping me active and healthy!

How was your month of February?! What were you grateful for last month?! Have you ever tried glass blowing?! 

The Best of 2018

I love looking back and thinking about all of the amazing things that I’ve accomplished and all of the challenges I’ve overcome! 2018 was full of challenges, accomplishments, and FUN!! I’ve reflected for the last 5 years and now it’s time to reflect on 2018! You can look back at my previous posts if you’d like: Best of 2013, the Best of 2014, the Best of 2015, the Best of 2016, and the Best of 2017. Now its time to reminisce my faves from 2018! 🙂

Best race experience?

Ironman Ohio 70.3 was hands down my FAVORITE race this year!! I not only accomplished my #sub6orbust goal, but got to meet and race with so many of my Coeur Sports sisters + cross the finish with Steena!! It was truly one of the best race experiences I’ve ever had!! #blessed

My Coeur runneth over!! I got to meet some of the most inspirational, determined, loving ladies today!! #happycoeur Photo Credit: my fave
So grateful to have Steena by my side as I broke 6 hours, crushed goals, and achieved dreams at Ironman Ohio 70.3!! Thank you Steena for being such a strong, motivating, awesome BADASS!! Photo credit: FinisherPix

Best run?

Running with Steena at Ironman Ohio 70.3!! She ran stride for stride with me, pushing me to a 70.3 PR!! #sub6orbust

The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to Steena who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!! Photo Credit: Danielle Worthington

Best bike?

For me, the ride that stands out the most this year is the one I learned the most from…my first 5 hour trainer ride. It was a VERY tough day for me! Physically I was pushing higher watts for longer durations than I ever had before. Mentally, I WANTED to be riding out on the open roads around the amazing #IMWI bike course, but a gut check put me on the trainer instead. In this process, I learned SO much about how STRONG I truly am both mentally and physically and what I can do when staring adversity in the face! Thanks to Ruth for keeping me going when the meltdown started! ❤

5 hours on the trainer pushed me to a whole new level…physically and mentally.

Best swim?

The first time I went sub 1:30/100 yards in the pool was this year!! While I have seen a sub 1:30/100 yards a few times since then, it has not happened often, but I’m THRILLED every time it does!!

My first 100 yard swim time that is sub 1:30!! #hardworkpaysoff

Best mental focus?

HANDS DOWN…Ironman Louisville!! What a day!! What a race!! I had to dig mentally into places I didn’t even know I had in me!! I was thrown challenge after challenge throughout the day; from Mother Nature providing us with MUCH LESS than ideal weather, to the race directors changing up the swim course 5 minutes before the race was set to start, to the traffic on the bike course that forced me to come to a complete stop (more than once) so I wouldn’t rear end the vehicle in front of me (with wet breaks I might add), to my body when my back cramped up on the run, and others I’m sure I’ve forgotten (or maybe blocked from my memory). Through all of these challenges, I fought the fight and won!! I remained focused throughout the day, stayed strong, and crossed the finish line with complete exhaustion and a smile on my face!!

This sums up my Ironman Louisville race day…cold + wet + windy + challenging + strong = success!! Photo credit: FinisherPix

Best training weekend?

My solo training weekend in Madison, Wisconsin!! I got to spend time on 2 wheels with Steena, I got to push myself out of my comfort zone, and I got to enjoy ALL. OF. THE. HILLS. on a course I LOVE!!

Hard work pays off!! Thanks to my #sub6orbust buddy Steena for pulling me up ALL. THE. HILLS On 2 loops of the #IMWI bike course!! Photo credit: GoPro 🙂

Best training compass?

Coach Kelly with Ever Racing has kept me grounded this year. There have been times this year when I overlooked my successes because I was consumed by the immediate feelings instead of the big picture. Thankfully Coach Kelly called me out on my SH!T and redirected my focus!! I would not be where I am today without her structure, focus, guidance, feedback, support, accountability, motivation + so much more! She has helped me to become a better, #everstrong athlete and person every day! I am forever grateful to her and so glad we have a strong relationship built on communication and trust!! I am excited to see how far we go in 2019!!

Best enCOEURaging moment?

Getting this text message from my sister after Ironman Louisville completely melted my heart!! I am SO excited that my 10 year old niece wants to do an Ironman with me one day in the future!! You never know who you are inspiring!!

Best nutritional find?

Infinit Nutrition has been a game changer for me this year!! Ironman Louisville was my first Ironman race that I did not bonk, have GI issues, or end up in the med tent with hyponatremia or dehydration. With 6 Ironman finish lines under my belt, I think I MAY have finally dialed in my race day nutrition!! 🙂

Best new gear?

My Normatec Recovery boots are da bomb diggity!! They have helped me recover from intense training + provided Basil with an inflatable pillow 😉 We are both in love with them and use them often!!

“I love my inflatable pillow Mama” ~Basil
So grateful for Normatec! #recoveryisimportant

Best supportive role?

Chasing my fave around while he ran the Twin Cities Marathon the week before I raced Ironman Louisville. I am SO PROUD of the hard work, dedication, perseverance, and PR race that he put up!! High five (or ten) to my fave!!

SO FREAKING PROUD of my FAVE!! HE CRUSHED IT!! Setting a new PR in a time of 3:33:05 at the Twin Cities Marathon!! 🙂

Best way to stay healthy?

Obviously eating healthy + sleep are super important, but to help me get a better understanding of how I can recover smarter, I decided to monitor my blood work with the help of Inside Tracker. I have learned so much about different biomarkers + how they can impact my training, recovery, sleep, etc. Knowledge is power!!

#blooddontlie

Best piece of racing advice you received?

I know this has been my best piece of racing advice for a few years, but that is because I have not found anything better to remind me of my race day “job” and what I need to do to achieve success. Race day can be a mixed bag (hello Ironman Louisville), but this advice works no matter what the conditions and the day bring:

“Be calm; focus on what you are going to do. Don’t get distracted, don’t get overwhelmed, take it all as it comes. You are ready for this; you’ve prepared for years. This is it, your time to shine. Go forth with all your powers. Go forth with everything in you. Make it work.” ~Lynne Cox, “Swimming to Antarctica: Tales of a Long-Distance Swimmer”

IMG_3610

Most inspirational athlete?

There are so many that I can’t pick just one! Everyone is on their own, unique journey and I am inspired by them all. My Coeur Sports sisters inspire me EVERY. SINGLE. DAY! I’ve also been SUPER inspired this year by friends who finished their first Ironman. By friends who attempted their first Ironman, but didn’t meet cutoffs. By friends who did their first triathlon this year. By people who have survived an accident and are still training + racing. By people who fight disease and keep training + racing. By people who challenge themselves and try something new. By people I haven’t met yet and people I see everyday! There are far too many people who inspire me to pick just one!

Best support crew?

Hands down…Tim, Dad and my sister, Abbie! These three pushed me through during some VERY challenging times at Ironman Louisville. They were up EARLY on race morning to help me get to transition. They were patient with the process of all of the race morning shenanigans…even in the cold + rain + wind. They were in all of the right places at all of the right times during the race encouraging me (and SO many others) to keep moving forward when it would have been SO. MUCH. EASIER to throw in the towel and call it a day. Tim got all of my race gear while I was out on the run to save time. They cheered, photographed, and spread love to me and other athletes throughout a REALLY long day! There are not enough hugs and kisses for each of you! Thank you! Thank you! Thank you! Love you all so much! I couldn’t have gotten to this finish line without your unwavering encouragement and support!!

My cheer squad on the second loop!! Tim, Abbie, and Dad (left to right) chasing me up the hill into LaGrange! I made it back to them!

If you could sum up your year in a couple of words, what would they be?

Strong, courage, believe, fun!!

Tell me about your 2018 year!! What are your “bests” from 2018?!

Aligning My Actions with My Goals

My focus in 2018 has been on better aligning my actions with my goals. It’s no secret…I have a dream of someday qualifying for the Ironman World Championships in Kona. To get myself closer to this dream, I set goals for myself at the start of each season and again before each race. Sometimes I achieve success by reaching these goals and other times I fall short, but I always learn something that can better prepare me for the next training session or race.

I was on a mission this year to achieve my #sub6orbust goal at Ironman Ohio 70.3. Thanks to Steena for running stride for stride with me during the entire 13.1 mile run and pushing me those last two miles so I could achieve my goal!

The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to my Coeur Sports teammate/sister, Steena, who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!

I also set myself up to go sub 13 hours at Ironman Louisville. While I didn’t achieve this goal, I am confident that if conditions and circumstances were different on that day, I definitely would have.

This sums up my Ironman Louisville race day…cold + wet + windy + challenging + strong = success!! Photo credit: Finisher Pix

What have I done to better align my actions with my goals this year?

  1. I work hard! I #showup and give everything I have at that moment for each workout. Staying present + focused on the current interval, current workout, and current mindset/attitude.
  2. I recover harder! I make sure to properly rehydrate and refuel immediately post workout, sit in my Normatec Recovery boots, get a massage every 2 weeks (thanks Nick with Vitality Massage), see Dr. Chris at Team Chiropractic as niggles arise, and prioritize sleep by getting at least 8 hours EVERY night! Consuming Breakthrough Nutrition’s Goodnight formula + magnesium before bed also helps me get some solid REM + deep sleep.
  3. I #trainthebrain…I think this has brought me the most success and what I am the most proud of in 2018!! When faced with adversity, I overcame!! I truly am SO much stronger than I ever thought!! Focusing on an attitude of gratitude, keeping positive, and smiling through the pain/discomfort in training and racing has brought me huge success this year!!
  4. I eat healthy!! I stick with whole foods as much as possible and save indulgences for rare occasions!! 🙂
  5. I communicate with Coach Kelly (giving her meat is ALWAYS better than bare bones)!! I’m so grateful when she calls me out on my SH!T and makes me reflect and think about my training, my mindset, my training/life/work balance, etc.!! #everstrong
  6. #courageovercomfort…when you step out of your comfort zone, this is where the magic happens!! There has been sweat (lots of sweat), pain, blood, blisters, chaffing, black toenails, and tears (LOTS of tears…Thanks Ruth for pulling me out of some low places while on the trainer) in training this year. Overcoming this discomfort often requires lots of courage to push outside of my comfort zone, but it is TOTALLY worth it!! #magic
  7. Attitude of gratitude…focusing on ALL things to be grateful for during highs and lows. There is always something to be grateful for…even when you are deep in the pain cave and riding the struggle bus. I have intentionally been finding things to be grateful for during training + racing. Gratitude has taken me so much farther than I ever thought possible.
  8. #believe…when you truly believe deep down to the depths of your soul, you can accomplish ANYTHING!!

What additional tips do you have to better align your actions with your goals?! What have you done to better align your actions with your goals this year?! What can you do to better align your actions with your goals in 2019?! 

3 weeks ’til #IMLou – knocking out the workouts

With last week in the rear view mirror, I only have one more big week before the taper for #IMLou begins!!

Swim: 6500 yards

3K swim…what a great way to start the day!!
Capping off the week with more yards in the pool!

Bike: 74.4 miles

Easy recovery spin on the bike!
LONG, focused ride on the trainer…leg crusher!!
Recovery ride post long run!!

Run: 27.3 miles

Treadmill miles with speed work!
Starting Friday off right…with my fave by my side for some morning miles!!
Knocking out the workouts one at a time!
Running with such a #happydog makes me have a #happyheart!! #basillovesrunning
Following the run plan!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 13 hours & 34 minutes

Quote of the Week:

“When it gets tough, put on your boxing gloves.” ~unknown

Attitude of Gratitude:

The sunrise was so stunning!!
Grateful to Nick at Vitality Massage for keeping me healthy!!
Love the Coeur Sports Kona kit design!!
Only one way to refuel post long workouts…SUSHI!!
Grateful to have my legs squeezed by my Normatec boots post long + tough workouts!
Race numbers are here for IMLou!! I’m so grateful my body and mind allow me to do this crazy + fun sport!!

How was your week? What were you grateful for last week?!