2021 week 41: flexible

If you remember from week 40, I ended the week sleeping on the couch with Jersey right off the bike…I needed sleep. Well, that carried over to start the week last week. I needed sleep, so I took some time off work early in the week and slept (nearly 12 hours on Monday night and nearly 11 hours on Tuesday night), which set me up great for workouts later in the week. I know that if I continue to push myself instead of rest + sleep, I am setting myself up for failure (injury, not hitting intervals, risking over training, etc.), so I almost always listen to my body and give it the sleep it craves. I decided to be flexible in my process and re work my plan for the week to give my body the rest it was craving.

Quote of the week:

“Be clear about your goal, but be flexible about the process of achieving it.”

~Brian Tracy

Swim: 11,000 yards

Friday I had a GREAT swim after work! Not only did I put up some AMAZING paces, but I also took time to play in the water (which is something I haven’t done nearly enough of lately).

  • Warm up:
    • 200 swim
    • 200 drills
    • 4×50 descending (10 sec rest)
  • Main Set:
    • 3 times through (start hard and make each set harder/faster/stronger than the last set)
      • 100 (10 sec rest)
      • 200 (15 sec rest)
      • 300 (20 sec rest)
    • 100 kick (with fins)
    • 300 pull (with buoy, paddles, and ankle band)
  • Cool Down:
    • 200 any stroke
Lately my swims have been all business, so it was WAY past time to bring the fun factor back! Oh don’t worry…I took care of business before playing Friday! ⚡️🔥

Bike: 48.9 miles

I stayed on the trainer last week for all of my bike workouts. I nailed some workouts and struggled with others, but I showed up, gave my best, and learned along the way.

Endurance efforts with surges in power to wake the legs up and fatigue them a bit before a 10 mile run off the bike! ⚡️

Run: 33.5 miles

Being just under 5 weeks to race day, I am ramping up the mileage and had some great runs last week. Some solo, some with my #1, and some with my favorite girls.

I GET to challenge myself and push my limits as I enter into peak training! Enjoying the process and excited to see what I can do on race day! #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 7 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Petting horses after running…Why not?!
Getting all the sleep!
“Mom, make room for me!” ~Jersey
Jersey loves the Normatec Recovery boots
Doing my civic duty by voting for city council + school board at a satellite site.
I have been at a loss for words on how to accurately describe how grateful I am to represent Coeur Sports for year 8 in 2022. This is more than a team. It’s a family! 🥰
Getting to swim/bike/run all in one day… #happyheart 🥰
So grateful that Basil loves to run and shared a few miles with me Saturday! 🐶🥰
So grateful that Jersey loves to run and shared a few miles with me Saturday! 🐶🥰
#SundayFunday included a farm ninja obstacle course, zip lines, hay rides, a corn maze, and quality time with some of my favorite peeps! 💙💛
The farm ninja obstacle course was a fun challenge on Sunday!

What were your highlights from week 41 of 2021?! When you find yourself exhausted, do you give your body the sleep, rest, and recovery it needs?!

2021 week 40: not according to plan

Last week I had multiple workouts that didn’t quite go according to plan. I showed up, I gave my best, but my best didn’t allow me to “achieve success” on that day. But you know what?! That is ok! I learned a lot in the process and that learning means I didn’t fail…It actually means I succeeded…just in a different way!

Quote of the week:

“Most things don’t go exactly as planned. That’s why it is a plan…not a certainty”

~unknown

Swim: 5700 yards

Friday I did a swim that I’ve done before and is one of my favorite workouts, but it didn’t go according to plan. This is what the workout looked like:

  • Warm up:
    • 100 kick with fins
    • 100 pull with buoy, strap, and paddles
    • 100 swim
    • 4×100 descend (times should descend as effort increases) (20 sec rest)
  • Main Set:
    • 3 x 800 (30 sec rest) – start fast and make each 800 faster than the last
  • Cool Down:
    • 200 any stroke

I started my 800s strong and focused my mind on the following intentional thoughts that keep me strong throughout:

  • I set goals on purpose and with purpose.
  • I will always fight until I achieve my goal.
  • I achieve every goal I set for myself.
  • I am a strong and confident endurance swimmer.

My first 800 was strong! My second 800 was faster (averaging 2 sec/100 yards faster than the first 800)! I was super pumped to crush the third 800, but I changed my thinking before starting the third 800. Instead of focusing on those intentional thoughts that kept me strong during the first 2x800s, I focused on key body questions for each 100 yards (I focused on one question per 100 yards for each of the first 400 yards and then repeated them for the second 400 yards):

  • Am I extending my arms?
  • Are my elbows high?
  • Am I rotating?
  • Am I kicking with purpose?

Focusing on the key body questions turned out to not be the best decision as my third 800 was 6 seconds slower than my second 800. What I learned for next time is that I will keep my focus on the intentional thoughts as those definitely served me better.

While some people have entered their off season, I am in peak training…not only putting in the physical work, but doing the mental endurance work too! #LFG ⚡️⚡️⚡️

Bike: 211 miles

Thursday I got to ride outside after work. It was such a glorious day! So grateful for the opportunity to still be riding outside!

Living my best life!

The end 💙💛

Over the weekend, I had a double brick planned…4 hour ride + 40 minute run off the bike on both Saturday and Sunday. I took these workouts to the trainer/treadmill as I had to start early on Saturday to get to Isabella’s swim meet during early afternoon and Sunday there were rain chances on and off all day that I wanted to avoid. Saturday was a great workout, but I didn’t do the best of refueling/rehydrating/recovering afterwards as I went directly to the swim meet. This may have impacted the poor workout on Sunday. During hour 3 on the bike, my legs completely quit turning over. I tried riding in zone 1 for a bit, but just couldn’t get the legs to turn over no matter how much mental focus/energy I gave. So…instead of trying to force my legs to move when they wouldn’t, I hopped off the bike at 3 hours and 13 minutes, changed into dry clothes, downed a protein smoothie, laid down with Jersey, and immediately fell asleep.

Not all workouts go according to plan. Sometimes the legs stop turning over and no amount of mental “pushing” can change it…so sleep + snuggles while still sweaty will make the legs stronger for tomorrow. 💙💛

Run: 28.2 miles

Wednesday I had a split run day, with 7 am miles and 8 pm miles. My #1 and I ran together in the morning at an endurance pace (so proud of him for running his longest distance since December) and I ran solo in the afternoon. While it was super humid in the morning, it was also cool with no wind, very few hills, and I was not very focused mentally. The afternoon was much the opposite…it was still humid (though less than those early am hours), but much warmer with strong winds, lots of hills, and my mental focus was on 🔥! I was super pumped to have a much stronger run in the more challenging afternoon conditions!

Celebrating because my 8 mile pm run averaged 34 seconds per mile faster than my 7 mile am run. #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 10 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to run in areas I haven’t run in a LONG time kept things fun and fresh!
Thank you Nick, with Vitality Massage Ames, for keeping me healthy so I can continue to do what I love!
Awww yeah!! Any day I get to swim/bike/run in the same day is an amazing day!
So grateful I got the opportunity to watch Isabella crush it at her swim meet!
This girl! I love her so much! Even when she kills critters and brings them to us.
So grateful for an opportunity to see + chat with friends on Saturday morning while riding!
Getting my Normatec Recovery squeeze on!

What were your highlights from week 40 of 2021?! What do you do when things don’t go according to plan?!

2021 week 39: try something new

Last week I started to dial in the final preparations for Ironman Arizona and I’m feeling confident going into this last big block of training.

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: 6800 yards

Sunday I did a new swim workout that challenged me in a different way and it was awesome! I loved it! It’s fun to mix things up and try something new!

“If you always do what you’ve always done, you’ll always get what you’ve always got.” ~Henry Ford ⚡️
  • Warm up:
    • 400 swim (20 sec rest)
    • 300 pull (20 sec rest)
    • 300 as 25 drill/25 swim (20 sec rest)
    • 300 build by 100s (20 sec rest)
  • Main Set:
    • 4 times through:
      • 200 100% effort (20 sec rest)
      • 150 85-90% effort (20 sec rest)
      • 100 100% effort (20 sec rest)
      • 50 85-90% effort (20 sec rest)
      • 100 50-60% effort (20 sec rest)
  • Cool Down:
    • 100 any stroke

Bike: 124 miles

Saturday we got out for 100+ miles on the open roads. When we set out at 8 am, it was cloudy, calm, and cool. As we rode north, the fog REALLY built in making the visibility far less than 1.0 mile. We decided to change our route so we would ride out of the fog and make it safer for drivers to better see us.

Sometimes the route you plan has an unexpected detour.

How do you handle the detour? Do you let it mentally tear you apart and throw in the towel? Do you roll with it and do some creative route adjustments?

Saturday we did some creative route adjustments on our 100+ mile ride, which turned out to be absolutely wonderful!

As Vanessa Faye Foerster says, “How might a different choice propel your performance?
What would be possible long term if you trained for adversity now?”

Train for adversity! Don’t let the detour derail you! Roll with it! You just may find out how wonderful it really was!

Run: 23.5 miles

I had some good runs with the family early in the mornings last week, but the run I’m most proud of was my 5 mile run off the bike on Saturday. I kept a strong pace off the bike and honestly felt like I could have run that pace for many more miles. It was such a great feeling!

Yay for miles with one of my favorite running buddies! She had so much fun chasing squirrels on our run!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 15 hours & 13 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

So happy to get to support our niece, Isabella, at her cross country meet.
Any day I get to swim, bike, and run its a great day!
So grateful to get to support our niece, Laylah, at her volleyball game.
Getting my recovery on right with the Normatec Recovery boots!
I love me all the puppy snuggles!

What were your highlights from week 39 of 2021?! Do you like trying new things?!

2021 week 36: bittersweet

Last week we prepped for nearly 2 weeks off from work and had loads of fun in Madison, Wisconsin around Ironman Wisconsin race weekend. Since 2010, we have been in Madison the weekend after Labor Day every year (minus last year…hello Covid) for Ironman Wisconsin. We have volunteered, raced, spectated, cheered, supported, and loved every minute of what feels like a hometown race. We are sad to see the race date change to June starting in 2022 as we will no longer be surrounded by the IMWI experience. With the Ames Triathlon on the same weekend in June, our priorities will be elsewhere. Leaving Madison this time was bittersweet. Here is a flavor of week 36!

Quote of the week:

“Life can be bittersweet, but only you control the sugar.”

~Michelle Parsons

Swim: 0 yards

Sadly I didn’t get any swimming in last week. The timing of life and the pool schedule just didn’t mix.

Bike: 109 miles

Friday we got to ride on the Ironman Wisconsin bike course. I didn’t have working batteries, so I don’t have data to show for our ride, but sometimes those are the best rides! Ride free! We had to take a detour in the first 5 miles as part of the bike course is being resurfaced. This allowed us to climb new peaks and descend into new valleys. It was a fun new challenge! Oh…and that hill climb on Kollath made Barlow feel like a vacation for those of you familiar with the Barlow climb. 😳

Challenge yourself! The more fires you experience, the more fireproof you become! 🔥

Run: 24.8 miles

Saturday morning we ran on a large part of the IMWI run course. This is such a fun course. Running down State Street and along Lake Mendota…so many wonderful memories from racing here in years past.

“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw

Creating calm, peace, gratitude, and joy along Lake Mendota Saturday morning with my fav before the excitement and whirlwind of volunteering/spectating at IMWI.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 40 minutes
30 minutes of yoga

Attitude of Gratitude:

“As you have bigger goals, you have to be willing to expand on your belief for the next future version. 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!” ~ Vanessa Faye Foerster

Grateful for more miles to PRACTICE how my future self acts, thinks, and feels on race day! ⚡️⚡️⚡️#LFG #fun #gratitude #joy
Squeeze me! Squeeze me! Normatec Recovery
Thank you Nick for working out the kinks so I can take time off work to play! Vitality Massage Ames
Getting to drink Karma Kombucha…OMG! YAAASSSSSS!!
So many shenanigans with my fav on the IMWI bike course.
Meeting up with my Coeur Sports sisters!
I have been in the change tent at Ironman Wisconsin since 2010 except for years I raced (2011, 2014, and 2016) and last year (hello Covid). See ya later Ironman Wisconsin! 🐮 ❤️
Ian’s pizza is a MUST when in Madison!
Sunday was bittersweet as it marks the end of a chapter. With the race moving to June in 2022, it is time to pass the Captain badge off to the next amazing Women’s Change Tent Captain. 🐮 ❤️

What were your highlights from week 36 of 2021?!

2021 weeks 34 and 35: new adventure

The last two weeks we took on a whole new adventure…we became pseudo parents to our 13 year old twin nieces. Mad respect to all you parents juggling everyday and to those of you flying solo, you deserve an award! Their mother (my sister) has taken a new job here at the university and she started yesterday. By having the twins live with us for the last 2 weeks, they were able to start the school year down here instead of transferring schools 1.5 weeks into the school year. This was definitely the best decision for them and we are excited to have them live by us permanently so we can spend more time with them. Since the last two weeks were full of other responsibilities, I am wrapping the last two weeks into one post.

Quote of the week:

“Say yes to new adventures.”

~Unknown

Swim:
Week 34: 6500 yards
Week 35: 5800 yards

Thursday, September 2 I almost didn’t show up for my swim. I was intimidated by the workout. I was tired from Wednesday’s long run. I was carrying extra fatigue from life. It was a cool day and I knew I’d be cold after swimming outdoors. I had a whole list of excuses.

I decided to show up for myself. I reminded myself I’ve done this workout many times before. I reminded myself that I set goals on purpose and with purpose. I decided to stop comparing my current self to my past self. I decided that the paces don’t matter as long as I’m giving my best effort. I decided to take advantage of one of the last outdoor swim opportunities of the season. I decided to be present in this moment/this interval.

Changing my thoughts to be intentional changed the outcome of this swim. 100s to failure or 20×100 whichever came first turned out to be 20 strong, solid, consistent 100s! Intentional thinking works!

  • Warm up:
    • 300 swim (20 sec rest)
    • 200 pull (20 sec rest)
    • 100 kick (20 sec rest)
    • 100 easy (20 sec rest)
  • Main set:
    • Swim as many 100s HARD as possible. The pace should be +/- 3 seconds from the average of the first 5 x 100s (20 seconds rest). If you successfully complete 20 x 100, move on to the cool down
  • Cool down:
    • 200 any stroke
Thank you Vanessa Faye Foerster for teaching me the mental skills to learn from failure, believe in me, own my successes, and achieve the unimaginable! ⚡️⚡️⚡️ #LFG

Bike:
Week 34: 69.8 miles
Week 35: 110 miles

Sunday, September 5 we got outside on two wheels for the first time in far too long! I needed those 80 miles on the open roads with my fav + sunshine more than I ever expected!

Dig in and go for it today because you have no idea what tomorrow will bring you! ⚡️⚡️⚡️ #LFG

Run:
Week 34: 9.19 miles
Week 35: 24.8 miles

Wednesday, August 25 I GOT to run/walk with my niece, Isabella, for the first 2.5 miles. It was 99F outside, so we took it easy and walked when we needed to. After dropping her off at home and drinking all the water, I headed out to complete the last 4.5 miles solo. It was so nice to GET to run with her! I’m definitely looking forward to more of these adventures in the future.

Turn your fears into new adventures and uncertainty into curiosity. Be open to creating the story of your goals and dreams. ⚡️

Change can be scary, but it can also be exciting. Feel all the feelings and then direct your thoughts towards the feelings that serve you! ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals:
Week 34: 9 hours & 12 minutes
30 minutes of full body strength training
Week 35: hours & minutes
55 minutes of full body strength training

Attitude of Gratitude:

Thankful I got to swim, bike, and run today!
So excited to have these two live a few miles away from us!
Happy belated birthday to one of our favorite people! So glad we got to celebrate you, Marjorie! Oh…and thanks for making your own cake. 🤪
I love all the snuggles with our baby girl! 🐶🥰
Dog party?! Yes please! Just a few of our neighborhood friends! 🐶🥰
Another great day of swim, bike, run love!
Grateful that I can find a way to knockout a 16 mile run amongst the chaos. Thanks to the Iron Hippie for his support in all of this!
Teaching these two how to ride the city bus!
Jersey was SO happy to get to play volleyball!
Happy 9th birthday to our sweet Basil! Oh…don’t fool yourself, she has a bit of sass in her too, but we love all of her sweetness and sassiness! 🐶🥰
Getting my squeeze on in my Normatec Recovery boots after 80 miles of #bikelove.

What were your highlights from weeks 34 & 35 of 2021?! What new adventures have you said yes to lately?!

2021 week 32: challenge yourself

Last week I got to challenge myself in a whole new way with some back to back racing over the weekend. I raced a local sprint triathlon on Saturday and followed it up with a local Olympic-distance triathlon on Sunday. I pushed hard in both races. Saturday I finished 1st overall female (with only 5 men finishing before me) and Sunday I finished 2nd overall female (with the only female finishing before me being a professional triathlete). I will have race reports up soon, so stay tuned!

Key takeaways:
-I GET to do this sport
-I GET to decide how I show up
-I set goals on purpose and with purpose
-I LOVE a good challenge
-I am incredibly grateful that my body allows me to do this
-smile and ALWAYS have fun
⚡️⚡️⚡️

Quote of the week:

“Challenge yourself; it’s the only path that leads to growth.”

~Morgan Freeman

Swim: 2506 yards

The only swimming I did last week was while racing.

SOOOO ready! LFG ⚡️

Bike: 37.2 miles

The only biking I did last week was while racing. Saturday’s race was super flat, but Sunday I got to climb Twister Hill (where the movie Twister was filmed) twice. Anyone who thinks Iowa is flat should come climb Twister Hill with me! 🤪

LFG! ⚡️
Photo credit: Dave Mable

Run: 15.5 miles

I did do a hill repeat run on Monday last week, but then didn’t run again until race weekend. It was good to save the legs a bit to see just how hard I could push them. Saturday’s race was super flat, but Sunday I got to climb a big hill twice. It was good physical and mental training for Ironman 70.3 Worlds coming up next month!

So much heart and courage running into that 2nd place finish!
Photo credit: Dave Mable

Strength Training: 15 minutes of core strength daily

Weekly Totals: 7 hours & 16 minutes
30 minutes of full body strength training

Attitude of Gratitude:

I love all the snuggles! 🥰🐶
So grateful to Nick with Vitality Massage for getting me race ready!
Look at this gorgeous sunrise that greeted us on Saturday morning.
This was my first time stepping up on the top step of a podium to take the overall female win!
Photo credit: The Iron Hippie
Taking 1st at the Twin Lakes Sprint Triathlon on Saturday! 🥳
Getting to squeeze and race with my Coeur Sports sistas!
That 2nd place medal at Bluff Creek
Photo credit: The Iron Hippie
Taking 2nd at the Bluff Creek Olympic-distance Triathlon on Sunday! 🥳
Thanks to the ISU Physics club for volunteering at the Bluff Creek Triathlon on Sunday!
Photo credit: The Iron Hippie

What were your highlights from week 32 of 2021?! Have you ever raced back to back?! If so, what did you learn?!

2021 week 31: seek challenges

Last week I got back into structured training as I build into these next 5 weeks toward Ironman 70.3 World Championships and 14 weeks to Ironman Arizona. It feels good to be pushing my limits again and challenging myself in new ways.

Quote of the week:

“Only when we seek challenges can we hope to find the best in ourselves.”

~Robert Rodriguez

Swim: 8796 yards

Thursday when I got in the water to complete my swim, I felt so sluggish and had thoughts that this swim was not going to go as planned. I decided to change my focus to my effort and form because I set goals on purpose and with purpose. I will always fight until I achieve my goals. Thursday required a little more fight and a lot more focus, but it totally paid off with each set faster than the last.

“Never give up, for that is just the place and time that the tide will turn.” ~Harriet Beecher Stowe ⚡️🔥
  • Warm up:
    • 200 swim
    • 200 drills
  • Main Set:
    • 4×50 descending (10 sec rest)
    • 3x[100 (10 sec rest), 200 (15 sec rest), 300 (20 sec rest)] Descending sets (each set should be faster than the previous set
    • 100 kick
    • 300 pull
  • Cool Down:
    • 200 any stroke

Bike: 166 miles

Saturday and Sunday I rode on the trainer to climb ALL of the HILLS! Saturday I rode 70 miles and covered just over 5500 feet of elevation gain on The Mega Pretzel route on Zwift. Sunday I rode 68 miles and covered just over 4500 feet of elevation gain on The Pretzel route on Zwift. That is 10,000+ feet of climbing in 118 miles and buckets of sweat in 2 days. What a great way to prep for Ironman 70.3 World Championships!

I’d have to ride only hill repeats for days to get that kind of elevation gain here! 🤣

Run: 24.9 miles

Monday I ran hill repeats. I was going to do this before work, but with the poor air quality due to the smoke in the air from the Canadian wildfires, I decided that doing it after noon (when the air quality was to improve a bit) would be a wiser option. Bonus…it would also be a bit warmer and a gorgeous afternoon…nothing like the heat we had last week! There was still smoke in the air, so I probably should have done the hill repeats on the treadmill, but I just couldn’t resist the beautiful afternoon weather!

Hill repeats are in the training calendar on repeat for the next 6 weeks in preparation for all the hills in St. George at the Ironman 70.3 World Championships. I love a challenge! #LFG ⚡️🔥

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 15 minutes
3×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

So grateful that we don’t have the wildfires here, but the smoke from those fires in our area sure make for some beautiful sunrises.
So grateful I got to spend some time with my Coeur Sports sister, Courtney, and her husband Ron while they were visiting from DC!
Thank you Nick with Vitality Massage Ames for keeping me healthy and active!
Thanks Sim for my wonderful surprise!
Cupping…ouch! Grateful it helps and gets me back on track!
Any day I GET to swim/bike/run in the same day is a great day!
Getting to run with friends in cleanish air is always better!
Getting my Normatec Recovery squeeze on with all the snuggles! 🥰🐶
My little snuggle bug! 🥰🐶

What were your highlights from week 31 of 2021?! How do you challenge yourself?!

2021 week 29: race week

Last week was race week for Ironman 70.3 Ohio. I will get a full race report put together, but for now, my race was not what I had trained for, but it was the race I was given. I am incredibly grateful that I got to cross another finish line and had the privilege of racing.

Quote of the week:

“There will come a day when I can’t do this. Today is not that day.”

~Unknown

Swim: 6509 yards

Raise your hand if you’re ready to race this weekend!

Bike: 95.3 miles

So grateful to get to spend time with my Coeur Sports teammate, Akira, on Saturday before the race.

Run: 18.0 miles

Running with my fave in Springfield, OH was one of my favorite runs last week.

Strength Training: 15 minutes of core strength daily (except race day)

Weekly Totals: 12 hours & 31 minutes

Attitude of Gratitude:

Thank you Vanessa for these beauties!
Thank you Nick, with Vitality Massage, for getting me race ready!
Good race juju from Coeur Sports.
My cup runneth over! So many hugs from my Coeur Sports sisters on race weekend!
Thank you to our support system! You all are the BEST…and make me smile!
We have the BEST home stay in Ohio! Thank you so much Kimra!

What were your highlights from week 29 of 2021?!

2021 week 28: no place like home

Last week I put some finishing touches on my training before Ironman 70.3 Ohio. But the highlight was that we got to go back home home to visit my parents for the first time since September 2019! So grateful for the opportunity to be back at home!

Quote of the week:

“There’s no place like home.”

~Dorthy from the Wizard of Oz

Swim: 11,180 yards

My favorite swim last week was on Saturday morning. Dad took us out on the lake and boated beside us while we swam nearly 3 miles along the shores of West Lake Okoboji. Thank you Dad! You’re the best!

Seize the opportunity!

So grateful for nearly 3 peaceful miles of #swimlove at home home in Okoboji. ⚡️🔥

Bike: 79.8 miles

Wednesday was my last big workout before beginning the taper for Ironman 70.3 Ohio. I had a triple brick on the schedule. Thanks to thunderstorms, I completed this entire workout on the trainer/treadmill.

That glow and glistening look comes with hard work and committing to the discomfort as I put some finishing touches on this bold journey to the Ohio 70.3 finish line. The hay is in the barn and I’m ready to light a massive fire this weekend! #LFG ⚡️🔥

Run: 28.0 miles

Monday I had 14 miles after work. It was humid, but thankfully not blazing hot or sunny. After a 3 mile warm up, it was time to start picking up the effort. This increase in effort led to some paces I’m very proud of! 🔥 I didn’t want to go out the door for this run…my mind just wasn’t in it. Thankfully during the warm up I was able to redirect my thinking to my intentional thoughts and ended up with a great + solid run!

“I set goals on purpose and with purpose.” ⚡️🔥

Strength Training: 15 minutes of core strength daily

Weekly Totals: 15 hours & 19 minutes
30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

All the snuggles! 🥰
Grateful that my body allows me to do this! Triple brick in the bank! ⚡️🔥
Getting my squeeze on post triple brick. Thank you Normatec Recovery!
More snuggles! 🥰
WUT?! I got a rolldown slot to Ironman 70.3 World Championships! #soexcited 🥳
Happy early birthday to the Iron Hippie! 🥳 #firealarmwentoff
Thank you Dad for boating next to us for safety! 💙#happyheart
Being on the water is my happy place! Love, love, LOVE! 🥰
My heart is full!

Morning swim with my niece, Isabella, and the Iron Hippie in West Lake Okoboji. 💙💛
Some family miles by the lake in Okoboji before heading back home. 💙💛

What were your highlights from week 28 of 2021?!

2021 week 27: build

Last week was focused on continuing to build my engine so it is primed and ready for Ironman 70.3 Ohio in just 2 weeks! Eeeekkk…how are we only 2 weeks away from race day?!

Quote of the week:

“Today is your opportunity to build the tomorrow you want.”

~Ken Poirot

Swim: 8615 yards

Tuesday I had a rock solid swim! I was consistent, I was confident, I played chase in the water…it was SO, SO awesome!

  • Warm up:
    • 300 kick with fins (20 seconds rest)
    • 300 pull (20 seconds rest)
    • 300 swim (20 seconds rest)
    • 4×100 descending paces/increasing effort (20 seconds rest)
  • Main Set:
    • 2×800 Z4 effort (30 seconds rest)
    • 400 Z4 effort (30 seconds rest)
  • Cool down:
    • 100 any
How long do you let yourself stay in the discomfort?

The discomfort is part of the journey. It opens the door to new possibilities and adventures. The discomfort is where the growth + magic happens. Don’t shy away from the discomfort. Chase it! Embrace it! Own it! #LFG ⚡️🔥

Bike: 141 miles

Thursday we rode our first century of 2021! It was such a great day! The weather was perfect, the roads were open, and the heart was full!

What a great day to be on 2 wheels! Live life out loud and to the fullest! The open roads make me feel alive! I’m so grateful to get to feel alive for 100 miles Thursday! ⚡️🔥

Run: 19.4 miles

Friday was a double run day! We haven’t had much rain this year and are in a drought, so the 2+ inches of rain we got Thursday evening through Saturday morning were much needed. BUT these storms put me on the treadmill for both my 7 mile am run and my 8 mile pm run.

Same effort + same average HR for both runs = well oiled Diesel engine ⚡️🔥

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 13 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Thank you to Nick, with Vitality Massage Ames for keeping me healthy and active!
#1stCenturyOf2021
All the snuggles…she can’t keep her eyes open and refuses to lay her head down. #puresweetness
Sunday I got to cheer the Iron Hippie on to a 3rd place podium finish at the Iowa Games Sprint Triathlon. Boom!

What were your highlights from week 26 of 2021?!