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.”


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!
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?!

2021 week 26: fire in my heart

Last week I started my last build into Ironman 70.3 Ohio, which I am SUPER excited about. Ironman 70.3 Des Moines lit a fire in my heart and I am ready to buckle down and excited to put it all out there in 3 weeks!

Quote of the week:

“Each one of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.”

~Mary Lou Retton

Swim: 8418 yards

Thursday morning I swam Ironman 800s in the 50 meter pool and crushed this swim! My first 800 was 16:21.7 (2:03/100 m average pace). My second 800 was 16:06.1 (2:01/100 m average pace). My last 800 was 15:41.0 (1:58/100 m average pace). I feel really good about this swim as my average pace for my 1.2 mile swim at IM “70.3” DSM was 2:12/100 m. Time to translate this swim to my next race!

  • Warm up:
    • 200 swim
    • 200 kick
    • 200 drills
    • 200 pull
    • 200 swim
  • Main Set:
    • 3×800 descending (1 min rest)
#intentionalthinking REALLY works! 3×800 m descendings today…when you start strong, it’s important to keep the focus so you can improve with each one. My last 800 meters was 40 seconds faster than my first this morning. ⚡️🔥 #LFG

Bike: 198 miles

Saturday and Sunday we rode 71.3 miles each day! We chose to ride the same route both days to compare effort (power output). We had more wind on Sunday, but were done well before noon.

Saturday’s 71.3 miles on the open roads!
Sunday’s 71.3 miles on the open roads!

Run: 21.0 miles

Wednesday was a double run day! My 7 morning endurance miles were a struggle, but I was so grateful to have help from friends in very soupy conditions. My 3 afternoon solo miles at a 🔥 pace in the heat of the day were AMAZING. Moral…don’t allow one “bad” workout alter your plans…you just never know what’s around the next corner!

#intentionalthinking works! #LFG ⚡️

SUP: 0.96 miles

So grateful for any amount of time I get to spend on the water!


Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 5 minutes
2×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

Grateful to have qualified for Age Group National Championships! (No…I won’t be racing as there are no slots open.)
Getting to swim, bike, and run in one day… #happyheart
Thank you Robin for running some miles with me!
Getting my squeeze on in my Normatec boots while getting all of the snuggles from our baby girl!

What were your highlights from week 26 of 2021?! What lights the fire in your heart?!

2021 week 25: race week

Last week was race week of a different sort. As race organizers for the Ames Triathlon, we were in the finishing stages last week as we kicked off the race on Sunday morning.

Quote of the week:

“OMG! OMG! It’s race week.”


Swim: 2953 yards

Saturday morning we got to swim in the 50m pool with my Coeur Sports sister, Sarah, who came to stay with us for the weekend. I love the 50m pool!

  • Warm up:
    • 300 easy swim
    • 4×50 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
Playtime with friends in the 50m pool!

Bike: 0 miles

Mojo didn’t get any love last week as all of the last minute race prep took precedence.

Run: 3.01 miles

Wednesday I ran home from work in the heat of the day to continue acclimating to the warmer temps. It was toasty, but I kept the run short and my pace easy + steady.

Heat acclimation run!

SUP: 1.89 miles

Spent some time on the water Tuesday before the storms rolled in. It is so peaceful and calming to be on the water!

Pure joy! 🥰🐶

Strength Training: 15 minutes of core strength daily

Weekly Totals: 3 hours & 57 minutes

Attitude of Gratitude:

Getting the post race tightness/soreness worked out by Nick with Vitality Massage Ames.
This sweet thing loves to ride on my board with me! Thank you Ruffwear for making it so easy for her to get on after she swims! 🥰🐶
This little nugget is the snuggliest thing! Love her SO much! 🥰🐶
More cuddle time with our baby girl! 🥰🐶
Testing out the podium for Sunday! 🥰🐶
Getting transition set so athletes can fill it in just a few minutes!
Who’s ready to race?! We are ready to get the Ames Triathlon party started!
Photo credit: Dave Mable

What were your highlights from week 25 of 2021?

2021 week 24: race week

Last week was race week and it FLEW by!

Quote of the week:

“OMG! OMG! It’s race week.”


Swim: 7448 yards

Thursday I had a race prep swim!

  • Warm up:
    • 300 easy with fins
    • 10×50 drills
    • 4×50 descending times (increasing effort) (20 sec rest between each)
  • Main Set:
    • 4 times through:
      • 50 Z5 effort (10 sec rest)
      • 150 Z4 effort (30 sec rest)
  • Cool Down:
    • 200 any stroke
Race Prep! #LFG ⚡️

Bike: 82.9 miles

Saturday we got to ride a part of the IM 70.3 Des Moines bike route with Coeur Sports teammates and friends. It was SO MUCH FUN! We definitely need to do more bike meet ups!

Two wheels with friends on roads as smooth as butter…YEEESSSSS PLEASE!!!

Run: 21.4 miles

Friday morning I GOT to run with Robin! Thanks to Covid, it has been far too long since we were last able to run together! So grateful for her and our runs together!

Running with friends is ALWAYS best!

Strength Training: 15 minutes of core strength daily
2×30 minutes of yoga

Weekly Totals: 13 hours & 19 minutes

Attitude of Gratitude:

Always ready…just incase! 🥰
So grateful for all of the snuggles this little sweet pea dishes out! 🥰
Mojo is getting all shiny for race day!
Kyle with Kyle’s Bikes gave Mojo his pre-race blessing!
Getting my pre-race Normatec Recovery squeeze on and snuggles!
Meeting up with Coeur Sports sisters is always a race weekend highlight!
Mojo got to hang out with all of her friends in transition!
I GOT the privilege of racing and stepping onto that red carpet for the first time in 23 months!

What were your highlights from week 24 of 2021?!

2021 week 23: crank up the furnace

Last week summer really arrived and cranked the furnace way up! There were a lot of opportunities to acclimate to this warmer weather, so I took advantage of it.

Quote of the week:

“A woman is like a tea bag – you never know how strong she is until she gets in hot water.”

~Eleanor Roosevelt

Swim: 9724 yards

Saturday morning I got to swim outdoors in the 50 m pool and it was MAGNIFICENT! Our outdoor pool wasn’t open last summer, (#covid) so it has been just shy of 2 years since I have gotten to swim outdoors on the 50 m distance.

  • Warm up:
    • 300 kick with fins
    • 300 pull
    • 300 swim
    • 4×100 descending times (increasing effort) (20 sec rest between each)
  • Main Set:
    • 2×800 Z4 effort (30 sec rest)
    • 400 Z4 effort (30 sec rest)
  • Cool Down:
    • 100 any stroke
I’m SO grateful the 50 m outdoor pool is open this summer!!

Bike: 98.3 miles

I got some good outdoor riding in last week. It was a really warm week, which was good for acclimating for race season!

The heat was cranked up this afternoon, so Coeur Sports fire in the sky was a fitting choice to help acclimate to this heat! 🔥

Run: 14.5 miles

I didn’t get one picture of any running last week…SLACKER in the social media avenue, but I had some really good runs. One 8 mile run outside after work was a bit of a sweat fest, but it was a great acclimation workout!

SUP: 3.88 miles

We got out a few times on the water, which TOTALLY filled my heart and soul.

Gratitude overload for the peace the water brings me!

Strength Training: 15 minutes of core strength daily
2×30 minutes of strength
30 minutes of yoga

Weekly Totals: 16 hours & 9 minutes

Attitude of Gratitude:

Thank you Nick at Vitality Massage Ames for keeping me healthy and active!!
This girl is SUCH a snuggler! 🥰
Thank you Normatec Recovery for helping me stay healthy and active!
My happy place!

What were your highlights from week 23 of 2021?! When the furnace gets cranked up do you prefer working out inside or outside?! Why?!

2021 week 22: time flies

I’m behind in getting this out. Seems like someone pressed the accelerator to the floor leaving a blur behind me. Last week was race week again…two weeks in a row!

Quote of the week:

“The most beautiful moments always seemed to accelerate and slip beyond one’s grasp just when you want to hold onto them for as long as possible.”

~E.A. Bucchianeri

Swim: 5918 yards

Thursday I got to swim OUTSIDE with the sun on my back. It was SO awesome to have the outdoor pool open again!

This Coeur Sports bolt swimsuit just might be my new favorite speed suit! ⚡️ #LFG

Bike: 118 miles

I am beyond grateful for the freedom to ride outside on Memorial Day.

Thank you to those who gave the ultimate sacrifice for our freedom.

Run: 17.3 miles

Did I tell you that I got to race again?! It was my second triathlon in a week and boy did it feel AMAZING! HOT, but AMAZING!

Running is a gift. A gift that has gotten me through many lows and brought me many highs. A gift I will continue to give myself for as long as I physically can. A gift that gives way more than it takes. 💙💛

SUP: 2.36 miles

Being on the water is my happy place!

Pre-race prep looks different for everyone. An early morning paddle was a great start to the day!

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

Weekly Totals: 14 hours & 48 minutes

Attitude of Gratitude:

It’s dog pool time of year!
I love these two SO much!
This little girl loves the water as much as I do!
Getting my squeeze on! Thank you Normatec Recovery!
I got to set up a transition area again!
Meeting new friends is THE BEST!!
I raced with a focus on fun + gratitude at the Pigman Olympic Distance Triathlon on Sunday and as a result I got to kiss a pig (my 2nd place AG award was a piggy bank).
The best parts of race day were hugging Sarah + meeting Natasha and helping her cross the finish line when the day gave her many challenges. She was the true winner of this race! I love this sport! ⚡️💙💛

What were your highlights from week 22 of 2021?!

2021 week 21: wild ride

Last week was a wild ride. The week started with me crashing my bike while commuting home from work on Monday and ended with me standing on the podium at the Clear Lake Olympic Distance Triathlon. During my commute home on Monday, I was in a construction zone that used caution tape to connect barricades to block off one lane of traffic. The wind blew just right to where the caution tape got caught on my handle bars and took me down. Thankfully I had just started moving from a stopped position at a stop light, so I wasn’t going more than 2 mph and when I fell. I am incredibly grateful I wasn’t run over by vehicles from behind. The pavement gave me some hard kisses, which caused me to endure some road rash, bruising, and a swollen left hand, but I’m grateful as it definitely could have been much worse! After listening to the signs from the universe to rest, I was ready to end the week with my first triathlon in 21 months! Yay for IRL triathlon racing, hugs, friends, high-fives, PRs, and podium finishes!

Quote of the week:

“The truth is you don’t know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaranteed.”


Swim: 3547 yards

Thursday I finally got up the courage to get back in the water to test my left hand and shoulder. I wanted to make sure they were ready to race on Saturday. Since this wasn’t an A (or even a B) race, I was 100% content with pulling the plug on racing if anything felt injured or on the fringe of injury after my bike crash. Thankfully everything felt GREAT and I was ready to race!

  • Warm up:
    • 300 swim with fins
    • 300 kick with fins
    • 300 pull
  • Main Set:
    • 100 HARD (15 sec rest)
    • 200 steady (10 sec rest)
    • 300 HARD (15 sec rest)
    • 200 steady (10 sec rest)
    • 100 HARD (15 sec rest)
  • Cool Down:
    • 200 any
Everything feels good! #LFG ⚡️

Bike: 55.4 miles

Giving the legs a little “pop” with some power intervals to test the body before race day. I felt strong and ready to race!

Little pops of power to wake the legs up for race day! ⚡️

Run: 12.0 miles

After testing the body on the run, it was official…I felt healed enough to toe the start line at the Clear Lake Triathlon on Saturday!

Testing the body on the run. We are strong. We are ready. We are a GO! ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 7 hours & 51 minutes

Attitude of Gratitude:

Thank you Nick, at Vitality Massage Ames for keeping me healthy and race ready!
SO GRATEFUL this wasn’t worse!
More dog walks with two of our girls! 🥰
Getting to race again and squeeze into the Roka wetsuit…oh how I’ve missed doing the neoprene shimmy!
Getting to see friends, hug, high-five, and race was such a joy! 🥰
I’m glad I remember how to set up a transition area after 21 months away from Tri racing! (I’ll have a race report later this week.)
Grateful for my Normatec Recovery squeeze and snuggles!

What were your highlights from week 21 of 2021?! Are IRL triathlon races happening in your area?!

2021 week 20: decide you’re ready

Last week was a rainy week here. We need the rain (as we have drought conditions), but I was SO glad to see some sunshine start to peek through this last weekend. It takes courage to decide you are ready. I decided I was ready on multiple occasions last week…ready to take on the scheduled workout (whatever it was for that moment), ready to go for the fastest paces I’ve ever seen, ready to create what I want instead of hoping for what I want. When you decide you are ready, that is when the magic happens!

Quote of the week:

Ready isn’t a feeling. It’s a decision you make.”

~Vanessa Faye Foerster

Swim: 4700 yards

Thursday I decided I was ready to see just how far I could push myself in the water. My swim had me digging down DEEP and as a result, I saw paces I’ve NEVER seen before and I AM SO STOKED! #LFG ⚡️

  • Warm up:
    • 300 with fins
    • 300 kick with fins
    • 300 pull
  • Main Set:
    • 8×50 alternating “FAST”/”EASY” (10 sec rest)
    • 4×100 descending times/increasing effort (20)
    • 2 minutes rest
    • 6×100 ABSOLUTE BEST EFFORT (4:00 rest between each)
  • Cool Down:
    • 200 any
Smile BIG when you let go of waiting for past results to tell you you’re ready for that shiny new PR. YOU decide when you’re ready, not your past results!!

Bike: 130 miles

I had a couple of bigger bike workouts last week that had me indoors due to the weather. While I much prefer riding outdoors for longer bike rides, I do find that my training is more focused and deliberate when I’m indoors. I guess it’s time to start translating that deliberate focus to outdoor riding as well.

Creating what I want instead of hoping for what I want. ⚡️

Run: 28.8 miles

Saturday morning I went out for some speed intervals. I stayed strong throughout each interval, even in the thick and humid air. When I was done, I looked like I had jumped in the river for a swim instead of going for a run…and it felt AWESOME!!

Ohhh how I’ve missed you summer weather! 💙💛

SUP: 2.28 miles

I got out on the stand up paddle board twice last week. Jersey loves to go with me, but she can’t decide if she wants to swim, ride on the board with me, or ride in the kayak with Tim. We are all learning…and as a result, she flipped me right off the board on Saturday. That water was a bit on the chilly side, but I didn’t stay cold for long as the air warmed me right back up! I’m grateful for the RUFFWEAR float coat dog life jacket with the handle to help me pull Jersey effortlessly back up on the board.

Water therapy

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

Weekly Totals: 16 hours & 45 minutes

Attitude of Gratitude:

Recovery time is so important. Thank you Normatec Recovery boots for helping me stay healthy!
So grateful for a solid double run day on Wednesday and a little sunshine poking through between rain showers.
All the snuggles! 🐶🥰
Joy riding with my fave on our cross bikes around campus.
More water therapy 💙💛

What were your highlights from week 20 of 2021?! When you decide you’re ready, that is when the magic happens!!