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?! 

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What’s Up?! – August 2018

Where in the world does time go?! How is it possible that we are back in school, I’ve started my 15th year of teaching, and summer is in the rearview mirror?! I’ve been teaching longer than my students have been alive…AND…this year one of our new colleagues was a student of mine 15 years ago when she was in 8th grade!! I am officially old! LOL 😉 Here is a brief look at what August had in store for me…

Training:

Show up and do the work…you’ll always be glad you did!
I am grateful for my fave! He came out to check on me and take pics while I was riding on Saturday. Love my support crew + cheerleader!
Grateful to have these two motivate me for some #sundayrunday hill repeats!!

Swim: 46,260 yards (26.28 miles)
Bike: 381 miles
Run: 87.1 miles
Monthly Totals: 57 hours

Training Camp:

I went up to Madison for a solo training camp to put in miles on more hilly terrain. It definitely made me stronger + I got to spend Friday on two wheels with my Coeur Sports teammate, Steena!! Love this lady!! After cycling two loops of the IMWI bike course on Friday, I did a short 30 minute run off the bike. On Saturday, I rode 1 loop of the bike course + part of the stem and then did another 30 minute run off the bike. On Sunday I ran 1 loop of the IMWI run course. I didn’t get any swimming in as the lake wasn’t safe for swimming due to higher blue green algae + bacteria levels. During Saturday’s bike ride, I was tapped by a car. The driver was on her phone when her front right bumper tapped my left handlebar pushing me off the road as she was pulling out onto the road where I was riding straight. I’m still not sure how I stayed upright as I slid down the grassy ditch, but I did. There were thousands of riders out on the course that Saturday and others witnessed what happened. Thankfully both Mojo and I were unharmed. Unfortunately it isn’t illegal to be on your phone while driving in the state of Wisconsin, but it should be!! Be safe out there and stay off your phones while driving!! Regardless of Saturday’s mishap, I gained some great fitness and had fun!! I learned a lot about how strong + resilient I am and that when I show up and do the work, I never regret it!!

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!!

Reading:

Gratitude in Motion: A True Story of Hope, Determination, and the Everyday Heroes Around Us by Colleen Kelly Alexander is SO INSPIRING!! This women…her grit…her tenacity…her resilience…WOW!! Just WOW!! “It was a beautiful fall day in Connecticut when Colleen Kelly Alexander, a lifelong athlete, rode her bike home from work. She had survived both a diagnosis of lupus and brain surgery, had a fulfilling career, and was married at last to the love of her life. Everything was good as she coasted along, meeting the eyes of a truck driver as he approached the stop sign beside her. He didn’t stop. The truck hit Colleen, running over her lower body with front and back tires and dragging her across the pavement. As she bled out in the street, nearby strangers surrounded her and the driver attempted to get away. An EMT herself, Colleen knew she had to stay awake. “I’ve just been reconnected with my soulmate,” she told the medic. “We want to have a baby. I can’t die now. Please don’t let me die.” Five weeks in a coma and twenty-nine surgeries later, Colleen survived. Rather than let the trauma and PTSD control her life, she became determined to find a way to make something positive from her pain. She decided she’d run again and dedicate her race medals to the everyday heroes around us, including the medical staff and blood donors who saved her life. Since then Colleen has run fifty races and completed forty triathlons, including four half-Ironman events. Now a spokesperson for the Red Cross, Colleen shares her incredible inspirational story to encourage others to take that first step forward.”

Listening to:

I finally got caught up on Ironwomen Podcasts when I was driving home from my solo training camp in Madison. Jennifer Pharr Davis is so fun to listen to! She shared about “her record breaking experiences on the Appalachian Trail, the specific challenges she faced, and how she managed the lows and highs of her incredible efforts.” Sarah Thomas “holds the record for longest current neutral swim EVER! She shares the hardships and challenges of marathon swimming, her battle with cancer, and what drives her to do these long swims.”

I listened to Kona Kamps episodes with Kristin Louderback and Kiah Wheeler while cleaning the house. These women are SO inspiring!!

Grateful for:

Grateful that Kim showed up for my Women’s only triathlon clinic. Since she was the only one to show up, she got 2 hours of one-on-one attention and lots of gifts!! 🙂
Celebrating with Dad back at home home!
Snow cones with the twins!! Yummy!!
So grateful that I got to stay with my college friend, Christina, and her girl, Gracie, in Madison at my solo training camp!
Making fitness + pushing myself in Madison on the #IMWI bike course!
So many homegrown tomatoes from our garden! I am grateful to get to go outside and eat from the garden!
Today was my 15th first day of teaching!!
I have the best Coeur Sports teammates!! Thank you Ruth!!
90 miles of #bikelove and chasing Anne for 55 of those miles on a very hot + humid day = DONE!!
This! I am so grateful for my Normatec boots + home cooked meal that my fave made after a long day of swim + bike + run!

How was your month of August?! What were you grateful for last month?! Have you ever done a solo training camp?! If so, what did you learn?!

7 weeks ’til #IMLou – back to reality

Last week I was reintroduced to reality…it is apparently time to go back to school. This means reestablishing routines, balancing life and training, and figuring out the “new normal.”

Swim: 10,453 yards

Putting in some work during this tough #timetrialtuesday swim!!
My 15th first day of school started with a long early morning swim!!
#swimlove in the 50 meter pool = DONE!!

Bike: 116 miles

#timetrialtuesday helped me move my way off of the struggle bus and into a Rolls Roys!!
My 15th first day of school ended with some #bikelove + #basillove!!
90 miles of #bikelove and chasing Anne for 55 of those miles on a very hot + humid day = DONE!!

Run: 26 miles

Morning hill repeats with Basil!! Basil got compliments on her glow-in-the-dark collar this morning. Sad we are losing daylight, but grateful for the cooler temps so my running buddy can join me!!
Happy Friday!! Running in the mist with Robin was a great way to start the day!!
#sundayrunday was 16 soggy + gross miles thanks to the 72*F dew point!! Thanks for running 5 of those miles with me Robin!!

Strength Training: 10 minutes of core strength daily  

Weekly Totals: 16 hours & 22 minutes

Quote of the Week:

“Back to life. Back to reality.” ~Soul II Soul

Attitude of Gratitude:

Hanging with some colleagues…back to work!
Today was my 15th first day of teaching!!
I have the best Coeur Sports teammates!! Thank you Ruth!!
Grateful for recovery in my Normatec Recovery boots!!

How was your week? What were you grateful for last week?! Any tips for reestablishing routines after a vacation?!

8 weeks ’til #IMLou – struggle bus

Last week I rode the struggle bus…technically it started the week before, but it only got worse last week. I’m lacking motivation, lacking self confidence, feeling overweight, feeling overwhelmed, and I’m definitely not ready to start my first day back to school tomorrow. I want off the struggle bus…or maybe it is time to drive the bus instead of being a passenger on it!

Swim: 21,902 yards

Show up and do the work…you’ll always be glad you did!
The struggle bus is real…sometimes I ride it longer than I’d like, but I’m still putting in the work.
Saturday started with 4400 meters as a passenger on the struggle bus.

Bike: 87.5 miles

Easy spinning post run to loosen up the legs!
An hour easy spin…just moving the legs.
After riding the struggle bus in the pool Saturday morning, I got to ride 71.9 miles. This is where I started to transition from a passenger on the struggle bus to the captain…I’m not in full control of the bus just yet, but I’m getting closer!! This Coeur Sports kit is magical…complete 180 degrees from the morning swim!!

Run: 22.1 miles

Finding the sunshine among the storms during my long run!
Saturday’s run off the bike was HOT + HUMID, but I nailed the plan and was super happy to finish strong!!
Grateful to have these two motivate me for some #sundayrunday hill repeats!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 14 hours & 11 minutes

Quote of the Week:

“I no longer want to be a passenger on the struggle bus. I want to drive the bus, so it is time to turn in my passenger card for the captain’s license!” ~ME

Attitude of Gratitude:

Much needed after a big training weekend. Thanks Nick at Vitality Massage for helping me stay healthy and active!
Grateful to spend the afternoon at the state fair with these fun peeps listening to Brett Eldredge live in concert!
A ray of sunshine during a rain storm!
So many homegrown tomatoes from our garden! I am grateful to get to go outside and eat from the garden!
Grateful that Dr. Chris Feil was able to get me in to see him. He thinks I’m not balanced…LOL!! (I think we already knew that!!)
A clean house! After spending my “rest day” deep cleaning the house in preparation for the start of a new school year, I am grateful it is done!
I am grateful for my fave! He came out to check on me and take pics while I was riding on Saturday. Love my support crew + cheerleader!
This! I am so grateful for my Normatec boots + home cooked meal that my fave made after a long day of swim + bike + run Saturday!
I sleep so much better after my Breakthrough Nutrition Goodnight drink!! Mmmmm

How was your week? What were you grateful for last week?! What tricks do you have for turning in your passenger card for a captain’s license of the struggle bus?!

9 weeks ’til #IMLou – Done!

I’m a bit behind in posting this…

Last week was full of adventure! I took myself to Madison, Wisconsin at the end of the week to do my own training camp. Thanks to Coach Kelly for putting together a challenging weekend for me! I learned so much and overcame lots of challenges! It wasn’t perfect, but it added a lot of volume to my training and I’m grateful my body was open to the challenge.

Swim: 6673 yards

“Eighty percent of success is showing up.” ~Woody Allen
Why? Know your why. Remember your why. Why do you do what you do?! I love triathlon because:
-I love feeling free!
-I love how super fantabulous I feel when I overcome a challenge that once seemed too daunting to surpass!
-I love the community + people I get to meet!
-I can!

Bike: 144 miles

Criss cross applesauce…nailed my Z3/Z4 20 minute working set on the bike!!
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!! She’s so ready to crush #IMWI this year!!
Making fitness + pushing myself in Madison on the #IMWI bike course!

Run: 25.3 miles

Jazz hands to celebrate an easy morning run!
Running off the bike on day 1 of my solo training camp in Madison.
Run off the bike on day 2 of my solo training camp in Madison
I finally ran up Observatory hill without walking on the #IMWI run course! One loop done in pretty miserable conditions!

Strength Training: 30 minutes of full body strength + 10 minutes of core strength daily  

Building strength for #IMLou!!

Weekly Totals: 18 hours & 1 minute

Quote of the Week:

“It always seems impossible until it’s done.” ~Nelson Mandela

Attitude of Gratitude:

I love this sweet pea!!
So grateful that I got to stay with my college friend, Christina, and her girl, Gracie, in Madison at my solo training camp!
Normatec recovery boots are a MUST when putting in all of the hard work!

How was your week? What were you grateful for last week?! Have you ever done a solo training camp?! What did you learn?!

11 weeks ’til #IMLou – race week

Last week was Ironman Ohio 70.3 race week!! I will have a separate post (maybe 2) about the race and race weekend, but here is what the week looked like.

Swim: 6600 yards

Diving into race week!! #IMOhio70point3 is this coming Sunday!!
Today we broke up 7.5 hours of driving with a little #swimlove in a new city!!

Bike: 73 miles

A short brick to alleviate some of the taper crazies!!
Easy spin on the run course with friends!!
Mojo is resting in T1!!

Run: 22.2 miles

A short brick to alleviate some of the taper crazies!!
Pre-race run = done! Time to finish the trip to Ohio and meet up with my Coeur Sports sisters!!
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!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 10 hours & 37 minutes

Quote of the Week:

“Only those who will risk going too far can possibly find out how far one can go.” ~T.S. Eliot

Attitude of Gratitude:

Epsom salt soaks + lavender bubble bath = FTW!!!
Thanks to Nick at Vitality Massage for helping me stay healthy, strong, and race ready!!
Love my summer morning walks with these two!!
So grateful for Kyle at Kyle’s Bikes!! His race day blessing means Mojo is ready to roll!!
Sushi!! Yes!!
What?!?! Ironman Lake Placid 2019…here we come!!
My Coeur runneth over!! I got to meet some of the most inspirational, determined, loving ladies today!! #happycoeur
My name is listed and I’m ready for race day!!
These three ladies hold a special place in my heart!!
Testing out the Normatec Recovery hip recovery system!! Definitely want to add this to my recovery arsenal!!
Grateful to have the support of such an amazing team of ladies!!
This guy!! I don’t even know where to begin!! He is my biggest supporter, favorite person, and rock!! Love him beyond words!!
Steena deserves an additional medal for pushing me into the #sub6club in the last two miles of #IMOhio70point3 on Sunday!! My fave deserves a medal for the best husband, friend, supporter, Sherpa, cheerleader, photographer, and whip cracker (that’s what he’s doing here…chasing me up the hill cracking his whip at me)!! I couldn’t have turned this dream into a reality without them!!
YES!! Sub 6 hours!! #dreambelieveachieve
This medal was definitely earned with a new PR of 5:56:20 for the 70.3 distance!!
Our Air BNB hosts were spectacular!! I’m so grateful for their hospitality, openness, and friendship!!
This lady (and her friend) were two of the most AMAZING volunteers!! So grateful for the volunteers, meeting new people, and the triathlon community!!

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

12 weeks ’til #IMLou – listen

Last week my body reminded me that it is in control and I need to spend more time listening to it. Time to be honest…I have been neglecting my stretching lately. My body took note and decided it was time for a reminder. After last Sunday’s brick, my right hamstring was talking…it wasn’t injured, just talking, so I listened. I got in to see Dr. Feil twice this week to have him work on my leg. Monday he did some dry needle work on the hamstring. That felt SO much better, but the uncomfortable feeling moved up into my glute on Tuesday. On Thursday, he did more dry needling and added some electrolysis treatment and electric shock therapy to really try and loosen everything up. Coach Kelly reduced my running to pretty much nothing last week to reduce the hamstring strain and allow it to relax before Ironman Ohio 70.3 one week from today.

Swim: 8894 yards

Whatever you decide to do, make sure it makes you happy!!
“Above all, challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish.” ~Cecile Springer
1.2 miles continuous swim to prove I can still do it before race day! 😉

Bike: 82.7 miles

Easy recovery ride to start out the week!!
I was reminded to keep #chasingdreams today!!
My happy place!! Life on two wheels!!
Getting to ride easy with my fave despite a flat made my heart happy!!

Run: 6.14 miles

Whatever you decide to do, make sure it makes you happy!!

Strength Training: 10 minutes of core strength almost daily + 30 minutes full body strength 

I have the best helpers for strength training!!

Weekly Totals: 10 hours & 59 minutes

Quote of the Week:

“If you listen to your body when it whispers, you won’t have to hear it scream.” ~Unknown

Attitude of Gratitude:

Grateful to have Dr. Feil in my village as we try to get this hamstring to relax and prevent an injury!!
Grateful for recovery with my Normatec boots + motivation by my Coeur Sports Teammate Steena!!
Love these peeps!! So grateful to have them in my life!!
So grateful Dr. Feil pulls out all the stops to help me achieve my goals!! Dry needling + electrolysis + electric shock treatment = progress towards #sub6orbust next week!!
Sushi!! The most amazing recovery food EVER!!
This girl…she has my heart and loves to chew her bone!!
These two girls are have my heart!!
Saturday night fun…dumpster diving for some treasures!!
This girl!! I love her!! She helps me clean Mojo for IM Ohio 70.3 next Sunday and manages to bring me a tree branch to chew on 🙂

How was your week? What were you grateful for last week?! Do you listen to your body when it whispers?!