25 weeks ’til #IMMT: looking fear in the face

I’m not 100% yet, but I have made #progress with my recovery and being #fearless this week!

Swim: 5200 yards

I had two really good swims this week. During my second swim, I was able to put some intensity into my swim without any issues with my back. It felt SO good to finally be getting a good workout in! #progress

Not fast, not far, and my form still needs work, but I was swimming pain free!

Not fast, not far, and my form still needs work, but I was swimming pain free!

Diving into the unknown by incorporating some speed work into my swim so I can #findfaster

Diving into the unknown by incorporating some speed work into my swim so I can #findfaster

Bike: 25.9 miles

I had 3 bike rides this week with 2 adding some intensity again…z3, but it was still some intensity! The good news is they were all pain free!

Incorporated some intensity into this ride...5x1 minute in Z3 was pain free!

Incorporated some intensity into this ride…5×1 minute in Z3 was pain free!

Recovery spin post swim...2 workouts in one day with no pain = BLISS!

Recovery spin post swim…2 workouts in one day with no pain = BLISS!

Workout #2 for the day with more intensity + pain free! :)

Workout #2 for the day with more z3 intensity + pain free! 🙂

Run: 2 miles

I was finally able to run on Sunday for the first time in over 2 weeks. It wasn’t far, it wasn’t fast, but it was pain free and I was running! I had to stare at the treadmill for a while to build up the courage to finally press the start button, but I’m so glad I did!

Staring fear in the face!

Staring fear in the face! #fearless

Strength Training:

I haven’t had much strength training other than the exercise Dr. Chris has given me and rebuilding some core strength. I am hopeful that this coming week will change all of that and I’ll be able to slowly build my strength training back up again.

Weekly Totals: 5 hours & 15 minutes

Weekly Positives:

Dr. Chris Feil with Team Chiropractic and Rehabilitation and Nick Morton with Vitality Massage worked wonders on me this week! I was finally able to run after more than 2 weeks sans running!

Dry needling + electric shock to get my back to cooperate!

Dry needling + electric shock to get my back to cooperate!

Thanks to the 70+F weather early in the week, I got to dream with my girls about spring/summer!

Lots of dreaming of spring swims on our walk Tuesday!

Lots of dreaming of spring swims on our walk Tuesday!

We had a very special delivery this week…Barnana! Hello #potassiumboost + whole food nutrition!

Barnana deliver!

Barnana deliver!

Tuesday was twin day at school and who better to be my twin, than my #solesister?!?!?!

Twin Tuesday at school...Love my sole sister!

Twin Tuesday at school…Love my sole sister!

Quote of the Week:

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.” ~Eleanor Roosevelt

22 Weeks ’til Ironman Boulder

This was a recovery week and was supposed to be a week of parent teacher conferences. Thanks to Mother Nature deciding to continue to force her bad attitude on us, we had an early dismissal from school and no parent teacher conferences on Wednesday. This was a nice reprieve, but it puts a kink into my training schedule for the coming week since we have to make up those conferences…

Monday:

Rest Day…While I had planned to get up early and complete an hour strength training session, I decided resting up for the coming week would be more advantageous due to the long days ahead of me. After a 13 hour work day, I came home to a very special delivery…my new Coeur Sports gear!! LOVE, LOVE, LOVE!! #heartandcourage #stylishspeed

Basil loves my new Coeur gear!!

Basil loves my new Coeur gear!!

Tuesday:

Rest Day #2…I intentionally took Tuesday and Wednesday off from working out since I had an FTP test on the calendar for Thursday afternoon. My 13 hour work day #2 is in the books…

Wednesday:

Rest Day #3…I did have to shovel some snow, but that was the only working out that I did in preparation for my FTP test tomorrow. Instead of leaving work at 7:30 pm, we were released at 1:30 pm due to the weather. What does one do with this extra down time?!?!?!?

IMG_1912

Relaxing with the dog and a good book.

Thursday:

This was a half day of work, so I was home by noon…just in time for a nap before my FTP test 😉

And now for the FTP test…after a 20 minute warm-up, I pushed hard for 20 minutes and sweat A LOT. The results??? I improved my FTP by 21 watts (up from 156 watts to 177 watts) from my last test 2 months ago. #progress 🙂 I still have LOTS of room for growth and will continue to work hard to continue to get stronger and faster on the bike!!

IMG_1917

IMG_1921

IMG_1923

I followed my FTP test up with TRX…this was my #FaveWorkout this week. OUCH!!

Full class!!

Full class!!

Friday:

HOLY COLD…BRR!! Going outside in this weather = #hardcoeur

IMG_1929

With the day off, I could go to the gym and complete my workouts whenever I wanted, so I opted for about 10:00 am…

3500 yard swim...in sets of 3x1000. Not my ideal pace, but it gives me room for improvement.

3500 yard swim…in sets of 3×1000. Not my ideal pace, but it gives me room for improvement.

I followed my swim up with 50 minutes of #runlove including 6×1 minute at faster than 5K pace. I ran these at a 7:03 pace…I’m not sure I could have gone much faster today. My legs were still REALLY tired from yesterday’s FTP test and TRX class.

IMG_1944

No…I didn’t pee myself, lots of sweating on this run!!

After refueling and cleaning up, it was time for a massage. Bad news…OUCH!!! Good news…Nick noticed that my muscles aren’t as tight as they have been in the past. Maybe my thyroid meds are slowly starting to work. 🙂

IMG_1951

I also had a very special delivery from Barnana today!! #realfoodfuel #potassiumboost

IMG_1931

Saturday:

We opted for an early morning run on the mill again due to the cold morning temps…it looks like we MIGHT have warmer weather in the next 7 days. We’ll see…

IMG_1966

9.9 miles of #solesistasweat is the best start to my Saturday…ignore the creepy guy in the background…

I followed this run up with 30 minutes of #hardcoeur work…

Yes...that is a weight on my glutes to make this plank a bit more challenging. This after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning ;)

Yes…that is a weight on my glutes to make this plank a bit more challenging. This came after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning 😉

After cleaning up, we did a little photo shoot for my Coeur Sports Ambassador Team photo 😉

IMG_1976

Sometimes you need to move mountains to accomplish dreams. ‪#‎hardcoeur‬‬ ‪#‎dreambig‬

IMG_2299

IMG_2322

IMG_1979

When you conquer the mountain of obstacles in your path, the victory is yours!!

Sunday:

I started my morning with the Z2, Z3 and wall sit workout lasting 2 hours…this was tough, but when you conquer the mountain of obstacles in your path, the victory is yours. I’m hoping the victory becomes mine on race day 🙂

IMG_1996

IMG_2011

I followed up this workout with good food, a little rest and 90 minutes of hot yoga with friends 🙂

Taking child's pose

Taking child’s pose before we got too sweaty

Weekly Totals:

Swim: 3500 yards

Bike: 42.7 miles

Run: 15.4 miles

Strength Training: 1:15:00

Hot Yoga: 1:30:00

Total Duration: 9:15:00

What were the highlights of your week?