2022 week 3: reestablishing routines

Last week was all about reestablishing routines, starting back to a regular training schedule, and getting excited for what 2022 has in store for me! We are officially 20 weeks out from Ironman Des Moines. #LFG ⚡️

Quote of the week:

“Establishing and keeping a routine can be even more important than having a lot of time.”

~Austin Kleon

Swim: 12,800 yards

I finally made it back in the water after having to take a break because of Covid. It felt AH-MAZING to be back in the water! Thanks to my friend Lee for suggesting this killer workout! I ABSOLUTELY LOVE IT!

  • Warm up:
    • 200 swim
  • Main Set:
    • 16×50 every 4th hard (5 sec rest)
    • 12×50 every 3rd hard (10 sec rest)
    • 8×50 every 2nd hard (15 sec rest)
    • 4×50 all out (20 sec rest)
  • Cool Down:
    • 200 any stroke
It felt sooooooo good to get back in the chlorine after being a fish out of water for 20 days! Look out 2022…I’m coming for ya! #LFG ⚡️

Bike: 87.1 miles

Saturday morning was my longest ride since IMAZ. It felt great to be getting back to some longer stuff with Z3/4 work mixed in.

I’ve missed getting in some longer rides…head down + work! Looking forward to many more in the future!

Run: 18.8 miles

Wednesday I had 2×2 mile intervals at 1/2 marathon pace. My brain said, “you can’t hold this pace because you haven’t done this since before IRONMAN Arizona AND you aren’t fit enough right now to do it. You’ve lost all your endurance and speed in the offseason.” I could have let my pesky brain dictate my workout, but I decided ahead of time to focus on “this moment” while running. Just because I haven’t done this workout in months, doesn’t mean I can’t do it today. And what’s the worst that can happen?! I show up, give my best effort, don’t meet the goal pacing, and feel disappointed?! I’m good with feeling disappointment knowing I gave my best effort and missed the goal; I’m not good with feeling disappointment because I quit on myself by not trying and listening to my pesky brain.

Breakthroughs…⚡️I didn’t let my pesky brain dictate my workout. ⚡️I successfully achieved the goal pacing for both 2×2 mile intervals. ⚡️I focused on “this moment” during my run. ⚡️I laid another brick in the foundation of building my way to #IMDSM in June. ⚡️I added to my mental endurance bank.⚡️Just because I haven’t achieved “it” YET doesn’t mean I won’t achieve “it” in the future. #LFG⚡️

Oh…and this Breakthru design by Coeur Sports may have brought a bit of power to today’s workout. It’s da diggity! ⚡️

Snowshoe: 5.57 miles

Monday we took to the trails before it got SUPER cold (ummm hello -18 F with windchills at -33F). The girls have so much fun playing in the white stuff and it brings me so much joy to watch them play! Thankfully it warmed back up into the low to mid 20s by the weekend, so we could get back out for more #snowtherapy + fresh air!

“We’ve trained our humans to give us what we want. Monday we told them we wanted to go play in the white stuff and they listened! We are so lucky to have humans that love doing what we do! Thanks mom and dad for taking us on epic adventures so we can play!” 💙 -Basil and Jersey #snowdogs #snowshoe #snowshoeadventures

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 52 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

What a GORGEOUS winter day to walk on campus on Tuesday! ❄️💙
I GOT to swim, bike, and run in the same day! It has been a while since this happened and I’m lovin’ it!
Excited to be an SBR Sports Inc. ambassador again in 2022. If you are looking for great products to remove the chlorine, get your wetsuit on/off easier, reduce/avoid chafing, or keep the goggles from fogging over (even the ski goggles), SBR has something for you! Use KECIAPLACEFENCL at checkout for 20% off!
Getting my Normatec squeeze on while helping with homework and snuggling. 🥰
Getting to play in the snow with our niece and the girls! 💙❄️
We play hard and rest hard! 🐶🥰

What were your highlights from week 3 of 2022?! Are you someone who thrives off of routines?!

2022 week 2: fresh

Last week I had a fresh start, got out in fresh air, and got a fresh cut. With the fresh start, came finding some structure again and it felt AMAZING! I had missed daily movement, structure, and routine. After coming out of the offseason and then recovering from Covid, I was conscious of monitoring my heart rate (both resting and during training) to make sure I didn’t see any red flags. This helped me be smart as I returned to training…allowing me to progress without setbacks.

Quote of the week:

“I’m feeling great. I’m feeling good. I feel fresh.”

~Caroline Wozniacki

Swim: 0 yards

I’ve waited 2 full weeks post positive Covid test before returning to the pool since I have to take my mask off in a public space around others…because who swims with a mask on?! So that means that last week I had no pool time, but it felt SOOOO good to submerge myself back in the water this morning!

Bike: 146 miles

Tuesday I got on the bike to test my recovery and found that my HR and breathing were back to normal. *happy dance*

When your dream feels out of reach, are you willing to show up anyway?

After having the last 7 weeks mostly off from training, I’m starting to climb my way back to IRONMAN fitness. At this moment my dream feels so far out of reach, but I’ve decided that this is not a problem. I know that if keep showing up and laying the next brick that my dream will become a reality.

So to answer my own question…HELL YEAH!⚡️#LFG

Run: 10.1 miles

Wednesday I got to run outside in 54*F temps for the longest run I’ve had post IMAZ. I was a bit uncertain of what to expect as I hadn’t run outside post Covid and had no idea how my body would respond. Uncertainty is normal. Uncertainty is not a problem. I showed up and decided ahead of time to listen to my body. If I felt healthy, I would keep running. If I felt illness anywhere (chest, throat, anywhere), I would stop running. I don’t want to set myself back as I have races to train for. I want to train for them from a place of health and wellness and not push through an illness. Thankfully, I felt healthy and was able to run for an hour. Sure I have lost speed and endurance (as I’ve had about 7 weeks of little to nothing post IMAZ), but I felt healthy and was super pumped about that!

🦠I recently had Covid
💉I am vaccinated + boosted
😷I wear a mask indoors when not with my bubble of people I’m normally around
🦠Covid is real
💉vaccines do NOT make you invincible
💉vaccines do help prevent serious illness and death if you do get Covid
🙏🏻I am thankful for science
🙏🏻I am thankful my vaccine flexed its superpowers making my symptoms minimal
🙏🏻I am grateful to feel 💯% again
🙏🏻I am grateful to be healthy enough to return back to my normal, active lifestyle so quickly
🙏🏻I am grateful for running outside in shorts in 54F temps + sunshine in January in Iowa
🙏🏻I am grateful for running my farthest distance since IMAZ today
🙏🏻I am grateful to be creating the best version of myself
💉please get vaccinated and boosted (when eligible) to protect yourself and others
😷please wear a mask indoors to protect yourself and others
⚡️I’m ready to make 2022 an amazing year

Snowshoe: 1.59 miles

Friday into Saturday we got 12 inches of snow, so we HAD to go out and play in it! So grateful winter decided to FINALLY show up so we can enjoy some snow!

Our snowshoes were calling our names, so we HAD to go play! The girls were happy to oblige, even if the 12 inches of snow was a bit deep to plow through at times. ❄️💙 #snowdogs #snowshoeadventures #snowtherapy

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 28 minutes
3×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

The 🔥 in the sky was 😍 Monday morning!
There are never enough snuggles for this little girl! 🐶🥰
So grateful to be interviewed for the Train Your Mind podcast with Vanessa Faye Foerster! 🥰 Give it a listen!
So grateful to have a public bus system to use during inclement weather!
Loving all this snow! ❄️💙
Moving snow definitely counts as a workout, but it is worth it to get to play in all this powder! ❄️💙
Look at all this fresh snow! ❄️💙
We play hard, but we also rest hard! 🐶🥰
Doesn’t everyone have help with yoga?! 🐶🥰
Every few years I get my hair cut so I can donate it to Wigs For Kids. 🥰 It is time to donate!

What were your highlights from week 2 of 2022?!

2022 week 1: brakes

2022 came in with the brakes pressed firmly against the floorboards. While it didn’t start out like I had planned, it started the way the Universe had planned. Last week I spent the week in isolation as I tested positive for Covid on Monday. I’m so grateful for the vaccine flexing its superpowers making my symptoms nearly non-existent. If Covid wasn’t a thing, I would have suspected I had laryngitis and wouldn’t have even gone to the doctor. Thank you science!

*Note: I am monitoring my resting heart rate to help me determine when to step it back up with my training.

*Also note: Tim tested negative for Covid and has zero symptoms.

Quote of the week:

“I survived Covid-19.”

~Me

Swim: 0 yards

Isolation meant no swimming last week.

Bike: 17.4 miles

I felt pretty normal most of the week, so I decided to give a super easy ride a try to see how my body responded both during and following exercise. All went well and I’ll be easing back into some structure this week.

Getting to test my body a bit.

Run: 0 miles

While I didn’t test the running last week, I did go for a couple of long walks with Tim and the girls in the woods. It was so great to get out in fresh, cold air and move! Sadly we haven’t had enough snow to snowshoe in, but the girls had a lot of fun anyway! Jersey brought us a deer leg she found. 🤣

Sooo proud of her find!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 5 hours & 42 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Lots of snuggles this week!
Even Basil snuggled with me this week. It has been a long time since she last snuggled with me.

What were your highlights from week 1 of 2022?!

2021 week 52: vacay

Last week wrapped up 2021 and gave us a peak into 2022. We spent most of the week on vacay with my family down in Austin, Texas. This was the first time we have all been together since 2018, so it was fun to all be in the same place at the same time again. We had a great time with near perfect weather! We came back on New Year’s Eve to typical winter weather in Iowa and not enough snow to play in.

Quote of the week:

“Life is an adventure best traveled together.”

~Unknown

Swim: 7333 yards

Last week we got to swim outside in December and it was SOOO AWESOME! The Big Stacy Pool was AMAZING and if you’re in Austin, I highly recommend it!

We got to swim outside…in December, which is something we are definitely NOT use to. Oh…we are also not use to swimming in a pool that is 33 1/3 yards long, so our 3000 yard swim quickly turned into 4000 yards. We thought we were swimming in a 25 yard pool despite the much slower paces than normal. 🤪

Bike: 0 miles

There weren’t any bike miles last week as we didn’t take our bikes with us. whomp whomp!

Run: 4 miles

We got to run in Austin with two of our nieces and it brought me sooo much joy + sweat (um…hello humidity! We’ve missed you!)!

Hope…hope for a brighter tomorrow. Hope for acceptance of differences. Hope for true equality. Hope for unity. Hope for change.

We can hope all we want, but change comes with action. Let’s all have courage, be kind, and decide to create the change we want to see in the world. We have the power to create a brighter, bolder, better future. #bringon2022

Weekly Totals: 3 hours & 2 minutes

Attitude of Gratitude:

The family visiting the Inner Space Cavern in Austin, Texas.
My fav and I in the Inner Space Cavern in Austin, Texas.
We had a blast escaping from 4th grade! #escaperoom
So grateful I got to send 2021 out with family! This was the first time we’ve all been together since 2018. ❤️
So blessed to have these amazing ladies in our lives! ❤️
Love this goofy crew so much! ❤️
Getting snuggles with two of our little ladies to bring in the New Year! ❤️

What were your highlights from week 52 of 2021?!

my 2021 year in review via photos

January:

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Snuggles with our baby girl!
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YASSS!! First African American Woman Vice President!!
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Fire in the sky!
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Snowshoeing at sunset fuels my soul!
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It’s snow joke that our family LOVES snow therapy!
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This is the life!
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Our version of The Beatles cover photo of Abbey Road.

February:

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The sky was on fire as the sun was setting!
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Friday happy hour swims where we play games are the best way to celebrate the end of another work week! 💙💛
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After being cooped up for a week because of the bitterly cold temps, I’m grateful it finally warmed up enough to get some fresh air (some even with friends) today!
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It’s all about the attitude! Today I had an #attitudeofgratitude for the *heatwave*, fresh air, sunshine, playtime, and sMILES together!
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We HAD to get out and play in the snow covered woods today. It was such a GORGEOUS winter’s day! Fresh air + sunshine + family + play + snow = #happyheart
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I am stoked to continue to represent Coeur Sports in 2021 by being part of the inaugural Alumni team! Need some questions answered?! I’m your girl! Need some cheers or encouragement?! I’m your girl! Need some support?! I’m your girl! Need some motivation or inspiration?! I’m your girl! Need some race day high fives or hugs?! I’m your girl! 🤞🏻🤞🏻🤞🏻 Let’s empower and lift each other!
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DECIDE! Decide to be EXCITED! Decide to be EXCITED to show up! Decide to be EXCITED to own your power! Decide to be EXCITED to be your best! Decide to be EXCITED to push your limits! Decide to be EXCITED to chase your dreams! • I struggled most of the day mentally with my bike workout after work. I was coming up with every excuse in the book, but they were all just fuel for the fear monger holding my brain captive. I was fearful that I wouldn’t successfully complete the workout because my legs (and let’s be honest my brain also) were tired from the last few days of challenging workouts. I DECIDED to change the energy from fear to excitement. Who cares if I don’t successfully complete this workout?! I’m EXCITED that I get to show up for myself! I’m EXCITED that I get to push my limits! I’m EXCITED that I get to chase my dreams! You have the power to show up living in fear or full of EXCITEMENT. Which are you choosing?! 💙💛
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Active recovery is a key to success!

March:

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Getting snuggles while reading makes my heart SO happy!
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Grateful for: *shorts + tank top weather for running (55F) *sunshine + soaking up vitamin D *fresh air *endorphins *longest run in 2021 *having my girls to run with (9.6 miles with Jersey and 3.5 miles with Basil) *a strong body + mind *GETTING to doing what I LOVE! 💙💛
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Jersey turned 2 on March 5! We are SO grateful to have her as a part of our family!
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Sunshine + fresh air + endorphins + family time + warm temps in March in Iowa = #happyheart 💙💛
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Celebrating another trip around the sun during a global pandemic means sushi to go!
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Be flexible in the process, but committed to your goals. 💙💛
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I’ve been a fish out of water for over a week due to a strained shoulder, but thankfully my shoulder is back to feeling 100% and it felt amazing to be back in my happy place!
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Pinch me! I got to race IN REAL LIFE Sunday! And cross an actual finish line! 💙💛 Photo Credit: Iron Hippie
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Two peas in a pod! Love these two baby girls so much!
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This is how we recover…sleep + Normatec Recovery boots = WIN!!

April:

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DECIDE…Decide to be brave enough to believe in you, your abilities, your goals, your dreams! Own that belief and wear it proudly! If an oyster can turn sand into pearls you can turn negativity into optimism, skepticism into confidence, doubt into belief. Decide to let the magic happen by being brave enough to change your mindset to believe in yourself, commit to your goals, and focus on your dreams.
BA726810-E293-4448-8DB7-BB4971D4C353
It was a GORGEOUS day to cover 50+ miles outside on two wheels! 💙💛 • When you get ready to head out on two wheels and your speed, cadence, and power sensors don’t work (after trying two new batteries in each), do you ride without metrics or fret about the missing metrics and scrap the ride to problem solve why they aren’t working?! I chose to ride without metrics and worry about problem solving tomorrow. And. It. Was. AMAZING! 🥳 #itcouldhappenonraceday
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Grateful to get to do yoga outside on such a beautiful day! Thanks to Jersey for “helping” me!
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Recovering in my Normatec Recovery boots and getting all of the snuggles is pure joy!
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Squeee!! I GOT to cross a start line and a finish line of an IRL race!!
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Spring is here!
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#happyheart
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When you refuse to believe anything can stop you from achieving your dreams, you give your dreams wings. Spread your wings and soar! 💙💛🦋
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Friday was a perfect 10 to ride all the miles! We don’t get many days like this, so we HAD to take advantage of it and get out on the open roads. 87 miles later… #happyheart 💙💛

May:

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I got to see and hug my nieces after my race! Thank you science! #getyourfauciouchie

 

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Love these two! I sure have missed them! #getyourfauciouchie

 

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This was a spicy hot finish line, but I’m so grateful to have gotten the opportunity to cross it! Photo Credit: The Iron Hippie

 

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Recovery days with time on the water fill my heart and soul with joy! 💙💛

 

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Thank you Jersey and Normatec Recovery for the snuggles and squeezes. 💙💛

 

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The 🔥 in the sky this morning was 😍! I definitely prefer sunrises over sunsets…Jersey is learning to love them too!

 

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SURPRISE! There was just enough time before the storms came to roll down the open roads on two wheels and fill the happiness tank! 💙💛⚡️

 

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Today was my longest swim since February 2020. The goal for the main set was to swim at CSS (critical swim speed) for all 4200 yards. What actually happened…I swam 2 sec/100 yards FASTER than my CSS for all 4200 yards. 🥳 #LFG ⚡️

 

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Swimming…for now.

 

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Getting to race again and squeeze into the Roka wetsuit…oh how I’ve missed doing the neoprene shimmy!

 

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1st place AG with a bike split PR + run split PR for the Oly distance! #LFG ⚡️

 

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

June:

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This little girl loves the water as much as I do!

 

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SO MUCH JOY for racing again and pushing my limits!

 

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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).

 

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

 

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Gratitude overload for the peace the water brings me!

 

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Kyle with Kyle’s bikes gave Mojo his pre-race blessing!

 

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Meeting up with friends before Ironman 70.3 Des Moines was SO fun!

 

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I GOT the privilege of racing and stepping onto that red carpet for the first time in 23 months!

 

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Pure joy!

 

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Who’s ready to race?! We are ready to get this party started! Photo credit: Dave Mable

July:

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Saturday’s 71.3 miles on the open roads!

 

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Sunday’s 71.3 miles on the open roads!

 

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

 

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WUT?! I got a roll down slot to Ironman 70.3 World Championships! #soexcited

 

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Seize the opportunity! • So grateful for nearly 3 peaceful miles of #swimlove at home home in Okoboji.

 

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Some family miles by the lake in Okoboji before heading back home. 💙💛

 

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Thank you Vanessa for these beauties!

 

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My cup runneth over! So many hugs from my Coeur Sports sisters on race weekend!

 

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How can one grieve something they never had?! I grieved the race I trained for. Grieved the anticipation of the joy I wanted to feel crossing that finish line knowing I put it all out there. Grieved the anticipation of what could have been a different outcome. • It’s ok to take time to feel the emotions. How you feel is yours and no one has the right to tell you how to feel, what to feel, or how long to feel it. “Grief is real because loss is real. Grief is the healing process that ultimately brings us comfort in our pain.” ~Elisabeth Kubler-Ross • What better way to heal from the pain of this loss than to hop back on the saddle and prepare for Ironman 70.3 World Championships! ⚡️ #LFG

 

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Whew! Glad that’s over! Photo credit: FinisherPix

 

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Early morning paddle before work is a great way to start the day!

August:

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So grateful I got to spend some time with my Coeur Sports sister, Courtney, while she and her husband were visiting from DC!

 

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GETTING to break the tape as I take 1st overall female! ⚡️⚡️⚡️

 

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Getting to squeeze and race with my Coeur Sports sistas!

 

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So much heart and courage running into that 2nd place overall female finish at Bluff Creek Triathlon! Photo credit: Dave Mable

 

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These are my peeps! Love them all so much!

 

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Rough waters make for stronger merpeople! 5K swim Sunday morning in choppy waters. ⚡️⚡️⚡️

 

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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! ⚡️

 

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So excited to have these two live a few miles away from us!

September:

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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. 🤪

 

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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!

 

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Teaching these two how to ride the city bus!

 

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

 

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“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

 

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

 

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So many shenanigans with my fav on the IMWI bike course.

 

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“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw • Creating calm, peace, gratitude, and joy along Lake Mendota this morning with my fav before the excitement and whirlwind of volunteering/spectating at IMWI.

 

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Meeting up with my Coeur Sports sisters!

 

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Today is bitter sweet as it marks the end of a chapter. It is time to pass the Captain badge off to the next amazing Women’s Change Tent Captain. 🐮 ❤️

 

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Look at that! My name is on the Ironman 70.3 World Championships banner!

 

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Beet, kale, feta pizza from Farmstead…YES PLEASE!

 

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So grateful to be in the land of endurance!

 

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Thanks Dad for coming out to St. George support me!

 

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Just a few of my Coeur Sports sisters who arrived early.

 

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Ironman 70.3 World stage with some of the best athletes in the world. This race challenged me in SO many ways forcing me to “rise to it!” I am beginning to learn that I am strongest when given the most challenging circumstances…hello IMLou 2018 AND I preform my best when I remove internal pressure + expectations while focusing on the present moment. What doesn’t kill you makes you stronger! I am beyond grateful that my body + mind showed up to play at the Ironman 70.3 World Championships! 📸 Finisher Pix

 

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Ironman 70.3 World Championship gave us a race to remember! Who’s ready to do it again?! 🤪 #medalmonday

 

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Hiking over 8 miles in Zion National Park with my fav the day after racing.

 

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Swimming at Glenwood Springs, Colorado in the hot springs pool was the perfect break in our travels. 1200 yards in 1,078,000 gallons of 91F water at 5761 feet elevation.

October:

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So grateful to get to support our niece, Isabella, at her cross country meet.

 

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So grateful to get to support our niece, Laylah, at her volleyball game.

 

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

 

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Living my best life! • The end 💙💛

 

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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. 💙💛

 

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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 ⚡️⚡️⚡️

 

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Doing my civic duty by voting for city council + school board at a satellite site.

 

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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! 🥰

 

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#SundayFunday included a farm ninja obstacle course, zip lines, hay rides, a corn maze, and quality time with some of my favorite peeps! 💙💛

 

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100 miles…take 2 • Kecia = 1, Mother Nature = 0 • Decide…I decided 100+ miles on the bike (+ 1 hour run off the bike) was going to be MUCH better today! I was determined to keep a positive attitude, be gritty, and to persevere! I wasn’t going to let Mother Nature win. She tried to push me around a bit (hello wind), but I won this round! • I GET to do this! So much gratitude for the strength of my body + mind, the support from my #1, my safety on the open roads, the beautiful fall day, and the gorgeous fall foliage. • #IronmanArizona is 4 weeks from tomorrow! #LFG ⚡️⚡️⚡️

 

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S O M U C H J O Y!!! 💛 • In the last 6 days I’ve covered 276 miles of swim/bike/run love with multiple workouts that have challenged me in ways I’ve never been challenged before. Feeling strong and confident in those final miles of this morning’s 20 mile run on exhausted legs was such an amazingly awesome feeling! I’m honestly at a loss for words to accurately describe the joy I felt. I’ve been cultivating joy in the process and visualizing myself with that same joy at #IronmanArizona in 25 days! This girl is so excited to test her mental and physical endurance + fitness on race day! #LFG ⚡️⚡️⚡️

 

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110+ miles is a long time to be in your own head. Good thing I know the words to a lot of songs or make up my own words and can sing at the top of my lungs because Mother Nature doesn’t care what I sound like! 🤣🤪 • Seriously though…looking forward to feeling as good (or better) on race day as I did today for my last big brick workout. ⚡️⚡️⚡️ • #IronmanArizona is 22 days away! #LFG ⚡️⚡️⚡️

 

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Get in my belly! This was the perfect way to cap off my last big brick workout!

November:

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Turn up the volume! It was race day! ⚡️⚡️⚡️ • This was my 4th time running the @hillbillyhike 1/2 marathon and I beat my previous course PR by almost 7 minutes! Say WUT?! Racing with joy + gratitude is definitely the way to race! • #IronmanArizona is in 15 days! #LFG ⚡️⚡️⚡️

 

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You have very little control over where a smooth golf ball travels. Dimpled and dented golf balls travel farther and straighter than smooth golf balls. The dimples and dents are more aerodynamic, creating less drag and more lift. • Challenges give us dimples and dents, allowing us to travel farther and straighter in future storms. So when given the opportunity to be smooth or dimpled and dented, always choose the dimples and dents! • It was windy AF today, but I couldn’t resist riding outside in shorts and a short sleeved jersey when the temps were in the mid 60s in November in Iowa. The challenge the wind provided was just what I needed to add more dimples and dents so I can travel better on race day! #thisismykindofchallenge • 14 days to #IronmanArizona #LFG ⚡️⚡️⚡️

 

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Thank you Kyle, with Kyle’s Bikes, for blessing Mojo before the big dance!

 

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Determination, adaptability, commitment, resilience, fortitude, perseverance, self belief… • This is what it took to get through my last big swim before race day. About half way through, the fire alarm went off and we had to evacuate the building. I stood outside in my wet swimsuit, towel, swim cap, flip flops, and a sweatshirt in 45F temps with 40 mph winds waiting to jump back in the pool to finish my workout. Thankfully I didn’t have to wait too long! • Oh…and the workout…let’s just say I’m ready for #IronmanArizona in 10 days! #LFG ⚡️⚡️⚡️

 

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Oh yeah! Soaking up all the recovery and snuggles before we leave for Arizona. 🐶🥰

 

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Visiting the National Petrified Forest was so cool!

 

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This sunrise run in Holbrook, Arizona at ~5000 feet was STUNNING!

 

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Standing on the corner in Winslow, Arizona!

 

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Getting to swim at ~7000 feet in Flagstaff, Arizona was AMAZING!

 

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We arrived in Tempe, Arizona

 

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R E A D Y to create an experience I’ve never had on Sunday! • 3 days to #IronmanArizona #LFG ⚡️⚡️⚡️

 

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Coeur Sports meet up! Meeting new friends is always fun!

 

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This AMAZING human has always been a light that shines bright! I’m so blessed and grateful that she made time in her busy day to be my personal tour guide in Tempe Friday morning!

 

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I got one of the absolute BEST surprises today! My dear friend Erika Olson Myers flew down to surprise me and support me at #IronmanArizona tomorrow. I’m so blessed and grateful to have the best people in my life! Thank you to Tim Fencl for helping coordinate this wonderful surprise! 🥰 • 1 day to #IronmanArizona #LFG ⚡️⚡️⚡️

 

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I was R E A D Y! I was R E A D Y to toe the start line. I was R E A D Y to challenge myself. I was R E A D Y to put it all together and create a performance I had never had before. And that is E X A C T L Y what I did! I created an experience I’ve never had and it was A M A Z I N G! I had an overall PR of 52 minutes, finishing in 12:44:56. #LFG ⚡️⚡️⚡️ • I’m grateful for the privilege to race, for the privilege to challenge myself in new ways, for the privilege to run down another red carpet, and for the privilege to cross another finish line! ⚡️ 📸 credit: Finisher Pix

 

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Recovery is on point with cribbage and Normatec recovery boots.

 

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“All aboard” in Santa Fe, NM

 

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Hiking in Red Rocks, CO with family on Thanksgiving morning!

 

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Red Rocks with my #1 + snow = 😍

 

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Thanksgiving meal in CO with family.

 

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Puzzling with family on Thanksgiving.

 

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The rising sun was so beautiful as we departed Colorado.

 

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Coming home to all the snuggles. 😍

 

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I’m boosted! #getvaccinated (not up for debate…I’ll delete your comments)

 

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My snuggle bug!

December:

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Going to a swim meet to support our niece…love having them live close to us!
Cheering on Laylah at a 7th grade basketball game (warm up pic) was a highlight!
2 weeks can drag on forever or go by in the blink of an eye.

2 weeks ago today I crossed the #IronmanArizona finish line. In the last 13 days I have done zero swimming, zero biking, and zero running. While I know it was good for me to take a break from what I love to allow for proper recovery, the last two weeks have felt like an eternity.
So grateful to have my favorites join me on my first run since #IronmanArizona!
Getting to spend time with Isabella running and playing makes my heart happy!
The girls found and caught a field mouse on our adventure and they were so happy about it! 💙💛
Not nearly enough snow fell here for our liking, but we got out and played in it before it’s all gone!
Thank you to Michelle K for my Secret Santa gift! LOVE it all!
Staying safe during a tornado warning and comforting all the girls.
So grateful to have our niece join us to meet Tim’s parents for lunch on Saturday.
Even when the run feels tough, it’s always fun to watch the joy these two have while running! #basillovesrunning #jerserylovesrunning
Fri-yay happy hour roll the dice swim was a great way to end the week and ease back into training after nearly 4 weeks off post #IronmanArizona ⚡️
Running into vacation with my favs! 💙💛
It is SO important to not only do the work, but also PLAY! Oh…and have you ever tried to coordinate a handstand with 5 people before?! That was work in its own way! 🤣
Xmas Day lunch on the road in Kansas.
The family visiting the Inner Space Cavern in Austin, Texas.
My fav and I in the Inner Space Cavern in Austin, Texas.
We got to swim outside…in December, which is something we are definitely NOT use to. Oh…we are also not use to swimming in a pool that is 33 1/3 yards long, so our 3000 yard swim quickly turned into 4000 yards. We thought we were swimming in a 25 yard pool despite the much slower paces than normal. 🤪
Hope…hope for a brighter tomorrow. Hope for acceptance of differences. Hope for true equality. Hope for unity. Hope for change.

We can hope all we want, but change comes with action. Let’s all have courage, be kind, and decide to create the change we want to see in the world. We have the power to create a brighter, bolder, better future. #bringon2022
We had a blast escaping from 4th grade! #escaperoom
So grateful I got to send 2021 out with family! This was the first time we’ve all been together since 2018. ❤️
So blessed to have these amazing ladies in our lives! ❤️
Love this goofy crew so much! ❤️
Getting snuggles with two of our little ladies to bring in the New Year! ❤️
I’m so damn proud of what I created in 2021 and looking forward to creating more awesomeness in 2022! ⚡️

the best of 2021

I love looking back and thinking about all of the amazing things that I’ve accomplished and all of the challenges I’ve overcome! I’ve reflected for the last 8 years and now it’s time to reflect on 2021! You can look back at my previous posts if you’d like: the Best of 2013, the Best of 2014, the Best of 2015, the Best of 2016, the Best of 2017, the Best of 2018, the Best of 2019, and the Best of 2020. Now its time to reminisce my favs from 2021! 🙂

Best race experience?

The Ironman 70.3 World Championship isn’t the “best race experience” because it was easy and everything went according to plan on race day (wait…does that ever happen?!). Nope! It was the “best race experience” because it challenged me in ways I’ve NEVER been challenged before. The challenging terrain + Mother Nature’s crazy attitude forced us to “rise to it” on race day like I’ve never had to do before. It was definitely a race to remember! If you missed the recap of this epic race, this is one you definitely want to catch up on! Here is the link. Sit back and enjoy what can only be described as crazy! ***Secretly I want to do it all again with the same conditions, on the same course. 🤪

📸 Finisher Pix

Best race performance?

I was  R E A D Y  for Ironman Arizona! I was  R E A D Y  to toe the start line. I was  R E A D Y  to challenge myself. I was  R E A D Y  to put it all together and create a performance I had never had before. And that is
E X A C T L Y  what I did! I created an experience I’ve never had and it was  A M A Z I N G! I had an overall PR of 52 minutes, finishing in 12:44:56. #LFG
⚡️⚡️⚡️

Sure, this was my best Ironman performance physically, but it was also my best Ironman performance from my mental endurance performance and that is what I’m the most damn proud of! ⚡️⚡️⚡️

I was SO DAMN PROUD to have created a shiny new PR by 52 minutes! ⚡️

I’m grateful for the privilege to race, for the privilege to challenge myself in new ways, for the privilege to run down another red carpet, and for the privilege to cross another finish line! ⚡️⚡️⚡️

Best run?

The Drake 1/2 Marathon was one where I completely pushed myself out of my comfort zone and RACED! I had no idea if this would be my last race of the year (hello Covid) and I was not going to leave anything out on the course just in case things went backwards. Crossing that finish line brought tears to my eyes! Full race recap here.

Squeee!! I GOT to cross a start line and a finish line of an IRL race!!

Best bike?

I had a lot of great bike rides this year, but the ones that speak to me as being the “best” from 2021 were the last two century+ bike rides that I did in preparation for IMAZ. The temps had dropped, the winds were high, and I had to bundle up in all of the gear to stay warm. I almost took these rides to the trainer, but I’m SO glad I opted to ride outside instead. These rides gave me a great mental boost (as well as physical boost) going into Ironman Arizona!


Decide…I decided 100+ miles on the bike (+ 1 hour run off the bike) was going to be AMAZING! I was determined to keep a positive attitude, be gritty, and to persevere! I wasn’t going to let Mother Nature win. She tried to push me around a bit (hello wind), but I won this round!

I GET to do this! So much gratitude for the strength of my body + mind, the support from my #1, my safety on the open roads, the beautiful fall day, and the gorgeous fall foliage.

Best swim?

We FINALLY made it home home to visit my parents last summer (it had been nearly 2 years since we were last home…hello Covid). Thank you vaccines! When we were home, Dad drove the boat beside us (on more than one occasion) so we could swim a 5K in West Okoboji Lake. Getting to swim in the open water, see the bottom of the lake while swimming (because the water is so clear), and having my #1 beside me was amazing! Having Dad’s support was icing on the cake!

Seize the opportunity!

Best finish line?

Twin Lakes Sprint Triathlon when I took the overall female win! I never imagined myself breaking the tape at any race. I’m sooo thrilled to have had such an awesome experience! Here is the link for my race recap.

GETTING to break the tape as I take 1st overall female! ⚡️⚡️⚡️

Best surprise?

Getting a roll down slot to Ironman 70.3 World Championships in St. George, Utah was the best surprise of the year! I was shocked when I got the email that I had earned a roll down slot from racing Ironman 70.3 Des Moines. I had a great race in Des Moines in spite of the nearly 3 hour weather delay + shortened bike, but my performance didn’t put me in the top 14 in my age group (which is how many slots were awarded), so I didn’t expect to get a slot. Thankfully some ladies who were faster than me had either already qualified at a different race or didn’t want to go to Worlds, so I got a slot and it was quite the epic adventure!

WUT?! I got a roll down slot to Ironman 70.3 World Championships! #soexcited

Best mental endurance compass?

I had the AMAZING opportunity and pleasure to work with Vanessa Faye Foerster for 24 weeks this year. She teaches athletes how to build mental endurance by “dropping the self doubt + fueling the self confidence.” The journey she helped me create this year was challenging, enlightening, fun, and worth every penny! What I have learned has not only boosted my racing performance, but it has also elevated my personal life. I am so grateful for her guidance to push me out of my comfort zone to level up into the zone where I cultivate the life I want to live. #LFG ⚡️

This amazing, beautiful human helped me transform my self belief from superficial belief to belief down to my core. ⚡️ THANK YOU VANESSA! ❤️

Best enCOEURaging moment?

The Ames Triathlon was back in action this year after a year off (thank you Covid). What a great race! It is so fun to see people achieve their goals and do things they once thought were impossible. If you want to experience the Ames Triathlon for yourself, come to Ames in June 2022! You won’t be disappointed!

Who’s ready to race?! We are ready to get this party started! Photo credit: Dave Mable

Best new gear?

The Coeur Sports Wind Vest has been AMAZING for getting outside and riding on those chilly fall days! Signing up for an Ironman that took place in November meant I had to bundle up to get my 100 mile rides done outside…because let’s be honest…riding 100 miles in the basement is definitely not as much fun as riding outside!

110+ miles is a long time to be in your own head. Good thing I know the words to a lot of songs or make up my own words and can sing at the top of my lungs because Mother Nature doesn’t care what I sound like! 🤣🤪

Seriously though…this wind vest is AMAZING! It kept me warm while allowing me to carry all the nutrition, and has reflective strips on it for better visibility.

Best way to stay healthy?

Get vaccinated! The end (no comments on this necessary…I will delete them).

I’m boosted! #getvaccinated (not up for debate…I’ll delete your comments)

Best piece of racing advice you received?

“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 in her book “Swimming to Antarctica”

Most inspirational athlete?

Chris Nikic crossed the Ironman Florida finish line in November of 2020 becoming the first person with Down Syndrome to become an Ironman. He believes you can achieve more by creating a habit to get 1% better than you were yesterday. He has since crossed the finish line of the Boston Marathon and the New York City Marathon. He is gearing up for the Ironman World Championships in Kona in 2022, so let’s all cheer him on!

Best support crew?

I am so damn lucky to have the amazing support of my #1! He has supported me not only on race day(s), but day in and day out throughout my entire journey. I am forever grateful to have him on this journey with me. ❤️ you!

My #1! SO grateful for you! ❤️ you!

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

PROUD + gratitude + fun + joy

Tell me about your 2021 year!! What are your “bests” from 2021?!

2021 week 51: mixed bag

Last week was a mixed bag. There was some exercise, some work, some family time, and some holiday cheer.

Quote of the week:

“Life is a mixed bag no matter who you are.”

~unknown

Swim: 4700 yards

Thursday we got to swim with friends and family. While the swim was great, the play time in the water was the best!

It is SO important to not only do the work, but also PLAY! Oh…and have you ever tried to coordinate a handstand with 5 people before?! That was work in its own way! 🤣

Bike: 0 miles

Run: 4.5 miles

Wednesday we ran after work/school and it was the perfect way to cap off the short work week.

Running into vacation with my favs! 💙💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 4 hours & 24 minutes
30 minutes of full body strength training

Attitude of Gratitude:

Post race massage to flush out the body! Thanks Nick, with Vitality Massage!
Jersey snuggles with EVERYONE…she’s even working on weaseling her way into Mimi’s heart. 🥰
Happy Xmas Eve swim!
Spending some time with our baby girl! 🥰
Visiting the OKC memorial on Christmas Day and sharing some history with the twins.
Xmas Day lunch on the road in Kansas.
Boxing Day lunch on the road in Texas.
Our bubble crew…Oh and my sister has a mask on because Tim didn’t put deodorant on. 🤣

What were your highlights from week 51 of 2021?!

2021 week 50: rest is action

Sunday marked 4 weeks post Ironman Arizona and I successfully gave my body a REALLY good break during this time. During the last 4 weeks, I swam 3 times, biked once, and ran twice. There was one strength training session, one yoga session, and zero snowshoeing. I have gone on long walks with our girls, spent time with family, supported our nieces at their sporting events, slept 9-11+ hours most nights, and rested like my upcoming races depend on it, because guess what… THEY DO! Sure, I push my limits, but I also know that in order to perform at my best, I not only have to work hard, but I also have to take some time off and rest hard (lessons we can call learn from watching our dogs…they play hard and rest hard).

Quote of the week:

“All action begins in rest…This is the ultimate truth.”

~Laozi

Swim: 5200 yards

Friday we hopped back in the pool for a happy hour swim where we played a game of roll the dice. This is such a fun way to create a workout without having to plan ahead. It is spontaneous…something most type A triathletes don’t have much of in their daily lives. 🤪

Fri-yay happy hour roll the dice swim was a great way to end the week and ease back into training after nearly 4 weeks off post #IronmanArizona ⚡️

Bike: 19.2 miles

Saturday Mojo and I reconnected after nearly 4 weeks apart. Oh how I’ve missed her! It felt amazingly fantabulous awesomeness and so much more to reconnect!

We are excited to chase our dreams and see just how far we can go in 2022! #LFG ⚡️

Run: 3.0 miles

Sunday I took the girls for an easy run around the golf course (one of our favorite winter running locations). They had SOOOO much fun!

Even when the run feels tough, it’s always fun to watch the joy these two have while running! #basillovesrunning #jerserylovesrunning

Strength Training: 15 minutes of core strength daily

Weekly Totals: 6 hours & 39 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

All the snuggles!
Two peas in a pod!
Thank you to Michelle K for my Secret Santa gift! LOVE it all!
Staying safe during a tornado warning and comforting all the girls.
So grateful to have our niece join us to meet Tim’s parents for lunch on Saturday.
I’m soooo grateful she loves to snuggle!
Isabella gets lots of snuggles too!

What were your highlights from week 50 of 2021?!

2021 week 49: do what you want

Last week was full of “do what you want” instead of having a rigid schedule. There is a schedule waiting for me, but I have a few more weeks of doing what I want before diving back into the rigid training schedule.

Quote of the week:

“Do what you want.”

~me

Swim: 0 yards

Bike: 0 miles

Run: 3 miles

Wednesday late afternoon, I ventured out with my favorites to see how recovered I was from Ironman Arizona. We ran 3 miles and boy did I struggle! Clearly I have more recovering to do in my future. 😉

So grateful to have my favorites join me on my first run since #IronmanArizona!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 15 minutes

Attitude of Gratitude:

Cheering on Laylah at a 7th grade basketball game (warm up pic) was a highlight!
Getting to spend time with Isabella running and playing makes my heart happy!
The girls found and caught a field mouse on our adventure and they were so happy about it! 💙💛
All the snuggles!
Not nearly enough snow fell here for our liking, but we got out and played in it before it’s all gone!
Puzzling! 2000 pieces is a LOT, but you eat the elephant by taking one bite at a time!

What were your highlights from week 49 of 2021?!

2021 week 48: hello offseason

Last week was offseason week #2 so I had no swim/bike/run training until Sunday to allow my body to fully recover from Ironman Arizona before starting to train again for the 2022 season. It was full of dog walks, relaxing + dog snuggles, boosting our immune systems, supporting our twin nieces, and sleep. And now, I’m SOOOO ready for snow and offseason adventures! Mother Nature, can we please get lots of snow?!

Quote of the week:

“Champions are made in the offseason.”

~unknown

Swim: 2200 yards

Sunday I jumped back in the water, splashed around without a plan, and was reminded of how much love I have for this sport! I am forever grateful for the privilege to do what I love and have fun in the process!

2 weeks can drag on forever or go by in the blink of an eye.

2 weeks ago today I crossed the #IronmanArizona finish line. In the last 13 days I have done zero swimming, zero biking, and zero running. While I know it was good for me to take a break from what I love to allow for proper recovery, the last two weeks have felt like an eternity.

Bike: 0 miles

Run: 0 miles

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 25 minutes

Attitude of Gratitude:

I’m boosted! #getvaccinated (not up for debate…I’ll delete your comments)
“Should I stay or should I go?!” Jersey saw some animals to chase! 🤣
My snuggle bug! 🥰
Post race massage to flush out the body! Thanks Nick, with Vitality Massage!
The girls love our neighbor…especially when she has treats! 🤣
Watching 7th grade basketball to support our niece…it’s fun to have them live so close to us!
Going to a swim meet to support our niece…love having them live close to us!
All the snuggles!

What were your highlights from week 48 of 2021?!