SBT Extreme Suspension Trainer

24 weeks to IMMT

Published on March 9, 2020 by Kecia2 Comments

Ladies and Gentlemen, may I have your attention please! For those that may not know, I have officially registered for IRONMAN Mont Tremblant 2020 and we are 24 weeks out from race day. SO much has changed in the past year, but one thing remains the same…I have a passion for swim/bike/run and a fire in my belly for IRONMAN distance racing. I am SUPER excited to be pushing myself in new ways as I prepare for IRONMAN Mont Tremblant! I can’t wait to see how this journey unfolds and what IRONMAN Mont Tremblant race day brings me!

I’ve decided to return to my weekly recaps as a way to document my progress, while hopefully inspiring someone else to dream big and chase those dreams with their whole heart! Here is what went down during week 25:

Monday:

40 minute treadmill run that at times pushed me WAY out of my comfort zone! I ran at 6.0 mph (10:00/mile pace) for the majority of the run, but every 5 minutes I had a 1 minute at 8.8 mph (6:49/ mile pace). YIKES! To keep this more realistic to outdoor running, I had the incline on the treadmill set to 1%. Those 1 minute intervals were SUPER CHALLENGING for me, but this is where growth happens!
54 minute Zwift ride with 6x(30 seconds Z5/1 minute Z3)…I did this immediately after that treadmill run. Needless to say, my legs weren’t impressed with me during these intervals, but they performed and held strong!
30 minutes of yoga at home…Yoga Download for Triathletes: Post-Training Practice is perfect to get a good stretch in after some tough sessions.

Tuesday:

2400 yard swim…this was mostly recovery, which was exactly what the body was craving after yesterday’s more challenging workouts.
40 minute run home from work with 5 x 0.25 mile hill repeats. Running strong and hard up the hill and jogging easy back down. I haven’t done hill repeats since June of 2017. I’ve missed them and will be incorporating them into my training plan more frequently. The goal was to be strong and consistent, but I think I needed a bit of a longer warm up before doing the hill repeats. Instead of consistency, I progressively got faster with each repeat. I guess it leaves me with goals for next time! 😉
The underlined splits were my hill repeat paces.

Wednesday:

42 minute ride Zwift ride with 5x(1 minute Z4/1 minute Z2) followed by 10 solid minutes in Z3. This was a “head down and do work” kind of ride.
Grateful to sweat it out next to my fave as we both put in the work on this #workforitwednesday!
30 minute strength session using the SBT Extreme suspension trainer. I incorporated a lot of good variety in my session working all muscle groups.

Thursday:

3000 yard swim with 3×300 at race pace. It took me a bit longer to get to race pace than planned today, but I finally got there by my final 300.
12 mile run home from work. It was SUPER FREAKING WINDY! There were a couple of times during this run that I was blown to a complete stop while running into a 31 mph sustained headwind (with gusts up to 56 mph). When I was blown to a complete stop, I just laughed out loud!

Friday:

90 minute active recovery ride on Zwift…this felt really good to spin easy.
3600 yard swim with 3x(12×25 FAST with 20 seconds rest between). Between each set, I did 300 yards of a specific drill to guide my technique for the next set. I was pretty consistent in swimming these 25s at around 1:20/100 yard pace.
Friday Happy Hour swims are my fave!

Saturday:

3 hour endurance ride on Zwift maintaining 155 watts for the duration of the ride. This is a great way to practice what race day power should feel like.
30 minutes of yoga at home…Yoga Download for Triathletes: Post-Training Practice You don’t have to go to a yoga studio or do 60-90 minutes of yoga at a time. This simple 30 minutes compliments whatever workout you’ve already done for the day by stretching out all areas of the body.
Spending some time with my mat post endurance ride.

Sunday:

3 hour endurance ride with sprints on Zwift. This was OH. SO. CHALLENGING! After a 15 minute warm-up (which started at 150 watts), I had 10 intervals of 15 minutes at 155 watts + 8 seconds at 600+ watts (all out sprint) before the 15 minute cool down. I’ve tried to do this ride in the past, but the farthest I’ve gotten is through 7 of those 10 intervals. Today I successfully completed all 10 intervals and I’m super pleased with myself. It wasn’t easy, but this is where growth happens!
Those 8 second sprints were no joke!

After multiple attempts, this was the first time ever that I successfully completed this workout!
40 minute run off the bike at an easy pace with my friend Robin. SO grateful for her friendship, support, hugs, and all the girl talk.
So grateful for all of the strong AF, badass women in my life. The ones who lift each other up, support each other in life and sport, encourage each other to live their best life, inspire each other to dream big, and stand beside you through it all! I’m so grateful I got to share some miles with one of those strong AF, badass women today!

In addition, I completed 15 minutes of core strength and 5 minutes of meditation every day.

Swim totals: 9000 yards (5.11 miles)
Bike totals: 148 miles
Run totals: 24.8 miles
Weekly total: 18 hours & 59 minutes

Other weekly highlights:

Walking the dogs in the warmth and sunshine!

Packing for Coeur Camp! So excited to spend my birthday weekend swimming/biking/running with all the ladies in Cali!

Celebrating my birthday a bit early with one of my favorite food groups…sushi!

Kicking the feet up and recovering in my Normatec Recovery boots!

What were the highlights of your week?

5 weeks ’til #IMLou – Crazy Busy

Published on September 14, 2018 by Kecia10 Comments

This is obviously REALLY late as I am very close to being 4 weeks out from IMLou instead of 5 weeks out. The reason for the delay…Life has been CRAZY busy!! Between work, training, personal life, volunteering, and trying to catch up on sleep, I feel like the rug got pulled out from under me, so the blog took a back seat for a bit.

Swim: 6800 yards

Doing the work now will reap rewards on race day!!

Putting in the work!! 6×100 all out efforts with some pretty consistent (+ fast for me) splits!!

Bike: 125 miles

Putting time in the saddle to start the week.

Easy recovery spin while our neighbor uses our SBT suspension trainer!

Riding 5 hours on the trainer staring at Lake Monona…I so wanted to be on the IMWI bike course, but my gut told me not to and I listened to it. Longest ride ever on the trainer!!

Run: 16.5 miles

Double Run Day Wednesday!! Morning treadmill miles!!

Double Run Day Wednesday!! Afternoon rolling hills around the middle school.

45 minute run off the bike…so fun to run into (literally) a social media friend and turn him into a real friend!!

Strength Training: 10 minutes of core strength almost daily

Weekly Totals: 15 hours & 25 minutes

Quote of the Week:

“My life is very crazy and busy, but I love it that way!” ~Hilary Duff

Attitude of Gratitude:

Bubble + Epsom salt baths are perfect for recovery!!

Basil turned 6 years old on Monday…I love these two SO MUCH!!

Recovery + dog snuggles are the perfect combination!!

“Mom, I know you’re trying to read before bed, but I really want snuggles instead.” ~Basil
Love her so much!!

The setting sun was SO BEAUTIFUL on our way to Madison for the weekend!!

All of these amazing volunteers helped us keep T1 in check on IMWI race morning. I’m so grateful for their help!!

Playing pack mule for friends racing!! So glad we were able to get their gear, take it to their car, and help them out!! Congrats to both Steena and John on stellar IMWI races!!

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

14 weeks ’til #IMLou – Confidence!!

Published on July 8, 2018 by Kecia6 Comments

Last week was full of many opportunities to push the envelop and see where my limits were with different workouts and in varying conditions. My self confidence was challenged many times last week, but each time it was challenged, magic happened. This week put so much confidence in the barn for race day, which I am very excited (and nervous) about!! Self confidence really is a super power!!

Swim: 7093 yards

Doesn’t everyone play in the water after they swim?!?!

Bike: 68.4 miles

So much of myself to explore and learn from!!

1 hour ride between runs on July 4…look at all of that sweat on the ground!!

ALL. THE. FEELS…starting with fear, distrust, disbelief, and doubt in myself and my abilities before starting this brick. I was scared and full of “Can I really do this?” I hopped on my bike and told myself to stay in the moment. Focus on this interval. Don’t give up! Explore your limits! After nailing all of the bike intervals, it was time to see just what I was made of on this run.

Run: 33.7 miles

Running into a new week with some pace work!

Run #1 on July 4 was SOGGY and GROSS, but the first 6 miles were decent!!

Run #2 on July 4 with a dew point of 75* and heat index of 91*F at 9 am when I finished sweating out all of the fluids + electrolytes. The last 7 mile run didn’t go as planned, but I got it done!!

Running into the weekend with my fave by my side!! Today marks 100 days until #IMLou!! So grateful for the nice summer weather during my 10 miles of pace work this morning!!

This is where I turned the fear, distrust, disbelief, and doubt into COURAGE, TRUST, BELIEVE, and CONFIDENCE!! Now I don’t simply BELIEVE I can, I KNOW I can!!

Strength Training: 10 minutes of core strength almost daily + 1 hour & 15 minutes full body strength

The only way to get stronger is to do the work!

Atomic push-ups using the SBT Extreme Suspension trainer!! I LOVE this device!!

Weekly Totals: 15 hours & 1 minute

Quote of the Week:

“Self confidence is a super power. Once you start believing in yourself, magic starts happening.”

Attitude of Gratitude:

The only way to recover…Tart Cherry Juice + Normatec Recovery Boots!!

So grateful for summer break and morning walks with my two favorite fur babies!! #thattail

So grateful to have Coach Kelly in my village, helping me get stronger, believing in me (even when I don’t always believe in myself), and guiding my ship through unchartered waters. #trackcatstrong

So grateful for this much needed epsom salt + lavender bubble bath soak post brick workout!!

How was your week? What were you grateful for last week?! How do you put confidence in the barn to tap into on race day?!

15 weeks ’til #IMLou – Mixed Bag

Published on July 1, 2018 by Kecia6 Comments

Last week was a mixed bag! I had some breakthrough sessions and some sessions where I rode the struggle bus. On Thursday, I went out for my ride and got REALLY dehydrated. While it was my fault for not stopping on the way home to refill my bike bottles, I didn’t want to ride 2 miles out of my way to refill them when there were some SERIOUS storms rolling in, so I kept rolling toward home. My pace kept getting slower and slower and slower. About 7 miles from home, I called for a ride. Not only was there thunder and lightening in the area, but I was very dehydrated. Time to call it a day! I kept riding toward home until I met my ride about 5 miles from home. Thanks to George for coming to pick Mojo and me up!! This little bump caused me to miss a couple of days of training, but I learned a couple of lessons…stop and refill the bottles (I may have actually made it home before the storms if I had been hydrated) and don’t wear arm coolers when it is SO HUMID (they don’t allow for evaporative cooling when it is in the tropics zone). #alwayslearning

Swim: 6032 yards

“Consistent hard work is what yields success, not perfectly nailed sessions!” ~Hailey Manning #breakthroughsession

Bike: 128 miles

FINALLY nailing goal watts on an outdoor ride!!! #breakthroughsession

Coach Basil wasn’t keen on the easy, recovery ride. She likes it better when I push and sweat all over…tasty!! 😉

Today I tried to outride the “storm,” but the “storm” won.

Run: 15 miles

Double run day!! I pleasantly surprised myself today!!

Strength Training: 10 minutes of core strength almost daily + 1 hour & 15 minutes full body strength

Mya was “coaching” me while I did SBT Extreme this week.

Weekly Totals: 15 hours & 1 minute

Quote of the Week:

“Life is a mixed bag of blessings and disaster.” ~Brandon B.

Attitude of Gratitude:

SO GRATEFUL to Nick with Vitality Massage for keeping me healthy and active!!

I was DREAMING about these AMAZING fish tacos ALL. DAY. LONG!!! #getinmybelly

Grateful to have Sound Probiotics in my village!! #winningtakesguts

Recovering on a double run day with avocado toast and Normatec Recovery boots!

Epsom salt + lavender bubble bath = grateful

My dehydration craving of choice was pickle juice!! So grateful we had some in the fridge!!

New Roka Sports wetsuit day!! So grateful to have Roka support this crazy journey and help us #findfaster!!

How was your week? What are you grateful for this week?! What do you crave when you are dehydrated?!

23 weeks ’til #IMLou – right now

Published on May 6, 2018 by Kecia4 Comments

Last week’s theme was “right now!” It came to me during my Tuesday morning swim. My mind was all over the place and I knew my first set of 10×50 at zone 5 effort were not consistent. When I started the second set of 10×50 at zone 5 effort, I started singing Van Halen’s “Right Now” in my head as I swam. Guess what happened?!?! CONSISTENCY!! My 50 yard times for that set varied by less than 2 seconds for each 50. YES!! Don’t worry about the last interval, don’t worry about the upcoming interval, stay present! Focus on RIGHT NOW!

Swim: 8900 yards

“Right now, hey
It’s your tomorrow
Right now,
C’mon, it’s everything
Right now,
Catch that magic moment, do it
Right here and now
It means everything” ~Van Halen

Focus on “right now!” Plant your feet on the floor and move toward chasing your dreams!

3700 yard swim with 2000 yards in Z4. I am very happy with my efforts and consistency. “Right now” helped me chase my dreams!

Bike: 86.2 miles

First outdoor ride this year…even if it was on the trainer! I am grateful for the warm temps + sunshine!! Never mind the 30 mph sustained winds with gusts up to 40 mph (that’s why I rode on the trainer).

Hello humidity! Apparently we skipped over spring. Time to acclimate for race season!

Easy active recovery ride after a long day before chaperoning the 8th grade party…how I spent my Friday evening…

“Right now” was pure joy for 50 miles on two wheels with my fave! I was so happy to be outside riding on the open roads!

This bright pink Coeur Sports Pop Tart kit is perfect for riding on the open roads!

Run: 16.9 miles

Running off the bike in this humidity was tough! The air was thick as pea soup!

“Right now” included a 30 minute run off the bike! Hello heat acclimation!

10 mile heat acclimation run. “Right now” helped me chase my dreams!

Strength Training: 75 minutes + 10 minutes of core strength or yoga stretching daily

30 minutes of strength with weights…It felt SO good to be lifting weights again!

45 minutes of SBT Extreme Suspension Training

Yoga: 30 minutes

Stretching out those tight hips post long run!

Weekly Totals: 14 hours + 30 minutes

Quote of the Week:

“Right now, hey
It’s your tomorrow
Right now
C’mon, it’s everything
Right now
Catch that magic moment, and do it right, right now
Oh, Right now
It’s what’s happening?
Right here and now
Right now
It’s right now
Oh,
Tell me, what are you waiting for
Turn this thing around”

~Van Halen

Attitude of Gratitude:

BT Nutrition helps me recover every night! So grateful for their Goodnight formula to help me sleep better!

Love this girl! Not sure why she thinks laying on the coffee table is more comfortable than her dog bed.

Wearing my Normatec Recovery boots at a morning work meeting post early morning race simulation brick workout in some very thick air!

Dance like no one is watching when you’re happy! So grateful there are only 35 days (including weekends) until summer break!

Super grateful that the trees are starting to produce leaves!! 🙂

Put a 2nd raised bed in the yard for veggies!

When my Garmin thinks I should take 66 hours of rest before my next workout…ha ha ha! It clearly doesn’t know me very well!!

How was your week?! What were you grateful for last week?! How do you use “right now” to keep you on track?!

10 minutes of core!

Published on June 21, 2017 by Kecia6 Comments

You’ve been asking for it, so I’m delivering! Sorry it has taken me so long to deliver. I am not technologically savvy, so my original plan for videos…well, let’s just say photos will have to do! I couldn’t figure out the whole video thing!

The following are some of my go to 10 minute core workouts, but I do add variety and mix things up (by combining bits and pieces from different sets and some things that aren’t even shown here) from time to time to keep it fun and challenging! I’ve been asked how I “find time” to do this everyday. The simple answer: I don’t…I make time! Core strength is so important for every motion that we do, so I make the time for it! My 10 minutes of core is typically the first thing I do after rolling out of bed. If I do it before my mind wakes up, that way it is done and my mind can’t try to get me to procrastinate or skip it! Sure there are days when I miss, but I try to keep them to a minimum.

So here are a few tools for your core arsenal!

Core strength option 1: Planks (I try to do this strength workout at least twice a week)
10 minute plank set:
1 minute plank, 1 minute right side plank, 1 minute plank, 1 minute left side plank, 1 minute plank, 45 seconds right side plank, 45 seconds plank, 45 seconds left side plank, 45 seconds plank, 30 seconds right side plank, 30 seconds plank, 30 seconds left side plank, 30 seconds plank

Core strength option 2: SBT Extreme Suspension Trainer (enter code COEUR10 for 10% off!)
1 minute standing hip drops right side

Starting position for standing hip drops

Drop the right hip toward the floor and then use your obliques to pull yourself back up to standing (you will need to use your arms a bit, but try to focus on the core)!

1 minute standing hip drops left side

Drop the left hip toward the floor and then use your obliques to pull yourself back up to standing (you will need to use your arms a bit, but try to focus on the core)!

1 minute plank with feet in straps

1 minute right side plank with feet in straps

Right side plank with feet in the straps

1 minute left side plank with feet in straps

Left side plank with feet in the straps.

1 minute rainbow plank

Start in plank position with feet in the straps.

Drop the right hip toward the floor and return to plank position.

Drop the left hip toward the floor and return to plank position. Continue this for one full minute.

1 minute saw

Starting plank position with feet in the straps.

Push your body back toward your feet and then return to starting plank position.

Pull your body toward your head and return to starting plank position. Continue this back and forth motion for 1 minute.

1 minute pike

Use the low abs to lift the hips and glutes straight up to the ceiling and then return to starting plank position. Continue this for one full minute.

1 minute right side plank with hip drops

Lower the right hip toward the floor without letting it touch the floor and then return to starting side plank position. Continue this up/down motion for 1 minute.

1 minute left side plank with hip drops

Lower the left hip toward the floor without letting it touch the floor and then return to starting side plank position. Continue this up/down motion for 1 minute.

Additional Options:

1 minute right side thread the needle

Rotate forward moving the left arm through the open area under the chest and return to right side starting plank position. Continue threading the needle for 1 minute.

1 minute left side thread the needle

Rotate forward moving the right arm through the open area under the chest and return to left side starting plank position. Continue threading the needle for 1 minute.

Core strength option 3: Stability Ball
2 times through each exercise:
1 minute plank with elbows on the ball and crunching left knee up to left elbow, then back, and right knee up to right elbow and back

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier).

Holding plank position with your elbows on the ball, lift the right leg and bring the right knee up toward the right elbow. Then return to the starting plank position.

Holding plank position with your elbows on the ball, lift the left leg and bring the left knee up toward the left elbow. Then return to the starting plank position. Repeat this for 1 minute.

1 minute with elbows on the ball in plank position rolling forward and backward on the ball

Holding plank position with elbows on the ball, push the ball away from you toward your head. Return to starting plank position and continue for 1 minute.

1 minute crunching up to pass the ball between my hands and feet (back and forth) while laying on my back

Crunch the ball up to pass the ball to your feet.

Pass the ball between the hands and feet.

Squeeze the ball with your feet and crunch the ball up to pass the ball to your hands. Continue crunching and passing the ball back and forth between your hands and feet.

1 minute with elbows on the ball in plank position spelling my full name (letters correct and backwards each minute)

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier). Use your elbows to spell your full name with correct letters and then letters backwards for 1 full minute.

1 minute laying on my side with the ball between my feet lifting and lowering the ball using my obliques (30 seconds each side each minute)

Lay on side, squeeze the ball, and lift the ball off the floor using your obliques. Repeat this for 30 seconds and then switch sides.

Additional Option:

1 minute hamstring curls

Start with feet on the ball and hips lifted up off the floor.

Keeping your hips off the floor, pull your feet back toward your glutes and then extend the legs long again. Repeat this for 1 minute.

Core strength option 4: Free weights

1 minute slow crunches with 12 pound dumbbells + left leg on top

Starting slow crunch position with left leg on top.

Slowly lower the dumbbell to the legs as you crunch upward.

Try to hold the crunched position as the arms come back up toward the ceiling and then slowly lower back to starting position. Repeat for 1 minute.

1 minute slow crunches with 12 pound dumbbells + right leg on top

Starting slow crunch position with right leg on top.

1 minute right side plank with hip drop using 12 pound dumbbell on hip

Start in right side plank with the dumbbell balanced on your hip.

Drop the right hip toward the floor (without letting it touch the floor) before bringing it back up to the starting position. Repeat for 1 minute.

1 minute left side plank with hip drop using 12 pound dumbbell on hip

Start in left side plank with the dumbbell balanced on your hip.

Drop the left hip toward the floor (without letting it touch the floor) before bringing it back up to the starting position. Repeat for 1 minute.

1 minute v-sit with Russian twist using 12 pound dumbbell

Holding the dumbbell, sit in a reclined position.

Twist and lower the dumbbell toward the floor on the right side of the hip. Return back to center.

Twist and lower the dumbbell toward the floor on the left side of the hip. Return back to center. Repeat for 1 minute.

1 minute standing teapot with 24 pound dumbbells right side

Standing tall, hold the dumbbell in the right hand.

Tipping at the waist, lower the dumbbell down the right side of the body. Then stand back tall. Repeat for 1 minute.

1 minute standing teapot with 24 pound dumbbells left side

Standing tall, hold the dumbbell in the left hand.

Tipping at the waist, lower the dumbbell down the left side of the body. Then stand back tall. Repeat for 1 minute.

1 minute seated rocking chair with 12 pound dumbbell

Start seated up tall with the dumbbell off to the right of the knees.

Bring the dumbbell with you as you recline back.

Return to sitting up tall but, this time with the dumbbell off to the left of the knees. Bring the dumbbell with you as you recline back and continue this back and forth motion for 1 minute.

1 minute right side plank thread the needle with 8 pound dumbbell

Lower the weight and thread it under your chest.

As you thread the weight, twist so the torso is near parallel to the floor. Return to side plank and continue threading the needle for 1 minute.

1 minute left side plank thread the needle with 8 pound dumbbell

Core strength option 5: Paper plates or rags

2 times through the following:

1 minute rainbow plank

Starting plank position with feet on paper plates or rags.

Twist and lower the right hip toward the floor and then return to plank position.

Twist and lower the left hip toward the floor and then return to plank position. Continue this motion for 1 minute.

1 minute pike

Use your abs to pull your feet toward your chest so your hips are go up to the ceiling. Then return to plank position. Continue for 1 minute.

1 minute saw

Push your body backward toward your feet keeping a neutral spine. Then return to starting plank position.

Pull your body toward your head keeping a neutral spine position. Then return to plank position. Continue for 1 minute.

1 minute swimmers arms (think breast stroke)…keeping your feet off the floor will work you lower back throughout this motion.

Start with hands on rags or paper plates while laying on your belly.

Think breast stroke…move the arms out and around.

Bringing the arms together, push them back up to the starting position.

Additional option:
1 minute reverse swimmers arms (think breast stroke in reverse)…keeping your feet off the floor will work you lower back throughout this motion.

Slide the hands straight down the center.

Move the arms out and around returning them to the starting position.

Core strength option 6: Body weight with variety

10 minutes included the following 2x through each of these:
1 minute scissor kicks

Laying with legs + head, neck, and shoulders elevated off the floor, do scissor kicks (I typically do side to side kicks for first 30 seconds and then up/down kicks for the last 30 seconds).

Continue with scissor kicks for 1 full minute.

1 minute mountain climbers

Starting plank position with hands directly under your shoulders.

Lift your right foot off the floor and bring your right knee to your right elbow. Then return to starting plank position.

Lift your left foot off the floor and bring your left knee to your left elbow. Then return to starting plank position. Continue for 1 full minute.

1 minute v-crunch into boat pose

Crunch up to v-pose and hold for 3 seconds before returning to the starting position. Continue these for 1 full minute.

1 minute windshield wipers (laying on my back lowering legs to the floor toward right, bringing them straight up the middle, lowering legs to the floor toward the left, and bringing them straight up he middle)

Start with legs lifted straight up the center and arms spread wide.

Lower the legs toward the floor to the right, but keep the low back in contact with the floor. Return to the starting position with the legs straight up the center.

Lower the legs toward the floor to the left, but keep the low back in contact with the floor. Return to the starting position with the legs straight up the center. Continue this back and forth motion for 1 minute.

1 minute single leg bridge pushing elevated knee out with opposite hand (right hand pushing out on left knee and then switch) and dropping hips toward floor and pushing back up to the ceiling (30 seconds each side each minute)