If January was a free trial offer for what 2024 has in store, I might not sign up for the rest of the year. With 3 visits to the vet, a cracked filling needing to be replaced, and windchill temps as low as -47F, January wasn’t all that. Thankfully February is showing signs of turning a corner with happy + healthy baby girls, much warmer temps (umm…hello flip flops + shorts in Iowa in February), and my tooth has been fixed!
Training highlights:
Diving into 2024 with focus and intentions for an epic 2024!
I climbed my way up Mt. Everest on my bike in January with a total elevation gain of 29,600 feet climbed in January. Thanks to the HardCoeur Coaching staff for putting on this challenge to give us something to focus on in the dark, cold days of January!
I got to run in a blizzard…with temps at -7F (windchill much colder), winds howling at 30 mph (with gusts up to almost 50 mph), and snow falling (not to mention the already 8+ inches on the ground), it was a tough, but peaceful run!
We went 19 days without seeing the sunshine, so when it FINALLY showed up, I ventured outside of my running miles to soak up as much of that glorious glow as I could!
Life highlights:
Jersey impaled her soft palate with a stick while playing to start the month and ended the month with pancreatitis, so there were LOTS of snuggles during the month as she recovered from all the vet visits.
So grateful for our new Coeur Sports stocking hats to keep us warm during those frigid January temps!
We got out snowshoeing only one day when the temps were back up above 0F. It was so sad to have 17 inches of fresh snow and not be able to get out on it because the windchill temps plummeted to -47F with a week+ of temps too cold to be out for very long.
I ventured into some new territory with my niece, Laylah. We went rock climbing and when you’re afraid of heights, letting go at the top and trusting the apparatus will prevent you from crashing into the ground takes a lot of courage!
Gratitude highlights:
I am grateful to be a SBR Sports, Inc. ambassador again in 2024! Use code kecia for 20% off!
Grateful for a warm house, warm gear to wear outside, a city bus system so we didn’t have to drive in the snow + frigid temps, lots of food to cook and eat at home, and snow days at the university (which is unheard of).
I’m so grateful that Jersey is back to her happy, healthy, high-spirited self!
How was your month of January?! What are you looking forward to in February?!
Last week we waved goodbye to 2022 and smiled as we welcomed 2023.
Quote of the week:
“Goodbye 2022! Hello 2023!”
~ Me 🥰
Swim highlights: 10,075 yards
Monday we were given time to free swim without a scheduled workout and it was SO AWESOME!! I swam one of my favorite workouts…3×800 with increasing effort at Ironman pace. It has been great to swim with the Masters group, but there hasn’t been any endurance swimming for me since Ironman Arizona, so getting to swim 800s made my heart happy!
We’ve been swimming shorter + faster sets during masters swim lately, so it was awesome to be given the opportunity to swim longer endurance sets Monday! 3x800s with increasing effort = faster pace with each interval…and that is definitely something to celebrate!! ⚡️
Bike highlights: 128 miles
Last week’s rides were more aerobic and tempo based. A great way to ease into my relationship with Moxie!
So grateful I for some quality time with my new girl, Moxie!
Run highlights: 4.25 miles
I got a couple of short runs in last week, but no pics were taken.
Strength Training: 15 minutes of core strength daily 2×30 minutes full body strength
Weekly Totals: 14 hours & 48 minutes
Attitude of Gratitude:
Any day that I GET to swim/bike/run all in the same day is a great day!!
Last week was a short work week due to a blizzard + the holidays. Despite Mother Nature not letting us all get together for the holidays, we enjoyed some time with loved ones here in town as well as quiet solo time.
Quote of the week:
“Merry everything and happy always”
~ unknown
Swim highlights: 8675 yards
I had multiple swims last week with the Masters group focusing on short/fast efforts. I got a lot of help + practice working on my butterfly stroke. I REALLY enjoy the masters community and the diversity of swim workouts that we do, but with most of our swim sessions being short efforts, I REALLY miss long endurance efforts.
Merry everything and happy always!
Bike highlights: 65.6 miles
Eeeekkkk…I got my new steed for Christmas and she is not only beautiful, but so enjoyable to ride! We are getting more and more acquainted with each other.
“It’s not the achievement of the goal that is the greatest reward, it is who you become by pushing yourself past your greatest challenges.” ~unknown • Thursday’s workout was properly named “Die Hard”. While I didn’t die, it was so hard. 🤣 I am proud of pushing myself, who I am becoming in the process, and nailing these challenging intervals. ⚡️ Oh…and I had to bring a bit of warmth to this workout with the Coeur Sports Kona kit since the windchill was -39F outside.
Run highlights: 6.45 miles
Time with these two while pounding the pavement always warms my heart (which was needed since it has been so cold)! 🥰
With the impending storm, Tuesday was the last time we saw the sun before we started to get more daylight, so we had to get out in the fresh air + sunshine. The -4F windchills were balmy compared to what was ahead for the remainder of the week. 💙🥶
Strength Training: 15 minutes of core strength daily 3×30 minutes full body strength
Weekly Totals: 10 hours & 7 minutes
Attitude of Gratitude:
I got to walk on campus during a light snowfall on Monday.
So grateful for a flush of the body by the best in the business!
This one knows exactly what to do when the windchill is -39F outside. 🐶🥰
After a few days of this, the -1F windchill felt amazing!
Isabella got us matching banana running shorts for Christmas…hers are on the way so we can all wear them at the same race this summer! 🥰
Family! 🥰
So grateful that these two live close enough that we could get together when Mother Nature presented us with some gnarly winter weather.
Last week I got back to doing what I love and with it came all the doms (delayed onset muscle soreness). It feels SO good to not be able to walk straight, lift my arms above my head, and naturally squat down to the toilet seat. 😜
Quote of the week:
“DOMS: proof that you pushed yourself, so enjoy the pain.”
~ unknown
Swim highlights: 4750 yards
I ripped off the band-aid and got myself back into the pool on Friday morning. The time away was just what I needed to reset myself…so much so that my first swim back I successfully swam the butterfly stroke for the first time EVER in my life. I have lots of room for improvement. I may not be where I want to be with it YET, but I have the form down and am continuing to show up to make it better! ⚡️ 🥳
HIIII!! I’m back!!
Bike highlights: 16.7 miles
I got my new bike last week! She is all built, set up, and ready to ride. We spent a little bit of time together last week to start building our relationship. I’ll get pictures out of her soon!
Run highlights: 3.07 miles
I ran with Jersey one day last week. It was a brisk run, but nothing like what our temps are going to look like this week. Sadly I didn’t any pics of this adventure.
Strength Training: 15 minutes of core strength daily 2×30 minutes full body strength
Weekly Totals: 5 hours & 41 minutes
Attitude of Gratitude:
snuggle bug 🐶🥰
Let’s play! 🐶🥰
Look at the sun greeting us after our swim session Saturday morning! 😍
Race week has come and gone, but I wanted to update you on the final days leading up to #IMLou!! Don’t worry, I’ll have a race report soon…I’m still trying to process it!! Teaser…it was the absolute hardest thing I have ever done!! It made my last 5 Ironman finishes feel like a walk in the park!! 😉
Swim: 2650 yards
Diving into race week!!
Swimming with my #1 supporter by my side!!
Bike: 4 miles
I forgot to get a pic of this bike ride…let’s just say I put on my race gear, took a cold shower, and went out on the bike in 38*F air temperature to test if my race gear would be warm enough. Brrrr!!
Run: 7.4 miles
Running with my fave by Churchill Downs after spending hours in the car to get to Louisville!!
The second run (that I also forgot to take a picture of) was after my bike ride that I mentioned above. Cold + wet = Brrrr!!!
Strength Training: 10 minutes of core strength the first half of the week
Weekly Totals: 2 hours & 23 minutes
Quote of the Week:
“There’s always a calm before every storm.” ~Saif Ali
Attitude of Gratitude:
Grateful to have Nick with Vitality Massage help keep me race ready!!
Getting to meet up with a few of my Coeur Sports teammates was so much fun!! This team of uplifting, encouraging, supportive women is where it’s at!!
Swinging in the sunshine with my fave on Saturday…the calm before the storm (quite literally)!!
Grateful that my Dad came to cheer me on at Ironman Louisville!!
Kicking the feet up, reading a good book, and hoping Mother Nature isn’t going to be as evil as predicted!!
Pre-race braids thanks to my sis!! So grateful she was able to come to Louisville from Cali to cheer me on!!
I’m so grateful to the Coeur founders and my teammates for the shoutouts, cheers, and encouragement to keep going when things got tough!!
These two!! I’m so grateful for my fave and sis!! It was so great to spend some time with them before race day!!
How was your week? What were you grateful for last week?! How do you enjoy the calm before the storm?
What a crazy, yet fun week!! It was full of taper crazies, packing crazies, and spectating crazies…all of this crazy brings me joy (yes, even the packing…it means a vaca is in sight)!!
Swim: 4925 yards
While swimming today, there was a seahorse on the bottom of the pool in my lane. Was this a sign?! I believe it was!! The seahorse is considered to be a symbol of strength and power. Just what I needed today!!
You know it’s taper time when your swim + run workout combined are shorter than just your swim workouts the last couple of weeks!!
Bike: 25.4 miles
In 2018 we’ve been training for two completely different races, so we haven’t had many opportunities to get to ride together. I’m grateful for the “bike date” today after work + am looking forward to more saddle time with my fave in 2019!!
Staying sharp for #IMLou even when traveling. #hayisinthebarn
Run: 6.7 miles
You know it’s taper time when your swim + run workout combined are shorter than just your swim workouts the last couple of weeks!!
Definitely not ready for windchill temps of 35*F like I experienced today!!
Cycling around the Twin Cities on my cross bike chasing down my fave!! No idea how many miles I logged (so they aren’t included in the above total), but it was fun and challenging to stay ahead of him!!
Strength Training: 10 minutes of core strength almost daily
Weekly Totals: 5 hours & 3 minutes (not including spectating the Twin Cities Marathon)
Quote of the Week:
“People say I’m crazy. I say HAH…I’m just fun with a twist.” ~Unknown
Attitude of Gratitude:
When you are a tapering Ironman athlete + middle school teacher in the Midwest with drastically changing temperatures, you load up on Sound Probiotics to keep healthy!!
So grateful to have this crazy group of colleagues to work with!!
So grateful for some downtime in my Normatec boots while getting sucked in to this AMAZING read!!
So grateful to briefly chat with my Coeur Sports teammate Kendra (and meet little Ralphie <3) at mile 8.5 of the Twin Cities Marathon!!
So grateful to briefly chat with Elaina at mile 26 of the Twin Cities Marathon!!
SO FREAKING PROUD of my FAVE!! HE CRUSHED IT!! Setting a new PR in a time of 3:33:05 at the Twin Cities Marathon!! 🙂
How was your week? What were you grateful for last week?!
It’s TAPER TIME!! I’m so glad to have made it to this point!! With the completion of last week’s workouts comes the taper for Ironman Louisville and I’m ready for it!! The hay is in the barn and I’m looking forward to lighting it on fire in 2 weeks!!
Swim: 10,300 yards
V is for victory!! I nailed my swim session with my second 1200 yard split being 4 sec/100 yards faster than my first 1200 yard split!!
Playing around in the pool after putting in some work!!
It’s Flippin’ Friday!! Doing somersaults in the water after swimming Friday morning!
Bike: 101 (trainer) miles
Alternating between Z2 and Z3 was a struggle, but I did it!!
5 hours on the trainer for the last time this year!! 🙂
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!!
Run: 32.5 miles
8 morning miles with Basil (2 of those with my fave too)!! #basillovesrunning
+ 9 afternoon miles = 17 strong miles Wednesday!!
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!! (Run #1)
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!! (Run #2)
Strength Training: 10 minutes of core strength almost daily
Weekly Totals: 16 hours & 47 minutes
Quote of the Week:
“Bring on the taper!! It’s TAPER TIME!!” ~ME 🙂
Attitude of Gratitude:
Grateful to have Dr. Chris keeping me on track at Team Chiropractic with only 3 weeks left until #IMLou!!
These two…love them and our nightly dog parties in our bed!!
Thank you to Kyle at Kyle’s Bikes for putting a new chain on Mojo and giving her your race day blessing!!
Grateful for the OneBrainWellness Self Defense clinic to learn how to defend myself against an attacker!!
How was your week? What were you grateful for last week?! Do you enjoy the taper?!
Last week was focused around recovery. Recovery from a big weekend last weekend, recovery from training, recovery from lack of sleep…recovery. Sure I still got in my workouts, but sleep was definitely a priority!
Swim: 12,600 yards
4400 yards with 3800 yards at IM race pace…doing the work!!
Dancing in the water after a swim that required lots of #courageovercomfort!!
Working on body position in the water today post 5 hour trainer ride. Good, active recovery.
Active recovery from my 18 mile run this morning. This swim was exactly what I needed to loosen up!!
Bike: 98.6 miles
3×12 minutes in Z4 work…I forgot what it felt like to go hard for so long…
Easy spin with a friend in the background using the SBT suspension trainer (or maybe he is just sleeping in child’s pose).
Congratulations to my fave!! He finished his last long run (22 miles) before the Twin Cities Marathon in 3 weeks!! Meanwhile, I was still riding on the trainer…5 hours in the books!!
Run: 18 miles
18 mile long run…feel really good about my execution on this run!!
Strength Training: 10 minutes of core strength almost daily
Weekly Totals: 16 hours & 3 minutes
Quote of the Week:
“I need some time to recover. I am not a machine.” ~Unknown
Attitude of Gratitude:
So grateful to have Nick with Vitality Massage keeping me healthy and ready for the next workout!
SO MANY homegrown tomatoes…Basil wants to eat them ALL!!
Grateful that Hardcoeur Coaching recognized that my #sub6orbust goal at Ironman Ohio 70.3 was achieved. They sent me some goodies as a “congratulations” gift!!
The sunrise on my 18 mile long run was magnificent!! Grateful!!
Epsom salt + lavender bubble bath post 18 mile run.
How was your week? What were you grateful for last week?!
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!!
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!!
Homemade red Thai curry…Mmmmmmm
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?!
PushMyLimits 