25 weeks ’til #IMLou – #disciplineovermotivation

Last week was all about discipline! Discipline to go workout (even when I didn’t want to), discipline while racing (start off easy, build into race pace, and try to hammer it at the end), discipline to use the data given to me from Inside Tracker. Discipline, discipline, discipline…As Coach Kelly says, “You don’t always have to be motivated, but you do have to be disciplined.” #trackcatstrong

Taking a page from the Andrea’s book #disciplineovermotivation this week! My permanent reminder at work by my desk!

Swim: 5550 yards

“Focus! Focus on this moment! Focus on today! Focus on what can make you better tomorrow!” Today’s focus was FUN! I’m so grateful to SBR Sports, Inc. for taking away the dry, itchy, chlorine saturated skin and helping to keep swimming FUN!!
Getting to the pool took #disciplineovermotivation, but I’m so grateful that I went!

Bike: 42.3 miles

God intervals required a much needed massage afterwards!
As winter continues to surround us, I tapped into warmer days + the Kona sunset with my Coeur Sports Kona kit on this morning’s ride.
An easy ride to spin out the legs mid week! If Ruth can ride 18 miles for each survivor of the OKC bombing, I can ride for an hour! #showup #dothework

Run: 19.7 miles

Hello blue skies and sunshine!! Please stay around!!
Short run with the bubble gum tongue to round out the work week! #runlove #Basillovesrunning
First race of 2018 is in the books! My finish time wasn’t as good as I’d hoped for, but it was better than I expected! #happygirl #mydrakerelays

Strength Training: 10 minutes of core strength daily

Yoga: 30 minutes

Mat time to stretch out the sore legs post race!

Weekly Totals: 9 hours & 57 minutes

Quote of the Week:

“Discipline is the bridge between goals and accomplishment.” ~Jim Rohn

Attitude of Gratitude:

I’m so grateful to have this amazing man by my side in life! Congratulations to all of the Boston Marathon finishers! #bostonstrong
I’m so grateful for my #solesister!
Thank you Nick at Vitality Massage for keeping me healthy and race ready!
Thank you SBR Sports, Inc for removing all the chlorine!! Use code KEPL18 at checkout for 20% off your next order!!
Thank you Sound Probiotics for keeping my gut healthy and helping me recover!
“I love my inflatable pillow Mama” ~Basil
So grateful for Normatec! #recoveryisimportant
When you are unmotivated to workout and your AMAZING husband knows it, so he drew this beauty on our chalkboard wall by my bike to encourage and support me! #imaluckygirl
Traci, we love you! So grateful to have such close friends at work!
Celebrating no more radiation for a colleague overcoming breast cancer. I work with amazing people! #wewearpinkforcheryl
Wahoo!! My Coeur Sports 2018 team kit arrived just in time for race weekend!
More Coeur Sports 2018 team gear!
Sushi for a pre-race lunch…YUMMY!!
We have two very happy girls because spring FINALLY decided to show up!! Yay for long walks in the warmth + sunshine!!

Tips for when you’re unmotivated:

  1. Text, call, email someone who is invested in your journey and will encourage + push you.
  2. Put your feet on the floor and go do the work before your brain thinks about why it doesn’t think you should. JUST SHOW UP!!
  3. Focus on your “Why.” Why do you want to achieve x, y, or z? Write about it! Reconnect with it.
  4. Envision yourself achieving success. How does it make you feel?! Tap into those amazing feelings!
  5. Find the FUN! Remember how much FUN you’ve had doing this before and how much FUN you are going to have in the future.
  6. Listen to your favorite motivating song(s) to pump you up and get you moving in the right direction!
  7. Eat a snack that makes you excited to go do the work! Taste success!
  8. Make the decision ahead of time to do the work. Commit to it and follow through! JUST SHOW UP!
  9. Prepare to celebrate! After you’ve shown up and done the work, CELEBRATE! Throw a dance party, jam out to your favorite song singing at the top of your lungs, do a handstand, indulge in a sweet reward, stand in power pose. Whatever it is, just celebrate!
  10. Sign up for a race! Sometimes this is all the motivation you need to SHOW UP and DO THE WORK!
  11. Order some fun, new gear to motivate you!

How was your week?! What were you grateful for last week?! What tips do you have for staying disciplined when you aren’t motivated?!

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26 weeks ’til #IMLou – patience

Last week’s focus was on patience. Patience while training, patience with myself, patience at home, patience at work, patience with Mother Nature…patience, patience, patience.

This is what “spring” in Iowa looks like! This was the weather across the state Friday afternoon…

Swim: 8900 yards

Thanks for sharing a lane with me Anne! So fun to see you and play in the water together!
“I breathe my courage, exhale my fear.” ~Jonathan Lockwood Huie
3700 yard swim with 20×100 at swim threshold required lots of patience + focus!

Bike: 55.6 miles 

Recovery spin while chasing dreams!
When Coach gives you a “Just for fun…random power challenge”…aka FTP test, you pull out the magic @coeursports kit!! It worked! My test went better than I expected!
Sweat fest on the bike for a couple of hours. “Don’t worry about the numbers. Be patient and do your best!”

Run: 17.7 miles

Hmmmm….2 legs or 4?! #runlove
Sunshine + 63*F = tank top + shorts + a happy Basil + a happy Kecia!! Shhh…don’t talk about the expected snow in less than 48 hours.
My run ladder required lots of patience and had to be done on the treadmill since Mother Nature has a VERY unique idea of what spring looks like. So unique no one else agrees with her!
So grateful to have some motivation and support running next to me today. Thank you Kris!
Leaving tracks while running in our “spring” weather. WHY?!
A short transition run off the bike required lots of layers. The transition was ridiculously long as I struggled to get into all these layers super sweaty, but when the windchill is 13*F, the layers are a MUST!

Yoga: 30 minutes

Thank you Yoga Download for helping me get a good stretch post training!

Strength Training: 45 minutes + 10 minutes of core strength daily 

Weekly Totals: 12 hours & 22 minutes

Quote of the Week: 

“Patience is not the ability to wait, but the ability to keep a good attitude while waiting.”

#mothernatureisntfunny

Thursday’s weather while running.
Sunday’s weather while running

Attitude of Gratitude:

A beautiful morning sunrise!
Getting blood work done to learn more about what I can do to improve as an endurance athlete. #blooddontlie
Watching Basil tree squirrels makes my heart happy!
Recovery fuel + NormaTec boots post FTP test.
Homemade Thai food!! YUMMY!!

How was your week?! What were you grateful for last week?! How do you remain patient when you want immediate change/gratification?!

27 weeks ’til #IMLou – consistency

Last week’s focus was consistency! I’m happy to say that I regained consistency in multiple areas of my life…eating habits, sleep habits, recovery, and training are the big ones.

Swim: 7800 yards

Focus! Focus on technique. Focus on form. Focus on this moment!
Consistency helps make dreams come true! This week I’m focusing on consistency!
Swimming into the light

Bike: 55.4 miles

“A dream doesn’t become a reality through magic; it takes sweat, determination and hard work.” ~Colin Powell
Finding my morning groove again! I love this sport!
Getting more comfortable with the uncomfortable…2×30 minutes of high cadence is not my jam, but I did it!

Run: 16 miles

Speed work on the treadmill thanks to our never ending winter.
Enjoying life + the temporary reprieve from Mother Nature’s wrath!
COLD run off the bike means All. The. Layers.
Thanks to the treadmill for pushing me WAY out of my comfort zone + my mind for staying strong!

Strength Training: 75 minutes + 10 minutes of core strength daily

Kettlebell killers!

Weekly Totals: 11 hours & 41 minutes

Quote of the week:

Success doesn’t come from what you do occasionally. It comes from what you do consistently.” ~Marie Forleo

Attitude of gratitude:

Another beautiful sunrise to start the week!
I voted and our school bond issue passed!
“This NormaTec pillow is amazing mama!” ~Basil
Getting all of the kinks out! Thanks to Nick at Vitality Massage for keeping me healthy and on track!
Epsom salt + lavender bubble bath soak
Kicking the feet up and taking a nap in my Normatec boots!
All this new Coeur Sports gear and it is snowing! Is spring ever going to actually show up here?!
When it snows, we make soup…homemade roasted red pepper soup!

How was your week?! What are you grateful for last week?! How do you remain consistent in your habits?!

28 weeks ’til #IMLou – momentum

This week I finally found some momentum! I am super excited to carry this momentum forward and see some much needed changes in the future!

Swim: 3800 yards

“Just keep pulling! Just keep pulling!” Pull helps me focus on my stroke, build strength, and rest that temperamental hamstring!

Bike: 56.4 miles

After a very busy day, #bikelove always makes the smile return!
Getting some #bikelove in after work with some zone 3 effort + no hammy pain!
I am so lucky & so grateful to get to do what I love! #sportsbrasquad

Run: 17.6 miles

20 pain free minutes today!
I am so lucky & so grateful to get to do what I love!
#sundayrunday was full of joy with my faves even with cold temps! Longest run this year!

Strength Training: 45 minutes + 10 minutes of core strength daily

Weekly Totals: 10 hours

Quote of the Week:

“I would not waste my life in friction when it could be turned into momentum.” ~Frances Willard

Attitude of Gratitude:

A beautiful sunrise to start the week!
A new pump in the washing machine = CLEAN CLOTHES!! Thanks Greg for fixing our washer!
Thanks Nick at Vitality Massage for keeping me healthy and doing what I love!
Homemade smoked pumpkin soup with friends!
Grateful to Coach Kelly for chatting, planning, and catching up!
These kids! They engineered some very creative ways to protect their eggs when they dropped them from the balcony at school! #eggdrop
Even though Mother Nature is still trying to freeze us out, the plants are starting to come up! #signsofspring
Recovery is important after a 2 hour ride + 30 minute run!!
Love these two!
Epsom salt + lavender bubble bath post long run!
3 of my favorite little bunnies!

How was your week?! What are you grateful for this week? When you find momentum in an area of your life, how do you keep it going?

Boo-Yay!

Near the end of October I talked with Coach Kelly about where I was and where I wanted to be. We decided that setting a challenge for the month of November would be a great way to get back on the right track. So an entire month of:

  • 10 minutes of core daily
  • seeing green in Training Peaks for the entire month
  • no eating out
  • no alcohol consumption

It was beyond time to get back into my 10 minutes of daily core strength routine…plus I knew seeing green for a full month in Training Peaks would be just the kick in the shorts I needed to relieve stress, regain my confidence, and get that positivity train moving forward again! This was something that hadn’t happened since before Ironman Mont Tremblant…4 months to be exact! No eating out and no alcohol consumption would not only be better for us, but it would also save us money! Challenges make us stronger, so I’ve decided to set a challenge for myself each month for the rest of the school year to keep me motivated and on track.

I started out November with a bit of a head cold, so I was forced by Coach Kelly to skip the “optional” workouts to give myself a little extra rest. Thankfully my body responded beautifully to the extra sleep + TLC!

November 1-5, 2017
November 6-12, 2017
November 13-19, 2017
November 20-26, 2017
November 27-30, 2017

Monthly Totals: 51 hours & 7 minutes

  • Swim: 31,400 yards (17.84 miles)
  • Bike: 188 miles
  • Run: 75.9 miles
  • Strength Training: 13 hours & 5 minutes (this included my 10 minutes of core strength every day of the month)

Monthly accomplishments:

  • Finding faster in the pool! I have dropped my CSS by 3 seconds (on the 100 yard distance)!
  • Getting stronger on the bike! Hello bike intervals…I’ve missed you! You make me work, but you also make me stronger!
  • Running at varying paces…a mix of track work + hilly runs for speed development and sloooow runs have been a theme this month!
  • Rebuilding my strength…full body and core has been amazing for my swimming, cycling, and running!
  • Eating home cooked meals has been better for me nutritionally and saved us money! 🙂
  • No alcohol has been better for my mental state, better for me nutritionally, and has saved us money! 🙂
  • I’ve overcome a lot of adversity this month in many areas of my life.
  • I’m focusing on the positives!
  • I am healthier and happier…I’m finding myself again! Healthy + Happy is key! 🙂

Successfully completing the November challenge will set me up perfectly for my December swim challenge at the end of the month…30K yards in 7 days?! Yep, I’m going for the BSC swim cap!! 🙂

1 week ’til #IMMT: Northeast + Canada Trication Part 3

Hello race week! Where did you come from?! I Have been awaiting your arrival for so long! Now that you are here, I’m kind of wishing time would slow down a bit so we could savor this a bit longer!

We made it to Mont Tremblant last Monday and have filled our week with tapering workouts, family time, and relaxation.

Swim: 2187 yards

We got to swim in one of the most cleanest, nicest pools ever in Mont Tremblant! Why can’t we have an indoor facility like this in Ames?!

Bike: 31.5 miles

Riding in our condo thanks to the rain outside.
Putting in some work, but alas the storms showed up and cut our work a bit short for this ride!

Run: 14.7 miles

Getting my happy on with my last double digit run done before race day in this beautiful place!
These running/biking trails are spectacular!
Running with my fave for a few miles to shake out the legs post massage.

Strength Training: 10 minutes of core most days

Weekly Totals: 5 hours & 54 minutes

Weekly Positives:

Crossing the border into Canada!
Arriving at our condo…look at this view!
Riding the gondola to the top of the hills to look out over Mont Tremblant!
The top! These views!
This amazing pizza…I’m dreaming about it!
Getting a pre-race massage at our condo. Melanie Jardot did a FANTASTIC job. HIGHLY recommend her for massage if you are in need of one in Mont Tremblant!
My family from California came came for a few days! #happyheart
Love these three monkeys!
Family snuggles
We went to the top on the gondola again!
Getting ready to ride the luge in the summer!
Riding into the village…that is the Ironman tent in the background!
Taking a quick gander at the Ironman Village as it gets set up!
Enjoying a beer by the fire after babysitting the nieces so my sister and brother-in-law could enjoy a date night!

Quote of the Week:

My heart is full of happiness, love, and gratitude!

2 weeks ’til #IMMT: Northeast + Canada Trication Part 2

How is it even possible that we are just under 2 weeks away from Ironman Mont Tremblant?!?! We spent this last week in Lake Placid, NY and it was spectacular! The views, the training, the quiet time, the time spent meeting others…all of it was simply spectacular!

Swim: 11,966 yards

First swim in Mirror Lake in Lake Placid with my fave on Tuesday! These views are amazing!
First swim in Mirror Lake…there is a 1.2 mile cable in the water to follow, just like the black line on the bottom of the pool! How awesome!
First swim in Mirror Lake…I just love the underwater cable!
Swimming in Mirror Lake again on Wednesday…this underwater cable is the bomb!
Swimming in Mirror Lake on Friday with my New Wave buoy! I love that there are no motorized boats allowed on this lake!
Sunday morning’s swim in Mirror Lake was a bit chilly as the air temps were 51*F when I started.
Thankfully the sky started to clear up and allow the sun to start to shine through during Sunday’s swim, but it was till only 59*F when I had to strip my wetsuit…brrr!

Bike: 93.8 miles

Easy recovery ride to shed the training camp fatigue
Easy spin on the bike on a rainy day.
Riding the Ironman Lake Placid bike course means a quick stop at the Olympic Bobsled track!
Mojo loves the views of the Ironman Lake Placid bike course!
I also love the views of the Ironman Lake Placid bike course!
After climbing out of Jay, it was time for a little descending.
But we had more climbing (this is looking backwards) back to Lake Placid from Wilmington.
Amazing waterfall views on the way back into Lake Placid!
Beautiful views on the Ironman Lake Placid bike course!

Run: 7.96 miles

Views from my run on River Road (part of the Ironman Lake Placid run course).
Views from my run on River Road (part of the Ironman Lake Placid run course).

I forgot to take pics of my run around Mirror Lake 😦

Strength Training: 10 minutes of core almost daily

Weekly Totals: 12 hours & 13 minutes

Weekly Positives:

Soaking in the beauty of Mirror Lake!

Getting to explore the Olympic venues!

The Ice Hockey venue where Miracle on Ice took place!
Being tourists in Lake Placid
The Ski jump!
Standing on the podium for the ski jump
Overcoming fears and going to the top of the ski jump to look out over Lake Placid and surrounding areas.

Free music on the lake on Tuesday night!

A beautiful night for a free concert on the lake!

Eating at some great places:

Sitting on the deck overlooking the lake at The Cottage
Selfie on the dock at The Cottage
Enjoying a drink at the Blue Line Brewery in Saranac Lake.
Emma’s ice cream (don’t worry…it is dairy free for me)
Big Slide Brewery has some great pizza options and some pretty tasty craft brews also!

Doing laundry…

Meeting Amy Farrell…one of my Coeur Sports teammates!

This lady is AMAZING!

Last day in Lake Placid:

Soaking in the views one last time at Mirror Lake

Quote of the Week:

“The best gifts in the world are not in the material objects one can buy from the store, but in the memories we make with the people we love!” ~Amanda Boyarshinov