2023 week 4: explore

Last week I spent exploring…exploring where my edge was while climbing Alp du Zwift on the bike, exploring where my edge was during a 200 yard time trial, and exploring all the trails in the snow (including some new to us trails).

“Exploration is a wonderful way to open our eyes to the world, and to truly see that impossible is just a word.”

~Richard Branson

Swim highlights: 3050 yards

Wednesday was the only day I swam last week and boy was it a great swim! We did a “shark” swim Wednesday. Melissa is about 30 seconds faster than me at the 200 distance (her breast stroke and my freestyle). She gave me a 30 second head start and I worked HARD to not let her catch me. Thanks Melissa for pushing me to really get the most out of myself! 💙

New PR for the 200 yard distance in the pool Wednesday that ended with heavy + labored breathing, seeing stars, feeling my heartbeat in my toes, and feeling SO DAMN PROUD of myself for going deep into the well. ⚡️

Bike highlights: 29.4 miles + 36,388 feet of cumulative elevation gained in January

Monday I climbed Alp du Zwift with the goal of trying to set a 90 day PR. My previous PR was set 5 days prior with a time of 90:20 for the 7.76 mile climb. On Monday I SMASHED that by setting a new PR of 78:04! ⚡️ This climb also got me to the top of Mount Everest for the month of January. Don’t worry…I didn’t stop climbing just because I achieved this goal. I’m still climbing through the end of the month!

So damn proud of my accomplishments:
⚡️cutting over 12 minutes
⚡️sticking with the discomfort when I wanted to quit climbing many times
⚡️my curiosity won instead of my fear of failure and fear of disappointment
⚡️my intentional thoughts were on point to get me to the top

Run fun: 0 miles

I didn’t do one run last week and I’m ok with that. I ventured out on snowshoes multiple times instead. Taking advantage of the white fluff! ❄️💙

Snowshoe adventures: 6.61 miles

We got out for a snowshoe adventure early in the week before it got too cold to be outside for long later in the week. It is so peaceful out in the woods! I’m so grateful to have a family who enjoys these outdoor adventures! ❄️💙🐶

Happy hearts ❄️💙🐶

Weekly Totals: 9 hours & 40 minutes

15 minutes of core strength daily
2×30 minutes of full body strength

Attitude of Gratitude:

what is that strange glow in the sky???
snuggles + building radical self belief with Vanessa Foerster + getting squeezed by my Normatec boots = happy heart
snowshoeing at dusk was a great way to end the work week ❄️💙🐶
love these two happy butts ❄️💙🐶
snowshoe adventures in the falling ❄️ before the temps plummeted ❄️💙🐶
Recovery is on point after all the playing in the ❄️

What are you highlights from week 4 of 2023?

2023 week 3: messy + imperfect + uncomfortable = success

Last week we started to figure out our new normal while experiencing less of everything: dog hair, love, feet to clean, happy tails, mouths to feed, snuggles. Monday I made the commitment to myself to “just show up” everyday and that is what I did. By doing this, I had a super successful week that I am SO DAMN PROUD of!

“Show up messy. Show up imperfect. But just keep showing up.”

~Jenna Kutcher

Swim highlights: 10,800 yards

During Wednesday’s swim, Coach Sophie gave me feedback to make my swim stroke more efficient and balanced long term. Right now it is in the ugly + uncomfortable + craptastic stage where I am mentally doubting if it is worth it because I am slow and awkward. I trust the process and I believe that it will get better with time. So for now, I will continue to show up, be messy + imperfect + uncomfortable and practice, practice, practice. AND on Friday, I set a new PR at the 500 yard distance with a time trial…maybe those tweaks to my swim stroke are working. 🙃

How lucky are we that we get to swim here?! Oh…and that new 500 yard PR is pretty awesome too!! 🙃

Bike highlights: 57.8 miles + 30,705 feet of cumulative elevation gained in January

Ummm…Thursday’s ride was BRUTAL in the BEST way!! I missed doing the Kilimanjaro workout with the @coeursports #veloclub Thursday morning, which meant I had to do this challenging workout solo later in the day. After seeing all of the posts and comments about the difficulty of this workout I was scared + nervous to go it alone. My brain was full of doubt. But thankfully doubt isn’t a problem. I did some session priming before starting this workout. I decided ahead of time what I wanted to think + how I wanted to feel DURING this workout AND what I wanted to think + how I wanted to feel AFTER this workout.

“Remember you have to be a bit scared to be brave, AND you have to overcome that fear to get the biggest feeling of accomplishment after.” ~ @jesssmithtri

I am exploring where my edge is. As challenging as this workout was, today I was pushed close to my edge, but I did not reach it. I finished with stars for all 49 intervals, trashed legs, a happy heart, and the biggest feeling of accomplishment! ⚡️

Run fun: 5.64 miles

Wednesday I had a run where the main set was 4 minutes fast/4 minutes easy. Based on my last performance doing this workout a couple of weeks ago, I decided to shoot for 7.8 mph (8:01/mile pace) for those fast intervals. I took some time to session prime and when I stepped on the treadmill, decided to explore where my edge is and go for 8.0 mph (7:49/mile pace). I had no idea if I could actually hit this, but I knew I was willing to try it and see if I had it in me to do on this day. It wasn’t pretty, but I held on for every second of those fast intervals and I was so damn proud of myself for not settling with the easier pace and pushing myself so close to my edge.

Snowshoe adventures: 5.25 miles

We finally got out for some snow adventures last weekend! Wahoo!

so grateful to be out in the woods ❄️💙

Weekly Totals: 16 hours & 33 minutes

15 minutes of core strength daily
30 minutes of full body strength

30 minutes of yoga

Attitude of Gratitude:

Look at what we FINALLY got?! Who’s ready to snowshoe?! 🙋🏻‍♀️
getting our snuggles on 🐶🥰
recovery is on point 🥰 with a squeeze from my Normatec boots
everytime we light this we think of our baby girl 🐶🥰 thanks Steena and John for giving us such a beautiful gift to keep her around for a bit longer
snowshoe adventures with this amazing crew ❄️💙
2000 piece puzzle is complete
snow, friends, and conversation is great therapy ❄️💙
Sometimes we get tree limbs and sometimes we get deer legs brought to us by our favorite little “hunter.” Sunday was a little of both. 😜🤣 (this one is the tree limb)

What are you highlights from week 3 of 2023?

2023 week 2: goodbye sweet girl

Last week was a really HARD week. Our sweet old girl, Mya, went over the Rainbow Bridge on Tuesday. We miss her SO much! She have left a huge hole in our hearts that directly correlates to the love we shared. She gave so much love in her nearly 14 years on this Earth and we are forever grateful that we got to share so much love with her. Adjusting to a family of 4 has been way out of our comfort zone. We are all floundering at the moment, but we will create our new normal with time.

“No longer by my side, but forever in my heart
We’ll meet again at the Rainbow Bridge
And we’ll never be far apart” 🐾

~Unknown

Swim highlights: 3300 yards

Diving into a new week ready to go…before our unplanned hiccup.

Bike highlights: 0 miles + 17,765 feet of cumulative elevation gained in January

Run fun: 6.72 miles

“B- work saves the world.” It isn’t about the grade, but rather about the work in the world that we’re here to do. Letting go of perfectionist tendencies allows us to show up to the world and contribute to the world. As a perfectionist, you wait until you are ready to give A+ work and then you don’t contribute and others don’t benefit from you and your work. ~Brooke Castillo

I am a work in progress. I am always striving to be the best version of myself, BUT that does NOT mean “perfect”. I have only done one speed work run session since mid November, so looking at how today’s run was written caused me to 😳. I decided to let go of trying to nail this run “perfectly” as planned and instead stayed curious about what I could do. I stayed present and in the moment while focusing on the interval I was in. Did I nail the workout as written? No I did not, but I did give everything I had for today and that is “perfect”!! ⚡️

Weekly Totals: 4 hours & 43 minutes

15 minutes of core strength daily
30 minutes of full body strength

Attitude of Gratitude:

Thank you for all of the love you have given us. We love and miss you so much! Run and swim free baby girl! 💕
We just can’t get enough snuggles! 🐶🥰
Feeling all the emotions is exhausting. 🐶🥰
Isabella made the finals in 5 of her 6 individual events at the swim meet last weekend. SO DAMN PROUD of her!

📸 William Jenks

What are you highlights from week 2 of 2023?

2023 week 1: hiiiii

2023 started off strong and with a great bike challenge! Last week I spent some time thinking about what challenges I want to take on for 2023 and what direction I want to take my journey. I am still ironing it all out, but my heart is definitely pulling me toward one direction.

“Who’s ready to make 2023 their best year yet?! 🙋🏻‍♀️”

~Me

Swim highlights: 4900 yards

Consistency is my talent ⚡️

Consistently show up ⚡️
Consistently put in the work ⚡️
Consistently see positive results ⚡️

Bike highlights: 67.6 miles + 17,765 feet of cumulative elevation gained in January

This month I am taking on the HardCoeur Coaching Everest Challenge. The goal is to climb up Mt. Everest over the course of the month of January (it does not have to be all at once). I am doing this all virtually on Zwift because…hello winter in Iowa. I have chosen to climb up Alp du Zwift everytime I get on the bike. As a result, my pace is much slower and I am covering less mileage for the same amount of time on the bike, but I am killing the elevation gain!!

Run fun: 13.7 miles

It’s not the achievement of the goal that is the greatest reward, but rather who you become in the process of pushing your limits, overcoming challenges, and growing into the best version of yourself. Life is full of opportunities, so take those opportunities and run with them!

Weekly Totals: 13 hours & 59 minutes

15 minutes of core strength daily
2×30 minutes of full body strength

Attitude of Gratitude:

Snuggles + getting my squeeze on = yes please!
We had some visitors that I’m grateful to meet (the twin babies) and have dearly missed
One of the twins…SO TINY!
Super excited to be on the SBR ambassador team again in 2023!
Getting to swim/bike/run all in one day makes my heart happy! 🥰
The morning frost was so beautiful! 🥰

What are you highlights from week 1 of 2023?

2022 week 52: goodbye 2022; hello 2023

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!!
Celebrating Tonja’s 50th birthday! Love you T! 🥰
All the snuggles! 🐶🥰
Recovery is on point with my Normatec Recovery boots! 🥰
Homemade kale, sweet potato, mushroom, onion, basil pesto pizza…YUMMY!!
Seeing the colors in the sky is such a great way to start the day!

What were your highlights from week 52 of 2022?!

2022 week 51: merry everything and happy always

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.

What were your highlights from week 51 of 2022?!

2022 week 50: hello doms…I’ve missed you 😜

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! 😍
A day of puzzling…finished up #1 😍
Finished up puzzle #2 😍
And started puzzle #3 😍
Too much puzzling meant snuggles were in order! 😍

What were your highlights from week 50 of 2022?!

2022 week 48: rest

Last week was all about resting. I am taking as much time as I need to fully recover physically, mentally, and emotionally. My body is enjoying the break, but my brain is not fully on board with the rest.

Quote of the week:

“Sometimes making progress means taking rest days.”

~Unknown

Swim highlights: 2800 yards

Monday morning I made it to masters swim and was so grateful for the help on my butterfly stroke, but then the wheels fell off and my body really just wanted rest for the remainder of the week. There are no swimming pictures from last week.

Bike highlights: 0 miles

There was no time on the bike last week.

Run highlights: 2.46 miles

I ran with Isabella at a fun run on campus Friday night. My body was not fully on board with this, but it was fun to get to run with her.

Holiday fun run on campus with this crew!!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 4 hours & 53 minutes

Attitude of Gratitude:

Keeping me calm during my massage. 🐶🥰
All the snuggles! 🐶🥰
This girl loves her snuggles! 🐶🥰
Boom!! So proud of this one!! She helped her team get the W!!
I have a new steed and am so excited to get her built!!
LOTS of love!! 🐶🥰
Tuba Christmas
Can’t get enough of this!! 🐶🥰

What were your highlights from week 48 of 2022?!

grit, resilience, and perseverance

“Grit is having the courage to push through, no matter what the obstacles are, because it’s worth it.”

~Chris Morris

Cliff Notes Version: I GOT to race Ironman Arizona on Sunday, November 20, 2022! 💙💛

  • I was SO ready to create an experience I had never had before
  • this is a one transition race
  • ALL gear (bike, bike bag/gear, run bag/gear) was dropped off on Saturday
  • according to IRONMAN, the water temp was 61F on race morning (wetsuit legal race…I wore my Roka Maverick Pro II Wetsuit)…according to everyone’s Garmin devices the water temp was 56-57F
  • pro men started at 6:40 am, pro women started at 6:45 am, and age group athletes started at 6:50 am
  • the swim start was a self seeded based on expected swim time finish with 5 athletes sent off every 4 seconds
  • the swim was one big loop with very choppy water due to strong winds and boats zooming around picking people up out of the water
  • the swim buoys were a little difficult to see due to swimming directly into the sunrise, but I wore the perfect goggles for this race (Roka X1 dark amber mirrored goggles)
  • I kept my effort high in the swim
  • there were wetsuit strippers
  • there were a few volunteers to help change in T1, but they were needed to help warm up many of the athletes who were hypothermic
  • the air temp was 53F coming out of the water
  • the bike course was 3 out and back loops
  • there was a strong headwind climbing out of town on the Beeline Highway to the turnaround, which meant an amazing tailwind on the descent to town
  • the road surfaces were REALLY rough
  • there were three water/aid stations on each loop of the bike course
  • there was a bad head on collision between two athletes near the 15 mile mark of the bike course that messed with my head for a bit
  • I got a flat tire between miles 25 and 30…I am confident in my tire changing skills, so the flat was not a problem
  • there were a few volunteers to help change in T2
  • the run course was 2 loops
  • there were aid stations on the run nearly every mile with water, gatorade, gels, ice, bananas, grapes, Coke, Red Bull, etc.
  • they brought chicken broth out after dark on the run
  • I felt great on the run until about mile 18 and then my legs said, “I’m done” but my mind said, “OH HELL NO! Keep running!”
  • this was my 2nd fastest IRONMAN finish
Things I’m celebrating:
⚡️not letting the cold water temperatures be a problem
⚡️swimming on the buoys
⚡️not letting the high winds be a problem
⚡️being confident in my flat changing skills (they were needed between miles 25 and 30)
⚡️not letting witnessing of a major crash in the first 18 miles of the bike put me in a negative headspace
⚡️staying connected to the pedals
⚡️my grit, resilience, and perseverance were on point
⚡️smiling all day long
⚡️giving my absolute best on the day
⚡️crossing the finish line of IRONMAN #10 and got to hear Mike Reilly call me an IRONMAN one last time

Thanks @ironmanvoice for all the memories! Wishing you the best in your retirement! 🥰

Longer Version: I GOT to race Ironman Arizona on Sunday, November 20, 2022 in Tempe, Arizona! 💙💛

The alarm went off at 3:30 am. After doing all of my morning rituals and consuming my breakfast smoothie, we made our way to the transition area (we drove to the parking garage closest to transition). When I got to the transition area, aired up Mojo’s tires, loaded Mojo with my bike bottles, lubed up her chain, I put bike and run nutrition in each of my gear bags that I would pick up in T1 and T2, emptied my bladder, and exited the transition area with our friend Steve (who was also racing). I’m grateful to Tim for taking my bike and run special needs bags to their drop off location. I got love from random puppies, ate my Skratch bar at 5:45, donned my Roka Maverick Pro II Wetsuit, took in a gel at 6:30, and made my way to the swim start. I lined up behind the sign for 1:15-1:20 swim time and was so grateful that I thought to put some throw away flips in my morning clothes bag to keep my feet off of the very cold pavement. Right before getting in the starting coral, I got a high five from Mike Reilly…ok, now I’m definitely ready for the day ahead.

Swim: (1:17:22 for 2.4 miles at 2:01/100 m average pace…21/83 F40-44, 144/530 F, 570/1994 overall)

I was SO grateful that I got into the water on Saturday to get a feel for just how cold the water would really feel. The water temp was 61F according to IRONMAN. Most athletes had temps of 56-57F recorded on their Garmin devices. I eased into the swim by remaining calm and focused on my strokes + breathing… “1, 2, breathe…1, 2, breathe…1, 2, breathe.” At the first turn buoy I kicked the effort up a few notches and found my groove. I struggled throughout this swim with my goggles leaking (only on the right side). I am still uncertain why they leaked…I had a brand new pair of goggles that had been worn in the pool on Wednesday and Friday and in the lake on Saturday to test them and there was ZERO leaking during those swims. While this was super frustrating, I just kept swimming and would occasionally flip over on my back to clear them out before suctioning them to my eye socket even harder than the last time, but it didn’t work…they still leaked. There was a lot of chop on the water due to the strong winds and the boats zooming around pulling athletes from the water, but gratitude moment: thankfully choppy water isn’t a problem for me. As we swam along the back of the course, we were swimming into direct sunlight due to the sunrise. I was anticipating not being able to see the buoys because of this. Despite swimming directly into the sunrise, I swam one of the straightest swims on the buoy line that I’ve ever swam in a race. Gratitude moment: yay for swimming a straight line and on the buoys. I expected my hands and feet to get cold by the end of the swim to the point that I wouldn’t be able feel them, but…gratitude moment: my hands and feet were not nearly as cold as I expected coming out of the water. I spent the majority of the swim staying in the moment, playing chase, having fun, and focusing on my effort. ⚡️

So grateful to not have cold water affect me like it did so many during this swim.

📸 Finisher Pix

T1: (9:59)

It was a little bit of a jog from the swim exit to T1 and with the colder air (53F) + ground temps, my feet were FROZEN by the time I got to the changing tent. I moved as quickly as I could while cold. I started to get my 4 peanut butter Oreos down the hatch while pulling on my socks + bike shoes, donned my helmet + sunnies, gave my mylar blanket (I had packed one in my T1 bag thinking I might stuff it down the inside of my kit to keep me warmer while cycling, but decided I didn’t need it) to another athlete who was hypothermic in transition, and ran to grab Mojo. New this year…we had to carry our T1 bags to our bikes and leave them there to utilize fewer volunteers and streamline things for gear checkout later in the day.

Bike: (6:31:58 for 112 miles at 17.4 mph average speed…31/83 F40-44, 160/530 F, 778/1994 overall)

The bike course is three laps that are out and back, which gave us the perfect amount of challenge + fun! We got the challenge of climbing into the headwind on the way out of town, but once we reached the turn around, we got to rocket back to town thanks to the descent and tailwind. This course can get pretty congested (especially in the 2nd lap) as more athletes are crammed into a smaller space, but I was prepared for it. Aside from the VERY, VERY ROUGH road surfaces, it was a lot of FUN!

Time to spend some quality time with Mojo!

📸 Tim Fencl

During the first lap, I settled into the ride while taking in all of the scenery, noticing landmarks I could use to get me through the 18+ mile stretch to the turnaround, and fueling + hydrating like it was my job…because let’s be honest…it was my job on this day! At about mile 15 ish, there was a really bad head-on crash between two cyclists, which was so scary as both athletes appeared to be unconscious. A few athletes stopped to help them, but I kept pedaling forward as I knew someone needed to call 911. As athletes, we are not allowed to have our cell phones with us, but the only way to get medical help would be to get that phone call made. About a 1/2 mile up the road, I saw a spectator and gave her as much information as I could so she could call 911. I made it to the turnaround on the first lap and kept my eyes peeled for the crash ahead. When I got there and saw the medical help they were receiving, I knew there was nothing more I could do, so I tried to change my mindset and pull myself mentally back into the race. It wasn’t easy and it took some time, but I was eventually forced to refocus my mental energy because I got a flat between miles 25 and 30. Gratitude moment: I have LOTS of experience changing a flat and am confident in my skills, so this wasn’t a problem. Good thing, because the officer near me asked if I needed help and when I told him I was good he responded with, “that’s good, because I know nothing about changing a bike tire.” 🤣 At the turnaround in town, I was greeted by cheers from my #1and Ellen. I let them know I had a flat and was good to go.

Here we go!!

📸 Finisher Pix

Here we go…lap two! As I made my way back through town and out to the Beeline, my mind went dark for a bit as I was REALLY annoyed and frustrated with the lady who drafted off of me for the ENTIRE way out to the turn around. I really wish I had taken in enough fluids to give her a much deserved “shower”, but I just didn’t have enough in me at this point in the day. After the turn around, I rocketed back to town and dropped her like a bad habit. 

Just keep smiling!!

📸 Finisher Pix

Here we go…last lap! This lap was all about staying gritty and getting back to transition. The headwinds at this point were dragging me down a bit, but I did my best to keep my mind focused and strong. ⚡️

This scenery is 😍!!

📸 Justin Luau

T2: (4:33)

An amazing volunteer took Mojo from me as I dismounted. I grabbed my T2 bag, quickly stopped to empty my bladder (boy did I finally have to pee 🤪), and made my way into the change tent. I changed my socks and shoes, thanked the volunteer as she took my bag while I set out for the run. As I was running out of transition, this is when I put on my race belt + visor, and got all of my nutrition situated in the various places while on the move.

Run: (5:11:34 for 26.2 miles at 11:48/mile average pace…30/83 F40-44, 163/530 F, 734/1994 overall)

I was so happy to be off the bike and ready to run. My goal was to hold back at the start of the run and keep a solid + strong effort throughout the entire run while only walking through aid stations to ensure proper fueling and hydration.

Feels good to be off the bike and running!

📸 Tim Fencl

The run course was a 2 loop route this year with multiple out and back sections, which was awesome because we got to see other athletes and spectators so many times! I set out with the intention to focus on the mile I was in. I quickly settled into my pace and started knocking off the miles. I stayed connected to my pace, took in my nutrition and hydration as planned, stayed mentally + physically strong and felt really good until about mile 18.

It would be so awesome if they served curry on Curry hill!! 🤣

📸 Finisher Pix

That’s when the wheels started to fall off. Good thing I have been training my mind to push through in instances like this because I did far less walking in those last 8 miles than I have in previous marathons when the legs and feet go deep in the hurt box. “The mind gives up before the body” and I was not going to let that happen. Yes my pace slowed, but I kept “running” to the red carpet. ⚡️

This view was amazing as the sunset and the city scape lit up the night sky during the last loop of the run.

📸 Tim Fencl

Overall: (13:15:25…32/83 F40-44, 205/530 F, 872/1994 overall)

You’re never the same after running down the red carpet and crossing the IRONMAN finish line as you were when you toed the start line…even after crossing 10 IRONMAN finish lines there is still room to learn and grow. IRONMAN teaches you tenacity, grit, patience, problem solving skills, resilience, perseverance, and fortitude. It shows you just how strong you really are mentally, physically, and emotionally. It allows you to push your boundaries. It teaches you that discomfort is temporary. It challenges you to reach new highs and weather new lows. It shows you that adversity is not a problem. It teaches you that even in those dark moments, you can still be your best and that the light is just ahead. It allows you to feel it ALL…proud, powerful, disappointed, grateful, joyful, frustrated, self-confident, ecstatic. And IMAZ was no different. ⚡️

📸 Finisher Pix

Getting to that red carpet on this day took all of the grit, resilience, and perseverance I had. As I ran down the red carpet into the spotlights with the cheers of family, friends, and random strangers surrounding me, I was full of emotions. I was so grateful for the privilege to run down another red carpet and cross the finish line to IRONMAN #10. I was disappointed to not have the race that I had prepared for. I was grateful for a strong body and an even stronger mind. I was surprised to cross the finish line with my 2nd fastest Ironman finish time. I was so thankful to hear Mike Reilly say “Kecia Place-Fenci YOU ARE AN IRONMAN” one last time (I don’t think my name has ever been properly pronounced, but I always know he is talking to me! 🤣) as he steps into retirement. I have lots of things to celebrate, lots of learnings to carry with me into future racing, and gratitude for all of the progress made in this sport. Crossing the IRONMAN finish line is always a privilege and one I NEVER take for granted! ⚡️

I’m grateful for the privilege to race, for the privilege of a healthy body and mind, for the privilege to push my boundaries, for the privilege to run down another red carpet, and for the privilege to cross the finish line at IRONMAN #10! ⚡️

📸 Finisher Pix

Gear: Coeur Sports triathlon shorts, Coeur Sports sports bra, Coeur Sports aero top, Roka X-1 Goggles, Roka Maverick Pro II Wetsuit, Specialized Transition tri bike, Specialized S-works Evade helmet, Specialized Torch 2.0 Road Shoes, Coeur Sports visor, Newton Kismet running shoes, Roka SL-1X sunnies, Orange Mud hand held water bottle

2022 week 47: rest

Last week was spent making the trek home. We left Tempe on Tuesday and made our way to Colorado to spend Thanksgiving with Tim’s sister and brother-in-law before heading home on Black Friday. It was so nice to be home and get to see our girls!

Quote of the week:

“I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength.”

~Ryan Hall

Swim highlights: yards

Wednesday we swam in Denver, CO. The combination of elevation + post IM racing had me grateful to just stay afloat. Saturday morning we were back at master’s swim at home. This was my first real swim with the master’s group; prior to IM I had been doing my own workouts…I have a lot of work to do!

  • There was no structure for my first swim back. The only goals were to move and not drown…both of which were accomplished.
First swim back and I didn’t drown!

Bike highlights: 0 miles

There were no bike miles last week.

Run highlights: 0 miles

There were no run miles last week, but I did get multiple walks in totaling 7.7 miles for the week.

Strength Training: 15 minutes of core strength daily from Wednesday through Sunday

Weekly Totals: 4 hours & 44 minutes

Attitude of Gratitude:

Thanksgiving day hike in Denver, CO with family.
It is officially puzzle season!
I REALLY missed the snuggles while away from our girls. So grateful that we are back to snuggle time!
The lighting of the Christmas tree on Campus is always a beautiful sight!

What were your highlights from week 47 of 2022?!