2022 week 3: reestablishing routines

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

Quote of the week:

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

~Austin Kleon

Swim: 12,800 yards

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

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

Bike: 87.1 miles

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

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

Run: 18.8 miles

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

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

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

Snowshoe: 5.57 miles

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

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

Strength Training: 15 minutes of core strength daily

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

Attitude of Gratitude:

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

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

2022 week 2: fresh

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

Quote of the week:

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

~Caroline Wozniacki

Swim: 0 yards

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

Bike: 146 miles

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

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

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

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

Run: 10.1 miles

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

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

Snowshoe: 1.59 miles

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

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

Strength Training: 15 minutes of core strength daily

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

Attitude of Gratitude:

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

What were your highlights from week 2 of 2022?!

2021 week 51: mixed bag

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

Quote of the week:

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

~unknown

Swim: 4700 yards

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

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

Bike: 0 miles

Run: 4.5 miles

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

Running into vacation with my favs! 💙💛

Strength Training: 15 minutes of core strength daily

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

Attitude of Gratitude:

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

What were your highlights from week 51 of 2021?!

2021 week 50: rest is action

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

Quote of the week:

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

~Laozi

Swim: 5200 yards

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

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

Bike: 19.2 miles

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

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

Run: 3.0 miles

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

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

Strength Training: 15 minutes of core strength daily

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

Attitude of Gratitude:

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

What were your highlights from week 50 of 2021?!

2021 week 49: do what you want

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

Quote of the week:

“Do what you want.”

~me

Swim: 0 yards

Bike: 0 miles

Run: 3 miles

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

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

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 15 minutes

Attitude of Gratitude:

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

What were your highlights from week 49 of 2021?!

2021 week 48: hello offseason

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

Quote of the week:

“Champions are made in the offseason.”

~unknown

Swim: 2200 yards

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

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

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

Bike: 0 miles

Run: 0 miles

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 25 minutes

Attitude of Gratitude:

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

What were your highlights from week 48 of 2021?!

ready + create

“You are READY, trust the work you have done!”

~Ironman Arizona Team

Cliff Notes Version: I GOT to race Ironman Arizona on Sunday, November 21! 💙💛

  • I was SO ready to create an experience I had never had before, and that is EXACTLY what I did!
  • this is a one transition race
  • ALL gear (bike, bike bag/gear, run bag/gear) was dropped off on Friday
  • the water temp was 64.2F on race morning (wetsuit legal race…I wore my Roka Maverick Pro II Wetsuit)
  • there were no pro athletes at this race, so age group athletes started at 6:45 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, but I focused on my effort
  • there was a lot of talk about the swim buoys being difficult to see due to swimming directly into the sunrise, but it was a cloudy morning so we weren’t swimming into direct sunlight
  • I created an Ironman swim PR
  • there were wetsuit strippers
  • there were a few volunteers to help change in T1
  • the bike course was 3 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
  • there were three water/aid stations on each loop of the bike course
  • I created an Ironman bike PR
  • there were a few volunteers to help change in T2
  • the run course was 3 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 during my last loop in the run
  • I missed an Ironman run PR by less than 6 minutes
  • I created a 52 minute overall Ironman PR
I was R E A D Y to toe the start line. I was R E A D Y to challenge myself. I was R E A D Y to put it all together and create a performance I had never had before. And that is E X A C T L Y what I did! I created an experience I’ve never had and it was A M A Z I N G! I had an overall PR of 52 minutes, finishing in 12:44:56. #LFG ⚡️⚡️⚡️

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

Longer Version: I GOT to race Ironman Arizona on Sunday, November 21 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). There was an amazing spectator willing to tote all of my stuff to transition for me in his wagon so that I didn’t have to carry it from the parking garage to transition. Thank you random stranger! When I got to the transition area, it wasn’t open quite yet, so I walked my run special needs and bike special needs bags over to the designated drop off area before making my way back to the transition area. I put bike and run nutrition in each of my gear bags that I would pick up in T1 and T2, emptied my bladder, aired up Mojo’s tires, loaded Mojo with my bike bottles, lubed up her chain, helped a friend from back home do the same to his bike, squeezed another friend from back home, and exited the transition area. 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 6:15, and made my way to the swim start. As I lined up behind the sign for 1:15-1:20 swim time, I found my friend Lil. It was so great to see her, squeeze her, and chat with her before starting our day.

Swim: (1:16:14 for 2.4 miles at 1:58/100 m average pace…22/89 F40-44, 100/480 F, 510/1928 overall)

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. The water was a bit choppy, but gratitude moment: thankfully choppy water isn’t a problem for me. As we swam along the back of the course, we were supposed to be swimming into direct sunlight due to the sunrise, but gratitude moment: yay for a pretty cloudy morning, so there wasn’t much sun shining in our eyes to make sighting the buoys extra difficult. I spent the majority of the swim staying in the moment, playing chase, having fun, and focusing on my effort. My effort was right where I wanted it to be, which allowed me to create a swim PR! ⚡️

Who had fun during that swim?! THIS GIRL!!! ⚡️
📸 credit: Finisher Pix

T1: (8:13)

It was a little bit of a jog from the swim exit to T1, but when I got to the change tent with my T1 bag, I quickly started to get my 4 peanut butter Oreos down the hatch, changed into my bike shoes, donned my helmet + sunnies, and ran to grab Mojo.

Oh yeah! I created that swim PR! ⚡️
📸 credit: Erika or my #1 (I don’t really know who snapped this one)

Bike: (6:18:11 for 112 miles at 17.8 mph average speed…23/89 F40-44, 116/480 F, 739/1928 overall)

The three loop bike course 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…SO FUN!

During the first loop, 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! Cheers to and from Vanessa as we went in opposite directions! Once I made it to the turnaround on the first loop, I had so much fun rocketing back to town. Sure, the road surfaces were a little bumpy, but the descent + tailwind were AMAZING!!

In my element + taking it all in! ⚡️
📸 credit: Finisher Pix

As I cruised back into town, I saw Dad and Aunt Patty out on the bike course. They convinced a group of random strangers to cheer for me. It was a great boost of energy in that moment! At the turnaround in town, I was greeted by cheers from my #1, my good friend Erika, and OJ. So much gratitude for my support crew!

Getting some cheers from OJ! ⚡️
📸 credit: my #1

Here we go…lap two! Wait a minute…where did this wind come from? I thought the winds were supposed to be less than 10 mph all day…that’s clearly not the case. Oh well…gratitude moment: good thing I’ve done this before and train in headwind all the time in Iowa! This is my kind of challenge! As I got to the Beeline Highway, I focused on getting to the next landmark to get me to the turnaround (it’s only 4 miles to the Gilbert Road, it’s only 4 miles to the mountain, it’s only 2 miles to the turnaround). I played chase and commented to other athletes I passed (and athletes who passed me), “it’s a good thing there isn’t any headwind today!” They didn’t think I was funny. 🤪 I sang songs out loud: “I feel good,” “Life is a highway,” “This girl is on fire,” and “I won’t back down”…sorry to those athletes who heard me and wondered where that screeching was coming from! 🤪 Cheers to and from Leslie as we were going in opposite directions…I’m going to try and catch her! And just like that, we were at the turnaround! Cheers to Lil as we were going in opposite directions. Gratitude moment: AWWWW YEAH! That tailwind + descent is AWESOME! LFG! ⚡️

I saw Dad and Patty on my way back into town and then saw my #1, Erika, and OJ at the turnaround in town, but this time they were joined by our good friends Jeff and Deb. Oh the cheers! Thanks support crew!

LFG! ⚡️
📸 credit: Finisher Pix

Here we go…last lap! I caught up with Leslie on my way out to the Beeline Highway. We chatted for a bit and then we each continued on our separate ways to the turnaround. The wind hadn’t died down, so I again focused on making it to one landmark at a time while singing, smiling, and enjoying every minute of this ride. As I rounded the cone at the turnaround, I thanked the volunteers and put the hammer down all the way back to town. Oh…and that last loop was faster than loop #2. BOOM! ⚡️

I spent the majority of the bike staying in the moment, playing chase, and focusing on my effort. My effort and focus were right where I wanted them to be. I rolled into transition creating a bike PR by almost 30 minutes. ⚡️

I had SO MUCH FUN on this bike course! ⚡️
📸 credit: Finisher Pix

T2: (4:59)

An amazing volunteer took Mojo from me as I dismounted. I grabbed my T2 bag and made my way into the change tent. As I was changing my shoes, the Women’s Change Captain was talking to me saying how I looked familiar. I told her I was the Women’s Change Captain at Ironman Wisconsin and we worked together this year as she was a co-captain for gear bags in Wisconsin. I thanked Joanna as she took my bag while I set out for the run, but not before a quick stop to empty my bladder (boy did I have to pee 🤪).

Here we go! Time to run!
📸 credit: my #1

Run: (4:57:21 for 26.2 miles at 11:21/mile average pace…30/89 F40-44, 163/480 F, 734/1928 overall)

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. In all of my Ironman races in the past, I have started out too fast causing lots of walking in later parts of the marathon. This time I wanted to make sure I wasn’t burning too many candles at the start of my run so that I had candles to burn in the later parts of the marathon. I saw my #1 and Erika immediately after I exited transition and set out on the run. They let me know I had a massive PR on the bike and asked how I was feeling for the run. And guess what?! I was feeling AMAZING!! This is what I had trained for! This is where the fun begins!

Running strong and feeling good! ⚡️
📸 credit: Finisher Pix

The run course was also a 3 loop course, which was awesome because we got to see spectators so many times! During the first loop, I kept my pace steady and focused on the mile I was in. I continually asked myself, “how is my effort?” so that I wasn’t pushing too hard early on. I took in my nutrition and hydration as planned. I saw Dad and Patty at about mile 3 and then saw my #1 and Erika between miles 5 and 6 twice. As I made my way to mile 7, I felt my stomach gurgling, so I made a quick Kybo stop to 💩 and headed on my way back around the lake to start loop #2.

Gratitude moment: my first two loops of the run were before the sun went down! ⚡️
📸 credit: Finisher Pix

As I made it back to the transition area to start loop 2, I again saw my #1 and Erika. They cheered me on and gave me updates for where I was against my competitors. I was still feeling really good and keeping a steady pace. My stomach felt extremely full; I kind of wanted to vomit so that I wouldn’t have a sloshy stomach, but apparently my body wanted to hold on to all that liquid. At about mile 10.5, I saw OJ for the first time and she was FULL of cheers! She asked how I was doing and I told her I was keeping a steady pace + constantly checking in with “how is my effort?” to remind myself to not burn too many candles. I continued to hydrate and fuel according to plan which helped me stay strong and energized. I saw Dad and Patty again at about mile 12 and then crossed over to the other side of Tempe Town Lake where OJ was like “Where’s Waldo” out on the course. She had her bike, so she was able to bounce all over the place cheering me on and keeping me motivated. I again saw my #1 and Erika around mile 14 and then saw OJ again before heading back around to the other side of the lake to start loop #3.

Surprise! OJ found me! 🤪
📸 credit: OJ

I saw my #1 and Erika near the transition area. They asked how I was feeling (the answer…GREAT!) and told me they would see me at the finish as they were going to get my bike + gear and take it to the car so we wouldn’t have to do it after the race. I thanked them and powered on. OJ continued to bounce around the course cheering me on, which I really appreciated. At about mile 18, my body decided it was done with gels, so I switched to eating grapes at the aid stations. I still had plenty of energy and was feeling strong, just couldn’t choke down one more gel. As I made my way to the other side of the lake for the last time, I was surprised to see my #1 and Erika at about mile 23. Tim told me he would give me an update on where I was against my competitors when I crossed the timing mat and came back to them, but I told him I didn’t want one. I was in such a good mental space that I didn’t want to fracture that in any way by adding pressure to myself knowing where I was against other women in my age group. I just wanted to continue to love this race and enjoy every moment of it!

Creating the day of my dreams! ⚡️
📸 credit: Finisher Pix

I was overcome with gratitude for having such an amazing race from start to finish as I made my way back around the lake toward the finish line! For the first time ever, I executed my run goal perfectly! I had SO much support out on the run course, which made it extremely easy to stay in the present mile and tick off each mile one at a time. While my pace slowed a bit during the 2nd and 3rd loops, my effort was still as high as it had been throughout the swim and the bike. I created a run performance I had only dreamed of and finished just about 6 minutes short of a run PR. ⚡️

Overall: (12:44:56…23/89 F40-44, 117/480 F, 622/1928 overall)

Lots of emotions! ⚡️
📸 credit: Finisher Pix

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 had created a race experience that fell together like nothing I had experienced before and it was MAGICAL! I had created the race experience of my dreams! I was SO F’ING PROUD as I crossed that finish line in 12:44:56 creating a shiny new PR by 52 minutes! ⚡️

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

2021 week 47: post race travels + home

Last week we spent the majority of the week traveling from Tempe to home with a stop over in Colorado to visit family for Thanksgiving. It was a great way to deflate from Ironman Arizona and begin the off season. There was zero swimming, cycling, and running last week, which was strange, but good to reboot the system in preparation for 2022.

Quote of the week:

“Traveling in the company of those we love is home in motion.”

~Leigh Hunt

Swim: 0 yards

Bike: 0 miles

Run: 0 miles

Strength Training: 15 minutes of core strength most days

Weekly Totals: 1 hours & 56 minutes

Attitude of Gratitude:

Recovery is on point with cribbage and Normatec recovery boots.
“All aboard” in Santa Fe, NM
Hiking in Red Rocks, CO with family on Thanksgiving morning!
Red Rocks with my #1 + snow = 😍
Thanksgiving meal in CO with family.
Puzzling with family on Thanksgiving.
The rising sun was so beautiful as we departed Colorado.
Coming home to all the snuggles. 😍
So many snuggles 😍

What were your highlights from week 47 of 2021?!

2021 week 46: race week

Last week was Ironman Arizona race week! It started with traveling 1500 miles across the country to Arizona and exploring places we have never been before and it ended with me running down that red carpet and creating an experience I’ve never had before. I am so incredibly grateful to have these epic experiences!

Quote of the week:

“Race week anticipation is having belief in your race and trust in your training.”

~Vanessa Faye Foerster

Swim: 7224 yards

Swimming in an outdoor pool under the Arizona sun at Arizona State University was AMAZING!

  • Warm up:
    • 300
  • Main Set:
    • 6×25 moderate/hard (20 sec rest)
    • 100 easy
    • 6×25 moderate/hard (20 sec rest)
  • Cool Down:
    • 300 any stroke
Swimming with the sun on my back felt SO amazing!

Bike: 165 miles

Getting to bike easy with Olivia along the lake path was SO amazing! Oh…and the hugs, conversation, and tour was icing on the cake!

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

Run: 33.4 miles

I love exploring new places by foot! Climbing up over Holbrook and looking out over the city at sunrise was magnificent!

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

Strength Training: 15 minutes of core strength daily

Weekly Totals: 19 hours & 19 minutes

Attitude of Gratitude:

Visiting the OKC Memorial was so somber.
Each of these chairs represents a life lost in the OKC bombing.
Visiting the National Petrified Forest was so cool!
The Arizona sky was so AMAZING at the National Petrified Forest.
The Arizona sky was ON FIRE!
It has been a LONG time since I played Pac Man. I’m almost as good as I remember! 🤪🤣
Standing on the corner in Winslow, Arizona!
Getting to swim at ~7000 feet in Flagstaff, Arizona was AMAZING!
We arrived in Tempe, Arizona
R E A D Y to create an experience I’ve never had on Sunday! #LFG ⚡️⚡️⚡️
SO glad I get to race with Leslie again! 2016 was the last time we saw each other in person, so it was great to catch up and hug her in person!
Coeur Sports meet up! Meeting new friends is always fun!
Mojo is racked and resting peacefully until we can spend LOTS of time together!
Getting my pre-race Normatec squeeze on!
I got one of the absolute BEST surprises the day before race day! My dear friend Erika Olson Myers flew down to surprise me and support me at #IronmanArizona tomorrow. I’m so blessed and grateful to have the best people in my life! Thank you to Tim Fencl for helping coordinate this wonderful surprise! 🥰

1 day to #IronmanArizona #LFG ⚡️⚡️⚡️

What were your highlights from week 46 of 2021?!

2021 week 45: taper time

I’m a bit behind in posting. Last week was my first official week of the taper. It was great to back off the training, get everything packed for our trip to Arizona, and have more time for prioritizing recovery. There were a few bumps along the way last week, but these were great bumps to overcome in preparation for race day!

Quote of the week:

“I am not afraid of storms, for I am learning how to sail my ship.”

~Louisa May Alcott

Swim: 10,200 yards

Sometimes you have to be determined to persevere NO MATTER WHAT!

Determination, adaptability, commitment, resilience, fortitude, perseverance, self belief…

This is what it took to get through my last big swim before race day. About half way through, the fire alarm went off and we had to evacuate the building. I stood outside in my wet swimsuit, towel, swim cap, flip flops, and a sweatshirt in 45F temps with 40 mph winds waiting to jump back in the pool to finish my workout. Thankfully I didn’t have to wait too long!

Oh…and the workout…let’s just say I’m ready for #IronmanArizona in 10 days! #LFG ⚡️⚡️⚡️
  • Warm up:
    • 200 swim
    • 100 kick with fins
    • 200 drills
    • 200 pull
  • Main Set:
    • Each set of intervals should get slightly faster as more effort is added:
      • 500 (10 sec rest)
      • 2×400 (15 sec rest)
      • 3×300 (20 sec rest)
      • 4×200 (25 sec rest)
      • 5×100 (30 sec rest)
      • 6×50 on 1:00
      • 8×25 sprints (10 sec rest)
  • Cool Down:
    • 300 any stroke

Bike: 84.3 miles

I had some great bike workouts to keep the legs fresh and ready for race week!

“I am a 1 in 7 billion athlete. My process doesn’t have to look like anyone else’s.” And it doesn’t!

My process appears to be “just right” as #IronmanArizona is in 8 days and I’m feeling GOOOOD! #LFG ⚡️⚡️⚡️

Run: 12.3 miles

Just the right amount to feel AMAZING and READY for race week!

“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw

I have been working on moving away from who I think I’m supposed to be and instead creating who I WANT to be and it is magical! Own your power! Be bold! Be courageously, authentically, unapologetically YOU!

11 days to #IronmanArizona #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 57 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to swim, bike, and run in the same day is such a blessing!
Thank you Kyle, with Kyle’s Bikes, for blessing Mojo before the big dance!
Jersey LOVES to be wherever I am…even on my yoga mat to “help” me. 🐶🥰
Waiting out the fire alarm with determination to complete the workout!
Thank you Nick, with Vitality Massage, for keeping me healthy and ready to race!
Have I mentioned that Jersey LOVES to be where I am…even if it means “helping” me at work?! 🐶🥰
Oh yeah! Soaking up all the recovery and snuggles before we leave for Arizona. 🐶🥰
Her snuggles are my fav! 🐶🥰

What were your highlights from week 45 of 2021?!