2022 week 24: play

Last week it was great to focus on recovery, dog snuggles, play, and do what I wanted when I wanted. The freedom of not being tied to a workout schedule was amazing…for a while and then I started to get antsy. 😜

Quote of the week:

“Play is our brain’s favorite way of learning.”

~Diane Ackerman

Swim highlights: 2679 yards

I went to the pool a few times this last week with no structured workout. It was freeing and so much fun! Getting to play with friends was icing on the cake!

YAY for play time with Tim and our friend Courtney! 🥰

Bike highlights: 0 miles

There was no bike love last week and to be honest, I really missed riding. I would love to get outside and ride this week, but we went from a super cold spring to a stifling hot summer (it currently feels like 104F outside right now as I type) and I’m just not quite ready to ride outside in this extreme heat after IMDSM. We’ll see if we get a break in the temps so I can squeeze in some outdoor miles

Run highlights: 0 miles

There was no run love last week and there won’t be any this week. I have committed to myself no running for 2 weeks post IM as that will give my body a break from the pounding before starting the next training cycle.

SUP: 2.46 miles

Getting to spend time on the water is one of my absolute FAVORITE places to be!

Play time! We love the water! 🥰

Water Walking in the Lazy River: 1.0 miles

Sunday we went to the lazy river and walked both with the current and against it. It was nice to be outside getting exercise in the water and doing something other than swimming. We drug our neighbor with us and we are all so glad we went!

YAY for water walking, vitamin D, fresh air, and amazing company!

Strength Training: 15 minutes of core strength daily except Monday

Weekly Totals: 4 hours & 31 minutes

Attitude of Gratitude: What were your highlights from week 24 of 2022?!

Thank you Nick with Vitality Massage Ames for flushing out all of the IMDSM fatigue and soreness.
I am still Covid negative! I have tested 4 times in 10 days and am grateful to be healthy! 🥰
“Happy Father’s Day Dad! I caught you a squinty squirrel for your present.” ~Jersey 🥰😜
Jersey 1, squinty squirrel 0

this girl is on fire…literally a cooked chic

“This girl is on fire
This girl is on fire
She’s walking on fire
This girl is on fire”

~Alicia Keys

Cliff Notes Version: I GOT to race Ironman Des Moines on Sunday, June 12! 💙💛

  • I was SO ready to create an experience I had never had before
  • this was a “hometown” race for me (taking place 35 minutes south of our house)
  • this was my first Ironman without my husband (either racing or spectating/supporting)…see this post for more info
  • this is a one transition race with the transition area 2 miles from the finish area
  • ALL gear (bike, bike bag/gear, run bag/gear) was dropped off on Saturday
  • there was no body marking
  • the water temp was 74.9F on race morning (wetsuit legal race…I wore my Roka Maverick Pro II Wetsuit)
  • the pro men started at 5:30 am, the pro women started at 5:37 am, and the age group athletes started at 5:45 am
  • the swim start was self seeded for age group athletes based on expected swim time finish with 5 athletes sent off every 4 seconds
  • the swim was two loops with an Australian exit on each lap
  • there was a lot of pre-race 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 two volunteers in the women’s change tent for T1
  • the bike course was 1 big loop
  • there was cloud cover with a bit of rain and little wind (by Iowa standards) for the first 80 miles of the bike
  • there was a water/aid station about every 15 miles on the bike course
  • I created a solid bike split on this rolling hills course missing a bike PR by 11 minutes
  • there were a couple volunteers to help change in T2
  • the run course was 3 loops
  • the heat + humidity + lack of shade + very little breeze made for a run on the surface of the sun
  • there were aid stations on the run nearly every mile with water, gatorade, gels, ice, bananas, grapes, Coke, Red Bull, chips, etc.
  • they brought chicken broth out after dark on the run (but in my opinion it was WAY TOO HOT OUTSIDE for warm chicken broth)
  • I created an 11th place age group finish, which is my highest Ironman placement yet

Longer Version: I GOT to race Ironman Des Moines on Sunday, June 12 at home in Des Moines, Iowa! 💙💛

The alarm went off at 2:30 am. After letting the dogs out, changing into my race kit, and doing all of my morning rituals I made my way to Des Moines. On the way down, I consumed my breakfast smoothie in the car to get my calories in. I drove to the parking garage closest to the finish line and hopped on one of the first shuttle buses to Water Works Park where transition was. When I got to the transition area, I dropped off my bike special needs bag, put bike and run nutrition in each of my gear bags that I would pick up in T1 and T2, emptied my bladder, checked that Mojo’s tires were still full, loaded Mojo with my bike bottles, lubed up her chain, got some squeezes from some of my Coeur Sports teammates, ate my banana at about 4:45 am, and exited the transition area to head to the lake. When I got to the lake, I dropped off my run special needs and morning clothes bags at the designated drop off areas before donning my Roka Maverick Pro II Wetsuit, and taking in a gel at about 5:15 am. I lined up behind the sign for 1:10-1:20 swim time and as we made our way toward the shore, I saw Dad and Isabella (my niece) so I got quick hugs over the gate, and then found my friend Michelle. It was so great to see her, squeeze her, and chat with her before starting our day.

So awesome to see my Coeur Sports teammate, Venus, on our way into transition.

Swim: (1:14:50 for 2.4 miles at 1:56/100 m average pace…14/28 F45-49, 82/208 F, 402/867 overall)

I eased into the swim by remaining calm, certain, confident, and curious. I focused on my strokes + breathing… “1, 2, breathe…1, 2, breathe…1, 2, breathe” until I reached the first buoy where I kicked up the effort a few notches and found my groove. The water was a bit warm with the wetsuit on, so I found myself pulling the top of my wetsuit open a few times throughout the swim to let some water in to help cool me off. As we swam along the south side of the course, we were supposed to be swimming into direct sunlight due to the sunrise, but gratitude moment: yay for a cloudy morning, so there wasn’t much sun shining in our eyes to make sighting the buoys extra difficult. As we rounded the corner to head to the first Australian exit, the contact with others really started to pick up, but gratitude moment: contact with others in the water doesn’t bother me. I am a strong and confident endurance swimmer. The Australian exit provided a wonderful opportunity to get some extra water in the system (there was an aid station on the peninsula) since we knew the temperature dial would be cranked up later in the day. The second loop there was much less contact, except for the one encounter I had swimming directly into a SUP that was right in the swim path because the water support person wasn’t paying attention…she apologized profusely as I swam away toward the next buoy.

I remained calm, certain, confident, and curious during a full contact swim. I focused on laying one brick at a time while keeping my effort high, which allowed me to create a shiny new swim PR. ⚡️

T1: (10:23)

It was a little bit of a jog (ahem…about 0.5 miles) 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, threw some water down the shoot, and ran to grab Mojo.

Bike: (6:29:13 for 112 miles at 17.4 mph average speed…12/28 F45-49, 73/208 F, 454/867 overall)

The one massive loop bike course gave us the perfect amount of challenge with rolling hills and a bit of a headwind as we returned to transition, but honestly I didn’t even notice the winds as they were relatively calm by Iowa standards.

As I headed out of transition and looped my way through Water Works Park, I settled into the ride making sure to check in with myself physically and mentally to set myself up for a successful ride. I immediately started fueling + hydrating like it was my job…because let’s be honest…with the humidity + heat to come later in the day, it was my job on this day!

Having previously ridden the majority of the course with my friend Michelle, I knew where all of the rough road surfaces, hills, and turns were. Making our way to Redfield, I was focused on fueling every 5 miles, continuously hydrating, and having so much fun! Gratitude moment: yay for the cloud cover and the little bit of rain to help keep us cool for as long as possible.

As we turned south out of Redfield, I knew we had a much longer stretch to the next turn and it might mentally get to people. This is where I really started to focus on remaining in aero, staying connected to my effort, and I magnified the fun factor…singing out loud while riding is a specialty of mine (just maybe don’t ride too close so your hearing isn’t damaged 🤪)!

Turning east to head into Winterset, I could feel that headwind people later complained about just a bit, but it was nothing like what Iowa is typically known for, so I was loving it! Gratitude moment: yay for the clouds still hanging around!

Alright…north to Cummings road. Here we go! Cummings road…this is where the fun begins! 🤪 At about mile 75, my friend Steve whizzed by me and then the clouds started to break up letting the sun start to REALLY warm things up! Yay…there is my Coeur Sports teammate Courtney! You are crushing it girl! Keep going! I made my way up the “big climb” (they are all relative right?!?!), through Norwalk, and onto Army Post Road where the Piedmontese Beef Challenge took place between about miles 98-103. I had zero desire to burn a bunch of matches on this stretch, so I kept my focus on fueling and hydrating like a boss all the way into transition!

I stayed connected to my effort while staying in aero for the majority of the bike. I made sure my fueling and hydration were on point to set myself up for a successful run (because I knew the run was going to be toasty). I was so grateful for the minimal winds, cloud cover, and just the right amount of rolling terrain. And, I had SO MUCH fun! All of this allowed me to create a super solid bike split that I’m oh so proud of! I rolled into transition missing a PR bike split by 11 minutes…this IMDSM course had over 2000 more feet of elevation gain than the course where I hold my current PR bike split (IMArizona). ⚡️

T2: (8:50)

Ryan and Julie were volunteering in T2 when I arrived. Ryan 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 socks and spraying my feet with Skin Slick, Michelle came into T2! We chatted as we both changed and made our way out of the tent and toward the start of the run. I made a quick stop to empty my bladder (boy did I have to pee 🤪), chatted with Julie as I ran to the exit, hugged Char, and set out on the run.

Run: (5:50:43 for 26.2 miles at 13:30/mile average pace…15/28 F45-49, 109/208 F, 480/867 overall)

I immediately felt that heat + humidity slap me in the face. 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. Quickly into the run I knew I needed to change my goal. New goal: to give my best while surviving the run + not needing medical/an ER visit.

The run course was 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. At every aid station, I was pouring water on my head, shoving ice down my bra, and pouring two cups of water down the hatch. I saw many friends on the out and back sections, so getting/giving high fives, thumbs up, cheers, “love ya”, and encouragement kept me going. There were mist arches to run through, fire hydrants spraying water, kids with water guns, and lots of attempts to help cool the athletes, because shade was sparse. The number of athletes I saw laying down at aid stations, sitting on park benches/curbs, and receiving medical help was crazy. Gratitude moment: I’m not one of them. When I got to downtown, I saw one of my high school friends and got to say a quick “hi” while running by. Near the turn around, I saw Dad and Isabella. It was so nice to see family and friends.

At the start of loop #2 I was running when I could and sprinkling in walk breaks to keep the core temp as low as possible. I was 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 determined to finish this race. As I covered more miles, more walking ensued while I stayed connected to laying one brick at a time. I continued to fuel and hydrate as planned and cooling myself down with all of the ice I could get my hands on. During this loop I saw Alex by the lake. He biked next to me briefly and tried to call Tim so I could chat with him, but when Tim didn’t answer I jogged off while Alex stayed by the lake to support others. Getting back downtown, I had the love and support of Dad, Isabella, Laylah (Isabella’s twin sister), and Sarah (my sister) at the turn around. I kept smiling, focusing on laying the brick I was in, and staying connected to giving my best to cross another finish line. Every time I was able to get ice I had a gratitude moment: ahhh…this feels SO good!

Setting out on loop #3 was wonderful! I knew everything I was seeing and experiencing was for the last time and that brought some relief in the almost unbearable conditions (a friend posted that the heat index was still 94F at 6:05 pm…I don’t want to know what it was at 2 pm when I started the run 🤪). I kept fueling and hydrating like a boss and at about mile 18 I really had to pee, so I knew I was doing a good job staying hydrated while running on the surface of the sun. Coming into downtown for the last time was such a welcome sight. Making the turn around the cone but this time heading into the finish shoot instead of out for another loop was even better!

I smartly paced my run while running on the surface of the sun, hydrating and fueling solidly, and staying connected while laying one brick at a time. Smiling from start to finish, soaking up the hometown cheers, and reminding myself that I have everything I need to succeed allowed me to persevere and get to that red carpet! ⚡️

Overall: (13:53:58…11/28 F45-49, 80/208 F, 434/867 overall)

As I ran down the red carpet in my first ever daylight finish with the cheers of family, friends, and random strangers surrounding me, I was full of emotions. I was SO drained, but also SO F’ING PROUD! I executed a solid race that allowed me to cross the finish line of Ironman #9 on an incredibly tough day! Icing on the cake…knowing I had given my best on this day while creating an 11th place age group finish (my highest AG finish placement yet in an Ironman race)! ⚡️

Pure relief and completely drained

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 Motion running shoes, Roka SL-1X sunnies, Orange Mud hand held water bottle

2022 week 23: IMDSM race week + best worse case scenario

Last week was Ironman Des Moines race week and boy was it a whirlwind! It was a bit strange for me as usually we travel to Ironman races, so all of the planning and preparation is done well in advance to make sure I have everything I need for race day. Since this was a “hometown” race (being only 35 minutes away from the race venue), I opted to sleep in my own bed. This created a whole new experience leading up to the race. I’ll have a post specific to my IMDSM race, but for now, this is what race week looked like.

Wednesday morning my husband woke up with a fever, body aches, and a bad cough. He decided to stay home from work. Midday I received a text message from our 82 year old neighbor across the street (she is like family to us) that she tested positive for Covid. About 1 minute later, my husband texted me that he also tested positive for Covid. I had a complete meltdown and pity party (thankfully they texted me right before my counseling session). I am 4 days out from IMDSM…what am I going to do?! After about 15 minutes of feeling all the emotions, I went into problem solving mode with my counselor. After counseling, I called our neighbor and asked her if my husband could “move in with her” until after my race to keep me healthy. She was all on board and was glad I had asked (it was either that or I get a hotel room and move out temporarily). So my husband packed up everything he needed for the next 4 days and moved across the street. After work Wednesday, I came home to an empty house, tested negative for Covid, and continued to plan for my IM race (now having to shift my plans around for race weekend because I would be doing everything solo…taking care of our dogs, driving myself down to the race which was thankfully only 35 minutes away from home, getting all my gear post race, etc.). I ran some errands for them on Thursday and Friday, checked in to the IM race, did some race week workouts, made them meals and did literal door dashes (setting the food outside, ringing the doorbell and dashing back across the street), got all my gear together for IM, and tried to relax and reduce my anxiety as much as possible. Saturday morning I still tested negative for Covid, so I took all my gear down to transition and continued to relax and door dash. Having my husband live with our neighbor was the best worse case scenario and I am so grateful to the both of them for making it work!

Sunday was race day. My anxiety was a bit high going to the race as this was my first IM race without my husband (either racing it with me or being there to support me), but I kept reminding myself that I have done this before and know what to do. Lay this brick! I have so many things to be proud of through all of this, but I’ll save all of the race day stuff for another post.

As of Tuesday morning, my husband has moved back home + returned to work and I am still Covid negative. 🤩

Quote of the week:

“This was the best worse case scenario.”

~ME

Swim highlights: 7421 yards

Tuesday I did a pre-race swim to practice varying my pace like I might have to do on race day to get around other athletes.

  • Warm up:
    • 300 warm up
    • 4 x 50 drills (choice)
    • 4 x 100 descends (20 sec rest)
  • Main Set:
    • 100 easy
    • 800 as 200 SURGE, 200 steady, 400 race pace by feel
    • 30 sec rest
    • 4 x 50 kick hard (20 sec rest)
  • Cool Down:
    • 100 easy
Raise your hands if your ready for race day!!

5 days until #IMDSM #LFG ⚡️

Bike highlights: 163 miles

I had a few indoor bike workouts to make sure the system was a go and my HR was where it needed to be before racing. I didn’t get any pics from before race day on the bike, so you’ll just have to wait for the race day pics in my race report.

Run highlights: 33.4 miles

After a few shake out runs, the body was ready to race!

The universe is reminding me to be PRESENT. Don’t waste energy wishing for a different past or worrying about the future. Stay focused and PRESENT in THIS moment as you lay THIS brick! ⚡️
\•
4 days until #IMDSM #LFG ⚡️

Strength Training: 15 minutes of core strength daily except race morning

Weekly Totals: 20 hours & 19 minutes

Attitude of Gratitude: What were your highlights from week 23 of 2022?!

So grateful to Nick with Vitality Massage Ames to get me race ready!
The dogs love to play in the water, so we started teaching them to jump off the dock this week!
So grateful for meeting Mike Reilly at IMDSM athlete check in and that he is supporting the Ames Triathlon. If you haven’t registered for it yet, get on it TODAY!
All checked in and ready to race! #LFG ⚡️
All the gear is ready for race day!
Getting to meet up with my Coeur Sports teammates on Saturday before the race was exactly what I needed to help calm the anxiety!
Mojo is racked and ready to go!
Getting my pre-race squeeze on from Normatec Recovery
Still Covid NEGATIVE!! 🥳

bumpy ride

“The course doesn’t make it hard, the athlete does.”

~Unknown

Cliff Notes Version: I GOT to race Tri Clear Lake Olympic distance triathlon Saturday, May 28! 💙💛

  • the air temp at the race start was about ~60*F with mostly clear skies and strong winds (sustained at 30 mph with gusts up to 40 mph throughout the race)
  • the water temp was 61F
  • the swim start was a wave start
  • the majority of the road surfaces on the bike course are smooth
  • there was no water/aid station on the bike (as is pretty typical for shorter distance triathlons)
  • there were four self-serve aid stations on the run (volunteers were filling cups, but not handing them out)
  • volunteers took our timing chips off of us after we crossed the finish line and put medals around our necks
  • there were little insulated bags with deli sandwiches and chips for each athlete
  • there were individually wrapped cookies to select from for each athlete
  • there was plenty of beverage options (water, different flavors of soda, chocolate milk, and beer)
  • there were lots of door prizes that were given away
  • spoiler alert:
I GOT to play at Tri Clear Lake and do a little speed work in the midst of IRONMAN training. I’m SO DAMN PROUD of my effort, my execution, and my mental endurance.

2 weeks to IMDSM #LFG ⚡️

Longer Version: With the strong winds, I knew this was going to be a bumpy ride, but I was so stoked to play and test my fitness in an Olympic distance triathlon on Saturday, May 28! We parked about 2 blocks from the transition area, which was super convenient. We walked to packet pick-up (by transition), got checked-in, picked up our timing chips, then walked back to the car to get all of the stickers on the bikes + helmets and headed to transition for body marking and to set up our spots.

Choppy + Cold water = LFG!

As we were setting up our transition area, they made the announcement that the water temp was 61*F and that it was only one degree warmer than wetsuit mandatory, so wetsuits were STRONGLY encouraged. After setting up my transition area, chatting with the USAT official (whom we’ve gotten to know from doing/directing local races), doing the neoprene shimmy in my Roka wetsuit, and taking in a gel, I was ready for a practice swim. Easing my way out into the water from the beach was a bit shocking, but not nearly as shocking as putting my face in the water. Hello brain freeze! I did a few bobs in the water to get my face and brain use to the cold water. I swam almost completely out to the first buoy as the water was pretty choppy and I wanted to make sure sighting and breathing wouldn’t be much of an issue with the rough waters. I found my Coeur Sports sisters, Jess and Char, and we made our way over to the start area after listening to the National Anthem and pre-race announcements.

Chatting with the USAT official pre-race

Swim: (27:52 for “1500 m” at 1:51/100 m average pace…2/5 F45-49, 12/47 F, 66/162 overall)

I lined up at the front of our swim wave because that’s where I belong. As previously mentioned, the water temp was 61F with serious chop due to the strong winds, but that didn’t stop me from having an amazing swim! I swam a straight line, I remained strong, confident, and certain in the water, and put out a solid effort. ⚡️ Oh…and I put 1500 m in quotation marks above, because this was the advertised race distance, but I think the buoys may have been blown in closer to shore making the distance closer to 1200 m as this is what multiple people reported their Garmin recorded (mine recorded 1318 yards).

Let’s get this party started!

T1: (2:47…2/5 F45-49, 15/47 F, 60/162 overall)

As I exited the swim, the boat ramp was VERY slick with algae growing on it, so I cautiously walked up out of the water until my feet hit dry ground. I got my wetsuit off just below my hips and removed my goggles + swim cap as I was running to my transition spot so that when I arrived to my bike, I could quickly get my legs out of my wetsuit. As I was putting on my socks + bike shoes, I realized I had forgotten to take my Roka sunnies out of my transition bag, so I wasted a few seconds digging for them. I donned my helmet and Roka sunnies, grabbed Mojo, and off we went!

Bike: (1:16:24 for 24.8 miles at 19.5 mph average speed…1/5 F45-49, 5/47 F, 56/162 overall)

After crossing the mount line and getting on Mojo, we cruised our way out of town (with some turns here and turns there). This course was a relatively flat course, so I just put the hammer down and went. I didn’t look at my power output/speed/cadence at all during this ride. I was so grateful to be racing that I only focused on playing and having fun. As I played chase trying to catch different people in front of me, I kept asking myself if I could go just a little bit harder in that moment. Racing from a place of gratitude and fun removed all of the pressure, which set me up for success as I cruised into T2.

HOLD ON! This is going to be a bumpy ride (thanks to the STRONG winds)!

The bike was amazing! Yes, I was nearly blown off the road multiple times (hello 30 mph winds with gusts up to 40 mph), but staying aero, strong, and confident allowed me to have the fastest bike split in my AG. ⚡️

Cruising into T2 with focus, determination, and a new bike split PR for the Oly distance!

T2: (1:27…1/5 F45-49, 7/47 F, 29/162 overall)

I quickly racked Mojo, changed into my running shoes, grabbed my visor + race belt, and put these on while running out of T2.

Run: (49:16 for “6.2 miles” at 7:57/mile average pace…2/5 F45-49, 8/47 F, 60/162 overall)

This run was ~1.5 miles out and back that Olympic distance athletes got to do twice. It was fun to see other athletes and cheer them on. During the run, I continued to race from a place of fun + gratitude. I kept asking myself if I could go just a little bit harder. I spotted Mark (someone I typically see at the pool at least once a week) and had the goal of keeping him in my sights. Just after the 1/2 way point, I passed him. With about a half mile to go, he passed me back and I just focused on keeping up with him and staying strong through the finish. Oh…and I put 6.2 miles in quotation marks above, because this was the advertised race distance, but I think the turn around may have been inaccurately located as multiple people reported their Garmin recorded closer to 5.9 miles.

Don’t lose Mark!

That wind on the bike felt amazing on the run! I remained strong, confident, and present in the mile I was in while chasing down one athlete after another all the way to the finish line! ⚡️

Overall: (2:37:46…2/5 F45-49, 7/47 F, 49/162 overall)

Testing my fitness by doing an Olympic distance triathlon at the culmination of peak Ironman training was AMAZING! I’m SO DAMN PROUD of my effort, execution, and mental endurance! Taking 2nd place in my AG, setting a new bike split PR, run split PR, and overall PR for the Oly distance (previous was 2:49:04) was icing on the cake! #LFG ⚡️

Who’s ready to quadruple this in 2 weeks?!

Gear: Coeur Sports triathlon shorts, Coeur Sports triathlon aero top, Roka X-1 Goggles, Roka Women’s Maverick X Wetsuit, Specialized Transition tri bike, Specialized S-works Evade helmet, Specialized Torch 2.0 Road Shoes, Coeur Sports visor, Newton Gravity running shoes, Roka SL-1X sunnies

2022 week 22: tapering like a pro

How on earth is it already IMDSM race week?!?!?! Last week I tapered like a pro…lowering my volume with bits of intensity popped in to keep the body sharp and race ready!

Quote of the week:

“Taper like a pro…keep the body sharp, get lots of rest, fuel and hydrate well, relax, and enjoy your “extra” time.”

~ME

Swim highlights: 13,593 yards

Thursday I had my last long swim (5000m) and was SO DAMN HAPPY to be swimming outdoors in the 50m pool that I didn’t even care that the air temp was 48F and the water temp was 68F. I mean, yes it was chilly, but totally tolerable.

  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: Each set of intervals should get slightly faster in pacing than the last set.
    • 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 the minute
    • 4×50 sprint (10 sec rest)…in a 25 yard or meter pool, this would have been 8×25 sprints
  • Cool Down:
    • 300 any stroke
Last long swim before #IMDSM is in the bank! It is SO awesome to be back swimming in the outdoor 50m pool! • I am R E A D Y to toe the start line of IM #9 and test my physical, mental, and emotional fitness + endurance!

10 days until #IMDSM race day! #LFG ⚡️

Bike highlights: 68.3 miles

All of my bike miles were indoors last week and I got to put in my last brick session on Saturday before the big dance!

I am right where I’m supposed to be and just 8 days away from #IMDSM race day! #LFG ⚡️

Run highlights: 9.17 miles

Wednesday was Global Running Day, which was perfectly timed with my split run day. Five easy family miles to start the day and 2 speedy miles to end the day.

On this Global Running Day, I GOT to run twice today…am endurance miles and pm speedy miles. I’m incredibly grateful for the community, freedom, therapy, self confidence, mental fortitude, joy, and so much more that running has brought into my life. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 58 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 22 of 2022?!

Snuggles and a good book during the taper…YES PLEASE! 🐶🥰
Thank you to Nick with Vitality Massage Ames for flushing out all of the peak training and Oly racing to help get me ready to race IMDSM!
Look at what is open! Our favorite place to swim!
Sooo grateful to get to spend the morning cheering on our niece, Isabella, in her first swim meet in a 50m pool!
Dog walks FTW! 🐶🥰
Snuggles and Squeezes! 🐶🥰 Normatec Recovery boots are the best!
There are two pups here who weren’t impressed with the storms and wanted all the snuggles and reassurance we could provide.

2022 week 21: race week

Last week I had my first triathlon of 2022 and was SO excited + ready to toe the start line of a triathlon! The Clear Lake Olympic Triathlon was a good test of my fitness before IMDSM race day! I’ll have more on that race in it’s own post coming soon!

Quote of the week:

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before.”

~Bonnie Blair

Swim highlights: 6500 yards

Tuesday I did a 1000 yard time trial focusing on my effort and laying one more brick in the foundation for IMDSM coming up in just over a week.

  • Warm up:
    • 400 swim
    • 8×50 easy down, strong/fast back (15 sec rest)
  • Main Set:
    • 1 min rest
    • 1000 time trial (20 sec rest)
    • 100 easy (20 sec rest)
    • 5×100 at IM effort (20 sec rest)
  • Cool Down:
    • 200 any stroke
Proud of my execution and effort for my 1000 TT while carrying LOTS of fatigue from peak IM training.

Bike highlights: 143 miles

My favorite bike from last week was during the Clear Lake Triathlon. Let’s just say that I am SO DAMN PROUD of how I executed the day in the conditions we were given. Sadly, I don’t have any pics of me riding last week.

Run highlights: 28.6 miles

Wednesday I had a double run day with both runs on the treadmill as the weather wasn’t super cooperative (we had thunderstorms on and off throughout the day and I am not one to be out in lightening if it’s preventable). These runs were kept at an easy pace allowing me to kick it up a notch (or two or three) at the Clear Lake Triathlon on Saturday. Making sure to keep the easy days easy allows you to go hard on the hard days…aka race day! Sadly I don’t have any pics of me running last week.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 29 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 21 of 2022?!

Thank you Kyle with Kyle’s Bikes for giving Mojo your race blessing!
All the SBR love in one day!
There is beauty even in the midst of the storm.
Squeezes and Snuggles 🐶🥰
Look at that blue sky and sunshine! Vitamin D for the win!
Getting to meet up with some Coeur Sports sisters, race, and test the fitness for IMDSM was SO MUCH FUN!
I GOT to play Saturday at Tri Clear Lake and do a little speed work in the midst of IRONMAN training. I’m SO DAMN PROUD of my effort, my execution, and my mental endurance.

2 weeks to IMDSM #LFG ⚡️

2022 week 20: spectacular views from the peak

Last week was the pinnacle of my training for IMDSM. While it doesn’t exactly feel like I’m tapering just yet, it is nice to see less volume on the calendar for this week. That view after you reach the peak and can see out over everything is so spectacular! Now it’s time to gradually back off the training, stay healthy, and let my body soak up all of this training so I can make a massive withdrawal in 3 weeks! ⚡️

Quote of the week:

“The best view comes after the hardest climb.”

~unknown

Swim highlights: 12,700 yards

My swims last week felt a bit on the sluggish side, but that is kind of to be expected as I was/am carrying a lot of fatigue. We’ll see how the swim feels in the coming weeks as I start to shed the fatigue in preparation for IMDSM race day!

  • Warm up:
    • 300 kick w/ fins (20 sec rest)
    • 300 pull (20 sec rest)
    • 300 swim (20 sec rest)
    • 4×100 descending (20 sec rest)
  • Main Set:
    • 2×800 Z4 effort (30 sec rest)
    • 400 Z4 effort (30 sec rest)
  • Cool Down:
    • 100 any stroke
Peek-a-boo…it’s peak week for #IMDSM with all the feels (hunger, excitement, hunger, exhaustion, hunger, pride, hunger, joy, hunger, readiness, hunger…did I mention hunger?! 😜) #LFG ⚡️

Bike highlights: 167 miles

Sunday I got to preview a large portion of the IMDSM bike course with my Coeur Sports sista, Michelle! What a day! It started off with 36F windchills and slowly climbed to a high temp of 66F throughout the day. And boy was it windy, but the blue skies, sunshine, and smiles for miles made it all worth it!

Any day on two wheels and the open roads is a great day! Sunday I had the privilege of previewing a large portion of the #IMDSM bike course with Michelle ⚡️

3 weeks ‘til IMDSM! #LFG ⚡️

Run highlights: 41.4 miles

Wednesday I did my last long run. I felt strong and even felt that I could have ran a few more miles when I was done. This is a great feeling and a solid boost of confidence going into the taper!

I am R E A D Y to test my limits as I continue to create my next level! Awww yeah! #LFG ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 23 hours & 34 minutes
2×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 20 of 2022?!

Starting peak week off right with a massage from Nick at Vitality Massage Ames!
All of the SBR!!!
Open water swim season is here!! 🐶🥰
Miles with our baby girl…she loves running SO much! 🐶🥰
Homemade pizza on the grill is the best!
And that’s a wrap on the really big training. Now to taper…even though it doesn’t feel like it yet.
So incredibly grateful for the massive support from Tim on Sunday as he drove the IMDSM bike course leap frogging us, made sure we didn’t miss a turn, carried extra water + nutrition, and stored all of the extra layers we had to shed as the temp climbed from 36F to 66F throughout the ride. He’s the BEST! 🥰
Thank you Normatec for all of the good squeezes!
We had some tired girls (including our neighbor dog…look closely) after a big weekend! 🐶🥰

2022 week 19: climbing the peak

Last week was more peaking for IMDSM! We are officially 4 weeks out from race day and our weather went from the 60s to the 90s overnight, so we got a good dose of heat + humidity acclimation while making lots of deposits in the bank last week. I am getting excited to make a massive withdrawal from the bank in 4 short weeks!

Quote of the week:

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.”

~Andy Rooney

Swim highlights: 4000 yards

I only got to the pool once last week. After getting sunburnt a week ago, I decided to stay away from the chlorinated water as it really dries my skin out and I wanted to keep my skin as hydrated as possible so it could properly heal.

  • Warm up:
    • 300 mix in some strokes
    • 6 x 50 (as 25 fast, 25 easy) (10 sec rest)
  • Main Set: (***Note: PBB = paddles, buoy, band)
    • 5 x 100 descend 1-5 (15 sec rest)
    • 500PBB trying to hold same pace as last 100
    • 4 x 100 descend 1-4 (15 sec rest)
    • 400PBB trying to hold same pace as last 100
    • 3 x 100 descend 1-3 (15 sec rest)
    • 300PBB trying to hold same pace as last 100
    • Rest 2min
    • 800 swim holding best average possible
  • Cool Down:
    • 200 any stroke
Putting in the work!

Bike highlights: 236 miles

I got out on the open roads for a few long rides last week and I am pleased to report no more sunburns because I coated myself in Zealios sunscreen (which is the best stuff out there)!

This is who I am. ⚡️
This is my happy place. ⚡️
This is everything! ⚡️

4 weeks to IMDSM! #LFG ⚡️

Run highlights: 31.4 miles

Sunday I had my longest run of the week and did it off of a shorter ride with intense intervals (oh and a big brick on Saturday). Needless to say, I was carrying a lot of fatigue in the legs. I realized on the shorter ride that I was in need of more fuel than I had planned for. Thankfully my ride was on the trainer at home, so I was able to load up before heading out on the run. I took Jersey with me for the first 1/2 of the run and did the last 1/2 of the run solo. Because of my increase in fueling coming off the bike, I was able to execute a much stronger second 1/2 of the run and turn what started as a REALLY. TOUGH. WORKOUT into a strong finish.

Grateful for beautiful weather on a long run day!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 43 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Jersey loves to lay in the sun 🥰
This is a privilege! ⚡️🔥
We finished another puzzle!
All the snuggles 🥰
Double rainbow (look closely…the top one is faint) 🥰
Normatec squeezes are da 💣
A solid day of SBR!! ⚡️⚡️⚡️

What were your highlights from week 19 of 2022?!

2022 week 18: peaking in progress

Last week began the last big push into IRONMAN Des Moines. We are just under 5 weeks away, which doesn’t seem possible since this spring has been uncooperative to get outside much for training. Thankfully I think we may have hit a turning point in our weather during this last week…just in time for the final push to IMDSM race day!

Quote of the week:

“I am in progress of being the human and athlete I am becoming.”

~Me

Swim highlights: 12,750 yards

I had some good swims last week, with Monday’s swim being the largest swim of the week. Ya know when you’re 5 weeks out from Ironman, in peak training, always hungry, tired, and don’t know which direction you’re going most of the time as you juggle all the things?! Yep…that’s where I’m at.

I don’t know whether I’m coming or going, which has me swimming into lane lines. 😜
  • Warm up:
    • 400 easy swim
    • 300 pull
    • 300 as 25 drill/25free
    • 300 build by 100
  • Main Set:
    • 4 Rounds of:
      • 200 Fast (20 sec rest)
      • 150 Moderate (20 sec rest)
      • 100 Fast (20 sec rest)
      • 50 Moderate (20 sec rest)
      • 100 EZEZ (20 sec rest)
  • Cool Down:
    • 100
    • 200 any stroke

Bike highlights: 158 miles

Saturday we FINALLY had some decent weather to get outside and ride. With 5 weeks to IMDSM I’m SO grateful to be healthy, able, and fit enough to be able to make some big deposits in the bank! And I’m even more grateful to finally get outside on two wheels with blue skies, sunshine, warmer temps, and the freedom of the open roads. Oh…and the wind was an added bonus…both a bit challenging and loads of fun!! LET’S GOOO!! ⚡️

Even the wind couldn’t wipe this smile off my face for 105 miles. I’ve said it before and I’ll say it again…I’ll never take riding outdoors for granted. (and look at all of that salt on my face + jersey 😳)

Run highlights: 26.7 miles

Wednesday was a nice day for a long run, focusing on covering one mile at a time.

Making deposits in the bank one dollar at a time. So grateful for one of the nicest days we’ve had in a long time + Jersey running some miles with me! ⚡️💛💙

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 32 minutes
3×30 minutes of full body strength training
3×30 minutes of yoga

Attitude of Gratitude:

Getting to cheer Laylah on during the last track meet on Monday, which was cancelled right after this event due to cold, rainy weather.
Thank you Nick! I attribute my healthy body in part to you and the wonderful work you do!
I love a day that has all the swim, bike, run love!
Jersey is determined to help Laylah with her homework, but finds this particular assignment boring. 🤣😜
Getting snuggles from Basil during thunderstorms on Sunday. She HATES storms, so snuggles are a must in her mind. 🐶🥰

What were your highlights from week 18 of 2022?!

2022 week 17: being vs. doing

After racing the Drake 1/2 Marathon in a state of complete discomfort, Vanessa Foerster presented a timely reminder for me last Tuesday. “More is not better. Intentional is better. Stop believing you have to do more to be more. Start believing that your training is working and be more present in it. Results, on and off the race course, first come from who you are being before what you are doing.” Thankfully this reminder came at just the right time. Lately I have gotten sucked into the doing instead of focusing on the being in all areas of my life…personal, relationships, work, training, etc. It has felt pressure-filled and out of alignment with my core values.

Quote of the week:

“Stop believing you have to do more to be more.”

~Vanessa Faye Foerster

Swim highlights: 7400 yards

Tuesday I had the following workout, which is good to see how body position impacts efficiency. My pacing was spot on in both sets! BOOM! 🥳

  • Warm up:
    • 300 easy
    • 4×100 descending (20 sec rest between)
    • 100 easy
  • Main Set:
    • 4×500 with at least 30 seconds rest between structured as:
      • 500 use pull buoy at half IM effort (what was your time??)
      • 500 NO pull buoy at half IM effort (what was your time??)
        • Which was faster? What can you do to bring up the speed of the slower 500? If pull buoy was faster, work on body position in the water and kick timing. If swimming was faster work on catch and pulling more water…grip it and rip it!
    • The second round try to get the times closer together with the same effort level. Don’t work harder…just smarter!
      • 500 use pull buoy at half IM effort (what was your time??)
      • 500 NO pull buoy at half IM effort (what was your time??)
  • Cool Down:
    • 200 any stroke

I must have been tired during Thursday’s swim as I struggled to count correctly. 😬 😜

40x50s was on tap Thursday morning.

4x(1, 2, 3, 4 hard)✔️ 4x(1, 2, 3 hard)✔️ 4x(1, 2 hard) 😬 lost count & missed a 2 🤦🏻‍♀️ 4×1 hard ✔️

Apparently counting was a bit too difficult for my tired brain at 5 am. 😜 Oh well…brush it off and move on.

Bike highlights: 186 miles

I will never take for granted any time I GET to ride outside again. This spring has been less than ideal for outdoor rides from a safety standpoint…IMO it is not safe to ride in 30+ mph sustained winds with higher gusts (I’ve been blown off the road before & I’d rather not have it happen again) and/or on open roads in rain where drivers may struggle to see me. As a result, I have spent WAY more time training indoors this spring than any other spring that I can remember.

With IRONMAN Des Moines less than 6 weeks away, I had 4 hours on the bike indoors Friday and another 4 hours on the bike indoors again Saturday (with a 40 minute run off the bike both days on the treadmill). Here are my thoughts around why indoor training is “perfect” for me and how Mother Nature had me in mind when she threw this weather our way:

  1. All of this indoor training is making me stronger physically and mentally
  2. My indoor training is much more focused work than when I train outside
  3. I am getting more heat acclimation by training indoors since our outdoor temps have generally been below normal this spring
  4. I have more intentional and focused thoughts when training indoors (since I write them out and post them in front of me while I train)
  5. I am creating my next level and am going to be SO prepared for race day

#LFG ⚡️

Seeing Vanessa’s post Tuesday was exactly the wake up call I needed to get me to refocus on being intentional and let go of the pressure to do more. In doing so, I felt free of the pressure-filled shackles holding me back, I felt more aligned with my core values, I finally nailed my incredibly challenging workout (that I have failed multiple times in the recent past), and I had fun doing it! Focus on BEING intentional! It works! #LFG ⚡️

Run highlights: 22.4 miles

Wednesday, I went out for some mile repeats. It was full of discomfort, but going through that discomfort was SO worth it!

Don’t avoid the discomfort. When you navigate through the discomfort, you come through it stronger. Sit with the discomfort, feel all the emotions, free up some mental space, and come out ready to create something new on the other side. The discomfort is worth creating your next level! ⚡️ #keepgoing #LFG

Strength Training: 15 minutes of core strength daily

Weekly Totals: 18 hours & 47 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

So grateful for refocusing my energy and getting some swim/bike/run fun in the same day!
It has been a hot minute since I’ve had a soak!
Thanks Normatec for helping me recover between long sessions!

What were your highlights from week 17 of 2022?!