4 weeks ’til Ironman Boulder

“It is amazing how incredible the human body is that it can do so much. That it can go beyond the everydayness of life; that it can be extraordinary and powerful, and harbor a spirit of hope and pure will.” ~Lynne Cox

Hello taper time…it is SO nice for you to bless us with your presence!! We have been working so hard to see you!! We have finally reached the point in our training were we taper. Typically we would have another week of hard training before the taper, but we are leaving on Saturday to head to Colorado for 3 weeks to acclimate to the altitude, do some training and relax before race day. Some coaches suggested that we not go to altitude after having just completed our last big build, but to go out after a recovery/rest week. This would set us up for a quicker adjustment to the altitude and hopefully prevent us from getting sick.

Swim: 9405 yards

My best swim this week was Tuesday morning’s Ladder to 400 swim. This workout was written to be completed in the 25 yard pool, but I ended up swimming in the 50 meter pool, which gave me more distance than planned. It was an amazing morning for a swim and I felt really strong throughout this workout. True #swimlove Tuesday morning 🙂

The 50 meter pool is such a peaceful place in the early morning hours.
The 50 meter pool is such a peaceful place in the early morning hours.

Bike: 170 miles

We had a lot #bikelove this week, with some of them being followed up with some running. Monday was a great trainer workout that produced a lot of sweat and hard efforts.

Hard at work
Hard at work

Run: 39 miles

We had a couple of really good runs this week, but the shortest run was 9 miles (with the exception of our shorter brick on Wednesday). Oof…

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Brick: 

Friday was our LAST LONG brick…WAHOO!! We rode 115 miles at an average pace of 17.2 mph and then ran 9 miles off the bike with an average pace of 10:18. Our run pace was a little slower than we had hoped for, but we felt like we definitely could have kept running, so that was a huge confidence builder. 🙂 It felt really good to complete that workout knowing we only had two more hard workouts before the taper.

30 miles into our 115 mile bike ride.
30 miles into our 115 mile bike ride.
9 mile run off the bike complete
9 mile run off the bike complete

Strength Training: 1 hour & 45 minutes

Weekly Totals: 22 hours and 23 minutes

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Weekly Highlights:

Getting a new Coeur Sports tri kit just in time for our last big run on Sunday…

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#stylishspeed #heartandcourage #noangrykitty

Thank you Osmo Nutrition for keeping us properly hydrated and recovered…

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#makesyourproteinworksmarter #makesyourwaterworkharder #womenarenotsmallmen

Feeling the love and support from Sound Probiotics

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Finally reaching the taper…

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Unexpected Setbacks:

I was exposed to a neighbor fogging his yard this week, which for most people isn’t an issue, but my body responds VERY similarly to that of an insect when exposed to insecticides, which means no bug spray, no ant traps, no flea collars, and no yard fog. 😦 Thankfully I didn’t have any seizures, but I was in a VERY delusional state on Wednesday and Thursday of last week. Because of this, I had to cut Wednesday’s brick short and skip our speed work on the trainer on Thursday. After sleeping a LOT on Wednesday and Thursday, I was feeling much better on Friday and ready to knock out our last big brick 🙂

4th of July Celebrations:

We started the day with a swim in the 50 meter pool…

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Spent time with friends for breakfast and at the small town parade before taking a long nap, eating some yummy food and then going to bed early for one more long run on Sunday.

This week’s focus:

Pack for our 3+ week trip to Colorado and make sure everything is in order on the home front for house/puppy sitter.

How was your week? How did you celebrate the 4th of July? What were the highlights of your week?

7 Weeks ’til Ironman Boulder

Eeeeekkkkk!! It is time to start the FINAL build before Ironman Boulder. How did that happen?!?!?!

This week was FULL of recovery. In case you missed it, we did the Legend 100 a week ago and it took a toll on our bodies. We needed this week to recover and prepare for an Olympic distance triathlon yesterday…yes, you read that correctly. We raced again yesterday 😉

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Monday, Tuesday and Wednesday were full of sleeping, relaxing and staying in the air conditioner to recover from the heat stroke we ended up with on Sunday. I did get a post race massage on Tuesday. It always amazes me the sore/tight muscles Nick finds that I didn’t notice were sore/tight until he massages them.

We weren't the only ones resting and relaxing. Love my girls!!
We weren’t the only ones resting and relaxing. Love my girls!!

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My only workout on Thursday was TRX, which was MUCH more difficult than I thought it was going to be.

Friday I did a strength training session that was really good and then followed that up with mowing the lawn…I guess one could call that a workout, since we only use a push mower.

Saturday morning I ran EASY for 30 minutes. I was really dreading this workout, because I was afraid it was REALLY going to hurt. Surprisingly it didn’t hurt as bad as I thought it would. Don’t get me wrong…it didn’t feel good, just not as bad as I thought it would.

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Sunday morning was, well…another race. This time it was an Olympic distance triathlon about 80 minutes from our house. It was much warmer than predicted, but still about 15F cooler than last Sunday’s race. I had an amazing bike split, but my legs definitely still felt the effects from last weekend on the run. I’ll have a full race report up on the blog this week.

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Mojo is racked and ready for a much shorter day than last week!!

Weekly Totals:

Other than the triathlon, there was no swimming or cycling. Just a short shake out run on Saturday and a couple of strength training sessions…5 hours & 9 minutes…a true sign of lots of recovery this week.

Highlight of the week:

Getting my Coeur Sports delivery on Saturday…I LOVE the Monaco design and had to add to my collection. Hello #stylishspeed

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How was your week? What were the highlights of your week?

Legend 100 Race Report: Slapped, Beat Up and Torched

Legend 100 took place on Sunday in Lawrence, Kansas. It was scheduled as a tune-up for Ironman Boulder. This was way more of a “tune up” than we bargained for!

Friday: We left home shortly after noon and stopped at Kyle’s Bikes to have Kyle “bless” our bikes before the race. Thankfully we did, since he found and removed a small piece of glass from my front tire. Thank you Kyle!! Mojo held her own in Kansas!!

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Kyle checking Mojo over for the Legend 100. Photo courtesy of the Iron Hippie

Saturday: After breakfast, we drove one part of the bike course that we haven’t ridden in previous Ironman Kansas 70.3 events before going to the race site to check in.

Checking in at the Legend 100. Photo courtesy of Lora
Checking in at the Legend 100. Photo courtesy of Lora

We also went down to the transition area to check out just how flooded it was. While there, we found the Iowa flag on the perimeter of the transition area.

Representing Coeur Sports and Iowa at the Legend 100.
Representing Coeur Sports and Iowa at the Legend 100. Photo courtesy of the Iron Hippie

The afternoon was spent preparing for Sunday’s race and kicking the feet up to relax.

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That is a LOT of stuff!!

After an early dinner, we put our race number tattoos on before heading to bed early.

Race #136...ready to race!
Race #136…ready to race!

Race morning: The alarm went off at 3:30 am and it was already 78F and really humid. This can only mean one thing…it is going to be a rough day at the races. I followed my wake up call with getting ready to race, preparing breakfast and heading out the door at 4:30 am to Clinton State Park. Transition was approximately a mile from where we parked, so we knew we would have to leave early if we wanted to get to transition by 5 am when they opened.

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My morning breakfast consisted of cream of rice with blueberries and Pure Clean Powder, Osmo Nutrition Preload and Karma Kombucha. The perfect combination to jumpstart my gut, my energy, my endurance and my hydration!!
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Thanks to Coeur Sports for #stylishspeed and #noangrykitty for the whole 100 miles 🙂

Pre Race: After rolling into transition (we didn’t have to check any gear or our bikes in on Saturday, so we rode our bikes the mile to transition), I set up my gear, hit the toilet a time or two, donned my wetsuit and headed to the swim start.

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It was a beautiful morning at transition! Photo courtesy of Lora
Ready to Swim
Wetsuit is on and I’m ready to tri!! Photo courtesy of Kay
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Getting into the water for my swim start… Photo courtesy of Kay

Swim: Time to get slapped by the water

The Iron Hippie started at 6:30 am, Allen started at 6:33 am and my wave was to start at 6:36 am. My goal was to beat them both out of the water. When it was time to start swimming, I was thankful there weren’t a lot of people in my wave. The first loop of the swim was somewhat choppy, but it wasn’t too bad once I figured out when to breathe and not drink half the lake. After completing the first lap, we exited the water only to get back in and repeat the loop.

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First loop done and I’m still smiling 🙂 Photo courtesy of Kay

When I entered the water for lap two, the women’s Olympic distance swimmers were filing into the water RIGHT. IN. MY. WAY. Thankfully the race director was on the dock and was yelling at them to get on the other side of the barricade so I could have somewhat clean water. Clean is relative since the lake was flooded (it was murky and had a lot of debris), it was full of swimmers (more entering the water every 3 minutes) and the winds had picked up making that chop even worse than it was during the first lap. This loop was MESSY!! There were a LOT more people and the waves were no longer small. They had definitely grown in size. I did my best to keep my focus and not worry about all of the people I saw swimming toward boats, kayaks, canoes, etc. “Just Keep Swimming” was definitely my mantra. With about 500 yards to go, I noticed a familiar face. With every breath I took on the left, Allen was staring me in the face. I knew he would try to hold on and swim my pace, but I also knew I could beat him out of the water. Now the question would be…will I also beat the Iron Hippie?!?!?!?!

As I exited the water, Kay (our SUPER spectator) was there and told me that the Iron Hippie did in fact beat me out of the water, but only by about 30 seconds.

Stripping from the wetsuit on my way to transition after the swim.
Stripping from the wetsuit on my way to transition after the swim. Photo courtesy of Kay

Swim Time: 1:16:04 (2:22/100 yards)

I was hoping for about 1:10:00, but with the water slapping me in the face for 2 miles, I was pretty happy with this time.

T1:

As I approached my transition area and stopped moving, this is what was going through my mind, “WOAH!! Where did that dizziness come from?!?!?! Am I sea sick???? I’ve never been sea sick before!!! I don’t know what that feels like. I think I might be. I better sit down to finish getting this wetsuit off and get my bike gear on. That’s better.” When I was ready to stand back up, I was no longer dizzy and was ready to rock the bike. It just so happened that the Iron Hippie was too…

The Iron Hippie and me exiting transition for the bike together.
The Iron Hippie and me exiting transition for the bike together. Photo courtesy of Kay

T1 Time: 6:04…apparently sitting in transition cost me more time than I thought.

Bike: Time to get beat up by the hills and winds on the bike

I’ve raced the former Ironman Kansas 70.3 distance at this venue twice, so I knew most of the bike course and I knew it would be challenging. I had no idea we were going to get beat up so badly!! By this time of day, the temperatures were at 80F (with high humidity) and winds were from the south/southwest at 13 mph, which isn’t bad. But as it got closer to noon, the winds increased to 21 mph with gusts up to 28 mph and the temperatures climbed to 87F. Speaking of climbing did I mention that we had ~3000 feet of climbing with most of it into the headwind?!?!?! Well, needless to say, the Iron Hippie is a stronger cyclist than I am, so he took off. I got to see him plenty as there were 4 out and back sections on this course. At the last turn around, I knew he couldn’t be more than 2 miles in front of me.

Coming into transition and ready to feel that wind on the run!!
Rolling back into transition and ready to feel that wind on the run!! Photo courtesy of Lora

Bike Time: 5:24:27 (14.8 mph)…this was a sure sign of the hills and wind beating me up!!

T2:

As I came into transition, there was carnage everywhere. People were literally laying down in transition on the ground. Beat up from the ride, so I had to maneuver around them to get to my transition spot. I thought I quickly transitioned to the run…I guess I was slower than I thought.

T2 Time: 4:58

Run: Time for the sun to torch us

Where is that wind?!?!?! I would love to have the built in air conditioner right now!! Being back in the park meant we were surrounded by trees that blocked most of the wind. As I left transition, Kay told me that the Iron Hippie was about 7 minutes ahead of me. I was pretty sure I could catch him, but there was no guarantee. Boy was it HOT!! Anything could happen…

Running out of transition 7 minutes behind the Iron Hippie.
Running out of transition 7 minutes behind the Iron Hippie. Photo courtesy of Kay

We had a 3 loop run course, with the first 2 loops being about 6.5 miles each and the last loop being about 5 miles. By the time we made it to the run, it was 92F and still humid!! Because we were relatively protected by the strong winds, we got TORCHED!!

I've almost caught the Iron Hippie...he is only about 200 yards in front of me.
I’ve almost caught the Iron Hippie…he is only about 200 yards in front of me. Photo courtesy of Lora

I caught the Iron Hippie at about mile 5 and I decided to put my pride on the shelf and run/walk with him to the finish. With Ironman Boulder being our “A” race and with only one more build before we leave for a long vacation in Colorado, we decided that we needed to save face and go into damage control mode. It wasn’t worth not being able to complete our last build and be properly prepared for IMBoulder. We ran when we could and walked when we had to. It was great to see Kay, Lora, Sam and Sara out on the run course multiple times cheering us on!!

The last time up this F*&^ing hill!! Photo courtesy of Kay
The last time up this F*&^ing hill!! Photo courtesy of Kay
Super Spectator Kay, the Iron Hippie and Me. Glad to be almost done with this miserable day...but we are still smiling :) Photo courtesy of Lora
Super Spectator Kay, the Iron Hippie and Me. Glad to be almost done with this miserable day…but we are still smiling 🙂 Photo courtesy of Lora
Sam and Sara being spectator troopers!! Photo courtesy of Lora
Sam and Sara being spectator troopers!! Photo courtesy of Lora

The highest temperature of the day was 94F and with very little breeze, we felt like we were running in an oven. On another note, the amount of moths that we encountered were RIDICULOUS!! They would land on us and we would carry them on our backs for a while before wiping each other off. I felt like we were monkeys grooming each other. If I never see another moth again, I would be overjoyed!! At this point, we didn’t need to carry any extra weight…even if it was minimal 😉

Run Time: (or should I say walk time) 4:22:49…We were definitely torched and cooked on the run!!

Finish:

We crossed the finish line together, hand in hand, hands held high and smiles on our faces, despite being slapped, beat up and torched throughout the day.

Time to finish this thing!! Entering the finish shoot. Photo courtesy of Lora
Time to finish this thing!! Entering the finish shoot. Photo courtesy of Lora
This isn't the biggest medal I've earned, but it is close :)
This isn’t the biggest medal I’ve earned, but it is close 🙂

Finish Time: 11:14:19…Far from the goal time of 9-10 hours, but done. Persevering required a lot of #heartandcourage on a day like today.

Post Race:

I felt good for quite a while…I was hungry…I ate two hamburgers (without buns) and a bag of Doritos Nacho Cheese chips, drank a Gatorade and plenty of water. I had peed twice on the run course, so I knew I was properly hydrated. A special thanks to Osmo Nutrition for the Active Hydration that replaced all the salt I sweat out and helped me prevent cramping!! Afterall, #womenarenotsmallmen and the hydration worked perfectly for me!! The Iron Hippie and I went back down to transition to get all of our stuff, since Allen went to the medical tent after he finished. At this point, I noticed I wasn’t as good as I thought I was.

Hello heat stroke…I could have done without you today!! I packed up my stuff in transition and Allen’s. I grabbed all of our (the Iron Hippie, Allen and mine) transition bags, gear and my bike, hopped on a gator and got a ride back to the car. At the car, I decided I needed to lay down in the back of my vehicle. I was lightheaded, dizzy, my lips were numb and my muscles were starting to shake uncontrollably. I wasn’t cold and I wasn’t dehydrated (I had peed at the start and finish of the run). Allen decided to join me and Sam wiped faces with wet wipes…

Allen, Sam and I in the back of my vehicle. Photo courtesy of Lora
Allen, Sam and I in the back of my vehicle. Photo courtesy of Lora

Once the Iron Hippie arrived with his bike and Allen’s (thanks to another gator), we had a group photo taken at the car…

Kay, Iron Hippie, Sam, Allen, Me, Lora and Sara. Photo courtesy of Kay
Kay, Iron Hippie, Sam, Allen, Me, Lora and Sara. Photo courtesy of Kay

I’ve raced in the cold, rain and high temperatures before, but this was the worst race conditions I’ve ever raced in. Hopefully this means that Ironman Boulder will be mild in comparison.

Thank you to Kay, Lora, Sam and Sara for enduring a very long, hot and miserable day as you cheered us all on to #belegend finishers!!

What are the toughest conditions you’ve ever raced in? Have you ever had to change your race plans while racing to go into “damage control” mode?

10 weeks ’til Ironman Boulder

It is more like 9.5 weeks away, but the last 1.5 weeks have been extremely busy!! I typically try to post on Mondays for the previous week, but due to my busy schedule lately this blog post got delayed a bit.

What was it that kept me so busy? LOTS of training and my last full week of school this year…yes, I am done with students and only have one more day of professional development (i.e. meetings) until my summer break officially starts 🙂

Swim: 3100 yards

My 3100 yard swim went really well…I felt good and strong 🙂 This week I only missed a 4700 yard swim. It was scheduled for Sunday. By the time Sunday rolled around, I. Was. Tired. Exhausted. I felt that if I went to swim, it would be just to complete it. There wouldn’t be any quality with it…I wasn’t even sure my legs would be able to kick and keep me afloat.

Bike: 212 miles

I made HUGE strides this week with my cycling. I had some rides that were short and high intensity…

The dogs wanted to be outside coaching us through our 2x(1-2-3-2-1 ladder) on Monday afternoon
The dogs wanted to be outside coaching us through our 2x(1-2-3-2-1 ladder) on Monday afternoon

and some longer endurance rides…one of these was our century ride on Saturday. Hello, PR…can you say #bikelove?!?!?!?!?!?!

We hit 100 mile in 5:43:00 for an average speed of 17.5 mph. This was almost a 45 minute PR for 100 miles :)
We hit 100 mile in 5:43:00 for an average speed of 17.5 mph. This was almost a 45 minute PR for 100 miles 🙂
Basil wanted to coach me through my 3 hour endurance ride on Sunday...thanks to the rainy weather, it was done in our living room while watching NCIS season 11
Basil wanted to coach me through my 3 hour endurance ride on Sunday…thanks to the rainy weather, it was done in our living room while watching NCIS season 11

Almost every ride this week had a short brick run after it, but I like to keep these numbers separate to get a more accurate representation of my cycling mileage and running mileage.

Run: 31.1 miles

Tuesday morning’s hill repeats were a challenge, but not as challenging as our weekend LONG run…hello humidity and summer weather in Iowa. I looked like I had been swimming instead of running by the time I was done…it is amazing the temperature swings we encountered this week while training!!

Mother Nature decided to remind us that it wasn't summer yet...Brr!!
Mother Nature decided to remind us that it wasn’t summer yet…Brr!!
I was so full of sweat, that I could have wrung my clothes out...GROSS!!
I was so full of sweat after our long run, that I could have wrung my clothes out…GROSS!!
30 minute brick run after the century ride...I felt GREAT!!
30 minute brick run after the century ride…I felt GREAT!!

Strength Training: 2 hours & 5 minutes

Weekly Totals: 245 miles in 22 hours & 21 minutes

Thanks to Coeur Sports for #stylishspeed and #noangrykitty…even for 100+ miles in the saddle!! Thanks to Osmo NutritionBarnana and Pure Clean Powder for making training nutrition and recovery easy during all of these hours of exercise!! Thanks to Sound Probiotics for keeping me healthy…even while training hard and working with 8th graders on a daily basis!!

Weekly Highlights:

  1. Completing my school year (with the exception of these meetings I need to attend tomorrow)… IMG_3225
  2. Definitely our century ride PR…I was SUPER stoked to see the improvements I’ve made on the bike this year!! I think the shorter, high intensity rides done twice a week on the trainer really help with that 🙂
  3. I FINALLY received my Undress that I purchased through Kickstarter back in November 🙂 I can now change in public without having to expose myself. There will be a full blog post on The Undress soon!!IMG_3156
  4. Happy to be tapering for the Legend 100 Triathlon…only 10 days away…eek!! This will be a good test for IMBoulder to see where I’m at 🙂

How was your week? What were the highlights of your week? What are you looking forward to?

My #FaveWorkout – Week23

This week my #FaveWorkout was FULL of #bikelove. Wednesday was our first outdoor ride on the open trails in 2015. Can you say #happygirl ?!?!?!?! I was in heaven!!

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I was one with Mojo. I had the sun shining down on me. I was in my Coeur Sports tri kit…#stylishspeed and #noangrykitty. I was in heaven!!

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What was your #FaveWorkout this week?

17 Weeks ’til Ironman Boulder

This was the week of *meh* workouts. I started the week feeling tired from a busy weekend with my sister and twin nieces visiting us. I really enjoyed our time together, but it was nice to get back to normal this week.

Monday:

I completed an early morning strength training session before a long day at school. This was followed up with some #bikelove #interval work. While I enjoy spinning the wheels, this was a *meh* workout for me.

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Tuesday:

This was an unplanned rest day. My body was tired and I listened. We walked the dogs downtown for some groceries and grilled some yummy food before an early to bed.

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Wednesday:

After some early morning *meh* #bikelove, I found out my blood test results and am very pleased that my symptoms are better, I have no negative side effects from my medication and my blood work reflects these positive changes. There was some #runlove after work in 80+F temperatures…I’m just not use to these temperatures yet, so it was a bit warm and also a *meh* workout.

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Thursday:

After work, I had some more *meh* #bikelove #intervals outdoors. It wasn’t super warm, but it was nice to get outside and ride…even if it was stationary. I followed this up with my #FaveWorkout of the week…my TRX class. Until this workout, I was feeling like most of my workouts this week were just *meh,* so I was glad to finally have a workout that was tough…really tough…but one that I loved!

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Thanks to Coeur Sports for my #50womentokona shirt!!

 

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Friday:

This was a scheduled rest day and I decided to take it since I knew I would be having a LONG day of workouts on Saturday.

Saturday:

Rise and Shine…it is our 70.3 practice day!! We started with 2200 yards of #swimlove, followed by 56 miles of #bikelove on the trainer and 13.1 miles of #runlove. There were some breaks in this workout…some longer than others, especially when having to get from the pool at the gym to our house and on the trainer, but we knew it wouldn’t exactly simulate a race. The 56 miles on the trainer was SO…MUCH…TOUGHER..than riding outdoors. This definitely required a LOT of #heartandcourage to complete. The run was also tough…going hard on the bike definitely made the legs feel like jello lead on the run. Thanks to Coeur Sports for the #stylishspeed and #noangrykitty, Osmo Nutrition for keeping me properly hydrated because #womenarenotsmallmen and Barnana for my bike nutrition. A sushi dinner was the perfect reward for covering 70.3 miles today 🙂

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I was hoping for about 3:15, but I think I might be able to come close to this outdoors.

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Sunday:

Just an easy 2 hour bike ride to spin out the legs from yesterday while watching Jack Ryan: Shadow Recruit…if you haven’t seen this action packed movie (and like that kind of movie), I would HIGHLY recommend it. It kept my attention (and distracted my from my sore sits bones) for almost 2 hours 🙂

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This is one way to watch a movie…don’t worry, I was still warming up at this point 😉
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I went SUPER easy!! It felt AWESOME!!

Later in the day, my calves were NOT happy with me! I tried to play basketball with some friends and their kids and my legs were SCREAMING very bad things at me. I think they just wanted a break 😉 Thankfully Basil wanted some Easter snuggles and to relax a bit with me…

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Weekly Totals:

Swim: 2200 yards

Bike: 129 miles

Run: 19.6 miles

Strength Training: 1:45:00

Total Duration: 14:56:00

How was your week? What were the highlights of your week?

19 Weeks ’til Ironman Boulder

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Preparing for the coming week in my Believe Training Journal…19 weeks ’til IMBoulder

19…there is a #1 to start this week…eek!! With spring break behind me, that leaves only 9 weeks left in this school year…only 9 weeks left until summer break. I will survive 9 more weeks 😉

Monday:

I slept in, completed an hour of strength training, met with a personal training client and then went to the pool for 2600 yards of #swimlove. After a quick shower, I loaded Mojo into the car and went to Kyle’s Bikes in Ankeny for a bike fit by the best…Kyle himself 🙂 He put me in new bike shoes, made a few minor adjustments to the height of my saddle and sent me on my way. When I got home, I hopped on Mojo in the backyard for some single leg drills. It was 85F, sunny and VERY windy, but boy did it feel good to ride outside in the sunshine!!

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4:30 plank…I’m getting SO close to holding plank for 5 minutes. I know I can definitely reach 5 minutes by the end of March!!

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New shoes 🙂

Tuesday:

I slept in again this morning. When I got up, I eventually made my way to the pool for some more #swimlove swimming…there wasn’t much love with this workout. I was tired. So tired I thought about skipping my run workout. I knew Basil could stand to burn off some energy, so I changed into winter running gear (yes…the colder weather returned). I wasn’t holding out a whole lot of hope for this run, but I surprised myself. Can you say SERIOUS #runlove?!?!?! This run turned out to be AMAZING and my #FaveWorkout this week!! After cleaning up, I ran a few errands before getting beat up having my legs massaged for a whole hour…OUCH!! Dinner with a girlfriend was a perfect way to cap off the night!!

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Wednesday:

I woke up early so I could get some #bikelove in before heading to Kansas City for an overnight excursion with my #solesista. When we got to Kansas City, we had an amazing lunch, did some shopping at the plaza, relaxed in the hot tub at the hotel, went out for dinner and ended a very late night at a dueling piano bar in the Power and Light District. Relaxation, lots of fun and amazing company!!

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Thursday:

After a very short night’s sleep, we got up and ran in a cool, drizzle before cleaning up and heading back home. We listened to Iowa State crap the NCAA basketball game down their leg while we drove home…seriously boys…you have to show up and actually play ball to win. UGH!! When I got home, I was so tired that I took a 2 hour nap. I followed this up with a brief walk with the dogs and the Iron Hippie and called it a night at 6:40 pm.

Friday:

Hello spring!! I slept in, met with two personal training clients, had some active release therapy done to my left hamstring (OUCH) and spent the afternoon alternating between ice and heat on the hamstring. I also played frisbee with Basil this afternoon and got some special deliveries today…

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Coeur Sports Love!! #stylishspeed #noangrykitty #heartandcourage
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Osmo Nutrition…#womenarenotsmallmen

Saturday:

I woke up tired, so I went back to sleep and slept in, which meant I didn’t get to the gym in time to start our practice 70.3…so, I went to the gym for one hour of strength training. I followed this up with a 2 hour nap. The late night Wednesday was WAY MORE than my body can handle. We capped the evening off with a sushi dinner and great friends who are moving to Delaware. I am sad to see them go, but very happy for their new adventures and super excited for a chance to go visit them 🙂

Sunday:

I woke up tired again. Lesson learned…late night outings need to be avoided so I can keep myself somewhat regulated. I slugged through my brick workout, but got it done. After cleaning up the house a bit, doing lesson plans for the week, taking the dogs for a walk and mentally preparing for the week to come, we made dinner and hit the bed early to hopefully be well rested for the last big push to the end of the school year…only 9 more weeks, but who’s counting 😉

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Weekly Totals:

Swim: 5000 yards

Bike: 60.5 miles

Run: 12.3 miles

Strength Training: 2 hours

Total Duration: 10 hours & 12 minutes

How was your week of workouts? When you get off of a regular sleeping routine, how long before you’re recovered and back to “normal?”

22 Weeks ’til Ironman Boulder

This was a recovery week and was supposed to be a week of parent teacher conferences. Thanks to Mother Nature deciding to continue to force her bad attitude on us, we had an early dismissal from school and no parent teacher conferences on Wednesday. This was a nice reprieve, but it puts a kink into my training schedule for the coming week since we have to make up those conferences…

Monday:

Rest Day…While I had planned to get up early and complete an hour strength training session, I decided resting up for the coming week would be more advantageous due to the long days ahead of me. After a 13 hour work day, I came home to a very special delivery…my new Coeur Sports gear!! LOVE, LOVE, LOVE!! #heartandcourage #stylishspeed

Basil loves my new Coeur gear!!
Basil loves my new Coeur gear!!

Tuesday:

Rest Day #2…I intentionally took Tuesday and Wednesday off from working out since I had an FTP test on the calendar for Thursday afternoon. My 13 hour work day #2 is in the books…

Wednesday:

Rest Day #3…I did have to shovel some snow, but that was the only working out that I did in preparation for my FTP test tomorrow. Instead of leaving work at 7:30 pm, we were released at 1:30 pm due to the weather. What does one do with this extra down time?!?!?!?

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Relaxing with the dog and a good book.

Thursday:

This was a half day of work, so I was home by noon…just in time for a nap before my FTP test 😉

And now for the FTP test…after a 20 minute warm-up, I pushed hard for 20 minutes and sweat A LOT. The results??? I improved my FTP by 21 watts (up from 156 watts to 177 watts) from my last test 2 months ago. #progress 🙂 I still have LOTS of room for growth and will continue to work hard to continue to get stronger and faster on the bike!!

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I followed my FTP test up with TRX…this was my #FaveWorkout this week. OUCH!!

Full class!!
Full class!!

Friday:

HOLY COLD…BRR!! Going outside in this weather = #hardcoeur

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With the day off, I could go to the gym and complete my workouts whenever I wanted, so I opted for about 10:00 am…

3500 yard swim...in sets of 3x1000. Not my ideal pace, but it gives me room for improvement.
3500 yard swim…in sets of 3×1000. Not my ideal pace, but it gives me room for improvement.

I followed my swim up with 50 minutes of #runlove including 6×1 minute at faster than 5K pace. I ran these at a 7:03 pace…I’m not sure I could have gone much faster today. My legs were still REALLY tired from yesterday’s FTP test and TRX class.

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No…I didn’t pee myself, lots of sweating on this run!!

After refueling and cleaning up, it was time for a massage. Bad news…OUCH!!! Good news…Nick noticed that my muscles aren’t as tight as they have been in the past. Maybe my thyroid meds are slowly starting to work. 🙂

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I also had a very special delivery from Barnana today!! #realfoodfuel #potassiumboost

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Saturday:

We opted for an early morning run on the mill again due to the cold morning temps…it looks like we MIGHT have warmer weather in the next 7 days. We’ll see…

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9.9 miles of #solesistasweat is the best start to my Saturday…ignore the creepy guy in the background…

I followed this run up with 30 minutes of #hardcoeur work…

Yes...that is a weight on my glutes to make this plank a bit more challenging. This after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning ;)
Yes…that is a weight on my glutes to make this plank a bit more challenging. This came after a 3:30 plank, 1:00 plank and 1:00 plank. I was a planking fool this morning 😉

After cleaning up, we did a little photo shoot for my Coeur Sports Ambassador Team photo 😉

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Sometimes you need to move mountains to accomplish dreams. ‪#‎hardcoeur‬‬ ‪#‎dreambig‬

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When you conquer the mountain of obstacles in your path, the victory is yours!!

Sunday:

I started my morning with the Z2, Z3 and wall sit workout lasting 2 hours…this was tough, but when you conquer the mountain of obstacles in your path, the victory is yours. I’m hoping the victory becomes mine on race day 🙂

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I followed up this workout with good food, a little rest and 90 minutes of hot yoga with friends 🙂

Taking child's pose
Taking child’s pose before we got too sweaty

Weekly Totals:

Swim: 3500 yards

Bike: 42.7 miles

Run: 15.4 miles

Strength Training: 1:15:00

Hot Yoga: 1:30:00

Total Duration: 9:15:00

What were the highlights of your week?

Racing with Heart and Courage in 2015

I am one of the luckiest female triathletes in the world!! I have been selected to be a member of the 2015 Coeur Sports Team.

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I have been a HUGE fan of Coeur Sports for a year now, which is almost the beginning of time since they just turned 1 year old in August. 🙂 Not only do I love their tri kits (hello #stylishspeed and seamless chamois), but I love what this amazing company and the people behind it stand for: community, kindness, positive sportsmanship, giving back (1% of sales go to the Challenged Athlete Foundation), heart and courage.

Coeur Sports and founder Kebby Holden stand for these Coeur values and aren’t afraid to dream big, while positively impacting the world around them. They put heart and courage into everything they do – while racing, training and behind the scenes.

I am super excited to represent a brand built by strong, courageous women who encourage women in sport, inspire me to be the best version of myself every day and who push me to my limits (and sometimes past them)!! I am ecstatic to be part of the 2015 Coeur Sports Team and the ~100 amazing women who are full of heart and courage!!

2015 is going to be a FANTABULOUS year!!

The Best of 2014

After posting the Best of 2013 last year, I decided it would be fun to look back through 2014 and reminisce my faves 🙂 The idea came from Abby over at Change of Pace who links up with Miss Zippy. If you haven’t checked them out yet, you definitely should!!

Best race experience?

Ironman Wisconsin was definitely my best race experience of 2014.  I overcame obstacles, set a swim PR with a time of 1:21:52, an Ironman run PR with a time of 5:15:32, and an overall Ironman race PR with a time of 15:15:56.  I met my race goals and had a near perfect day, while having a lot of fun!!

Feeling good as I run down the finish shoot.  Photo courtesy of Finisherpix.
Feeling good as I run down the finish shoot. Photo courtesy of Finisherpix.

Best run?

I have ran on the trails near our house many times over the years, but I had never run a trail race until this year.  One month after Ironman Wisconsin, the Iron Hippie and I ran a 10 mile trail race in Cedar Falls, Iowa.  We had a blast!!  I love running in the woods where you have to keep your focus or this will happen…

It wouldn't be a trail race if someone didn't eat dirt ;)
It wouldn’t be a trail race if someone didn’t eat dirt 😉

Best bike?

The best bike of the year was post Ironman Wisconsin.  The Iron Hippie and I decided to go ride at McFarland Park through the prairie and wooded areas.  While we weren’t racing or completing a hard training ride, it was fun to ride our cross bikes on different terrain than we are use to.  Being out in the fresh air surrounded by nature without many people around while on our bikes was AWESOME!!

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Best swim?

The best swim of the year was definitely the Okoboji 3.5 mile point to point swim.  I immediately set a PR simply by finishing this distance, but it was also a lot of fun to have Dad in a kayak next to me while I swam.  I finished the 3.5 miles in a time of 1:49:33 🙂

Photo courtesy of L. Bierbaum...Allen and Dad were our support crew.
Photo courtesy of L. Bierbaum…Allen and Dad were our support crew.
Photo courtesy of L. Bierbaum:  The Iron Hippie and I successfully finished our 3.5 mile swim "race"
Photo courtesy of L. Bierbaum: The Iron Hippie and I successfully finished our 3.5 mile swim “race”

Best brick workout?

The best brick workout of the year was our last big brick workout on August 16th.  We rode 112 miles in just under 7 hours and then ran 9 miles at a 10 min/mile pace (which was our goal pace for race day).  It was a near perfect workout and it gave me the confidence that would guide me to a successful race at Ironman Wisconsin.

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Best group workout?

The best group workout was our second 100 mile bike ride on July 6.  Since it was a holiday weekend, we decided to take advantage of the extra vacation day and get outside to ride.  It was fun to have a few additional friends join us for a long day!!

 

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Best new piece of gear?

This is SUPER easy…my new Coeur Sports tri kits!!  L.O.V.E. LOVE my Coeur tri kits…no chafing, seamless chamois, perfect fit, fun colors, #stylishspeed…simply AMAZING!!  I love them so much, that I have 4 of them…shh, don’t tell the Iron Hippie 😉  I love what Coeur Sports stands for and represents…#heartandcourage.  ALL women who SBR (swim, bike, run) and/or do triathlon should wear Coeur Sports apparel…it is da BOMB!!

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Approaching the finish line of Ironman Wisconsin 2014.  Photo courtesy of Finisherpix.
Approaching the finish line of Ironman Wisconsin 2014. Photo courtesy of Finisherpix.

Best hydration find?

This is another SUPER easy one…Osmo Nutrition!!  Because “Women are Not Small Men” there is a product line specifically for women.  Osmo Nutrition kept me properly hydrated during my hundreds of hours of training and racing this year.  I experienced one of the worst nutrition failures at Ironman Wisconsin 2011 and I am pleased to say that Osmo Nutrition worked perfectly for me and hydration failure was not an option at Ironman Wisconsin 2014!!

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Best piece of racing advice you received?

“Just one more” ~Tim Jenks

This quote was with me during many training workouts and on race day as I had to do just one more loop on the bike, or climb Observatory hill just one more time. He will be missed, but never forgotten!

Most inspirational athlete?

She is not known around the world, but this year a former student quickly became the most inspirational athlete to me.  Olivia was with her twin brother on a bicycle training ride when he tragically lost his life in June because he was struck by a vehicle.  Olivia had the heart and courage to race a few short weeks later in the Junior Elite Triathlon they were training for.  She was first out of the water and finished 9th overall (out of 75 participants) qualifying her for the National competition.  I am so proud of her!!

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OJ finishing strong!!
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Timothy Jenks was remembered at the Junior Elite Triathlon he was training for. He was given race #1 and his transition area was set up with his running shoes.

If you could sum up your year in a couple of words, what would they be?

Epic, Fun, Inspirational

Tell me about your 2014 year!!