Celebrating my Independence

As a very independent woman (sometimes this causes some scuttle in our household), I enjoy celebrating Independence Day!!  In honor of Independence Day falling on Thursday of this last week, I decided to do a week long celebration and document my Red, White and Blue week through photography.

Monday, July 1, 2013:  Today was a day in red…

I went to Furman Aquatic Center and swam 2660 yards on the short end of the pool (23.75 yard distance for one length).  When I got done with my swim, I decided to try water walking.   The Lazy River was open for water walking and while some people were walking with the current, I wanted more of a challenge and instead walked with those people walking against the current for 30 minutes.  I really enjoyed the water walking as a different way to keep moving!!
I went to Furman Aquatic Center and swam 2660 yards on the short end of the pool (23.75 yard distance for one length). When I got done with my swim, I decided to try water walking. The Lazy River was open for water walking and while some people were walking with the current, I wanted more of a challenge and instead walked with those people walking against the current for 30 minutes. I really enjoyed the water walking as a different way to keep moving!!
Monday afternoon, my husband and I went for a leisure bike ride on our cross bikes through the woods near our house.  We had fun covering 4 miles in 30 minutes on very uneven terrain, while enjoying the picture Mother Nature has so beautifully painted.  It was also fun to get out on Molly the Raleigh.  We definitely don't get to spend enough time together during triathlon training!!
Monday afternoon, my husband and I went for a leisure bike ride on our cross bikes through the woods near our house. We had fun covering 4 miles in 30 minutes, while enjoying the picture Mother Nature has so beautifully painted. It was also fun to get out on Molly the Raleigh…we definitely don’t get to spend enough time together during triathlon training!!

Tuesday, July 2, 2013:  I went for white and blue today…

Tuesday morning we woke up to a BEAUTIFUL July morning.  It was 61 degrees at 5:15 am when we started our 8 mile run.  It is mornings like these that make me feel like I could run forever!!
Tuesday morning we woke up to a BEAUTIFUL July morning!! It was 61 degrees at 5:15 am when we started our 8 mile run. It is mornings like these that make me feel like I could run forever…covering 8 miles in 1:12:29…what fun!!  I got to see a gorgeous sunrise with wonderful company doing what I love!!  What an amazing way to start the day!!
After running, I went to the gym to complete a one hour strength training session.
After running, I went to the gym to complete a one hour strength training session.

Wednesday, July 3, 2013:  My day in Blue

While 58 degrees at 6 am may feel a bit chilly to most people...especially when getting into the pool for an outdoor swim, it was a BEAUTIFUL morning!!  I got to enjoy swimming in the 50 meter pool, which included a 1000 meter straight swim.  I swam this 1000 meters in 20:40, which gave me an average pace of 1:53 per 100 yards.  I was pretty happy with this!!
While 58 degrees at 6 am may feel a bit chilly to most people…especially when getting into the pool for an outdoor swim, I thought it was a BEAUTIFUL morning!! I got to enjoy swimming in the 50 meter pool, which included a 1000 meter straight swim. I swam this 1000 meters in 20:40, which gave me an average pace of 1:53 per 100 yards. I’ll take that!!
I went for a 37 mile bike ride on the High Tressel Trail system at 2 pm.  It was a BEAUTIFUL day to be outside and enjoy Mother Nature!!
I went for a 37 mile bike ride on the High Tressel Trail system at 2 pm. It was a BEAUTIFUL day to be outside and enjoy Mother Nature!!

Thursday, July 4, 2013:  Today was a rest day…we had a very fun and busy day to celebrate Independence Day!!

We started the day by sleeping in and then heading downtown on our cross bikes for free buttermilk pancakes served at City Hall by the City of Ames employees.  It was a fun way to start our day!!
We started the day by sleeping in and then headed downtown on our cross bikes for free buttermilk pancakes served at City Hall by the City of Ames employees. It was a fun way to start our day!!
The dogs loving the water on a beautiful day!!
We took the dogs to the local watering hole for a great afternoon swim!!
We finished off the great day with some amazing friends, a campfire and smores.  What a great day!!!
We finished off the great day with some amazing friends, a campfire and smores. What a great day!!!

Friday, July 5, 2013:  Our Century Ride…I’m in white and blue today

Our Century Ride route..
Our Century Ride route through Central Iowa..
What a great way to spend the day...with great friends, doing what I love...riding bikes!!
What a great way to spend the day…with great friends, doing what I love…riding bikes…both on the roads and trails in Central Iowa!!  Our goal for the day was just to complete 100 miles (not aiming for a certain speed/pace), enjoy each other’s company and enjoy what started out as a beautiful Iowa day!!
On our way to the High Tressel Trail (top), a few of the men needed to relieve themselves (bottom)...
On our way to the High Tressel Trail (top), a few of the men needed to relieve themselves (bottom)…
A few awesome hill climbs scattered throughout the ride provided for some amazing scenery!!  We did have a train that we had to wait for as well as a flat tire (by my husband), but we finished our 100 miles in style!!
A few hill climbs scattered throughout the ride provided for some amazing scenery!! We did have a train that we had to wait for as well as a flat tire (by my husband), but we finished our 100 miles in style!!  Oh yeah…at about 11 am the furnace kicked on and that beautiful morning turned into a scorching afternoon…

Saturday, July 6, 2013:  Today was a day in blue (and black) while donning my red and white Mojo…

After yesterday's century ride, I was anticipating a sore bum when I donned Mojo for my brick workout, but I was pleasantly surprised...No sore bum, legs felt GREAT and I was strong and able to push forward at a surprising speed (especially into the headwind).  Bike:  average speed was 17.5 mph for 25 miles...Run: 9:18 average pace for 5 miles.
After yesterday’s century ride, I was anticipating a sore bum when I donned Mojo for my brick workout, but I was pleasantly surprised…No sore bum, legs felt GREAT and I was strong and able to push forward at a surprising speed (especially into the headwind). Bike: average speed was 17.5 mph for 25 miles…Run: 9:18 average pace for 5 miles.  The run was a bit of a challenge as we were running in the heat of the day (90+ degrees), but I finished strong!!  I was pleasantly surprised with how well this workout finished up.

Sunday, July 7, 2013:  Another day in blue…

Woke up early to go for a 2 hour run, which ended up being exactly 13 miles at an average pace of 9:16.  It was a very muggy morning...so muggy that during the last couple of miles, I had sweat so much that my shoes were squishy and squeaking water with every foot fall.
Woke up early for a 2 hour run, which ended up being exactly 13 miles at an average pace of 9:16. It was a VERY muggy morning…so muggy that during the last couple of miles, I had sweat so much that my shoes were squishy and squeaking sweat with every foot fall.  This was a challenging run after all of the other workouts that I completed this weekend…it wasn’t pretty, but I finished!
A great afternoon at The Pits with some friends
An awesome late morning swim at The Pits with some friends and all the dogs…what a great way to end the AMAZING Independence Week!!

Thanks Coach!!

It is time to give credit where credit is due…

With today marking the start of the second half of 2013, I decided to really reflect on where I’ve come from, where I’m currently at and where I want to be.

Let’s start with where I’ve come from…Prior to January 2010, I had coached myself through 8 marathons, 8 half marathons, multiple 5K, 10K, 10 mile and 20K road races, 4 triathlons and qualifying for the Boston Marathon.  I decided it was time to take my fitness and training to the “Next Level” and in January 2010, I hired Coach Julie with Zoom Performance Endurance Coaching to help me achieve my fitness goals.  This was easily one of the best decisions I have ever made!!  She has helped transform me into the training/racing monster that I have become.  🙂

Where I’m currently at…Since January 1, 2013 I have:

  • swam 31.5 miles
  • biked 1095 miles
  • ran 441 miles
  • completed 409.3 miles of brick workouts (Bike/Run)
  • raced 110 miles (that includes both running events and triathlons)
  • completed 34.5 hours of strength training
  • completed 17 hours of yoga
  • set a PR of nearly 27 minutes on the Ironman 70.3 event
  • become much more mentally and physically strong
  • become a much more well-rounded individual

Where I want to be…I have many more races I am planning to participate in and many race goals that I hope to achieve.  Some of these races have dates attached to them, while others don’t…

  • Future races include:
  1. Superiorman Triathlon – August 25, 2013 (70.3 mile triathlon)
  2. Indianapolis Marathon – October 19, 2013
  3. Ironman Wisconsin – September 7, 2014
  4. Ironman New Zealand – No idea when this will happen
  5. The Lake Tahoe Triathlon – No idea when this will happen
  6. Dublin Marathon – No idea when this will happen
  • Goals include:
  1. Break 6 hours on a 70.3 mile triathlon event
  2. Break 14 hours on a Ironman (140.6 mile triathlon event)
  3. Become more physically fit and tough
  4. Become more mentally strong
  5. Qualify for the Boston Marathon again

Thanks Coach Julie for helping me become a much stronger, faster, well-rounded person and athlete!!

This Week’s Workouts in Review…Picture Style

I swam 2600 yards at 5 am on Monday morning in 50 minutes.
I swam 2600 yards at 5 am on Monday morning in 50 minutes.
24.25 mile bike ride in 90 minutes on Monday afternoon. It was a PERFECT day for being outside!!
24.25 mile bike ride in 90 minutes on Monday afternoon. It was a PERFECT day for being outside!!
Tuesday morning I meet an AMAZING friend for a GREAT strength training workout at 4:30 am...we were a little late to the gym this morning since we didn't have to run before the strength training today :)
Tuesday morning I meet an AMAZING friend for a GREAT strength training workout at 4:30 am…we were a little late to the gym this morning since we didn’t have to run before the strength training today 🙂
11 mile run Tuesday evening at 4:20 pm for 1:38:48...I had 8 hill repeats in the first 6 miles on 13th street hill and ran the last 5 miles as a "cool down" with Team 12.4
11 mile run Tuesday evening at 4:20 pm for 1:38:48…I had 8 hill repeats in the first 6 miles on 13th street hill and ran the last 5 miles as a “cool down” with Team 12.4
2600 yard swim at 5 am Wednesday morning...Steady 200s was the workout.  I forgot my phone in the car, hence the photo in the parking lot after my swim :)
2600 yard swim at 5 am Wednesday morning…Steady 200s was the workout. I forgot my phone in the car, hence the photo in the parking lot after my swim 🙂
Wednesday I had a brick to do in the pm hours.  At 4:00 pm it was raining outside, so I changed my rear wheel on my tri bike (which also requires brake adjustments since my trainer wheel doesn't fit my bike the same as my road or racing wheels) for the first time all by myself.  At 4:30 pm I hopped on Mojo in the basement for my 1:15:00 ride before heading out the door for my 20 min run...Total distance covered was 21.2 miles in 1:35:00.
Wednesday I had a brick to do in the pm hours. At 4:00 pm it was raining outside, so I changed my rear wheel on my tri bike (which also requires brake adjustments since my trainer wheel doesn’t fit my bike the same as my road or racing wheels) for the first time all by myself. At 4:30 pm I hopped on Mojo in the basement for my 1:15:00 ride before heading out the door for my 20 min run…Total distance covered was estimated at 21.2 miles in 1:35:00…my computer was not working on my bike to record my total distance for the ride portion of my brick…grrr!!
Thursday morning we had thunderstorms, so I went to the gym at 4 am to run on the treadmill instead of running outside like originally planned.  I ran 5.03 miles in 55 minutes (I was scheduled to run a nice, easy pace).  After running, I did a strength training workout for 50 minutes.  I focused mostly on my core and arms today since my legs were still a little sore from Tuesday morning's strength workout.
Thursday morning we had thunderstorms, so I went to the gym at 4 am to run on the treadmill instead of running outside like originally planned. I ran 5.03 miles in 55 minutes (I was scheduled to run a nice, easy pace…and I did just that). After running, I did a strength training workout for 50 minutes. I focused mostly on my core and arms since my legs (mostly my hamstrings) were still a little sore from Tuesday morning’s strength workout.
BONUS WORKOUT!!! Friday morning I decided to get up and swim at 5 am, even though it wasn't a scheduled workout. I swam 2000 yards in 45 minutes completing the Drills and 50s swim. It was a great way to start my day!!
BONUS WORKOUT!!!
Friday morning I decided to get up and swim at 5 am, even though it wasn’t a scheduled workout. I swam 2000 yards in 45 minutes completing the Drills and 50s swim. It was a great way to start my day!!
Friday afternoon we went on a leisure bike ride on the trails through Ames, stopping at a favorite watering hole...Stomping Grounds...for a Blue Note Lemonade (blueberries pureed in lemon ice)...YUMMY!!  We then went through campus on our return trip home.  8.88 miles in 49 minutes...NICE and RELAXING ride!!
Friday afternoon we went on a leisure bike ride on the trails through Ames, stopping at a favorite watering hole…Stomping Grounds…for a Blue Note Lemonade (blueberries pureed in lemon ice)…YUMMY!! We then went through campus on our return trip home. 8.88 miles in 49 minutes…NICE and RELAXING ride!!
Ran 10.6 miles in 1:31:00 for an average pace of 8:34 per mile Saturday morning at 7 am.  This was a WINDY run with winds at 27 mph out of the NNW, but it was a GREAT run with awesome company!!  We had some good hills to climb into the headwind...I was able to stay mentally and physically strong and focused :)
Ran 10.6 miles in 1:31:00 for an average pace of 8:34 per mile Saturday morning at 7 am. This was a WINDY run with winds at 27 mph out of the NNW, but it was a GREAT run with awesome company!! We had some good hills to climb into the headwind…I was able to stay mentally and physically strong and focused 🙂
Saturday morning after the run I had a 30 minute core workout...it is REALLY hard to get a picture of yourself doing core work ;)
Saturday morning after the run I had a 30 minute core workout…it is REALLY hard to get a picture of yourself doing core work 😉
At 11 am on Sunday morning I went to yoga. I prefer going to hot yoga, but that wasn’t an option since I new I would be riding later in the day during the hot yoga class, so I made do with regular yoga this time.
64.15 mile ride in 4 hours starting at 1:30 pm on Sunday.  It was a BEAUTIFUL day for a ride!!  We incorporated some big hill climbs (for Iowa) through the Des Moines River Valley a couple of different times.
64.15 mile ride in 4 hours starting at 1:30 pm on Sunday. It was a BEAUTIFUL day for a ride!! We incorporated some big hill climbs (for Iowa) through the Des Moines River Valley a couple of different times.
I call this a successful week!!
I call this a successful week!!