Podium finish is a great way to start 2019!!It is SO HARD to swim with a merman on your back!!I’m so grateful our twin nieces and my sister came to visit for the twin’s swim meet!I’m so grateful for morning runs with my favorite girl! #basillovesrunningWOW!! Magnificent sunsets are amazing!!Running in the snow is SO HARD, but I loved every minute of my 8+ mile run in the sun!!Basil loves to play in the snow and help shovel!!Snowshoeing at dusk with my faves!!I have some of the best people in my village!! Thanks Ruth for the reminder to #explore in all areas of my life this year and always! You’re the best! ❤
February:
I’m so ready to “explore” in a new career!!Carving my glass heart!The finished product! I think they turned out pretty awesome!These 3…I love them all!! So grateful for their unconditional love!!I’m so grateful to be on #tigerteam19!! My Coeur Sports teammates help me to feel empowered, inspired, connected, loved, and full of joy!!Mother Nature’s sense of humor is a bit different than mine, but I am grateful for the 4 seasons…even if the snow drifts over one of our favorite trails. #driftedsnowiswaistdeepI am so grateful for my Normatec recovery boots…especially after 14 solid treadmill miles!!
March:
Double medal race day at the St. Paddy’s 1/2 Marathon where I got 2nd place in my age group!So grateful I got to see these two beautiful faces…even if it wasn’t for the happiest reason.So grateful for girl’s night out playing board games with these beauties!! #needtodothismoreoftenThe first time in my 16 years of teaching that I was given flowers from a student.Love my mama! She’s still the boss even after 42 years!! 🙂I am grateful that the weather is nice enough to rake up all the leaves and play in them with my favorite girl!!Love you more and SO glad you’re back in the water!!So grateful for spring weather so I could wear the same Coeur Sports “Not Today Cancer” kit for my bike + run! Oh…and super grateful for my favorite girl who loves to run!! #basillovesrunningAfter a tough run (1100 feet of climbing over 7 miles), I was so grateful to find a way to use my Normatec Recovery boots in the car since I had to be there for a few hours post run.Grateful to meet the Iron Hippie’s parents for lunch!So grateful that I got some run love with Robin! I’ve missed my girl time!
April:
“Growth comes at a point of resistance; we learn by pushing ourselves to the outer reaches of our abilities.” ~Josh WaitzkinGrateful for the support of SBR Sports, Inc. SBR is my go to for chlorine removal + blister prevention + easy wetsuit removal. Use KEPL19 at checkout for 20% off your next order of these amazing products!!Grateful for the warmer temps + sunshine as I put my feet up with a good book while the dogs enjoy their bones!!WAHOO!! Grateful that the IronHippie is seeing green in Training Peaks again post surgery!!Grateful for the yoga mat + some vitamin D!!Grateful to have Basil run by my side and the IronHippie back in the saddle!!These two…so grateful for their unconditional love!!Grateful for some girl time with Robin as we pound the pavement!!14 Ironman finish lines amongst this #swimsquad and more to come in our futures!!3 cheers for 3 Drake 1/2 marathon finishers!! Grateful to cross another finish line!!Grateful for freedom on 2 wheels on the open road with my fave!!100s Z3 effort until failure for breakfast…goal pace = 1:39/100 yards with 20 sec recovery between each; failure = 1:42/100 yards Self doubt told me I could only maintain my goal pace for 5×100. Self confidence told me I was strong and could crush this pace for at least 10×100. Giddy!! That’s how I felt when I successfully completed 20×100 at 1:3x.x + nailing 21×100 before failure!! #explore #befierce #beatiger #believe
May:
Chaperoning my last 8th grade dance!!Morning sunrises are the best way to start the day!!Playing in the water with my fave!!Joining some friends for a spin class!Our neighbor, Marjorie, came home from Arizona. We are so happy she is here to stay!!So grateful my favorite girl loves to run!! 13.2 miles later, we were both ready for some food and a nap!! 🙂BOOM!! I think I grew gills and fins!!I love fresh, homegrown veggies!! So grateful to get our garden planted!!Grateful for the time and nice weather to finally landscape around the house!!I love spending time on two wheels outside with my fave at my side!!Walking into my classroom for the last week of school with kids.Grateful to have these two amazing ladies show up and attend my triathlon clinic!!Going out with a splash!! My last day with kids was super fun!! Now for a week of professional development before starting my new adventure next week!!So grateful to have had some of the most AMAZING colleagues ever!!
June:
Riding in Minnesota, but the lake to my left is in Iowa. Love this route!Basil is checking out the Roomba. Each day she gets less and less afraid of it.Sometimes it takes a little encouragement to complete a tough workout!! High fives all around!!Today marks the last time I’ll run from the middle school as my place of employment.Grateful to spend my last days of teaching with my colleague and friend! I already miss seeing her everyday!Post 100 mile ride playtime! So grateful to have my fave by my side through this roller coaster ride of life!!So grateful to be starting my new gig in Physics Hall on ISU campus!!I’m grateful I got to spend a few hours with the Iron Hippie’s familySo grateful we were asked to be on the radio to promote the Ames Triathlon!WOW!! Early morning runs with sunrises like this are TOTALLY worth it!!Thank you to Kyle at Kyle’s Bikes for always keeping Mojo ready for race day and for getting me into some new bike shoes!!So grateful these kids came to Ames to have dinner with us…ok, they really came to race the Ames Triathlon!! LOL!!Watching the downtown crit races was so much fun with these peeps!!We had a great day at the Ames Triathlon and couldn’t have done it without all of you…the athletes, volunteers, spectators, other race directors, sponsors, partners, medical support, photographers…YOU!!Three Cheers to Allen Bierbaum and Dr. Chris Feil for helping one of our para-athletes in and out of the water at the Ames Triathlon on Sunday!!Who’s ready to race the Ames Triathlon?! These two!! So glad my Coeur Sports sisters came to race in the inaugural Ames Triathlon event!!
July:
Grateful I got to see my twin nieces…even if the circumstances weren’t the best.Grandma got most of the cousins together, but she wasn’t able to get me into Hawkeye apparel.Yep…we are strong and ready to race!Knocking out the last really big training day before #IMLP!!Grateful to score this sweet treadmill from friends that moved to the Bay Area.Grateful for the first ripe homegrown tomato from our garden before leaving on vacation!SO GRATEFUL we got to enjoy a few days with some of our favorite people. Only wish we lived closer together and got to spend more time with Erika, Rob, and their girls!Running along Niagara Falls was a real highlight! It isn’t everyday you get to run along the falls!Grateful to play tourists for a day! Taking the boat tour and getting up close and personal with the falls was fun!Grateful to celebrate 9 years of marriage to this wonderful man exploring Niagara Falls!Celebrating 9 years of marriage with a high class dinner (this was my first time ever eating at a place with a restroom attendant).Getting to stay on the 39th floor above the falls provided some amazing views and a perfect place to watch the evening fireworks.We made it to Lake Placid in time for a short shake out run before the sunset.We made it to Lake Placid! Love this place!Swimming in my favorite place makes my heart happy!Mirror Lake is the best place to swim…EVER!! It makes my heart happy!!So grateful to ride the Ironman Lake Placid bike course with my fave!So grateful for this amazing Coeur Sports Sunset Strip kit. The colors stand out!Grateful I got to play lots of cards with my fave!!Exploring some falls off of the Ironman Lake Placid bike course.Grateful I get to do life with this guy! Happy 40th to the Iron Hippie!Having fun running down Main Street Lake PlacidThe Ironman Lake Placid Underpants Run ParticipantsGrateful for Amy Farrell! What an amazing human being!Grateful for Carol! Love her to pieces!Grateful to have such amazing support!Grateful for my Coeur Sports family!Our race day support crew! Love you Dad, Aunt Linda, and Cousin Neal! Photo credit: Neal FedoraLove this man! So glad I get to do life with him by my side! Photo credit: Neal FedoraRace ready!That’s a swim PR! Photo credit: FinisherPixFinishing loop #1 of the bike! Photo credit: FinisherPixFinishing loop #2 of the bike! Photo credit: FinisherPixChasing down my fave! I see him! Photo credit: FinisherPixNot feeling it on the run. Photo Credit: Amy FarrellReady to conquer run loop #2. Photo Credit: Amy FarrellOn the last loop of the run! Photo credit: FinisherPixSo glad to see Moira and Mike at the finish line! Photo credit: FinisherPixGrateful for this finish line with my Fave by my side! Photo credit: FinisherPixGrateful for fun opportunities with free music and beautiful views!Grateful to Tim Chien at Balanced Bodywork & Massage for an amazing pre-race and post race massage!Grateful to meet awesome peeps!
August:
So happy to be on the open water! You can take the girl out of the lake, but you can’t take the lake out of the girl!So grateful we got to spend some time with two of our favorite people! Can’t wait to spend more time with you in September!I missed my baby girl while on vacation SO MUCH! I am so grateful she missed me too!Grateful for a BEAUTIFUL evening to listen to our friend play live music at our local Coop!Grateful for BEAUTIFUL morning sunrises!! #redskyinthemorningsailorstakewarningGrateful for pool shenanigans with these two peeps!Grateful for time with family!Grateful that the big “kids” still like to play and have fun like little kids!Grateful for the Heritage Farm recognition at the Iowa State Fair. The family farm has been in the same family for 150 years.“Smile for the camera, Traci!” Grateful to race with my dear friend! Photo Credit: Dave Mable3rd place age group on a FUN day! Congrats to Bradie for 2nd place in our age group!Meeting up with my Coeur Sports Teammate, Jess, always brings multiple smiles to my face! Love this girl!So grateful to my Coeur Sports Teammate, Steena, for this Fellow Flower!! “Living my truth!!”Truth: I rode 32 miles after work. I had lots of time to think. I realized just how much I REALLY do LOVE to ride my bicycle when I do it my way. I love the open roads, the wind in my face, the sun on my back, and the freedom I feel!Truth: I ran 6 miles this morning…3 solo miles followed by 3 miles with Robin. I REALLY do LOVE running, but I love it even more with friends! I love the early morning sunrises, the fresh air, the conversations, the community, the sounds of feet hitting the pavement, sweating together, and the hugs at the end!Grateful for the lunch date at the food truck with my fave…one of the many advantages of us both working on campus!!Grateful for time on the water with some of my loved ones!Grateful for time picking berries with loved ones!! Fresh fruit…YUMMMM!!This was my favorite run so far this year! I found peace, freedom, and oh so much joy on the trails. I couldn’t stop smiling! It is exactly what I needed!
September:
Grateful to see the early morning painted sky!Grateful to get to reconnect with my mat on the lake with my fave + my Dad.SO GRATEFUL to run with my faves at home home! Love them and the lake!I absolutely LOVE swimming at home home! So grateful for this magical opportunity!Grateful to spend time with our twin nieces and play in the water!Riding with my fave on one of my favorite routes brings me pure joy! I am in Minnesota and he is in Iowa in this picture.Love these 3!! I’m so grateful they love to have fun + eat ice cream!I am truly blessed to have my 2 favorite running buddies run with me at home home by the lake!Love my girls! Happy 7th birthday to my baby! Love you Basil!Bluebird skies + lots of sunshine + no wind + 2 wheels on the open roads = EXACTLY what my heart needed today! #happyheart #livingmytruthSo grateful for such a magical playground!!Grateful that my fave and I got to spend a long weekend in Madison!Grateful to have Mike Reilly sign our copy of his book, “Finding My Voice”The rural Wisconsin views always make my heart happy!Happy to be giving back to a sport that has given so much to me!So grateful to all of these volunteers (+ many, many more) for helping to make dreams come true at Ironman Wisconsin for so many athletes.Happy to be donating my hair to Wigs for Kids.Grateful that my fave loves to have fun on this roller coaster of life!Grateful that my fave loves to play around and enjoy life with me!Grateful to branch out and go to trivia night, which was a bit uncomfortable as I am clueless when it comes to trivia.I’m so grateful to have lots of time with my favorite girl to think and process my thoughts. She’s such a good listener!This is the first time I have relaxed in the Normatec Recovery boots since IMLP in July. It felt truly amazing and I was grateful to have the neighbor’s dog snuggle up next to me.Grateful for the bright colors of this Coeur Sports Liberty kit! It made me so much more visible riding on the open roads!Intention: Gratitude I started to incorporate intentions before each workout during the middle of the month and it has really served me well. During this swim, I kept focus on the gratitude and was so thankful to my body for allowing me to push it.Thank you Ruth for thinking of me and being one of my biggest supporters!I’m glad to have reconnected with my mat and have Basil coaching me through the moves.Grateful to have a solid double digit run where my body felt so good I decided to run a little longer than planned and of course celebrate with a dance party post run! “If you like piña coladas and getting caught in the rain…”SO GRATEFUL for spontaneity in riding cross bikes with my fave after work!Grateful to see some “friends” on my 11 mile run!Grateful for 70+ miles on two wheels with my fave on new terrain!Grateful to Robin and Basil for running with me!Grateful to my Coeur Sports sister, Jess, and her family for having us over for dinner and enjoying each other’s company!!
October:
Grateful for a dog that loves to run and is sad when I run on the treadmill.Grateful for my reminder to believe in myself and what I am doing!Grateful for my body to allow me to push it even when I have ALL. OF. THE. EXCUSES. TO. NOT. SHOW. UP!Grateful to have my CECs done for my personal training certification!So grateful to have such an amazing running buddy! Basil is my girl and she definitely LOVES to run!Grateful to have Sound Probiotics boosting my immune health!Grateful for my Normatec Recovery boots to flush out the legs post long run!Grateful to “crash” my dear friend’s tailgate “party” and surprise her!Grateful for this beautiful morning sunrise on our way to Lou.Grateful to spend the weekend with my girlfriend + Coeur Sports teammate, Erika.Grateful I go to volunteer at registration on Friday morning with this crew.Grateful I got to turn social media friends into real friends! So awesome to meet Kristen in person!Helping our Coeur Sports sister, Mikki, wrap up registration.Helping our Coeur Sports sister, Kristin, wrap up registration.Thank you Erika for my matching bracelet!! Love you girl!!Autumn in Bardstown with Erika!!Three peas in a pod!!Swimming in Lou when we arrived.Go, Kristen, GOOOOO!!! Keep MOOOVING forward!! #IMLouCheering our hearts out!! #IMLouGrateful we got to meet up with our Coeur Sports sister, Erin on the bike course! #IMLouGrateful my fave enjoys having loads of fun! Our outfits got lots of laughs and cheers from the athletes! #IMLouGo Rob GOOOO!!! Keep MOOOVING forward!! #IMLouRob getting chased by my fave in his second costume of the day. #IMLouLooking strong Mikki! #IMLouHappy birthday Kristin! #IMLouEncouraging Kristin to finish strong! Congrats on your 1st place AG and Kona qualification! #IMLouIronman Louisville from a new perspective. What a fun day! Congrats Rob on your amazing race! #IMLouGrateful for the beautiful fall colors that showed up a bit later than normal.Intention: Gratitude 15 miles for my Friday happy hour in 30+ mph winds. Some of my gratitude thoughts while running: *I’m grateful for a strong body + mind. *I’m grateful for warm temps + sunshine. *I’m grateful for completely new running routes. *I’m grateful for a job that I love. *I’m grateful for Halloween decorations to keep me entertained. *I’m grateful to have my long run done before the rain shows up this weekend. *I’m grateful for the beautiful fall colors.I’m so grateful for friends that like to try something new. Glass blowing is so much fun and I got to make a beautiful pumpkin for fall.Thank you to Robin and Basil for 8 BEAUTIFUL fall, morning miles with me!Grateful for Triny and the #itcouldbeme campaign to help make roads safer for everyone!Grateful that our girls love to go to the parade and enjoy the socialization.Grateful for my babies, beautiful fall colors, and fall walks!Grateful for fall campfires…even if the fall season was EXTREMELY short this year!Life is a roller coaster ride full of highs and lows. I’m grateful for good people to help lift me up and run with me when I’m at a low. 6 beautiful fall/early winter miles this am with my faves!Grateful to connect with my mat and the intention of fear.Grateful to reconnect with my inner Arial.Grateful for early morning rides with my fave!Grateful for some easy miles off the bike to start my day!
November:
I’m beyond grateful, humbled, blessed, and honored to be a Coeur Sports ambassador for my 6th year! 2020 is going to be amazing!So grateful for Friday happy hour swims with my fave!I’m so grateful for a strong body + mind so I can do what I love!Another Hillbilly Hike 1/2 marathon is in the books!So grateful to be getting back to the weights and strength training the entire body!Grateful for the opportunity to ride the horse carriage at Snow Magic.So grateful to get to run with these rad ladies at the Coeur Sports women’s run in Des Moines.Looking for a way to make squats (or wall sits if you don’t have suspended straps) more challenging?! Add a dog to the mix! Basil LOVES to “help,” but sometimes her version of helping creates more of a challenge for me. Grateful for her unconditional love and support!Grateful for some time with my mat!Grateful to get to cheer these two on at their swim meet!So grateful for my Coeur Sports teammate, Triny, and the work she is doing to make roads safer for everyone!Grateful for time on my mat with Robin by my side!Intention: WIN (the day) After being away from the water for two weeks, it felt so amazing to get some #chlorinetherapy today! #winthedayGrateful for a morning run with my fave!Crushing bike intervals + spending time with my fave = pure joy!Grateful for time to PLAY in the water!I love sushi! So grateful for this yummy goodness!So grateful that Mom came down to join us for an evening of joy + entertainment!Wow! This was a great show! Grateful I got to experience it!Grateful for this girl’s friendship! Morning miles + girl talk are icing on the cake! What a perfect start to the day + week!“Follow your heart. Life is too short to be sidetracked by the things everyone else wants you to do.” ~Unknown My heart speaks swim/bike/run! It brings me calm, it brings me joy, it builds self confidence, it often teaches me something new, it breeds discipline, it connects me with others, it forces me to be more courageous, it allows me the freedom to mess up & still end up ok, it provides me an outlet, it makes me stronger – physically and mentally, it fills me with gratitude, and SO much more! What does your heart say?! Do you listen?!I love digging deep and feeling the accomplishment of overcoming obstacles and achieving something that once seemed impossible! I’m so grateful my body allows me to push it!So grateful for these peeps (and Basil) to run with before devouring all of the yummy Thanksgiving food!Friendsgiving! SO grateful for my framily!Now that Thanksgiving is over, the tree is up. I’m grateful for making all of the 2019 memories (that are documented with medals on our tree) and the bright lights that remind us to always shine bright and give our best in everything we do!Intention: I get to It isn’t always easy. Mother Nature threw down some 38-40*F temps, rain, and winds (hello IMLou 2018 weather). She likes to think that she holds the power, BUT SHE’S WRONG! I hold the power when I keep the mental chatter positive!
December:
I’ve decided to step out of the box I’ve been in and experiment with self coaching in 2020. I’m excited to try new things knowing that some of these things may not work for me, while other things may be the best thing ever for me! I’m grateful for the opportunity to think outside of the box, experiment with trial and error, the freedom and control to do it my way, and the excitement with trying something new!So grateful to Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping me get back to training.So grateful for the dream that Emily Hampton had to start Ignite Yoga and build such an amazing community!So grateful for Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames who continues to work to get me back to healthy!So grateful that I can spend time with my mat while rehabbing my back.LIVE! Every. Damn. Day!So grateful to be spinning on the bike…even if it is an easy ride!Grateful for our new Tuff Mutt hands-free running leash from our Secret Santa. We can’t wait to enjoy all of the miles together with this!I’m grateful for Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping get me back on track this month.These beautiful December days with unseasonable temperatures are amazing!!The girls are so glad that Dad is home after being gone for a week.Glad to be rolling again!Wow!! Grateful for beautiful sunrises!!Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!Grateful for framily and matching PJs!!First run all month!! Grateful to be nearly fully recovered from my back sprain and enjoying fresh air + sunshine + time with my faves!!Grateful for these love bugs!! “Give me all the treats!!”Sushi for Christmas dinner…YES PLEASE!!Today I had all the excuses for not moving… -I didn’t pack warm enough gear for the drop in temperature today. -I should just go home and try to get Zwift working. -I’m still not quite 100% after my back sprain. -I don’t have a coach, so I can run tomorrow or this weekend. -I’m tired. I should just go home and rest. I ignored all of these excuses, put on my sweatshirt, and ran home from work. I celebrated every step, every breath of air, and every drop of sweat. And yes…I was reminded why I don’t wear cotton when I workout!!Chris Chapman with Movewell Iowa is helping me get my muscles to properly fire and keep me injury free.Friday night happy hour miles + quality time with my 2 faves! My heart couldn’t be happier!First official Zwift ride…yep, I think I’m hooked! Lots to learn, but I can see how this will help me get faster + stronger in 2020! #gratefulGrateful that yoga is a family affair in our house!So grateful to have worked out to the point that the Normatec Recovery boots got some use!Burning the sh!t I want to let go of as I prepare for 2020. I am so grateful for the Athlete Mastermind program that Jenny Hayes is putting on.Sending 2019 out in style! My FTP test indicates a loss of fitness in the off season, but that’s what the off season is for, right?! Time to get to work as I chase my dreams in 2020!!2019 Totals
December tested my patience. I messed up my back on December 2 and was unable to do much for most of the month. Patience to step back and not do what I want and what my brain needs this time of year. Patience to ease back into training once I was cleared to do so. Patience going without a car for a week. Patience getting my Wahoo Kickr set up with Zwift so I could start 2020 off with a bang. Patience…patience…PATIENCE!!! Thanks to the help and support from Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames and Nick Morton with Vitality Massage, I was back to feeling myself by the end of the month and I’m ready to start 2020 strong and healthy.
Training:
Friday night happy hour yardage! Celebrate every stroke!Sending 2019 out in style! My FTP test indicates a loss of fitness in the off season, but that’s what the off season is for, right?! Time to get to work as I chase my dreams in 2020!!First run all month!! Grateful to be nearly fully recovered from my back sprain and enjoying fresh air + sunshine + time with my faves!!
Swim: 12,400 yards (7.05 miles)
Bike: 91 miles
Run: 14.2 miles
Strength: 10 minutes of core daily (except for 4 days in early December when my back was a hot mess) + some strength training + more yoga ❤
Meditation: 3 minutes daily since January 1
Monthly Totals: 21 hours & 49 minutes
2019 Totals:
Swim: 286,818 yards (162.96 miles)
Bike: 2785 miles
Run: 835 miles
511 hours & 27 minutes
#explore:
Explore was my focus word in 2019 and I’m happy that I incorporated it into all areas of my life throughout the year. In December, I planned for 2020 and #explore was at the focus of this planning! I’m SUPER EXCITED about what’s on my 2020 schedule and will be sharing that with you soon! I also started to #explore functional power training with Chris Chapman at Movewell Iowa. We are working on getting all of my muscles to properly fire like they are supposed to while doing different motions. This takes work, but the work will be worth it as it should help prevent injuries and keep me healthy and active!
Beyond Grit: Ten Powerful Practices to Gain the High-Performance Edge by Cindra Kamphoff has practical tools and actions to help you improve your mindset and become the high-performer you want to be. “Kamphoff shares the tools and strategies she’s taught executives, entrepreneurs, NFL ProBowl athletes, Olympians, college athletes, and championship teams. Based on almost twenty years of research and consulting with the world’s best, she provides a practical, inspiring, and easy-to-use guide to radically accelerating your performance and improving your happiness.
In this book, Kamphoff teaches you how to develop Ten Practices of the World’s Best:
1. The world’s best are gritty.
2. The world’s best are clear on their purpose.
3. The world’s best become a master of their thoughts.
4. The world’s best know themselves to master yourself.
5. The world’s best dominate the controllables.
6. The world’s best own the moment.
7. The world’s best choose empowering emotions.
8. The world’s best own who they are.
9. The world’s best live and let go.
10. The world’s best choose their courage zone.
You’ll also discover 52 life-altering strategies that you can put in your High Performance Toolbox to develop these practices and change your daily life. Each chapter describes one strategy and ends with a powerful affirmation to help you develop the High Performance Mindset. A widely respected keynote speaker, trainer, and coach, Kamphoff possesses an inspiring style that combines high energy with strategies that work. Her proven system can transform the performance of anyone who wants to up their game, regardless of their field. Whether you re seeking to own your dream business, triple your income, be the best you can be in your sport, or merely achieve a higher level of personal satisfaction, Beyond Grit shows you how. Inspiring and practical, Kamphoff will show you how to ”own your why,” develop your grit, take control of your future, discover your purpose, thrive under pressure, and be your best more often.”
Chasing Kona: From Back of the Pack Smoker to Racing the Ironman World Championships in Kona by Rob Cummins was a fun, quick read. “Sitting watching TV with a cigarette in one hand, a black coffee in the other and nursing a crushing hangover I switched channels until I found sports. There was some sort of bike race on and I half watched while lighting another cigarette off the butt of my last one for a minute before switching channels again. Just as I hit the button on the remote the commentator mentioned something about the athletes swimming before and running afterwards as well as racing the bike. I thought he said something about the run being a marathon but that couldn’t be right.This sparked my interest and I switched back, but he was talking about something else so I waited for him to get around to describing exactly what this race was. I didn’t have long to wait as he said they first did a 2.5 mile swim, then 112 miles on the bike all topped of with running a marathon. I was stunned. I didn’t think that would be physically possible and as I lit another cigarette I wondered how many days did they have to do it. I guessed it would have to be three days. Swim the first day, bike the second and run the third but it still sounded like a crazy thing to do. Then he said that they did it all in the one day, one after another without stopping. I was completely incredulous. And hooked. I remained glued to the TV and learned that these bronzed, muscular Greek God looking athletes weren’t all professionals either. There was an amateur or “age group” race as well Although I could hardly tell the difference between the pros and amateurs. They all looked unbelievably fit. As I sat there mesmerized I swore to myself that I’d race there someday. I’d stop smoking and drinking and somehow do “The Ironman” At the time I had no idea what that meant or how I would do it and after a while as things have a way of doing I got busy with life and I forgot all about The Ironman and Hawaii. I forgot until several years later when I had actually given up smoking and had taken up triathlon. It had taken me two years and sixteen races of swimming breast stroke before I learned to swim properly. I never once looked even remotely like Kona material but I wanted to have a go at doing an Ironman. It took another three years before I plucked up the courage and lined up for my first one in Nice, France. I finished in the last quarter of the field, hours behind the athletes racing for those precious Kona slots. Nothing I had done up to then had given any indication that I should have had a reason to believe I had a chance at qualifying, but three years later when I asked Aisling, my wife if she thought it was possible she immediately said yes and then she added let’s do it. Aisling’s belief in me started us on a journey that led to me treading water on the most iconic start line in triathlon, waiting for the cannon to fire at the start of the Ironman World Championships in Hawaii. This is how we overcame all of the odds and discovered what it would take to get to the Ironman World Championships. This is our Kona story.”
The 5 Love Languages: The Secret to Love that Lasts by Gary Chapman is a great read to make sure you and your partner are speaking each other’s language to really connect with each other. “Falling in love is easy. Staying in love—that’s the challenge. How can you keep your relationship fresh and growing amid the demands, conflicts, and just plain boredom of everyday life? In the #1 New York Times bestseller The 5 Love Languages, you’ll discover the secret that has transformed millions of relationships worldwide. Whether your relationship is flourishing or failing, Dr. Gary Chapman’s proven approach to showing and receiving love will help you experience deeper and richer levels of intimacy with your partner—starting today. The 5 Love Languages is as practical as it is insightful. Updated to reflect the complexities of relationships today, this new edition reveals intrinsic truths and applies relevant, actionable wisdom in ways that work.”
Attitude of Gratitude:
I’m excited and grateful to step out of the box I’ve been in and experiment with self coaching in 2020. I’m excited to try new things knowing that some of these things may not work for me, while other things may be the best thing ever for me! Bring on the thinking outside of the box, the experimentation, the trial and error, the freedom and control to do it my way, and the excitement with trying something new!So grateful to Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping me get back to training.So grateful for Dr. Chris Feil with Team Chiropractic and Rehabilitation of Ames who continues to work to get me back to healthy!So grateful for the dream that Emily Hampton had to start Ignite Yoga and build such an amazing community!So grateful for a few days of warmer weather in December to go outside in flip flops without freezing my toes!Grateful for a beautiful morning moon setting on Friday the 13th!So grateful that I can spend time with my mat while rehabbing my back.Grateful to get some chlorine therapy next to my fave!!I’m grateful that I can ride the bus when my fave is gone with the car and I get to walk to the bus stop on a nice winter day.I’m grateful for Dr. Chris Feil at Team Chiropractic and Rehabilitation of Ames for helping get me back on track this month.So grateful to be spinning on the bike…even if it is an easy ride!I’m lucky to have these two support me while I ride.The morning sunrise was so magnificent…this picture doesn’t even begin to do it justice. WOW!Grateful for our new Tuff Mutt hands-free running leash from our Secret Santa. We can’t wait to enjoy all of the miles together with this!Very grateful for these beautiful December days with unseasonable temperatures are amazing!!The girls and I are so grateful that Dad is home after being gone for a week.So grateful to be rolling again!Wow!! Grateful for beautiful sunrises!!Grateful for Kyle at Kyle’s Bikes to help me get my Wahoo Kickr ready to ride!!Grateful for framily and matching PJs!!Grateful for these little beauties!! Missing them this Christmas!!Grateful for these love bugs!! “Give me all the treats!!”Sushi for Christmas dinner…YES PLEASE!!Today I had all the excuses for not moving… -I didn’t pack warm enough gear for the drop in temperature today. -I should just go home and try to get Zwift working. -I’m still not quite 100% after my back sprain. -I don’t have a coach, so I can run tomorrow or this weekend. -I’m tired. I should just go home and rest. I ignored all of these excuses, put on my sweatshirt, and ran home from work. I celebrated every step, every breath of air, and every drop of sweat. And yes…I was reminded why I don’t wear cotton when I workout!!Friday night happy hour miles + quality time with my 2 faves! My heart couldn’t be happier!First official Zwift ride…yep, I think I’m hooked! Lots to learn, but I can see how this will help me get faster + stronger in 2020! #gratefulGrateful that yoga is a family affair in our house!So grateful to have worked out to the point that the Normatec Recovery boots got some use!Celebrating some yards…especially when they aren’t always easy.Burning the sh!t I want to let go of as I prepare for 2020. I am so grateful for the Athlete Mastermind program that Jenny Hayes is putting on.
How was your month of December?! What were you grateful for last month?! Are you ready for the start of 2020?!
“Happiness is letting go of what you think your life is supposed to look like and celebrating it for everything that it is.” ~Mandy Hale
I’m not really sure where to begin with this…the beginning, middle, or end. I guess it depends on what you want to hear, so the beginning is where I’ll begin. If you want the cliff notes version, skip to the end 😉
My focus word for 2019 is EXPLORE and when I picked this word, I had NO idea just where it would take me, but I’m so grateful for the journey it has taken me on this year. If you’ve been following my blog, EXPLORE is definitely the perfect word for my 2019 journey. I have changed careers, had some tough conversations with those that I love which has brought me so much freedom + space, and have created lots of amazing memories. Ironman Lake Placid did not disappoint as I #explored and #discovered so much about who I am and who I want to be to live my absolute best life.
Putting on the wetsuits! Photo credit: Neal FedoraReady for a big day! Photo credit: Neal FedoraLove this man! So glad I get to do life with him by my side! Photo credit: Neal Fedora
Swim: 1:16:52 (1:59/100 m or 1:48/100 yards) PR
This sea of athletes is race ready!
The Iron Hippie and I lined up just behind the 1:21-1:30 finish time. As we approached the shore, the pro men were coming out of the water finishing their first 1.2 mile loop and heading back out for loop #2. When I crossed the starting mat, I had open water and was in very little contact with other swimmers during the first loop. I came out of the water right where I was aiming for at the end of my first loop.
Swim loop #1 complete! Photo credit: FinisherPix
As I entered the water for loop #2, I encountered a bit more physical contact in the water, so I made my way to the inside of the buoys where the water was much cleaner. I went outside of the two turn buoys on the far end of the course, and then back to the inside line for my return back to the shore. With the underwater cable, this was perfect for sighting and swimming a straight line! My second loop was a tad bit slower than I was aiming for, but with more physical contact on the second loop, I had to fight more to get around slower people in front of me.
That’s a swim PR! Photo credit: FinisherPix
T1: 8:05
As I entered the transition area, I saw a social media friend! Erin and I quickly exchanged hugs before heading into the change tent. Thank you for lifting me up in that moment Erin! ❤ I flew solo in the change tent as the volunteers were all helping other ladies. I briefly struggled getting my aero top on over my wet body, but quickly made my way to Mojo so we could head out on the bike and start our 112 mile journey.
Done with the swim! Photo credit: Neal Fedora
Bike: 7:48:38 (average speed = 14.34 mph)
This is the place where things changed. Not only did my legs feel like lead from the start, but my mind went back to those tough conversations and the freedom + space I’ve gained through having those conversations. When you ride 112 miles, it gives you A LOT of time to think, process your thoughts, and make sense of your true feelings. I asked myself multiple times “why” am I doing this? Not the superficial why, but the deep down to the depths of your soul why. I knew my superficial why, but this was not the answer I was truly seeking on this day. Ironman finds a way of stripping you down to nothing, exposing your true self, and helping you discover who you really are on a daily basis. As I was being stripped down to nothing during the 112 mile bike portion of the race, I came to the revelation that I have been using Ironman training and racing (and marathon training/racing before that) as a coping mechanism. Taking all of the negative energy I have been holding on to for 35+ years and putting that negative energy into something I could control. Something that gave me my power back. Something that taught me I am worth so much more than I have given myself credit for. Something that has taught me to believe in myself. Something that has taught me to obliterate self doubt that has been holding me back…not just in my athletic endeavors, but in all areas of my life. Something that has given me a gift…the gift to figure out who I am and who I want to be.
Out on loop #1 of the bike! Photo credit: FinisherPix
At about mile 50, the Iron Hippie went by me on the bike. By this point, I had already decided that I was going to pull out of the race at mile 56 when I got back into town. I had nothing left to prove; I realized I was racing Ironman and chasing someone else’s dreams for all the wrong reasons. Using it as a way to channel the negative energy that I no longer truly possessed was not the reason I wanted to be racing Ironman. The first 50 miles allowed me to open my eyes and heart. Racing Ironman distance triathlon is not something I truly want to do when it perpetuates those negative feelings. It is time to let go of the hurt and negativity. I knew I wanted to support the Iron Hippie and do whatever I could to ensure he had the best race possible and finished strong. His journey to the start line of Ironman Lake Placid has been less than ideal. I was planning to put my bike back in transition, turn in my chip, change clothes, and cheer him on from the sidelines. In those last 6 miles of the first loop on the bike before returning to town, I came to the realization that I needed to keep going so that I could finish with him and support him while being beside him. I knew I could catch him on the run as his longest run prior to this race was 10 miles (running 5 minutes/walking 1 minute) one week before the race due to having his knee scoped in February.
Finishing loop #1 of the bike! Photo credit: FinisherPix
So, I came into town, swapped out my bike bottles at special needs and headed out for loop #2. I felt so relieved knowing that this race was my Ironman swan song centered around negative energy and would no longer be used as a coping mechanism. I decided in those moments wasn’t going to do another Ironman unless I one day found a joyful, positive reason for doing it. I knew deep down to the depths of my soul that I really didn’t want to do another Ironman for all of the wrong reasons and this was my last one for all the wrong reasons. I kept pushing forward (even through the 10 minute heavy down pour). As I came back to town, the crowds carried us up the bears and into transition.
Finishing loop #2 of the bike! Photo credit: FinisherPix
T2: 7:49
I handed off Mojo to a volunteer (these volunteers are truly amazing!), grabbed my run bag and headed to the change tent where I again flew solo because all of the volunteers were helping other athletes.
Run: 6:17:00 (14:23/mile)
As I left T2, I saw our friend Carol and she told me the Iron Hippie was only 4 minutes ahead of me on the run. I talked with her for a few minutes telling her about the revelations I came to on the bike and then hunted down my fave!
Chasing down my fave! I see him! Photo credit: FinisherPix
I caught him between mile 2 and mile 3 of the run. As we continued to run/walk for a bit, I told him about everything I was thinking, the relief I was feeling about not doing another Ironman for all of the wrong reasons, and how I wanted to support him in whatever future races and adventures he decided to do. We saw lots of friends and family as we continued to make forward progress.
Not feeling it on the run. Photo Credit: Amy FarrellReady to conquer run loop #2. Photo Credit: Amy Farrell
As our run/walk became more of a walk, we talked about so many things. It was so nice to have this time together.
On the last loop of the run! Photo credit: FinisherPix
Finish: 15:38:24
Ironman Lake Placid was my Ironman swan song centered around negative energy and for all the wrong reasons. Maybe someday I will do another Ironman, but it has to be centered around joy positive energy, and for all of the right reasons. This is not letting go of a dream, but having the courage to let go of past demons and start on a new path where I follow my heart and live more freely. As I close this chapter of my life I am grateful for the freedom + space it has provided me and the lessons it has taught me. I’m not sure what the next chapter has in store for me, but I know it will still include swim/bike/run as I strive to find a better balance. I have learned lessons that have shaped me and will continue to do so in the future, and I am so grateful for every moment. I feel relieved. I will continue to be a part of Ironman as a volunteer and spectator. I love giving back to others, supporting them on their journey, and watching them cross the finish line. Ironman Lake Placid gave me a gift! It gave me the feeling of freedom! It gave me the awareness + focus to discover myself anew! It gave me an opportunity to recreate my “why”! It opened my eyes + heart, teaching me that it is time to live my life instead of survive it!
So glad to see Moira and Mike at the finish line! Photo credit: FinisherPixGrateful for this finish line with my Fave by my side! Photo credit: FinisherPix
Grateful Heart!
I couldn’t have gotten where I am without help and support from others. It takes a village and I am so grateful to have an amazing village supporting me!
To my Coeur Sports family for their amazing support and for creating top of the line kits + gear!
To Sound Probiotics for keeping me healthy and ready to tackle everything that came my way.
To SBR Sports, Inc. for the best anti-chaffing lube on the market!
To Nick at Vitality Massage for helping to keep my body physically read to handle the next challenge.
To Chris with Team Chiropractic for helping to “fix” all of the nagging aches and pains; preventing them from turning into injuries.
To Coach Kelly with Ever Racing for customizing my plan and helping me become the fittest and strongest version of myself.
To my Dad, Aunt Linda, and Cousin Neal for making the trip to Lake Placid to cheer us on and photograph the day.
Our race day support crew! Love you Dad, Aunt Linda, and Cousin Neal! Photo credit: Neal Fedora
To my parents for their unwavering love and support in life and sport. I love you both more than you can possibly know.
To my Fave for always being by my side through the easy + challenging times; encouraging me, supporting me, and always helping me become the best version of myself. I love you to infinity and beyond!
I am SO proud of the Iron Hippie for his accomplishments this racing season! He overcame so many challenges to get to this finish line! Photo credit: FinisherPix
Celebrating the end of the #batcapchallenge on January 1!Ironman Louisville registration for 2018!!Supporting our twin nieces at their swim meet!My fave and me at home home!!Me and my fave listening to Damon Dotson!Snowshoeing adventures with my fam!Lunch with the twins at school!Winter wonderland with Dad + my fave!Catching up with my “baby brother” at home home!
February:
My longest run since November and with this amazing sunset!Snowshoe adventures!Enjoying life with my fave!
March:
The biggest birthday card I’ve ever received! Thank you Laylah!Warm enough for shorts?! YES!! Soaking up the sun + vitamin D!!Making an effort, not an excuse!Rolling out of 40 and into 41 like “Hell yeah! 40 was an amazing year! Cheers to an even better 41!”Birthday lunch date with my #solesisterWe are SO grateful to have SBR Sports, Inc. in our tribe this year! #sbrambassadorThese two girls fill my heart with love and joy every day!The girls playing tug of war with a stick in the yard while we shovel.Listening to your gut instead of your heart can be REALLY tough! I’m confident we made the right decision not to race the 10K road race this morning and swim instead.These kids! They engineered some very creative ways to protect their eggs when they dropped them from the balcony at school! #eggdrop
April:
3 of my favorite little bunnies!Our winter playground is officially closed for the summerI’m so grateful to have this amazing man by my side in life!I’m so grateful for my #solesister!Traci, we love you! So grateful to have amazing friends at work!First race of 2018 is in the books! My finish time wasn’t as good as I’d hoped for, but it was better than I expected! #happygirl #mydrakerelaysCPR/AED recertification day!SO happy to have this pretty lady back home in Iowa! #lovemyneighborChecking my gait while picking up our new Garmins! #therunnersflatNew Garmin day! #therunnersflatBeing filmed for a video being put together for Team Chiropractic…what does it take to be an Ironman??? Many hours staring at the same walls! Desire, focus, determination, grit, tenacity, belief in yourself…just to name a few!
May:
Dance like no one is watching when you’re happy! So grateful there are only 35 days (including weekends) until summer break!“Right now” was pure joy for 50 miles on two wheels with my fave! I was so happy to be outside riding on the open roads!10 mile heat acclimation run. “Right now” helped me chase my dreams!A clean bike is a FAST bike!! Mojo is clean and ready to race!!So grateful + blessed to be part of this amazing Coeur Sports team! I have met so many incredible women in sport and am excited to meet even more!! #TeamCoeur2018 #CourageTeam18So grateful to have my fave as Sherpa/spectator extraordinaire jimmy rigging Mojo for me!!Pre-race with my Coeur Sports sister, Michelle!Race done!Thanks Kyle (with Kyle’s Bikes) for fixing up Mojo and making everything right again!! #bestbikemechanicMojo always looks so beautiful against the farmland!!So grateful my sister-in-law came to visit briefly!Cheering on my fave at the Hickory Grove Triathlon was so much fun!! Cold, but fun!!50 mile ride + 1 mile run with my fave on this HOT + STILL day is done!! It wasn’t pretty, but it is done!!An open water swim with my fave!!
June:
Grateful to have these two monkeys come and visit us this weekend! Life is always better with ice cream!!Love these girls!! Grateful I got to spend some time with them at the outdoor aquatic center!!Incredibly grateful to live in a neighborhood that comes together to help each other out. Our neighbor’s tree was struck by lightening during a storm and everyone came together to help clean it up.Turning social friends into real friends!! So grateful to meet Beth in person!!Pre-race swim…checkSo grateful I got to meet up with Steena my Coeur Sports teammate!! Love this pretty, badass lady!!So grateful to have my fave by my side and help make decisions that are right for us…this was the weather on race morning.I did a thang! The #flatlander703 was the TOUGHEST race I’ve ever done, but I learned A LOT and got 1st place overall!! Thanks to my fave for the award ceremony and making me feel special!!Volunteer lead bikes at the Hope Run Saturday morning! #givingback42 solo miles on a VERY HOT + HUMID day!!Cheering + spectating at the Ames Velo crit races…so much fun!! #crazyfastridersIncredibly grateful that my fave walked away from a solo bicycle accident with lots of road rash and NO head injury (despite cracking his helmet in 2 places). Wear your helmet people!! It saves lives!!So grateful for cooler temps so this bubble gum tongue could run 10 miles with me this morning! #basillovesrunningGrateful to get the opportunity to be the lead bike for the local 5K + 10K race to support Iowa Able!! My fave directed traffic at the finish area!!FINALLY nailing goal watts on an outdoor ride!!!Double run day!! I pleasantly surprised myself today!!
July:
New Roka Sports wetsuit day!! So grateful to have Roka support this crazy journey and help us #findfaster!!Doesn’t everyone play in the water after they swim?!?!Running into the weekend with my fave by my side!! Today marks 100 days until #IMLou!! So grateful for the nice summer weather during my 10 miles of pace work this morning!!So grateful to have Coach Kelly in my village, helping me get stronger, believing in me (even when I don’t always believe in myself), and guiding my ship through unchartered waters.Some days you’re the tugboat and some days you’re the mermaid, but any day I GET to swim with the sun on my back is a good day!!So grateful for my friend Robin!! She surprised me with the perfect motivational gift from Hawaii…an #IMWC visor (don’t worry…it doesn’t say finisher or have a date on it…she made sure of that)!! Thank you!! Thank you!! Thank you!!“Surprise yourself every day with your own courage.” ~Denholm Elliott Today was a soggy, gross run, but I surprised myself and ran faster than it felt!!So grateful that I got to spend the morning with my colleague at the Accel Triathlon cheering on my fave and friends!!Love these peeps!! So grateful to have them in my life!!My happy place!! Life on two wheels!!Diving into race week!! #IMOhio70point3 is this coming Sunday!!So grateful for Kyle at Kyle’s Bikes!! His race day blessing means Mojo is ready to roll!!Today we broke up 7.5 hours of driving with a little #swimlove in a new city!!My Coeur runneth over!! I got to meet some of the most inspirational, determined, loving ladies today!! #happycoeurThese three ladies hold a special place in my heart!!The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to Steena who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!Our Air BNB hosts were spectacular!! I’m so grateful for their hospitality, openness, and friendship!!I’m riding cloud nine after setting a PR at Ironman Ohio 70.3 and finally breaking 6 hours, but I’m not sure it would have happened without Steena by my side. This girl is the definition of #heartandcourage and I’m so grateful for her!! Her strength, positivity, selflessness, and uplifting spirit are just a few of the wonderful things about her!! Thank you Steena for all you did to help me achieve my dream!! Love you girl!! “PRs are better with friends!!”So grateful to have Steena by my side as I broke 6 hours, crushed goals, and achieved dreams at Ironman Ohio 70.3!! Thank you Steena for being such a strong, motivating, awesome BADASS!!
August:
Grateful that Kim showed up for my Women’s only triathlon clinic. Since she was the only one to show up, she got 2 hours of one-on-one attention and lots of gifts!! 🙂Only in Iowa does your neighbor walk goats on leash down the sidewalk. The goats allowed Basil and My to smell them and try to play with them. When one goat “talked” to Basil, Basil didn’t have a clue what that noise was or what to do.Celebrating with Dad back at home home!Snow cones with the twins!! Yummy!!These animals have keys to my heart!So grateful that I got to stay with my college friend, Christina, and her girl, Gracie, in Madison at my solo training camp!Hard work pays off!! Thanks to my #sub6orbust buddy Steena for pulling me up ALL. THE. HILLS On 2 loops of the #IMWI bike course!!Making fitness + pushing myself in Madison on the #IMWI bike course!Grateful to spend the afternoon at the state fair with these fun peeps listening to Brett Eldredge live in concert!Finding the sunshine among the storms during my long run!After riding the struggle bus in the pool Saturday morning, I got to ride 71.9 miles. This is where I started to transition from a passenger on the struggle bus to the captain…I’m not in full control of the bus just yet, but I’m getting closer!!Grateful to have these two motivate me for some #sundayrunday hill repeats!!Hanging with some colleagues…back to work!Morning hill repeats with Basil!! Basil got compliments on her glow-in-the-dark collar this morning. Sad we are losing daylight, but grateful for the cooler temps so my running buddy can join me!!Today was my 15th first day of teaching!!Happy Friday!! Running in the mist with Robin was a great way to start the day!!90 miles of #bikelove and chasing Anne for 55 of those miles on a very hot + humid day = DONE!!#sundayrunday was 16 soggy + gross miles thanks to the 72*F dew point!! Thanks for running 5 of those miles with me Robin!!
September:
So grateful to have nailed my swim with PR swim splits!!Basil turned 6 years old on Monday…I love these two SO MUCH!!Riding 5 hours on the trainer staring at Lake Monona…I so wanted to be on the IMWI bike course, but my gut told me not to and I listened to it.45 minute run off the bike…so fun to run into (literally) a social media friend and turn him into a real friend!!All of these amazing volunteers helped us keep T1 in check on IMWI race morning. I’m so grateful for their help!!Playing pack mule for friends racing!! So glad we were able to get their gear, take it to their car, and help them out!! Congrats to both Steena and John on stellar IMWI races!!Congratulations to my fave!! He finished his last long run (22 miles) before the Twin Cities Marathon in 3 weeks!! Meanwhile, I was still riding on the trainer…5 hours in the books!!The sunrise on my 18 mile long run was magnificent!! Grateful!!Starting Friday off right…with my fave by my side for some morning miles!!Knocking out the workouts one at a time!V is for victory!! I nailed my swim session with my second 1200 yard split being 4 sec/100 yards faster than my first 1200 yard split!!8 morning miles with Basil (2 of those with my fave too)!! #basillovesrunning+ 9 afternoon miles = 17 strong miles Wednesday!!Playing around in the pool after putting in some work!!Thank you Kyle for putting a new chain on Mojo and giving her your race day blessing!!Grateful for the OneBrainWellness Self Defense clinic to learn how to defend myself against an attacker!!After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!! (Run #2)
October:
While swimming today, there was a seahorse on the bottom of the pool in my lane. Was this a sign?! I believe it was!! The seahorse is considered to be a symbol of strength and power. Just what I needed today!!So grateful to have this crazy group of colleagues to work with!!Cycling around the Twin Cities on my cross bike chasing down my fave!! No idea how many miles I logged, but it was fun and challenging to stay ahead of him!!So grateful to briefly chat with Elaina at mile 26 of the Twin Cities Marathon!!SO FREAKING PROUD of my FAVE!! HE CRUSHED IT!! Setting a new PR in a time of 3:33:05 at the Twin Cities Marathon!! 🙂So grateful to briefly chat with my Coeur Sports teammate Kendra (and meet little Ralphie <3) at mile 8.5 of the Twin Cities Marathon!!Running with my fave by Churchill Downs after spending hours in the car to get to Louisville!!Getting to meet up with a few of my Coeur Sports teammates was so much fun!! This team of uplifting, encouraging, supportive women is where it’s at!!Swinging in the sunshine with my fave on Saturday…the calm before the storm (quite literally)!!Grateful that my Dad came to cheer me on at Ironman Louisville!!These two!! I’m so grateful for my fave and sis who kept me going strong all day long!!This sums up my Ironman Louisville race day…cold + wet + windy + challenging + strong = success!!My cheer squad on the second loop!! Tim, Abbie, and Dad (left to right) chasing me up the hill into LaGrange! I made it back to them!I’m so proud to be crossing the finish line of Ironman #6!!Giving Dad and Abbie a “high five” in the finish chute with my run bottle in hand! Love you both!LOVE these two smiling faces!!Grateful to get to see my cousin and cheer on his wife at the Des Moines Marathon!!Grateful for my colleagues!! The #7dwarfs #spookoutdrugs during Red Ribbon Week at school!!Happy Halloween from some 8th grade teachers!! #decadestheme
November:
Playing in the leaves after some #runlove with Basil!!The Coeur Sports 2019 ambassador team…I’m SO grateful to be representing the BEST brand + sisterhood in endurance sport!!Spending more time on the bike with my fave now that we are training for the same races in 2019!!Grateful to have my mother-in-law visit us!!When you FINALLY see yourself on the side of the city bus when it is stopped!!So thankful to have this guy by my side in life!!So grateful that I got to meet up with framily over Thanksgiving break!!
December:
SURPRISE!! Coach Kelly called as I was heading out the door to swim and told me to do a swim test instead of my scheduled swim. Adapt on the fly + handle the pressure!! This is the excitement when you do better than expected on your swim test!!Basil decided to interrupt us while we were dancing to Christmas music in the kitchen.So grateful to Breakthrough Nutrition for helping me sleep at night!!I would chase this girl anywhere!!Playtime in the pool!!FTP progress…not where I once was, but getting closer 🙂I had the swim of my life!! Everything just clicked and I felt amazing!!We don’t always wear spandex!! 🙂My colleagues!!Framily!! ❤Family! ❤Sisters! ❤Great Grandma Annie delivers again!Making gingerbread houses with my favorite little people!!Making gingerbread houses with my favorite people!!Thank you to Ruth for our new doggie Coeur gear!!My Coeur Sports sister, Courtney, came to Iowa for the holidays!! So blessed to get to swim with her + enjoy lunch together!!Grateful to get to spend time with Courtney!! Can’t wait for her and her husband to return so we can spend more time together!!Christmas with my fave!!Ending 2018 on a HIGH note!! A HUGE increase in my FTP means I’m going to GET to work even harder in 2019!! (44 watt increase on my FTP)Happy New Year’s!! Bring on 2019!!
My focus in 2018 has been on better aligning my actions with my goals. It’s no secret…I have a dream of someday qualifying for the Ironman World Championships in Kona. To get myself closer to this dream, I set goals for myself at the start of each season and again before each race. Sometimes I achieve success by reaching these goals and other times I fall short, but I always learn something that can better prepare me for the next training session or race.
I was on a mission this year to achieve my #sub6orbust goal at Ironman Ohio 70.3. Thanks to Steena for running stride for stride with me during the entire 13.1 mile run and pushing me those last two miles so I could achieve my goal!
The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to my Coeur Sports teammate/sister, Steena, who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!
I also set myself up to go sub 13 hours at Ironman Louisville. While I didn’t achieve this goal, I am confident that if conditions and circumstances were different on that day, I definitely would have.
This sums up my Ironman Louisville race day…cold + wet + windy + challenging + strong = success!! Photo credit: Finisher Pix
What have I done to better align my actions with my goals this year?
I work hard! I #showup and give everything I have at that moment for each workout. Staying present + focused on the current interval, current workout, and current mindset/attitude.
I recover harder! I make sure to properly rehydrate and refuel immediately post workout, sit in my Normatec Recovery boots, get a massage every 2 weeks (thanks Nick with Vitality Massage), see Dr. Chris at Team Chiropractic as niggles arise, and prioritize sleep by getting at least 8 hours EVERY night! Consuming Breakthrough Nutrition’s Goodnight formula + magnesium before bed also helps me get some solid REM + deep sleep.
I #trainthebrain…I think this has brought me the most success and what I am the most proud of in 2018!! When faced with adversity, I overcame!! I truly am SO much stronger than I ever thought!! Focusing on an attitude of gratitude, keeping positive, and smiling through the pain/discomfort in training and racing has brought me huge success this year!!
I eat healthy!! I stick with whole foods as much as possible and save indulgences for rare occasions!! 🙂
I communicate with Coach Kelly (giving her meat is ALWAYS better than bare bones)!! I’m so grateful when she calls me out on my SH!T and makes me reflect and think about my training, my mindset, my training/life/work balance, etc.!! #everstrong
#courageovercomfort…when you step out of your comfort zone, this is where the magic happens!! There has been sweat (lots of sweat), pain, blood, blisters, chaffing, black toenails, and tears (LOTS of tears…Thanks Ruth for pulling me out of some low places while on the trainer) in training this year. Overcoming this discomfort often requires lots of courage to push outside of my comfort zone, but it is TOTALLY worth it!! #magic
Attitude of gratitude…focusing on ALL things to be grateful for during highs and lows. There is always something to be grateful for…even when you are deep in the pain cave and riding the struggle bus. I have intentionally been finding things to be grateful for during training + racing. Gratitude has taken me so much farther than I ever thought possible.
#believe…when you truly believe deep down to the depths of your soul, you can accomplish ANYTHING!!
What additional tips do you have to better align your actions with your goals?! What have you done to better align your actions with your goals this year?! What can you do to better align your actions with your goals in 2019?!
“Of course we all have our limits, but how can you possibly find your boundaries unless you EXPLORE as far and as wide as you possibly can? I would rather fail in an attempt at something new and uncharted than safely succeed in a repeat of something I have done.” ~Ericka Hachmeister
Each race tells a story and gives lessons about triathlon and life. Ironman Louisville was definitely NOT a repeat of something I have ever done and was quite the story with so many lessons learned! Sit back with your favorite beverage and enjoy what was the absolute toughest day I’ve ever had! It is quite the lengthy account of my day, so if you want the short version, you’ll miss out on so much, but just scroll to “Overall” at the bottom of the post.
Pre-Race:
On race morning, I woke to rain, air temperatures of 40*F, and higher winds than I what were predicted. I ate my muesli, drank my Karma Kombucha, and read my pre-race paragraph from “Swimming to Antarctica” by Lynne Cox before putting on my race gear and heading out the door.
“Be calm; focus on what you are doing to do. Don’t get distracted, don’t get overwhelmed, take it all as it comes. You are ready for this; you’ve prepared for years. This is it, your time to shine. Go forth with all your powers. Go forth with everything in you. Make it work.”
Once we parked the car, we hung out in the warm, dry environment for about 30 extra minutes before venturing out in the cold rain + wind. During this time, I decided to weasel my way into my wetsuit inside of the car. If you’ve ever tried to put on a wetsuit when you are wet, it is NOT easy!! It wasn’t exactly “easy” weaseling my way into my wetsuit in the front car seat either…
Struggling into my wetsuit in the dry car.
After putting on my wetsuit, it was time to make my way down to transition to put my bike bottles on my bike, reduce my tire pressure a bit (thanks to the wet roads), get body marked (thankfully this was under a bridge so I could get my wetsuit back on easily), and then head down to the swim start.
Transition…who’s ready to race in the rain + cold?!
It was a 0.9 mile walk from transition to the swim start. During this time, I drank one bottle of my Infinit bike nutrition to get some extra calories in before the swim. Once at the swim start, I lined up behind the 1:10-1:20 sign as I anticipated a 1:12-1:15 swim time for my 2.4 mile swim. As we waited for the swim start, my feet started to freeze and I really had to pee. Since it was still raining, I decided let it flow and guess what?!?! IT WARMED MY TOES!! This would later prove to be a great decision as the amount of time we were to stand and wait was extended from about 30 minutes to more than an hour. At 7:2o am, they let the pro men into the water for a practice swim. This was when the race director realized the swim course was going to have to be shortened because the pro men could not swim upstream due to the strong current. This meant that the race start would be pushed back by at least 35 minutes. Once the age group athletes got word that we were now only swimming 0.9 miles downstream and wouldn’t be starting until 8:10 (instead of the 7:35 am scheduled start time), the buzz + hype started. Athletes were upset that they wouldn’t be doing the full Ironman distance. Athletes said things like, “If Ironman’s mantra is ‘Anything is possible,’ then they should allow us to try the full swim.” I could have easily allowed myself to get sucked into all of the buzz and drama that was going on, but instead reminded myself that even though I’d trained for the 2.4 mile swim, it was time to accept the change and focus on getting to the run. Yes, I knew that a 112 mile bike stood between the swim and the run, but with the adverse conditions, my goal was to get to the run.
Spraying down with SBR Sports Tri Slide before zipping up the wetsuit. Thankfully I was under a bridge to stay dry at this point.
As we made our way to the docks, I joked with Dave Kappas (the race announcer since Mike Reilly was in Kona) about floating on our backs down river with a pool floaty and a cup holder for an exotic drink. As we slowly made our way down to the docks, the chatter continued, my feet became numb, and the anxiety of spending the rest of my day cold + wet built.
Finally it was my turn to jump off of the dock and into the water. Before jumping into the water, we were told there were 6 buoys we should keep on our left (in other words, stay to the right of the buoys and to the left of the kayakers). As I jumped into the water, the 69*F water temperature felt SO WARM!! Ahhh…finally my feet would warm up!! I saw the 1st buoy and kept it to my left, but as I was approaching the 2nd buoy, I realized it was no longer attached to the anchor at the bottom of the Ohio River. Instead, it was drifting downstream and toward the center of the river (it kept moving right), so I decided to try to hold my line. The kayakers were yelling at us telling us to go to the right of the buoy. I stopped swimming just long enough to tell them the buoy was not attached and was floating away. A couple of them took off after the buoy and others just kept shouting at us trying to tell us where to go as the next buoy had also previously been separated from the anchor. Others were trying to keep us to the right of the bridge pillar as all kinds of logs and debris had built up between the pillar and the shore. They didn’t want us swimming into a log jam. Thank you volunteers!! Trying to hear what people are shouting at you with your head in the water is nearly impossible, so I did my best to hold my line and keep swimming. I swam past one gentleman floating on his back taking advantage of the strong current in the water. As I continued to swim, I realized that only 3 of the 6 buoys we were supposed to swim to the right of were actually properly placed for us to swim past. The other 3 buoys had to be captured and hauled to shore by kayakers because they became detached from the anchors. As I approached the swim exit, more kayakers were shouting. I briefly stopped swimming so that I could hear what they were shouting. “Don’t overshoot the swim exit!”Apparently people had overshot the swim exit and kayakers had to haul them back upstream because the current was too strong for them to swim back upstream to the swim exit that they’d missed. I continued on and as I was within 100 yards from the swim exit, the smell of sewer drifted over us. I SERIOUSLY thought I was going to puke in the river! It was ABSOLUTELY DISGUSTING! While it was still raining and cold, I was very glad to have the first part of the day behind me.
One lone swim buoy out in the Ohio River!!
T1: 12:15
I quickly pulled down my wetsuit and had a couple of amazing volunteers strip it off of me before running my way into the transition area to bundle up before heading out on the bike.
