Last week started off great and then petered out by the end of the week. I am so grateful we got to spend time at home home with my parents over Easter weekend, but that resulted in not setting us up for a successful week. I felt behind all week long since we chose to come home on Monday.
“It takes years and years for a tree to grow to maturity, but it only takes minutes to cut it down.”
~unknown
Swim highlights: 1200 yards
Bike highlights: 56 miles
Run fun: 2.05 miles
I’ve been fighting a minor pain in my right foot, so I didn’t get many run miles in last week. I also didn’t take any pics of the running I did do.
15 minutes of core strength daily 30 minutes of full body strength
Last week I was SO ready to set myself up for a successful week! I knocked out a solid day on Monday and then…I woke up Tuesday with a sore throat and could hardly swallow. I missed 3 days of work, and lots of training, BUT I tested negative for strep + covid. Thankfully I’m feeling better and bouncing back even if I still sound like death.
“ready, set, STOP”
~the virus
Swim highlights: 3200 yards
Monday morning was my only swim of the week. It started a bit rocky as the chlorine levels were low, so they had to shock the pool before we could swim. This meant we had to wait a bit before getting in the water (and yes, I questioned whether shocking the pool with excess chlorine could have caused me to get sick, but there is no way to test this until the next time this situation happens).
Bike highlights: 65.9 miles + 36,388 feet of total elevation gained in January
The goal for February is to ride 28 hours in 28 days. Thanks to starting the year off sick, I’m a little behind, but I am not worried. We are just getting started!
Run fun: 4.4 miles
I completed one run before the crud took me out. I have just over 5 weeks until my first race of 2023, so it’s time to get those run legs moving.
Snowshoe adventures: 0 miles
Sadly our snow is shrinking. The temps are climbing and melting all of our snow. I am not quite ready for winter to be over, so if we could get another massive snowfall before March, I’m all for it!
Weekly Totals: 7 hours & 17 minutes
15 minutes of core strength daily 30 minutes of full body strength
Last week was a short work week due to a blizzard + the holidays. Despite Mother Nature not letting us all get together for the holidays, we enjoyed some time with loved ones here in town as well as quiet solo time.
Quote of the week:
“Merry everything and happy always”
~ unknown
Swim highlights: 8675 yards
I had multiple swims last week with the Masters group focusing on short/fast efforts. I got a lot of help + practice working on my butterfly stroke. I REALLY enjoy the masters community and the diversity of swim workouts that we do, but with most of our swim sessions being short efforts, I REALLY miss long endurance efforts.
Bike highlights: 65.6 miles
Eeeekkkk…I got my new steed for Christmas and she is not only beautiful, but so enjoyable to ride! We are getting more and more acquainted with each other.
Run highlights: 6.45 miles
Time with these two while pounding the pavement always warms my heart (which was needed since it has been so cold)! π₯°
Strength Training: 15 minutes of core strength daily 3×30 minutes full body strength
Last week was all about resting. I am taking as much time as I need to fully recover physically, mentally, and emotionally. My body is enjoying the break, but my brain is not fully on board with the rest.
Quote of the week:
“Sometimes making progress means taking rest days.”
~Unknown
Swim highlights: 2800 yards
Monday morning I made it to masters swim and was so grateful for the help on my butterfly stroke, but then the wheels fell off and my body really just wanted rest for the remainder of the week. There are no swimming pictures from last week.
Bike highlights: 0 miles
There was no time on the bike last week.
Run highlights: 2.46 miles
I ran with Isabella at a fun run on campus Friday night. My body was not fully on board with this, but it was fun to get to run with her.
Strength Training: 15 minutes of core strength daily
Last week was another solid week of training! The climb to this point has been pretty amazing! I love overcoming the challenges along the way and becoming the best version of myself that I can be in the process. I am at the summit of my training cycle and ready to start shedding some of this fatigue so I can fine tune this machine for IMAZ. We are less than 3 weeks until race day and I am SO FREAKING EXCITED! β‘οΈ
Quote of the week:
“The summit is what drives us, but the climb itself is what matters.”
~Conrad Anker
Swim highlights: 11,300 yards
Wednesday was my favorite swim of the week (see workout below), with my longest swim being on Friday.
Warm up:
300 swim
4×50 descending
200 pull
100 easy
Main Set:
5×300 race effort (20 sec rest)
100 easy
Rest 1 minute
5×300 race effort (20 sec rest)
Cool Down:
100 easy
Bike highlights: 173 miles
I was so blessed with a great weather day on Saturday to get out for my last long ride. It started off chilly (35F), but there were no winds, so I put on all the layers and headed out. As the sun climbed, so did the temps and by midday it was nearly 70F.
Run highlights: 41.9 miles
Wednesday was my last long run before IMAZ. The fall colors are sure popping!
Strength Training: 15 minutes of core strength daily
Weekly Totals: 22 hours & 16 minutes 2×30 minutes of full body strength training
Last week was the start of the last big build before IMAZ…less than 5 weeks to race day! I consistently showed up last week, put in the work, and increased my mental + physical bandwidth. I stayed present and kept my focus on laying this brick…what can I do in this moment to make me a better athlete and human?
Quote of the week:
βYou donβt set out to build a wall. You don’t say βIβm going to build the biggest, baddest, greatest wall thatβs ever been built.β You donβt start there. You say, βIβm going to lay this brick as perfectly as a brick can be laid.β You do that every single day. And soon you have a wall.β
~Will Smith
Swim highlights: 14,300 yards
Saturday started with 5000 yards of increasing effort, which resulted in faster paces over the course of this swim.
Warm up:
200 swim
100 kick
200 drills
200 pull
Main Set: Each set of intervals should be done at a higher effort than the last set.
500 (:10)
2×400 (:15)
3×300 (:20)
4×200 (:25)
5×100 (:30)
6×50 on the 1:00
8×25 sprints (:10)
Cool Down:
300 any
Bike highlights: 80.1 miles
All of my rides were done indoors last week because of time constraints, but that meant the work was super focused and on point!
Run highlights: 33.1 miles
Wednesday I completed my long run, but my best run last week was by far on Saturday when I ran 10 miles off of a super focused, challenging bike session. The run was structured as follows:
1 mile warm up
2 miles in high zone 3
1 mile easy
2 miles in high zone 3
1 mile easy
2 miles in high zone 3
1 mile cool down
I am SO DAMN PROUD of myself for keeping my effort high during each of the 2 mile working sets. By keeping my focus on my effort, I produced results I don’t ever remember having before.
Strength Training: 15 minutes of core strength daily
Weekly Totals: 16 hours & 20 minutes 2×30 minutes of full body strength training
Last week I took some time to recover from IRONMAN 70.3 Muncie before getting back into solid training by the weekend. I am in my final big push to IMAZ…this is where the fun begins!
Quote of the week:
“The party’s just getting started. This is where the fun starts.”
~Kobe Bryant
Swim highlights: 3200 yards
The pool FINALLY reopened so we are back at masters swim! WAHOO!
Warm up:
200 swim
200 drills
4×50 (25 fast/25 easy) (5 sec rest)
Main Set:
5×100 descending (20 sec)
500 pull (try to hold same pace as last 100) (20 sec)
4×100 descending (20 sec)
400 pull (try to hold same pace as last 100) (20 sec)
3×100 descending (20 sec)
300 pull (try to hold same pace as last 100) (20 sec)
Cool Down:
200 any stroke
Bike highlights: 88.5 miles
Saturday I banked some outdoor miles…this is what Fall in Iowa looks like
Run highlights: 15.4 miles
Sunday I got to run with some miles with the family (and some additional miles with Jersey).
Strength Training: 15 minutes of core strength daily
Last week was race week for Ironman 70.3 Muncie! I went into this race much differently than I have for any other big race…I did minimal “advertising” leading into it, I was more radio silent on social media than I ever have before leading into a race, I created a race plan that scared the sh!t out of me, I was WILLING to race with the potential of blowing up, and I gave myself permission to feel possible disappointment, embarrassment, bummed for the possibility of learning SO much, feeling proud, and discovering where my edge is. I was WILLING to dabble in the unknown with no guarantees. The result…well, you’ll have to wait for the race report. π
Quote of the week:
“Race week anticipation is having belief in your race and trust in your training.”
~Vanessa Faye Foerester
Swim highlights: 6212 yards
Swimming was a hot mess last week. Our pool is still closed and the pool I was swimming in has a pipe leak, so it was very hit or miss. Thankfully I didn’t let the pool situation mess with my head and I just went with the flow.
Warm up:
300 easy with fins
10×50 drills (20 sec rest)
4×50 descend (30 sec rest)
Main Set:
4 times through:
50 Z5 (10 sec rest)
150 Z4 (30 sec rest)
Cool Down:
200 any
Bike highlights: 96.3 miles
There were a few trainer rides leading into this race and then it was time for Mojo and I to dance!
Run highlights: 19.7 miles
I had a few race week runs that went really well. Sadly I didn’t get any pics of these runs.
Strength Training: 15 minutes of core strength daily
Last week I took a step back to get a different perspective. I noticed that I was holding on to unnecessary and unhelpful expectations about where I βshouldβ be in my current training cycle and comparing my training to where I was last year at this time leading into IMAZ. Expectations are toxic. When we go into something with an expectation it adds unnecessary pressure which can increase the demands on our brain and induce anxiety. Iβm not in the same place I was last year at this time. But ya know what?!! Of course Iβm not in the same place because I have laid more bricks, gained more experience, produced a lot more sweat, and have learned SO much more in the last 365 days. My training doesnβt have to look like anyone elseβsβ¦including that of my past self. What if I am right where I need to be? What if I am in a better place this year going into IMAZ than I was last year?
Quote of the week:
“Don’t let negative and toxic people rent space in your head. Raise the rent and kick them out.”
~Robert Tew
Swim highlights: 15,002 yards
Saturday morning I set out to swim the furthest I have ever swam before…6 km (3.7 miles). Some may say, “Why?! You don’t NEED to swim that far” and they would be correct…I don’t NEED to swim that far, but I WANTED to go for it! Saturday morning was the last opportunity to swim long course in the 50 m outdoor pool for the season and I wanted to soak it all in, so I did just that! β‘οΈ
Warm up:
300 swim
200 drills
300 swim
200 drills
Main Set:
3×1500 swim at race pace effort (60 sec rest)
6×50 FAST (30 sec rest)
Cool Down:
200 any stroke
Bike highlights: 113 miles
I ended the week (and started this week) with a back to back brick session and DAMN it was amazing! I rode the same 71 mile loop followed by the same 4+ mile run off the bike both Sunday and Monday. It was a HUGE confidence builder! Sunday was so AWESOME…I didn’t think it could get any better, but Monday was spicy and oh so much better! β‘οΈ
Run highlights: 22.4 miles
Wednesday before heading out for my run, I decided ahead of time to release the unnecessary and unhelpful expectations that I had been holding onto. The resultβ¦while running, I felt lighter, more joyful, more at peace, and held more space for self trust and self confidence.
Strength Training: 15 minutes of core strength daily
Weekly Totals: 17 hours & 29 minutes 2×30 minutes of full body strength training
Last week was meh…Iβve been in a funk lately. Iβve been unsettled with the uncertainty of what our pool situation will be this fall. We are transitioning to a new facility/pool and there were some unanswered questions that fueled the uncertainty. I allowed the uncertainty to suck my Mojo from me. But, the good news is that I recognized it. Once I became aware of this, I was able to get curious with it, learn from it, and then decide how I want to proceed. I could continue to sit and wallow in this funk, but this path was not helping me achieve my goals and dreams. I decided to stop investing energy into worrying about the uncertainty of the future. Instead, I decided to direct my focus on TODAY. What can I do today (in this moment) to bring me closer to achieving my goals and dreams?
Quote of the week:
“meh = expressing a lack of interest or enthusiasm”
~Oxford dictionary
Swim highlights: 5981 yards
Saturday I had a great swim. Even though it was misting on us while we swam, it was so nice to be swimming outside. I’m soaking up every last minute of outdoor pool time that I can before we transition to a brand new indoor facility, pool, and for the first time ever…masters program!
Warm up:
300 swim with fins (20 sec rest)
300 dolphin kick with fins on your back (20 sec rest)
300 swim (20 sec rest)
4 x 50 odd fast, evens easy (20 sec rest)
4 x 100 descending (20 sec rest)
Main Set:
150 as [100easy, 50fast] (10 sec rest)
150 as [50easy, 50fast, 50easy] (10 sec rest)
150 as [50fast, 100easy] (10 sec rest)
150 Pull as [100easy, 50fast] (10 sec rest)
150 Pull as [50easy, 50fast, 50easy] (10 sec rest)
150 Pull as [50fast, 100easy] (10 sec rest)
8 x 50 Sprint (20 sec rest)
Cool Down:
200 any stroke
Bike highlights: 3.23 miles
The only bike miles I got last week were commuting miles, so no pics.
Run highlights: 9.01 miles
Thursday I got to run some miles with our niece. This was a tough run as we ran a couple of fairly large hills, but she did awesome!
Strength Training: 15 minutes of core strength daily
Weekly Totals: 5 hours & 49 minutes 30 minutes of full body strength training