2021 week 51: mixed bag

Last week was a mixed bag. There was some exercise, some work, some family time, and some holiday cheer.

Quote of the week:

“Life is a mixed bag no matter who you are.”

~unknown

Swim: 4700 yards

Thursday we got to swim with friends and family. While the swim was great, the play time in the water was the best!

It is SO important to not only do the work, but also PLAY! Oh地nd have you ever tried to coordinate a handstand with 5 people before?! That was work in its own way! 不

Bike: 0 miles

Run: 4.5 miles

Wednesday we ran after work/school and it was the perfect way to cap off the short work week.

Running into vacation with my favs!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 4 hours & 24 minutes
30 minutes of full body strength training

Attitude of Gratitude:

Post race massage to flush out the body! Thanks Nick, with Vitality Massage!
Jersey snuggles with EVERYONE…she’s even working on weaseling her way into Mimi’s heart. 弘
Happy Xmas Eve swim!
Spending some time with our baby girl! 弘
Visiting the OKC memorial on Christmas Day and sharing some history with the twins.
Xmas Day lunch on the road in Kansas.
Boxing Day lunch on the road in Texas.
Our bubble crew…Oh and my sister has a mask on because Tim didn’t put deodorant on. 不

What were your highlights from week 51 of 2021?!

2021 week 50: rest is action

Sunday marked 4 weeks post Ironman Arizona and I successfully gave my body a REALLY good break during this time. During the last 4 weeks, I swam 3 times, biked once, and ran twice. There was one strength training session, one yoga session, and zero snowshoeing. I have gone on long walks with our girls, spent time with family, supported our nieces at their sporting events, slept 9-11+ hours most nights, and rested like my upcoming races depend on it, because guess what… THEY DO! Sure, I push my limits, but I also know that in order to perform at my best, I not only have to work hard, but I also have to take some time off and rest hard (lessons we can call learn from watching our dogs…they play hard and rest hard).

Quote of the week:

“All action begins in rest…This is the ultimate truth.”

~Laozi

Swim: 5200 yards

Friday we hopped back in the pool for a happy hour swim where we played a game of roll the dice. This is such a fun way to create a workout without having to plan ahead. It is spontaneous…something most type A triathletes don’t have much of in their daily lives. 云

Fri-yay happy hour roll the dice swim was a great way to end the week and ease back into training after nearly 4 weeks off post #IronmanArizona ∴

Bike: 19.2 miles

Saturday Mojo and I reconnected after nearly 4 weeks apart. Oh how Ive missed her! It felt amazingly fantabulous awesomeness and so much more to reconnect!

We are excited to chase our dreams and see just how far we can go in 2022! #LFG ∴

Run: 3.0 miles

Sunday I took the girls for an easy run around the golf course (one of our favorite winter running locations). They had SOOOO much fun!

Even when the run feels tough, its always fun to watch the joy these two have while running! #basillovesrunning #jerserylovesrunning

Strength Training: 15 minutes of core strength daily

Weekly Totals: 6 hours & 39 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

All the snuggles!
Two peas in a pod!
Thank you to Michelle K for my Secret Santa gift! LOVE it all!
Staying safe during a tornado warning and comforting all the girls.
So grateful to have our niece join us to meet Tim’s parents for lunch on Saturday.
I’m soooo grateful she loves to snuggle!
Isabella gets lots of snuggles too!

What were your highlights from week 50 of 2021?!

2021 week 48: hello offseason

Last week was offseason week #2 so I had no swim/bike/run training until Sunday to allow my body to fully recover from Ironman Arizona before starting to train again for the 2022 season. It was full of dog walks, relaxing + dog snuggles, boosting our immune systems, supporting our twin nieces, and sleep. And now, I’m SOOOO ready for snow and offseason adventures! Mother Nature, can we please get lots of snow?!

Quote of the week:

“Champions are made in the offseason.”

~unknown

Swim: 2200 yards

Sunday I jumped back in the water, splashed around without a plan, and was reminded of how much love I have for this sport! I am forever grateful for the privilege to do what I love and have fun in the process!

2 weeks can drag on forever or go by in the blink of an eye.

2 weeks ago today I crossed the #IronmanArizona finish line. In the last 13 days I have done zero swimming, zero biking, and zero running. While I know it was good for me to take a break from what I love to allow for proper recovery, the last two weeks have felt like an eternity.

Bike: 0 miles

Run: 0 miles

Strength Training: 15 minutes of core strength daily

Weekly Totals: 2 hours & 25 minutes

Attitude of Gratitude:

I’m boosted! #getvaccinated (not up for debate…I’ll delete your comments)
“Should I stay or should I go?!” Jersey saw some animals to chase! 不
My snuggle bug! 弘
Post race massage to flush out the body! Thanks Nick, with Vitality Massage!
The girls love our neighbor…especially when she has treats! 不
Watching 7th grade basketball to support our niece…it’s fun to have them live so close to us!
Going to a swim meet to support our niece…love having them live close to us!
All the snuggles!

What were your highlights from week 48 of 2021?!

2021 week 45: taper time

I’m a bit behind in posting. Last week was my first official week of the taper. It was great to back off the training, get everything packed for our trip to Arizona, and have more time for prioritizing recovery. There were a few bumps along the way last week, but these were great bumps to overcome in preparation for race day!

Quote of the week:

“I am not afraid of storms, for I am learning how to sail my ship.”

~Louisa May Alcott

Swim: 10,200 yards

Sometimes you have to be determined to persevere NO MATTER WHAT!

Determination, adaptability, commitment, resilience, fortitude, perseverance, self belief

This is what it took to get through my last big swim before race day. About half way through, the fire alarm went off and we had to evacuate the building. I stood outside in my wet swimsuit, towel, swim cap, flip flops, and a sweatshirt in 45F temps with 40 mph winds waiting to jump back in the pool to finish my workout. Thankfully I didnt have to wait too long!

Oh地nd the workout奸ets just say Im ready for #IronmanArizona in 10 days! #LFG ∴∴∴
  • Warm up:
    • 200 swim
    • 100 kick with fins
    • 200 drills
    • 200 pull
  • Main Set:
    • Each set of intervals should get slightly faster as more effort is added:
      • 500 (10 sec rest)
      • 2×400 (15 sec rest)
      • 3×300 (20 sec rest)
      • 4×200 (25 sec rest)
      • 5×100 (30 sec rest)
      • 6×50 on 1:00
      • 8×25 sprints (10 sec rest)
  • Cool Down:
    • 300 any stroke

Bike: 84.3 miles

I had some great bike workouts to keep the legs fresh and ready for race week!

I am a 1 in 7 billion athlete. My process doesnt have to look like anyone elses. And it doesnt!

My process appears to be just right as #IronmanArizona is in 8 days and Im feeling GOOOOD! #LFG ∴∴∴

Run: 12.3 miles

Just the right amount to feel AMAZING and READY for race week!

Life isn’t about finding yourself. Life is about creating yourself. ~George Bernard Shaw

I have been working on moving away from who I think Im supposed to be and instead creating who I WANT to be and it is magical! Own your power! Be bold! Be courageously, authentically, unapologetically YOU!

11 days to #IronmanArizona #LFG ∴∴∴

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 57 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to swim, bike, and run in the same day is such a blessing!
Thank you Kyle, with Kyle’s Bikes, for blessing Mojo before the big dance!
Jersey LOVES to be wherever I am…even on my yoga mat to “help” me. 塔弘
Waiting out the fire alarm with determination to complete the workout!
Thank you Nick, with Vitality Massage, for keeping me healthy and ready to race!
Have I mentioned that Jersey LOVES to be where I am…even if it means “helping” me at work?! 塔弘
Oh yeah! Soaking up all the recovery and snuggles before we leave for Arizona. 塔弘
Her snuggles are my fav! 塔弘

What were your highlights from week 45 of 2021?!

2021 week 44: peak training + race week

Last week was my last peak training week and I got to cap it off with one of my favorite local 1/2 marathon races followed by my last big training day. Who’s ready to taper?! THIS GIRL!!

Quote of the week:

“The race always hurts. Expect it to hurt. You don’t train so it doesn’t hurt. You train so you can tolerate it.”

~unknown

Swim: 9700 yards

I had some good swims last week. Here is my Friday happy hour swim workout.

  • Warm up:
    • 200 swim
    • 200 drills
  • Main Set:
    • 4×50 descending times/increasing effort (10 sec rest)
    • 2 times through the following (second set should be harder/faster than the first set):
      • 100 (10 sec rest)
      • 200 (15 sec rest)
      • 300 (20 sec rest)
    • 100 kick with fins
    • 300 pull
  • Cool Down:
    • 200 any stroke
Got my eye on some weekend fun! ∴∴∴

Bike: 119 miles

Sunday I took my last long ride outside. How could I not since it was 65F in Iowa in November?! It may have been windy AF, but that meant I had an AMAZING tailwind when I turned around to head home.

You have very little control over where a smooth golf ball travels. Dimpled and dented golf balls travel farther and straighter than smooth golf balls. The dimples and dents are more aerodynamic, creating less drag and more lift.

Challenges give us dimples and dents, allowing us to travel farther and straighter in future storms. So when given the opportunity to be smooth or dimpled and dented, always choose the dimples and dents!

It was windy AF Sunday, but I couldnt resist riding outside in shorts and a short sleeved jersey when the temps were in the mid 60s in November in Iowa. The challenge the wind provided was just what I needed to add more dimples and dents so I can travel better on race day! #thisismykindofchallenge

14 days to #IronmanArizona #LFG ∴∴∴

Run: 34.6 miles

Saturday I got to race one of my FAVORITE local 1/2 marathons…the Hillbilly Hike 1/2 Marathon. This course is flat, fast, and fun! I started off easing into the run with a very comfortable 9:00/mile pace for the first couple of miles before kicking it up a notch to see what I could do. And what I did was absolutely AMAZING!! It “hurt” but this is exactly what I’ve been training for!! Ill get a more detailed race report up soon!!

Turn up the volume! It was race day today! ∴∴∴

Saturday was my 4th time running the Hillbilly Hike 1/2 marathon and I beat my previous course PR by almost 7 minutes! Say WUT?! Racing with joy + gratitude is definitely the way to race!

#IronmanArizona is in 15 days! #LFG ∴∴∴

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 13 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you Nick, with Vitality Massage, for keeping me in tip top shape!
Getting my recovery on with my Normatec boots.
All the snuggles! Such a great way to recover!
The fire in the sky was so gorgeous Sunday morning!
Any day I get to swim + bike + run in the same day is a good day. Any day I get to do it all staring the taper in the face is even better! Bring on the taper!

What were your highlights from week 44 of 2021?!

2021 week 42:mixtape

Last week I had to deviate a bit from my “normal” weekly schedule and mix things up as there were some family and work commitments that required some juggling. Thankfully I am self coached so it is relatively easy to move my workouts around to help balance training with family, work, and life in general. It’s like creating a mixtape to get all of your favorite songs from mixed genres on one tape! Ah…those were the days! Spotify tackles the task so much easier and much more streamlined these days. 不

Quote of the week:

“Life is a mixtape.”

~Unknown

Swim: 10,100 yards

Thursday I mixed up my effort in the water with one of my favorite swim workouts.

  • Warm up:
    • 300 swim with fins
  • Main Set:
    • 10×125 as 50 easy, 25 sprint, 50 moderate (20 sec rest)
    • 100 pull with buoy and ankle strap (no paddles)
    • 10×125 as 50 easy, 25 sprint, 50 moderate (20 sec rest)
  • Cool Down:
    • 100 any stroke
Keeping my eye on effort this morning! (See what eye did there?! 不)

Mixing up the effort helps me dial it in for race day存printing past another swimmer, knowing what the too easy effort feels like, and kicking it up a notch to maintain that moderate/harder effort for the majority of the swim portion.

Working on those mental cues: -How is my effort? -Am I extending? -Are my elbows high? -Am I kicking with purpose?

#IronmanArizona is one month away! #LFG ∴∴∴

Bike: 253 miles

Friday I took the day off work to ride my bike and attempt to get my 100 mile ride in as it appeared to be the best weather day of the weekend. I watched the weather Friday morning as I waited for the temps to climb a bit before rolling out. It was chilly (hello late October in Central Iowa), cloudy, and calm (very little winds). I got about 45 miles from home and a light drizzle started. Where was this coming from?! There was no mention of any precipitation when watching the weather this morning. By mile 50 it was no longer drizzling, but raining. I knew there would be a gas station about 7 miles up the road, so I pedaled on. I was wearing the perfect gear for the chilly temps, but not for the rain. By the time I got to the gas station, I was soaked from head to toe. My feet were SO wet + numb from the freezing temps (not only was it pouring rain on me the last 7 miles, but the temps also dropped). I knew I needed to find a way to dry them out and warm them up if I had any chance of continuing. When I got to the gas station, I looked at the radar and it was not going to let up anytime soon + I was going to be riding back into this mess the whole 50 miles home. I opted to call for a ride home and decided that I would attempt the 100 miles again on Saturday.

100 mile ride宇ake 1

Mother Nature = 1, Kecia = 0

Made it to mile 50 before Mother Nature unleashed her wrath. Hopefully this means she took her aggression out on me today so she will bless all the athletes racing this weekend with a much better attitude. (FYI…that didn’t happen. She caused IMCA to cancel.)
#tryagaintomorrow
#calmbeforethestorm

So on Saturday, I bundled up again and headed out to knock out those 100 miles. It was a much windier day, but it was dry, sunny, and warmer. This turned out to be a great decision!

100 miles宇ake 2

Kecia = 1, Mother Nature = 0

Decide匈 decided 100+ miles on the bike (+ 1 hour run off the bike) was going to be MUCH better today! I was determined to keep a positive attitude, be gritty, and to persevere! I wasnt going to let Mother Nature win. She tried to push me around a bit (hello wind), but I won this round!

I GET to do this! So much gratitude for the strength of my body + mind, the support from my #1, my safety on the open roads, the beautiful fall day, and the gorgeous fall foliage.

#IronmanArizona is 4 weeks from tomorrow! #LFG ∴∴∴

Run: 32.3 miles

I had a solid week of running, but the run that I’m the most proud of happened on Sunday after a 4000 yard swim + 27 mile bike ride with some tough intervals. My legs were already fatigued from the big workout on Saturday, so the added morning workouts put a bit more fatigue into the legs before my 14 mile run directly off the bike. Mother Nature was reminding us just how unhappy she was with how we are treating her planet (hello storms with strong winds, pouring rain, thunder + lightening), so I hopped on the treadmill. I decided to mix things up for this workout as 14 miles can be a LONG time to be on the treadmill, so after a 1 mile easy warm up, I increased the pace from low Z2 to low Z3 each mile for the next 3 miles. At mile 5, I had an easy recovery mile and then increased my pace from low Z2 to high Z3 each mile for the next 4 miles. At mile 10, I had an easy recovery mile and then increased my pace from low Z2 to high Z3 each mile for the last 4 miles, finishing strong! I felt amazing! I know I could have run many more miles mixing up the pace like this. Maybe this is something I need to remember to do on race day…

The treadmill and I became besties Sunday for my 14 mile brick run because危other Nature. ∴

#IronmanArizona is 4 weeks away! #LFG ∴∴∴

Strength Training: 15 minutes of core strength daily

Weekly Totals: 25 hours & 14 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you Nick, with Vitality Massagehttps://www.vitalityames.com/, for working out the kinks!
When a former student (who is now a principal) posts that you were her favorite teacher… #mycuprunnethover
Mixing things up this week妃oved my double run day to Tuesday instead of Wednesday. Easy am miles with the sunrise5 weeks to race day! #LFG ∴∴∴
Mixing things up this week妃oved my double run day to Tuesday instead of Wednesday. Fast/hard pm miles5 weeks to race day! #LFG ∴∴∴
So grateful for the support of my #1! He’s the best!
Solid day of swim/bike/run!

What were your highlights from week 42 of 2021?! Do you remember making mixtapes?!

2021 week 41: flexible

If you remember from week 40, I ended the week sleeping on the couch with Jersey right off the bike…I needed sleep. Well, that carried over to start the week last week. I needed sleep, so I took some time off work early in the week and slept (nearly 12 hours on Monday night and nearly 11 hours on Tuesday night), which set me up great for workouts later in the week. I know that if I continue to push myself instead of rest + sleep, I am setting myself up for failure (injury, not hitting intervals, risking over training, etc.), so I almost always listen to my body and give it the sleep it craves. I decided to be flexible in my process and re work my plan for the week to give my body the rest it was craving.

Quote of the week:

“Be clear about your goal, but be flexible about the process of achieving it.”

~Brian Tracy

Swim: 11,000 yards

Friday I had a GREAT swim after work! Not only did I put up some AMAZING paces, but I also took time to play in the water (which is something I haven’t done nearly enough of lately).

  • Warm up:
    • 200 swim
    • 200 drills
    • 4×50 descending (10 sec rest)
  • Main Set:
    • 3 times through (start hard and make each set harder/faster/stronger than the last set)
      • 100 (10 sec rest)
      • 200 (15 sec rest)
      • 300 (20 sec rest)
    • 100 kick (with fins)
    • 300 pull (with buoy, paddles, and ankle band)
  • Cool Down:
    • 200 any stroke
Lately my swims have been all business, so it was WAY past time to bring the fun factor back! Oh dont worry匈 took care of business before playing Friday! ∴

Bike: 48.9 miles

I stayed on the trainer last week for all of my bike workouts. I nailed some workouts and struggled with others, but I showed up, gave my best, and learned along the way.

Endurance efforts with surges in power to wake the legs up and fatigue them a bit before a 10 mile run off the bike! ∴

Run: 33.5 miles

Being just under 5 weeks to race day, I am ramping up the mileage and had some great runs last week. Some solo, some with my #1, and some with my favorite girls.

I GET to challenge myself and push my limits as I enter into peak training! Enjoying the process and excited to see what I can do on race day! #LFG ∴∴∴

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 7 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Petting horses after running…Why not?!
Getting all the sleep!
“Mom, make room for me!” ~Jersey
Jersey loves the Normatec Recovery boots
Doing my civic duty by voting for city council + school board at a satellite site.
I have been at a loss for words on how to accurately describe how grateful I am to represent Coeur Sports for year 8 in 2022. This is more than a team. Its a family! 弘
Getting to swim/bike/run all in one day… #happyheart 弘
So grateful that Basil loves to run and shared a few miles with me Saturday! 塔弘
So grateful that Jersey loves to run and shared a few miles with me Saturday! 塔弘
#SundayFunday included a farm ninja obstacle course, zip lines, hay rides, a corn maze, and quality time with some of my favorite peeps!
The farm ninja obstacle course was a fun challenge on Sunday!

What were your highlights from week 41 of 2021?! When you find yourself exhausted, do you give your body the sleep, rest, and recovery it needs?!

2021 week 40: not according to plan

Last week I had multiple workouts that didn’t quite go according to plan. I showed up, I gave my best, but my best didn’t allow me to “achieve success” on that day. But you know what?! That is ok! I learned a lot in the process and that learning means I didn’t fail…It actually means I succeeded…just in a different way!

Quote of the week:

“Most things don’t go exactly as planned. That’s why it is a plan…not a certainty”

~unknown

Swim: 5700 yards

Friday I did a swim that I’ve done before and is one of my favorite workouts, but it didn’t go according to plan. This is what the workout looked like:

  • Warm up:
    • 100 kick with fins
    • 100 pull with buoy, strap, and paddles
    • 100 swim
    • 4×100 descend (times should descend as effort increases) (20 sec rest)
  • Main Set:
    • 3 x 800 (30 sec rest) – start fast and make each 800 faster than the last
  • Cool Down:
    • 200 any stroke

I started my 800s strong and focused my mind on the following intentional thoughts that keep me strong throughout:

  • I set goals on purpose and with purpose.
  • I will always fight until I achieve my goal.
  • I achieve every goal I set for myself.
  • I am a strong and confident endurance swimmer.

My first 800 was strong! My second 800 was faster (averaging 2 sec/100 yards faster than the first 800)! I was super pumped to crush the third 800, but I changed my thinking before starting the third 800. Instead of focusing on those intentional thoughts that kept me strong during the first 2x800s, I focused on key body questions for each 100 yards (I focused on one question per 100 yards for each of the first 400 yards and then repeated them for the second 400 yards):

  • Am I extending my arms?
  • Are my elbows high?
  • Am I rotating?
  • Am I kicking with purpose?

Focusing on the key body questions turned out to not be the best decision as my third 800 was 6 seconds slower than my second 800. What I learned for next time is that I will keep my focus on the intentional thoughts as those definitely served me better.

While some people have entered their off season, I am in peak training好ot only putting in the physical work, but doing the mental endurance work too! #LFG ∴∴∴

Bike: 211 miles

Thursday I got to ride outside after work. It was such a glorious day! So grateful for the opportunity to still be riding outside!

Living my best life!

The end

Over the weekend, I had a double brick planned…4 hour ride + 40 minute run off the bike on both Saturday and Sunday. I took these workouts to the trainer/treadmill as I had to start early on Saturday to get to Isabella’s swim meet during early afternoon and Sunday there were rain chances on and off all day that I wanted to avoid. Saturday was a great workout, but I didn’t do the best of refueling/rehydrating/recovering afterwards as I went directly to the swim meet. This may have impacted the poor workout on Sunday. During hour 3 on the bike, my legs completely quit turning over. I tried riding in zone 1 for a bit, but just couldn’t get the legs to turn over no matter how much mental focus/energy I gave. So…instead of trying to force my legs to move when they wouldn’t, I hopped off the bike at 3 hours and 13 minutes, changed into dry clothes, downed a protein smoothie, laid down with Jersey, and immediately fell asleep.

Not all workouts go according to plan. Sometimes the legs stop turning over and no amount of mental pushing can change it存o sleep + snuggles while still sweaty will make the legs stronger for tomorrow.

Run: 28.2 miles

Wednesday I had a split run day, with 7 am miles and 8 pm miles. My #1 and I ran together in the morning at an endurance pace (so proud of him for running his longest distance since December) and I ran solo in the afternoon. While it was super humid in the morning, it was also cool with no wind, very few hills, and I was not very focused mentally. The afternoon was much the opposite…it was still humid (though less than those early am hours), but much warmer with strong winds, lots of hills, and my mental focus was on ! I was super pumped to have a much stronger run in the more challenging afternoon conditions!

Celebrating because my 8 mile pm run averaged 34 seconds per mile faster than my 7 mile am run. #LFG ∴∴∴

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 10 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to run in areas I haven’t run in a LONG time kept things fun and fresh!
Thank you Nick, with Vitality Massage Ames, for keeping me healthy so I can continue to do what I love!
Awww yeah!! Any day I get to swim/bike/run in the same day is an amazing day!
So grateful I got the opportunity to watch Isabella crush it at her swim meet!
This girl! I love her so much! Even when she kills critters and brings them to us.
So grateful for an opportunity to see + chat with friends on Saturday morning while riding!
Getting my Normatec Recovery squeeze on!

What were your highlights from week 40 of 2021?! What do you do when things don’t go according to plan?!

2021 week 38: snuggles

Last week was a super easy week to recover from the Ironman 70.3 World Championship and get back into routines at home. Oh…and how is it that I’m only 8 weeks away from Ironman Arizona?! We had an amazing trip to Utah, but it sure feels good to be home and snuggling with our girls again! We missed them and I think they missed us.

Quote of the week:

“Dog: World’s best cuddle buddy.”

~Unknown

Swim: 1200 yards

Monday we swam in Glenwood Springs, Colorado on our way home from St. George, Utah. The pool was SO big, but WAY TOO WARM for lap swimming, but it was a great travel break to get out and move a bit. The pool is fed by a natural hot spring, hence the warmer water.

1200 yards in 1,078,000 gallons of 91F water at 5761 feet elevation.

Bike: 21.9 miles

Sunday I did some intervals on the bike. It felt good to be back on the bike and in a training routine again!

Time to put the head down and dial in the Ironman training. How are we only 8 weeks out from Ironman Arizona?! #LFG ∴

Run: 4.05 miles

We have so much to learn from dogs!
They are always in this moment.
They always have fun.
They are so happy.
They play hard and rest hard.
Their unconditional love is endless.

4 family recovery miles on a beautiful morning!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 3 hours & 59 minutes
30 minutes of yoga

Attitude of Gratitude:

I definitely needed this flush of the body after that epic Ironman 70.3 World Championship race in St. George! Thanks Nick, with Vitality Massage, for getting me ready to crush this next 8 weeks going into IMAZ. Oh…and I love the new bed!
All the snuggles! I’ve missed this so much! 弘
The fire in the sky was gorgeous!
Love these two…even if I have to share my pillow with Jersey and they sometimes make it impossible to sleep. 云
This girl missed me! 弘

What were your highlights from week 38 of 2021?!

2021 week 36: bittersweet

Last week we prepped for nearly 2 weeks off from work and had loads of fun in Madison, Wisconsin around Ironman Wisconsin race weekend. Since 2010, we have been in Madison the weekend after Labor Day every year (minus last year…hello Covid) for Ironman Wisconsin. We have volunteered, raced, spectated, cheered, supported, and loved every minute of what feels like a hometown race. We are sad to see the race date change to June starting in 2022 as we will no longer be surrounded by the IMWI experience. With the Ames Triathlon on the same weekend in June, our priorities will be elsewhere. Leaving Madison this time was bittersweet. Here is a flavor of week 36!

Quote of the week:

“Life can be bittersweet, but only you control the sugar.”

~Michelle Parsons

Swim: 0 yards

Sadly I didn’t get any swimming in last week. The timing of life and the pool schedule just didn’t mix.

Bike: 109 miles

Friday we got to ride on the Ironman Wisconsin bike course. I didn’t have working batteries, so I don’t have data to show for our ride, but sometimes those are the best rides! Ride free! We had to take a detour in the first 5 miles as part of the bike course is being resurfaced. This allowed us to climb new peaks and descend into new valleys. It was a fun new challenge! Oh…and that hill climb on Kollath made Barlow feel like a vacation for those of you familiar with the Barlow climb.

Challenge yourself! The more fires you experience, the more fireproof you become!

Run: 24.8 miles

Saturday morning we ran on a large part of the IMWI run course. This is such a fun course. Running down State Street and along Lake Mendota…so many wonderful memories from racing here in years past.

Life isn’t about finding yourself. Life is about creating yourself. ~George Bernard Shaw

Creating calm, peace, gratitude, and joy along Lake Mendota Saturday morning with my fav before the excitement and whirlwind of volunteering/spectating at IMWI.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 40 minutes
30 minutes of yoga

Attitude of Gratitude:

As you have bigger goals, you have to be willing to expand on your belief for the next future version. Be clear about who you are, what you want to be, who the future you is. How does that future person act, think, feel?! PRACTICE that over and over and over! ~ Vanessa Faye Foerster

Grateful for more miles to PRACTICE how my future self acts, thinks, and feels on race day! ∴∴∴#LFG #fun #gratitude #joy
Squeeze me! Squeeze me! Normatec Recovery
Thank you Nick for working out the kinks so I can take time off work to play! Vitality Massage Ames
Getting to drink Karma Kombucha…OMG! YAAASSSSSS!!
So many shenanigans with my fav on the IMWI bike course.
Meeting up with my Coeur Sports sisters!
I have been in the change tent at Ironman Wisconsin since 2010 except for years I raced (2011, 2014, and 2016) and last year (hello Covid). See ya later Ironman Wisconsin! 歹
Ian’s pizza is a MUST when in Madison!
Sunday was bittersweet as it marks the end of a chapter. With the race moving to June in 2022, it is time to pass the Captain badge off to the next amazing Womens Change Tent Captain. 歹

What were your highlights from week 36 of 2021?!