2022 week 24: play

Last week it was great to focus on recovery, dog snuggles, play, and do what I wanted when I wanted. The freedom of not being tied to a workout schedule was amazing…for a while and then I started to get antsy. 😜

Quote of the week:

“Play is our brain’s favorite way of learning.”

~Diane Ackerman

Swim highlights: 2679 yards

I went to the pool a few times this last week with no structured workout. It was freeing and so much fun! Getting to play with friends was icing on the cake!

YAY for play time with Tim and our friend Courtney! 🥰

Bike highlights: 0 miles

There was no bike love last week and to be honest, I really missed riding. I would love to get outside and ride this week, but we went from a super cold spring to a stifling hot summer (it currently feels like 104F outside right now as I type) and I’m just not quite ready to ride outside in this extreme heat after IMDSM. We’ll see if we get a break in the temps so I can squeeze in some outdoor miles

Run highlights: 0 miles

There was no run love last week and there won’t be any this week. I have committed to myself no running for 2 weeks post IM as that will give my body a break from the pounding before starting the next training cycle.

SUP: 2.46 miles

Getting to spend time on the water is one of my absolute FAVORITE places to be!

Play time! We love the water! 🥰

Water Walking in the Lazy River: 1.0 miles

Sunday we went to the lazy river and walked both with the current and against it. It was nice to be outside getting exercise in the water and doing something other than swimming. We drug our neighbor with us and we are all so glad we went!

YAY for water walking, vitamin D, fresh air, and amazing company!

Strength Training: 15 minutes of core strength daily except Monday

Weekly Totals: 4 hours & 31 minutes

Attitude of Gratitude: What were your highlights from week 24 of 2022?!

Thank you Nick with Vitality Massage Ames for flushing out all of the IMDSM fatigue and soreness.
I am still Covid negative! I have tested 4 times in 10 days and am grateful to be healthy! 🥰
“Happy Father’s Day Dad! I caught you a squinty squirrel for your present.” ~Jersey 🥰😜
Jersey 1, squinty squirrel 0

2022 week 23: IMDSM race week + best worse case scenario

Last week was Ironman Des Moines race week and boy was it a whirlwind! It was a bit strange for me as usually we travel to Ironman races, so all of the planning and preparation is done well in advance to make sure I have everything I need for race day. Since this was a “hometown” race (being only 35 minutes away from the race venue), I opted to sleep in my own bed. This created a whole new experience leading up to the race. I’ll have a post specific to my IMDSM race, but for now, this is what race week looked like.

Wednesday morning my husband woke up with a fever, body aches, and a bad cough. He decided to stay home from work. Midday I received a text message from our 82 year old neighbor across the street (she is like family to us) that she tested positive for Covid. About 1 minute later, my husband texted me that he also tested positive for Covid. I had a complete meltdown and pity party (thankfully they texted me right before my counseling session). I am 4 days out from IMDSM…what am I going to do?! After about 15 minutes of feeling all the emotions, I went into problem solving mode with my counselor. After counseling, I called our neighbor and asked her if my husband could “move in with her” until after my race to keep me healthy. She was all on board and was glad I had asked (it was either that or I get a hotel room and move out temporarily). So my husband packed up everything he needed for the next 4 days and moved across the street. After work Wednesday, I came home to an empty house, tested negative for Covid, and continued to plan for my IM race (now having to shift my plans around for race weekend because I would be doing everything solo…taking care of our dogs, driving myself down to the race which was thankfully only 35 minutes away from home, getting all my gear post race, etc.). I ran some errands for them on Thursday and Friday, checked in to the IM race, did some race week workouts, made them meals and did literal door dashes (setting the food outside, ringing the doorbell and dashing back across the street), got all my gear together for IM, and tried to relax and reduce my anxiety as much as possible. Saturday morning I still tested negative for Covid, so I took all my gear down to transition and continued to relax and door dash. Having my husband live with our neighbor was the best worse case scenario and I am so grateful to the both of them for making it work!

Sunday was race day. My anxiety was a bit high going to the race as this was my first IM race without my husband (either racing it with me or being there to support me), but I kept reminding myself that I have done this before and know what to do. Lay this brick! I have so many things to be proud of through all of this, but I’ll save all of the race day stuff for another post.

As of Tuesday morning, my husband has moved back home + returned to work and I am still Covid negative. 🤩

Quote of the week:

“This was the best worse case scenario.”


Swim highlights: 7421 yards

Tuesday I did a pre-race swim to practice varying my pace like I might have to do on race day to get around other athletes.

  • Warm up:
    • 300 warm up
    • 4 x 50 drills (choice)
    • 4 x 100 descends (20 sec rest)
  • Main Set:
    • 100 easy
    • 800 as 200 SURGE, 200 steady, 400 race pace by feel
    • 30 sec rest
    • 4 x 50 kick hard (20 sec rest)
  • Cool Down:
    • 100 easy
Raise your hands if your ready for race day!!

5 days until #IMDSM #LFG ⚡️

Bike highlights: 163 miles

I had a few indoor bike workouts to make sure the system was a go and my HR was where it needed to be before racing. I didn’t get any pics from before race day on the bike, so you’ll just have to wait for the race day pics in my race report.

Run highlights: 33.4 miles

After a few shake out runs, the body was ready to race!

The universe is reminding me to be PRESENT. Don’t waste energy wishing for a different past or worrying about the future. Stay focused and PRESENT in THIS moment as you lay THIS brick! ⚡️
4 days until #IMDSM #LFG ⚡️

Strength Training: 15 minutes of core strength daily except race morning

Weekly Totals: 20 hours & 19 minutes

Attitude of Gratitude: What were your highlights from week 23 of 2022?!

So grateful to Nick with Vitality Massage Ames to get me race ready!
The dogs love to play in the water, so we started teaching them to jump off the dock this week!
So grateful for meeting Mike Reilly at IMDSM athlete check in and that he is supporting the Ames Triathlon. If you haven’t registered for it yet, get on it TODAY!
All checked in and ready to race! #LFG ⚡️
All the gear is ready for race day!
Getting to meet up with my Coeur Sports teammates on Saturday before the race was exactly what I needed to help calm the anxiety!
Mojo is racked and ready to go!
Getting my pre-race squeeze on from Normatec Recovery
Still Covid NEGATIVE!! 🥳

2022 week 22: tapering like a pro

How on earth is it already IMDSM race week?!?!?! Last week I tapered like a pro…lowering my volume with bits of intensity popped in to keep the body sharp and race ready!

Quote of the week:

“Taper like a pro…keep the body sharp, get lots of rest, fuel and hydrate well, relax, and enjoy your “extra” time.”


Swim highlights: 13,593 yards

Thursday I had my last long swim (5000m) and was SO DAMN HAPPY to be swimming outdoors in the 50m pool that I didn’t even care that the air temp was 48F and the water temp was 68F. I mean, yes it was chilly, but totally tolerable.

  • Warm up:
    • 200 swim
    • 100 kick
    • 200 drills
    • 200 pull
  • Main Set: Each set of intervals should get slightly faster in pacing than the last set.
    • 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 the minute
    • 4×50 sprint (10 sec rest)…in a 25 yard or meter pool, this would have been 8×25 sprints
  • Cool Down:
    • 300 any stroke
Last long swim before #IMDSM is in the bank! It is SO awesome to be back swimming in the outdoor 50m pool! • I am R E A D Y to toe the start line of IM #9 and test my physical, mental, and emotional fitness + endurance!

10 days until #IMDSM race day! #LFG ⚡️

Bike highlights: 68.3 miles

All of my bike miles were indoors last week and I got to put in my last brick session on Saturday before the big dance!

I am right where I’m supposed to be and just 8 days away from #IMDSM race day! #LFG ⚡️

Run highlights: 9.17 miles

Wednesday was Global Running Day, which was perfectly timed with my split run day. Five easy family miles to start the day and 2 speedy miles to end the day.

On this Global Running Day, I GOT to run twice today…am endurance miles and pm speedy miles. I’m incredibly grateful for the community, freedom, therapy, self confidence, mental fortitude, joy, and so much more that running has brought into my life. ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 58 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 22 of 2022?!

Snuggles and a good book during the taper…YES PLEASE! 🐶🥰
Thank you to Nick with Vitality Massage Ames for flushing out all of the peak training and Oly racing to help get me ready to race IMDSM!
Look at what is open! Our favorite place to swim!
Sooo grateful to get to spend the morning cheering on our niece, Isabella, in her first swim meet in a 50m pool!
Dog walks FTW! 🐶🥰
Snuggles and Squeezes! 🐶🥰 Normatec Recovery boots are the best!
There are two pups here who weren’t impressed with the storms and wanted all the snuggles and reassurance we could provide.

2022 week 21: race week

Last week I had my first triathlon of 2022 and was SO excited + ready to toe the start line of a triathlon! The Clear Lake Olympic Triathlon was a good test of my fitness before IMDSM race day! I’ll have more on that race in it’s own post coming soon!

Quote of the week:

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before.”

~Bonnie Blair

Swim highlights: 6500 yards

Tuesday I did a 1000 yard time trial focusing on my effort and laying one more brick in the foundation for IMDSM coming up in just over a week.

  • Warm up:
    • 400 swim
    • 8×50 easy down, strong/fast back (15 sec rest)
  • Main Set:
    • 1 min rest
    • 1000 time trial (20 sec rest)
    • 100 easy (20 sec rest)
    • 5×100 at IM effort (20 sec rest)
  • Cool Down:
    • 200 any stroke
Proud of my execution and effort for my 1000 TT while carrying LOTS of fatigue from peak IM training.

Bike highlights: 143 miles

My favorite bike from last week was during the Clear Lake Triathlon. Let’s just say that I am SO DAMN PROUD of how I executed the day in the conditions we were given. Sadly, I don’t have any pics of me riding last week.

Run highlights: 28.6 miles

Wednesday I had a double run day with both runs on the treadmill as the weather wasn’t super cooperative (we had thunderstorms on and off throughout the day and I am not one to be out in lightening if it’s preventable). These runs were kept at an easy pace allowing me to kick it up a notch (or two or three) at the Clear Lake Triathlon on Saturday. Making sure to keep the easy days easy allows you to go hard on the hard days…aka race day! Sadly I don’t have any pics of me running last week.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 29 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 21 of 2022?!

Thank you Kyle with Kyle’s Bikes for giving Mojo your race blessing!
All the SBR love in one day!
There is beauty even in the midst of the storm.
Squeezes and Snuggles 🐶🥰
Look at that blue sky and sunshine! Vitamin D for the win!
Getting to meet up with some Coeur Sports sisters, race, and test the fitness for IMDSM was SO MUCH FUN!
I GOT to play Saturday at Tri Clear Lake and do a little speed work in the midst of IRONMAN training. I’m SO DAMN PROUD of my effort, my execution, and my mental endurance.

2 weeks to IMDSM #LFG ⚡️

2022 week 20: spectacular views from the peak

Last week was the pinnacle of my training for IMDSM. While it doesn’t exactly feel like I’m tapering just yet, it is nice to see less volume on the calendar for this week. That view after you reach the peak and can see out over everything is so spectacular! Now it’s time to gradually back off the training, stay healthy, and let my body soak up all of this training so I can make a massive withdrawal in 3 weeks! ⚡️

Quote of the week:

“The best view comes after the hardest climb.”


Swim highlights: 12,700 yards

My swims last week felt a bit on the sluggish side, but that is kind of to be expected as I was/am carrying a lot of fatigue. We’ll see how the swim feels in the coming weeks as I start to shed the fatigue in preparation for IMDSM race day!

  • Warm up:
    • 300 kick w/ fins (20 sec rest)
    • 300 pull (20 sec rest)
    • 300 swim (20 sec rest)
    • 4×100 descending (20 sec rest)
  • Main Set:
    • 2×800 Z4 effort (30 sec rest)
    • 400 Z4 effort (30 sec rest)
  • Cool Down:
    • 100 any stroke
Peek-a-boo…it’s peak week for #IMDSM with all the feels (hunger, excitement, hunger, exhaustion, hunger, pride, hunger, joy, hunger, readiness, hunger…did I mention hunger?! 😜) #LFG ⚡️

Bike highlights: 167 miles

Sunday I got to preview a large portion of the IMDSM bike course with my Coeur Sports sista, Michelle! What a day! It started off with 36F windchills and slowly climbed to a high temp of 66F throughout the day. And boy was it windy, but the blue skies, sunshine, and smiles for miles made it all worth it!

Any day on two wheels and the open roads is a great day! Sunday I had the privilege of previewing a large portion of the #IMDSM bike course with Michelle ⚡️

3 weeks ‘til IMDSM! #LFG ⚡️

Run highlights: 41.4 miles

Wednesday I did my last long run. I felt strong and even felt that I could have ran a few more miles when I was done. This is a great feeling and a solid boost of confidence going into the taper!

I am R E A D Y to test my limits as I continue to create my next level! Awww yeah! #LFG ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 23 hours & 34 minutes
2×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude: What were your highlights from week 20 of 2022?!

Starting peak week off right with a massage from Nick at Vitality Massage Ames!
All of the SBR!!!
Open water swim season is here!! 🐶🥰
Miles with our baby girl…she loves running SO much! 🐶🥰
Homemade pizza on the grill is the best!
And that’s a wrap on the really big training. Now to taper…even though it doesn’t feel like it yet.
So incredibly grateful for the massive support from Tim on Sunday as he drove the IMDSM bike course leap frogging us, made sure we didn’t miss a turn, carried extra water + nutrition, and stored all of the extra layers we had to shed as the temp climbed from 36F to 66F throughout the ride. He’s the BEST! 🥰
Thank you Normatec for all of the good squeezes!
We had some tired girls (including our neighbor dog…look closely) after a big weekend! 🐶🥰

2022 week 18: peaking in progress

Last week began the last big push into IRONMAN Des Moines. We are just under 5 weeks away, which doesn’t seem possible since this spring has been uncooperative to get outside much for training. Thankfully I think we may have hit a turning point in our weather during this last week…just in time for the final push to IMDSM race day!

Quote of the week:

“I am in progress of being the human and athlete I am becoming.”


Swim highlights: 12,750 yards

I had some good swims last week, with Monday’s swim being the largest swim of the week. Ya know when you’re 5 weeks out from Ironman, in peak training, always hungry, tired, and don’t know which direction you’re going most of the time as you juggle all the things?! Yep…that’s where I’m at.

I don’t know whether I’m coming or going, which has me swimming into lane lines. 😜
  • Warm up:
    • 400 easy swim
    • 300 pull
    • 300 as 25 drill/25free
    • 300 build by 100
  • Main Set:
    • 4 Rounds of:
      • 200 Fast (20 sec rest)
      • 150 Moderate (20 sec rest)
      • 100 Fast (20 sec rest)
      • 50 Moderate (20 sec rest)
      • 100 EZEZ (20 sec rest)
  • Cool Down:
    • 100
    • 200 any stroke

Bike highlights: 158 miles

Saturday we FINALLY had some decent weather to get outside and ride. With 5 weeks to IMDSM I’m SO grateful to be healthy, able, and fit enough to be able to make some big deposits in the bank! And I’m even more grateful to finally get outside on two wheels with blue skies, sunshine, warmer temps, and the freedom of the open roads. Oh…and the wind was an added bonus…both a bit challenging and loads of fun!! LET’S GOOO!! ⚡️

Even the wind couldn’t wipe this smile off my face for 105 miles. I’ve said it before and I’ll say it again…I’ll never take riding outdoors for granted. (and look at all of that salt on my face + jersey 😳)

Run highlights: 26.7 miles

Wednesday was a nice day for a long run, focusing on covering one mile at a time.

Making deposits in the bank one dollar at a time. So grateful for one of the nicest days we’ve had in a long time + Jersey running some miles with me! ⚡️💛💙

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 32 minutes
3×30 minutes of full body strength training
3×30 minutes of yoga

Attitude of Gratitude:

Getting to cheer Laylah on during the last track meet on Monday, which was cancelled right after this event due to cold, rainy weather.
Thank you Nick! I attribute my healthy body in part to you and the wonderful work you do!
I love a day that has all the swim, bike, run love!
Jersey is determined to help Laylah with her homework, but finds this particular assignment boring. 🤣😜
Getting snuggles from Basil during thunderstorms on Sunday. She HATES storms, so snuggles are a must in her mind. 🐶🥰

What were your highlights from week 18 of 2022?!

2022 week 16: speed bump during race week

Last week was race week! Sadly I hit a massive speed bump in the road early in the week that derailed me for the majority of last week. Mentally I was in a funk, but thankfully race day was a turning point for me.

Quote of the week:

“When life’s road has pot holes and speed bumps…it makes you a better driver.”


Swim highlights: 0 yards

I hit a mental road block last week with the swim. I am so disgusted with our pool situation that I just couldn’t force myself to go swim.

Bike highlights: 0 miles

I had big bike plans for the week, but my body and mind had other ideas.

Run highlights: 14.1 miles

I got to race for the first time in 2022. I will have a full race report soon, but for now, just know it was a tough day, which I am SO grateful for!

Sunday was my first race of 2022. The Drake 1/2 Marathon had loads of discomfort, burning in my legs, a pounding heart, heavy breathing, salty sweat in my eyes, exhaustion, emotional discomfort, challenges, learning, and growing, AND you know what?! I’m S O D A M N P R O U D of experiencing all of it because all of this helps me create the best version of myself! I am here for it! #LFG ⚡️

Strength Training: 15 minutes of core strength daily
30 minutes of yoga

Weekly Totals: 4 hours & 26 minutes

Attitude of Gratitude:

Thank you, Nick with Vitality Massage for getting me race ready!
So much love! 🐶🥰
Walking with my sister’s dog and trying to get them more acclimated to each other (Jersey is afraid of Jasmine).
Hanging out where it is safe during a storm with rotations overhead.
Recovery at its finest thanks to my Normatec Recovery boots.

What were your highlights from week 16 of 2022?!

2022 week 12: try something new

Last week I stirred the pot and tried a few new things. This keeps things fun, interesting, exciting, and challenging. It allows me to live in my core values (GROWTH and COURAGE) and it lets the scientist side of me experiment a little.

Quote of the week:

“Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.”


Swim highlights: 9100 yards

I tried a new (to me) swim workout Tuesday morning (thank you Jess Smith) that challenged me in new and exciting ways. Just because it was challenging doesn’t mean I didn’t learn some things in the process.


  1. I faded in my second set…I have work to do for next time
  2. Intentional thinking works…which I’ve known for a while now
  3. Trying something new may fuel some doubts and stir up some negative thoughts, but moving through those thoughts + feelings gets me closer to achieving my big, bold, next level goal ⚡️ #LFG
What are you doing today to elevate your tomorrow? ⚡️

I decided ahead of time to plant my feet firmly on the ground when my alarm went off and start my day by aligning my actions with my core values…GROWTH and COURAGE. I am in the process of creating my next level and to do so, I must show up as the best version of myself, give my best effort physically + mentally + emotionally, and stay present + focused in this moment.
  • Warm up:
    • 300 swim (20 sec rest)
    • 2×150 PB (20 sec rest)
    • 2×50 kick with fins (30 sec rest)
  • Main Set:
    • 2 rounds: (1 swim, 1 pull…oops I did them both as swim 🤪)
      • 200 swim moderate (20 sec rest)
      • 2×100 fast on (10 sec rest)
      • 200 mod on (20 sec rest)
      • 2×100 fast on (10 sec rest)
      • 100 EZ on (20 sec rest)
      • 400 BEST EFFORT
      • 100 EZ

Bike highlights: 124 miles & 10,581 feet of elevation gain (30,837 feet of elevation gain so far in March)

While Mother Nature gave us a tease with nice spring weather on Monday, that didn’t last. By Wednesday, we were back to winter temps + snow flurries, which means I was back in the courage cave doing the work. Speaking of trying something new, I decided to try a new brick workout last week and yikes was it a doozy!


  • 90 minute bike: Stair Stepper #1
    • 20 min warmup – building from 50% to 75% of FTP (or building to about 70% PE)
    • 3 min easy 40% FTP (<50% PE)
    • 3 rounds:
      • 20 seconds 120% FTP (>95% PE)
      • 40 seconds easy 40% FTP (<50% PE)
    • 3 min easy 40% FTP (<50% PE)
    • 4 rounds:
      • 2 min strong (105% FTP or 85% PE)
      • 1 min easy easy (40% FTP or <50% PE)
      • 2 min stronger (110% FTP or 90% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 2min even stronger (115% FTP or 95% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 2min best effort (120% FTP or 95+% PE)
      • 1min easy easy (40% FTP or <50% PE)
      • 3min recovery (40% FTP or <50% PE)
      • *Last round does not have the 3 minute recovery
    • 4min full recovery (40% FTP or <50% PE)
  • 25 minute EZ run
  • 90 minute bike: Stair Stepper #2 (repeat above bike workout)
  • 45 minute run in Z2/3
Have you ever looked at your workout for the day which was something you’ve never done before and immediately thought “WTF?! Who does my coach think I am?! This is SO FAR out of my league! There’s no way I’m going to be able to do this!” (Only to remember that you are self coached. 🤪)

I went in to this unconventional, crazy, challenging, scary workout with an open mind, Incorporated intentional thoughts, put forth my best effort, and didn’t let my doubt be a problem. Did I execute the workout perfectly and as planned?! HELL NO! But I definitely surpassed my expectations and surprised the shit out of myself! ⚡️

Some might think I “failed” because I didn’t execute the workout perfectly and as planned, BUT from my vantage point, I definitely didn’t fail because I learned some things!

1. Doubt is only a problem if you make it a problem
2. Don’t count yourself out before you even try…you may just surprise yourself, so be open and willing to do so
3. Intentional thoughts work…which I’ve known for a while
4. The belief my coach has in me is 💯 which means the belief I have in myself is 💯 And. That. Is. EVERYTHING! #sodamnproud #LFG⚡️

Run highlights: 32.3 miles

I had a long run (16 miles) on the schedule for the weekend and I decided to try something different by doing a short bike ride with intervals before it to fatigue the legs a bit. In the past I have just set out on my long run, but I want to train my legs to run long fatigued (as they will be after a 2.4 mile swim + 112 mile bike on race day), so they are stronger on race day. As a result, I am training my legs differently this go round by doing a shorter bike workout with intervals before my long runs. This was the first of what will likely be many.


  1. My legs were warmed up from the ride, so I didn’t have to ease into the run as much as I do when running “cold” and I was able to settle into a comfortable pace right away
  2. Lay this brick…focusing on the present moment and the mile I was in prevented me from getting overwhelmed and swallowed up by the negative thoughts that can run through my head when I spend too much energy focusing on the big picture
  3. Doubt is not a problem (are you sensing a theme yet)…I was doubting how my legs would hold up after putting out some solid Z5 intervals on the bike, but since my last 8 miles were on average 17 seconds per mile faster than my first 8 miles there was clearly no reason for doubt to be a problem (and it wasn’t)
Laying one brick at a time by staying present and focused in the mile I’m in. ⚡️

Grateful for:
-miles with my girls 🐶
-sunshine ☀️
-fresh air
-16+ miles on two feet (after a swim + bike) 🏊🏻‍♀️🚴🏻🏃🏻‍♀️
-so much joy 💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 8 minutes
3×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

What can you do in this moment?

Climbing out of the darkness and into the light one step at a time by staying focused and present in this moment. 💙💛
Thank you, Nick with Vitality Massage for keeping me healthy and active!
So grateful to GET the opportunity to swim, bike, and run in the same day!
Session priming is where it’s at! When you take the time to mentally prepare for the work to come, anything is possible!
And with that, I’ve made to the top of Mt. Everest!

My goal was to climb to the top of Mt. Everest (29,029 feet of elevation) during the month of March on the bike. Saturday I surpassed that elevation goal and it isn’t even the end of the month yet.

30,450 feet and I’m still climbing! #LFG ⚡️
Grateful we get to spend time with these two + get them new running shoes for track…Isabella didn’t want her picture taken.🤪
Jersey got to go to the running shoe store and snuggle with her people in the sun. 🥰
Putting in the work and enjoying the process.
Getting my Normatec Recovery squeeze on!
After running, we snuggle! 🥰

What were your highlights from week 12 of 2022?! Do you stick with conventional training methods or do you try new things and experiment to see what works for you?!

2022 week 11: rough week

To say last week was rough would be an understatement. Sitting with thoughts and feelings from the trauma of my childhood sexual abuse, processing those thoughts and feelings, and moving through them is HARD! BUT hard is what is needed to stay true to my core values…GROWTH and COURAGE. Avoiding those thoughts and feelings doesn’t make anything better, so I’m choosing the hard route.

Quote of the week:

“It’s been a rough week, but I didn’t need bail money and I don’t have a body count, so it could have been worse.”


Swim highlights: 0 yards

Getting to the pool last week just didn’t happen, but I have turned things around and have been there already this week.

Bike highlights: 101 miles & 3724 feet of elevation (20,256 feet of elevation toward my Everest Challenge)

I had my first outdoor ride of 2022 in BEAUTIFUL spring weather on Sunday, which was exactly 4 months post IMAZ. It felt SO great to be riding outside with the sun shining on my back, the wind in my face, and the freedom of the open roads!

My brain had me in a downward spiral, but thankfully I was able to start turning things around Sunday. I was reminded to stay present and focus on this moment, to do the work for me (and not because I think it’s what others want me to do), and to remain true to my core values. Getting outside in nature for the first longish ride of the year also helped me turn the corner…fresh air, sunshine, upper 60s, the challenge of a headwind, the freedom of the open roads, and the joy of flying with the tailwind all brought a massive smile to my face, heart, soul, and brain. I haven’t done a 180 just yet, but I’m getting there one moment at a time! #keepingitreal #mentalhealthawareness #removethestigma

Run highlights: 0 miles

There wasn’t any running last week. While I was supposed to have run a 1/2 marathon on Saturday, I just didn’t have the energy to do so. As a result, I opted for more sleep and decided to not race.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 8 hours & 19 minutes
30 minutes of full body strength training

Attitude of Gratitude:

Spring is in the air! The snow is melting, the temps are climbing a bit, and Jersey loves to roll around in the grass again. 🥰
Thank you Nick, with Vitality Massage, for loosening up those tight muscles and getting the kinks out!
Such a beautiful day for a walk with these two! 🥰
Bluebird skies, sunshine, warm temps, no wind…YES PLEASE!
Can’t get enough snuggles! 🥰
“Mama, I just can’t get enough of your love!” ~Jersey 🥰
Ummm…sushi FTW!!
A great read to help overcome anxiety and fear.
Hello cheap gas! This was 32 cents cheaper than the gas where we live. #willdriveforcheapgas
Sunshine, shorts, and snuggles outside…yessss please!! 🥰

What were your highlights from week 11 of 2022?!

2022 week 9: celebrate joy

Things feel heavy right now and many are hurting (dehumanizing trans laws, the invasion of Ukraine, deadly tornadoes in our area, mental illness, cancer, etc.), but we still need to take time to celebrate those moments that bring us joy and connection in ourselves and to others. The world needs more joy, so let’s spread more joy. 💛

Quote of the week:

“A good life is a collection of happy moments.”

~Denis Waitley

Swim highlights: 7300 yards

Sunday my brain wanted to stay in the comfort zone… ”you have put in some tough sessions the last couple of days, so you don’t really need to do your fast 100s as hard as you can. It’s ok to give yourself a break today.”

Good thing I was on to my pesky brain trying to convince me to micro quit. Instead I turned the potential for this micro quit into a micro commitment and crushed those fast 100s. My pesky brain was wrong…I didn’t need to give myself a break after all! ⚡️

I’m pushing past my growth edge. I continue to show up, catch my brain trying to keep me in the comfort zone, and decide that my comfort zone isn’t where I want to be to grow and achieve my goals. ⚡️

I am open and willing to surprise myself! ⚡️
  • Warm up:
    • 400 warm up
  • Main Set:
    • 4 sets of:
      • 400 pull
      • 100 FAST
  • Cool Down:
    • 200 any stroke

Bike highlights: 59.0 miles & 4986 feet elevation gain

I have decided to take on an Everest Challenge…the goal is to climb 29,029 feet of elevation over the month of March. So to kick off this Everest Challenge, I did an FTP Test last week so that I am working with my current fitness level.

Friday I had a 6 watt increase in my FTP (with help from my Breakthru Coeur Sports kit)! I guess it’s time to work harder now on the bike. 🤪

Run highlights: 10.7 miles

Wednesday was a beautiful day to run outside with the fam! We definitely enjoyed the springlike weather!

It definitely felt like spring in #iowa Wednesday! 💛 So grateful for family, miles, sunshine, warm temps, fresh air, and lots of joy! 💙 Oh, and don’t worry…if you have some jealousy because of our weather it changed and returned to “normal” Thursday. 🤪

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 23 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Recovery is always better with a massage from Nick with Vitality Massage.
Happy 3rd birthday baby girl!
“All you need is love!”
This little girl loves her snuggles!

What were your highlights from week 9 of 2022?! What are you celebrating from last week?! What brought you joy last week?!