2023 week 15: growing my tree

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

Keeping my focus on growing my tree to maturity with good light, water, fertilizer, and lots of love. 💙⚡️

Bike highlights: 56 miles

First outdoor ride of the season is in the books! It felt SO AMAZING to be riding on the open roads in the fresh air, sunshine, and spring temps with my fave by my side! 💙⚡️

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

Weekly Totals: 6 hours & 20 minutes

Attitude of Gratitude:

Some much needed decompression.
The spring colors are popping up!
It was hot enough for pool time! Temps were near 90F for most of the week, but don’t worry…Mother Nature blessed us with more snow on Sunday. 🤦🏻‍♀️
I love my snuggle time! 🐶🥰
And Jersey loves her snuggle time too!! 🐶🥰
Getting some squeeze time from my Hyperice Normatec boots! 🥰

What are you highlights from week 15 of 2023?

2023 week 5: ready, set, STOP

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).

I could have stayed in bed for a bit longer…

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

Attitude of Gratitude:

Mom, can I help you do strength training? 🐶🥰
Sundogs 🥰
Monday massage + snuggle time! 💙🐶🥰
These two have bonded so much more after losing their sister last month.🐶🥰
This 1000 piece puzzle looks a bit different than the picture on the box.
Negative!
All the snuggles while I was sick.
I had to do something with my brain while sick, so…I completed this 750 piece puzzle in one day.
Hibernation mode activated with these cold temps! 💙🐶🥰

What are you highlights from week 5 of 2023?

2022 week 51: merry everything and happy always

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.

Merry everything and happy always!

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.

“It’s not the achievement of the goal that is the greatest reward, it is who you become by pushing yourself past your greatest challenges.” ~unknown

Thursday’s workout was properly named “Die Hard”. While I didn’t die, it was so hard. 🤣 I am proud of pushing myself, who I am becoming in the process, and nailing these challenging intervals. ⚡️ Oh…and I had to bring a bit of warmth to this workout with the Coeur Sports Kona kit since the windchill was -39F outside.

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)! 🥰

With the impending storm, Tuesday was the last time we saw the sun before we started to get more daylight, so we had to get out in the fresh air + sunshine. The -4F windchills were balmy compared to what was ahead for the remainder of the week. 💙🥶

Strength Training: 15 minutes of core strength daily
3×30 minutes full body strength

Weekly Totals: 10 hours & 7 minutes

Attitude of Gratitude:

I got to walk on campus during a light snowfall on Monday.
So grateful for a flush of the body by the best in the business!
This one knows exactly what to do when the windchill is -39F outside. 🐶🥰
After a few days of this, the -1F windchill felt amazing!
Isabella got us matching banana running shorts for Christmas…hers are on the way so we can all wear them at the same race this summer! 🥰
Family! 🥰
So grateful that these two live close enough that we could get together when Mother Nature presented us with some gnarly winter weather.

What were your highlights from week 51 of 2022?!

2022 week 48: rest

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.

Holiday fun run on campus with this crew!!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 4 hours & 53 minutes

Attitude of Gratitude:

Keeping me calm during my massage. 🐶🥰
All the snuggles! 🐶🥰
This girl loves her snuggles! 🐶🥰
Boom!! So proud of this one!! She helped her team get the W!!
I have a new steed and am so excited to get her built!!
LOTS of love!! 🐶🥰
Tuba Christmas
Can’t get enough of this!! 🐶🥰

What were your highlights from week 48 of 2022?!

2022 week 43: the summit

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! ⚡️

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
Do you let the data tell you how successful your workout was?

Friday morning I had a 5000 yard swim with 4000 of it at high effort. While swimming I stayed mentally and physically connected to giving my best effort. I was intentionally focused and present and I was damn proud of all of this.

Then I got out of the pool and looked at the data for those high effort, focused, and present yards…my paces were slower than they were two weeks ago when I did the same workout.

I could have let the data tell me that I’m losing speed and I didn’t work as hard as it felt. Instead, I chose to trust myself, my training, and my process. This is what I know for sure:
⚡️ My effort was high
⚡️ I was focused and present
⚡️ I am carrying SO much fatigue right now (hello peak Ironman training)
⚡️ I will shed this fatigue in the days going into race day
⚡️ I will be even faster than I was two weeks ago when I shed this fatigue
⚡️ I am right where I need to be
⚡️ The data doesn’t tell the WHOLE story
⚡️ I’m creating something I’ve never had before

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.

How it started…Actually I had already shed my stocking hat, wind vest, and gloves at this point.
How it ended… I’m the luckiest person to have such an amazingly supportive spouse! Thanks, Tim, for meeting me to pick up all the layers as the temps climbed during my last big training day before #IMAZ in 3 weeks! 💙💛

Run highlights: 41.9 miles

Wednesday was my last long run before IMAZ. The fall colors are sure popping!

You get to decide your journey.

You control the power you give your dreams.

Your daily decisions determine your destiny.

What decisions are you making today to give power to your dreams?

Strength Training: 15 minutes of core strength daily

Weekly Totals: 22 hours & 16 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

Thanks to Kyle for giving Mojo his blessing for a solid race day at IMAZ!
Jersey loves massage day…she gets the snuggles and keeps me relaxed so that Nick can really work out the kinks! 🥰🐶
Getting my squeeze on! Thanks Normatec Recovery for keeping me in peak shape
A FULL day of swim, bike, run! I am so grateful for a strong + healthy body!
So proud of Isabella for giving her best on a day where she wasn’t feeling the best.

What were your highlights from week 43 of 2022?!

2022 week 41: lay this brick

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:

“You don’t set out to build a wall. You don’t say ‘I’m going to build the biggest, baddest, greatest wall that’s ever been built.’ You don’t start there. You say, ‘I’m going to lay this brick as perfectly as a brick can be laid.’ You do that every single day. And soon you have a wall.”

~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
Focus on the effort!
Focus on the effort!
Focus on the effort!

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!

Lay this brick!

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.

Keep the effort high!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 16 hours & 20 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

This was a much needed release of tension going into this last build.
Getting to cheer this one on all season has been a joy!
It has been fun to watch this one go from serving underhand to consistently serving overhand throughout the season. She has also stepped up her game this season by being more aggressive as she goes after the ball. Way to end the season with a W Laylah! #proudaunt
All the snuggles! 🥰🐶
Thank you science! Vaxxed for the flu!
Snuggles + squeezes! 🥰🐶
It’s been a while since I’ve had swim/bike/run training all in one day!
So much fun to watch this one make huge strides (see what I did there 😜) this year in XC! She has become a stronger, more confident, and faster runner. Her season PR is 14:45 for 2 miles, which is nearly 3 minutes faster than her PR last year. So proud of her for also receiving the “dedication award” from her XC coaches for showing up to every practice, being coachable, and supporting her teammates. #proudaunt

What were your highlights from week 41 of 2022?!

2022 week 40: where the fun starts

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
This is a happy group of masters swimmers!

Bike highlights: 88.5 miles

Saturday I banked some outdoor miles…this is what Fall in Iowa looks like

How it started: 38F and windy AF with all the layers
In the middle: 50F and windy AF shed some layers (thanks to my fave for coming to pick up all the clothes)
How it ended: 60F and windy AF down to the basics

Run highlights: 15.4 miles

Sunday I got to run with some miles with the family (and some additional miles with Jersey).

Sunday long run family style with all the hills was a great start to the day…even if it was a bit brisk. 💙

Strength Training: 15 minutes of core strength daily

Weekly Totals: 10 hours & 30 minutes

Attitude of Gratitude:

Sunrise is my favorite time of day!
Thank you science! Covid bivalent boosted!
Sunrise is still my favorite time of day!
So much fun to watch this one make huge strides (see what I did there 😜) this year in XC!
Grateful for some good running weather and a quick work break to stretch the legs!
I have the BEST support crew around! Thank you for coming to pick up all the layers so I didn’t have to carry them on the bike with me.
Love these two…even if they aren’t super cooperative at picture time. 😜
Making the time to recover is key! Thanks Normatec for the squeeze!

What were your highlights from week 40 of 2022?!

2022 week 39: race week

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. 😜

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
Swimming in Champaign, IL on our way to the race was a great way to break up the drive and get a swim in.

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!

Mojo is ready 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

Weekly Totals: 11 hours & 41 minutes

Attitude of Gratitude:

This unfiltered sunrise was 😍
Cheering this one on at her XC meet and smashing her previous PR was SO much fun!
Thanks to Nick with Vitality Massage for getting me race ready!
The rising sun is always so magnificent!
Thanks to Normatec for my pre-race squeeze!
My focus for race day…SO GRATEFUL that I get to do this sport!
So grateful for help changing our flat tire on race morning before the race even started!

What were your highlights from week 39 of 2022?!

2022 week 35: expectations are toxic

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 “should” 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. I’m not in the same place I was last year at this time. But ya know what?!! Of course I’m 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 doesn’t have to look like anyone else’s…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! ⚡️

  • 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
I wanted to challenge myself in a new way! #LFG ⚡️

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! ⚡️

I am right where I’m supposed to be! 💙💛

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 result…while running, I felt lighter, more joyful, more at peace, and held more space for self trust and self confidence.

I AM meeting myself where I’m at and I AM right where I need to be! ⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 29 minutes
2×30 minutes of full body strength training

Attitude of Gratitude:

These two LOVE their snuggles…especially at bed time! 🐶🥰
We got to see the new pool and facility we will be swimming in starting this Wednesday! Not only is it a brand new facility and pool, but it is also a brand new masters swimming program! #LFG ⚡️
We celebrated Basil’s 10th birthday. How is our baby girl already 10?! 🐶🥰
Getting my squeeze on! Thank you Normatec Recovery!

What were your highlights from week 35 of 2022?!

2022 week 33: meh

Last week was meh…I’ve been in a funk lately. I’ve 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
⚡️Today I have a pool to swim in.
⚡️Today I am acknowledging that I am human with human thoughts + emotions.
⚡️Today I have the opportunity to show up for my training fully present.
⚡️Today I have the ability to stop over complicating things.
⚡️Today I am making the choice to not let the self judgement, criticism, and negative chatter be a problem.
⚡️Today I am pressing the reset button.
⚡️Today I am deciding to invest my energy into achieving my goals and dreams.
⚡️Today I am reminding myself that I am worth fighting for…even if the odds are against me.
⚡️Today I am laying one more brick as I continue to create my next level.
⚡️Today I will execute my training session to the best of my ability.
⚡️Today I am reminding myself that this is fun and I GET to do this.
⚡️Today I am full of gratitude.

What can you do today to bring yourself closer to achieving your goals and dreams?

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!

Great minds think alike! Twining with Isabella in our matching blue Coeur Sports tanks. So grateful for the miles I get to share with her! 💙💛

Strength Training: 15 minutes of core strength daily

Weekly Totals: 5 hours & 49 minutes
30 minutes of full body strength training

Attitude of Gratitude:

A little massage + a little cupping to keep me on track. Thanks Nick with Vitality Massage!
These two don’t leave me much room! 🐶🥰
Saturday I got all my questions answered. There is still some uncertainty with doing something new and different, but now I have excitement to go with the uncertainty. Who’s ready to swim in a brand new facility and pool in a few weeks?! 🙋🏻‍♀️ this girl! #LFG ⚡️
Sunday we celebrated Margie’s 82nd trip around the sun! Instead of cake, she wanted s’mores, so we enjoyed a beautiful afternoon outside around the fire pit making s’mores. We are so lucky and blessed to have such an amazing woman in our lives! 🥰
This girl holds a key to my heart! 🐶🥰

What were your highlights from week 33 of 2022?!