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?!

2022 week 29: decide ahead of time

Last week I had to intentionally create a way to make things happen. Our car died midweek (we are a one car household) and we have been without a car since. We had to create ways to make everything happen…getting workouts in, visiting family, racing, etc. and I am so proud of us for creating opportunities and ways to get it all done!

Quote of the week:

“You have to decide ahead of time before you can take action.”

~Skye Moench

Swim highlights: 5300 yards

Thursday my brain tried to tell me that I didn’t need to swim. It would be so much extra work to pack up all of the swim gear and take it to work (on the bicycle), bike to/from campus to the pool at lunch, haul all the gear home, etc., but I decided ahead of time that the extra work would be worth the effort. So when I showed up to swim and when I did, my brain tried to tell me I didn’t need to do the pace work (I could just keep it easy). My human brain tried to keep me in my comfort zone, but I know this is NOT where the growth happens and I am here for the growth, so I did the pace work and grew in the process.

“You can’t take a withdrawal if you haven’t made a deposit.” ~Reese Witherspoon

Sometimes the deposits are large, while other times they are small, but they all add up so that I can make a big withdrawal in the future! ⚡️
  • Warm up:
    • 300 swim
    • 200 drills
    • 200 swim
    • 100 kick
  • Main Set:
    • 4×100 easy (20 sec rest)
    • 4×100 moderate (20 sec rest)
    • 4×100 fast (20 sec rest)
    • 500 pull
  • Cool Down:
    • 200 any stroke

Bike highlights: 79.5 miles

I started the week off with some bike 💙!

Hot damn! I had the roads mostly to myself Monday and it was AMAZING!

I’ve noticed lately that my brain says I can’t ride outside unless I am riding for 3+ hours. Why?! Where did that come from?!

So Monday I said “that rule is garbage” and I went out for a 2ish hour ride. It was so freeing! I 💙 to ride my bicycle outdoors no matter the duration!

Sometimes we have to catch our brain creating “rules”, get curious about the “rules” + the why behind them, and flip the script. Who else is flipping the script and what script are you flipping?!

Run highlights: 5.1 miles

I got to run a race with two of my favorite people on Saturday morning and it was SO awesome! Getting to run with our niece during her first “road race” (which was on a paved bike path) was SO amazing! I am so incredibly proud of her!

Coming into the finish strong, focused, determined, and so damn proud of this one!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 10 hours & 31 minutes
3×20-30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you to Nick with Vitality Massage Ames for keeping me healthy!
Synchronized running with one of my favorite people! So grateful for miles, smiles, and sweaty hugs! 💙💛
Grateful for the time we got to spend with Tim’s family.
Yay for our first homegrown tomato of the season!
My cup runneth over! I am beyond proud of our niece for running her first road race at a local 5K and taking 1st place in her age group today, but most importantly giving her absolute best and not backing down when it got uncomfortable. ⚡️

What were your highlights from week 29 of 2022?!

2022 week 27: structure for thriving

Last week I reestablished structure with my training while still having lots of time for rest, recovery, family, and fun. I thrive with structure and routines…it’s just how I roll.

Quote of the week:

“…structure is essential in building anything that thrives.”

~Henry Cloud

Swim highlights: 9599 yards

I got to the pool a few times last week swimming both long course (50 meter pool) and short course (20 yard pool). Swimming in the outdoor pool has definitely been a highlight of my summer.

  • Warm up:
    • 400 swim
  • Main Set:
    • 4 rounds of:
      • 400 pull (with band, buoy, and paddles)
      • 100 FAST
  • Cool Down:
    • 200 any stroke
Consistency compounds over time. I have covered more hours, logged more miles, produced more sweat, I’ve gotten stronger physically, mentally, and emotionally since my past results, and I am becoming a better version of myself everyday. I am allowing the possibility of where I am going to be more important than the certainty of where I’ve been. I trust what is uncertain, but possible for me and I am an example of what’s possible! I am going after my big, bold, next level goal with more fire and focus than ever before. #LFG ⚡️

Bike highlights: 123 miles

Saturday I got to ride some miles with one of my Coeur Sports sister’s, Courtney.

💙 spending time on two wheels
💛 magnificent sunrises
💙 the open roads
💛 friends
💙 girl talk
💛 beautiful weather
💙 bluebird skies
💛 challenges that create growth
💙 days like Saturday

“When you’re doing what you love to do, you don’t get exhausted. You get exhausted from trying to fulfill everyone else’s ideas and ideals about who you should be. When you do that, you’re not being true to yourself.” ~Oprah

Run highlights: 14.3 miles

Wednesday was a double run day and I was so lucky to get to do my afternoon run with our niece, Isabella!

5 am solo miles
3 pm miles with my niece

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 49 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

First brick since IMDSM in the books!
Thank you Normatec Recovery for the squeeze!
Thank you Nick with Vitality Massage Ames for keeping me healthy!
Swimming with this morning glow is such a great way to start the day!
Rolling on the quiet open roads with the sunrise was such a blissful start to the day on Saturday!
“Sunday I got to cheer dad on at his first ever duathlon. I cheered so hard I slept the whole rest of the day. I really wanted to be with him as he covered every mile, but the race director wouldn’t let me, so I had to stay with mom and cheer. Dad said he knew exactly where we were since he could hear me even when he couldn’t see me.” ~Jersey

What were your highlights from week 27 of 2022?!

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?!