13 weeks ’til #IMLou – push out of the comfort zone

Last week was gross! The dew point was above 70*F (in the tropical range) for the majority of the week. It felt like running through a tropical jungle (not that I know what that is like, but I have a REALLY good imagination)! The good thing about this week?!?! I pushed myself out of my comfort zone many times and performed better than I expected for the majority of this week’s workouts despite the gross, tropical conditions outside! When I push myself out of my comfort zone, I always learn and grow…SO REWARDING!!

Swim: 8775 yards

Some days you’re the tugboat and some days you’re the mermaid, but any day I GET to swim with the sun on my back is a good day!!
Starting the day off right with a little #swimlove!
Just keep swimming!! Just keep swimming!! Just keep swimming!!

Bike: 82.9 miles

Easy spin in the a/c now that the tropical conditions have returned.
Starting the day off right with a little #bikelove!!
The only way to make dreams come true is to do the work!!
Putting hay in the barn for race day!

Run: 24.1 miles

I felt so good for my 14 mile long run this week despite the higher heat index. I felt like I could have run forever!!
“Surprise yourself every day with your own courage.” ~Denholm Elliott
Today was a soggy, gross run, but I surprised myself and ran faster than it felt!!
Somedays the heart says yes, but the body says no.

Strength Training: 10 minutes of core strength almost daily + 1 hour & 15 minutes full body strength 

Building strength!!

Weekly Totals: 15 hours & 8 minutes

Quote of the Week:

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” ~Brian Tracy

Attitude of Gratitude:

My helper!! Love her to pieces!!
How we roll!! My fave riding while I recover in my Normatec Recovery boots!!
So grateful for my friend Robin!! She surprised me with the perfect motivational gift from Hawaii…an #IMWC visor (don’t worry…it doesn’t say finisher or have a date on it…she made sure of that)!! Thank you!! Thank you!! Thank you!!
SO grateful to Nick at Vitality Massage for beating me up…I mean working the kinks out of my muscles so I can keep chasing my dreams!!
Celebrating the end of a work week with my fave!!
So grateful that I got to spend the morning with my colleague at the Accel Triathlon cheering on my fave and friends!!
Cheering, spectating, and Sherpa duties were a BLAST at the Accel Triathlon!! Congratulations to all who participated!!

How was your week? What were you grateful for last week?! How do you feel when you push yourself out of your comfort zone?!

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What’s Up?! – June 2018

I’m not sure how summer is already 1/2 over!! Once the 4th of July comes and goes, it is usually a FAST downhill slide to the start of the school year. This makes me sad, but I’m choosing to continue to soak up each and every moment of summer break!!! Here is a snapshot of what I was up to during June…

Training:

Swimming away from the school year and into summer break!! #schoolsoutforsummer
FINALLY nailing goal watts on an outdoor ride!!!
Super happy to pound the pavement for another 8 miles (including pace work) with my favorite girl this morning!! #basillovesrunning #lovemybubblegumtongue

Swim: 20,742 yards (11.8 miles)
Bike: 339 miles
Run: 61.5 miles
Monthly Totals:46 hours & 39 minutes

My Solo 70.3 “Race”:

In case you missed it, I did a thing…the Flatlander 70.3. It was INCREDIBLY challenging, but loaded with lots of learning experiences. So grateful to my fave for making me feel like a champion after a really tough day!!

I did a thang! The #flatlander703 was the TOUGHEST race I’ve ever done, but I learned A LOT and got 1st place overall!! Thanks to my fave for the award ceremony and making me feel special!!

Reading:

Breathing and Relaxation: Control your Breath to Control your Body by Seth Rose is part 2 of one of my articles I posted last month. If you missed part 1, check it out here. In part 2, he addresses how to learn to control your breathing to reduce anxiety and/or tightness on race day. Everyone wants to have less anxiety and tightness on race day, right?!?! Practicing diaphragmatic breathing and using this technique on race day is sure to help!! He also addresses how to use mental rehearsal to help us achieve what we want to happen or feel. This is different from visualization. “While visualization is focused on seeing things in our mind’s-eye, mental rehearsal involves us using as many of our senses that are appropriate to make our image as real as possible.”

The One Thing Every Athlete Wants: Confidence by Carrie Cheadle is spot on!! Even the best athlete isn’t 100% confident 100% of the time! One of her favorite quotes struck home with me: “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” – Steve Furtick
WOW!!! Truth!!! Most endurance athletes want to “feel” confident, but confidence isn’t simply a feeling, it is also an action! I’m definitely looking forward to part 2 of this blog post to learn ways to increase my own self confidence!! Aren’t you?!?!

Listening to:

The IronWomen Podcast NAILED IT with The Cyclist Lawyer – Megan Hottman!! This is a MUST listen to for ANY cyclist or motorist on the roads. Megan is a lawyer in Colorado who specializes in cases involving cyclists. She discusses the laws of the roads (not just in Colorado, but all states), how to better protect yourself as a cyclist, and insurance options to better protect yourself if you are a cyclist who crashes or gets hit by a motorist. WOW!! SO MUCH INFORMATION!! I listened to it 3 times to make sure I grasped it all!! Definite 5 star rating here!!

KonaKamps has uploaded some new listens with Brenda Bettencourt, Amy Javens, and Amy Farrell (one of my AWESOME Coeur Sports Teammates). These ladies have worked hard and climbed the ladder to place in their age groups!! If you haven’t taken a listen yet, I HIGHLY recommend KonaKamps!!

Working on:

My nutrition and hydration plan!! This has been an ongoing process since…well, always!! Just when you think you’ve got your plan dialed in and working, something changes or your wrong. Maybe the weather has drastically changed. Maybe what your body once loved, it no longer likes. Maybe your tastes have changed. Maybe your just wanting to try something different. Maybe what you thought worked really didn’t work in the first place. I am working on a separate blog post specific to this topic as I have encountered some real nutrition and hydration obstacles that I’m working to overcome, so stay tuned for more on this soon! For those that have shared hydration and nutrition tips with me. Thank you!!

Grateful for:

Grateful to have these two monkeys come and visit us this weekend! Life is always better with ice cream!!
Incredibly grateful to live in a neighborhood that comes together to help each other out. Our neighbor’s tree was struck by lightening during a storm and everyone came together to help clean it up.
Turning social friends into real friends!! So grateful to meet Beth in person!!
So grateful I got to meet up with Steena my Coeur Sports teammate!! Love this pretty, badass lady!!
Volunteer lead bikes at the Hope Run Saturday morning! #givingback
Incredibly grateful that my fave walked away from a solo bicycle accident with lots of road rash and NO head injury (despite cracking his helmet in 2 places). Wear your helmet people!! It saves lives!!
So grateful for cooler temps so this bubble gum tongue could run 10 miles with me this morning! #basillovesrunning
Completed my American Council on Exercise Personal Training Recertification with 5 days to spare!! 🙂

How was your month of June?! What hydration and/or nutrition tips do you have and/or use?! What were you grateful for last month?!

15 weeks ’til #IMLou – Mixed Bag

Last week was a mixed bag! I had some breakthrough sessions and some sessions where I rode the struggle bus. On Thursday, I went out for my ride and got REALLY dehydrated. While it was my fault for not stopping on the way home to refill my bike bottles, I didn’t want to ride 2 miles out of my way to refill them when there were some SERIOUS storms rolling in, so I kept rolling toward home. My pace kept getting slower and slower and slower. About 7 miles from home, I called for a ride. Not only was there thunder and lightening in the area, but I was very dehydrated. Time to call it a day! I kept riding toward home until I met my ride about 5 miles from home. Thanks to George for coming to pick Mojo and me up!! This little bump caused me to miss a couple of days of training, but I learned a couple of lessons…stop and refill the bottles (I may have actually made it home before the storms if I had been hydrated) and don’t wear arm coolers when it is SO HUMID (they don’t allow for evaporative cooling when it is in the tropics zone). #alwayslearning

Swim: 6032 yards

“Consistent hard work is what yields success, not perfectly nailed sessions!” ~Hailey Manning  #breakthroughsession
#swimlove #happyheart

Bike: 128 miles

FINALLY nailing goal watts on an outdoor ride!!! #breakthroughsession
Coach Basil wasn’t keen on the easy, recovery ride. She likes it better when I push and sweat all over…tasty!! 😉
Today I tried to outride the “storm,” but the “storm” won.
Recovery ride post dehydration

Run: 15 miles

Double run day!! I pleasantly surprised myself today!!
Double run day!! I pleasantly surprised myself today!!

Strength Training: 10 minutes of core strength almost daily + 1 hour & 15 minutes full body strength 

Strength training post ride!! 🙂
Mya was “coaching” me while I did SBT Extreme this week.

Weekly Totals: 15 hours & 1 minute

Quote of the Week:

“Life is a mixed bag of blessings and disaster.” ~Brandon B.

Attitude of Gratitude:

SO GRATEFUL to Nick with Vitality Massage for keeping me healthy and active!!
I was DREAMING about these AMAZING fish tacos ALL. DAY. LONG!!! #getinmybelly
Grateful to have Sound Probiotics in my village!! #winningtakesguts
Recovering on a double run day with avocado toast and Normatec Recovery boots!
Epsom salt + lavender bubble bath = grateful
My dehydration craving of choice was pickle juice!! So grateful we had some in the fridge!!
New Roka Sports wetsuit day!! So grateful to have Roka support this crazy journey and help us #findfaster!!

How was your week? What are you grateful for this week?! What do you crave when you are dehydrated?!

17 weeks ’til #IMLou – Race Week Take 2!!

Last week was RACE WEEK Take 2!!! In case you missed it, I pulled out of Ironman Wisconsin 70.3 last Sunday before the start due to the weather, delays, and my safety. I’m very happy with this decision. My goal for that race was #sub6orbust and you can read more about how I planned to achieve this goal hereCoach Kelly had me do a solo 70.3 “race” on Tuesday, so the #sub6orbust was still my goal!! This was a different kind of 70.3, but since I was trained, tapered and mentally ready, I went out and gave it my ALL!! You can read about my solo race experience here. If you want the short version, the #sub6orbust goal is still alive. 😦 The positive…I learned SO much during this solo race!!

Swim: 2187 yards

Race morning! Ready to swim my 2000 meters (just over 1.2 miles) for the #flatlander703

Bike: 126 miles

I made the decision yesterday to pull out of #IMWI703 before the swim start due to weather, delays, and personal safety. I am confident I made the right decision for me. Tomorrow I will embark on a solo 70.3 to prove to myself that I am strong and can unofficially break 6 hours at the 70.3 distance! In preparation for my solo #flatlander703 tomorrow, I did an easy spin + mental training for a little #mondaymotivation!!
Trying to smile through the discomfort in my gut during the #flatlander703!
Heat/humidity training post #flatlander703 because the heat index is 100*F.
42 solo miles on a VERY HOT + HUMID day!!

Run: 22.1 miles

I was very happy to be done with the #flatlander70.3 race!!
9 GROSS miles in the heat and humidity ending in dehydration… 😦

Strength Training: hmmm…this fell by the wayside this week. Time to get back on track!

Weekly Totals: 12 hours & 43 minutes 

Quote of the Week:

“When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting.”
~ Doris Brown Heritage

Attitude of Gratitude:

Grateful to Nick, with Vitality Massage, for flushing all of the stress from my body IMMEDIATELY after my solo #flatlander703 race
I did a thang! The #flatlander703 was the TOUGHEST race I’ve ever done, but I learned A LOT and got 1st place overall!! Thanks to my fave for the award ceremony and making me feel special!!
Flushing the legs with my Normatec Recovery boots!!
So grateful that with the 6.5 inches of rain that fell in Ames on Thursday, we didn’t experience flooding at our house (this is the backyard of some of our dear friends…grateful their basement stayed dry as well).
Grateful to give back to the sport we love! Volunteer lead bikes at the Hope Run Saturday morning! 
Grateful to cheer + spectate at the Ames Velo crit races…so much fun!! #crazyfastriders
Incredibly grateful that my fave walked away from a solo bicycle accident with lots of road rash, but NO head injury (despite cracking his helmet in 2 places). Wear your helmet people!! It saves lives!!

How was your week? What are you grateful for this week?! Have you done a solo race that challenged you in ways you never thought possible? If so, what lessons did you learn?!

The Flatlander 70.3 – the good, the bad, and the ugly

On Sunday, I was ready to race Ironman Wisconsin 70.3. Mojo was set in transition on Saturday and I was excited to test my endurance and push my limits on race day! I woke up to severe thunderstorms on race morning and a note from Ironman Wisconsin:

So, with no real hurry to get to transition only to stand around in the pouring rain, we opted to sit in the car for a bit at the Alliant Energy Center before boarding a school bus to transition.

Sitting in the car while it POURED buckets outside!!

Once in transition, we set up our gear (trying to find ways to keep it as dry as possible), donned our wetsuits in the mud pit that transition was, and 3 minutes before transition closed made the decision to pull out of the event. We loaded up our gear, trudged through the mud pit, and headed back to the Alliant Energy Center where the car was.

Hmmm…is this a Tough Mudder Triathlon?????

My fave decided to take a quick shower to get all of the mud off of him before getting in the car…

So grateful to have my fave by my side and help make decisions that are right for us…this was the weather on race morning.

Fast forward to Sunday afternoon…

I talked on the phone with Coach Kelly. She really wanted me to test my fitness since I was trained, tapered, and super jazzed to test my endurance. I immediately got excited about the idea of doing a solo 70.3 race! Coach Kelly encouraged me to come up with a name for my event and reminded me to mentally prepare to crush it! She may have also told me not to get a drafting penalty on a solo race! 😉 I came up with the name “Flatlander 70.3” for my event since our terrain in central Iowa is pretty flat compared to most locations and MUCH flatter than the IMWI 70.3 course!!

Fast forward to Tuesday morning…race day!!

Swim: The Good…
I felt the normal “pre-race butterflies” as I ate my breakfast and drank my Karma Kombucha. I set up my run transition in the garage, and headed to the pool where I would begin my Flatlander 70.3 adventure! I set up my bike and transition area inside the gate of the aquatic center, started my RoadID app so people could track my progress, and hopped in the pool at about 6:05 am for 2000 meters (just over the 1.2 mile distance). I felt like I was working hard and swimming at a good clip, but I was burping A LOT!! I never have this problem, so I wasn’t really sure what was going on. My swim ended up not being as fast as I thought or hoped for…41:48 for 2000 meters (1:55/100 yard swim time) + 1st overall 🙂

Race morning!

Bike: The Bad…
I quickly jumped out of the pool, jogged to my transition area (and was asked by the lifeguard not to run in the pool area…LOL…don’t they know I’m racing?!?!), and transitioned to my bike gear. As I exited the pool area, I quickly dropped my swim skin + swim goggles + swim cap in the car before heading out on the bike. It ended up being a bit foggy, which was a good indicator of the humidity levels, but I could still see at least a mile out in front of me, so I wasn’t worried about vehicles being able to see me. As I pulled up to the first stoplight leaving town, I realized that auto pause was set to “stop mode” on my Garmin. As the light changed green and I rolled ahead, I tried to change this while riding, but accidentally pushed the “lap” button putting my data in T2 instead of on the bike. I kept rolling, but stopped the triathlon mode and just set my Garmin to the bike mode and stopped messing with it. I was still burping a bit, so I drank water and pushed on. As I left town and went west, the sun came out, but when I turned around and went back east, the fog was still hanging on. It was weird. About 30 minutes into my ride, I took my first round of nutrition (Salty Balls) and nearly puked. My stomach didn’t want them, but I had no other nutrition with me, so I forced them down (gagging the whole time), drank a lot of water, and kept moving forward. Each time I tried to consume nutrition, I thought I was going to puke…my stomach was not happy, but I knew I needed nutrition to have any chance of finishing the day, so I kept forcing it down little by little every 30 minutes and drinking all the fluids I had. With about 1 hour ride time left, I knew I had to stop at the gas station and refill my water bottles since I was completely out of water. I could feel the temperature + humidity rising and there was no breeze! About 5 miles from home, I had to stop for a train…I think the race director for the Flatlander 70.3 forgot to inform Union Pacific Railroads that there was a race going on…LOL!! 😉 As I was rolling back into town the fog lifted and the sun beat down just in time for me to transition to the run. My bike was not as fast as I’d hoped (and my watts were lower than I’d wanted + expected them to be)…3:18:43 for 57.1 miles (17.2 mph average speed) + 1st overall 🙂

Trying to smile through the discomfort in my gut!

Run: The Ugly…
I quickly put my bike in the garage and transitioned to the run. Basil was barking at me from inside the house…clearly VERY upset that I wasn’t taking her running with me! Within the first few steps of the run, I knew this was going to be a long run. My calves were on the verge of cramping. I knew this meant I needed to drink a LOT more water, so I started downing my handheld water bottle. By mile 2, I was run/walking…the cramping was awful, I was HOT, there wasn’t even a breeze from the fart of a nearby animal, the humidity was 70* (which was on the border between “uncomfortable and tropical” according to our local meteorologist, which I found out when I was done), and there was no one there to encourage me to keep going. I SERIOUSLY considered quitting! I decided to keep run/walking + drinking all the water I had to Moore Park where I would refill my water bottle and then head back home calling it a day. I had made the decision to quit. By mile 3, I was so sweaty that I had sweat squishing out of my shoes with every step I took. At about mile 4, a Spring Green Lawn Care employee saw me hobbling by with my Ironman Wisconsin 70.3 race bib on (I figured I had it from Sunday’s race that I didn’t do and I was racing, so I should wear it). He asked, “Did you race on Sunday?” I told him I opted not to start the race due to the weather, which is why I was doing the distance today instead. He said, “That was a wise decision. That race was one of the stupidest things I’ve done. I couldn’t see the swim buoys because of the chop on the water, the transition was a muddy mess and then when I got to the bike, people were crashing all around me. I just held on during the run trying to get to the finish line.” I said, “Congratulations on finishing!” and ran on. He gave me the motivation to finish the whole 13.1 miles even if it was going to continue to be a run/walk due to the cramping and feeling defeated (as I knew my sub 6 hour goal was gone). I consumed some fruit snacks (which I always use while running for nutrition), but my stomach was still off and I was gagging on them. I forced them down and washed them down with water. I refilled my water bottle at Moore Park, drank the whole thing, then filled it again before going on. I drank the whole bottle again before mile 7. I took in more fruit snacks, refilled my water bottle at a different park, and forged on. I made it home at about mile 10.5, where I consumed more fruit snacks and refilled my water bottle again (using the outside spigot…I knew if I went inside where there was air conditioning + puppy snuggles I’d be done) before heading back to the pool where I’d left the car. It was a struggle and I was very disappointed that I wasn’t going to meet my sub 6 hour goal. At mile 12, I was jogging and sobbing uncontrollably because I was so disappointed in myself. I decided to change the channel and set a new goal for the last 1.1 miles. I had just over 12 minutes to finish the 13.1 miles in under 2 hours and 30 minutes run/walk time (my actual run time was 2:52 something with stopping at the drinking fountains all over town). When I hit the 13.1 miles, I immediately started crying…I was done. I was so happy to be done, but also very disappointed in my performance. I was upset that my stomach wasn’t cooperative. I was crushed. My run time was MUCH slower than I’d hoped for (and much slower than I know I’m capable of)…2:29:45 for 13.1 miles of run/walk (11:26/mile pace) + 1st overall 🙂

I was very happy to be done with the Flatlander 70.3 race!!

Overall I finished in about 7 hours and 10 minutes of total time + 1st overall. Sure, I did what I could and I finished, but no where near how I had hoped. This was THE TOUGHEST RACE I’ve ever done!

Disappointed in my day

After taking some time to think about my race, I have so many take aways and lessons learned!

  1. When my stomach is off (even just burping in the water) take Tums! I had them with me, but didn’t consume any. Don’t know what I was thinking…oh wait…I clearly wasn’t thinking!!
  2. Because of my stomach issues, it is time to start practicing other nutrition options. This isn’t the first time the salty balls have caused some GI distress for me during a race, so I need to start practicing other options.
  3. I am a VERY heavy sweater (not the kind you wear in the dead of winter either)!! My body requires a LOT more salt + water as a result. Don’t skimp on the water/hydration consumption…especially when it is so humid! Drink it all up + take my Base Salt!
  4. Self supported races require a lot of planning to try and get all of the hydration/water you need on your own.
  5. Having no volunteers, spectators, cheer squads, and other athletes on the course is SO HARD!! I’ve had some races in worse racing conditions that I THOUGHT were miserable, but they weren’t compared to this! Having friends, family, and random strangers around you, supporting you, pushing you, encouraging you, and cheering for you makes tough conditions much more bearable!!
  6. My mind is so much stronger than I think it is. I have to believe in myself even more than I already do! I have come a long way in this department over the last 15 years of racing, but I still have a long way to go! I am strong! As a friend said, “NOW you know what you’re made of…pretty amazing ain’t ya!”
  7. My body allowed me to keep pushing it even when my stomach was upset, my legs were cramping, and my mind wanted to quit. Sure I was cramping a bit on the run, but I KNOW I used that as an excuse far more than I should have during this race. I definitely could have run more than I did + I should’ve and could’ve pushed harder than I did in every discipline throughout this race.
  8. I am beyond blessed to have a village full of amazing people who were behind me in this crazy adventure!! Thank you to Coach Kelly for believing in me + pushing me out of my comfort zone to have me complete a solo 70.3!! Thank you to Coeur Sports for making super comfortable apparel even when I saturate it in sweat and for connecting me with such an amazing + supportive team of women!! Thank you to SBR Sports Inc. for keeping me chafe-free (even in all of that sweat) with the use of Skin Slick…or should I say skin saver!! Thank you to my cheer squad for encouraging me to keep going and finish this crazy feat…my fave, Ruth, Robin, Liz, Beth, Sara…your social media posts brought a smile to my face when I was done!! Thank you to Nick at Vitality Massage for working out all of the mess RIGHT after I was done racing!! Thank you to my FAVE!! You are my rock…your unwavering support and encouragement help me achieve the impossible!! I’m so grateful to have you by my side!!
I did a thang! The #flatlander703 was the TOUGHEST race I’ve ever done, but I learned A LOT and got 1st place overall!! Thanks to my fave for the award ceremony and making me feel special!!

18 weeks ’til #IMLou – Race Week Part 1

Last week was RACE WEEEEEEEKKK…well, kind of!!! Ironman Wisconsin 70.3 was today!! My goal was #sub6orbust and you can read more about how I planned to achieve this goal here. Due to the weather, delays, and my safety, I made the decision to pull out of the race before it started (see the picture below of my fave and the crazy weather we had). Coach Kelly is having me do a solo 70.3 “race” on Tuesday and I’m really excited to do so! The #sub6orbust is still alive, but will hopefully be put to rest (unofficially) soon!! This will be a different kind of 70.3, but since I’m trained, tapered and mentally ready, I am going to give it my ALL and am going to crush the 6 hour time barrier!!

Swim: 5329 yards

Swimming away from the school year and into summer break!! #schoolsoutforsummer
Swimming into #imwi703 race weekend with my fave right beside me in the outdoor 50 meter pool!!
Pre-race swim…check!!

Bike: 32.7 miles

Rollin’ into race week ready to test my endurance and push my limits!!
Starting my last official day of school this year off with my fave doing what I love!
Short brick session for #globalrunningday to prepare the legs for #IMWI703 on Sunday!!
Pre-race bike…check!!

Run: 3.79 miles

Short brick session for #globalrunningday to prepare the legs for #IMWI703 on Sunday!!
Pre-race run…check!!

Strength Training: 30 minutes + 10 minutes of core strength/stretching daily

Short morning strength post bike ride on the last official day of school!!

Weekly Totals: 6 hours & 17 minutes 

Quote of the Week:

“Make and be confident in your own decisions.”

Attitude of Gratitude:

So grateful to Nick, with Vitality Massage for getting me race ready!!
Love these girls!! Grateful I got to spend some time with them at the outdoor aquatic center!!
Ha Ha Ha!! My phone still thinks I’m going to work this morning when I started the car…NOPE!! Grateful for summer break!!
I am so grateful to get to push my limits and test my endurance. I will have a race report later this week on my #sub6orbust race today!! (You are going to have to wait a few extra days for this report since I’ll be doing my solo race on Tuesday!!)
Incredibly grateful to live in a neighborhood that comes together to help each other out. Our neighbor’s tree went down during a storm and everyone came together to help clean it up.
Grateful to have Zealios sunscreen protect me during training and racing!
Love my little helper!! Basil helped me put new tires on Mojo for race day!!
Grateful for the squeeze from my Normatec Recovery boots while I blog!
Grateful to be Madison bound with my fave!!
Turning social friends into real friends!! So grateful to meet Beth in person!!
So grateful to stay with my college friend, Chris, and her girl Gracie while in Madison!!
Mojo is racked and ready to race tomorrow.
So grateful I got to meet up with Steena, my Coeur Sports teammate!! Love this pretty, badass lady!!
So grateful to have my fave by my side and help make tough decisions that are right for us…this was the weather on race morning that influenced our decision to pull out of the race.

How was your week? What are you grateful for this week?! 

What’s Up?! – May 2018

With the end of May came the end of the school year for the students (my last day was yesterday). There were MANY times throughout this year that I didn’t think this day was ever going to come. I’m not going to sugar coat anything…this was my most challenging year ever and I just completed my 14th year teaching. I’m incredibly happy to be facing summer and a much needed break!! Here is a small glimpse of what May had in store for me!!

Training:

Fist pump because I FINALLY went under 1:30/100 yards…even if it was only one time!
“Right now” was pure joy for 50 miles on two wheels with my fave! I was so happy to be outside riding on the open roads!
13 miles as the sun came up over the horizon Wednesday morning!

Swim: 22,953 yards (13 miles)
Bike: 274 miles
Run: 80.3 miles
Monthly Totals: 49 hours & 18 minutes

First triathlon of the season:

In case you missed it, I raced the Kansas City Olympic Distance Triathlon on Mother’s Day. This was a good test to dust off the cobwebs before Ironman Wisconsin 70.3 this coming Sunday. It was a super fun race and I’m very glad I decided to put this in my training plan this year. In case you missed my race recap and want to check it out, click here.

Pre-race with one of my Coeur Sports teammates, Michelle!

Reading:

How Goal Setting and Self-Talk Will Bring Your Success in Triathlon by Seth Rose hit home with me. Let’s face it…I love learning about mindset, mental training, and goal setting, so this article was right up my alley!! So often as athletes, we focus on the outcome goals (achieving a certain time, placing in your age group, etc.). Sometimes this is good, but to really achieve the outcome goals, we need to be focusing on the process goals (getting to the race site early, keeping your hydration and nutrition in check, keeping your heart rate in check, etc.). When things get tough, it is time to pull out the self-talk. “Our confidence is fueled by what we tell ourselves, and ultimately our thoughts have a direct influence on our emotions and actions.” Two of my favorite mantras are, “courage over comfort” and “I am strong. I am tough.” I also tend to ask myself “how bad do you want it?!” multiple times while training and racing. Find a mantra (or 2) that works for you and use it in training and racing!

The One Thing Every Athlete Wants: Confidence by Carrie Cheadle is spot on!! Even the best athlete isn’t 100% confident 100% of the time! One of her favorite quotes struck home with me: “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” – Steve Furtick
WOW!!! Truth!!! Most endurance athletes want to “feel” confident, but confidence isn’t simply a feeling, it is also an action! I’m definitely looking forward to part 2 of this blog post to learn ways to increase my own self confidence!! Aren’t you?!?!

Listening to:

The Lost in Transition Podcast Diet Trends, Nutrition Myth Busting and More with Andrea Kendrick, RD is full of valuable information around sport nutrition and everyday nutrition for athletes. As a triathlete, nutrition and mental training are the 4th and 5th disciplines that are often overlooked. Professionals can definitely set you up for success, by helping you feel better + more energetic + recover better after tough sessions!!

Playing:

Sherpa Extraordinaire!! The Iron Hippie raced a local sprint triathlon. It was a brisk morning, but he did awesome!! It was SO much fun to cheer on the athletes, take pics of friends racing, and support my super awesome fave while he got to play!!

Cheering on my fave at the Hickory Grove Triathlon was so much fun!! Cold, but fun!!

Grateful for:

First open water swim of the season! I remained wetsuit hicky free thanks to the #trislide by SBR Sports, Inc.! Get some today using code KEPL18 for 20% off your next order!!
So grateful + blessed to be part of this amazing Coeur Sports team! I have met so many incredible women in sport and am excited to meet even more!! #TeamCoeur2018 #CourageTeam18
So grateful to have my fave as Sherpa/spectator extraordinaire jimmy rigging Mojo for me on race morning so I could safely ride her!!
Thanks Kyle (with Kyle’s Bikes) for fixing up Mojo and making everything right again!! #bestbikemechanic
So grateful my sister-in-law came to visit briefly!
Recovery…the 4th (or is it the 5th) discipline of Ironman training. Thanks to Nick with Vitality Massage for keeping me on track to do what I love!!
So grateful for the hard work my fave has done to get us to the point where we could plant the garden!
How do you probiotic?! So grateful to have Sound Probiotics in my tribe!! #soundathlete #winningtakesguts #nogutsnoglory Get some today using code PUSHMYLIMITS for 10% off your next order!!

How was your month of May?! What is your favorite mantra?! What were you grateful for last month?!