3 weeks ’til #IMLou – knocking out the workouts

With last week in the rear view mirror, I only have one more big week before the taper for #IMLou begins!!

Swim: 6500 yards

3K swim…what a great way to start the day!!
Capping off the week with more yards in the pool!

Bike: 74.4 miles

Easy recovery spin on the bike!
LONG, focused ride on the trainer…leg crusher!!
Recovery ride post long run!!

Run: 27.3 miles

Treadmill miles with speed work!
Starting Friday off right…with my fave by my side for some morning miles!!
Knocking out the workouts one at a time!
Running with such a #happydog makes me have a #happyheart!! #basillovesrunning
Following the run plan!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 13 hours & 34 minutes

Quote of the Week:

“When it gets tough, put on your boxing gloves.” ~unknown

Attitude of Gratitude:

The sunrise was so stunning!!
Grateful to Nick at Vitality Massage for keeping me healthy!!
Love the Coeur Sports Kona kit design!!
Only one way to refuel post long workouts…SUSHI!!
Grateful to have my legs squeezed by my Normatec boots post long + tough workouts!
Race numbers are here for IMLou!! I’m so grateful my body and mind allow me to do this crazy + fun sport!!

How was your week? What were you grateful for last week?! 

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4 weeks ’til #IMLou – Recovery

Last week was focused around recovery. Recovery from a big weekend last weekend, recovery from training, recovery from lack of sleep…recovery. Sure I still got in my workouts, but sleep was definitely a priority!

Swim: 12,600 yards

4400 yards with 3800 yards at IM race pace…doing the work!!
Dancing in the water after a swim that required lots of #courageovercomfort!!
Working on body position in the water today post 5 hour trainer ride. Good, active recovery.
Active recovery from my 18 mile run this morning. This swim was exactly what I needed to loosen up!!

Bike: 98.6 miles

3×12 minutes in Z4 work…I forgot what it felt like to go hard for so long…
Easy spin with a friend in the background using the SBT suspension trainer (or maybe he is just sleeping in child’s pose).
Congratulations to my fave!! He finished his last long run (22 miles) before the Twin Cities Marathon in 3 weeks!! Meanwhile, I was still riding on the trainer…5 hours in the books!!

Run: 18 miles

18 mile long run…feel really good about my execution on this run!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 16 hours & 3 minutes

Quote of the Week:

“I need some time to recover. I am not a machine.” ~Unknown

Attitude of Gratitude:

So grateful to have Nick with Vitality Massage keeping me healthy and ready for the next workout!
SO MANY homegrown tomatoes…Basil wants to eat them ALL!!
Grateful that Hardcoeur Coaching recognized that my #sub6orbust goal at Ironman Ohio 70.3 was achieved. They sent me some goodies as a “congratulations” gift!!
The sunrise on my 18 mile long run was magnificent!! Grateful!!
Epsom salt + lavender bubble bath post 18 mile run.

How was your week? What were you grateful for last week?! 

8 weeks ’til #IMLou – struggle bus

Last week I rode the struggle bus…technically it started the week before, but it only got worse last week. I’m lacking motivation, lacking self confidence, feeling overweight, feeling overwhelmed, and I’m definitely not ready to start my first day back to school tomorrow. I want off the struggle bus…or maybe it is time to drive the bus instead of being a passenger on it!

Swim: 21,902 yards

Show up and do the work…you’ll always be glad you did!
The struggle bus is real…sometimes I ride it longer than I’d like, but I’m still putting in the work.
Saturday started with 4400 meters as a passenger on the struggle bus.

Bike: 87.5 miles

Easy spinning post run to loosen up the legs!
An hour easy spin…just moving the legs.
After riding the struggle bus in the pool Saturday morning, I got to ride 71.9 miles. This is where I started to transition from a passenger on the struggle bus to the captain…I’m not in full control of the bus just yet, but I’m getting closer!! This Coeur Sports kit is magical…complete 180 degrees from the morning swim!!

Run: 22.1 miles

Finding the sunshine among the storms during my long run!
Saturday’s run off the bike was HOT + HUMID, but I nailed the plan and was super happy to finish strong!!
Grateful to have these two motivate me for some #sundayrunday hill repeats!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 14 hours & 11 minutes

Quote of the Week:

“I no longer want to be a passenger on the struggle bus. I want to drive the bus, so it is time to turn in my passenger card for the captain’s license!” ~ME

Attitude of Gratitude:

Much needed after a big training weekend. Thanks Nick at Vitality Massage for helping me stay healthy and active!
Grateful to spend the afternoon at the state fair with these fun peeps listening to Brett Eldredge live in concert!
A ray of sunshine during a rain storm!
So many homegrown tomatoes from our garden! I am grateful to get to go outside and eat from the garden!
Grateful that Dr. Chris Feil was able to get me in to see him. He thinks I’m not balanced…LOL!! (I think we already knew that!!)
A clean house! After spending my “rest day” deep cleaning the house in preparation for the start of a new school year, I am grateful it is done!
I am grateful for my fave! He came out to check on me and take pics while I was riding on Saturday. Love my support crew + cheerleader!
This! I am so grateful for my Normatec boots + home cooked meal that my fave made after a long day of swim + bike + run Saturday!
I sleep so much better after my Breakthrough Nutrition Goodnight drink!! Mmmmm

How was your week? What were you grateful for last week?! What tricks do you have for turning in your passenger card for a captain’s license of the struggle bus?!

10 weeks ’til #IMLou – happy

Last week was about recovery post Ironman Ohio 70.3 + family time! Doing what makes me happy and spending time with those who make me smile!

Swim: 7232 yards

When you want to take a nap, but your husband says, “The swim is going to help you stay loose and be strong. We are really coached on consistency, not always quality. Keep showing up.” I heeded his advice and showed up!
Putting in the work during a long swim back at home home!

Bike: 22.1 miles

Riding at home home while the twins entertained me 😉

Run: 13.7 miles

Early morning runs with Basil are the best! #Basillovesrunning
Working to find speed in the legs again post Ironman Ohio 70.3 race!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 7 hours & 5 minutes

Quote of the Week:

“Life only comes around once, so do whatever makes you happy, and be with whoever makes you smile.”

Attitude of Gratitude:

Grateful to dog sit for our friends and enjoy 3 days with 3 dogs
Grateful to have Nick at Vitality Massage keeping me healthy and ready to push my limits!!
Grateful that Kim showed up for my Women’s only triathlon clinic. Since she was the only one to show up, she got 2 hours of one-on-one attention and lots of gifts!! 🙂
Only in Iowa does your neighbor walk goats on leash down the sidewalk. The goats allowed Basil and My to smell them and try to play with them. When one goat “talked” to Basil, Basil didn’t have a clue what that noise was or what to do.
Celebrating with Dad back at home home!
Snow cones with the twins!! Yummy!!
This guy at home home!! #happyheart
These animals have keys to my heart!
I LOVE fresh produce from the garden!!

How was your week? What were you grateful for last week?! What makes you happy?!

11 weeks ’til #IMLou – race week

Last week was Ironman Ohio 70.3 race week!! I will have a separate post (maybe 2) about the race and race weekend, but here is what the week looked like.

Swim: 6600 yards

Diving into race week!! #IMOhio70point3 is this coming Sunday!!
Today we broke up 7.5 hours of driving with a little #swimlove in a new city!!

Bike: 73 miles

A short brick to alleviate some of the taper crazies!!
Easy spin on the run course with friends!!
Mojo is resting in T1!!

Run: 22.2 miles

A short brick to alleviate some of the taper crazies!!
Pre-race run = done! Time to finish the trip to Ohio and meet up with my Coeur Sports sisters!!
The #sub6orbust is no longer a dream!! Today I turned it into a reality thanks to Steena who ran with me!! This lady is such a strong, positive badass and I’m blessed and grateful to have had her by my side today!!

Strength Training: 10 minutes of core strength almost daily  

Weekly Totals: 10 hours & 37 minutes

Quote of the Week:

“Only those who will risk going too far can possibly find out how far one can go.” ~T.S. Eliot

Attitude of Gratitude:

Epsom salt soaks + lavender bubble bath = FTW!!!
Thanks to Nick at Vitality Massage for helping me stay healthy, strong, and race ready!!
Love my summer morning walks with these two!!
So grateful for Kyle at Kyle’s Bikes!! His race day blessing means Mojo is ready to roll!!
Sushi!! Yes!!
What?!?! Ironman Lake Placid 2019…here we come!!
My Coeur runneth over!! I got to meet some of the most inspirational, determined, loving ladies today!! #happycoeur
My name is listed and I’m ready for race day!!
These three ladies hold a special place in my heart!!
Testing out the Normatec Recovery hip recovery system!! Definitely want to add this to my recovery arsenal!!
Grateful to have the support of such an amazing team of ladies!!
This guy!! I don’t even know where to begin!! He is my biggest supporter, favorite person, and rock!! Love him beyond words!!
Steena deserves an additional medal for pushing me into the #sub6club in the last two miles of #IMOhio70point3 on Sunday!! My fave deserves a medal for the best husband, friend, supporter, Sherpa, cheerleader, photographer, and whip cracker (that’s what he’s doing here…chasing me up the hill cracking his whip at me)!! I couldn’t have turned this dream into a reality without them!!
YES!! Sub 6 hours!! #dreambelieveachieve
This medal was definitely earned with a new PR of 5:56:20 for the 70.3 distance!!
Our Air BNB hosts were spectacular!! I’m so grateful for their hospitality, openness, and friendship!!
This lady (and her friend) were two of the most AMAZING volunteers!! So grateful for the volunteers, meeting new people, and the triathlon community!!

How was your week? What were you grateful for last week?! 

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?!

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?!