2021 week 45: taper time

I’m a bit behind in posting. Last week was my first official week of the taper. It was great to back off the training, get everything packed for our trip to Arizona, and have more time for prioritizing recovery. There were a few bumps along the way last week, but these were great bumps to overcome in preparation for race day!

Quote of the week:

“I am not afraid of storms, for I am learning how to sail my ship.”

~Louisa May Alcott

Swim: 10,200 yards

Sometimes you have to be determined to persevere NO MATTER WHAT!

Determination, adaptability, commitment, resilience, fortitude, perseverance, self belief…

This is what it took to get through my last big swim before race day. About half way through, the fire alarm went off and we had to evacuate the building. I stood outside in my wet swimsuit, towel, swim cap, flip flops, and a sweatshirt in 45F temps with 40 mph winds waiting to jump back in the pool to finish my workout. Thankfully I didn’t have to wait too long!

Oh…and the workout…let’s just say I’m ready for #IronmanArizona in 10 days! #LFG ⚡️⚡️⚡️
  • Warm up:
    • 200 swim
    • 100 kick with fins
    • 200 drills
    • 200 pull
  • Main Set:
    • Each set of intervals should get slightly faster as more effort is added:
      • 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 1:00
      • 8×25 sprints (10 sec rest)
  • Cool Down:
    • 300 any stroke

Bike: 84.3 miles

I had some great bike workouts to keep the legs fresh and ready for race week!

“I am a 1 in 7 billion athlete. My process doesn’t have to look like anyone else’s.” And it doesn’t!

My process appears to be “just right” as #IronmanArizona is in 8 days and I’m feeling GOOOOD! #LFG ⚡️⚡️⚡️

Run: 12.3 miles

Just the right amount to feel AMAZING and READY for race week!

“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw

I have been working on moving away from who I think I’m supposed to be and instead creating who I WANT to be and it is magical! Own your power! Be bold! Be courageously, authentically, unapologetically YOU!

11 days to #IronmanArizona #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 11 hours & 57 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to swim, bike, and run in the same day is such a blessing!
Thank you Kyle, with Kyle’s Bikes, for blessing Mojo before the big dance!
Jersey LOVES to be wherever I am…even on my yoga mat to “help” me. 🐶🥰
Waiting out the fire alarm with determination to complete the workout!
Thank you Nick, with Vitality Massage, for keeping me healthy and ready to race!
Have I mentioned that Jersey LOVES to be where I am…even if it means “helping” me at work?! 🐶🥰
Oh yeah! Soaking up all the recovery and snuggles before we leave for Arizona. 🐶🥰
Her snuggles are my fav! 🐶🥰

What were your highlights from week 45 of 2021?!

2021 week 44: peak training + race week

Last week was my last peak training week and I got to cap it off with one of my favorite local 1/2 marathon races followed by my last big training day. Who’s ready to taper?! THIS GIRL!!

Quote of the week:

“The race always hurts. Expect it to hurt. You don’t train so it doesn’t hurt. You train so you can tolerate it.”

~unknown

Swim: 9700 yards

I had some good swims last week. Here is my Friday happy hour swim workout.

  • Warm up:
    • 200 swim
    • 200 drills
  • Main Set:
    • 4×50 descending times/increasing effort (10 sec rest)
    • 2 times through the following (second set should be harder/faster than the first set):
      • 100 (10 sec rest)
      • 200 (15 sec rest)
      • 300 (20 sec rest)
    • 100 kick with fins
    • 300 pull
  • Cool Down:
    • 200 any stroke
Got my eye on some weekend fun! ⚡️⚡️⚡️

Bike: 119 miles

Sunday I took my last long ride outside. How could I not since it was 65F in Iowa in November?! It may have been windy AF, but that meant I had an AMAZING tailwind when I turned around to head home.

You have very little control over where a smooth golf ball travels. Dimpled and dented golf balls travel farther and straighter than smooth golf balls. The dimples and dents are more aerodynamic, creating less drag and more lift.

Challenges give us dimples and dents, allowing us to travel farther and straighter in future storms. So when given the opportunity to be smooth or dimpled and dented, always choose the dimples and dents!

It was windy AF Sunday, but I couldn’t resist riding outside in shorts and a short sleeved jersey when the temps were in the mid 60s in November in Iowa. The challenge the wind provided was just what I needed to add more dimples and dents so I can travel better on race day! #thisismykindofchallenge

14 days to #IronmanArizona #LFG ⚡️⚡️⚡️

Run: 34.6 miles

Saturday I got to race one of my FAVORITE local 1/2 marathons…the Hillbilly Hike 1/2 Marathon. This course is flat, fast, and fun! I started off easing into the run with a very comfortable 9:00/mile pace for the first couple of miles before kicking it up a notch to see what I could do. And what I did was absolutely AMAZING!! It “hurt” but this is exactly what I’ve been training for!! I’ll get a more detailed race report up soon!!

Turn up the volume! It was race day today! ⚡️⚡️⚡️

Saturday was my 4th time running the Hillbilly Hike 1/2 marathon and I beat my previous course PR by almost 7 minutes! Say WUT?! Racing with joy + gratitude is definitely the way to race!

#IronmanArizona is in 15 days! #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 17 hours & 13 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you Nick, with Vitality Massage, for keeping me in tip top shape!
Getting my recovery on with my Normatec boots.
All the snuggles! Such a great way to recover!
The fire in the sky was so gorgeous Sunday morning!
Any day I get to swim + bike + run in the same day is a good day. Any day I get to do it all staring the taper in the face is even better! Bring on the taper!

What were your highlights from week 44 of 2021?!

2021 week 42:mixtape

Last week I had to deviate a bit from my “normal” weekly schedule and mix things up as there were some family and work commitments that required some juggling. Thankfully I am self coached so it is relatively easy to move my workouts around to help balance training with family, work, and life in general. It’s like creating a mixtape to get all of your favorite songs from mixed genres on one tape! Ah…those were the days! Spotify tackles the task so much easier and much more streamlined these days. 🤣

Quote of the week:

“Life is a mixtape.”

~Unknown

Swim: 10,100 yards

Thursday I mixed up my effort in the water with one of my favorite swim workouts.

  • Warm up:
    • 300 swim with fins
  • Main Set:
    • 10×125 as 50 easy, 25 sprint, 50 moderate (20 sec rest)
    • 100 pull with buoy and ankle strap (no paddles)
    • 10×125 as 50 easy, 25 sprint, 50 moderate (20 sec rest)
  • Cool Down:
    • 100 any stroke
Keeping my eye on effort this morning! (See what eye did there?! 👁 🤣)

Mixing up the effort helps me dial it in for race day…sprinting past another swimmer, knowing what the “too easy” effort feels like, and kicking it up a notch to maintain that moderate/harder effort for the majority of the swim portion.

Working on those mental cues: -How is my effort? -Am I extending? -Are my elbows high? -Am I kicking with purpose?

#IronmanArizona is one month away! #LFG ⚡️⚡️⚡️

Bike: 253 miles

Friday I took the day off work to ride my bike and attempt to get my 100 mile ride in as it appeared to be the best weather day of the weekend. I watched the weather Friday morning as I waited for the temps to climb a bit before rolling out. It was chilly (hello late October in Central Iowa), cloudy, and calm (very little winds). I got about 45 miles from home and a light drizzle started. Where was this coming from?! There was no mention of any precipitation when watching the weather this morning. By mile 50 it was no longer drizzling, but raining. I knew there would be a gas station about 7 miles up the road, so I pedaled on. I was wearing the perfect gear for the chilly temps, but not for the rain. By the time I got to the gas station, I was soaked from head to toe. My feet were SO wet + numb from the freezing temps (not only was it pouring rain on me the last 7 miles, but the temps also dropped). I knew I needed to find a way to dry them out and warm them up if I had any chance of continuing. When I got to the gas station, I looked at the radar and it was not going to let up anytime soon + I was going to be riding back into this mess the whole 50 miles home. I opted to call for a ride home and decided that I would attempt the 100 miles again on Saturday.

100 mile ride…take 1

Mother Nature = 1, Kecia = 0

Made it to mile 50 before Mother Nature unleashed her wrath. Hopefully this means she took her aggression out on me today so she will bless all the athletes racing this weekend with a much better attitude. 🤞🏻 (FYI…that didn’t happen. She caused IMCA to cancel.)
#tryagaintomorrow
📸 #calmbeforethestorm

So on Saturday, I bundled up again and headed out to knock out those 100 miles. It was a much windier day, but it was dry, sunny, and warmer. This turned out to be a great decision!

100 miles…take 2

Kecia = 1, Mother Nature = 0

Decide…I decided 100+ miles on the bike (+ 1 hour run off the bike) was going to be MUCH better today! I was determined to keep a positive attitude, be gritty, and to persevere! I wasn’t going to let Mother Nature win. She tried to push me around a bit (hello wind), but I won this round!

I GET to do this! So much gratitude for the strength of my body + mind, the support from my #1, my safety on the open roads, the beautiful fall day, and the gorgeous fall foliage.

#IronmanArizona is 4 weeks from tomorrow! #LFG ⚡️⚡️⚡️

Run: 32.3 miles

I had a solid week of running, but the run that I’m the most proud of happened on Sunday after a 4000 yard swim + 27 mile bike ride with some tough intervals. My legs were already fatigued from the big workout on Saturday, so the added morning workouts put a bit more fatigue into the legs before my 14 mile run directly off the bike. Mother Nature was reminding us just how unhappy she was with how we are treating her planet (hello storms with strong winds, pouring rain, thunder + lightening), so I hopped on the treadmill. I decided to mix things up for this workout as 14 miles can be a LONG time to be on the treadmill, so after a 1 mile easy warm up, I increased the pace from low Z2 to low Z3 each mile for the next 3 miles. At mile 5, I had an easy recovery mile and then increased my pace from low Z2 to high Z3 each mile for the next 4 miles. At mile 10, I had an easy recovery mile and then increased my pace from low Z2 to high Z3 each mile for the last 4 miles, finishing strong! I felt amazing! I know I could have run many more miles mixing up the pace like this. Maybe this is something I need to remember to do on race day…

The treadmill and I became besties Sunday for my 14 mile brick run because…Mother Nature. ⛈ ⚡️

#IronmanArizona is 4 weeks away! #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 25 hours & 14 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Thank you Nick, with Vitality Massagehttps://www.vitalityames.com/, for working out the kinks!
When a former student (who is now a principal) posts that you were her favorite teacher… #mycuprunnethover
Mixing things up this week…moved my double run day to Tuesday instead of Wednesday. Easy am miles with the sunrise…5 weeks to race day! #LFG ⚡️⚡️⚡️
Mixing things up this week…moved my double run day to Tuesday instead of Wednesday. Fast/hard pm miles…5 weeks to race day! #LFG ⚡️⚡️⚡️
So grateful for the support of my #1! He’s the best!
Solid day of swim/bike/run!

What were your highlights from week 42 of 2021?! Do you remember making mixtapes?!

2021 week 41: flexible

If you remember from week 40, I ended the week sleeping on the couch with Jersey right off the bike…I needed sleep. Well, that carried over to start the week last week. I needed sleep, so I took some time off work early in the week and slept (nearly 12 hours on Monday night and nearly 11 hours on Tuesday night), which set me up great for workouts later in the week. I know that if I continue to push myself instead of rest + sleep, I am setting myself up for failure (injury, not hitting intervals, risking over training, etc.), so I almost always listen to my body and give it the sleep it craves. I decided to be flexible in my process and re work my plan for the week to give my body the rest it was craving.

Quote of the week:

“Be clear about your goal, but be flexible about the process of achieving it.”

~Brian Tracy

Swim: 11,000 yards

Friday I had a GREAT swim after work! Not only did I put up some AMAZING paces, but I also took time to play in the water (which is something I haven’t done nearly enough of lately).

  • Warm up:
    • 200 swim
    • 200 drills
    • 4×50 descending (10 sec rest)
  • Main Set:
    • 3 times through (start hard and make each set harder/faster/stronger than the last set)
      • 100 (10 sec rest)
      • 200 (15 sec rest)
      • 300 (20 sec rest)
    • 100 kick (with fins)
    • 300 pull (with buoy, paddles, and ankle band)
  • Cool Down:
    • 200 any stroke
Lately my swims have been all business, so it was WAY past time to bring the fun factor back! Oh don’t worry…I took care of business before playing Friday! ⚡️🔥

Bike: 48.9 miles

I stayed on the trainer last week for all of my bike workouts. I nailed some workouts and struggled with others, but I showed up, gave my best, and learned along the way.

Endurance efforts with surges in power to wake the legs up and fatigue them a bit before a 10 mile run off the bike! ⚡️

Run: 33.5 miles

Being just under 5 weeks to race day, I am ramping up the mileage and had some great runs last week. Some solo, some with my #1, and some with my favorite girls.

I GET to challenge myself and push my limits as I enter into peak training! Enjoying the process and excited to see what I can do on race day! #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 14 hours & 7 minutes
2×30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Petting horses after running…Why not?!
Getting all the sleep!
“Mom, make room for me!” ~Jersey
Jersey loves the Normatec Recovery boots
Doing my civic duty by voting for city council + school board at a satellite site.
I have been at a loss for words on how to accurately describe how grateful I am to represent Coeur Sports for year 8 in 2022. This is more than a team. It’s a family! 🥰
Getting to swim/bike/run all in one day… #happyheart 🥰
So grateful that Basil loves to run and shared a few miles with me Saturday! 🐶🥰
So grateful that Jersey loves to run and shared a few miles with me Saturday! 🐶🥰
#SundayFunday included a farm ninja obstacle course, zip lines, hay rides, a corn maze, and quality time with some of my favorite peeps! 💙💛
The farm ninja obstacle course was a fun challenge on Sunday!

What were your highlights from week 41 of 2021?! When you find yourself exhausted, do you give your body the sleep, rest, and recovery it needs?!

2021 week 40: not according to plan

Last week I had multiple workouts that didn’t quite go according to plan. I showed up, I gave my best, but my best didn’t allow me to “achieve success” on that day. But you know what?! That is ok! I learned a lot in the process and that learning means I didn’t fail…It actually means I succeeded…just in a different way!

Quote of the week:

“Most things don’t go exactly as planned. That’s why it is a plan…not a certainty”

~unknown

Swim: 5700 yards

Friday I did a swim that I’ve done before and is one of my favorite workouts, but it didn’t go according to plan. This is what the workout looked like:

  • Warm up:
    • 100 kick with fins
    • 100 pull with buoy, strap, and paddles
    • 100 swim
    • 4×100 descend (times should descend as effort increases) (20 sec rest)
  • Main Set:
    • 3 x 800 (30 sec rest) – start fast and make each 800 faster than the last
  • Cool Down:
    • 200 any stroke

I started my 800s strong and focused my mind on the following intentional thoughts that keep me strong throughout:

  • I set goals on purpose and with purpose.
  • I will always fight until I achieve my goal.
  • I achieve every goal I set for myself.
  • I am a strong and confident endurance swimmer.

My first 800 was strong! My second 800 was faster (averaging 2 sec/100 yards faster than the first 800)! I was super pumped to crush the third 800, but I changed my thinking before starting the third 800. Instead of focusing on those intentional thoughts that kept me strong during the first 2x800s, I focused on key body questions for each 100 yards (I focused on one question per 100 yards for each of the first 400 yards and then repeated them for the second 400 yards):

  • Am I extending my arms?
  • Are my elbows high?
  • Am I rotating?
  • Am I kicking with purpose?

Focusing on the key body questions turned out to not be the best decision as my third 800 was 6 seconds slower than my second 800. What I learned for next time is that I will keep my focus on the intentional thoughts as those definitely served me better.

While some people have entered their off season, I am in peak training…not only putting in the physical work, but doing the mental endurance work too! #LFG ⚡️⚡️⚡️

Bike: 211 miles

Thursday I got to ride outside after work. It was such a glorious day! So grateful for the opportunity to still be riding outside!

Living my best life!

The end 💙💛

Over the weekend, I had a double brick planned…4 hour ride + 40 minute run off the bike on both Saturday and Sunday. I took these workouts to the trainer/treadmill as I had to start early on Saturday to get to Isabella’s swim meet during early afternoon and Sunday there were rain chances on and off all day that I wanted to avoid. Saturday was a great workout, but I didn’t do the best of refueling/rehydrating/recovering afterwards as I went directly to the swim meet. This may have impacted the poor workout on Sunday. During hour 3 on the bike, my legs completely quit turning over. I tried riding in zone 1 for a bit, but just couldn’t get the legs to turn over no matter how much mental focus/energy I gave. So…instead of trying to force my legs to move when they wouldn’t, I hopped off the bike at 3 hours and 13 minutes, changed into dry clothes, downed a protein smoothie, laid down with Jersey, and immediately fell asleep.

Not all workouts go according to plan. Sometimes the legs stop turning over and no amount of mental “pushing” can change it…so sleep + snuggles while still sweaty will make the legs stronger for tomorrow. 💙💛

Run: 28.2 miles

Wednesday I had a split run day, with 7 am miles and 8 pm miles. My #1 and I ran together in the morning at an endurance pace (so proud of him for running his longest distance since December) and I ran solo in the afternoon. While it was super humid in the morning, it was also cool with no wind, very few hills, and I was not very focused mentally. The afternoon was much the opposite…it was still humid (though less than those early am hours), but much warmer with strong winds, lots of hills, and my mental focus was on 🔥! I was super pumped to have a much stronger run in the more challenging afternoon conditions!

Celebrating because my 8 mile pm run averaged 34 seconds per mile faster than my 7 mile am run. #LFG ⚡️⚡️⚡️

Strength Training: 15 minutes of core strength daily

Weekly Totals: 20 hours & 10 minutes
30 minutes of full body strength training
30 minutes of yoga

Attitude of Gratitude:

Getting to run in areas I haven’t run in a LONG time kept things fun and fresh!
Thank you Nick, with Vitality Massage Ames, for keeping me healthy so I can continue to do what I love!
Awww yeah!! Any day I get to swim/bike/run in the same day is an amazing day!
So grateful I got the opportunity to watch Isabella crush it at her swim meet!
This girl! I love her so much! Even when she kills critters and brings them to us.
So grateful for an opportunity to see + chat with friends on Saturday morning while riding!
Getting my Normatec Recovery squeeze on!

What were your highlights from week 40 of 2021?! What do you do when things don’t go according to plan?!

2021 week 38: snuggles

Last week was a super easy week to recover from the Ironman 70.3 World Championship and get back into routines at home. Oh…and how is it that I’m only 8 weeks away from Ironman Arizona?! We had an amazing trip to Utah, but it sure feels good to be home and snuggling with our girls again! We missed them and I think they missed us.

Quote of the week:

“Dog: World’s best cuddle buddy.”

~Unknown

Swim: 1200 yards

Monday we swam in Glenwood Springs, Colorado on our way home from St. George, Utah. The pool was SO big, but WAY TOO WARM for lap swimming, but it was a great travel break to get out and move a bit. The pool is fed by a natural hot spring, hence the warmer water.

1200 yards in 1,078,000 gallons of 91F water at 5761 feet elevation.

Bike: 21.9 miles

Sunday I did some intervals on the bike. It felt good to be back on the bike and in a training routine again!

Time to put the head down and dial in the Ironman training. How are we only 8 weeks out from Ironman Arizona?! #LFG ⚡️🔥

Run: 4.05 miles

We have so much to learn from dogs!
🐶 They are always in this moment.
🐶 They always have fun.
🐶 They are so happy.
🐶 They play hard and rest hard.
🐶 Their unconditional love is endless.

4 family recovery miles on a beautiful morning!

Strength Training: 15 minutes of core strength daily

Weekly Totals: 3 hours & 59 minutes
30 minutes of yoga

Attitude of Gratitude:

I definitely needed this flush of the body after that epic Ironman 70.3 World Championship race in St. George! Thanks Nick, with Vitality Massage, for getting me ready to crush this next 8 weeks going into IMAZ. Oh…and I love the new bed!
All the snuggles! I’ve missed this so much! 🥰
The fire in the sky was gorgeous!
Love these two…even if I have to share my pillow with Jersey and they sometimes make it impossible to sleep. 🤪
This girl missed me! 🥰

What were your highlights from week 38 of 2021?!

2021 week 36: bittersweet

Last week we prepped for nearly 2 weeks off from work and had loads of fun in Madison, Wisconsin around Ironman Wisconsin race weekend. Since 2010, we have been in Madison the weekend after Labor Day every year (minus last year…hello Covid) for Ironman Wisconsin. We have volunteered, raced, spectated, cheered, supported, and loved every minute of what feels like a hometown race. We are sad to see the race date change to June starting in 2022 as we will no longer be surrounded by the IMWI experience. With the Ames Triathlon on the same weekend in June, our priorities will be elsewhere. Leaving Madison this time was bittersweet. Here is a flavor of week 36!

Quote of the week:

“Life can be bittersweet, but only you control the sugar.”

~Michelle Parsons

Swim: 0 yards

Sadly I didn’t get any swimming in last week. The timing of life and the pool schedule just didn’t mix.

Bike: 109 miles

Friday we got to ride on the Ironman Wisconsin bike course. I didn’t have working batteries, so I don’t have data to show for our ride, but sometimes those are the best rides! Ride free! We had to take a detour in the first 5 miles as part of the bike course is being resurfaced. This allowed us to climb new peaks and descend into new valleys. It was a fun new challenge! Oh…and that hill climb on Kollath made Barlow feel like a vacation for those of you familiar with the Barlow climb. 😳

Challenge yourself! The more fires you experience, the more fireproof you become! 🔥

Run: 24.8 miles

Saturday morning we ran on a large part of the IMWI run course. This is such a fun course. Running down State Street and along Lake Mendota…so many wonderful memories from racing here in years past.

“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw

Creating calm, peace, gratitude, and joy along Lake Mendota Saturday morning with my fav before the excitement and whirlwind of volunteering/spectating at IMWI.

Strength Training: 15 minutes of core strength daily

Weekly Totals: 12 hours & 40 minutes
30 minutes of yoga

Attitude of Gratitude:

“As you have bigger goals, you have to be willing to expand on your belief for the next future version. Be clear about who you are, what you want to be, who the future you is. How does that future person act, think, feel?! PRACTICE that over and over and over!” ~ Vanessa Faye Foerster

Grateful for more miles to PRACTICE how my future self acts, thinks, and feels on race day! ⚡️⚡️⚡️#LFG #fun #gratitude #joy
Squeeze me! Squeeze me! Normatec Recovery
Thank you Nick for working out the kinks so I can take time off work to play! Vitality Massage Ames
Getting to drink Karma Kombucha…OMG! YAAASSSSSS!!
So many shenanigans with my fav on the IMWI bike course.
Meeting up with my Coeur Sports sisters!
I have been in the change tent at Ironman Wisconsin since 2010 except for years I raced (2011, 2014, and 2016) and last year (hello Covid). See ya later Ironman Wisconsin! 🐮 ❤️
Ian’s pizza is a MUST when in Madison!
Sunday was bittersweet as it marks the end of a chapter. With the race moving to June in 2022, it is time to pass the Captain badge off to the next amazing Women’s Change Tent Captain. 🐮 ❤️

What were your highlights from week 36 of 2021?!

2021 week 32: challenge yourself

Last week I got to challenge myself in a whole new way with some back to back racing over the weekend. I raced a local sprint triathlon on Saturday and followed it up with a local Olympic-distance triathlon on Sunday. I pushed hard in both races. Saturday I finished 1st overall female (with only 5 men finishing before me) and Sunday I finished 2nd overall female (with the only female finishing before me being a professional triathlete). I will have race reports up soon, so stay tuned!

Key takeaways:
-I GET to do this sport
-I GET to decide how I show up
-I set goals on purpose and with purpose
-I LOVE a good challenge
-I am incredibly grateful that my body allows me to do this
-smile and ALWAYS have fun
⚡️⚡️⚡️

Quote of the week:

“Challenge yourself; it’s the only path that leads to growth.”

~Morgan Freeman

Swim: 2506 yards

The only swimming I did last week was while racing.

SOOOO ready! LFG ⚡️

Bike: 37.2 miles

The only biking I did last week was while racing. Saturday’s race was super flat, but Sunday I got to climb Twister Hill (where the movie Twister was filmed) twice. Anyone who thinks Iowa is flat should come climb Twister Hill with me! 🤪

LFG! ⚡️
Photo credit: Dave Mable

Run: 15.5 miles

I did do a hill repeat run on Monday last week, but then didn’t run again until race weekend. It was good to save the legs a bit to see just how hard I could push them. Saturday’s race was super flat, but Sunday I got to climb a big hill twice. It was good physical and mental training for Ironman 70.3 Worlds coming up next month!

So much heart and courage running into that 2nd place finish!
Photo credit: Dave Mable

Strength Training: 15 minutes of core strength daily

Weekly Totals: 7 hours & 16 minutes
30 minutes of full body strength training

Attitude of Gratitude:

I love all the snuggles! 🥰🐶
So grateful to Nick with Vitality Massage for getting me race ready!
Look at this gorgeous sunrise that greeted us on Saturday morning.
This was my first time stepping up on the top step of a podium to take the overall female win!
Photo credit: The Iron Hippie
Taking 1st at the Twin Lakes Sprint Triathlon on Saturday! 🥳
Getting to squeeze and race with my Coeur Sports sistas!
That 2nd place medal at Bluff Creek
Photo credit: The Iron Hippie
Taking 2nd at the Bluff Creek Olympic-distance Triathlon on Sunday! 🥳
Thanks to the ISU Physics club for volunteering at the Bluff Creek Triathlon on Sunday!
Photo credit: The Iron Hippie

What were your highlights from week 32 of 2021?! Have you ever raced back to back?! If so, what did you learn?!

2021 week 31: seek challenges

Last week I got back into structured training as I build into these next 5 weeks toward Ironman 70.3 World Championships and 14 weeks to Ironman Arizona. It feels good to be pushing my limits again and challenging myself in new ways.

Quote of the week:

“Only when we seek challenges can we hope to find the best in ourselves.”

~Robert Rodriguez

Swim: 8796 yards

Thursday when I got in the water to complete my swim, I felt so sluggish and had thoughts that this swim was not going to go as planned. I decided to change my focus to my effort and form because I set goals on purpose and with purpose. I will always fight until I achieve my goals. Thursday required a little more fight and a lot more focus, but it totally paid off with each set faster than the last.

“Never give up, for that is just the place and time that the tide will turn.” ~Harriet Beecher Stowe ⚡️🔥
  • Warm up:
    • 200 swim
    • 200 drills
  • Main Set:
    • 4×50 descending (10 sec rest)
    • 3x[100 (10 sec rest), 200 (15 sec rest), 300 (20 sec rest)] Descending sets (each set should be faster than the previous set
    • 100 kick
    • 300 pull
  • Cool Down:
    • 200 any stroke

Bike: 166 miles

Saturday and Sunday I rode on the trainer to climb ALL of the HILLS! Saturday I rode 70 miles and covered just over 5500 feet of elevation gain on The Mega Pretzel route on Zwift. Sunday I rode 68 miles and covered just over 4500 feet of elevation gain on The Pretzel route on Zwift. That is 10,000+ feet of climbing in 118 miles and buckets of sweat in 2 days. What a great way to prep for Ironman 70.3 World Championships!

I’d have to ride only hill repeats for days to get that kind of elevation gain here! 🤣

Run: 24.9 miles

Monday I ran hill repeats. I was going to do this before work, but with the poor air quality due to the smoke in the air from the Canadian wildfires, I decided that doing it after noon (when the air quality was to improve a bit) would be a wiser option. Bonus…it would also be a bit warmer and a gorgeous afternoon…nothing like the heat we had last week! There was still smoke in the air, so I probably should have done the hill repeats on the treadmill, but I just couldn’t resist the beautiful afternoon weather!

Hill repeats are in the training calendar on repeat for the next 6 weeks in preparation for all the hills in St. George at the Ironman 70.3 World Championships. I love a challenge! #LFG ⚡️🔥

Strength Training: 15 minutes of core strength daily

Weekly Totals: 21 hours & 15 minutes
3×30 minutes of full body strength training
2×30 minutes of yoga

Attitude of Gratitude:

So grateful that we don’t have the wildfires here, but the smoke from those fires in our area sure make for some beautiful sunrises.
So grateful I got to spend some time with my Coeur Sports sister, Courtney, and her husband Ron while they were visiting from DC!
Thank you Nick with Vitality Massage Ames for keeping me healthy and active!
Thanks Sim for my wonderful surprise!
Cupping…ouch! Grateful it helps and gets me back on track!
Any day I GET to swim/bike/run in the same day is a great day!
Getting to run with friends in cleanish air is always better!
Getting my Normatec Recovery squeeze on with all the snuggles! 🥰🐶
My little snuggle bug! 🥰🐶

What were your highlights from week 31 of 2021?! How do you challenge yourself?!

2021 week 29: race week

Last week was race week for Ironman 70.3 Ohio. I will get a full race report put together, but for now, my race was not what I had trained for, but it was the race I was given. I am incredibly grateful that I got to cross another finish line and had the privilege of racing.

Quote of the week:

“There will come a day when I can’t do this. Today is not that day.”

~Unknown

Swim: 6509 yards

Raise your hand if you’re ready to race this weekend!

Bike: 95.3 miles

So grateful to get to spend time with my Coeur Sports teammate, Akira, on Saturday before the race.

Run: 18.0 miles

Running with my fave in Springfield, OH was one of my favorite runs last week.

Strength Training: 15 minutes of core strength daily (except race day)

Weekly Totals: 12 hours & 31 minutes

Attitude of Gratitude:

Thank you Vanessa for these beauties!
Thank you Nick, with Vitality Massage, for getting me race ready!
Good race juju from Coeur Sports.
My cup runneth over! So many hugs from my Coeur Sports sisters on race weekend!
Thank you to our support system! You all are the BEST…and make me smile!
We have the BEST home stay in Ohio! Thank you so much Kimra!

What were your highlights from week 29 of 2021?!