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ironman canada | week 22

Seven weeks out from Ironman Canada, I’m shaking things up… throwing in some track workouts and hill repeats and logging some serious mileage on the bike… and, it feels good!

This past week was a big confidence booster. Although I’m still dialing in nutrition and learning that I have to eat on the bike even if I’m not hungry, I learned this week that I am capable of comfortably running long – and, running with a sloshy stomach – and biking… well, biking just keeps getting better and better. There’s really no place I’d rather be bright and early on a Sunday than in the saddle, cruising up and down rollers on wide country roads. And, aero is getting more comfortable and will be even better once the correct spacers finally arrive from Argon 18.

With that, my week…

MONDAY. I was in Detroit for work today… not my favorite place, but at least it was a rest day, and I was home by 8:30p. One plus of plane rides: I finished Chrissie Wellington‘s book, A Life Without Limits. More on that in another post.

TUESDAY. Just an easy 18 miles on the bike and a 3.71-mile transition run. Both felt great!

WEDNESDAY. I worked a half-day from home today, so got in a quick, 2,900-yard swim in the morning. A couple 500s (8:15 and 8:14), two 250s and 5 x 100…  solid. When Nick got home from work, we headed out for a bike together. He pealed off around 10 miles in, and I finished 26 and then bonked on a three-mile transition run. Definitely didn’t eat enough today!

THURSDAY. Oh, hey, 15-mile run. It’s been awhile (since 2008!). Five miles in (two of them at 7:30-7:45 pace), I ran into friend Johnny, and we ran together for the middle six or seven miles. They ticked by, my legs felt great and I barely looked at my watch. After we split around mile 11, I felt pretty good for a mile or so. I also ran outta water during this mile, and of course that’s all I could think about. So, when I got to the fountain at Summit / River Road, I drank about a gallon, which made for a super sloshy and uncomfortable belly the last three miles. Sloshy belly + not enough calories + heat and humidity = borderline bonk. It crossed my mind numerous times to just lay down in someone’s front yard. Nonetheless, I made it home and was super happy with my 8:39 pace.


FRIDAY. I was stupidly excited to ride my Madone today. Being on my tri bike all the time, I forget just how wonderful my road bike is… there’s nothing like it. Just an easy 20-mile recovery ride – and, I smiled the entire time.


SATURDAY. After a way-too-long hiatus (um, since last summer), track workouts are back! It was steamy today, and though I didn’t get as early a start as I wanted, the sweat and sunshine felt great. My warm-up: two miles at 9:00 pace. Then, four one-mile repeats at 7:24 / 7:24 / 7:20 / 7:19. They were tough, but each lap ticked by pretty fast. I forget just how much I love running at the Macalaster track! Cool down was an easy 9:00 mile.

I wrapped up today with 2,500 yards in the pool. I modified my workout a bit because I just wasn’t feeling 100s, so there was a lot of pulling… and, I love pulling! I tend to over-kick so pulling is good practice to get me more focused on using my arms.


SUNDAY. Sunday mornings don’t get much better. Nick, Johnny and I headed out toward Afton bright and early around 6:45a. Two five-mile race pace intervals, 2,700 feet of climbing and 84 miles later, I was one happy girl. So much bike love today! All in all, a fantastic ride – and, a huge confidence booster. Not that I doubt my cycling ability, but it just reassured me that I can bike far, feel good and keep up with the boys (for the most part). A quick, 20-minute t-run at 8:40 pace rounded out the morning.


In non-training news…

Nick turned THIRTY!



And, much of my holiday weekend was spent with my fave girl…


…and, my other fave girl.


Long bike rides in 95-degree weather + humidity call for Cow Bella Gelato (if you live in MSP and haven’t been here yet, go, now! The salted caramel and lemon sorbetto are both incredible).


Weekly stats: 14 hours, 46 minutes.

Swim 5,400 yards, 1:54:02
Bike 148.79 miles, 8:28:23
Run 31.11 miles, 4:23:51

This week: More of the same this week, including an open water swim and another long weekend ride. Plus, I’ll be cheering on friends on Life Time Tri on Saturday. Love this race and am excited to spectate this year!

Happy swimbikerunning, friends!

12 Comments Post a comment
  1. Great post, Sista!! You just continue to amaze me. Can’t wait to go to CowBella!!! YUM. I need to log more miles if I think I can eat ice cream and gelato every day though… 🙂 xoxo!

    July 9, 2013
    • We need to go to Cow Bella again, Sis! Thank you! And, you amaze me… balancing work, Finley, the Tail, life and now training for the TC 10 Mile (so excited we got in!)! xoxo!

      July 24, 2013
  2. kicking butt lady! keep it up!

    July 9, 2013
    • Thanks, lady! YOU, too!

      July 24, 2013
  3. You’re going to ROCK IM Canada!! So proud of you!! Keep moving forward!!

    July 9, 2013
    • One foot in front of the other! Thank you! 🙂

      July 24, 2013
  4. erin #

    Nice work!! I cannot wait to hear what you thought of A Life Without Limits. That’s next on my reading list and I’m hoping to start it this weekend.

    July 10, 2013
    • Thanks, Erin! Have you started it yet?! I am planning to write a few thoughts, but just haven’t had time to gather them together 🙂

      July 24, 2013
  5. I need to get to Cow Bella ASAP!

    Nice 15 miles — must feel good to run that far after all you’ve been through, running-wise 🙂

    Great week of training! Keep it up, lady!

    July 10, 2013
    • It sure does! It’s crazy to think how far it’s come in just over a year.

      Yes, Cow Bella! Get the lemon sorbetto… it’s amazing.

      Thank you!

      July 24, 2013
  6. Happy Birthday Nick!!!
    You definitely deserve a HUGE bowl of ice cream after a week like that. You inspire me so much!

    July 11, 2013
    • He says thank you 🙂

      Ha… we eat ice cream or gelato almost every night…!

      Thanks, lady!

      July 24, 2013

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