second/shift athlete feature!

A little feature over on Second/Shift Athlete today! Thank you, Colleen and Amy, for sharing my story!

These rad ladies are up to cool things. I love the blog’s motive: We want to be your inspiration to wake up and train, your resource for finding the best workout gear, a community to share your best practices/worst gripes, and your link to the fitness blogosphere. We’re here to help you stop saying things like “Oh, I only swim sometimes, and I’m not that great,” or “Sure, I ran three marathons, but I’m not fast or anything.” We want you to stand tall and proud, to own your accomplishments, to look great doing it, and start basking in all your Second-Shift Athlete glory.

How awesome is that?! Gotta love women who support other women and inspire others to be the best they can be. I will definitely be following for some daily inspiration!

Check out my Q+A on Second/Shift Athlete!

continuing to recover… and, what’s next.

In the two-plus weeks since Ironman Canada I’ve continued to eat like I’m still training – coconut macaroons for breakfast? Yes, please! – and occasionally have to remind myself that I did, in fact, race 140.6. It seems like eons ago and at times almost like it didn’t happen. Weird.

My body, however, tells me otherwise. I’ve ran just once since the race and while it wasn’t nearly as painful as I anticipated, I definitely could feel my legs. On the tired scale, three miles felt like 11.

There’s been quite a few miles put on the Madone since we’ve been home… 103 the second week after IM and another 110 this week. And, as much as I miss my Argon, it’s been enjoyable to hop on my bike and just ride, for fun and to explore some new routes around MSP.

ironman inspiration.

Last Sunday’s Ironman Wisconsin can be summed up in one word.

Inspirational.

From the moment the gun went off at 7a until 10:30p (and later) when triathletes were still pounding the State Street pavement, there wasn’t a second when I wasn’t accutely aware of the effort and determination that went into training and actually doing 140.6.

Nick and I arrived just in time for the start on Lake Monona – and, what a sight: thousands of lime green and hot pink swim caps bobbing in the water. Never having been to a WTC triathlon (just local tris and Nick’s 140.6 last year in Oklahoma), I had no idea it was an in-water swim start. Holy terrifying. I need to quell this fear if I plan on doing an iron[wo]man next year!

good morning from ironman wisconsin!

swim start.

After the swim started, we found a spot on the spiral ramp to cheer for triathletes running to T1. It was pretty cool to see the pros race by, but even cooler to see age-groupers, enormous smiles plastered on their faces.

the pros… i was too busy cheering when the age groupers ran by to snap any pics.

Even after most triathletes were on the bike, the energy on shore was contagious. The crowd roared as the last triathletes neared the end of the 2.4-mile swim – and neared the swim cutoff of 2:20. Not gonna lie, I teared up as the final rock star woman stood up and ran out of the water and then again when a couple others missed the cutoff by thismuch. After all that training, how heartbreaking.

last rock star woman out of the water.

kayaks.

Coffee in hand, we made our way back to the car and out to the hill on Old Sauk Road. It didn’t seem tough walking up it, but whoa… Nick and I biked it the following day, and I completely understand why some people walk their bikes up it. It is steep. At one point my Garmin read 12 percent grade.

The hill is also the place to cheer. The entire ascent was lined with cowbell-banging, speedo-wearing, sign-holding, wig-wearing, Sherpa-ing super fans who supported and helped motivate every single triathlete climbing that hill. Nick, teammates Suraya + Eric and I hollered our heads off, especially when we saw our teammates; all of them – Michele, Deion, Chris, Sarah, Vince, Chuck and Brian – beamed as they biked by.

wooo, michele!

yea, deion!

go, mo!

rock star sarah!

vince owning the hill.

nice climb, chuck!

one of the climbing crews, complete with a unicorn head + speedos.

super fans.

The hill crowd thinned out toward the end of the second loop, so we made our way back to State Street downtown Madison to get some food (cheering works up a voracious appetite…!) and cheer along the marathon course. People were everywhere, lining the streets and spilling into the sidewalks. Seeing so many race fans – support crews, volunteers, families, friends – was pretty awesome. Of all the races I’ve done or spectated, ironman fans take the cake. Never have I seen so many personalized t-shirts, crazy costumes and inspirational (and hilarious… ironman = worst threesome ever) signs at a race.

brian strong as he starts the second 13.1.

We snagged a sweet spot on the last corner before the finisher’s chute and hooted+hollered when friend Nick ran by en route to a third place age group finish – and a trip to Kona 2013. Wowza. Determination and hard work add up to incredible accomplishments. Big congrats, Nick!

what a race… nick is KONA bound!

We didn’t stop cheering until most of our teammates crossed the finish line (14 hours of yelling = hoarse voice for five days). And, as every single one ran by – several 140.6 first-timers – I couldn’t help but swell with happiness and excitement at their amazing accomplishment. I mean, it’s 140.6 miles. In a row. Pushing yourself to the very edge for nine to 16 consecutive hours. After months of training and many 20+ hours a week training.

So, so awesome.

Well done, ironmen and iron[wo]men! Thank you for motivating me to push a little harder on each and every workout, for showing me what can be done with dedication and persistence, for inspiring me to put 140.6 on my 2013 calendar. You are all amazing!

And, I can’t wait to be inspired again at Ironman Florida in November!

weekly workouts | september 10

Monday, September 10 – Nick and I stayed in Madison Sunday night, so after some Monday morning meetings, we hit the hilly section of the Ironman Wisconsin course, including the hill where we spent most of the day cheering. In just 16 miles, we climbed 1,022 feet… not bad for such a short ride. I can see why this 140.6 sells out in minutes; the countryside course is gorgeous, and the climbs (and descents) fantastic.

Bike stats: 16.35 miles, 1:01:39, Strava stats.

my madone.

Tuesday, September 11 – please remind me not to take two weeks off from running again. While I’m pleased with my run splits, today’s run felt sluggish and slow (I’m sure 90 degrees + humid didn’t help). I normally pound out this short Cathedral-Selby loop, but had to stop a couple times today to catch my breath.

Run stats: 3.57 miles, 27:11, 7:37 min/mile.

Wednesday, September 12 – dark as it is at 5:30a, I was up and ready to swim this morning. Our easy 500-yard warm-up was followed by 5 x 200-yard intervals. These are HARD, but wow, do they make the swim go by quickly – and are way more fun that swimming straight 500s. Plus, it’s fun to push myself to chase Nick down the lane. My splits hovered around 3:35 each.

Swim stats: 1,750 yards, about 40 minutes.

Vinyasa flow was really lovely tonight. I’m carrying my intention – elevate – with me the rest of the week.

Yoga stats: C2 vinyasa, 60 minutes.

manduka black pro yoga mat #layers. #wftsept

Thursday, September 13 – today’s highlight: A handwritten letter from my #star grandma. And, a relaxing rest day… some nights a good book + a few cups of tea are exactly what I need.

treasure.

Friday, September 14 – what a stunning night on the bike, soaking up the late evening September sun. It was absolutely perfect. I’m going to miss these evening bike rides – even the same ol’ Ford-Franklin-Cathedral loop – once winter hits!

Bike stats: 18.13 miles, 1:03:28

Saturday, September 15 – today’s intentions: gratitude + grace and let.it.go. If you follow me on twitter, you’ve probably heard a bit about our mouse problem. These little rodents – six caught so far – keep appearing in the kitchen and the hall closet. And, I’m terrified of them. Not kidding, the first time I saw one scurry across the floor, I screamed like a five-year-old and nearly hit the ceiling as I jumped to kitchen counter safety. Anyway, I keep talking about them – ok, complaining – and it’s driving Nick crazy. So, in yoga today, I resolved to let the mice go. Sure, they’re gross germ-spreading rodents, but yammering on and on about them isn’t going to make them disappear. Rather, we’re doing something about them; old-school traps with peanut butter are set, steel wool is stuffed in crevices and an exterminator is lined up. We’re gonna get these little buggers!

Yoga stats: C2 vinyasa, 60 minutes.

Nick left before sunrise for a 112-mile bike ride, so after yoga, I went out for a late-morning spin (though I kinda wish I could have biked with Nick and the boys). Nothing crazy or off the beaten path… just a familiar route down the greenway and around the lakes. Biking = bliss on wheels.

Bike stats: 34.12 miles, 2:01:29

Sunday, September 16 – I made a commitment to run more this week, and now it’s Sunday, and I’ve only logged a measly 3.57 miles. So, I laced up and hit the road at 9:30a, intending to run down Summit to the river and back. I wore my heart rate monitor, which both distracted and annoyed me. Watching it move up and down made the run go by quickly, but at the same time, almost made me panicky. Is my heart rate always this high when running? Is 170 normal? Where should it be? Despite my concern, the run felt pretty good – so much so that I tacked on another 1.5 miles.

Run stats: 7.62 miles, 1:01:40, 8:06 min/mile.

As I was driving to the CorePower Yoga studio in Edina, I seriously considered just laying in savasana for the entire 60 minutes of yin. It sounded so tempting because I was tired and my legs super tight, but static stretching turned out to be heavenly; dangling, cat pulling tail and legs up the wall were exactly what I needed. I left class feeling more limber and my mind completely cleared.

Yoga stats: yin yoga, 60 minutes.

Weekly stats: A pretty balanced week! However, I’m feeling a bit lost not having something to train for. Does anyone else feel like that in the off-season? Time to reflect on this season and set some 2013 goals…

Swim	1,750 yards, 40 minutes
Bike	68.6 miles, 4:06:36
Run	11.19 miles, 1:28:51
Yoga	three classes, 180 minutes

This week: Women Run the Cities on Sunday! Is anyone else running it? I’ll also be icing and rolling my right Achilles, as it’s been aching a bit the past week. Crossing my fingers a pesky old running injury (Achilles tendonitis) doesn’t return…

weekly workouts | september 2

Monday, September 3 – happy labor day! Nick and I spent our extra day off laboring over housework – floors, bathroom, laundry… squeaky clean… boom! – and biking around MSP. What a gorgeous day for a spin down the freshly resurfaced Greenway and around Isles.

Bike stats: 23.57 miles, 1:25:25.

Tuesday, September 4 – some evenings call for solo time in the saddle. So, while Nick got in a solid run with P2, I hopped on my bike for a solid Ford-Franklin-Cathedral loop spin. I’m amazed at how quickly daylight dwindles once September hits; there’s barely enough light for a two-hour ride after work!

Bike stats: 19.1 miles, 1:07:38.

Wednesday, September 5 – I slogged through today’s 6a swim. It was early, and I didn’t get enough sleep (still working on that!), but as sluggish as it felt, starting the day in the pool feels good. No drills today… just a quick 3 x 500s and home to head to work.

Swim stats: 1,500 yards, about 35 minutes.

My yoga mat was exactly where I needed to be this afternoon. So much loveliness in Amelia’s class tonight at the CorePower Yoga Grand Avenue studio. Savasana’s never felt so good, and the walk home, as the sun was setting over Summit, was just as peaceful… that magic, so-sun-kissed-it-makes-everything-glow-gold moment.

Yoga stats: C2 vinyasa, 60 minutes.

september sunset on summit. #flare #wtfsept

Thursday, September 6 – rest day relaxation!

Friday, September 7 – difficult as it was to get out of bed today, I’m starting to really enjoy morning swims. We got going a bit late, so swam just 3 x 500-yard intervals. After not sharing a lane for the first two sets – apparently we’re not the only two crazies who swim before sunrise – I finally caught Nick’s draft for the third set. Bubbles!

Swim stats: 1,500 yards, about 35 minutes.

Friday afternoon yoga bliss – and a back ache. While the vinyasa flow was a wonderfully sweaty combination of balancing and bending, it also did a number of my back. Something tweaked at the end of class and as the night progressed, it ached more and more. I did my best to help Nick install our new Thule roof rack, but bending and lifting didn’t feel too great. BTW… has anyone installed one of these before? The directions were worse than IKEA’s, but thanks to a YouTube video, we figured it out, and the rack looks pretty sharp on my car!

Yoga stats: C2 vinyasa, 60 minutes.

nick hard at work installing our new thule roof rack.

Rather than hit up live music in Mears Park like originally planned, I parked it on the sofa with some tea + tv to rest my back. My kind of Friday night!

now playing: friday night tea + tv. #wtfsept

Saturday, September 8 – I really wanted to run this morning, but my aching back probably wouldn’t have been too happy with any pavement pounding. Nick left early on a three-hour bike + hour run brick (his IMFL training just stepped up), so after lollygagging for about an hour, I went out for a late morning spin (oddly enough, biking didn’t bother my back). Other than the wicked headwind on the way out down the Greenway, the entire ride rocked. There were tons of people out biking and running around the lakes, which is awesome to see – and one of the reasons why MSP is so great. Even better: About two miles from home, I ran into Nick running down Summit, so I biked next to him back to the river.

Bike stats: 32.32 miles, 2:01:54.

please do.

#iam in my element on two wheels. #wtfsept

crazy hair.

Sunday, September 9 – what an inspiring day! My voice is crazy hoarse thanks to cheering for 14 hours at Ironman Wisconsin. BIG congrats to all the finishers! Blog post + photos this week.

Weekly stats: so, Women Run the Cities is on the calendar for September 23. Pretty sure that means I need to actually run in the two weeks prior! Also, I finally managed to swim twice this week, a streak that’s going to continue throughout the fall and winter.

Swim	3,000 yards, 70 minutes
Bike	74.99 miles, 4:34:57
Yoga	two classes, 120 minutes

This week: With zero running mileage last week, I’ll definitely be logging a few miles as well as biking as much as I can. Warm weather and evening sunshine are quickly dwindling!

Is anyone else running Women Run the Cities? Have you ever lost your voice cheering at a 140.6 or another race?