Today's ride was cooolldddd but it was so nice to be back outside on the whip. I may or may not have almost killed a Canadian goose, I'm not sure if he or I is more traumatized😧 Also got to grab some brews with one of my fav teammates @archinick_runs so the day's a win I'd say😆
WHAT’S UP?! WATTS UP CHALLENGE WEEK HAS BEGUN!!!!
I’ve been building my Cycle Classes up for this performance test week! 21 members crushed it in the AM Class & 20 members brought the fire in the PM Class!!!! Many of them got new all time average watts which is what I wanted for them! •••
🚴🏽♀️Taught AM Cycle
🏃🏽♀️6 EZ Miles + Strides @9:22
🚴🏽♀️Taught PM Cycle
🏃🏽♀️2 EZ Miles @9:28
Tempo Thursday! Taught Cycle then headed into this longer mid week tempo workout. Finished up with Legs/Core later in the day. •••
•Warm up 1.5 Miles w/Strides
•3x3 Mi Tempo, 1/4 Mi Jog Recovery between
1️⃣7:53, 7:32, 7:30
2️⃣7:24, 7:18, 7:05
3️⃣7:10, 7:21, 6:59 🔥 •Cool down jog to a half marathon •••
I had been looking forward to this workout, excited for the paces all week. I keep feeling good running these paces and I am so grateful. Let me tell you SLEEP IS GOOD FOR YOUR RECOVERY! I was originally going to do this workout before my 9:15 spin class but when I got up at 6:15 I knew my body needed more sleep. I work 8-12 hour days standing on my feet and don’t get home until after 10pm some days so the extra 2 hours was so beneficial for me! DO NOT feel bad for allowing your body to sleep and recover if you’re training hard! I find I thrive best on 7-9 hours of sleep. How much sleep do you need daily to feel your best?
Short, Sweet & Pukey 🤪
I’m glad this pace is becoming more familiar. Despite feeling a little fatigue in my legs, I felt strong and in control of my breathing. 100m recoveries between each interval. Grateful for what I can do. Excited for the rest of the week’s workouts to come! #DreamBig
268352 days ago
Some time trial Tuesday action from Kona brought to you by the amazing @koruptvision. Dreaming about having my best race at 2019 World Champs, but first up is getting this body back into shape. Luckily I have @dibbo4 doing just that on the swim, bike, and run side of things, and @ecfitboulder on the strength side. These ladies know what I need to get fast and strong! Looking forward to kicking the season off at 70.3 Campeche in just over 2 months!
Just registered for @redmantri 70.3!! I absolutely love this race, so it’s perfect for my comeback A race. When I do this in Sept, it’ll be over 3 years since my last 70.3 (which I DNF’d) & 4 years since I last did this race (which was the peak of my IMFL training). A lot has happened in the past few years & a lot will happen this year in preparation for this. It’s terrifying & exciting all at the same time...and I can’t wait! 😍
When ya go to soccer kick a snowball while running and it’s a lot more ice than you anticipated 😆 ouch. Haha but what is running and lifting without being like a kid or throwing in dance breaks? 13 degrees, I was toasty in this outfit 🤪•
Billy @run.eat.repeat21 joined me for some of this run and I got to lift + 10 mins biking with my brother in law @justin.knapp1 !! •
Another 50+ Mile Run Week 😁
Fine tuning my spin playlists for the week. Anyone have favorite up beat songs you love to workout to? Any genre as long as it’s up beat!! 🤩