DW made me a post-run steak omelet!
69 4
Longest run of my life! First time running longer than a half-marathon...14 miles! DW with the assist since I don't have enough fingers.
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You got to remember to always enjoy what you do even 😁 if it is hill repeats!! #focused #ironmantraining #im703florida #im703augusta #swimbikerun #tri #tri#triathlon #trilife #tri_community #running #runner #sugarloafmountain #triathlon #triathlete #zootsports
65 1
Trying out the new bike fit!
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Swim Set Saturday: The adventures of sprinting and race pacing in the pool. So many of us have only ONE speed in the pool—this set is to allow us to differentiate between different race paces and get some speed going under us. Zoom! ⠀ ⠀ ⭐️ Distance: 2000m⠀ ⠀ 🌅 Warm-up: ⠀ 5x50 easy, faster, easy, race pace, easy each 50 ⠀ 100 easy⠀ 100 faster⠀ 100 for time ⠀ (550m)⠀ ⠀ ⚖️ Skillz⠀ 8 x 25 single arm swim - switch arms each length - use fins or buoy if needed ⠀ (200m)⠀ ⠀ 🔥Main Set ⠀ 50 sprint race pace (fastest!)⠀ 75 Oly race pace (fast)⠀ 100 70.3 race pace (steady by focused)⠀ 150 Ironman race pace (steady but sustainable)⠀ Recover 25⠀ ⠀ Repeat the ladder 3x⠀ (1200m)⠀ ⠀ 💧Cooldown⠀ Easy 100⠀ .⠀ .⠀ .⠀ . . . . . .⠀ #swim #tri#tri#triathlete #swimset #swimworkout #triathlete #tri #indoortri #firsttri #whywetri #womenfortri #im703augusta #tri365 #swimbikerun #tritraining #iro#iro#ironman703 #beginnertriathlete #learntoswim #triathlontraining #triathlonlife #triathlongirl #swimmer #newswimmer #saturdayswimday #triathloncoach #teamsbmtri #trilife #tricoach #besttriclubever #ironman #ironman703 #humansoftriathlon
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Went to @pedalpowerky for a bike fit today. Bike is so much more comfortable now!
68 3
Had some breakfast fajitas after a great run today. Got drizzled on a little bit but I managed to miss most of the rain!
46 1
New Wattie Ink triathlon training kit is smooth as butter!! #rockthew #wattieink #diadora #giro #triathlon #im703chatt #im703florida #im703augusta
49 5
Today didn’t start off how I was hoping car didn’t start, rear derailur wasn’t cooperating and my Garmin died. But I didn’t let that stop me at all! I road my bike to the event, had a tech “try” to fix the derailur and who needs a Garmin. All that maters was I got to spend time in the saddle and ride with a bunch of cool cyclists! #tourlatino #focused #cycling #cyclinglife #cyclist #digdeepboco #ironmantraining #im703florida #im703augusta #triathlonlife #tri_community #tri365
61 7
What a gorgeous morning to bring cyclists together for #tourlatino 🚵‍♂️! #cycling #cyclingadventures #cyclinglife #iro#ironmantraining #ironman #im703florida #im703augusta #iamspecialized #digdeepboco
53 2
Swung by the grand opening of Wing Hut with DW to refuel after my run.
63 4
🎵And it's just a box of rain, or a ribbon for your hair. Such a long long time to be gone, and a short time to be there.🎵Nine rainy miles today since it's a rest week. Next 10 long runs will all be over 12 miles!
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Swim Set Saturday ❤️🏊🏼‍♀️❤️ ⠀ ✏️ Purpose: Improve endurance for your big, long “A” race, and push beyond your boundaries...mentally and physically. ⠀⠀ 💡Distance: 1000 meters further than your longest workout in the last 12 weeks. (Fun, right?)⠀ ⠀ 🧣Warm-up:⠀ Easy swim for 10 minutes (your pace, your drills)⠀ 200 kick with fins⠀ ⠀ 🏊🏼‍♀️ Main Set Structure:⠀ [100 easy ⠀ 100 for time (record)⠀ Recover with ⠀ 50 backstroke⠀ 50 choice ⠀ 200 swim easy ⠀ Rest :30⠀ 100 Ironman race pace⠀ 100 70.3 race pace⠀ Rest 1 min⠀ 50 Oly race (faster) pace⠀ Rest :30⠀ 50 sprint (fast) pace⠀ 200 recovery pace (paddles and buoy optional)]⠀ (1000 meters)⠀ 🏆 Repeat the ladder until you’ve PR’d your recent distance by 1000 meters. ⠀ ⠀ If you’ve never swam 1000 meters, then ease through this workout at your own pace... and you’ll be there. ⠀ ⠀ 💧 There is plenty of rest and variation in this to push yourself and reach that new goal. ⠀ ⠀ ⭐️ Disclaimer: Use care and caution and common sense if you have shoulder or neck issues or present injuries. Adjust as needed to your current level and needs. Do not push beyond any pain or discomfort. Have fun! ⠀
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You know season about to start when your nutrition drawer is jammed packed!! Thanks to the team at @trifuelmonthly #focued #iro#ironmanning #ironman #im703florida #im703augusta #triathlonlife #tri_community #tri365 #trilife #trifuelmonthly
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Better late than never... Tuesday Bike Trainer Workout #TBTWOD ⠀ ⠀ 💡 Purpose⠀ Get a little climbing in those legs with one of the #TeamSBMTri short, quality over quantity climbing workouts⠀ ⠀ ⏰ 40 minutes⠀ ⠀ 🔥 Warm-Up⠀ - Warm-up for 5 minutes easy pace.⠀ - Fast leg drills - 30 seconds on, 30 second off, repeat 4x⠀ -5 minutes building faster RPMs each minute ⠀ - Recover 1 min⠀ (20 min)⠀ ⠀ 🚴🏼‍♀️🚴🏾‍♀️🚴🏼‍♂️🚴🏿‍♂️⠀ (GEAR UP in HARD CLIMBING GEAR on your bike for 2 minutes⠀ Push HR into your mid-Zone 3⠀ Recover 2 minutes)⠀ repeat another 5x⠀ (20 min)⠀ ⠀ 🥇🏆🎖⠀ Finish remainder of ride in high zone 2, moderate climbing gear.⠀ ⠀ 😎 ⠀ Good work!⠀
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It’s official racing IM Augusta this year! I have grown and learned a lot since last year. Can’t wait to see where it takes me!! 🏊‍♂️🚵‍♂️🏃 #im703augusta #ironman #ironmanlife #trilife #tri_community #tri365 #focused #triathlonlife
41 5
My #transformationtuesday. Last time I shaved vs now.
63 2
I was only supposed to run 12 miles today, but decided to PR my half-marathon time instead!
76 4
Riding the P2 on the static trainer.
68 3
Got around to getting my new trainer set up and putting pedals on the P2. Finally got to climb up on it and try it out. Loved it!
83 2
Pretty excited about last nights Brick. Tonight I swim. Just Remember: Whatever you Believe is right. If you Believe you can do it, you will. If you Believe you can’t do it, you won’t accomplish the task. Our mindset will help determine our progress. Guard your thoughts through the day and weed out negativity. We all start somewhere. The Triathletes I’m in awe of ALL started with their first swim, bike, run. They believed they could do it and stuck with the Training. Keep building the foundation 🏊🏻‍♀️🚴‍♀️🏃‍♀️ #triathlete #swimbikerun #weallstartsomewhere #anythingispossible #spartanchick #teambombshell #nogatorbait #teambeautyfit #writeyourownstory #250kchallenge #myjourneytoironman703 #im703augusta #blueyemafia
53 3
Despite being sick at the start of the year, I still managed to run 78 miles/125 km in January. Hoping for a lot better training in February!
78 2
Weather was good today for January, just a little windy. I'm sure I'll be missing this weather by the end of the week.
82 4
January was cold, rainy, occasionally snowy, and way too busy. Wasn’t on my bike outdoors as much as I’m used to, and our outdoor pools couldn’t handle the temperatures. Had some really great training days and fun with my squad, so on to February! #imtx
28 5
Finally got the new trainer I ordered from @performancebike. After originally sending me a used one, it only took 10 days to receive the replacement that they said they would send back to me "overnight." Needless to say they are refunding the membership I bought from them because I will never be using them again.
64 7
Finally bought something over the weekend to display some of my accomplishments over the last few years. 2017 was my biggest year. L to R: 2 Ironman 70.3 medals (2017 #im703gulfcoast and #im703augusta), 3 other tris (all 2017), 2014 Publix Marathon (full), 5 Half-Marathons, a random 11K, and Cycle for Life medals. Time to get in gear for 2018 #medalmonday
43 4
I see a lot of people taking pictures of their #garminforerunner while I'm just sitting here with my #fitbitcharge2
87 5
Kiki and I felt about the same after my 11 mile run today.
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Fitness doesn’t wait for perfect weather. #longrun #triathlon #im703chatt #im703florida #im703augusta #enjoythejourney
27 2
Saturday Swim Set 🏊🏽‍♂️🏊🏻‍♀️🏊🏾‍♀️ ⠀ ⠀ 💡Purpose⠀ To feel the need, the need for increasing and consistent speed with longer, continuous sets. ⠀ ⠀ ⏰ About 40-60 minutes, depending on pace and sets (2:00/100m=50 min)⠀ ⠀ 🏊🏻‍♂️ 2500 meters⠀ ⠀ ❤️ Warmup: ⠀ 200 easy swim⠀ 3 x 100 with :15 rest in between ((Get faster each 100 )))⠀ ⠀ 💜 Main Set ⠀ - 500 continuous (start out easy, but build to and hold a consistent Olympic distance race pace)⠀ ⠀ - 4x200 with 1 min rest in between each 200⠀ (((Get faster each 200, topping out at Oly race pace)))⠀ ⠀ - Rest 2 minutes⠀ ⠀ - 500 continuous at speedy Sprint distance race pace (record your time)⠀ ⠀ 💚 Cooldown⠀ 100 easy⠀ 100 backstroke ⠀ 50 play in the pool⠀ ⠀ 👋 Pat yourself on the back. ⠀ ⠀ ⠀
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Wore this bracelet today (actually everyday this week as I’m starting a new regimen, hard to make excuses when you see no excuses all day long) to make sure I made #noe#noexcuses to get a mile in after yesterday’s leg day at the gym. It was a great night for a walk around the block too! #noexcuses #momentumjewelry #myquadsareonfire #irun4caedan #heartandsoletraining #im703augusta #im703augustatraining
31 1
Shopping for a Grateful Dead cycling jersey. Which one should I get?
95 9
First run with the new shoes today. Looks like some of the color from my shoes bled into my socks. Never had this happen before. Also, Bernie insisted on being in this picture, despite my best efforts.
76 4
Close to being back to 100% after having the flu. Didn't get up early enough to make it out for a run, but I did manage to run a 1:01:00 10k on the treadmill. It was definitely a struggle, if you couldn't tell!
66 1
Went down to @johnsrunwalkshop to buy some new running shoes today!
63 3
Warmer weather today so DW and I went out to try out her new bike and my new cycling shoes. She rode about 3.5 miles with me and then I rode another 8.5 on my own. Still a few patches of snow out there, which caused me to wipe out a couple of times.
84 6
After being sick all week and getting only 3.5 hours of sleep last night I attempted a workout. Probably shouldn’t have as it really kicked my butt and I had to end both the bike and run short, but I needed to do something. #noexcuses #tritraining #brickwork #cycling #running #im703augusta #irun4caedan #heartandsoletraining
22 0
Put my Cervelo up on my bike trainer today just to see how it fit. Unfortunately I will be returning this specific trainer because @performancebike sent me a used trainer instead of a new one. I was wondering why the box it came it looked so beat up!
102 5
Bike Transport, #serving all #triathletes and #cyclist in #southflorida | next #imtexas #granfondonewyork Reserve your spot today at www.yps.bike
65 2
My new static trainer and climbing blocks came today!
88 2
Braved the snow today to go out and buy a new-to-me triathlon bike!
87 1
Finally got around to working on my bike again. Put the new pedals on as well as the repair pouch that DW got for me.
96 3
Got out today for a run despite the cold and snow. Unfortunately I had to cut my run short as I'm still recovering the flu and have a really bad cough. Hoping to be back closer to 100% by next weekend.
72 2
Is a 10 miler really real if you don't post about it? Probably not. Not the time I was shooting for, but at 25*F this will have to do for now ❄️🌬️❄️ so cold that the water in my handheld froze into a slushie 🙅🏻‍♀️ lf anyone can invent some running shoes that easily convert to ice skates, that would also be very helpful. Hoping for a teeny bit warmer at @runmbm half! @experiencethewc @inknburn #im703augusta #futureironman #swimbikerun #trilife #frozen #running #wintertraining #multisport
85 9
🎵Winter grey and falling rain, we'll see summer come again🎵Finally made it back out after being sidelined with the flu for a week. Weather was great, and I got my 7 miles in, but I feel terrible.
48 1
Whaaat! Don’t know how this happened! Top 10%! Excited none the less. Taking the next step from 70.3 to 144.6. * * #ironman #allworldathlete #bronzeallworldathlete #awa #triathlete #ironmantraining #im703gulfcoast #im703augusta #imchattanooga #imchoo2018 #im1446chatt #summervilletriclub #2018goals @ironmantri
51 3
Taking it back to when I finished my very first Ironman 70.3. A few years before this pic was taken I remember chatting with a coworker about how they were doing triathlons & they asked me if I would ever do one... i laughed (like LOL) at them & said these words I’ll never forget: “I can’t do that.” At the time I never in my life imagined I would have had the strength, endurance, physical ability to train & complete a triathlon, much less an IM. But once I convinced my own worse enemy {myself} that if I even try, I am a winner. I learned so much through training about motivation, determination, staying focus & really overcoming my hardest battle which is my own thoughts about my abilities. In this very moment of crossing that finish line I learned that I can do A N Y T H I N G! In 2014, I went from working out in a gym with no structure in workouts, no specific training to sprinting through the finish line at Augusta IM 70.3! 🙌🏻 YOU can do ANYTHING guys! Don’t ever let someone tell you differently or let fear stand in your way of accomplishing your goals! I am so grateful this moment was captured bc it’s a constant reminder that anything is possible through hard work, dedication & the mindset to crush anything you ever dreamed! 💪🏼 #inthemoment #emfit #emfitchallenge #day4 #embassador #im703augusta #makedreamshappen #friyay #crushyourgoals #7hoursofpain #soworthit
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