eat, triathlon

my favorite recovery smoothies.

Sometimes the only thing that gets me through a tough workout is anticipating the recovery smoothie (and maybe a Mexi Coke) waiting for me at the end. It’s just so good

Osmo Nutrition acute recovery has been my go-to after tough sessions the past year for a couple reasons. One, the honey and spice flavor mixes well with any combo (even straight up almond milk). And, most importantly, the women’s specific line is formulated to help counteract the hormonal changes that come along with being a woman, so it has more protein and glucose necessary to refuel after training (we have a shorter acute recovery window – about 30 minutes – so it’s important to refuel shortly after training; read more here). 

I’ve gone through a lot of tubs of acute recovery, and though I’m a creature of habit – um, hello, same running route and breakfast for months – I’ve played around with some tasty smoothie options. My current favorite: blended with Pure Clean Powder. I love beets, but I don’t love cooking them. Because peeling is a pain and fuchsia hands! This organic beet powder – no mess! – is full of nutrients and nitrates, and as a vasodilator can “boost power output without changing oxygen consumption.” And, who doesn’t want more power?! Hit me up if you want a discount code :) 

Here’s my current go-to smothie followed by some of my other favorite combos.


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life, triathlon

the extra mile.

Go the extra mile… it’s never crowded. 

Clearly, here in the wintry Wisconsin north woods, it’s (literally) not crowded. Just me and the meditative crunch of my footfalls in the snow… the sound of my breath. Does running get any better? (Wait… don’t answer that.) 

It’s runs like this – in the quiet dark of winter – that remind me: it’s the small things like that extra mile that can make all the difference. This is when the season really begins.

So, ask yourself… am I going the extra mile? Am I giving it my all each and every day? Am I being intentional with my actions and words? Am I swimbikerunning [insert activity/career/etc.] to the best of my ability at each step of the season? Am I surrounding myself with positive people who encourage me to be the best version of myself? 

That extra mile… it’s worth every step. 



birkie 2015.

I got my first pair of cross country skis when I was 12 and spent many fun afternoons skiing at Lake Bronson State Park, trying not to laugh at mom as she careened off the trail at the bottom of a hill. 

If you live in the midwest, cross country skiing is almost a right of passage. Because you have no choice but to get outside and embrace the nearly six months of winter; you learn to love, er, like?, the snow and cold, the frozen toes and nose hair. 

And, every February, we bundle up to spend the whole day outside – a high of 17ºF this year – as Birkie fever descends upon northern Wisconsin. Thousands of skiers from around the world, most in royal blue and red spandex, glide through the woods at the American Birkebeiner, a 55k classic and 51k skate ski race between Telemark near Cable to the finish line downtown Hayward. 

Aside from a serious traffic jam (Nick’s mom, Mary, and I missed the start), race day was smooth sailing. We saw elites effortlessly fly by at OO Trailhead, and cheered for Nick there, at Mosquito Brook and the finish, his fourth Birkie. So proud of him!

Halfway at OO Trailhead (bib 2558)… leading the pack! 


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currently // 02.17.2015

Turning off // notifications. In mid January in an effort to cut back on screen time, I turned off every single social media notification on my phone. Because I’m constantly on my phone… checking it while waiting at stoplights, in between reading emails, at dinner, in line at the grocery store… ugh. And, though it’s taken some time to not reflex reach for it every five minutes, it’s been incredibly freeing to not constantly be checking it. Because FOCUS. So, if you haven’t turned yours off yet, DO IT NOW. (So, if I don’t respond back immediately on twitter, this is why!)

For an extreme case – and there’s no way I could go this far – read about this woman who unfollowed everyone on her social channel. 

Celebrating // Finley’s second birthday! How on earth is she already two?! She makes life so much sweeter ♥



Finding fascinating // the hair part theory. Did you know this is a real thing?! Yeah, neither did I until I listened to the Desperately Seeking Symmetry Radiolab episode. Apparently, “a hair part has a crucial impact on interpersonal relationships by affecting immediate character appraisal, perceived personality traits, self-perception and self-development!” So, parting your hair on the left is associated with traditionally masculine activities (or activities controlled by the brain’s left hemisphere), while parting it on the right is associated with feminine (or the right hemisphere). Example: Clark Kent and Superman. He goes into the phone booth with a right part and comes out a left-parted Superman. Interesting…

Super unscientific study here, but for most of 2014, I parted my hair on the right; prior to that, I always always parted it on the left. This is reaaaaaally reaching (and most likely completely untrue), but maybe some of my stuckness of 2014 could be attributed to parting my hair on the right?! Doubtful, but I’m now parting on the left and feel… hmm… better. I also want to look in a True Mirror®. Because, weird as it may be, how cool would it be to see yourself how other people see you?! 

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gratitude tears + a training update.

Toward the end of a really hard interval session on the bike recently, I welled up and had to choke back some tears. It certainly wasn’t because of the R-rated Girl Talk lyrics blasting in my ears; those are great for focusing and masking the leg searing pain of a bazillion minutes at 215w. Anyway, during my cool down, it hit me why: I am overwhelmingly grateful for this life. I get to do this… I get to swimbikerun my heart out and chase dreams that just a few years ago weren’t even on the radar… I get to chase the light… and, it’s pretty effing awesome. 

I haven’t really talked about my training the past couple months… not sure why other than it’s been humming right along at a steady base-building pace and there really hasn’t been anything earth shattering to share. That said, I’ve been focused… intently focused on each session, giving it my all to achieve my goals this year – and, most importantly, thoroughly enjoying the process. I’ve said it before, but what’s the point if you’re not having fun?! 

coeur kit_02.03.2015

Pretty pumped about our snazzy Coeur Sports team kit! 

So, my goals! I debated sharing these, but then figured why not. I’ve alluded to them often, so here goes! Being thisclose to Kona at Ironman Wisconsin last year fueled the fire – so much so that I’m racing Ironman Coeur d’Alene! Two goals: a this-time-makes-my-heart-beat is posted on the bathroom mirror (not quite ready to share… yet) and Kona(!), obviously. I’m also excited to race one of the most beautiful IMs on the North American circuit (and for the weeklong family vacation at Big Sky following the race). Two 140.6s this year (IMWI is still on the calendar if Kona doesn’t happen) will be a definite test of my limits, but if you’re not occasionally living life on the edge and pushing your boundaries, you’re not really living. 

With that, a little training update!


Swimming has been going, well, swimmingly. I’ve consistently been in the pool three or four days a week the past two months and doing a lot of paddle work. Paddles are new to me this training cycle, so it took some trial and error to master them, but now that I’ve found my stroke… give me all the paddles! I feel like a swimmer when wearing them, and even better: they’re making me stronger, as I’m seeing 100m times that were laughable (for me) even last season.


Also, it may be winter in Minnesnowta, but that didn’t stop me from trying out my new ROKA Sports Maverick Pro wetsuit. I cannot wait for ice out to actually swim in it! Big ♥ to Coeur Sports

roka 2

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