ironman canada // week 23

Such a great, confidence building week! Highlights included an open water swim, long run and a solo almost-century ride – all were awesome. With each mile of swimbikerunning, I feel more ready for Ironman Canada (though my open water swim confidence still needs a boost).

Other big news this week… I changed coaches. Yeah, yeah, I know ironman is just seven weeks out, but I had to do what’s right for me, and that meant changing coaches. Training has been great, and I have a fantastic base thanks to Joe. But… but, I need more support during this last big push to my first 140.6 start and finish line. I need someone to push me a little bit harder and outside my comfort zone, to challenge me to do more than I think I can do. So, my new coach, Johnny Surprise… he.is.awesome (Nick and I have known him since last summer when they met randomly while both training for Ironman Florida). I can’t say enough good things. He’s pushed me outside my comfort zone on nearly every workout the past 10 days and has even joined me on a few of them. Between hill repeats and sprints and track workouts and long runs, I couldn’t be happier with my decision. Bring on the last big weeks!

With that, my first week training with Johnny looked like this…

Monday

I hadn’t open water swam since the sidestroke fiasco at Waconia two weeks ago, so it was high time to get back out there. Tonight was *perfect* for it, too… 90F + Lake Minnewashta was glass. Even better: No anxiety. I started without giving myself a ton of time to think about it and before I knew it, I was on the other side of the lake. Kudos to Camp Gunther for hosting these awesome Monday night open water swims!

Tuesday

Good morning, Ohio + Cherokee hill repeats! Why haven’t I been doing hill repeats all season?! I love hills! During my short transition run after the bike, I got caught in a downpour about a mile from home. I was so soaked I could dump water out of my shoes. Not a bad start to the day!

Wednesday

I needed a change of swim scenery today, so hit up the St. Kate’s pool for 3,600 yards. Clear, clean and a lane all to myself.

Thursday

Up and at ’em at the MAC track this morning! Following a two-mile warm-up down Summit, I ran 12 x 400 at 1:42-1:44. They were tough (especially in the humidity), but I thought they would be a lot more taxing. Maybe it’s because I just love track workouts; they remind me of my 800 days in high school. I found this gem on my two-mile cool down run on St. Clair. So fitting!

Friday

Morning workouts continue! Today I joined Johnny and Jen for sunrise watergate sprints on River Road. A gorgeous morning to be on the bike; perfect temps, and there was minimal wind and traffic. Ten sprints and 21 miles later, my legs were shot, and I needed another shot of espresso.

Saturday

There was a whole lotta run love today… 17 miles of it! I ran the lakes mid-morning and while the last mile took a bit more effort than the rest, I still felt great and can imagine running another nine. Bring on 26.2! Also, the lakes are a great place to run long… each lake is so different, which makes the miles tick by.

Sunday

A confidence boosting 94-mile bike ride for two reasons: 1) It was my longest solo ride ever; and, 2) I changed a tire! Nothing fancy about the first 67 miles… I looped around MSP and before I knew it, I was 47 miles in and refilling water bottles downtown Saint Paul. Twenty miles later, descending the crazy fast hill into Afton, my tire felt bouncy. Sure enough, a rear flat. I pulled out my spare tube, aaaaaand… the valve was too short for my wheels. Thankfully, 90 minutes later, my sister and mom saved the day with a 80mm tube and an extra CO2 from Penn Cycle in Woodbury. Given I hadn’t changed a flat on my own in years (I’ve been lucky and haven’t had many – and, when I have, I’ve been with chivalrous guys who’ve done it for me), I was a bit unsure I could do it. But, I did… and, it actually was pretty easy! The rest of the ride was great… my legs felt strong, and I thought about tacking on another six, but the day had already been long enough, so I headed home for a quick 30-minute t-run.

Nutrition is still a work-in-progress. I had three bottles of Skratch, three bottles of water, two PB+J Bonk Breakers and a cherry lime GU… definitely not enough.

Lesson learned: Always always make sure you have a spare – and one with the correct valve length – CO2 and tire levers. You never know when you’ll have a flat or if anyone will help.

Also, I wasn’t so impressed with the number of cyclists who biked by during my 90-minute wait near Afton. Only one stopped to see if I was ok or needed anything. What happened to cyclists helping out fellow cyclists?!

In non-training news…

Beautifying at BANGbang. Six months overdue for this cut + color! As always, Jesikah did a fabulous job.

It’s normal for the hound to sit at the dining table, right? Pretty sure Lucy thinks she’s human. (I love that it looks like we’re listening to her talk!) My folks were in town this weekend, so we spent the non-training part of the weekend with family. Lots of good food, even better conversation!

Weekly stats

14 hours, 37 minutes.

Swim: 5,800 yards, 1:49
Bike: 129.15 miles, 7:39:38
Run: 36.22 miles, 5:08:59

This week: More of the same this week with a 19-mile run and a century bike this weekend. The big push to #IMCanada is underway!

Hope everyone is having a great week!