Wowza what a crazy day already woke up and it was 34 degrees~"heck no I'm not running in that" so dreadmill run it was 30 min. easy with 30/30 strides. Walk Bailey Bear after.
60oz water in Greek Yogurt with Protein.
Then off to work I go!
Water intake right on track, Carbs. Fats, Protein right on track and so is the two workouts all right on track. I really don't see any changes in my body like I've seen in others however, it is what it is. Just keep going......
Now to get my running on track! Swimming and Cycling starts next month!
“Never apologize for trusting your intuition. Your brain can play trick, your heart can be blind, but your gut is usually right.”
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Rise & Shine! "Stop waiting for the right time. Now is the right time."
1 mile warm up "The Works Pull" 1 mile cool .
Yesterday put my weight program together, today I'll put my 2022-2023 race schedule.
In my mind I really would like to do a 1/2 marathon every month, at first I wanted to do a marathon every month however, I just think that would be to much on my body as I'm trying to get faster at my running. I contacted a Coach we will start training together this week. Let the fun begin!
This afternoon walk Bailey 45 min.
I'm really struggling with missing that Kona spot by 6 min. I have to say it's so hard knowing I can do that course in 12:05 time (the winning tim) and I finished in a stinking time ~yes I know about the weather and you can't control that but man it' killing me.
So starting next month it's time to get on it. I will keep up with my strength program, and plan everything out. Watch my nutrition and really work on my running, I'm even thinking of hiring a running coach, yeah I know I am one however, maybe if I just focus on the biking and swimming they can focus on my run.
I'm also kicking myself that I gave up running, if I could get my 1:45 half and 3:47marathon back that would be incredible. Let's see what next year brings, I know one MAJOR thing it's going to bring A NEW AGE GROUP.... OMG I"M GOING TO BE 50 WHAT THE HECK??? Where does the time go?
Today was easy, easy d.ay with the works so I did a 3 mile time trial, walk Bailey finished with stretching
Rise Up Sunshine! Start Fresh and see the BRIGHT opportunity in each New Day!
“HaPpลธ Fri-ลธaลธ!”
Full Body Tempo workout this am wowza! Walk Bailey 2 miles with hubby and off to work.
After yesterday’s workout and running “fast with the kids” my legs are killing me ๐
This morning was pull (thank god) lots of chest, back, biceps and core.. walked Bailey.
2 cups Unsweetened Almond Milk
1 cup Pureed Pumpkin
2 Banana (frozen)
1 tsp. Vanilla Extract
1 tsp. Pumpkin Pie Spice
1 Scoop Vanilla Protein Powder
Optional ~ Cool Whip and Pumpkin Spice on Top
Combine all ingredients together in a blender and blend very well until smooth.
Pour into glasses and enjoy!
Top of the morning made coffee with protein in it, then off to “The Works” Endurance and Agility…
Cool Down walk Bailey Bear
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So I’m getting after it with 75 Hard!
Have you heard of the “75 Hard Challenge”? If you’re on any form of social media, chances are that you have. The hashtags #75HardChallenge and #75Hard have almost 2 billion views on TikTok alone!
This challenge was created in 2019 by Andy Frisella, a motivational speaker, podcaster, and supplement company owner. Announcing the challenge on his podcast, Real AF, Frisella believes the 75 Hard is a “mental toughness program” as opposed to a “regular fitness program”.
So, what exactly is the 75 Hard Challenge?
The 75HardChallenge consists of 5 daily tasks that must be done every single day for 75 days straight.
The tasks are:
This recipe is adapted from Ambitious Kitchen’s Healthy Gluten Free Banana Muffins and were partially inspired by Run Fast, Eat Slow’s “Super Hero Muffins.”
Ambitious kitchen is one of my favorite food bloggers and she has a lot of gut protocol friendly and VERY flavorful recipes.
I doubled the recipe in anticipation of having 3 kids, my mom and my husband eating them as well. The recipe only called for 10 muffins. When I doubled the recipe it created 22 with the way I portioned it out.
1. Preheat oven to 350. Use muffin tins and spray with coconut oil.
2. Beat wet ingredients together.
3. Combine dry ingredients and mix
4. Fold in dry ingredients into wet.
5. Add veggies and chocolate chips.
6. Pour into muffin tins & sprinkle a few more chocolate chips on top
7. Bake for 20-25 minutes or until tooth pick comes out clean.
8. Devour!!
Ironman #12 Wisconsin 2022 Waterlogged report.. ๐จ
My goal was not met yesterday however, I’m extremely excited I finished and didn’t give up! “I HATE the COLD, rain and wind!”
Woke up 3:45 heard the rain, Blane says it’s going to be a long day for you, me YEP, it will be for all of us. I get up , grab a sip of coffee and really, I couldn’t eat anything but my homemade rice crispy treats and licorice.
We head out to the van, I’m feeling really confident. We go to park in the ramp, Blane goes in the wrong way (which lots of people did) as I was worried about how he’s going to get out “I totally forgot my two important bags (bike, and run special needs bags). Now I didn’t realize this until I was on the bike…… More on that later….
As we walk into the Monona Terrace I can feel the excitement and see the nervousness on some Athletes. We go to our meeting place that we’ve been going for years. Sit and wait, talk to the athletes, and family. Mom Vicki Hansen and Dad Robert Hansen come up along with Amanda.
We get ready to brave the walk down the helix. I give hugs kisses and I jump in-line I started at the 1:10 mark we are all get through the line like cattle people are moooooing it was so funny! Rain was coming down like crazy thank gosh I had my wet suit on I couldn’t stop shivering. I touch the water with my feet and think holy crap this isn’t bad it’s warm however, once you start shivering it’s hard to stop, I tried to swim a little faster just to warm up. I kept thinking just keep swimming., just keep swimming. The swim was crazy on the far end as I swam under the red arches I thinking there’s no way their going to keep this a 2.4 swim, but they did… Go around for another loop now I have awesome waves and I can feel myself slowing down (between boyies I was counting my strokes the numbers were getting longer. I seen lots of people holding on to kayaks, and on the boats. As I came into the finish people were yelling my name (so awesome thank you) then lay down as they stripped off my suit.
I go running up the helix, right away see my hubby, friends, mom, dad, and Amanda. I get in the changing room I was already so stinking cold, I couldn’t stop shivering grabbed my towel, drank warm water and an awesome volunteer came running over helped me, so you know how hard it is to put on #fastpants and a long sleeve shirt wet lol it’s sucks thankfully she helped me out.
๐ด๐ป
I go running out straight to the bathrooms, then off to my lil firefly (bike) I was amazing on how many bikes were gone. So that be some my goal go get them, lol not that I’m competitive or anything๐คฃ.
Down the helix I go, brrrrrrrr the wind and rain gets to me right away, what the heck, I tell myself keep in control this is just the warm up. The bike was cold, slippery, and unsafe in some places you really needed to pay attention. I felt bad for the volunteers, they were just standing there handing out stuff; I was so appreciative of them and made sure they all knew with a HUGE thank you! I could also tell there wasn’t enough volunteers. ๐ฃ
As I come up on my special needs bag I’m yelling (747) get to the spot the bag would be at and noting “oh schnikes” I thought, ran to the big blue shelter (the potty) got my head together then off I went.
Second part of the loop was crazy people on the hills screaming at ya as my quads were cramping, I thought just keep going, stand, sit, stand, sit but don’t walk this bike up the hill.
I have to add -man you’d sweat going up the hill but then freeze going down the hill, there was NO in-between as the cold rain kept coming down.
As I see mile 110 I’m thinking only 2 miles to go, but knowing I really have 3 miles to go.
Nothing like a little more mind games. All I kept thinking is I want to get off this bike…..
I ride up the helix to my family/friends Tim Welke takes my bike (thank you Tim/Amanda for Volunteering) Tim says you did amazing. He really pumped my spirits up! I see Bethanne GetMovin game her a hug and off I went into the changing rooms. I couldn’t even touch my fingers together, my feet were numb, my fingers were tingling, and I couldn’t undo my zipper on my jacket the volunteer helped me out again. “Thank GOD!”
I was ready to go get this last part of the race done; my mind was set!
Now some of you may know I have some “major” tummy situations -that means pepto, Imodium AD and NO food.
I make it to mile 5, I knew I was in trouble however, I just ate a few pepto (like gummy bears) and started speed walking. I couldn’t run that much; or I’d be running to the “big blue box”… Yep when you read those signs that say “don’t trust a fart” there darn right! My tummy went to sloshy gut….. All I kept thinking is just keep walking, you’ve got this, time isn’t anything anymore it’s you finishing. When I started shivering I would “baby jog!” just to warm up (but then again that didn’t last long.)
๐♀️
About three miles into the run
I come up around the corner and see my dad Ray L Howell I wouldn’t believe it, there he was with Kaboo gave him hugs and off I went. As I get to mile 6 or seven I come down the hill I hear “Danni” I see my two beautiful sisters Marie Jones & Cherish Jones are volunteering at the aid station screaming my name, having a huge party ๐คฃomg what a joy…. I love you two! I also see Joe, Joe wave to him and off I went.
On my way, with more pepto, chicken broth, coke and a few chips (I had to get something salty in me). But then multiple stops to the big blue box. OMG it was terrible but also warm in there, yes I know that sounds gross but it’s the truth.
Then I see my hubby and kids, give them hugs and kisses at one point LiL E walked with me “she kept saying mom your crushing this” I just loved it.
๐
As I was finishing I thought just run in get this done! Again I see my family waving like crazy (just priceless memories now) . My fingers and toes were numb and tingling. I felt like crap to be totally honest but I kept smiling, there were other athletes still out there. I finished I didn’t care about my time, I just cared about getting with my family…
Thank goodness the Monona Terrace is open we can go in and get warm.
I can’t thank my family/friends enough for always being there, I appreciate all of you and love you all!!!
AJ Man thank you for the warm blanket, socks, and hat! You are a true friend I can’t thank you enough!!
Thank you to my hubby Blane Neher for everything, and traveling all over Madison with the lils to see their mommy achieve her goals. I love you babes and I appreciate everything you do for me/us! ๐
Hot, Cold and in between Mom and Dad (Robert Hansen) thank you for being at all my Ironman WI. I love you two and truly appreciate it!
Number 12 was for Karen Howell ๐!
#medalmonday #ironsunshine☀️ Now to get ready for number 13 of course “accidentally”๐คฃ๐
