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Keto pancake PB..! Enjoying with keto chocolate spread and Greek yoghurt post-ride. #cyclinglife #trilife #coaching #nutrition #endurance #keto #diet #performance #maf #experimentofone #cheaperthantheraphy #lowcarb #lowcarbhighfat #lowcarbhighjudgementdiet
Rained, actually poured, for pretty much the ENTIRE run today, but #runningisbae, so no matter πŸƒβ€β™€οΈπŸ’• 80 #MAF minutes in the #goalcrusher bank πŸ’ͺ#buildingmitochondria #runningsmyfavorite #runneratheart #beyoubeRAD .

It was pretty wet during morning swim πŸŠβ€β™€οΈ today too, and I was fine with that also 🀣
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#mojoracing #antiquitmode #crushitwithasmile #lovethepain #swimbikerun #triathlon #70point3prep #buildthehouse #trusttheprocess #scienceworks #superstarchathlete #hustle #superfly #ihavethebestcoachintheworld #alwaysaworkinprogress #outsideisbetter #pursuitofprogress #icaniwillsucceed #iamthebestmeicanbe #alwaysmoving #experimentofone #grateful #eleveneleven @bkc140.6 πŸ˜™
Rained, actually poured, for pretty much the ENTIRE run today, but #runningisbae , so no matter πŸƒβ€β™€οΈπŸ’• 80 #MAF  minutes in the #goalcrusher  bank πŸ’ͺ#buildingmitochondria  #runningsmyfavorite  #runneratheart  #beyoubeRAD  . It was pretty wet during morning swim πŸŠβ€β™€οΈ today too, and I was fine with that also 🀣 . #mojoracing  #antiquitmode  #crushitwithasmile  #lovethepain  #swimbikerun  #triathlon  #70point3prep  #buildthehouse  #trusttheprocess  #scienceworks  #superstarchathlete  #hustle  #superfly  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #outsideisbetter  #pursuitofprogress  #icaniwillsucceed  #iamthebestmeicanbe  #alwaysmoving  #experimentofone  #grateful  #eleveneleven  @bkc140.6 πŸ˜™
I mean, I just can't stop smiling!! 😁 Piece by piece, stroke πŸŠβ€β™€οΈ by πŸŠβ€β™€οΈ stroke, brick by brick...build myself a stronger, more efficient swim form. Today I saw some of the rewards of being patient, being open to learn new techniques and of just plain showing the f#%k up at 6am!  Faster and *repeatable* 100 yd splits! I'm over the moon! πŸŒ›
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#FUCKYES #swimbikerun #triathlon  #wannabeswimmer #crushitwithasmile #lovethepain #mojoracing #imthebestmeicanbe #ifightformygoals #alwaymoving #hustle #superfly #70point3prep #buildthehouse #imlp703 #alwaysaworkinprogress #experimentofone #ihavethebestcoachintheworld #adventurelife #gratefullife #eleveneleven #β€πŸ¦„
I mean, I just can't stop smiling!! 😁 Piece by piece, stroke πŸŠβ€β™€οΈ by πŸŠβ€β™€οΈ stroke, brick by brick...build myself a stronger, more efficient swim form. Today I saw some of the rewards of being patient, being open to learn new techniques and of just plain showing the f#%k up at 6am! Faster and *repeatable* 100 yd splits! I'm over the moon! πŸŒ› . #FUCKYES  #swimbikerun  #triathlon  #wannabeswimmer  #crushitwithasmile  #lovethepain  #mojoracing  #imthebestmeicanbe  #ifightformygoals  #alwaymoving  #hustle  #superfly  #70point3prep  #buildthehouse  #imlp703  #alwaysaworkinprogress  #experimentofone  #ihavethebestcoachintheworld  #adventurelife  #gratefullife  #eleveneleven  #β€πŸ¦„
First trainer ride with new #ftp πŸš΄β€β™€οΈ 🦁 Two hours of mostly steady pedaling plus a big yardage day (for me) at swim πŸŠβ€β™€οΈπŸ™Œ class this morning = I'm gonna sleep good tonight πŸ’€πŸ’€ .

#focusengageconquer #icaniwillsucceed #iamthebestmeicanbe #mojoracing #lovethepain #antiquitmode  #alwaysaworkinprogress #buildthehouse #experimentofone #tri365 #3athlonlife #ihavethebestcoachintheworld #70point3prep #alwaysmoving #ifighthardformygoals #hustle #superfly #gratefullife #eleveneleven #adventurelife @bkc140.6 πŸ˜™πŸ˜™
First trainer ride with new #ftp  πŸš΄β€β™€οΈ 🦁 Two hours of mostly steady pedaling plus a big yardage day (for me) at swim πŸŠβ€β™€οΈπŸ™Œ class this morning = I'm gonna sleep good tonight πŸ’€πŸ’€ . #focusengageconquer  #icaniwillsucceed  #iamthebestmeicanbe  #mojoracing  #lovethepain  #antiquitmode  #alwaysaworkinprogress  #buildthehouse  #experimentofone  #tri365  #3athlonlife  #ihavethebestcoachintheworld  #70point3prep  #alwaysmoving  #ifighthardformygoals  #hustle  #superfly  #gratefullife  #eleveneleven  #adventurelife  @bkc140.6 πŸ˜™πŸ˜™
My training and body composition has changed so thought I’d recalculate cals and macros. Not wildly different but a few extra grams of carbs and protein and some wiggle room in the deficit for days when I need it πŸ‘πŸΌ Hoping for around 1lb a week fat loss until I’m back down to goal and then shift into maintenance πŸ€“
I actually have no idea what I’m doing but thankfully @rossedgley explains it all perfectly in The Fittest Book in the World πŸ’ͺ🏼 Loving it πŸ™ŒπŸΌ #theworldsfittestbook #fatloss #howtowriteyourowndiet #macros #lchf #hflc #lowcarb #fatforfuel #experimentofone #bmr #planning #keto #ketoish
My training and body composition has changed so thought I’d recalculate cals and macros. Not wildly different but a few extra grams of carbs and protein and some wiggle room in the deficit for days when I need it πŸ‘πŸΌ Hoping for around 1lb a week fat loss until I’m back down to goal and then shift into maintenance πŸ€“ I actually have no idea what I’m doing but thankfully @rossedgley explains it all perfectly in The Fittest Book in the World πŸ’ͺ🏼 Loving it πŸ™ŒπŸΌ #theworldsfittestbook  #fatloss  #howtowriteyourowndiet  #macros  #lchf  #hflc  #lowcarb  #fatforfuel  #experimentofone  #bmr  #planning  #keto  #ketoish 
Breaking it πŸŠβ€β™€οΈ down, piece by piece, day by day ➑️ to build it back up, brick by brick, to be better, stronger πŸ’ͺ faster 🀞 😎
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#wannabeswimmer #crushitwithasmile #lovethepain #mojoracing #hustle #beawesometoday #superfly  #mastersswimming #swimbikerun #triathlon #70point3prep #buildthehouse #racevibes  #ihavethebestcoachintheworld #β€πŸ¦„ #alwaysaworkinprogress #experimentofone #imthebestmeicanbe #alwaysmoving #pursuitofprogress #eleveneleven #grateful @bkc140.6 πŸ˜™
Breaking it πŸŠβ€β™€οΈ down, piece by piece, day by day ➑️ to build it back up, brick by brick, to be better, stronger πŸ’ͺ faster 🀞 😎 . #wannabeswimmer  #crushitwithasmile  #lovethepain  #mojoracing  #hustle  #beawesometoday  #superfly  #mastersswimming  #swimbikerun  #triathlon  #70point3prep  #buildthehouse  #racevibes  #ihavethebestcoachintheworld  #β€πŸ¦„ #alwaysaworkinprogress  #experimentofone  #imthebestmeicanbe  #alwaysmoving  #pursuitofprogress  #eleveneleven  #grateful  @bkc140.6 πŸ˜™
90 min #MAF run (purposefully completed in the warmer part of the day πŸ”₯🌑) + another beating on the trainer of VO2 max intervals at 120% ftp πŸ’ͺπŸš΄β€β™€οΈπŸ¦ After an early day yesterday, I'm pretty stoked to have felt really good during today's training πŸ™Œ And got the first flowers of spring planted today 🌼🌺 .

#crushitwithasmile #slaytheday #swimbikerun #triathlon #70point3prep #buildthehouse #lovethepain #mojoracing #antiquitmode #beawesometoday #ihavethebestcoachintheworld #alwaysaworkinprogress #experimentofone #imthebestmeicanbe #alwaysmoving #pursuitofprogress #outsideisbetter #hustle #superfly #eleveneleven #β€πŸ¦„
90 min #MAF  run (purposefully completed in the warmer part of the day πŸ”₯🌑) + another beating on the trainer of VO2 max intervals at 120% ftp πŸ’ͺπŸš΄β€β™€οΈπŸ¦ After an early day yesterday, I'm pretty stoked to have felt really good during today's training πŸ™Œ And got the first flowers of spring planted today 🌼🌺 . #crushitwithasmile  #slaytheday  #swimbikerun  #triathlon  #70point3prep  #buildthehouse  #lovethepain  #mojoracing  #antiquitmode  #beawesometoday  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #experimentofone  #imthebestmeicanbe  #alwaysmoving  #pursuitofprogress  #outsideisbetter  #hustle  #superfly  #eleveneleven  #β€πŸ¦„
A cloudy 🌫 rainy β˜” overcast day = no lane sharing at the pool! #fuckyeah 2000yds of technique and drill practice πŸŠβ€β™€οΈ
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A cloudy 🌫 rainy β˜” β˜” all day kinda day also = long ride completed on the trainer πŸš΄β€β™€οΈ 🦁 3hr 15 min πŸ™Œ 
Long indoor ride > no ride at all πŸ‘
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Happy Saturday Friends! #crushitwithasmile
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#swimbikerun #triathlon #wannabeswimmer #70point3prep #buildthehouse #lovethepain #mojoracing #antiquitmode #focusengageconquer #tamethebeast  #ihavethebestcoachintheworld #alwaysaworkinprogress #experimentofone #eleveneleven #β€πŸ¦„ #grateful #imthebestmeicanbe #alwaysmoving #pursuitofprogress
A cloudy 🌫 rainy β˜” overcast day = no lane sharing at the pool! #fuckyeah  2000yds of technique and drill practice πŸŠβ€β™€οΈ . A cloudy 🌫 rainy β˜” β˜” all day kinda day also = long ride completed on the trainer πŸš΄β€β™€οΈ 🦁 3hr 15 min πŸ™Œ Long indoor ride > no ride at all πŸ‘ . Happy Saturday Friends! #crushitwithasmile  . #swimbikerun  #triathlon  #wannabeswimmer  #70point3prep  #buildthehouse  #lovethepain  #mojoracing  #antiquitmode  #focusengageconquer  #tamethebeast  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #experimentofone  #eleveneleven  #β€πŸ¦„ #grateful  #imthebestmeicanbe  #alwaysmoving  #pursuitofprogress 
#medalmonday from the first 70.3 race of the year πŸ’₯πŸ‘Š Goal for this race was primarily to practice managing the bike so that my run is one I'm happy with.  I followed my race plan, which affirmed exactly what Coach and I predicted --- don't be a dummy on the bike πŸš΄β€β™€οΈ 🦁 and the run will be solid πŸƒβ€β™€οΈπŸ’•πŸ’ͺ Going forward,  the game plan for the bike is to stack 50+ mile rides with some ass kickers on the trainer. .

As for the other legs of the race, the swim πŸŠβ€β™€οΈ was a PR.  Not fast by swimmer standards, but middle of the pack, which is ok for now.  I've started a #mastersswimming class, so gains ahead πŸ™Œ The run πŸ’•πŸƒβ€β™€οΈ was super hot πŸ”₯🌑at 85Β°+ but I loaded my kit with ice at every water station which kept me cool enough to have a very good run..near top of AG 😁
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A good first long course race and early in the season.  #revvingtheengine #trusttheprocess #staythecourse #focusengageconquer .

#swimbikerun #triathlon #mojoracing  #ihavethebestcoachintheworld #icaniwillsucceed #iamthebestmeicanbe #alwaysaworkinprogress #buildthehouse #experimentofone #70point3 #racevibes #hustle #superfly #gratefullife #eleveneleven #adventurelife  @bkc140.6 πŸ˜™
#medalmonday  from the first 70.3 race of the year πŸ’₯πŸ‘Š Goal for this race was primarily to practice managing the bike so that my run is one I'm happy with. I followed my race plan, which affirmed exactly what Coach and I predicted --- don't be a dummy on the bike πŸš΄β€β™€οΈ 🦁 and the run will be solid πŸƒβ€β™€οΈπŸ’•πŸ’ͺ Going forward, the game plan for the bike is to stack 50+ mile rides with some ass kickers on the trainer. . As for the other legs of the race, the swim πŸŠβ€β™€οΈ was a PR. Not fast by swimmer standards, but middle of the pack, which is ok for now. I've started a #mastersswimming  class, so gains ahead πŸ™Œ The run πŸ’•πŸƒβ€β™€οΈ was super hot πŸ”₯🌑at 85Β°+ but I loaded my kit with ice at every water station which kept me cool enough to have a very good run..near top of AG 😁 . A good first long course race and early in the season. #revvingtheengine  #trusttheprocess  #staythecourse  #focusengageconquer  . #swimbikerun  #triathlon  #mojoracing  #ihavethebestcoachintheworld  #icaniwillsucceed  #iamthebestmeicanbe  #alwaysaworkinprogress  #buildthehouse  #experimentofone  #70point3  #racevibes  #hustle  #superfly  #gratefullife  #eleveneleven  #adventurelife  @bkc140.6 πŸ˜™
Let's talk Sherpas πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ The triathlon sherpa has many roles: driver β€’ food getter β€’ schedule keeper β€’ stuff carrier β€’ bike mechanic β€’ high fiver β€’ hug giver β€’ race strategist β€’ encourager β€’ picture taker β€’ crew manager and lots more. .

First long course race of the year for me tomorrow.  I have the butterflies πŸ¦‹ I have little experience at this distance and I'm calling this a B-/C+ race....a chance to practice 70.3 miles of πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ My Sherpa β€’ Coach β€’ πŸ¦„  is going to be with me every stroke, pedal and step.  I can't stop smiling 😁 thinking about how #grateful I am. .

Best of luck to everyone racing this weekend! Give your Sherpa a huge hug! .

#swimbikerun #triathlon #triathlonsherpa #endlesslysupportive #β€πŸ¦„ #eleveneleven #adventurelife #gratefullife #imthebestmeicanbe #superfly #mojoracing #lovethepain #beunstoppable #70point3 #racevibes #hustle #trusttheprocess #staythecourse  #getcomfortablewithbeinguncomfortable #ihavethebestcoachintheworld #alwaysaworkinprogress  #experimentofone #buildthehouse
Let's talk Sherpas πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ The triathlon sherpa has many roles: driver β€’ food getter β€’ schedule keeper β€’ stuff carrier β€’ bike mechanic β€’ high fiver β€’ hug giver β€’ race strategist β€’ encourager β€’ picture taker β€’ crew manager and lots more. . First long course race of the year for me tomorrow. I have the butterflies πŸ¦‹ I have little experience at this distance and I'm calling this a B-/C+ race....a chance to practice 70.3 miles of πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ My Sherpa β€’ Coach β€’ πŸ¦„ is going to be with me every stroke, pedal and step. I can't stop smiling 😁 thinking about how #grateful  I am. . Best of luck to everyone racing this weekend! Give your Sherpa a huge hug! . #swimbikerun  #triathlon  #triathlonsherpa  #endlesslysupportive  #β€πŸ¦„ #eleveneleven  #adventurelife  #gratefullife  #imthebestmeicanbe  #superfly  #mojoracing  #lovethepain  #beunstoppable  #70point3  #racevibes  #hustle  #trusttheprocess  #staythecourse  #getcomfortablewithbeinguncomfortable  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #experimentofone  #buildthehouse 
i was in good company @kneeknacker runner’s night panel @salomonvancouver last night. thank you for the privilege! πŸ“·: karen chow.
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#kneeknacker #kknstr2018 #kknstr #withthegodfather #ingoodcompany #publicspeaking #aka #neardeathexperience #protip #experimentofone
It's Race Week!! πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ 70.3 on deck this weekend.  Gonna be a B-/C+ race...practicing more with this distance early season before A race at 70.3 #lakeplacid .

Today's #endorphinedrop included an eeaaaarrrrllllyyyy AF swim and a tempo run in the afternoon.  Didn't read #trainingpeaks fully and tempo'd the whole run without w/u or c/d, but I'm calling it good πŸƒβ€β™€οΈπŸ’• #runningisbae .

And...results from #timetrialmonday are in...Fastest girl in the group! πŸš΄β€β™€οΈπŸ’ͺ Can I get a #hellyeah? πŸ’₯ #boom .

#trainerasskickingsmakesgains #hang10 #lovethepain #mojoracing #antiquitmode  #racevibes #70point3prep #hustle #superfly #ihavethebestcoachintheworld #iamthebestmeicanbe  #alwaysaworkinprogress #buildthehouse  #experimentofone #β€πŸ¦„ #grateful #adventurelife #eleveneleven
It's Race Week!! πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ 70.3 on deck this weekend. Gonna be a B-/C+ race...practicing more with this distance early season before A race at 70.3 #lakeplacid  . Today's #endorphinedrop  included an eeaaaarrrrllllyyyy AF swim and a tempo run in the afternoon. Didn't read #trainingpeaks  fully and tempo'd the whole run without w/u or c/d, but I'm calling it good πŸƒβ€β™€οΈπŸ’• #runningisbae  . And...results from #timetrialmonday  are in...Fastest girl in the group! πŸš΄β€β™€οΈπŸ’ͺ Can I get a #hellyeah ? πŸ’₯ #boom  . #trainerasskickingsmakesgains  #hang10  #lovethepain  #mojoracing  #antiquitmode  #racevibes  #70point3prep  #hustle  #superfly  #ihavethebestcoachintheworld  #iamthebestmeicanbe  #alwaysaworkinprogress  #buildthehouse  #experimentofone  #β€πŸ¦„ #grateful  #adventurelife  #eleveneleven 
#timetrialmonday (We do TT rides on Mondays here 🀣) First of the year on a 15 mile short course (as flat as one can expect around here, with a few inclines and one 11% grade climb πŸš΄β€β™€οΈπŸ¦) PR by almost 1mph faster than last year.  I was rather unimpressed with this gain, but Coach πŸ¦„ was quite pleased πŸ™Œ Had a blast and power nearly at ftp for the trip...definitely looking forward to next month's go πŸ’ͺ .

#focusengageconquer #tamethebeast #mojoracing #hustle #beawesometoday #superfly #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #racevibes #ihavethebestcoachintheworld #alwaysaworkinprogress #β€πŸ¦„ @bkc140.6 πŸ˜™πŸ˜™ #experimentofone #70point3prep #grateful #adventurelife #eleveneleven
#timetrialmonday  (We do TT rides on Mondays here 🀣) First of the year on a 15 mile short course (as flat as one can expect around here, with a few inclines and one 11% grade climb πŸš΄β€β™€οΈπŸ¦) PR by almost 1mph faster than last year. I was rather unimpressed with this gain, but Coach πŸ¦„ was quite pleased πŸ™Œ Had a blast and power nearly at ftp for the trip...definitely looking forward to next month's go πŸ’ͺ . #focusengageconquer  #tamethebeast  #mojoracing  #hustle  #beawesometoday  #superfly  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #racevibes  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #β€πŸ¦„ @bkc140.6 πŸ˜™πŸ˜™ #experimentofone  #70point3prep  #grateful  #adventurelife  #eleveneleven 
Yaaaassssss! Outside brick...finally!!! Took the TT bikes πŸš΄β€β™€οΈ 🦁  out for a dank 20 miles (don't ever doubt indoor trainer rides....those ass kickings WORK!) βž• 25 min ROTB πŸƒβ€β™€οΈπŸ’• T-9 days till 70.3 #milesaresmiles #trusttheprocess #hustle #outsideisbetter #consistentlymovingforward .

#swimbikerun #triathlon #mojoracing #lovethepain #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #buildthehouse #70point3prep #racevibes #imthebestmeicanbe #runningisbae #eleveneleven #grateful #β€πŸ¦„
Yaaaassssss! Outside brick...finally!!! Took the TT bikes πŸš΄β€β™€οΈ 🦁 out for a dank 20 miles (don't ever doubt indoor trainer rides....those ass kickings WORK!) βž• 25 min ROTB πŸƒβ€β™€οΈπŸ’• T-9 days till 70.3 #milesaresmiles  #trusttheprocess  #hustle  #outsideisbetter  #consistentlymovingforward  . #swimbikerun  #triathlon  #mojoracing  #lovethepain  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #buildthehouse  #70point3prep  #racevibes  #imthebestmeicanbe  #runningisbae  #eleveneleven  #grateful  #β€πŸ¦„
I ran yesterday in long sleeves....and you know what??? It was too warm for long sleeves (at least for my tempo πŸƒβ€β™€οΈπŸ’•intervals)!!! #hellyes Spring 🌼🌸🌱 has decided to show up! . .
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βž• Endurance set at the pool consisting of mostly 100m repeats πŸŠβ€β™€οΈ
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I've had a productive week of training! First 70.3 of the year in about 3 weeks! #crushitwithasmile this weekend, friends! .

#luckygirl #gratefulaf #eleveneleven #mycoachisaunicorn @bkc140.6 πŸ˜™ #swimbikerun #triathlon #70point3prep #buildthehouse #lovethepain #mojoracing  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone
I ran yesterday in long sleeves....and you know what??? It was too warm for long sleeves (at least for my tempo πŸƒβ€β™€οΈπŸ’•intervals)!!! #hellyes  Spring 🌼🌸🌱 has decided to show up! . . . βž• Endurance set at the pool consisting of mostly 100m repeats πŸŠβ€β™€οΈ . I've had a productive week of training! First 70.3 of the year in about 3 weeks! #crushitwithasmile  this weekend, friends! . #luckygirl  #gratefulaf  #eleveneleven  #mycoachisaunicorn  @bkc140.6 πŸ˜™ #swimbikerun  #triathlon  #70point3prep  #buildthehouse  #lovethepain  #mojoracing  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone 
This is not a pic of the dank AF hill repeats πŸƒβ€β™€οΈπŸ’• I ran tonight.  Awesome work out because #runningsmyfavorite 😁, but also bc the temps were PERFECT!  Low 60s and overcast, with storm clouds lingering and a light breeze.  Just perfect running weather!!! Hills = πŸ’ͺ. This is a pic of the 80min tempo πŸš΄β€β™€οΈπŸ¦ ride I did just before running.  I really have come to appreciate and kinda thrive on workouts that require running on tired legs.
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#gainsshallbemade #gratefultobearunner #trusttheprocess #experimentofone #triathlon #triathlontraining #buildthehouse #imthebestmeicanbe #ihavethebestcoachintheworld #alwaysaworkinprogress #70point3prep #β€πŸ¦„ #eleveneleven #adventurelife #gratefullife .

@bkc140.6 πŸ˜™πŸ˜™
This is not a pic of the dank AF hill repeats πŸƒβ€β™€οΈπŸ’• I ran tonight. Awesome work out because #runningsmyfavorite  😁, but also bc the temps were PERFECT! Low 60s and overcast, with storm clouds lingering and a light breeze. Just perfect running weather!!! Hills = πŸ’ͺ. This is a pic of the 80min tempo πŸš΄β€β™€οΈπŸ¦ ride I did just before running. I really have come to appreciate and kinda thrive on workouts that require running on tired legs. . #gainsshallbemade  #gratefultobearunner  #trusttheprocess  #experimentofone  #triathlon  #triathlontraining  #buildthehouse  #imthebestmeicanbe  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #70point3prep  #β€πŸ¦„ #eleveneleven  #adventurelife  #gratefullife  . @bkc140.6 πŸ˜™πŸ˜™
Oh Hey...is that a new hat? 
Why, yes... Yes, it is! 😁
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Tri season starts on Saturday with Oly in Va. .
Giddy Up!! πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈπŸ’•
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#nailsonpoint #olympictriathlon #racevibes #lovethepain #mojoracing #antiquitmode #beawesometoday #swimbikerun #triathlon #triathlontraining  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #buildthehouse #β€πŸ¦„ #grateful #adventurelife #eleveneleven .

Coach @bkc140.6 πŸ˜™πŸ˜™πŸ˜™
Oh Hey...is that a new hat? Why, yes... Yes, it is! 😁 . Tri season starts on Saturday with Oly in Va. . Giddy Up!! πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈπŸ’• . #nailsonpoint  #olympictriathlon  #racevibes  #lovethepain  #mojoracing  #antiquitmode  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #buildthehouse  #β€πŸ¦„ #grateful  #adventurelife  #eleveneleven  . Coach @bkc140.6 πŸ˜™πŸ˜™πŸ˜™
*Do you know what my favorite part of the game is?  THE OPPORTUNITY TO PLAY* -- Mike Singletary
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#gratefullife #imthebestmeicanbe #ablebody #hustle #swimbikerun #triathlon #imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven .

@bkc140.6 πŸ˜™
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PUSH
PEDAL
YELL
SWEAT 
FIGHT 
#WIN
Show your goals what you are made of! πŸ’ͺπŸ’₯ Making those #goalcrusher deposits for race day! .

60 min of VO2 max intervals again on the beast πŸš΄β€β™€οΈ and #crushedit on the track πŸƒβ€β™€οΈ with mile repeats at below 10k race pace.
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Happy πŸͺ Day! What training did you crush today? πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ .

#hustle #slayerrday #lovethepain #mojoracing #antiquitmode #crushitwithasmile #swimbikerun #triathlon #racevibes #ihavethebestcoachintheworld #alwaysaworkinprogress #β€πŸ¦„ #experimentofone #grateful #eleveneleven
. PUSH PEDAL YELL SWEAT FIGHT #WIN  Show your goals what you are made of! πŸ’ͺπŸ’₯ Making those #goalcrusher  deposits for race day! . 60 min of VO2 max intervals again on the beast πŸš΄β€β™€οΈ and #crushedit  on the track πŸƒβ€β™€οΈ with mile repeats at below 10k race pace. . Happy πŸͺ Day! What training did you crush today? πŸŠβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ . #hustle  #slayerrday  #lovethepain  #mojoracing  #antiquitmode  #crushitwithasmile  #swimbikerun  #triathlon  #racevibes  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #β€πŸ¦„ #experimentofone  #grateful  #eleveneleven 
Doing the work πŸŠβ€β™€οΈ Walked into the pool yawning and walked out feeling strong πŸ’ͺ #ifightformygoals πŸ€œπŸ€› **How do you fight off the yawns and get the work done?**
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#goalcrusher #hustle #wannabeswimmer #crushitwithasmile #lovethepain #mojoracing #antiquitmode #swimbikerun #triathlon #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #β€πŸ¦„ #experimentofone #grateful #eleveneleven
RECOVERY VS. TRAINING This is my current mindset.  Every day lately I'm walking the tight rope of focusing appropriate attention to both required rest (or scaling) and the empowered training that feeds my sense of accomplishment and invigorates my day.  While some days have felt strong, *today I am tired*. Still completed a swim πŸŠβ€β™€οΈ and bike πŸš΄β€β™€οΈ, but both missing a bit of the intensity and rigor I'm accustomed to. 🀞that I'm striking a successful balance to race πŸ’ͺ again this month. #balance #trusttheprocess #experimentofone #alwaysaworkinprogress .

So excited for everyone that raced this weekend! Congrats and Enjoy your Adventure! πŸ‘ŠπŸ’₯
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#swimbikerun #triathlon #lovethepain #mojoracing #antiquitmode #focusengageconquer #ihavethebestcoachintheworld #β€πŸ¦„ #grateful #eleveneleven
RECOVERY VS. TRAINING This is my current mindset. Every day lately I'm walking the tight rope of focusing appropriate attention to both required rest (or scaling) and the empowered training that feeds my sense of accomplishment and invigorates my day. While some days have felt strong, *today I am tired*. Still completed a swim πŸŠβ€β™€οΈ and bike πŸš΄β€β™€οΈ, but both missing a bit of the intensity and rigor I'm accustomed to. 🀞that I'm striking a successful balance to race πŸ’ͺ again this month. #balance  #trusttheprocess  #experimentofone  #alwaysaworkinprogress  . So excited for everyone that raced this weekend! Congrats and Enjoy your Adventure! πŸ‘ŠπŸ’₯ . #swimbikerun  #triathlon  #lovethepain  #mojoracing  #antiquitmode  #focusengageconquer  #ihavethebestcoachintheworld  #β€πŸ¦„ #grateful  #eleveneleven 
Now that the #ultramarathon is in the rear view, Coach πŸ¦„ and I have decided that we are gonna throw more at the swim.  More days,  more yards, and ideally,  more gains πŸŠβ€β™€οΈπŸ’ͺ. .
Can I get a #hellyeah?!!! .

#wannabeswimmer #butreallyarunner #butdoihavetoswimat5am #notamorningperson #swimbikerun #triathlon #tri365 #3athlonlife #70point3prep #ihavethebestcoachintheworld #alwaysaworkinprogress #β€πŸ¦„ #experimentofone #grateful #eleveneleven
Now that the #ultramarathon  is in the rear view, Coach πŸ¦„ and I have decided that we are gonna throw more at the swim. More days, more yards, and ideally, more gains πŸŠβ€β™€οΈπŸ’ͺ. . Can I get a #hellyeah ?!!! . #wannabeswimmer  #butreallyarunner  #butdoihavetoswimat5am  #notamorningperson  #swimbikerun  #triathlon  #tri365  #3athlonlife  #70point3prep  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #β€πŸ¦„ #experimentofone  #grateful  #eleveneleven 
#aprilchallenge is planks πŸ’₯ with the end goal of a *minimum* 5 min continuous plank and some fun variations mixed in...side planks, high/low plank alterations and one arm πŸ’ͺ planks. .

Today I had an #ftptest πŸš΄β€β™€οΈ scheduled... tried, but no bueno πŸ‘Ž. Legs not ready yet for cycling gains. But a short run later that went well.  HR πŸ’“ still on point. Running makes my day good πŸƒβ€β™€οΈπŸ’•
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Own your day! Happy Training Friends! .

#antiquitmode #crushitwithasmile #owntheday #hustleerrday #slay #runningsmyfavorite #lovethepain #mojoracing #swimbikerun #triathlon #triathlontraining #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #β€πŸ¦„ #experimentofone #grateful #eleveneleven
#aprilchallenge  is planks πŸ’₯ with the end goal of a *minimum* 5 min continuous plank and some fun variations mixed in...side planks, high/low plank alterations and one arm πŸ’ͺ planks. . Today I had an #ftptest  πŸš΄β€β™€οΈ scheduled... tried, but no bueno πŸ‘Ž. Legs not ready yet for cycling gains. But a short run later that went well. HR πŸ’“ still on point. Running makes my day good πŸƒβ€β™€οΈπŸ’• . Own your day! Happy Training Friends! . #antiquitmode  #crushitwithasmile  #owntheday  #hustleerrday  #slay  #runningsmyfavorite  #lovethepain  #mojoracing  #swimbikerun  #triathlon  #triathlontraining  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #β€πŸ¦„ #experimentofone  #grateful  #eleveneleven 
At the finish of my #ultramarathon last week. πŸƒβ€β™€οΈ πŸ’•  One of my favorite pics ( πŸ“·: @bkc140.6 ) of the day because it shows #missionaccomplished πŸ™Œ My goals for this race were to 1. Have a good experience and enjoy my day. βœ” 2. Not cry #notears βœ” 3. Trust my training and do my best. βœ” If I could change anything about this race, some better course conditions would've been nice to see how I could have competed with my previous times, but with a several inches of heavy March snow a few days prior, many segments of the trails were just un-runable.  Nevertheless, having run exactly zero solo marathons, I'm thrilled that with this race, I completed my third #50k. Time to start triathlon and road racing season! .

And since my #garmin is kind enough to tally miles for me, I am also pretty stoked about running over 140 miles for March (including a taper and recovery week) #runningisbae #runnersheart .

#milesaresmiles #ultrarunning #morethanamarathon #savage #dirtunit #orangemud #hydrationonboard #hustle #mojoracing #swimbikerun #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress  #experimentofone #β€πŸ¦„#grateful #eleveneleven #adventurelife
At the finish of my #ultramarathon  last week. πŸƒβ€β™€οΈ πŸ’• One of my favorite pics ( πŸ“·: @bkc140.6 ) of the day because it shows #missionaccomplished  πŸ™Œ My goals for this race were to 1. Have a good experience and enjoy my day. βœ” 2. Not cry #notears  βœ” 3. Trust my training and do my best. βœ” If I could change anything about this race, some better course conditions would've been nice to see how I could have competed with my previous times, but with a several inches of heavy March snow a few days prior, many segments of the trails were just un-runable. Nevertheless, having run exactly zero solo marathons, I'm thrilled that with this race, I completed my third #50k . Time to start triathlon and road racing season! . And since my #garmin  is kind enough to tally miles for me, I am also pretty stoked about running over 140 miles for March (including a taper and recovery week) #runningisbae  #runnersheart  . #milesaresmiles  #ultrarunning  #morethanamarathon  #savage  #dirtunit  #orangemud  #hydrationonboard  #hustle  #mojoracing  #swimbikerun  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #experimentofone  #β€πŸ¦„#grateful  #eleveneleven  #adventurelife 
Hot damn! Validation on #ultramarathon recovery today πŸƒβ€β™€οΈπŸ’ͺ Having only run 30 min since the #50k last weekend (+ a few swims πŸŠβ€β™€οΈ and bikes πŸš΄β€β™€οΈ) had me feeling like a champ on today's 90 min #MAF run πŸ€œπŸ€› HR on point πŸ’“ (which tells me recovery is going well and no signs of overreaching πŸ™Œ) 2018 race season has begun! 10k in two weeks...I intend to race! #slayerrday #hustle #ifightformygains #scienceworks #patience #bethehammer .

#milesaresmiles #runningisbae #runnersheart #ultrarunning #racevibes #lovethepain #mojoracing #antiquitmode #swimbikerun #triathlon #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #experimentofone #β€πŸ¦„#grateful #eleveneleven
Hot damn! Validation on #ultramarathon  recovery today πŸƒβ€β™€οΈπŸ’ͺ Having only run 30 min since the #50k  last weekend (+ a few swims πŸŠβ€β™€οΈ and bikes πŸš΄β€β™€οΈ) had me feeling like a champ on today's 90 min #MAF  run πŸ€œπŸ€› HR on point πŸ’“ (which tells me recovery is going well and no signs of overreaching πŸ™Œ) 2018 race season has begun! 10k in two weeks...I intend to race! #slayerrday  #hustle  #ifightformygains  #scienceworks  #patience  #bethehammer  . #milesaresmiles  #runningisbae  #runnersheart  #ultrarunning  #racevibes  #lovethepain  #mojoracing  #antiquitmode  #swimbikerun  #triathlon  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #experimentofone  #β€πŸ¦„#grateful  #eleveneleven 
Back to 2-a-days today πŸ™Œ, with a short run πŸƒβ€β™€οΈ (first since ultra this weekend) and ladders and paddles at the pool πŸŠβ€β™€οΈ (but not at the same time πŸ˜ƒ). Other than feeling a bit more tired than usual, ultra recovery seems to be on track...gotta 10k to race in about 3 weeks. #hustle #slayerrday #runningisbae #ultrarunning #valuerecovery #makethegains .

#lovethepain #mojoracing #beawesometoday #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress  #experimentofone #β€πŸ¦„ #grateful #eleveneleven
Back to 2-a-days today πŸ™Œ, with a short run πŸƒβ€β™€οΈ (first since ultra this weekend) and ladders and paddles at the pool πŸŠβ€β™€οΈ (but not at the same time πŸ˜ƒ). Other than feeling a bit more tired than usual, ultra recovery seems to be on track...gotta 10k to race in about 3 weeks. #hustle  #slayerrday  #runningisbae  #ultrarunning  #valuerecovery  #makethegains  . #lovethepain  #mojoracing  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #experimentofone  #β€πŸ¦„ #grateful  #eleveneleven 
They say you can’t build or maintain muscle while eating a ketogenic diet... I have been phasing my diet for 4 months now. Eating keto for 8 weeks in a row in each cycle (4 of those weeks are #plantbased keto with very low protein) and I’m not losing any #musclegains. I still have a ways to go, but I found the β€œnot diet” that works for me. Do your own research and be an #experimentofone #131movement #fitmama #angelkissbirthmark #itneverwentaway
They say you can’t build or maintain muscle while eating a ketogenic diet... I have been phasing my diet for 4 months now. Eating keto for 8 weeks in a row in each cycle (4 of those weeks are #plantbased  keto with very low protein) and I’m not losing any #musclegains . I still have a ways to go, but I found the β€œnot diet” that works for me. Do your own research and be an #experimentofone  #131movement  #fitmama  #angelkissbirthmark  #itneverwentaway 
Getting in some πŸŒ±πŸŒΏπŸƒ. Starting nourish tomorrow. I don’t plan on completely cutting out animal products, but gradually reducing my consumption. This week I will have 3 meat free days, next week 5, 3rd week 7. I will add plants at every meal and I will eliminate dairy. Excited to see how my body reacts to this #experimentofone #131movement #nourishphase #keto #lowcarb #allthefat
Getting in some πŸŒ±πŸŒΏπŸƒ. Starting nourish tomorrow. I don’t plan on completely cutting out animal products, but gradually reducing my consumption. This week I will have 3 meat free days, next week 5, 3rd week 7. I will add plants at every meal and I will eliminate dairy. Excited to see how my body reacts to this #experimentofone  #131movement  #nourishphase  #keto  #lowcarb  #allthefat 
Treading the line on balancing race recovery while trying to add a further training effect for future goals.β €
β €
I don’t always get it right.β €
β €
Today I’m trying to take advantage of my body still being amped up and getting a 30km #longrun before the #DOMS sets in later in the day.β €
β €
Afterward I’ll take the recovery and throw in a peak session later in the week to be ready for the #halfmarathon next Sundayβ €
β €
πŸƒπŸΌβ €
____________________β €
#runningalive #30km #training #balance #trailrunning #dyrt #runninghumans #getlostinnature #recovery #experimentofone #pursuitwithpurpose #halfmarathon #ultramarathon #trainingplan #trailrunning247 #lasthorserunners #melbournerunners #knowyourbody
Treading the line on balancing race recovery while trying to add a further training effect for future goals.β € β € I don’t always get it right.β € β € Today I’m trying to take advantage of my body still being amped up and getting a 30km #longrun  before the #DOMS  sets in later in the day.β € β € Afterward I’ll take the recovery and throw in a peak session later in the week to be ready for the #halfmarathon  next Sundayβ € β € πŸƒπŸΌβ € ____________________β € #runningalive  #30km  #training  #balance  #trailrunning  #dyrt  #runninghumans  #getlostinnature  #recovery  #experimentofone  #pursuitwithpurpose  #halfmarathon  #ultramarathon  #trainingplan  #trailrunning247  #lasthorserunners  #melbournerunners  #knowyourbody 
2 hrs on the single track πŸƒβ€β™€οΈ today.....now let the #taper begin! Two weeks till race day! πŸ’₯ #50ktraining #runneratheart .

#mojoracing #beawesometoday #lovethepain #swimbikerun #triathlon #3athlonlife #tri365 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #buildthehouse #ibelieveinmyunicorn #eleveneleven #grateful
One more big volume weekend before #taper begins! Today = 2hr 30 min #MAF run πŸƒβ€β™€οΈ (yeah, still f$%king cold enough for layers and a hat) + 60 min VO2 max intervals on the beast πŸš΄β€β™€οΈ #brutal 🀞my training plan sets me up for a good race #50ktraining .

#runneratheart #trailsfordays #focusengageconquer #mojoracing #lovethepain #ucanbeawesome #UCAN #orangemud #dirtunit #swimbikerun #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
One more big volume weekend before #taper  begins! Today = 2hr 30 min #MAF  run πŸƒβ€β™€οΈ (yeah, still f$%king cold enough for layers and a hat) + 60 min VO2 max intervals on the beast πŸš΄β€β™€οΈ #brutal  🀞my training plan sets me up for a good race #50ktraining  . #runneratheart  #trailsfordays  #focusengageconquer  #mojoracing  #lovethepain  #ucanbeawesome  #UCAN  #orangemud  #dirtunit  #swimbikerun  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
The *runner's high* is very real for me. πŸƒβ€β™€οΈ πŸ’• 10-15 minutes into a long run and I just start smiling.  I'm relaxed, happy and feel like I'm flying down the road. #runningfeels πŸ˜ƒ  Quick stop to lengthen the calves during today's 100 #MAF minutes.  Making a deposit into the #goalcrusher bank πŸ’ͺ #runningisbae #gratefultobearunner #runneratheart .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #50ktraining  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
The *runner's high* is very real for me. πŸƒβ€β™€οΈ πŸ’• 10-15 minutes into a long run and I just start smiling. I'm relaxed, happy and feel like I'm flying down the road. #runningfeels  πŸ˜ƒ Quick stop to lengthen the calves during today's 100 #MAF  minutes. Making a deposit into the #goalcrusher  bank πŸ’ͺ #runningisbae  #gratefultobearunner  #runneratheart  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #50ktraining  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
Always running a loop of swimming form cues in my head at the pool πŸŠβ€β™€οΈ Focal points of late are ~rotation~ and ~high elbows~ #alwaysaworkinprogress #ihavethebestcoachintheworld #everydayisagoodday #grateful #swimmerwannabe .

#lovethepain #mojoracing #painhunter #beawesometoday #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven
Always running a loop of swimming form cues in my head at the pool πŸŠβ€β™€οΈ Focal points of late are ~rotation~ and ~high elbows~ #alwaysaworkinprogress  #ihavethebestcoachintheworld  #everydayisagoodday  #grateful  #swimmerwannabe  . #lovethepain  #mojoracing  #painhunter  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven 
WOOOOOHOOOO!!! 30 days DONE!  And, as always, those 30 days were life-changing!
I’m sleeping better. I have more energy. I’m snoring less. My skin is clear. I’m in the habit of cooking dinner most nights. I’m in the habit of meal planning for each week. I’ve stopped mindlessly snacking. I eat until I’m satisfied and not stuffed. My moods are more stable. My menstrual symptoms were greatly reduced. I’m able to listen to my body and know what it needs. I’m down a pants size. And I lost 16 lbs!  All of which are huge successes for me!
I cannot wait to continue on this journey to better health and see where it leads!
#whole30 #iamwhole30 #healthylifestyle #healthyeating #healthjourney #journey #nsv #weightloss #success #experimentofone #livingproof
WOOOOOHOOOO!!! 30 days DONE! And, as always, those 30 days were life-changing! I’m sleeping better. I have more energy. I’m snoring less. My skin is clear. I’m in the habit of cooking dinner most nights. I’m in the habit of meal planning for each week. I’ve stopped mindlessly snacking. I eat until I’m satisfied and not stuffed. My moods are more stable. My menstrual symptoms were greatly reduced. I’m able to listen to my body and know what it needs. I’m down a pants size. And I lost 16 lbs! All of which are huge successes for me! I cannot wait to continue on this journey to better health and see where it leads! #whole30  #iamwhole30  #healthylifestyle  #healthyeating  #healthjourney  #journey  #nsv  #weightloss  #success  #experimentofone  #livingproof 
Ah, much better!πŸ‘πŸƒβ€β™€οΈ 3+ hours on the single track today.  Still some wind and many fallen trees.  50k...I'm coming for ya! 😎 #outsideisbetter #notreadmill #trailsfordays #50ktraining .

#orangemud #thedirtunit #hydrationonboard #eastcoastbeauty #swimbikerun #triathlon #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
It’s day 30 of my #whole30 today!!!! Tomorrow starts reintroduction!
I’ve thought a lot about reintroduction and the only things I’ve really missed are wine and cheese. So those may be the only things I reintroduce. I would like to test out some different dairy options - cows milk vs sheeps milk vs goat milk vs buffalo milk - to see if there’s a specific type of cheese or yogurt that doesn’t bother my stomach. 
I’ve also considered trying out some different specific grains like quinoa, rice, and barley. 
This round of Whole30 has been the best round I’ve done by far. I’ve felt confident in my choices and was really in a place where I enjoyed the process and learning about my body and it’s needs. I’m excited to continue learning with the reintroduction phase!
#whole30 #iamwhole30 #healthyeating #healthyliving #experimentofone #selfdiscovery #selfcare #reintroduction #dairy #grains
It’s day 30 of my #whole30  today!!!! Tomorrow starts reintroduction! I’ve thought a lot about reintroduction and the only things I’ve really missed are wine and cheese. So those may be the only things I reintroduce. I would like to test out some different dairy options - cows milk vs sheeps milk vs goat milk vs buffalo milk - to see if there’s a specific type of cheese or yogurt that doesn’t bother my stomach. I’ve also considered trying out some different specific grains like quinoa, rice, and barley. This round of Whole30 has been the best round I’ve done by far. I’ve felt confident in my choices and was really in a place where I enjoyed the process and learning about my body and it’s needs. I’m excited to continue learning with the reintroduction phase! #whole30  #iamwhole30  #healthyeating  #healthyliving  #experimentofone  #selfdiscovery  #selfcare  #reintroduction  #dairy  #grains 
Wanting to run πŸƒβ€β™€οΈ outside, but first class winds 🌬🌬 for the last two days (fully lost power for 18+ hrs) had me running inside today....#50ktraining waits for no one. I managed 75 mind numbing minutes indoors (pretty proud I made it that long on the hamster wheel) then home for 75 min taming the beast πŸš΄β€β™€οΈ on the trainer #balance #gains #runneratheart #focusengageconquer .

#lovethepain #mojoracing #antiquitmode #painhunter #beawesometoday #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
Wanting to run πŸƒβ€β™€οΈ outside, but first class winds 🌬🌬 for the last two days (fully lost power for 18+ hrs) had me running inside today....#50ktraining  waits for no one. I managed 75 mind numbing minutes indoors (pretty proud I made it that long on the hamster wheel) then home for 75 min taming the beast πŸš΄β€β™€οΈ on the trainer #balance  #gains  #runneratheart  #focusengageconquer  . #lovethepain  #mojoracing  #antiquitmode  #painhunter  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
I'm gonna go ahead and call today's training ~breakthrough~ πŸ™Œ
.

First, a 1500yd time trial πŸŠβ€β™€οΈ at the pool.  I had a number in my head that I wanted to beat.  Got it by 20 sec; but, better yet, I got some long swim pacing practice and some underwater vids show where I can make some improvements on the catch and pull.  #gains .

Then, the track πŸƒβ€β™€οΈ Haven't been to the track in months.  Instead, I've been MAFing #likeaboss.  Many, many, many runs at my aerobic threshold HR.  Had no real idea what to expect from a track workout (1600s, 800s and 400s in a reverse ladder). I'm still freaking out over my splits!!!! (Coach said he knew it'd be fast...I was blown away!!) Maybe my best track workout ever!  Consistent *fast* splits, like 45sec per mile split faster than last year...at a lower perceived effort!! Running slow makes you run fast!!! #MAFworks .

#runningisbae #gratefultobearunner #runneratheart #lovethepain #painhunter #beawesometoday #mojoracing #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
I'm gonna go ahead and call today's training ~breakthrough~ πŸ™Œ . First, a 1500yd time trial πŸŠβ€β™€οΈ at the pool. I had a number in my head that I wanted to beat. Got it by 20 sec; but, better yet, I got some long swim pacing practice and some underwater vids show where I can make some improvements on the catch and pull. #gains  . Then, the track πŸƒβ€β™€οΈ Haven't been to the track in months. Instead, I've been MAFing #likeaboss . Many, many, many runs at my aerobic threshold HR. Had no real idea what to expect from a track workout (1600s, 800s and 400s in a reverse ladder). I'm still freaking out over my splits!!!! (Coach said he knew it'd be fast...I was blown away!!) Maybe my best track workout ever! Consistent *fast* splits, like 45sec per mile split faster than last year...at a lower perceived effort!! Running slow makes you run fast!!! #MAFworks  . #runningisbae  #gratefultobearunner  #runneratheart  #lovethepain  #painhunter  #beawesometoday  #mojoracing  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
This is how I looked at the pool today after sprint intervals.  I intend to make  #thegains πŸ’ͺπŸŠβ€β™€οΈ .
.
. +90 min beating the beast πŸš΄β€β™€οΈπŸ¦ #focusengageconquer #tamethebeast #timetoslay
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
This is how I looked at the pool today after sprint intervals. I intend to make #thegains  πŸ’ͺπŸŠβ€β™€οΈ . . . +90 min beating the beast πŸš΄β€β™€οΈπŸ¦ #focusengageconquer  #tamethebeast  #timetoslay  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
I have finally found a yoga class I like and look forward to πŸ™Œ For many years, I would sign up for a yoga class, thinking it would become a regular weekly practice,  only to leave uninspired.  Too quiet, too boring, too confusing.  I probably averaged two classes a year.  But this one, this one is different...cool, chill music, dimmed lighting and a heated room.  No time to be bored and I can follow the instructions pretty well.  I get some great stretches in and am relaxed when I leave.  Been to 4 classes in a month.  Win.  #yoga #namaste .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
I have finally found a yoga class I like and look forward to πŸ™Œ For many years, I would sign up for a yoga class, thinking it would become a regular weekly practice, only to leave uninspired. Too quiet, too boring, too confusing. I probably averaged two classes a year. But this one, this one is different...cool, chill music, dimmed lighting and a heated room. No time to be bored and I can follow the instructions pretty well. I get some great stretches in and am relaxed when I leave. Been to 4 classes in a month. Win. #yoga  #namaste  . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
Today did a total 180Β° on me πŸ”€. Mostly feeling meh...legs kinda cooked 🍳 from my first ever #tabataclass had me shuffling my training schedule and switching a spin πŸš΄β€β™€οΈ for a swim πŸŠβ€β™€οΈ (the spin would NOT have been productive). Much to my surprise, after sitting on the edge of the pool for like 10 minutes (Anyone else linger before jumping in the water?) I had the strongest swim I could remember in a while. πŸ’ͺ Attitude adjusted..and new goggles. Sometimes ya gotta stay with it till ya turn it around πŸ™Œ
.

#positivitywins #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
Today did a total 180Β° on me πŸ”€. Mostly feeling meh...legs kinda cooked 🍳 from my first ever #tabataclass  had me shuffling my training schedule and switching a spin πŸš΄β€β™€οΈ for a swim πŸŠβ€β™€οΈ (the spin would NOT have been productive). Much to my surprise, after sitting on the edge of the pool for like 10 minutes (Anyone else linger before jumping in the water?) I had the strongest swim I could remember in a while. πŸ’ͺ Attitude adjusted..and new goggles. Sometimes ya gotta stay with it till ya turn it around πŸ™Œ . #positivitywins  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
Left my watch at home this morning, so had to use this big clock thing to time intervals ⏱ Sure hope that thing is accurate; times were pretty decent today! πŸ‘
.

Coach @bkc140.6: ⬆️ = proof I did my swim today 😚
.

#lovethepain #ltpendurance #painhunter #beawesometoday #antiquitmode #crushitwithasmile #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
Left my watch at home this morning, so had to use this big clock thing to time intervals ⏱ Sure hope that thing is accurate; times were pretty decent today! πŸ‘ . Coach @bkc140.6: ⬆️ = proof I did my swim today 😚 . #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #antiquitmode  #crushitwithasmile  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
The magic of #MAF cracked open it's door today. πŸ™Œ At multiple segments of today's long run, very decidedly, my pace was faster at the SAME heart rate as always. πŸƒβ€β™€οΈ Science is a beautiful ally.  Happy AF! πŸ˜ƒ
.

#patience + #consistency = #gains
.

#runningisbae #gratefultobearunner #runneratheart #50ktraining #lovethepain #ltpendurance #painhunter #beawesometoday #orangemud #hydrationonboard #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful
The magic of #MAF  cracked open it's door today. πŸ™Œ At multiple segments of today's long run, very decidedly, my pace was faster at the SAME heart rate as always. πŸƒβ€β™€οΈ Science is a beautiful ally. Happy AF! πŸ˜ƒ . #patience  + #consistency  = #gains  . #runningisbae  #gratefultobearunner  #runneratheart  #50ktraining  #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #orangemud  #hydrationonboard  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful 
Time to start double stacking the long run!! πŸƒβ€β™€οΈπŸƒβ€β™‚οΈ .

150 total #MAF minutes in the #goalcrusher bank today.  Though the temps were similar for both runs, the precipitation was not. 🌞 ❄ #runningisbae #gratefultobearunner #runneratheart #runningsmyfavorite #50ktraining .

#orangemud #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse  #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Time to start double stacking the long run!! πŸƒβ€β™€οΈπŸƒβ€β™‚οΈ . 150 total #MAF  minutes in the #goalcrusher  bank today. Though the temps were similar for both runs, the precipitation was not. 🌞 ❄ #runningisbae  #gratefultobearunner  #runneratheart  #runningsmyfavorite  #50ktraining  . #orangemud  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
Yep, you bet your bippy I ran today πŸƒβ€β™€οΈ πŸ’• When you are straight tired of layering up for every run and Nature throws you a 60Β° day in February, I can't get my shoes on fast enough. πŸ‘Ÿ What's that darn groundhog know about weather forecasting, anyway?!? 🀣 90 #MAF minutes in the #goalcrusher bank
.

#runningismyfavorite #milesaresmiles #runningisbae #gratefultobearunner #lovethepain #ltpendurance #painhunter #beawesometoday #crushitwithasmile #orangemud #hydrationonboard #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #grateful #11.11
Yep, you bet your bippy I ran today πŸƒβ€β™€οΈ πŸ’• When you are straight tired of layering up for every run and Nature throws you a 60Β° day in February, I can't get my shoes on fast enough. πŸ‘Ÿ What's that darn groundhog know about weather forecasting, anyway?!? 🀣 90 #MAF  minutes in the #goalcrusher  bank . #runningismyfavorite  #milesaresmiles  #runningisbae  #gratefultobearunner  #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #crushitwithasmile  #orangemud  #hydrationonboard  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #grateful  #11 .11
Run Form Evaluation: Cadence Edition πŸƒβ€β™€οΈ
Ideally, running form and stride length should remain relatively constant independent of speed.  Changing speed = changing cadence (rpm). This is what I looked at today...upping the speed every 10ish seconds and focusing on upping rpms while stride stays as uniform as possible.  Not every step will be perfect, but regular form evals give me elements to focus on and develop during long runs #alwaysaworkinprogress #experimentofone
.

Happy Running Friends!
.

#runningisbae #gratefultobearunner #runneratheart #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Run Form Evaluation: Cadence Edition πŸƒβ€β™€οΈ Ideally, running form and stride length should remain relatively constant independent of speed. Changing speed = changing cadence (rpm). This is what I looked at today...upping the speed every 10ish seconds and focusing on upping rpms while stride stays as uniform as possible. Not every step will be perfect, but regular form evals give me elements to focus on and develop during long runs #alwaysaworkinprogress  #experimentofone  . Happy Running Friends! . #runningisbae  #gratefultobearunner  #runneratheart  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
Nice running, great post - Repost @runnalittle
γƒ»γƒ»γƒ»πŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™‚οΈ
β—‡ DTR - Death To Runna β—‡

23.57kms in 3:15:15 this morning with 812m⬆⛰ elevation.

First ever run with Dandenongs Trail Runners this morning.

Man they are a superfit and supertough runners.

Much tougher than I thought it would be and being the backmarker all morning meant I had limited recovery.

They are really awesome people and they really rallied around me as I battled to the end. 
I've also killed my left ITB. Hopefully it is a glitch and not permanent.

#dandenongstrailrunners #dtr #itb#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
Nice running, great post - Repost @runnalittle γƒ»γƒ»γƒ»πŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™‚οΈ β—‡ DTR - Death To Runna β—‡ 23.57kms in 3:15:15 this morning with 812m⬆⛰ elevation. First ever run with Dandenongs Trail Runners this morning. Man they are a superfit and supertough runners. Much tougher than I thought it would be and being the backmarker all morning meant I had limited recovery. They are really awesome people and they really rallied around me as I battled to the end. I've also killed my left ITB. Hopefully it is a glitch and not permanent. #dandenongstrailrunners  #dtr  #itb #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
Oops.....wrong cap...or is it? πŸ€˜πŸ–€πŸ“
.

At the #churchofgains today.....longest and strongest swim since back in the pool two weeks ago after the dumb hand sprain thing. πŸ’ͺπŸŠβ€β™€οΈ Working on rotation, rotation, rotation. +70 min heated yoga ✌

Happy Sunday Friends!
.

#lovethepain #ltpendurance #painhunter #beawesometoday #crushitwithasmile #goalcrusher #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Oops.....wrong cap...or is it? πŸ€˜πŸ–€πŸ“ . At the #churchofgains  today.....longest and strongest swim since back in the pool two weeks ago after the dumb hand sprain thing. πŸ’ͺπŸŠβ€β™€οΈ Working on rotation, rotation, rotation. +70 min heated yoga ✌ Happy Sunday Friends! . #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #crushitwithasmile  #goalcrusher  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
β—‡ DTR - Death To Runna β—‡

23.57kms in 3:15:15 this morning with 812m⬆⛰ elevation.

First ever run with Dandenongs Trail Runners this morning.

Man they are a superfit and supertough runners.

Much tougher than I thought it would be and being the backmarker all morning meant I had limited recovery.

They are really awesome people and they really rallied around me as I battled to the end. 
I've also killed my left ITB. Hopefully it is a glitch and not permanent.

#dandenongstrailrunners #dtr #itb#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
β—‡ DTR - Death To Runna β—‡ 23.57kms in 3:15:15 this morning with 812m⬆⛰ elevation. First ever run with Dandenongs Trail Runners this morning. Man they are a superfit and supertough runners. Much tougher than I thought it would be and being the backmarker all morning meant I had limited recovery. They are really awesome people and they really rallied around me as I battled to the end. I've also killed my left ITB. Hopefully it is a glitch and not permanent. #dandenongstrailrunners  #dtr  #itb #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
Proof that I do stretch.....sometimes. πŸ“· Since I've run basically injury free for about a decade now and rarely spent any time stretching, I didn't deem it necessary for me.  But, as always, we are a #workinprogress, and I've made it my #februarychallenge to get at least 10 min of stretching or foam rolling in each day. Maybe I'll get faster! 🀣  My #experimentofone continues πŸ‘ +90 #MAF minutes in the #goalcrusher bank and enjoying a functional strength class. .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Proof that I do stretch.....sometimes. πŸ“· Since I've run basically injury free for about a decade now and rarely spent any time stretching, I didn't deem it necessary for me. But, as always, we are a #workinprogress , and I've made it my #februarychallenge  to get at least 10 min of stretching or foam rolling in each day. Maybe I'll get faster! 🀣 My #experimentofone  continues πŸ‘ +90 #MAF  minutes in the #goalcrusher  bank and enjoying a functional strength class. . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
β—‡ Parkrun Saturday β—‡

It's the Tarewera Ultramarathon today, good luck to all my competitor friends. You can follow then on their official app too.
--- I didn't really want to get out of bed for this one but I did.

Headed to Lilydale Lake and just took it easy on a nice flat course ahead of tomorrows hills.

26:22 for a course PB. Amazing I get a time like that when relaxed for the most part. Enjoyed not racing it.

It felt like a comfortably uncomfortable pace that I could probably have held quite easily over 10-15kms if I really tried.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
β—‡ Parkrun Saturday β—‡ It's the Tarewera Ultramarathon today, good luck to all my competitor friends. You can follow then on their official app too. --- I didn't really want to get out of bed for this one but I did. Headed to Lilydale Lake and just took it easy on a nice flat course ahead of tomorrows hills. 26:22 for a course PB. Amazing I get a time like that when relaxed for the most part. Enjoyed not racing it. It felt like a comfortably uncomfortable pace that I could probably have held quite easily over 10-15kms if I really tried. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
#ProTip: Do your best not to fall off your bike at 0.5 mph, sprain your hand and have to take several weeks off from swimming. πŸŠβ€β™€οΈπŸ˜† Working consistently to get that water #mojo back and start seeing some familiar numbers again.....and I got to use all the #swimstuff πŸ‘
.

Coach @bkc140.6 😚
.

#lovethepain #ltpendurance #painhunter #beawesometoday #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
#ProTip : Do your best not to fall off your bike at 0.5 mph, sprain your hand and have to take several weeks off from swimming. πŸŠβ€β™€οΈπŸ˜† Working consistently to get that water #mojo  back and start seeing some familiar numbers again.....and I got to use all the #swimstuff  πŸ‘ . Coach @bkc140.6 😚 . #lovethepain  #ltpendurance  #painhunter  #beawesometoday  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
β—‡ TXR Tuesday β—‡

Can't say I enjoyed tonight's session.

Yo-Yo time trial.

Similar to the beep test but with a bit of recovery thrown in.

Just didn't feel like I got the distance and time on legs. .97km warm-up
Out at 14.1
1.74km cool-down.

Glad I got some good time on the legs on Monday.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
β—‡ TXR Tuesday β—‡ Can't say I enjoyed tonight's session. Yo-Yo time trial. Similar to the beep test but with a bit of recovery thrown in. Just didn't feel like I got the distance and time on legs. .97km warm-up Out at 14.1 1.74km cool-down. Glad I got some good time on the legs on Monday. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
I outran my dog today πŸƒβ€β™€οΈπŸ• 30 min left in a 2 hour #MAF run and she started trotting a few feet behind me sometimes.  In her defense, dogs don't pace themselves very well.....she started out too fast πŸ˜† #rookiemove .

#daqueen #lovemydog #orangemud @orangemud #superstarchathlete #ucanburnmorefatforfuel #ucanbeawesome #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
I outran my dog today πŸƒβ€β™€οΈπŸ• 30 min left in a 2 hour #MAF  run and she started trotting a few feet behind me sometimes. In her defense, dogs don't pace themselves very well.....she started out too fast πŸ˜† #rookiemove  . #daqueen  #lovemydog  #orangemud  @orangemud #superstarchathlete  #ucanburnmorefatforfuel  #ucanbeawesome  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
β—‡ Monday Medium Run - RITB β—‡

Had my first run with @runningintheburbs tonight.

8 easy kms which became 9kms with a fast finish.

Great group to run with. Tough joining a new group as you don't know where you fit in pace wise, but it was great fun and no way I'd have run 9kms on a Monday by myself.

If my life schedule allows, I'll be back next week.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
β—‡ Monday Medium Run - RITB β—‡ Had my first run with @runningintheburbs tonight. 8 easy kms which became 9kms with a fast finish. Great group to run with. Tough joining a new group as you don't know where you fit in pace wise, but it was great fun and no way I'd have run 9kms on a Monday by myself. If my life schedule allows, I'll be back next week. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
*New*Bike*Day* πŸš΄β€β™€οΈπŸŽ‰ 😁 Punched my ticket to #cyclocross season this fall with this little honey!  Yaasss!! A blast to ride and wasted no time getting the tires a little muddy! .

@bkc140.6 😚
.

#newbikeday #rad #outsideisbetter #mudisfun #cyclocrossracing #seasonone #bluebikes #adventurelife #gratefullife  #swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #11.11
*New*Bike*Day* πŸš΄β€β™€οΈπŸŽ‰ 😁 Punched my ticket to #cyclocross  season this fall with this little honey! Yaasss!! A blast to ride and wasted no time getting the tires a little muddy! . @bkc140.6 😚 . #newbikeday  #rad  #outsideisbetter  #mudisfun  #cyclocrossracing  #seasonone  #bluebikes  #adventurelife  #gratefullife  #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #11 .11
β—‡ Parkrun Milestone β—‡

This account is normally just about me but a little bit of focus on @_lukajames_ this morning who ran his 10th parkrun this morning.

Not his best run but he did have a fast finish and now understands why he needs to eat something beforehand so that he has some energy in his system to help him run.

As for me, I ran 10km before parkrun in 57:02 @ 5:42pace. Was a tough slog this morning. Almost wasn't going to run parkrun but decided last minute to do it. 
Had some πŸ’© issues near the start so had to turnaround and sort it out then ran the course backwards till I met up with Luka and ran the rest of parkrun with him for 4.29km in 25:30 @ 5:57pace

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld #parkrun #parkrunaustralia
β—‡ Parkrun Milestone β—‡ This account is normally just about me but a little bit of focus on @_lukajames_ this morning who ran his 10th parkrun this morning. Not his best run but he did have a fast finish and now understands why he needs to eat something beforehand so that he has some energy in his system to help him run. As for me, I ran 10km before parkrun in 57:02 @ 5:42pace. Was a tough slog this morning. Almost wasn't going to run parkrun but decided last minute to do it. Had some πŸ’© issues near the start so had to turnaround and sort it out then ran the course backwards till I met up with Luka and ran the rest of parkrun with him for 4.29km in 25:30 @ 5:57pace #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld  #parkrun  #parkrunaustralia 
β—‡ TXR Thursday β—‡

Oh boy. 20/40s were on the cards tonight and there was 20 of them.

Hard session but loved it.

Was pushed on my recoveries which I normally take a little too easily.

Tonight the efforts were at 100% and the recoveries were at a decent click.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
β—‡ TXR Thursday β—‡ Oh boy. 20/40s were on the cards tonight and there was 20 of them. Hard session but loved it. Was pushed on my recoveries which I normally take a little too easily. Tonight the efforts were at 100% and the recoveries were at a decent click. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
How would you describe your nutrition plan for training and racing??? If being a fat burning machine with quick recovery sounds good....get ya some UCAN! @genucan  Works. Every. Time.  #scienceworks #ucanburnmorefatforfuel #superstarchathlete #fatadaptedathlete #fatisfuel
.

Current fav UCAN shake: Vanilla Cream UCAN, coconut milk, almond butter, coconut butter, vanilla, collagen proteins,  few blueberries or dates...blend with ice! .

Deconstructed triathlon today....morning spin πŸš΄β€β™€οΈ, afternoon run πŸƒβ€β™€οΈ, evening swim πŸŠβ€β™€οΈ Happy πŸͺ Day! .

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #orangemud #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
How would you describe your nutrition plan for training and racing??? If being a fat burning machine with quick recovery sounds good....get ya some UCAN! @genucan Works. Every. Time. #scienceworks  #ucanburnmorefatforfuel  #superstarchathlete  #fatadaptedathlete  #fatisfuel  . Current fav UCAN shake: Vanilla Cream UCAN, coconut milk, almond butter, coconut butter, vanilla, collagen proteins, few blueberries or dates...blend with ice! . Deconstructed triathlon today....morning spin πŸš΄β€β™€οΈ, afternoon run πŸƒβ€β™€οΈ, evening swim πŸŠβ€β™€οΈ Happy πŸͺ Day! . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #orangemud  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11
β—‡ January Stats β—‡

Really happy with my numbers for January πŸ‘ŠπŸ’₯πŸ‘Š .
.
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Plenty of climbing and plenty of kilometers ⬆⛰
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.
.
No events this month but I did have:
β€’ Wicked Wednesday and Parkrun DNFs
β€’ My first Ponder Loop
β€’ 10km PB
β€’ Frog Hollow Parkrun 5km PB
β€’ Longest distance run 21.km
β€’ Most elevation in a single run 666m
.
.
.

Bring on February

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld #monthlytotals #monthlystats #january
β—‡ January Stats β—‡ Really happy with my numbers for January πŸ‘ŠπŸ’₯πŸ‘Š . . . Plenty of climbing and plenty of kilometers ⬆⛰ . . . No events this month but I did have: β€’ Wicked Wednesday and Parkrun DNFs β€’ My first Ponder Loop β€’ 10km PB β€’ Frog Hollow Parkrun 5km PB β€’ Longest distance run 21.km β€’ Most elevation in a single run 666m . . . Bring on February #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld  #monthlytotals  #monthlystats  #january 
β—‡ TXR Tuesday β—‡

Tough session tonight.

Bit of soreness in the TFL which can lead to ITB issues. 
Will be booking a session with the Osteo I think.

1.1km warm-up 
5.1km session*
.82km cool-down *3 x (3 x 300m fast 100m float recovery) 500m float recovery between sets.

Big improvement from last time I did this session in December.

27:00 down from 28:58 so I am happy with that.

#thesundayruns #yearof10 #sub50ten #training #melbourneinstarunners #runner #runners #running #run #experimentofone #grouprun #runyourworld #freethefeet #stronger #faster #4minKM #trails #trailrunning #trailrunner #runyourworld
β—‡ TXR Tuesday β—‡ Tough session tonight. Bit of soreness in the TFL which can lead to ITB issues. Will be booking a session with the Osteo I think. 1.1km warm-up 5.1km session* .82km cool-down *3 x (3 x 300m fast 100m float recovery) 500m float recovery between sets. Big improvement from last time I did this session in December. 27:00 down from 28:58 so I am happy with that. #thesundayruns  #yearof10  #sub50ten  #training  #melbourneinstarunners  #runner  #runners  #running  #run  #experimentofone  #grouprun  #runyourworld  #freethefeet  #stronger  #faster  #4minKM  #trails  #trailrunning  #trailrunner  #runyourworld 
Finally getting to use one of my Christmas presents! @bkc140.6 Mp3 and headphones that are totally waterproof! Pretty dope and sound is clear! πŸŠβ€β™€οΈ 🎢 (I definitely have asymmetrical shaped ears though...one ear bud fits perfectly, the other...well, not so perfectly 🀣)
.

#swimbikerun #triathlon #triathlontraining #tri365 #3athlonlife #buildthehouse #70point3prep #imlp703 #2018imlp703 #ihavethebestcoachintheworld #alwaysaworkinprogress #lifeismyteacher #experimentofone #ibelieveinmyunicorn #eleveneleven #grateful #11.11
Finally getting to use one of my Christmas presents! @bkc140.6 Mp3 and headphones that are totally waterproof! Pretty dope and sound is clear! πŸŠβ€β™€οΈ 🎢 (I definitely have asymmetrical shaped ears though...one ear bud fits perfectly, the other...well, not so perfectly 🀣) . #swimbikerun  #triathlon  #triathlontraining  #tri365  #3athlonlife  #buildthehouse  #70point3prep  #imlp703  #2018imlp703  #ihavethebestcoachintheworld  #alwaysaworkinprogress  #lifeismyteacher  #experimentofone  #ibelieveinmyunicorn  #eleveneleven  #grateful  #11 .11