The week started off pretty good with a rest day which gave me time to plan out the week and my travel to FL. 

Yesterday I got up early and did my FTP interval bike ride at 6am, and then right after work did my 35 minute steady state Z1 run at the gym, even though I was not feeling it when I left, I knew that I would feel better after doing the run.  I always do.  I have yet to feel worse after a workout.  Has anyone?

Today I got up and did my 45 minute run at the gym before work.  I am on my way to another 100% week.  Now that I know that I can do it, I want to keep doing it.  I have no real excuses this week to miss a workout, so my goal is to not miss a workout! 

This weekend I plan on getting in my bike ride and run first thing in the morning before heading out to the airport.  My flight leaves at nearly 4pm and I picked this as it allowed for me to still get in my bike.  With the weather being cooler now in South Florida, and a gym on site, I will be able to get in my run on Sunday while Mike is at work.  I have a triathlon bike and a pool and a treadmill / outside for running so I should be able to get in my workouts.  The only thing is that I may not be able to get in the exact workouts as I will be riding outside, and with stoplights/traffic no guarantees on perfect execution - so I will make do!

I also realized that last year I was getting major pains in my tushy - my Piriformus muscle was really acting up and that sort of snowballed into the maor issues I had all season.  I realized that it was because I was running on too large of an incline on the TM during the week and was not stretching the muscle out or giving it enough rest in between runs.  I am really working on PF stretches and my over-all stretching this season to help avoid the same fate as in 2013. 

Until next time,
Iron Seashell

It is official.  I have finished week 1 of January outseason, Intermediate with EN.  This is my 2nd Outseason with EN and so far it is just as I remember it.  It hurts so good! 

And as a record, this was the first time that I have ever hit training 100% in any week in my life. EVER. It was a Unicorn week!
Something that I did not believe existed (my ability to complete an entire week of training as prescribed) does in fact exist! 
After the 5k TT on Wednesday,  I got my V02Max interval bike ride done on Thursday, then rocked out my bike and run on Saturday and my run on Sunday.   I made it to the gym 3 times last week, which puts me behind only 1 day for the year in order to get my reimbrusement from work on gym membership.   I plan on going 3 times this week, which will put me right on track. 
In other news, I am looking forward to rocking out the workouts this week and I plan on getting them done in the morning when I can perform much better and not interfere with my sleeping patterns.
So goal for tonight is to go to be at 8:30 with the intent of sleeping, not sitting on my phone for hours playing games or surfing Facebook, and getting up at 4:30 to get in the bike ride and run brick I have on plan. 
*deep breath*  I can do this.
Until next time,
Iron Seashell




Last night I ran my 5k TT and while it was not the fastest 5K I have ran, it was certainly not the slowest. 33:11 was my time for a pace of 10:42 and a vDot of 27. I left the OS last year with a 33, so I am hoping working to get back there and then some over this year.


I posted over on the journey about my revelation in training.  As to not repeat the entire post here, I will link to it should you want to read.  In summary - this girl is moving forward in 2014 with CONFIDENCE! 

I added a new section to the left column of this blog with my mantra for 2014: BE FUCKING FEARLESS.  That blog post from Elizabeth Waterstraat is exactly my mindset for this year and beyond.  I am done being fearful.  I am going to be fearless.  After all, what have I to lose?  Nothing!  Why did it take so long to realize that?


Time to be the squirrel. I WANT THE NUT.  And if I miss it?  Well then I will just get right back on the horse and go for the nut again. 

That is living without fear.   So yeah, new back up mantra: Fuck Fear. :-)

I am going to make signs for my basement with my goal times so that every time I am on the bike I see it staring back at me.  I am going to make a sign in a waterproof baggie for me to take to the pool so every swim I see it.  I am going to make a sign to attach to my garmin and my electronics so every time I go for a run I see it.  I will have signs in my car and my desk as I spend most of my time in those two chairs. 

I am fearless and with that I am facing my goals dead in the eyes, signaling to them that I am coming for them one at a time.

I was initially looking at this year as starting all over again thinking of how far behind I am from years past when I was in my peak fitness. But really, I am not starting all over again;  I am starting a whole new journey.  Now that I look over my peak year's training logs I see that I am actually ahead of where I was in terms of weight loss and in ability, not to mention mental toughness and dare I say it?  Confidence.  

I was running 5k's in the 12 minute miles, now I am running them sub-11's.  I weighed my weight or more through April of that year.  My goal weight for the end of this OS is where I was back in mid-May of my peak year.  My bike strength is better.  My mental toughness is better.  So while in the details short term I have lost some power and speed here and there, I know that I am overall starting off in a better place mentally and physically than any season prior. 

Until next time, be the squirrel.
Iron Seashell

Over the past few years I have kept many blogs - the journey, the journey to Ironman Florida, Shine Health and Personal Fitness, and this one, the now defunct journey to IM MOO.  While each one serves a purpose I have decided to re-launch my Journey to IM MOO blog as The Iron Seashell.  Firstly because I had to pull out of IM Moo this year, and secondly because there is so much more ahead of me! 

I have decided to log all of my endurance race specific things on this blog as I really have enjoyed looking back over my Ironman Florida blog over the past year and it is nice to have a recollection of moods, weights, fitness, etc. for me to compare to other years.  

I will still be very active in my other blog, the journey, as it is a chronicle of my lifelong journey outside of sports and fitness.   I will also be keeping up my Shine blog as it is where I plan on launching my Personal Training and Fitness information to clients.

This blog will be all races and training 100%.  My workouts, my body comp progress, my race reports, etc.  really everything sport related will be posted here as the record of my athletic progress.

The name of this blog is a take on my nickname around my training friends - Seashell.  I am a Florida girl at heart, so every time I come back I bring a piece of it with me to share with my friends - seashells!

I am the iron seashell now, and have so mch more in me!    Next stop on the Iron express is Rev3 full Rev in September.  I have some hefty goals for this race, namely training and racing revenge over IM FL. 

Until next time,

Iron Seashell