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Ironteam bootcamp weekend done🔥🔥🔥Time to kickoff a new week of training... and definitely time to say goodbye to my gray vacation beard 😂😎 🌄🌄🌄 Inspirational sunrise at Aquatic Park in SF🏊🏊🏊 #ironmantraining #triathlontraining #teamintraining #goteam #ironteam #imforacure #swimbikerun #ironmantri #training #fitness #swimming #openwaterswim #openwaterswimming #brickworkout #workout #swimmingpool #trilife #triathlon #triathlete #triatlon #tri365 #tricommunity #endurancehour #inspiredtri
Ironteam bootcamp weekend done🔥🔥🔥Time to kickoff a new week of training... and definitely time to say goodbye to my gray vacation beard 😂😎 🌄🌄🌄 Inspirational sunrise at Aquatic Park in SF🏊🏊🏊 #ironmantraining  #triathlontraining  #teamintraining  #goteam  #ironteam  #imforacure  #swimbikerun  #ironmantri  #training  #fitness  #swimming  #openwaterswim  #openwaterswimming  #brickworkout  #workout  #swimmingpool  #trilife  #triathlon  #triathlete  #triatlon  #tri365  #tricommunity  #endurancehour  #inspiredtri 
Recovery Run and feeling like throwing yourself down cos you are too tired.
#tri365 #triathlontraining #swimbikerun #forerunner235
Beautiful day here in Perth.  What should I eat for lunch? 🌞🌞🌞🌞
Beautiful day here in Perth. What should I eat for lunch? 🌞🌞🌞🌞
Nice early sunrise ride to Mactan and a quick 5k run off the bike (22mins)
Thanks @bearyartcraze for the pics!! Next time don't sneak up on me like that when I come down the bridge at well over 50kph 😎! #whatdidyoudoforbreakfast ? #vellumcycles #trioval #triathlontraining #trilifemagazine #roadtoironman703 #roadtodipolog104 #ironmantraining @swimbikerunph #ridefree
I'm going to keep it quick today! I'm still beat up from the races this weekend but I still got up when the alarm went off. Today was an easy day I did a 1500yd recovery swim, a 20min easy jog, 20 spear throws, and some pull ups and push ups. Now it's time for some more food and the recovery boots!
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#muddytriathlete #swimbikerun #swim #swimming #swimmer #swimtraining #triathlete #triathlon #triathlontraining #ironman #ironman703 #spartan #spartanrace #spartantraining #crosstraining #ocr #speedo #fitness #athlete #athletic #montanabeast #seattlesuper #medalmonday #recovery #rest
I'm going to keep it quick today! I'm still beat up from the races this weekend but I still got up when the alarm went off. Today was an easy day I did a 1500yd recovery swim, a 20min easy jog, 20 spear throws, and some pull ups and push ups. Now it's time for some more food and the recovery boots! - #muddytriathlete  #swimbikerun  #swim  #swimming  #swimmer  #swimtraining  #triathlete  #triathlon  #triathlontraining  #ironman  #ironman703  #spartan  #spartanrace  #spartantraining  #crosstraining  #ocr  #speedo  #fitness  #athlete  #athletic  #montanabeast  #seattlesuper  #medalmonday  #recovery  #rest 
Another thing on my list of to do's... #goaldigger #goalgetter #goalachiever #igotthis #triathlon #triathlontraining #letsgo 👊🏽💪🏽💋
Monday's are typically 12 hr school days for me but with the semester quickly coming to an end and our clinical portion complete for this semester today ended up being a mini break which gave me the opportunity to fully enjoy this beautiful weather. •longest bike ride thus far {6.4 miles}🚴🏼‍♀️
•outside study session with some yummy snacks for motivation 👩🏼‍⚕️📚
•evening walk- I need to start training for the running portion but I am totally dreading it. Does anyone have any helpful tips? 🚶🏼‍♀️🏃🏼‍♀️
#sweetsweat #applewatch #triathlontraining #iamaworkinprogress
Monday's are typically 12 hr school days for me but with the semester quickly coming to an end and our clinical portion complete for this semester today ended up being a mini break which gave me the opportunity to fully enjoy this beautiful weather. •longest bike ride thus far {6.4 miles}🚴🏼‍♀️ •outside study session with some yummy snacks for motivation 👩🏼‍⚕️📚 •evening walk- I need to start training for the running portion but I am totally dreading it. Does anyone have any helpful tips? 🚶🏼‍♀️🏃🏼‍♀️ #sweetsweat  #applewatch  #triathlontraining  #iamaworkinprogress 
Meet the team...Diana is training for her second half Ironman which will be in Santa Rosa, California on may 13th, this time the team is going with her 💪🏼👊🏼 She is committed to getting better every day, never a quitter and always a smiler! @tri.dianavegi has little time in the sport but a lot of potencial! Looking forward to chasing another World Championship spot with this girl in 2018 😉 #meettheteam #101training #modaymotivation #triathlon #trilife #triathlontraining #miamitriathlonteam #tri365 #triathlete #goals #motivation #hokaoneone #alebikewear #powerfulyougurt #drbe
Meet the team...Diana is training for her second half Ironman which will be in Santa Rosa, California on may 13th, this time the team is going with her 💪🏼👊🏼 She is committed to getting better every day, never a quitter and always a smiler! @tri.dianavegi has little time in the sport but a lot of potencial! Looking forward to chasing another World Championship spot with this girl in 2018 😉 #meettheteam  #101training  #modaymotivation  #triathlon  #trilife  #triathlontraining  #miamitriathlonteam  #tri365  #triathlete  #goals  #motivation  #hokaoneone  #alebikewear  #powerfulyougurt  #drbe 
Had some time to kill during lunch. Gotta pause in my stroke that I need to fix....and quick. IRONMAN 70.3 Gulf Coast is only 19 days out!  #uofsc #theblatt #tyr #tyrspecialops2 #sls3 #sls3usa #garmin #garminconnect #garmin920xt #gopro #goprohero5 #goprocapture #swim #swimbikerun #ironman #ironmantraining #ironman703 #ironmangulfcoast703 #triathlete #triathlontraining #tri365
FTP 🚴test early 👊✅Then a little jaunt up a local 🏔 with #⃣1⃣ Thankful for those who fought for this life #lestweforget #anzac
FTP 🚴test early 👊✅Then a little jaunt up a local 🏔 with #⃣1⃣ Thankful for those who fought for this life #lestweforget  #anzac 
Family run days are fun! Everyone enjoyed a 6km run, followed by a play at the park & impromptu hotdog lunch.
Family run days are fun! Everyone enjoyed a 6km run, followed by a play at the park & impromptu hotdog lunch.
13.1 #10 is complete ✅ Since my first full marathon in '10, I now ran 10 full and 10 half marathons. I still remember finishing my first Chicago marathon in '10. I was told that my goal should be under 5. I finished in 5:15 and my first thought was- " Never again would I run a marathon." It lasted for 6 months and I came back to redeem myself...5:18 was my finish time in 2011 in my second marathon. I got "angry" and got to work. Reading, asking Q, applying what I learned and trained day in and day out. As a result my 3rd marathon in '12 marathon I ran in 4:20. I went back to work and that time I started to work on speed and trained for my first half. I ran my first half in '13 in 1:43. In the fall of '14  I qualified for Boston with 3:27. I ran Boston last year and I have BQed in my last 3 marathons. I like using half marathon training during winter/spring  for speed  and run full in the fall. I do incorporate speed and tempo runs during my full marathon training. If you are chasing that BQ, know there is always hope. Stay motivated, stay hungry and do not give up!
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Each race has a story and each race teaches me a lesson. What have I learned this time around? I have been running back to back half/half and full/full marathons a few times now. If I am not injured after the firsts one, I usually improve in my second race. But here is a catch, it is my second time running a second race 5 weeks after the first one and is seems to be too big of a gap for me. I had 2, 3 and 4 weeks in between. 3 worked the best. Will need to stick to that 2-4 weeks gap.
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Next stop is Half Ironman in 7 weeks. Swim, bike, run! Happy training!
#hansonshalfmarathontraining #triathlontraining #ironman #ironmantri #BQ #bostonqualifier #hansonshalfmarathonmethod #triatlon #triathlete #triathlontraining #womenrunning #womensrunning #womensrunningcommunity #runnerscommunity
13.1 #10  is complete ✅ Since my first full marathon in '10, I now ran 10 full and 10 half marathons. I still remember finishing my first Chicago marathon in '10. I was told that my goal should be under 5. I finished in 5:15 and my first thought was- " Never again would I run a marathon." It lasted for 6 months and I came back to redeem myself...5:18 was my finish time in 2011 in my second marathon. I got "angry" and got to work. Reading, asking Q, applying what I learned and trained day in and day out. As a result my 3rd marathon in '12 marathon I ran in 4:20. I went back to work and that time I started to work on speed and trained for my first half. I ran my first half in '13 in 1:43. In the fall of '14 I qualified for Boston with 3:27. I ran Boston last year and I have BQed in my last 3 marathons. I like using half marathon training during winter/spring for speed and run full in the fall. I do incorporate speed and tempo runs during my full marathon training. If you are chasing that BQ, know there is always hope. Stay motivated, stay hungry and do not give up! ----------- Each race has a story and each race teaches me a lesson. What have I learned this time around? I have been running back to back half/half and full/full marathons a few times now. If I am not injured after the firsts one, I usually improve in my second race. But here is a catch, it is my second time running a second race 5 weeks after the first one and is seems to be too big of a gap for me. I had 2, 3 and 4 weeks in between. 3 worked the best. Will need to stick to that 2-4 weeks gap. -------- Next stop is Half Ironman in 7 weeks. Swim, bike, run! Happy training! #hansonshalfmarathontraining  #triathlontraining  #ironman  #ironmantri  #BQ  #bostonqualifier  #hansonshalfmarathonmethod  #triatlon  #triathlete  #triathlontraining  #womenrunning  #womensrunning  #womensrunningcommunity  #runnerscommunity 
Great swim tonight with the wife @supergirl_tabitha_tris !! Moved up the training plan to 3 swims a week! Hopefully this helps!!#triforlife #timetorock #wattieink #Wfamily #triathlon 
#triathlontraining 
#runner 
#swimming 
#garmin 
#oakley 
#cycling 
#asics
#wattieinkHITSQUAD
#rocktheW
In case anyone was wondering what 31 and living alone looks like... 🐤🐥🐤🐥✌🏻. @restdaybrags #adulting #thisis31 #alltherubberduckies
Had a full house today at our #swimpractice and the 🌤came out right on queue. 🙌 Love this team and their dedication! ❤ #staythecourse #dontstop #justkeepswimming #swimbikerunrepeat
Sponsors: @blueskyendurance, @theionclub, @kiawahislandgolfresort and @thebicycleshoppe_chs
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#triathlonkids #triathlontraining #kidssports #sportsforkids #multisportathlete #multisport #charlestonfitness #chsfitness #upandcoming #strongmindstrongbody #mtpleasantsc #charlestonsc #swimbikerun #usat #usatyouth #swimbiketribe #triathletemoms #certifiedcoach #triathloncoach #triathletewisdom #ironman #sprinttriathlon
Had a full house today at our #swimpractice  and the 🌤came out right on queue. 🙌 Love this team and their dedication! ❤ #staythecourse  #dontstop  #justkeepswimming  #swimbikerunrepeat  Sponsors: @blueskyendurance, @theionclub, @kiawahislandgolfresort and @thebicycleshoppe_chs . . . #triathlonkids  #triathlontraining  #kidssports  #sportsforkids  #multisportathlete  #multisport  #charlestonfitness  #chsfitness  #upandcoming  #strongmindstrongbody  #mtpleasantsc  #charlestonsc  #swimbikerun  #usat  #usatyouth  #swimbiketribe  #triathletemoms  #certifiedcoach  #triathloncoach  #triathletewisdom  #ironman  #sprinttriathlon 
I'm starting to like swimming now that I don't feel like I'm drowning. I like how it quiets all my thoughts while I concentrate on the swim. I like the emptiness of that feeling. 
#swimming #swimfit #swimpractice #mastersswimming #swimmer #swim #swimstagram #swimtraining #sprinttriathlontraining #tritraining #triathlontraining #nevernottraining #swimbikerun #fitmom #fitlife #garmin #garminswim #stressrelief
Post 1/6: Latissimus Dorsi Activation (Pull Up Holds
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[Muscle Activation Series]
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This six post series will show you how use isometric exercise to improve muscle activation.
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HOW IT WORKS
As time progresses and fatigue sets in, try to make sure only the largest of the primary muscle groups does most of the work.  In this case, try to make sure the lats are doing most of the work and not the biceps.
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REAP THE FULL BENEFITS
Isometric exercise strengthens within roughly +/-20° of the position held.  Divide the pull up into quarters (1/4) and perform holds to failure at each position. .
SHARE YOUR RESULTS!
🤳Post your attempt and tag @VincentVergaraFitness
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Follow and tag a friend who has bad posture or back pain!
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DM or email for personal training, coaching or business inquiries.
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👉Email: vvergara87@gmail.com
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#pt #trainsmart #fitspo #fitness #fitstagram #cyclinglife #triathlontraining #getStrong #getfit #gymmotivation #youcandoit #fitspiration #triathlete #endurance #endurancetraining #lowbackpain #rehab #training #prehab #muscle #strong #motorcontrol #weightloss #bodyawareness #runner #personaltraining  #fitnessinspiration #runners #mindbodysoul #yogafit
Post 1/6: Latissimus Dorsi Activation (Pull Up Holds . . [Muscle Activation Series] . . This six post series will show you how use isometric exercise to improve muscle activation. . HOW IT WORKS As time progresses and fatigue sets in, try to make sure only the largest of the primary muscle groups does most of the work.  In this case, try to make sure the lats are doing most of the work and not the biceps. . REAP THE FULL BENEFITS Isometric exercise strengthens within roughly +/-20° of the position held.  Divide the pull up into quarters (1/4) and perform holds to failure at each position. . SHARE YOUR RESULTS! 🤳Post your attempt and tag @VincentVergaraFitness . . Follow and tag a friend who has bad posture or back pain! . . DM or email for personal training, coaching or business inquiries. . . 👉Email: vvergara87@gmail.com . . . . #pt  #trainsmart  #fitspo  #fitness  #fitstagram  #cyclinglife  #triathlontraining  #getStrong  #getfit  #gymmotivation  #youcandoit  #fitspiration  #triathlete  #endurance  #endurancetraining  #lowbackpain  #rehab  #training  #prehab  #muscle  #strong  #motorcontrol  #weightloss  #bodyawareness  #runner  #personaltraining   #fitnessinspiration  #runners  #mindbodysoul  #yogafit 
YOU'LL FEEL IT BEFORE YOU SEE IT. 🔎
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[proprioception & focus]
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In cycling, everyone's feet move in the same circular path, but the muscles used can vary drastically, wasting energy and decreasing ⬇ economy.
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ECONOMY > VO2MAX & LACTIC THRESHOLD
Unlike VO2max and Lactic Threshold, excellent cycling or running economy can compensate for both a poor VO2max and LT. (4)  Although improving muscle activation reaps the most benefits, it's easily neglected because it takes a lot of focus and discipline to master. 🙏 .
ENTER MUSCLE ACTIVATION TRAINING
A lot of people need it badly, but can't perceive 😕 how much it affects their performance. If running or cycling fatigues the quads first, working on muscle activation can lead to huge improvements📈. Recurring overuse injuries tends to also be a result of using the wrong 🚫 muscle(s) to do the work.
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IMPROVING MUSCLE ACTIVATION
It starts with consciously focusing on the direction and magnitude we produce force.  Are you driving through the heels or the ball of the foot?  Kicking or stomping? .
INCREASE FOCUS WHEN FATIGUED
As soon as fatigue starts, neuromuscular control has been shown to become compromised.  Interestingly, in cycling, gluteal activity will increase to a greater extent than the quads.  Increasing gluteal activation early on is the key to maximizing performance and cutting down overuse injuries. (1-3,5)
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Follow and tag a friend who needs to focus on muscle activation!
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DM or email for personal training, coaching or business inquiries.
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👉Email: vvergara87@gmail.com
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REFERENCES:
1. https://www.ncbi.nlm.nih.gov/pubmed/15952017
2. https://www.ncbi.nlm.nih.gov/pubmed/9861603
3. https://www.ncbi.nlm.nih.gov/pubmed/8883681
4. https://www.ncbi.nlm.nih.gov/pubmed/12471319
5. https://www.ncbi.nlm.nih.gov/pubmed/22518941
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#pt #trainsmart #fitspo #fitness #fitstagram #cyclinglife #triathlontraining #getStrong #getfit #gymmotivation #youcandoit #fitspiration #triathlete #endurance #endurancetraining #lowbackpain #rehab #training #prehab #muscle #strong #motorcontrol #weightloss #bodyawareness #runner #personaltraining  #fitnessinspiration #runners #mindbodysoul #yogafit
YOU'LL FEEL IT BEFORE YOU SEE IT. 🔎 . . [proprioception & focus] . . In cycling, everyone's feet move in the same circular path, but the muscles used can vary drastically, wasting energy and decreasing ⬇ economy. . ECONOMY > VO2MAX & LACTIC THRESHOLD Unlike VO2max and Lactic Threshold, excellent cycling or running economy can compensate for both a poor VO2max and LT. (4)  Although improving muscle activation reaps the most benefits, it's easily neglected because it takes a lot of focus and discipline to master. 🙏 . ENTER MUSCLE ACTIVATION TRAINING A lot of people need it badly, but can't perceive 😕 how much it affects their performance. If running or cycling fatigues the quads first, working on muscle activation can lead to huge improvements📈. Recurring overuse injuries tends to also be a result of using the wrong 🚫 muscle(s) to do the work. . IMPROVING MUSCLE ACTIVATION It starts with consciously focusing on the direction and magnitude we produce force.  Are you driving through the heels or the ball of the foot?  Kicking or stomping? . INCREASE FOCUS WHEN FATIGUED As soon as fatigue starts, neuromuscular control has been shown to become compromised.  Interestingly, in cycling, gluteal activity will increase to a greater extent than the quads.  Increasing gluteal activation early on is the key to maximizing performance and cutting down overuse injuries. (1-3,5) . . Follow and tag a friend who needs to focus on muscle activation! . . DM or email for personal training, coaching or business inquiries. . . 👉Email: vvergara87@gmail.com . . REFERENCES: 1. https://www.ncbi.nlm.nih.gov/pubmed/15952017 2. https://www.ncbi.nlm.nih.gov/pubmed/9861603 3. https://www.ncbi.nlm.nih.gov/pubmed/8883681 4. https://www.ncbi.nlm.nih.gov/pubmed/12471319 5. https://www.ncbi.nlm.nih.gov/pubmed/22518941 . . . #pt  #trainsmart  #fitspo  #fitness  #fitstagram  #cyclinglife  #triathlontraining  #getStrong  #getfit  #gymmotivation  #youcandoit  #fitspiration  #triathlete  #endurance  #endurancetraining  #lowbackpain  #rehab  #training  #prehab  #muscle  #strong  #motorcontrol  #weightloss  #bodyawareness  #runner  #personaltraining   #fitnessinspiration  #runners  #mindbodysoul  #yogafit 
You will never know your limits unless you push yourself to them.
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#swim #training #triathlontraining #triathletelife #triathlon #ironmantraining #tri #try
All the posts from the Boston Marathon last week has me thinking that I should put it on my big goal list (right next to an Ironman) 🤔. Until then, I'll just keep becoming a faster, stronger and smarter runner/triathlete and tackle the goals in front of me. And continue to find inspiration and motivation along the way. #vscocam #inspiration #mondaymotivation #runner #triathlete #bostonmarathon #fitness #athlete #oneday #dreambig #katherineswitzer #bookstagram #books #goals #training #athlete #fitspo #passion #runfast #running #trainhard #marathontraining #triathlontraining #fitchick
All the posts from the Boston Marathon last week has me thinking that I should put it on my big goal list (right next to an Ironman) 🤔. Until then, I'll just keep becoming a faster, stronger and smarter runner/triathlete and tackle the goals in front of me. And continue to find inspiration and motivation along the way. #vscocam  #inspiration  #mondaymotivation  #runner  #triathlete  #bostonmarathon  #fitness  #athlete  #oneday  #dreambig  #katherineswitzer  #bookstagram  #books  #goals  #training  #athlete  #fitspo  #passion  #runfast  #running  #trainhard  #marathontraining  #triathlontraining  #fitchick 
Blue her pool with a blue little swimsuit
And a blue swim cap 
And everything is blue for her and herself 
And everybody around
'Cause she ain't got nobody to listen to
I'm blue da ba dee da ba die
🏊‍♀️💙🐳🔵🐟
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5 x 500 at 70.3 race pace tonight
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#IMAZ #ironmantri #ironmantraining #womenfortri #swimbikerun #tri365 #anythingispossible #140point6 #triathlontraining #whywetri #tri #triathlete #swammer #getspeedofit #teamspeedo #swimming
🇧🇷 águas abertas, mais um desafio domingo... vá treinando!
🇺🇸 Open water, more a challenge Sunday ... go training!

#swimming 
#swim 
#openwaterswim 
#arena
#triathletes 
#triathlontraining 
#iron
#tri_community
#amazon
#rionegrochallenge 
#instagood 
#lifestyle 
#sejahonesto 
#obrigadadeus
I think this device  got my team's approval 🤣🤣🤣
PS: actualy it does help a lot. Highly  recommended by M3T💪
#bigbcoaching #ironmantraining #ironmantriathlon #miamifun #larussa #easydiet #recovery #protein #friendship #team #water #miami #airrelax #triathlontraining #m3t #triathlon #triathlonfood #friends  #paleo #vegeterian #alwayshealthy #justdoit #fitness #fitnessmotivation #fitnessmodel #gym  #vitamins #vitamin #fitnessfood #postworkoutmeal
I think this device got my team's approval 🤣🤣🤣 PS: actualy it does help a lot. Highly recommended by M3T💪 #bigbcoaching  #ironmantraining  #ironmantriathlon  #miamifun  #larussa  #easydiet  #recovery  #protein  #friendship  #team  #water  #miami  #airrelax  #triathlontraining  #m3t  #triathlon  #triathlonfood  #friends  #paleo  #vegeterian  #alwayshealthy  #justdoit  #fitness  #fitnessmotivation  #fitnessmodel  #gym   #vitamins  #vitamin  #fitnessfood  #postworkoutmeal 
Stick a fork in those legs, they are cooked! A very long day and very happy with the final result. This morning I walked  22,000 steps and 175 flights of stairs during my work shift, followed up with a 4.5k swim. 
Tonight I asked my legs to get in one more good workout. I ran 7k run and did a short main set of 4x800m at the track, doing all of them under 2:30. Very, very happy with how the track went, considering my legs felt like I was wearing shoes made of cement. 
This all leads me to a great piece of advice I was once told- Always do your warm up and if you still feel like ass and can't complete the set, shut it down and go home, but always do the warm up. Without taking this advice to heart, I wouldn't have even considered doing the track workout, but I did my warmup and decided I was alright for the main set.
Stick a fork in those legs, they are cooked! A very long day and very happy with the final result. This morning I walked 22,000 steps and 175 flights of stairs during my work shift, followed up with a 4.5k swim. Tonight I asked my legs to get in one more good workout. I ran 7k run and did a short main set of 4x800m at the track, doing all of them under 2:30. Very, very happy with how the track went, considering my legs felt like I was wearing shoes made of cement. This all leads me to a great piece of advice I was once told- Always do your warm up and if you still feel like ass and can't complete the set, shut it down and go home, but always do the warm up. Without taking this advice to heart, I wouldn't have even considered doing the track workout, but I did my warmup and decided I was alright for the main set.
Они такие белые, потому что без яйца 😌🍒🍒
Мука, вода, соль, сахар и дрожжи. И 🍒🌱 ~~❤ #допосле #sportmotivation #adidasrunningclub #tribabes #runninggirl #omsk #омск #triathlete #marathoner #пп🍏 #до_после 🍰🍰 #work #fit #smile#training #trainingsessions #yummy #omsk #tribaby #triathlontraining #зож#спорт #runbabes
Started the day with a swim from #Manly beach to Shelley beach and return, then met up with my friends for breakfast.
Great hanging out with some of my old #Sydney #swim squad again. It's been almost a year...
#boldandbeautiful #swimming #triathlontraining
Anzac Day brick session, accompanied by @nickm090 and this little cutie 🚴🏻‍♀️🏃🏽‍♀️now for coffee ☕️️☕️️.
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.#bricksession #husky #triathlon #training #swimbikerun #trilife #tri365 #runninglife #triathlontraining
#medalmonday Another Bend Half Marathon in the books with the hubby!!! It was a beautiful weekend full of family, sunshine, running, biking, golfing, and fun - Recap of the race up on the BLOG!!!! @the_bowker -
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#whereyourfeettakeyou #roadtokona #bendhalfmarathon #runstrong #doepicshit #badassisbeautiful #liveyourpassion #teambowker #runforlife #runtheworld #triathlontraining #ironmantri #run #runitfast #triathlete
Beauty night on the stairs tonight. Awesome work. Shorts were definitely the best idea tonight. First time someone flipped me the bird with their smile. All good!! - Mark,  with Kelly, Julie, Andrea, Louise, Tina, Matthew, Andrea, Patricia.  #swimbikerun #baydogevents #Baydogs #barriebaydogstc #triathlontraining #triclub #stairworkout
Well @trainerroad 's "kid" is one mean lad. Over and unders are cause for #benandjerrys ...oh and #recovery boots @air_relax on this #mondaymotivation #swimbikerun day.
RACE WEEK!! Cutting my workouts this week in preparation for my race Sunday! I was very pleased with my running today! 2 miles in 19:19!! 💪🏼 I can tell I'm making progress with the bike/run. I'm not completely dead after a ride! My goal is always sub 10min miles for my run. I did have my first "fall" off the bike. It was to fall or let the UPS guy take me out. I couldn't clip out before tipping over! Oops! 🙊 #athenatriathlete #swimbikerun #triathlontraining #swimbikerun #trilife #trilife #trigirl #treklexa #treklife #cycling #inspiringwomen #triandrun #swimbikerunmom #endurance #brickworkout #bikeandrun #womenfortri #momswhotri #momswhorun #whywetri #triathlete #triathlon #FEstrong #FEstrongracing
RACE WEEK!! Cutting my workouts this week in preparation for my race Sunday! I was very pleased with my running today! 2 miles in 19:19!! 💪🏼 I can tell I'm making progress with the bike/run. I'm not completely dead after a ride! My goal is always sub 10min miles for my run. I did have my first "fall" off the bike. It was to fall or let the UPS guy take me out. I couldn't clip out before tipping over! Oops! 🙊 #athenatriathlete  #swimbikerun  #triathlontraining  #swimbikerun  #trilife  #trilife  #trigirl  #treklexa  #treklife  #cycling  #inspiringwomen  #triandrun  #swimbikerunmom  #endurance  #brickworkout  #bikeandrun  #womenfortri  #momswhotri  #momswhorun  #whywetri  #triathlete  #triathlon  #FEstrong  #FEstrongracing 
It really is NEAT to move!! Check out the blog post about living a healthy, active life by making some simple changes
It really is NEAT to move!! Check out the blog post about living a healthy, active life by making some simple changes
Italian Sausage Stuffed Manicotti
Italian Sausage Stuffed Manicotti
Quando a @challengebrasil anunciou que traria para Brasília esse evento maravilhoso, eu fiquei pensando o que eu poderia fazer para mostrar que é possível ir além.

Daí surgiu a ideia de fazer #desafiochallenge como forma de dar um passo a mais, de sair da sua zona de conforto, de dizer "eu posso, eu consigo". O mais bacana disso tudo é que eu não disse nada para o meu treinador, deixei para avisa-lo em cima da hora, na quarta-feira, ele só falou "nós não treinamos para isso, mas acho legal a sua ideia". Ele me indagou se eu havia traçado alguma estratégia, naturalmente eu disse que sim. 
A ideia era fazer o Sprint a 70%, os 10km em L2 e por fim o Half entre 85 a 90% do que treinamos já que teríamos que minimizar o desgaste uma vez que os objetivos principais do ano são os dois campeonatos mundiais da @challengefamily 
Segui fielmente o que foi planejado, confesso que houve momentos que deu vontade de forçar, mas me continha com vistas o objetivo final.

O envolvimento do público foi algo maravilhoso, e o @marquinhocerrado como locutor das provas teve papel fundamental, pois todas as vezes que eu cumpria uma etapa de natação, ciclismo ou corrida ele anunciava ao público sobre desafio. A galera se empolgou e veio junto,  gritava o meu nome, me incentivando e me empurrando.

Meus tempos foram:
Sprint - 1h16'35" (Pedal com 24km)
For All 10km - 48'29"
Half Distance - 4h36'30"
Tempo total do desafio - 6h41'34"

Agora eu desafio a @challengebrasil a criar O Desafio Challenge a virar uma competição a parte.

Quero agradecer a @recoverytraining que cuidou de mim no antes, durante e depois; a @energynutricaoesportiva e @dynamiclab pelos suplementos alimentares que foram o meu combustível; ao #GugaRevisoes que deixa minha bike zerada; a @BSBTribike que me fornece o que há de melhor em equipamentos; a @torksport com seus uniformes perfeitos, confortáveis e sob medida; ao @victor_nutri que alinhou toda estratégia alimentar e mantinha contato comigo o tempo todo e por fim a @challengebrasil  na figura do Diretor Técnico das provas o @mano_pardo que sempre me recebia na linha de chegada perguntando como eu estava, o meu muito obrigadão.

Foto: Silvia Vallin
Quando a @challengebrasil anunciou que traria para Brasília esse evento maravilhoso, eu fiquei pensando o que eu poderia fazer para mostrar que é possível ir além. Daí surgiu a ideia de fazer #desafiochallenge  como forma de dar um passo a mais, de sair da sua zona de conforto, de dizer "eu posso, eu consigo". O mais bacana disso tudo é que eu não disse nada para o meu treinador, deixei para avisa-lo em cima da hora, na quarta-feira, ele só falou "nós não treinamos para isso, mas acho legal a sua ideia". Ele me indagou se eu havia traçado alguma estratégia, naturalmente eu disse que sim. A ideia era fazer o Sprint a 70%, os 10km em L2 e por fim o Half entre 85 a 90% do que treinamos já que teríamos que minimizar o desgaste uma vez que os objetivos principais do ano são os dois campeonatos mundiais da @challengefamily Segui fielmente o que foi planejado, confesso que houve momentos que deu vontade de forçar, mas me continha com vistas o objetivo final. O envolvimento do público foi algo maravilhoso, e o @marquinhocerrado como locutor das provas teve papel fundamental, pois todas as vezes que eu cumpria uma etapa de natação, ciclismo ou corrida ele anunciava ao público sobre desafio. A galera se empolgou e veio junto, gritava o meu nome, me incentivando e me empurrando. Meus tempos foram: Sprint - 1h16'35" (Pedal com 24km) For All 10km - 48'29" Half Distance - 4h36'30" Tempo total do desafio - 6h41'34" Agora eu desafio a @challengebrasil a criar O Desafio Challenge a virar uma competição a parte. Quero agradecer a @recoverytraining que cuidou de mim no antes, durante e depois; a @energynutricaoesportiva e @dynamiclab pelos suplementos alimentares que foram o meu combustível; ao #GugaRevisoes  que deixa minha bike zerada; a @BSBTribike que me fornece o que há de melhor em equipamentos; a @torksport com seus uniformes perfeitos, confortáveis e sob medida; ao @victor_nutri que alinhou toda estratégia alimentar e mantinha contato comigo o tempo todo e por fim a @challengebrasil na figura do Diretor Técnico das provas o @mano_pardo que sempre me recebia na linha de chegada perguntando como eu estava, o meu muito obrigadão. Foto: Silvia Vallin
and so my love hate relationship with running continues. 5 years on, i still don't like it. yet there is a strange addiction to it.  it draws me to it and after every run i feel liberated from whatever that's weighing me down. 
that's why i continue running...
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#hillrun #running #training #triathlon #triathlontraining #swimbikerun #fitness #fitfam #fitspiration #healthyliving #betterstrongerfaster
My better half ❤ is the real MVP, surprised me with a new Garmin since I've been working out with a broke one since my cycling crash. #mceveryday comes through everytime 😍

#WhyIRun #trilikeagirl  #inspiringwomenrunners #inspiringrunners #instarunners #divasrunning #womensrunningcommunity #igrunners #womenrunning #runningwomen #runnersofinstagram #runtoinspire #houstonrunning #houstonrunners #trigirl #triathlontraining  #swimminglaps #swimmingsucks #justkeepswimming #triathlongoals #triathlon #keepgoing #fitcouples #hesthegreatest
My better half ❤ is the real MVP, surprised me with a new Garmin since I've been working out with a broke one since my cycling crash. #mceveryday  comes through everytime 😍 #WhyIRun  #trilikeagirl   #inspiringwomenrunners  #inspiringrunners  #instarunners  #divasrunning  #womensrunningcommunity  #igrunners  #womenrunning  #runningwomen  #runnersofinstagram  #runtoinspire  #houstonrunning  #houstonrunners  #trigirl  #triathlontraining   #swimminglaps  #swimmingsucks  #justkeepswimming  #triathlongoals  #triathlon  #keepgoing  #fitcouples  #hesthegreatest 
Join Tri Right for our 31 Day Fitness Challenge!  We are starting on May 1st. You have 31 days to do a variety of functional fitness moves.  This challenge is free and open to everyone. To participate, register using the link in my bio!  #trirightfitnesschallenge2017
Join Tri Right for our 31 Day Fitness Challenge! We are starting on May 1st. You have 31 days to do a variety of functional fitness moves. This challenge is free and open to everyone. To participate, register using the link in my bio! #trirightfitnesschallenge2017 
✖️TRACK✖️
2 mi WU
4x800 (7:05 pace)
2 mi CD
I'm thankful for the good weather, some fast splits, a healthy body, and the good company (@brittorr) 🏃🏽‍♀️ HAPPY MONDAY! 
#run #runner #running #speed #maddog #1800Gear #happiness #track #ride #ironman #irongirl #swimbikerun #triathlontraining #tri #trigirl #trimafia #triathlon #hokaoneone #hoka #garmin #garmin735xt #70point3 #chicagomarathon #chitownmarathon #shutuplegs
Everyone wants is as bad as you. #CommitToTry #Before6AM
Yeah! Happy #MedalMonday! Yesterday, I conquered a #halfmarathon. Today, I'm waddling like a penguin. 😂
Snapped this cracking shot about 5 mins before snapping my chain this morning. #cycle #ride #rideordie #cyclesydney #bondi #bondibeach
Nice to have a roll on the road and not in the pain cave...
Within 1km of the ride Some Neville beeped in my ear to let me know that he was about to hit me and having two lanes to drive in wasn't enough... saw some future champions from school who marched in the ANZAC parade... saved a guy from being hit by a bus when he thought I will look at the ground and cross 3 lanes of traffic as slow as I can...
I am an emotional wreck... back to the pain cave cause people are silly 😜
Nice to have a roll on the road and not in the pain cave... Within 1km of the ride Some Neville beeped in my ear to let me know that he was about to hit me and having two lanes to drive in wasn't enough... saw some future champions from school who marched in the ANZAC parade... saved a guy from being hit by a bus when he thought I will look at the ground and cross 3 lanes of traffic as slow as I can... I am an emotional wreck... back to the pain cave cause people are silly 😜
When putting too much torque....
#bikelife #triathlontraining #sandiego #optoutside
Went a tad nuts leading up to ironman! 12days!
Went a tad nuts leading up to ironman! 12days!
A yellow & round object appeared in the Seattle sky, so I had to run and capture my joy on camera...#getoutside #runinthesun #monday #runhappy #badhairdontcare #keepingitreal #triathlontraining #runwalkrun #itshowiroll #grateful #bainbridgeisland #wishihadcompany #getitdone #kjchronicles2017
มอร์นิ่งรัน 🏃🏻✌🏻 #run #triathlontraining #morning #compressportth #garmin #ร้อนจุง #วิ่งแล้วจิเปงลม😫 #ไม่ฟิตเยย
Yes I have taken the pledge. If you haven't heard about this non profit I urge you to check them out. I just posted a blog about them. Link in profile! @cleansportco 👍🏼 #cleansportco #cleansport #athlete #swim #bike #run #nevergiveup #determined #motivated #train #training #tri #triathlontraining #triathlete #pledge #cleanliving #itri #runner #runnergirl #cycle #cyclist #followme #swimbikerun
How's training going ? Me ... #twins
How's training going ? Me ... #twins 
Happy biking!! Back in the #sunshinestate 🌴🌞 Got in a nice bike ride today 🚲♀ ********************************
Although I'm super tired from a long weekend of travel, glad I got a nice bike ride in today! Haven't fully gone grocery shopping for this week, but luckily I did a little before we left on the weekend to hold me over!! Not sure how well I'll be able to cook this week since my mom and grandma are in town, but I'll keep all my meals out healthy!! This is going to be a good week 🙂 .
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workout today 
1. Afternoon walk 
2. Bike 
3. Stretch .
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#tiumember #bikiniseries #fitlife #fitness #fit #healthyliving #healthyeating #behealthy #cardio #triathlon #firsttriathlon #trilife #trinewbie #trichicks #triathlontraining #tri #triathlonlife #thetrilife #tomokatri #trigirl #flbeachfit #bikelife #bike #bicycle #bikeday #nevermissamonday #afternoonwalk #staysaltyflorida
Happy biking!! Back in the #sunshinestate  🌴🌞 Got in a nice bike ride today 🚲♀ ******************************** Although I'm super tired from a long weekend of travel, glad I got a nice bike ride in today! Haven't fully gone grocery shopping for this week, but luckily I did a little before we left on the weekend to hold me over!! Not sure how well I'll be able to cook this week since my mom and grandma are in town, but I'll keep all my meals out healthy!! This is going to be a good week 🙂 . . . . workout today 1. Afternoon walk 2. Bike 3. Stretch . . . . #tiumember  #bikiniseries  #fitlife  #fitness  #fit  #healthyliving  #healthyeating  #behealthy  #cardio  #triathlon  #firsttriathlon  #trilife  #trinewbie  #trichicks  #triathlontraining  #tri  #triathlonlife  #thetrilife  #tomokatri  #trigirl  #flbeachfit  #bikelife  #bike  #bicycle  #bikeday  #nevermissamonday  #afternoonwalk  #staysaltyflorida 
Great morning for a bike and a run! Now time for burgers!🍔
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#adelaiderunners #igrunners #brooksrunning #brooks #garmin #garminau #2xu #training #triathlon #triathlete #triathlontraining #fit #healthy #run #running #runyourworld #cycling
Aquela estrada toda sua e mais 70km pra conta no treino de domingo 🚴
Aquela estrada toda sua e mais 70km pra conta no treino de domingo 🚴
Effectiveness vs Efficiency ⠀
 In the water, I think that being EFFECTIVE means getting your hand on the wall first or getting into T1 ahead of anyone else. ⠀
 While being EFFICIENT means finishing the swim as fast as you can BUT with the lowest possible energy expenditure. ⠀
 My question for you today... When you hit the water for your swim training sessions, are you only thinking about being effective (trying to finishing the repeat, set or session as quickly as you can) or are you thinking about being efficient (reducing resistance, lowering your stroke count, maintaining good technique while moving quickly) too? #TeamSwimFast
Effectiveness vs Efficiency ⠀ In the water, I think that being EFFECTIVE means getting your hand on the wall first or getting into T1 ahead of anyone else. ⠀ While being EFFICIENT means finishing the swim as fast as you can BUT with the lowest possible energy expenditure. ⠀ My question for you today... When you hit the water for your swim training sessions, are you only thinking about being effective (trying to finishing the repeat, set or session as quickly as you can) or are you thinking about being efficient (reducing resistance, lowering your stroke count, maintaining good technique while moving quickly) too? #TeamSwimFast 
Flash back to my most favourite henna tattoo 👊
Flash back to my most favourite henna tattoo 👊
No asfalto ou na terra, o importante é manter o foco em alcançar o objetivo estabelecido e seguir se divertindo pelo caminho!

Foto: @nebfranco *****************************************
#correBorém #oTreinoNãoPodeParar #desceAMarreta #juggernaut #fanatico #theUnstoppable #corrida #run #corridaDeMontanha #trailRunning #ultraMaratonista #ultraMarathoner #ultraMaratona #ultraMarathon #triatleta #triathlete #triatlo #triathlon #nadaPedalaCorre #swimBikeRun #nike #commitToTri #triLife #30TodoDia #euAtleta #garmin #instaRunners #triathlonTraining #esporte #im703Maceio
No asfalto ou na terra, o importante é manter o foco em alcançar o objetivo estabelecido e seguir se divertindo pelo caminho! Foto: @nebfranco ***************************************** #correBorém  #oTreinoNãoPodeParar  #desceAMarreta  #juggernaut  #fanatico  #theUnstoppable  #corrida  #run  #corridaDeMontanha  #trailRunning  #ultraMaratonista  #ultraMarathoner  #ultraMaratona  #ultraMarathon  #triatleta  #triathlete  #triatlo  #triathlon  #nadaPedalaCorre  #swimBikeRun  #nike  #commitToTri  #triLife  #30TodoDia  #euAtleta  #garmin  #instaRunners  #triathlonTraining  #esporte  #im703Maceio 
The training for #project7x continues. A little under 5 miles on the trail tonight. Now headed to hop on the bike! .
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#funfact about this trail. Seabrook Wilderness Park/Pine Gully Trail. Aug 5th 2017. This is the trail I will be running for the final 10k and to close out the last day of Project 7x. Join me!!! #fitness #run #tri #triathlon #triathlontraining #project7xtraining #stayingfocused #continuingon #antiquit #project7x
8 hilly miler to make up for this weekends missed long run.  Trying to rein my diet in and get serious about ironman Santa Rosa...coming up in 95 days!!! #triathlontraining #ironmantraining #plantbasedathlete #girlswhotri #womenfortri #running #swimbikerun
My love for this boy is strong ❤
My love for this boy is strong ❤