Quotes of the Week


I’m going to bring back sharing my favorite quotes of the week. The quotes that are motivating me, inspiring me, or are resonating with my soul. Quotes are one of my favorite simple things in life. They bring me so … Continue reading

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2 Weeks til St. George 70.3 – Half Ironman #12

It’s amazing what taking a bit of a break off from regimented training will do to your motivation and even your fitness. I’m seeing numbers I have never seen before. I have no idea what race day will bring, as it always comes with it’s own challenges, but it feels good to know that I’m making leaps and bounds of progress in training. Some people can swim, bike, run with regimented training ALL the time, but for me, it comes and goes, and I’m definitely someone who needs a break from it every once in awhile to pursue my other hobbies and loves. I think going hiking in Aspen, Colorado, and going to Thailand were two of the best decisions I ever made to bring some adventure and new experiences in to my life. When I got back from Thailand, my motivation was high. I would LOVE some day to be able to combine my loves triathlon and travel, but I need more money in the bank first, or some rad sponsors :)

I digress, training has been amazing. And here is what this week’s training looked like:

Monday – Masters swim – 2400yds

Tuesday – Torrey Pines Cycling Hill Repeats – 3 on the outside, 1 on the inside. Had the fastest TP repeats I’ve ever had, and all of them were consistent. They were all within 1 sec of each other. That has never happened to me! It was a break through night on that hill! I was losing daylight which may have contributed to the fast repeats, haha.


Wednesday – Masters Swim – another break through workout – 3100yds and I finally did a whole 1:30 lane masters without a pull buoy. I’m going to confess right here, right now, that the pull buoy is my crutch. I can swim soooo much faster with it, and I’m trying to wean myself off of it. So, that was HUGE for me to make it through with out the PB. My 2nd workout was steap 12x30sec hill repeats running. Again, I felt strong and good. :)

Thursday – 3100yds – mostly focused on drills and form. Later did a trainer workout – 3x10min hard with 5min easy spin after each.

Friday – 2800yd swim – speed workout. Did a lot of 50’s and 100’s. Followed that up with a 40min easy run.


Saturday – 3hr ride with 3x 20min tempo effort with 10min easy spin after each followed by a break through t-run. I did 5×1 mile repeats, and it was suggested to me to try to hit 7/7:15’s. I was kind of intimidated by that. Even though I had been having some really good runs, but off the bike, you never know. Not only did I hit each one within that range, but I even had one at 6:57 pace! CRUISIN! I did loops around the new park in Cardiff and the skater boys were good fans, cheering me on as I came around each time, which helped with my motivation :P

Sunday – 1hr 45min run. I wasn’t sure how my legs were going to feel after Saturday’s brick run, but they felt fresh and awesome! That made me really happy. And then went for an easy bike ride to flush out the legs.


Total Time: 14hrs 54min

Total Distance: 135 miles

It was a SOLID week. I know St. George is going to be really challenging. I’m not expecting any PRs and I have no idea where I will fall in my age group, but I know that I’m going in feeling confident and strong, and happy with my progress. No matter what I will give it my all on race day, and we’ll see where the cards and numbers fall.

Thanks for all of your support! You all are amazing! I hope to see a lot of your bright and smiley faces in St. George!



Liquido Active and Jolyn Clothing Review


I recently tried out some new leggings by Liquido Active that I’m in love with! They are so fun! They are functional and really comfortable. I went for a walk in them, did some yoga, and I could definitely see … Continue reading

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PUMA Ignite Running Shoes Review

I was excited to try the new PUMA Ignite running shoes. There have been a lot of buzz about them because they are worn by Usain Bolt. And we all know how fast he is! I was excited to throw them on and go for a run. My first run with them was a tempo run, and they felt great. I felt super fast! They were super lightweight, very flexible, and comfortable. (FYI: I wear orthotics, so I always take the insoles out of every running shoe and throw in my own).

puma 2 DCIM102GOPROG0151271. DCIM101GOPROG0140963.

My 2nd run, I did Torrey Pines hill repeats in. Again, they felt great! I really like how light they are, yet they have a good amount of cushion.


Here are some of the features:

  • PUMA IGNITE is our most responsive running shoe ever. Maximum energy in for maximum energy out so you can stop running and start igniting.


  • ENERGY RETURN: Full length IGNITED foam midsole’s PU blend offers high rebound cushioning
  • STEP IN COMFORT: IGNITE foam provides instant comfort where you need it most
  • LONG-LASTING PERFORMANCE: Foreverfoam is used in the heel to disperse impact and provide extra durability

I felt comfortable and fast in these, so if you are looking for a new shoe to try, I would check these out! You can learn more about the PUMA Ignite line –> here

This post is sponsored by FitFluential on behalf of PUMA.

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This post is sponsored by FitFluential on behalf of PUMA.

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3 Weeks til Ironman St. George 70.3


3 weeks! T H R E E – W E E K S! Dang! Don’t races come up fast? It’s crazy how quickly time passes when you have a goal and you work day in and day out to achieve … Continue reading

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4 Weeks til St. George 70.3

1 month to go til Half Ironman #12!!!! What can I say about this past week?


Seriously. I have unlocked the hidden gems inside my muscles and spirit and found something within me that I didn’t know I had. Or I have always known it was there, but was too afraid to tap into it? Either way, the fire is ablazin’, and I’m excited to put in a little more work these next few weeks before I get to put it all out there, again. I haven’t raced a half iron distance race since last year at Oceanside 70.3 (2014). Wow! Crazy how a year flies by. But, I’m excited. I’m ready! I LOVE this distance. Here’s what this past week looked like:

Monday – REST DAY – lately I’ve been kicking off the week with all intentions of going to morning swim practice, and then I just get so anxious about all the work I have to do that week, that I wake up and go straight into work, it helps me relax and focus on training the rest of the week, if I can set the tone for work straight away on Monday mornings. I got a massage later Monday night, and that also helped set the tone for the rest of the week. It’s always great letting our bodies recover and absorb the hard work we’ve put in.

Tuesday – 40min easy run in the morning, 1hr 10min bike with 20min tempo effort in the evening. Felt really great during my tempo effort, and I’m really learning how to push it and let my legs burn on the bike, just like I know how to hurt on the run.

Tues Run

Tues Ride

Wednesday – 2900yd swim at masters

Wed swi

Thursday – 1hr kickass tempo run! 20min tempo – my splits were: 7:09, 6:48, 6:42. I hadn’t seen splits in the 6’s in years. Seriously years. I was looking through my training peaks and two years ago, I thought I was rocking it when I was hitting 7:30’s. haha. It is SO FUN to see improvements like this! Makes me look forward to the day, I might, MIGHT, see a 5 on my watch. lol.

Thursday Tempo Run

Friday – 2500yd swim at masters and an easy 1hr ish sunset bike ride.

Saturday – What can I say about Saturday? It was mind blowing awesomeness and torture all at the same time. I managed to only get down a banana and peanut butter Sat morning. Not optimum fuel before a long ride. Nevertheless, I spent all day Saturday working. At the first climb, I got really pissed and screamed “I fucking suck at biking”. hahaha. I was in my easiest gear, and yet everything felt so hard. I was getting so frustrated because I want to just spin up hills like it’s no big deal. I think I just needed to get that out, let go of that awful thought, and overcome those thoughts. Sometimes we need to release those thoughts, and let them go to get over them. Ya know? After that it was a day of feeling amazing, and crushing it. haha. I had never ridden the way I rode that day, EVER in my life. Last time I did that ride I did it in 5hrs 10min. But today, I rode it in 4hrs 36min. HOLY MOLY! Hopped off the bike, threw on run clothes/shoes and hit the pavement. Ran 3 miles controlled at about a 7:50 pace.

DCIM103GOPROG0092468. DCIM103GOPROG0092485.

Sunday – Ran 11.25 miles about 1hr 42min. Surprisingly after yesterday’s death of awesomeness ride and run, I wasn’t sure how my long run was going to go, but my legs ended up doing me proud. I felt really really good on my run. :) Controlled, relaxed, and just enjoying my favorite San Diego scenery, the lagoon. I then went for an easy 1hr bike ride, listened to some tunes, and enjoy the “me” time and “head space” time.

Sunday run

It was quite the week of training to say the least. Now time to absorb, before I hit up another hard training week. Money in the bank!

Total Time: 13hrs 12min

Total Distance: 156.3 miles

Hope you all had a great week! xoxo! Katie


It is up to us to unlock what makes our souls tick. And once we do, we must let all that we are, and all that we love flow through us and out into the world to shine and flow through others. Sometimes it hits others and bounces off, and sometimes it hits others and fills their soul and makes them come alive, just how we have found what makes us come alive. #mondaymorningthoughts

5 Weeks til St. George 70.3


POSSIBILITY – The state or fact of being likely or that a thing may happen. // It’s the endless possibilities, the endless dreams, the possibility of dreams coming true…that makes life interesting. That’s how I want to kick off this … Continue reading

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Post Workout Recovery Bevie


When I get back from a hard workout, I always make a recovery drink.

What constitutes a hard workout?

A speed or strength session or a REALLY long workout. Really long for me would be 4,000yd + swim, 3+ hr bike ride, or a 2hr+ run. The importance of getting protein to the muscles right after these kinds of workouts is essential for a speedy recovery so that I can feel good and ready to go for the next workout, whether it be that day, the next, or two days later. The key is to help our muscles repair as quickly as possible and that’s exactly what protein does.

The strength workout I did last night was a running strength workout, this is what it looked like:

15min warm up jog

10x 1min hill repeats, jog down the hill for recovery

15min cool down jog

My calves and quads are SORE today! But, I LOVE hill repeats! :)

So, to recover after a workout like that, here are some of my go-to post-workout drinks:

Osmo Nutrition Recovery + Silk Soy Milk (Vanilla flavored) + honey

Have you tried Soy Milk? I know a lot of people are fans of almond milk or cashew milk, etc. But, I LOVE either regular skim milk or Soy Milk. For some reason the “nutty” milks hurt my stomach, so Soy Milk is my go-to if I want something that doesn’t has lactos in it. Also, no other dairy-free milk gives you more protein than Silk Soymilk! It has 8 grams of heart-healthy, plant-powered protein and a smooth delicious taste.

Want to try Silk Soy Milk? Get a coupon here!

This conversation is sponsored by Silk. The opinions and text are all mine.


A Letter to Myself


Dear Self, You are 4 months into your 30th year on this earth, and shit, life just continues to throw you curve balls. But, look how far you’ve come. Every chapter in your life has brought you to this moment, … Continue reading

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6 Weeks til Half Ironman #12 – St. George 70.3


This week was a solid week of training. I’m not gonna lie. Not necessarily in volume, but in mind, body, and spirit. I have fully committed myself to St. George 70.3 training. This past week, I was 7 weeks out … Continue reading

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