Weekly Training Recap 9/28 – 10/4

Another successful week of training in the books. 

Some of the best things from training this past week included: 

  • Altitude woes are no more! Except for the fact that I still can’t breath when I swim. 
  • My parents sent me new cycling sunglasses for my birthday and I swear they make me faster. 
  • I got to do my long bike ride in Boulder!!!! It was amazing. It was my first time back in Boulder since I moved out here and it felt so good. I am itching to make that happen more often. 
  • It was my biggest volume week since being out here. I try not to get too caught up in numbers but at the end of the week it is cool to see how much I did without feeling overworked. 

Let’s take a look: 

Monday: Run 45 minutes, Ride 1 hour 30 minutes 

Tuesday: Run workout totaling 1 hour, strength 1 hour, swim 1 hour

Wednesday: Ride 2 hours 10 minutes with some short speed work 

Thursday:  Run 40 minutes, ride 1 hour 45 minutes, swim 1 hour

Friday: Run 40 minutes, Ride 1 hour 30 minutes, Swim 20 minutes, Strength 40 minutes

Saturday: 3 hour 15 minutes ride with race pace efforts. 

Sunday: Negative split long run 1 hour 5 minutes, core 10 minutes 


Me and my speed enhancing new shades on my Saturday long ride .


  • Swim: 2 hours 20 minutes
  • Bike: 10 hours 13 minutes
  • Run: 4 hours 10 minutes
  • Strength: 1 hour 50 minutes
  • 18 hours 33 minutes total

Aaaaaand after a weekend of indulgence (cause it was my birthday and I can right?!) I am ready to get back to normal today. 

Happy Monday!


Healthy Regards,


Lessons from my early twenties

Happy Sunday, friends!

Today I officially enter my mid twenties, it is my 24th birthday!  

The past 4 years have been full of growth, joy, disappointment, risk, challenge and achievement to name a few. When I look back on my teens I barely recognize myself! (random side story: a few days ago I got a “like” on one of my Facebook pictures from when I was 19. I was so embarrassed! I didn’t realize I still had some pictures up and never expected that people were going through them! I quickly went through some old albums and deleted a bunch of pictures. Some of my teenage year pictures, that I thought were appropriate back then, should not be available for all to see.) Anyways… 4 years ago I would have never imagined that I would be doing the things I am now. Coaching, personal training, blogging, pursuing sport and living in Colorado were not teenager Hayley ideas. I honestly grew up a whole lot as a 20-year-old and continued to find things that made me, me for the next 4 years. While most days I still question what I am doing with my life I am proud of where I am and excited for where I am going. 


(this is my second birthday. Hopefully I have grown out of picking my nose for pictures. Also, I am not sure what is up with my haircut, I obviously was not worried about my image back then.)

Here are a few things I have learned in my early twenties: 

  • Things take time – I seemed to believe that after graduation everything would come together right away. I thought that I would have the perfect job, live in the perfect place and everything would be perfect! Sorry to break it to any college students who are approaching graduation soon but life post-graduation is a whole lot of unknown. Things don’t just come together nice and neat
  • And really don’t expect everything to be perfect – I promise I am not trying to be a Debbie downer but these are somethings I have actually had to learn! Sometimes you are going to have to make a long commute, or sacrifice on the living situation, or do jobs that you really don’t want to do. As long as in some way these things are moving you closer to where you want to be in the future, you can find value in your imperfect situations. 
  • Our passions aren’t mistakes – When something fills all of your thoughts all of the time it is probably something you should keep pursuing. I want to be a professional athlete. Sometimes it is all I can think about. It is scary for me to even say that because it is such a big, seemingly far off dream. So scary that when I graduated from college I “decided” I no longer wanted that. I spent the next year and a half trying to find something else to be passionate about. I found nothing. Things that other people loved and got excited about, I dreaded. Even though my passions can seem crazy to me sometimes, I have come to terms that there is a reason I am so in love with sport. Whether I end up an athlete, a coach, a sports psychologists or whatever, I know that I have to keep following the things that make me feel alive. 
  • Community and relationships are crucial to happiness – I am a total homebody and I tend to recharge by being alone BUT I have had times in the past 4 years where I have taken that too far. Happiness and deep relationships go hand in hand. Building a community takes effort, especially post-college where community was naturally built into every waking moment, but it is important to make the effort. 
  • Align your daily actions with what you believe – No brainer? It wasn’t always for me. I have wasted a lot of time in life doing things that don’t actually align with who I am at my core. If it doesn’t feel right, you probably shouldn’t do it. I am definitely my happiest self when I am selfishly doing the things every day that are authentic to me. 

Hope you all are having a fantastic weekend!


Healthy Regards,





September Reflections

How in the world are we heading into our 10th month of 2015? I am not complaining, we are entering my favorite time of the year!

This month has been an exciting one for me. 

I moved to Colorado! It was really pretty sudden and I was definitely scared but so far it has been nothing short of amazing. I love this place. I love the school and team I am with. I love where I am living with. I love the people. I love the beauty of the mountains and how it is starting to feel like fall.  colorado IMG_0161

I started to bump up my running. Up until about two weeks ago I was still dealing with a few niggles here and there when I would run so I was still scared and pretty hesitant with every run. However the past two weeks I have been pain free and finally starting to see some improvements in my running. I did my first speed workout in forever a few weeks back and have been able to add some speed work in every week.  track running

-That being said, I have really started to believe in some of my dreams again. A fire is growing in my belly for triathlon now that my confidence in my run is coming back. 

Half Ironman World Championships

(This was 3 years ago this month at the Half Ironman World Championships. You can’t tell but I am crying. I was in so much pain and severely dehydrated in the 108 degree temps but with all the work I had put into this day, there was no way I wasn’t getting to the finish line. 2016 I am coming for you!)

I have been around high schoolers more than I have been since I was in high school myself. This has been interesting for sure. It has reminded me of the silly things I thought were important in high school but it has also been a breath of fresh air I didn’t expect. I may be biased but Cross Country seems to bring out very determined, hard-working, caring, all around “good kids”. I can’t put my finger on it just yet but being around these teenagers is something I look forward to every day. 

I have realized I am pretty picky when it comes to finding a job. The past couple years and various jobs have allowed me to figure out what I really want/need, at least right now, in a job. I have grown to realize that everything is not going to be perfect but that for my happiness and long-term dreams there are a few nonnegotiables. Luckily, I think I have found something that should work out well (fingers crossed!).

I did not watch the lunar eclipse. I was sleeping. 

What I have been reading: 

  • Marc and Angel always inspire and encourage me with their blog posts but there are some that just really stand out. “12 Little Known Laws of Happiness (that will change your life)” was one of those. The poem at the end is one of my (new) favorites! I plan on printing it out and hanging it somewhere I can see it often. 
  • In the paperback form I finished Roadmap from Roadtrip Nation. I would definitely recommend it for anyone in their twenties and beyond who is feeling a bit lost and wanting more out of their life. It was encouraging for me to read when I followed my dreams out here to Colorado and even more encouraging as I have felt tension to make money (to survive) and at the same time not settle for a job just because it makes me money. 
  • I just started reading The Boys in the Boat and am already loving it. One of my previous boot campers that I left behind in California sent it to me (how nice right?!). I am only around page 100 so I will share more of my thoughts in a later post. 

Recipes: a pumpkinful month 

Training Recaps


See ya later, September! I am so excited for the next 3 months. October – December are by far the best months of the year. Is it weird that I am giddy just thinking about them? 

Healthy Regards,



Lets chat: 

How was your month? Any stand out moments, reads, recipes, workouts etc? 

What is your favorite time of year? 

Training Recap 9/21 – 9/27

What a difference a week makes!

Last week I wrote about altitude and how it has affected my training. If you missed it you can check it out here.

Week 4 at altitude was SO.MUCH.BETTER. After how I felt last week I was really serious about listening to my body this week and embracing rest+recovery whenever I had the chance. I slept A TON! ….. and I feel/felt great this week. Some adjusting to altitude is probably happening as well. Woo hoo! It feels good to feel good. 

Monday: Run 40 minutes, Ride 1 hour 30 minutes 

Tuesday: Run workout totaling 50 minutes, strength 45 minutes, swim 1 hour

Wednesday: Ride 2 hours 10 minutes with long sustained race pace efforts, Swim 1 hour 15 minutes, demo spin class 45 minutes

Thursday:  Run 30 minutes

Friday: Run 50 minutes, Swim 1 hour, Strength 30 minutes

Saturday: 3 hour 35 minutes ride with hill efforts. 

Sunday: Run with Lauren! A chatty 8 miles in 61 minutes. (my longest run in a YEAR!)

IMG_0379 Post run breakfast and catch up was also wonderful.


  • Swim: 3 hours 15 minutes
  • Bike: 8 hours
  • Run: 3 hours 52 minutes
  • Strength: 1 hour 15 minutes
  • 16 hours 22 minutes total

I hope you are having a lovely weekend!

Healthy Regards,