Do Epic Sh*t COMPLETE!

My dear supporters and fans! To JM'n'V!

First of all, I want to THANK YOU all! Because without YOU this event would have not happened for me. Your support meant the world to me and kept me grounded and focused. This journey is not just about self-trust and confidence but also about learning to humble yourself and recognize your own weaknesses, to ask for help and provide help when it’s least favorable and most of all to keep faith! To JM'n'V who all faced difficulties with their health & who gave me the extra energy to fight for their wellbeing and recovery.

*** make sure to click all the highlighted words, 

they lead to more content & videos about me! *** 

Let’s get into the EPIC SH*T! And why is it epic sh*t?! I saw this trisuit about a year ago in neon yellow and since I love bright colors it was an instant MUST HAVE for me. In fact, I wanted this suit for my race last year in 2024, but my size was sold out, and I just couldn’t get it anywhere. A week before my IM Chattanooga I found it for sale and got it just in time for the race! 

Chattanooga is a beautiful city with so many outdoorsy things to do. Once I went through registration and collecting my bib and tracker, of course I had to explore the Ironman Village and to purchase the must have IM t-shirt with my name on it!

I transferred my pre-packed gear bags into the provided transition bags, first aid bags and nutrition bags, checked in my bike and then went for a long stroll through Chattanooga. We checked out where I would exit the water the next morning, I even did a dry practice swim, took a walk over one of the bridges over 

the Tennessee river … we were being watched by the bridge pigeon police … explored Coolidge Park with its cute carousel and fountains. Of course, we couldn’t pass on a treat from Clumpiest Ice Cream and enjoyed a cone of very tasty blackberry matcha ice cream! We passed little educational parks, cool artwork and even found a back up for my bike 🤣. A good meal at Tony’s finished off the day early - thank you IM for the meal voucher - and then it was time to call it a night. I am usually a night owl, but when you have to get up at like 4 am to get ready for your race, ear plugs and eye mask didn’t seem so unreasonable!

Upon the alarm ⏰ ringing “in the middle of the night”, I am filled with excited energy, and the first important thing to check was the IM updates on the water temperature.

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Up until the early morning hour we still didn’t know if the water would be wetsuit legal or optional. I was hoping for optional since I didn’t really want to wear a wetsuit. All week the forecast had said rain and a drop in temperature, but I was being blessed with warmer water and a sunny warm weather! This was the start of a very beautiful day! Thanks to my amazing husband who got up with me and walked my bouncy excited soul to transition at this early hour! New day - new beginning!

After pumping air into my bike tires, and setting up my nutrition, it was time to catch the athlete bus to the swim start! Let the EPIC SH*T begin for real! It’s always great to connect with like-minded people sharing the pre-race excitement! Sharing the bus ride with a fellow Ironman and simply just waiting together for the race to begin is boosting individuals' ego for motivation and having fun! And finally the sun is coming out!

 

THE SWIM - 2.4 miles down the Tennessee river: this was the most amazing swim I have EVER had. It was so relaxing and scenic. I even stopped and swam breaststroke for a while, just so I could take it all in. It was so beautiful, so calm and just so rejuvenating! I got into my zone, really enjoying the swim, and when I sighted for the buoys, there was nobody in front of me! For a split second I thought I had swum too far, but then I spotted the last buoy to my left indicating the swim finish. 49 min and the swim was over. So quickly! Too quickly! Way too quickly! I was the first girl in the changing tent - well, apart from the pros - even though my time was even faster than some of them. Quick dry off, putting on bike shoes and helmet whilst trying to eat a sandwich and banana, and off I go to get Quinky. I am feeling great - pumped with energy and looking forward to what the rest of the race will bring. What a great start. 

THE BIKE - 112 miles with 4,300 feet of elevation gain and 3 loops on US-27: off to a good start! The sun is starting to come out and I am feeling rejuvenated and refreshed from my soul-filling swim! The course is hilly, which I didn’t mind at all. It was windy. And the wind was getting stronger on loop and three. So windy that I had difficulties holding my handlebars straight. Staying in aero, especially on those downhill sections when reaching over 40mph was scary and reckless. I saw many accidents involving ambulances and what look like serious injuries. That’s when I started praying, praying for safety and guidance. I prayed for the safety of not just myself but everyone else on the course and those people who already had a wreckage. The amount of times I asked to be guided when to slow down to prevent me from having an accident was unaccountable. I laid my trust in the higher power and focused on enjoying myself. The last loop was particularly scary, as I was coming down the hill ready to turn back and go up the hill, as another rider overtook me in the no-passing zone and cut me off so ''''sharp I nearly lost balance and fell. I felt for the inexperienced cyclists who for sure were more affected by faster riders passing them so close. I literally was praying for more safety! A quick pit stop during the last loop, and I am jumping back onto Quinky. My feet hurt a little, and I know that I probably should have invested in better shoes or at least some insoles - *mental note for the next long race! Arriving back in transition, I can hear the crowds. I hear my supporters shouting out and cheering me on! WOW! What an amazing feeling! It gives me strength hearing all these voices, especially those familiar ones shouting out my names. Thank YOU! 

THE RUN - 26.2 miles through the Scenic City, two laps through downtown, along the Riverwalk, across the Veterans Bridge, North Shore and back to the Riverfront - let’s get it done! Right as I come out of transition, I see them … my husband & family, my friends, my supporters, not just one but four amazing big signs just for me! How EPIC! I was feeling overwhelmed and overjoyed. I felt good! I felt strong! It was much easier than expected. And I was worrying all about not having trained enough for this race. With the change of jobs I couldn’t fit in all the training I had planned and ended up doing less than for all the 70.3s the years before. Anyway, I re-focused and keep running as I was cheered on by more supporters with more signs for motivation! Lap one complete, and I am in place three! Wow - even though I had already decided that I wasn’t going to go to Kona! And here I am just enjoying my race to the fullest, I am in my happy place, in my zone, and I find myself tripping. I am so thankful I caught my fall, but I twisted my knee. Knowing that I had to teach group fitness classes in the gym two days after the race I decided to take it a little easier and slowed down a bit and even walked for a short while whilst making new friends with fellow racers. And I was thinking to myself, where is this Barton Hill that everybody warned me about?! It just didn't appear to be part of my course. I must have anticipated Barton Hill to be so much harder and steeper that I just ran through it. Running through lap two, past the river I looked back thinking with a smile on my face "that's where I swam this morning!". I can't help but feeling happy and a little proud of myself, thankful that I didn't crash on the bike, and thankful that I am using my energy to support JM'n'V. And I remind myself that it is a special day, since it is M's birthday. So, I am singing happy birthday out loud - where nobody can hear me ;)

THE FINISH LINE - There it was the start of the red carpet. I am looking for the bell but cannot find it. It is too dark, or the bell just isn't there. Everyone who runs their first IM is supposed ring it. The crowd is cheering me on. And I keep speeding up for a little boost towards the finish line. I hear the IM announcer loud and clear "Kerstin Smalls you are an Ironman!". I am overwhelmed with this positive energy and energetic vibe that is overtaking my body and my soul. Thank you Jesus! I am feeling all the feelings one can feel from ecstatic happiness to blurry randomness and sad memories, it is all coming together. I am so caught up with all these emotions that I did not even notice that I ran through the finish line, I didn't notice

 

 the red carpet ending, I am still running! Until I got stopped by the volunteers handing out medals and finisher shirts. I did it! I am an Ironman. I feel good, much better than expected. And of course, it is always the best being greeted by my biggest supper and fan, my husband, who puts up with all this epic sh*t I want to do. I completed the full Ironman in 12hrs 53min 30sec, just how I had wanted to finish it in under 13 hours! It's time to celebrate. Though, first let's replenish with some real food at the athlete tent. I am greeted by a friendly supporter saying that the food is only for the real runners. Thinking to myself and wondering whether there was another race and I am in the wrong place, I must have had a confused look on my face, because the person started to laugh and said to me "you don't look like you sweated at all!" Hahaha. He was right, even though it was a beautiful warm day, it was not hot enough for me to get sweaty! Having burnt a whooping 6,459 calories throughout my race I thought I need some food, but I am just not hungry! So off we go to collect my bike. The feeling is EPIC! I am EPIC. Time for a hot shower and a good night's sleep!

 

THE NEXT DAY - I thought I would ache, hurt, be uncomfortable, stiff ... none of that. I felt better than after the 70.3s. I am still feeling EPIC! In the back of my mind I have this voice that I didn't push hard enough, why I didn't push harder, swim stronger, bike faster, run with more intention, but it's done. I am trying not to let the EPIC feeling to be taken over by the inner voice. I had so much fun & that is what counts! Getting home, I am surprised by the epic signs that kept me going throughout my race! EPIC keeps continuing!

DAYS & WEEKS AFTER - I am still being reminded of this epic achievement from supporters and even random people who I inspired & gave the motivation to start their own fitness journey. It still comes as a surprise to me when I am being told another person followed me on the IM tracker. I am overwhelmed with positive messages and most of all this huge blanket showing my achievement. I am EPICLY overwhelmed with all this positivity and knowing I made a difference in someone else's life! And I can honestly say that being able to help others in their health & fitness journey, getting them stronger, faster, more enduring, better moving to achieve a far distant goal is the most rewarding EPIC feeling. And I am 100% positive to say that I will take on any athlete or any want to be athlete who is willing to be pushed into a new dimension of health - the EPIC dimension!

WHAT'S NEXT - well, that is still to be determined. Will I do another full Ironman? No doubt, but it is very expensive. In 2026 I want to focus more on bringing others the joy of overcoming their boundaries and fears and pushing beyond their limits. And maybe I will do some smaller races, a marathon, another 70.3, or something completely different. Remembering how beautiful the swim was during my race, may I will "Swim The Suck" - a 10 mile open water swim in the Tennessee River. Keep following me to be the first to know!

THANK YOU - thank you * thank you * thank you * to all of you from near and far. Thank you for following me. Thank you for tracking me. Thank you for subscribing. Thank you for cheering for me. Thank you for being there for me. Thank you for thinking of me. Thank you for all your amazing messages and presents. Thank you for your support. Thank you for YOU!

And here is the official IM video: IM CHOO

Powered in PINK

As I am getting closer to race day I want to share a few things …

And don’t forget to click on all the highlighted words … it’s an interactive page, those highlights which will connect you to some videos from my YouTube channel will hopefully give you strength, hope, faith, positivity, energy or something that will help you be in a better place - even if it is just quick laugh about how silly I can be! 

This is to all of you - those who need that extra special touch, loving care, thoughtful prayer or the unknown energy that fulfills you with positivity, faith and strength whether it’s mental or physical or both. 

Throughout my training I face the lonliness as well as the companionship with other “crazy” individuals who join me and support me. I enter that space where my mental capacity is pushing me to swim, ride or run the planned distance, sometimes further and sometimes less or sometimes not at all. Most of the time there is no entertainment or distraction, there is nobody pushing me or motivating me to keep going or to go harder - IT IS JUST ME! 

So, when I do have the pleasure to share some of my training with friends, it is a welcomed change and a pleasure to share this happy place with these special people! And you all know who you are, no matter how little or how much, how slow or fast, you were there with me or before or after or in between, every moment counts! 

(To the left is me and Quinky at the border between GA and AL where the Silver Comet & Ladiga Trail meet)

And then there is the weather. If you know me then you will probably shake your head right now, because of my love for that extreme heat! 90F or 30C and up! My hottest 10 miles run was in humid 113F/45C and even though most of it was slightly shaded by trees the last couple of miles were in full sun. I know you believe me when all I could think about was jumping into the pool! So, when I had a grueling 18 mile run in this summer heat, I made sure to take a quick stop to refresh my mind and body!

What I’m trying to say is that when you face hours by yourself, that is when you really get to know yourself! That’s when you find your stillness & your turmoil, your strength & your weakness, your power & your fragility, your energy & your exhaustion! You get to know the raw and fragile YOU! Listen to your body to achieve your goals!

It is also the time when your mind wonders and one connects with God and nature. That is where I find a lot of my strength from. It is this inexplicable trust that leads one to be able to do the impossible or unreachable. It literally is as it says in Philippians 4:13 “I can do all things through Christ, who strengthens me.” And then there is shinrin-yoku, it’s a Japanese practice and it translates to forest bathing. It involves spending time in a forest or in nature immersing oneself in its sights, sounds and smells.

As I am approaching my next race - the full Ironman - which will be the longest race I have done so far, I want you all to know that is not just for me. It is not to proof to myself that I am capable of it but more so to remain faithful and give the thought and energy that I am going to need to complete this race to people that are close to my heart, people that that I love, and especially those who need that little “extra” this year! 

IM CHOO (Ironman Chattanooga) is dedicated to JM’n’V! 

Here is to you and to fighting for your wellness! 

            - Take care of your own body - it's the only place you have to live!

Knowing that my husband will be waiting at the finish line for me will make want to finish. And JM’n’V will be there in my mind to give me the extra willpower to push through to the end. God willing this energy will transfer to those individuals to help them through their battles of cancer, tumor, mental health & eating disorders. I will be thinking of you, fighting for you, swimming for you, cycling for you, running for you & praying for you! I have no idea what kind of emotions I will face. But if you know me, then you know that the little details matter to me. So with all the big thoughts and the main support in mind trust that there will be so many small details & small thoughts about you that will push me! And the small detail in here: JMV are capital letters, adults and the n is a child or teenager. Throughout my training I have spent time praying for these individuals, thinking about them and also feeling blessed that I have the strength and willpower to fight for them or with them.

Every race has been completely different. But knowing that this race is me supporting those four individuals who are struggling with their health and maybe not even able to do some of the normal things let alone a race like the full Ironman, I know that when the “darkness” creeps in and the struggle becomes real I will have the faith to keep going! Because this is for you!

I’m powered by YOU, and I’m powered in PINK! As you can tell, it’s not just part of my outfit, but also my helmet and not to forget the POWER on wheels, my Quinky, named after QuintanaRoo and Pinky.

However, that pink Mohawk will sadly not be part of my long race, it is a little bit too heavy to be wearing for 112 miles in mostly aero position. So here I raise the question … Should I color my own hair magenta pink again? Comment to let me know!

YOU matter! Keep fighting & stay strong!

In health, Kiki 🩶

Reflections of the month August

August is a month filled with various celebrations and all sorts of observances. And I want to share a few of them that felt significant to me, and some that I only just discovered. Simply put, it’s self-care and recovery or relaxation that can give you the extra boost for hard work and heavy training, as well as caring for others whether it’s family or friends that have grown to become family and of course the four-legged companions that greet us with endless love and affection.

National Relaxation Day - We are more than halfway through the year. Did you have a summer vacation? Did you take time off to rejuvenate, destress, and let your body and mind reset to come back stronger, calmer and fitter? The real question behind the question is: "Did you take a break?" Sometimes we need just one day, but every now and then a few days OFF is what our body and our mind need. And this doesn't have to mean doing absolutely nothing. Engaging in a different activity or simply being in a different environment can rejuvenate you beyond means and bring you back stronger and healthier! Staycation & Wellness for the Mind & Body & Deep Breathing 

National Just Because Day - It is this day when you can celebrate yourself to do things without thinking and reasoning why you are doing it. It is the day to do random things without a plan or structure, not following the usual logic. So go ahead and take that day to just do whatever you do just because! Don't miss the just because! - Let go of Control 

National Wellness Month - The month of August is to encourage you to take priority in self-care, to build healthy routines, and to support your mental, physical and emotional wellbeing. Whether you are focusing on hydration, movement, mindfulness, or simply slowing down, this month is YOUR reminder to put YOURSELF first. Remember that if you are not well and caring for yourself first, how can you care for someone else?! Take a deep Breath! 

Family Fun Month - August is such a fun month. And it is spending time with family, and those who you choose to be part of your family. Let me put it this way: Doing things by yourself can be fun. But sharing that fun with others, wouldn't that multiply it? And then remembering those fun times, sharing those memories, looking back at photos, reliving the fun times with those you experienced with. Family Time 

National Dog Month - This came to me as a coincidence at surprised me. It was just a typical day that I went for a run, not significantly different or in any way special either. I was running, kind of zoned out as I noticed there was a lady walking her dog on the other side of the street. She was walking in the opposite direction. I only noticed them as they were closer and it only sparked my attention, because the little dog looked just like my Eros. The dog also looked at me. As I keep running, I turn back to look again. And the dog also turns around. I smile and carry on. Then I turned again, and the dog did too - this happened 4 times. And I said to myself this is no coincidence. So I turned back to run after the lady with the dog. And I kid you not, he looked just like Eros, just a bit smaller. He had the same markings on his chest and paws. It took it as a message from Eros being sent from the rainbow bridge. It made me sad and happy at the same time. Cherish your times with your furry friends, spoil them and make them feel special! In memory of Eros & Jeffery 

Another significant day is celebrated in August: Independence Day in Jamaica. I know I lost you here for a moment, but it will make sense when I am telling you that part of my training was to ride 100 miles: the MACC One Love Century Ride, which happened to be in August this year. This was a great big Jamaican party with over 1500 cyclists joining to ride the hilly streets of South Atlanta. It was a Charity event to impact lives of the Youth and local businesses and for all the riders a ton of fun with organized rides on 5 days in a row! 

So, wrapping up the month of August & stay tuned for what’s about to go down in September!

Don’t forget to click that subscribe button on my YouTube channel 

Hope y'all had a great month of August & let September be an even better month!

In health,

K

Thank You QR & girlfriends!

This is a massive THANK YOU to team QR in Chattanooga! 

I tried fixing my bike myself. The bento box was broken, so I peeled off all the rubber and tried to unscrew all the bolts. And this is what happened: one whole screw came out together with its inlet leaving a big hole in the frame. And the second screw was completely stripped preventing it from turning. Emergency call to the QuintanaRoo factory in Chattanooga! 

        Of course I had to take it to their factory since any works to frame is warranty works. And this ended up in a girl’s day trip taking my bike over there to get fixed! Of course we didn’t know how extensive the repair would be and if there would be implications like cracks in the frame ($$$) … so we dropped off the bike and went swimming! I am telling you, we had so much fun! The weather was beautiful, despite the forecast had said rain. We swam in this cool outdoor pool mastering up the courage to go on this water obstacle course! It truly was a slippery slope!

Wonna see how much fun it was? Here is a short clip: https://youtube.com/shorts/02O-bRNuFpo?si=xmTNZtmu9_mz_Rtp

There is nothing like spending a day with likeminded friends who are not afraid of having silly fun! And the best, Robbie called that my bike was fixed and ready for pick up. But before we decided to get my bike back we refueled all that spent energy. Not knowing where to go, we were intrigued by the State of Confusion. I mean why not choose a place to eat for just the name! As we sit outside all the sudden the sky opens up to a monsoon! Thank goodness we were sitting sheltered and covered, experiencing this horrendous downpour with its exhilarating energy and forceful power. Eating ceviche, tacos and lucuma ice cream - by the way just for that dessert I would go back!! 

Bellies filled, the blessings were still favoring us as the rain stops when we are ready to leave. Back to QR, my bike “Quinky” is fixed and ready for IM Choo. Thank you Robbie & team for all your help and expertise! I appreciate you & can only recommend this company and their beautiful bikes!

Quincy is back to being a 10! https://youtube.com/shorts/BafWWclWGgE?si=KW5Ot99jCl0eAziH

The countdown for IM Chattanooga can proceed! We will be back next month!

Thank you QR and of course thank you girlfriends!

Grateful & appreciative 🩷 K

Conversations!

 My dear friends, followers & supporters!

I know it has been a while since I posted last. Life has been happening including job changes and a schedule that I am still getting used to. But it’s all positive and I am glad to say that I am able to reach more people now to help them with their health & fitness journey, which is why it took me so long to be back here! Whether it’s motivation, training or just setting new goals, leading by example and connecting with people is the first step to make.

Last month I was featured in the magazine Voyage. It took me by surprise, and after going through all these interview questions, you can now read up more about me and my journey! Just click the link here and enjoy reading!

https://voyagehouston.com/interview/conversations-with-kerstin-smalls/

So, if you are in need of any type of support in your health & wellness journey, do not hesitate to reach out to me! 

In health,

K

Simply Coeur-licious!

Team Coeur!

I cannot express my gratitude enough to COEUR and their amazing triathlon clothing outfits! The clothing is so comfortable & fits so well. Minimal padding and no discomfort on the bike or run! The material is stretchy, keeps you warm and cool at the same time & it dries so quickly!

There is no reason why you cannot look good and feel good at the same time on your enduring & demanding training sessions. 

Check out all the cute outfits on www.coeursports.com - you won’t regret it!

Back to training now! Get geared up or better coeured up by joining me with team Coeur!

After all - Coeur is French and means heart. And I am sharing the love. Simply because this brand is fantastic!

🖤💙💗🤍 K

Dot Dot Dot ...

With all the kindness I am receiving, it is time to give back!

Dot Dot Dot ... TriDot! I am so happy to announce that SimKer is now powered by TriDot - an AI training platform providing triathletes and runners with a personalized and data-driven training plan and all supported with your own coach helping you to maximize your time for training and minimize injuries or burnout.

And with ME as YOUR coach monitoring all your training and wellbeing, there is no other route but to success! Let me help you TO BECOME THE BEST VERSION OF YOU! Let me be part of your journey to achieving your goals and your dreams. This training program is specific to you, with strength & conditioning training, mobility & flexibility, stretching & recovery, stress & sleep management, race prediction and all the support you need to prepare for your race.

I promise I'VE GOT U, and I promise that you will have the Best Time of Your Life, in training and during your next Triathlon or Run Race!

I have a 2-month free trial for you! Whether you are a triathlete or a runner, I can help you optimize your training for your next race success. Just click on one of the links (TriDot or RunDot) below to get started.

TriDot - for all levels of triathletes, multi-sport athletes who like to compete, runners who also like to swim and bike

RunDot - for all levels of runners, whether you are planning your first 5K or an ultra-marathon.

It doesn't matter where you are located in the world, through this platform I can connect with you in a way that will make you feel that I am right there with you, comforting you & providing you will all the dot dot dots you need to do your training!

So, just give it a try for a couple of months at no cost! 

And if you haven't decided on what race to sign up for ... whether it's a 5k or a sprint triathlon, aquabike, swimrun, marathon or an Ironman ... just go for it! I will help you get started with your training, hold you accountable and will check in with you. And this is not all ... I can also help you to get stronger, lose weight, learn about how you can adjust your stress levels and finding a solution to any sleeping problems, mobility & flexibility improvements, balance & stability strengthening, functional movement training. 

You have nothing to lose! Let's go & get started to get your health & fitness on the way!

In health,

K