Friday, October 20, 2017

Commit to the initiative. Inspire...

To Inspire is to fill with an animating, quickening, or exalting influence. His courage inspired his followers. 2. to produce or arouse (a feeling, thought, etc.): to inspire confidence in others. (dictionary)

I keep running across people and they tell me how I inspire. I never really understood what that means, but kept going with my life. Then one day a person came up to me and said, "You are a true inspiration to me."  I had to look inspire up in the dictionary, because surely I am not inspiring others. I'm just focusing on my intentions and sticking to them. You know, "doing what I say I will do." or in other words, Integrity.

The definition of inspirational is a person or thing that motivates mentally or emotionally. An example of inspirational is Martin Luther King Jr.'s "I have a dream" speech.

So, don't simply say that you want to serve as an inspiration; get out there and do something. 

Commit to the initiative. 

Reach out to someone who has recognized you as a leader. ... 

It is one thing to act on that desire to serve as an inspiration, but it is entirely another to live as that inspiration.

You can do this as well. 
You just gotta believe in yourself 

See you at the finish line!

Train wisely, and injury free.
Keep swimming, cycling and running.
Improve on bike and run in the Ironman.
Build muscle and strength.
🏊🚴🏻🙏🏻 🏃🏻‍♀️

#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl

Crashing more lifetime stats

2017 Races Completed:
1 Ironman (Wisconsin Ironman, Sept 10, 2017)
1 70.3 Half Ironman (Door County July 16, 2017)
5 Olympic Triathlons (Lake Country, J-Hawk (2), Wisconsin Triterium)
5 Sprint Triathlons (Lake Mills, Pardeeville, Tri-ing for children, Sugar River, Devil’s Challenge)
2 Aquathons (Madison)
1 Century (Race the Lake 2017)
2 marathons (Grandma, Wausau)
4 half marathons (Green Bay, MadCity, Marquette, Summerfest rock n sole, Hot Cider Hustle)
5K: MadCity, Ocononomoc, St. Patrick Day run
8K: Crazy Legs Madison
10K: Al’s run, New Years Dash

Crashing more lifetime stats:
6 marathons in 6 states (NY, IL, WI, MN, MI, FL)
2 International Marathons (Last was Detroit Free Press Marathon, 2015)
96 half marathons (Last Marquette, Sept 2, 2017)
48 half marathons in 48 states (Last state Utah, Aug 12, 2016)
2 - half marathons International (Last was St. John's Canada, 2010)
2 - 70.3 IronMan (Last Door County 7/16/2017)
6 - Olympic distance triathlon (Last J-Hawks 2017)
13+ sprint distance triathlons and Duathalons

4 Centuries - (Last was Race the Lake 2017)

2017 season results:
▪️Lake Mills Triathlon - Sprint - 4th in AG
▪️J-Hawk EarlyBird - Olympic - 4th in AG
▪️Wi Kriterium - Olympic - 4th in AG
▪️Pardeeville - Sprint - 4th in AG
▪️Tri-ing for Children - Olympic - 2nd in AG
▪️Lake Country - Olympic - 3rd in AG
▪️Wausau Marathon - 1st in AG
▪️Sugar River - Sprint - 2nd in AG
▪️Devils Challenge - Sprint - 3rd in AG
▪️J-Hawks Latebird Olympic - 1st in AG

You can do this as well. 
You just gotta believe in yourself 

See you at the finish line!
Train wisely, and injury free.
Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 🏃🏻‍♀️

Ironman Mont-Tremblant Guesses - ❤️🚴🏽‍♀️🏃🏽‍♀️☕ Morning fix....🏃🏻‍♀️

Here are my updated estimates for the Ironman Mont-Tremblant ...

Swim: 7 AM start. The swim is 2.4 miles or 4224 yards. To make the cut off I must swim a 3:37/100 yard pace. My goal is to pace at 02:00/100yd in 1 1/2 hours. Out of the water no later than 8:45 AM.

Bike: 9:00 AM start. I have to complete the 112.2 miles by 5:30PM for the bike cut-off (13.43 mph for 8 hours). My goal is 6 1/2 hours, based on training I'm at 18 mph bike pace. To arrive in transition no later than 3:30-4:00 PM.

Run: 4::00 PM start. My goal is to run a 4 1/2-5 hour 26.2. The cut-off is a 14:53 min / mi pace. 

Cross the Finish: When all goes well I will cross the finish line between 8:30-9:00 PM, depending on how nutrition works.

Estimates: - adjusted based on simulation
Race start: 7 AM-7:20 AM
Swim: est. 1-1/2 hr. 8:30 AM
T1: 5 min
Bike: 9:00 AM start. 18 mph pace. est. 6 1/2 hr. 3:30 PM
T2: 5 min
Run: 4:40 PM start. est. 4 1/2-5 hr. 9 PM

Cross the finish: 9 PM

See you at the finish line!

Train wisely, and injury free.
Keep swimming, cycling and running.
Improve on bike and run in the Ironman.
Build muscle and strength.
🏊🚴🏻🙏🏻 🏃🏻‍♀️

#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl

Thursday, October 19, 2017

It's time to celebrate with the fun fall and winter run-for-fun

For many of us who competed in the Wisconsin Ironman, Wisconsin Triathlon Series in the Dells or J-Hawks Fall Triathlon, or Detroit, Chicago or Milwaukee Marathon, the long key fall races are behind us. Watching our fellow runners accomplish these amazing goals helps inspire us. Perhaps give us the okay to bring it up a notch.

It's time to celebrate with the fun fall and winter fun events like The Great Gobble Wobble in Hales Corners, which is a family fun run we do on Thanksgiving every year. And for some of us, that have not yet jumped up to the half marathon or marathon distance there are additional 5K fun runs on the list like the Santa Run 5K and The New Years Day 10K dash or the Holiday Hustles around the areas. For me, there might be another half marathon like the Green Bay Hot Cider Hustle Half Marathon; but, we'll see. "We'll get there when we get there" as my Texas friend's say.

You don't even know who you inspire until you get that single phone call or text asking for help. My friend did just that this week. She asked me to be her fitness accountability friend. She set a goal to do something on a specific day and asked if I would follow up with her to see if she went to the gym. It's easy enough to do. Not only are we helping each other to get back on the fitness train, the training miles will be less daunting if we do this together. Making simple and realistic goals. Let's do this!

My motto...
  • Set goal
  • Make plan
  • Get to work
  • Stick to it
  • Make it happen
  • Shock every single one of them!
  • It’s as simple as that.
See you at the finish line!
Train wisely, and injury free.
Keep swimming, cycling and running.
Improve on bike and run in the Ironman.
Build muscle and strength.
🏊🚴🏻🙏🏻 🏃🏻‍♀️
#cycle #bike #cyclist #running #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

Wednesday, October 18, 2017

Striving for my best - 2018 Athletic Goals

I officially set 2018 athletic goals: 
  1. I will complete the IRONMAN Mont-Tremblant #IMMT on August 19, 2018,
  2. I will swim my first 2 mile Point to La Pointe in Bayfield. 
Many of you know, I narrowed down my “big” athletic goal for 2018. I signed up for the Ironman Mont-Tremblant #IMMT held in Mont-Tremblant Quebec, Canada. 
I’m looking forward to this because I’ve invited my sisters, brother and their spouses, and invited a good friend and her husband to take a holiday along with me.  We will stay in a suite that sleeps several right in Mont-Tremblant. I can’t wait, and have some number goals to work towards this time around now that I have some Ironman experience under my belt.

My goal times for this Ironman will be as follows:
Swim:  (keep consistent)
  • Complete the swim
  • Swim time 1:23 or better
Transition 1: (cut time 7 minutes)
  • Reduce my transition time to 5:00
  • T1: 5:00
Bike: (cut time 1:30)
  • Cut my bike time down 1 1/2 hour
  • Bike time 6:30 
Transition 2: (cut time 10 minutes)
  • Only change top, no other change of clothes this time around.
  • Reduce my second time to 5:00
  • T2: 5:00
Run: (cut time 1:29)
  • Actually run the marathon
  • Run a 9:30 pace
  • Run Time 4:30
Finish Time: (cut time 2 hours)
  • Ironman finish time 12:40 

My plan is:
  1. to adjust my nutrition, add my Salt to the IM day and incorporate this as practice my training.
  2. to build more muscle this time around.
  3. to focus on my running. Run more consistently and add sprint repeat workouts. Bring my pace down to where I was before 2009.
  4. I will lose a few more fatty pounds and replace those pounds with muscle weight.
I plan to do the Door County 70.3 Ironman for training, include a spring marathon, July marathon, and do the J-Hawks early bird, the Triathlon series and do a couple half marathons. I plan to train swim and bike at Booth lake on Sundays starting when it gets warm, hopefully to start end of May. 

So, that sums it up as a recap.
Here we go, another journey begins.

See you at the finish line!

Train wisely, and injury free.
Keep swimming, cycling and running.

Improve on bike and run in the Ironman.

Build muscle and strength.
🏊🚴🏻🙏🏻 🏃🏻‍♀️
#cycle #bike #cyclist #running #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

Tuesday, October 17, 2017

7 steps to accomplish more!

Here are seven steps to revolutionizing your workday so you can accomplish more:

1. Wake up earlier. An early-morning routine is powerful because it allows you to take time for yourself. In the early hours, it’s quiet, and there are fewer people vying for your attention. Many successful CEOs, including the former CEO of PepsiCo, begin their workday before 6 a.m., and if you can fill those hours with something meaningful, it will set the right tone for your day.

2. Put off texting and emails. When you grab your phone first thing in the morning to check messages, your mind can’t help but shift into reaction mode. When you constantly check your phone, it can lead to increased stress, because you feel an immediate need to respond to demands. Before you know it, you’ve lost control of your day. Instead of letting others dictate your priorities, give yourself at least an hour to focus without external distractions. If you struggle to let go of your digital leash, put your phone on airplane mode before you go to bed so you aren’t tempted to check your messages when you wake up.

3. Give thanks. Gratitude is a powerful way to put things into perspective. By acknowledging the things that are working in your favor, the one thing that isn’t won’t seem as problematic. As soon as you wake up, say three things you’re grateful for to start your day with positive energy.  

4.  Read your goals aloud. You already know the importance of setting goals but reading the goals you’ve set for yourself helps ensure they don’t fall by the wayside. Every month, I set 30-day goals and write a letter to myself as if I’ve already achieved those goals. Every morning, I read this letter out loud to remind myself of what I’m working toward and to hardwire my brain for success.

5. Nourish your body. Just as your mental state in the morning sets the tone for the rest of your day, what you eat for breakfast helps determine what you’ll eat throughout the day. If you begin with a healthy breakfast, you’re more likely to continue that trend. I start every day with a green smoothie. Remember: Your health is everything. It deserves more attention than those emails.

6. Get moving. A good morning workout is invigorating, especially if you have great music or a motivational podcast that gets you fired up. I start my mornings with CrossFit -- but running, yoga, weight training or even a brisk walk can be good for your health and make you more productive.

7.  Make time for yourself. This may be the most important part of your morning routine. Take some time to be alone and enjoy it. You can use that time to meditate, read or teach yourself something new. Whatever you do, make it something you enjoy.

If you’re already stretched thin, you’re probably thinking that you don’t have 90 minutes to devote to yourself. But the ROI is too great to ignore. When you’re happy, energetic and focused, it does wonders for your business. Take it from me. Ninety minutes is just what you need to take your startup to the next level and live the life you’ve always wanted.

~By Nick Unsworth, Entrepreneur Media, Inc. 

Sunday, October 15, 2017


Believe in yourself and what you are doing. 

Yes, this is still on the radar. Lately, it's been crazy. I am taking a little side street along the way; but, that's okay. I accept my half marathon journey the way it is, it's not perfect, it's brilliant. Dream big and consistently believe in yourself!

These are random statistics from the half marathon's I have run in each state across the country…
  • First State in Quest: Wisconsin (home state)
  • Last State since Quest: Utah
  • Next State planned: Alaska
  • Last State planned to run: Hawaii
  • Years Half Marathon'ing: 16
  • Fastest Half Marathon Time/State: Fox Cities 1:48:00
  • Slowest: 2:36:07  January 13, 2008 (*Sprained Ankle)
  • Longest drive: 2870 miles round trip (New Mexico) *
  • Shortest: Whitewater (12 miles)
  • Longest flight: 4,129 mi
  • Ratio Drive to Fly: 9:1
  • Average out-of-state travel cost for run: $118.70
  • Favorite half: Marquette Michigan (downhill course)
  • Interesting Trivia: 48th State:  I am on my way to running 50 states and have 96 lifetime half marathons under my belt, working toward 100 lifetime half marathons.
  • My advice today: Chase after truth like hell and you'll free yourself, even though you never touch its coat-tails.
  • My experience: Life is not measured by the number of breaths we take, but by the moments that take our breath away.
  • Viewpoint now: "You can never solve a problem on the level on which it was created."~Albert Einstein
See you at the finish line!
Train wisely, and injury free.
Keep swimming, cycling and running.
Improve on bike and run in the Ironman.
🏊🚴🏻🙏🏻 🏃🏻‍♀️
#cycle #bike #cyclist #running #healthylifestyle 
#crazyrunninggal #crazyrunninggirl