Friday, January 19, 2018

Triathlon is more than a sport, it's a lifestyle!

WORKOUT OF THE DAY: Run

I went to the gym with plans to run the mileage on the track. About 2 1/2 miles in, a group of guys with army digs on, were setting up an obstacle course. 

I stopped and asked, “Is the track closed?”

He said, “In 15 minutes”

I looked at the clock and I have enough time to get 2 more miles in. I continued running.

The groups started walking in five minutes later, filling the field house with lots of college kids. I realized just then, that I would only get 3 miles in that day.

I stopped, stretched and headed for the locker room.

At least I got it in, I said, “JUST RUN!"

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"That's what we storytellers do. We restore order with imagination." - Walt Disney

πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️

See you at the finish line
#swim #bike #run #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

Wednesday, January 17, 2018

Humble, Honesty, Hunger!

Do you want it? You gotta wanna; or you don’t gotta wanna. I am a yogi and believe that yoga helps balance my mind along with strengthen and stretch my muscles. In Yoga, we do a chaturanga. My yoga instructor Hope teaches us to be kind to ourselves. 

She tells us, “You don’t gotta Chatta.” 

That saying goes with any type of workout. You choose, you gotta wanna and you don’t have to do it. In the end, it's only your choice.
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"That's what we storytellers do. We restore order with imagination." - Walt Disney

πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️
See you at the finish line
#swim #bike #run #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

IMMT Training Progress: Burpees Hate You Too!

I was coaching a friend a couple years ago, helping her incorporate some exercises in her daily routine. I use to give her a couple burpee exercises.
She would say, “I hate Burpees.” 
I would respond, “Burpees Hate You Too! Just do them.”

And from there, with a grimace, she continued with her Burpees.

Bringing It All Together…Today, add 8 rounds of Burpees. I do each round: 20 seconds for maximum effort. Rest 10 seconds inbetween. Set a timer (if you have a Fitbit  use www.fitlb.com, click on “Tabata This” and click the green “Start” button when you are ready to begin). Total workout time will be 23:50! 

Add the following after Burpees:
 • Leg Lifts
 • V-Sit Hold
 • Leg Scissors
 • Bicycle Crunch

~Excerpts of workout suggested by Jade Bunk

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"That's what we storytellers do. We restore order with imagination." - Walt Disney
πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️
See you at the finish line
#swim #bike #run #healthylifestyle
#crazyrunninggal #crazyrunninggirl

IMMT Training Progress: Rule of the Fewest

Some great advice I received very recently was, called "the Rule of the Fewest". To achieve the most success, aim for the fewest meetings, the fewest goals, the fewest projects while focusing intensely (or as Hansen calls it “obsessing”) on what’s truly essential. This is why I “cut-back” and have been focusing on specific items in our life. To make sure we successfully make the transition. That is the ultimate goal. The inclusions are in my weeks intention in the strategic section.

Here’s the story…
My CEO of our large company asked me to present a proposal for executive education…using only one slide. 
  
I struggled mightily to condense my 15 slides into one. “I obsessed to get it just right, and, when you present one slide, it needs to be excellent.”

The outcome?  Fewer slides gave me lots more time. 

“The CEO & I were able to spend our 45 minutes discussing the program in greater depth, and when we finished, he remarked on how productive the meeting had been.”

Bringing It All Together… 
Conventional wisdom’s recipe for getting ahead is: Work hard—really hard, Put in long hours, and Take on extra assignments. But, those very behaviors are the ticket to mediocrity. What I’ve learned recently is that Top performers master selectivity, rather than simply piling on more hours, tasks, or assignments, they cut back. So, follow the Rule of the Fewest which is to achieve the most success, aim for the fewest meetings, the fewest goals, the fewest projects while focusing intensely (or “obsessing”) on what’s truly essential.

~Excerpts from Barb Stanny 
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"That's what we storytellers do. We restore order with imagination." - Walt Disney
πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️
See you at the finish line
#swim #bike #run #healthylifestyle
#crazyrunninggal #crazyrunninggirl

Tuesday, January 16, 2018

IMMT Training Progress: BIKE 101

WORKOUT OF THE WEEK: BIKE

I ran into an elderly lady after working out. 

I said, “Good morning, how are you?”


She said, “I’m so happy to be here.”

I said, “I feel really good and am so glad I worked out.” 

“Yes, your body almost craves it after you are done. Exercise is so good. It’s just getting here, is the challenge.” She replied.

“Yes, it seems like I talk myself out of it, and that voice gets louder as I age.”  I stated.

She laughed, “Yes, that’s true."

It’s been a challenge for me to get on the bike these days. Part of it is, I get tired after a long day of work, and my plans to get on the bike after work, ends up getting pushed aside, because I want to sit down and rest after work. Then I keep resting, and talk myself out of the miles on the bike.

Sound familiar?

What I have done to help, is I set goals for each day. If I don’t make the miles, I adjust the mileage to complete another day that week.  If I skip the planned workout all together, then I skip it. I don’t make it a big deal. I’m slowly adding miles on the bike again; given that I am considering a longer distance triathlon in the spring, either a 70.3 or a 140.6. Haven’t made my mind up; but, I have two in mind. As the races come in to register, I consider it.



Bringing It All Together… Keep a log (In my case, a spreadsheet). Set a number of miles or minutes you plan to do something, (In my case it is adding bike miles). Record the miles and/or hours you completed. If you don’t complete it, adjust mileage for the week, or just be okay with missing the miles you planned. And start again tomorrow.


Lesson… Do what you can and don’t beat yourself up over it if you miss a workout. 


The moral of the story…You can start fresh the next day. There is no make up. 

πŸ¦‹

"That's what we storytellers do. We restore order with imagination." - Walt Disney
πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️
See you at the finish line
#swim #bike #run #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

Friday, January 12, 2018

IMMT Training Progress: SWIM 101

WORKOUT OF THE WEEK: SWIM

WOW! What an incredible few days it has been! 
My favorite beanie hat for winter,
IRONMAN beanie.
Swimming in the Groove.

Today was one of those days, when I felt like I probably shouldn't be in the pool. It was very tough. We worked fast using paddle and fins. After my sets were done, I told coach, I THINK he's trying to break us. 

Coach said, "It's all relative." 

I stopped and told my coach, "I feel useless because I'm so tired."

He said, "focus on one thing, and work on it.” 

Then he proceeded to give me 3-4 items to choose from.  I chose pushing off the wall, streamlining to the flags under water at each turn. That seemed to make it better. 

I was focusing on speed, when my body just wasn't in the groove to go fast.
#KimssΓΌperawesome2018 ‪#perfectlyimperfect
At least I overcame talking myself out of my head this morning. Because I was softly saying to myself, "You don't need to go today." But, I'm glad I did go to the pool.

Bringing It All Together… If your body won’t go fast; it’s okay. These are the times when you need to focus on something specific. It’s best to take time and really focus on something and perfect it, during these times.  Technique is key and Speed is relative.

Lesson… It’s best to experience and not expect. When I went into my swim session, I expected to go fast. But, after having previous spadework sessions the days before, it was time for my body to rest and my mind to focus on technique and drills.  

The moral of this story….  Sometimes a workout gets tough. And when things get tough, you need to find a way to bounce back quickly so you can get back to the workout. Listen to your body, and tell coach how you feel. Then adjust workout based on what he suggests and be okay with it.

Focus on the Big Stuff

In other words, don’t give disproportionate attention to the small stuff. There are so many things in life clamoring for attention, but very few of them require more than a few minutes. Nick Fry says "Don't Major in Minor Things"; that spoke to me. It’s a short phrase that is easy to remember and will save so much time every day. 

Keep Learning, Think Carefully, and Keep it Simple.

Do something spontaneous!
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"That's what we storytellers do. We restore order with imagination." - Walt Disney
πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️
See you at the finish line
#swim #bike #run #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

Tuesday, January 9, 2018

IMMT Jan 2018 Lessons Learned - ❤️🚴🏽‍♀️πŸƒπŸ½‍♀️☕ Morning fixπŸƒπŸ»‍♀️

Training for Ironman Mont-Tremblant! 

"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." -Francis of Assisi
Thank you for supporting me as I train for my 2nd Ironman, the Ironman Mont-Tremblant in QuΓ©bec Canada (IMMT). This is my weekly email sent to you as accountability for training progress. We will be there from Friday until Wednesday, the Race is schedule for August 19, 2018.

Aaaand we're off! One week down, 32 weeks to go (the year is flying by already!) We have some amazing plans in the works this year and we are SO excited.

On my morning run, I noticed a wrinkled old lady sitting on her front step smoking a cigar, with a huge smile on her face. I stopped addressing her I asked.

"I couldn't help but notice how happy you look! What's your secret?” 

"Every day I smoke ten cigars, drink a bottle of wine and eat pizzas and burgers. I've never done any exercise since the day I left school,” she replied.

"That's absolutely amazing! You must have inherited some great genes. May I ask how old you are?” I asked.

"Thirty-four," she replied.

I was taken aback by her reply. 

It doesn’t matter what you are dealing with, overcome it! Don’t let anything get in the way of empowering you to eat well, exercise and being positive. Be careful how you treat yourself. The difference between what we choose to eat, drink, and “do” can make a large difference.

2017, this includes all sports competed in, the best for 2017 and Lifetime Personal Bests, achieved many PB’s this year, and some fun stats on my half marathon US states journey.  Here it is: https://kgroshek.blogspot.com/2017/12/pb-race-tally-for-2017.html 

Ch-ch-ch-ch-Changes

I finally made the decision …  I will run the Hawaii half marathon. I will run on the island of Kauai. And I also will run the Zombie half marathon in Anchorage Alaska. Unbelievable yet achievable. My favorite guy will come with me to Alaska, to cheer me on while I run my 50th state and experience another road trip and many many stories.  Hawaii, he is considering it. Stay tuned on this front. Both will be after my Ironman.  Will keep you posted!
Recap of What I learned and BIG wins for me this month:
  • As I go through my workout routines, I think about how much love I am showing to my body. 
  • I'm getting strongerπŸ’ͺ - mentally AND physically - with every workout! I can do it!! 
  • After I workout I feel super strong and know I’m glowin' all day!
  • You Need Your Tribe. My Friends are amazing and provide great support! It doesn’t matter if it’s early or late and off-the-cuff. When I need help or just need to talk. They’re there. 
  • A few bumps in the road, but nothing I couldn’t handle, with the help, advice and support of friends.
  • Take a breath before reacting. Slow down a little before going forward.
  • People will judge, people will control. I learned how it triggers me. I’ve learned techniques to shake it off.
  • Keep doing the workouts. It helps and I feel better after I do it.
  • Incorporate a framework of workouts in the evenings, and have Leon do it with me. 
  • Keep the structure of working out while being on the move. It works!

πŸŠπŸš΄πŸ»πŸ™πŸ»πŸƒπŸ»‍♀️
Home is where your story begins!! 
˚ ˛* ღ˛°

πŸ‚☕πŸ¦‹