Tuesday, May 23, 2017

IMWI Lesson learned πŸŠπŸš΄πŸ»πŸ™πŸ» πŸƒπŸ»‍♀️ June 2017 πŸƒπŸ»‍♀️ Morning fix ☕️

Quote for this month: “Do your thing and don't care if they like it.” Tina Fey 

My Ironman Training Motto! I have this posted by my work computer. The motto comes from a quote from John Bytheway — 'Inch by inch, life's a cinch. Yard by yard, life's hard.'

πŸ‡ΊπŸ‡Έ IMWI 140.6 TRAINING! Triathlon is a lifestyle, there is no off season.
This month has been amazing. I’m ramping up my workouts and feel stronger. I am starting to see how my personality impacts life. It resonates. 

Ironman training is helping me to discover, even more clearly (crystal clear), who I truly am. 

Here are things I learned this past month...
(Written Early)…
  1. It doesn't matter how old you are you are always learning something. Overcoming my fear of claustrophobic tight wetsuit. Finally got into my wetsuit. another obstacle overcome!! I πŸŠπŸš΄πŸ»πŸ™πŸ» πŸƒπŸ»‍♀️and thanks for my master swim friends for helping me getting the suit off.
  2. Follow your plan. Ignore what anyone else is doing, it’s all about you. Don’t plan your training based on what someone else is doing.
  3. 90% of the people are doing it wrong. Don’t follow other people because you don’t think you are doing enough. 
  4. You are enough, just keep going, step-by-step, stroke-by-stroke and pedal-by-pedal.
  5. Wear reflective wear.
  6. Know the course. Take the time to look at the course map. You need to know what the swim is like. Do you need Mirrored goggles? Is there shade? Are there hills? How are you going to plan your pacing? 
  7. Still listen to your body. Supercedes any training plan, coach or other. Listen to the bad pain and stop. You want to get to the start line.
  8. Stop overtraining. You do not want to go into the race overtrained. Do shorter and faster early. Endurance later.
  9. Focus on Quality over Quantity. 
  10. Schedule rehearsal days. Practice how you eat. Get up and eat and drink what you do on race day.
  11. You cannot afford to screw up nutrition. When doing the century rides for endurance, don’t stop at the stops. Bring your own fuel.
  12. Pace yourself. Pick a couple of A races, and peak at your race. Focus, don’t worry about everybody else. Focus on you. Let people pass you on the bike.
  13. Stay positive. Race within your means. Learn how to test out your exertion, since I’m not using tools. (65% on bike for Ironman)
  14. Prepare and practice for transition.
  15. Learn to trust yourself. Freedom is more than doing what you want; it’s the ability to trust your gut and to think clearly, without any pressure or outside influence. Being alone helps you form a clear understanding of who you are, what you know, and what’s right for you. It teaches you to trust yourself. 
  16. Mental strength is a choice and a discipline, not an innate quality bestowed upon the lucky. Learn what to  avoid so you can stay strong.

Stats to date are... 
1585 total miles to date swim, bike, run/race walk.
333 miles run/race walk
1078 miles bike
148 miles or 260,480 yards swim

2017 Goals! 
  • Swim ✔️36800 yards (MADE IT this ones done)
  • Bike 4600 mi (1078 mi) 
  • Run 2017 mi (333 mi)
  • Complete my First #IMWI2017
Train wisely, and injury free. Keep swimming, cycling and running.

Sunday, May 21, 2017

Green Bay Half Training run #IMWI2017

Today was my first half marathon for the 2017. 

It was raining and cold.

I kicked it off with the Cellcom Green Bay marathon, my 93rd lifetime half marathon. It was a great training run to benchmark how well I could do. 

I felt good. 

Holding a 9:20-9:25 minute mile pace all the way through until mile 9.


Turns out, my brother was running it. I caught up to him at mile 9 and it looked like he was struggling a bit. So I ran the remainder of the 4 miles with my brother. 

πŸ”¨I completed my first 13.1 for 2017 after being out of commission for over 2 years. Yes, a setback that’s for sure. Sure, I ran, but my heart wasn’t in it. I’m back in the game and feeling good. This was my 93rd lifetime half marathon.  I’m not sure how many I ran in the state of Wisconsin, but for sure I ran 48 states, so subtracting 47, it’s somewhere near 46. In the half, I was averaging a 9:20 pace. Then saw my brother at mile 9, struggling a bit. He runs it every year and I either see him before and after the run. But this is the first time I ran with him, literally for about 4 miles. I had to make a couple pit stops, so this is something I have to manage with my age. It was a nice training run! 

Here I am with my 1/3 medal, it's cool 😎 running πŸƒπŸΌ a half marathon at Cellcom Green Bay each year, 2015, 2016 & 2017. Persistence pays off. This year completes a three-year medal series. When you put the three medals together, it forms a picture on the back. 

The 13.1 and 26.2 were the same the past few years except for the distance stamp, so you could run any combination and still get it to fit. I did all three years running a 13.1.


#imaTriathlete #lovemybrother πŸŠπŸš΄πŸ»πŸ™πŸ» πŸƒπŸ»‍♀️#IMWI2017 #crazyrunninggal #crazyrunninggirl

Monday, May 15, 2017

Running, it's a mental game! #crazyrunninggal #crazyrunninggirl

I love how it feels after the long run. Before, during and almost at the end can be trying, but I make it. There's a determination, something to look forward to at the end. Today, I ran five miles on the trail. And after, I get to change out of my wet socks and tight running shoes into my flip-flops. I take off my running cap and brush my sopping wet, sweaty hair. Get into a dry sweatshirt. And grab my glass water bottle to head back on the trail, to walk. An easy walk, as the birds talk along the way. I love it. Here's a picture of my view.

That's the goal, to enjoy the moment. Be in the moment. Running is a mental game. Play with it. Be in it. With it. Don't ignore it. You feel good that you did it!

Monday, May 8, 2017

My Results: First Olympic Triathlon for 2017

Ironman Wisconsin Sept 10th, training update..... 

I did my first Olympic Triathlon for the 2017 season. I figured I would use this as a great brick workout and help me gauge how I'm doing for training. The swim... well... I kept going... too far... yes, I didn't see the kick board the counter was swinging in the pool telling me it was my last lap and of course I lost count.  I felt good in the pool.  I went 150 over, 3 additional 50's. It's fine, again, this helped me gauge how my body responds to doing all three sports, plus I could try out transition ideas and my food and drinks.  Those worked well.

I can tell what I need to work on my run, more than anything else. Adding more mileage to my program... Check....

I couldn't have done it without the credit of my favorite guy, he tuned my bike and got it ready the day before and was at the event all day running around taking pictures. :) And of course Coach D and Andy my master swim coach, both who have been supporting me with my swim.

I’m starting to feel more confident on my run. Funny how the run was my strongest, but since I’ve been focusing on my two weaker sports, the swim and bike for the past 6 months, my run got a little off. It was good to do the olympic triathlon this past week because I got a feel for what I need to work on, and I need to add more running miles. Which I am in small increments.  It’s working, I’m feeling better running, not strong yet, but getting better.

Final results Olympic distance triathlon 2017:
J-Hawk Olympic triathlon
1000 yard Swim: 22:56 T: 2:18 (1150 yards)
26.2 mile Bike: 1:38:02 (Pace) 17.7 T:2:03
6 mile Run: 1:10:22 (Pace) 10:50 per mile

Total: 3:15:41

Saturday, May 6, 2017

Flatlay ready first Olympic triathlon of the 2017 Season #IMWI2017

Ironman Wisconsin Sept 10th, training update..... Today I swam my first 2.44 miles in the pool. It was one of those types of workouts where you liked it and in the same breath didn't. The drills were sprint drills with stops in-between sets; but, I did 4300 total yards, nonetheless. I love seeing progress in my swimming because, I literally did not like the pool or swimming, for that matter and my mindset has flipped a switch, within 6 months, I feel good in the water. There are days when I have a choice workout, and I actually choose to get into the pool rather than running or cycling. Now, "that" amazes me. Finally, moving forward and getting fit.

Flatlay ready for my first Olympic triathlon of the 2017 season, J-Hawks Spring Sprint. πŸŠπŸš΄πŸ»πŸ™πŸ» πŸƒπŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle #crazyrunninggal#crazyrunninggirl



Sunday, April 30, 2017

IMWI May 2017 Lesson learned πŸŠπŸš΄πŸ»πŸ™πŸ» πŸƒπŸ»‍♀️ Morning fix ☕️

Quote for this month: "The only real conflict you will ever have in your life won't be with others, but with yourself." - Shannon L. Alder


Here are my lessons learned this month, I learned that ….
  1. Just remember, BE NICE, an ugly personality, destroys a beautiful face. It shows up in the run, believe me! 
  2. Go where you're celebrated not where you're tolerated. Haters are a fact of life and not everyone is always going to be a fan of you or what you are doing, especially with an Ironman. That's just the way it is. At the end of the day, you are the one doing this! You’ve only got one shot at this so you gotta focus on you and do what makes YOU happy. So, have the audacity to go for it because no one else will have the audacity for you .. You have to do this for yourself.
  3. Consistency, do something each day. Your time, strength and endurance is improving.
  4. Don’t forget the simple things. Focus on the simplest tasks, adjustments.
  5. Consider order in the chaos of internal feelings. 
  6. See myself on the course, each day. Think it through. Keep adjusting those thoughts, memorizing, visualizing; because how you're feeling and thinking, the strategy of moment and movement: this is the mindset which will get you through training and the day of the Ironman.
  7. Follow the plan... YOUR Plan! Know the Course. Listen to your body. Avoid overtraining. Schedule a “Rehearsal” Days and Pace yourself.
  8. Stay the course. Things don’t always turn out as planned or people don’t always come through. Focus on the Ironman Wisconsin and your training.
  9. There are no limits to what you can accomplish, accept the limits you place on your own thinking.
  10. Training is all about balance.

  11. Swimming 🏊 & Cycling 🚴...my fears slowly dissolve. I joined a master swim course. I try to never miss, swim at least 4 sessions, and chip away at technique and breathing. The only way to the Place beyond Fear is to do the thing you fear most. Swimming 🏊 and biking 🚴 are this place for me. 
  12. Surrender, as I go.... this teaches me my best destiny. It is a daily mindset and practice.
  13. Setting daily goals, you can’t tiptoe around them. You must do what you set out to do. It's as simple as that.
  14. With training, you can't keep a low profile. You get out there, on the course and train. 
  15. Training is one leap of faith after another. Keep doing, keep learning.
  16. Things come up, stay the course. Life keeps going while you train.
  17. As I get stronger and more in shape, there is a sharpness in mind, spirit and body. A new feeling of euphoria.
  18. Being an ironman is not being gifted, an ironman “in training” works hard, then succeeds on the purpose of the end goal, “running STRONG across the finish line.”
  19. I'm absolutely amazed at what my body is capable of doing. When I'm on... I love every part of training. Today is an on day....I have no doubt I could have done another massive session today, but it’s a rest day for me. My body seems to thrive on it. 
  20. I see the finish. Part of training is to visualize actually doing the course, at the start, getting in the water, swimming, getting out of the water, transition, bike, transition, run and then crossing the finish line.
  21. Training has taught me to be proud of who I am and not ashamed of how someone else sees me. People will walk out, act like children, not talk to you, because of reasons never understood, but, stay the course, because sticking to the path because it’s doing the right thing will make me stronger on race day.
  22. Training for an Ironman is another reminder that there are only ever 6 degrees of separation between people. …C O M M U N I T Y • I've spent so much time this past year of Triathlon fixated on the end result (signing up for the right race, focusing on the image of getting to the finish, the PB, beating my time, beating another persons time). So much so, that I think I've lost sight of why I signed up for the Ironman sport to begin with. If I can take anything away from the last 36 hours it would be this: Triathlon isn't always about the victories or beating that person who just seems to get away from you. It's about the COMMUNITY. I read this incredible quote on the back of a Triathlon suit when walking through a bike shop waiting for bike repair, it said, "If Triathlon was easy, everyone would be doing it". That's exactly right. It takes a unique person to give this sport a shot. There are mental, emotional and physical tests we face, we can be described as different from others but similar amongst our own. We share stories, we provide each other support and encouragement and we show each other respect ✊. It might be offering coaching, sharing a similar tale, offering to provide company on a swim, bike or run, or just providing those words of comfort. That is what Triathlon is all about. It may be an individual sport, but it is a TEAM effort •  • ❤️🏊🏼‍♀️🚴🏽‍♀️πŸƒπŸ½‍♀️
  23. Ride the course, at least once.
  24. 🏊Keep Balance! Training is not done in isolation. 🚴‍♀️Complement each other, nutrition, fitness. Not overloading. Is the way to go.
  25. 🏊‍♀️Be Consistent! The best way to improve swim technique and speed is get in the water more frequently. Swimming speed is 90% technique, 10% effort level in my experience and a higher frequency of getting in the pool helps the body learn that. 3-4x a week at 2500-3000 workouts are normal.
  26. 🏊‍♀️Good stroke mechanics is huge and keeping the technique the entire 2.4 miles is key. Swim 3+ days a week Intervals. 
  27. 🏊‍♀️ Pull with paddles helps stroke technique and upper body strength.
  28. πŸƒπŸ»‍♀️Cover the distance as quickly as possible. Prevent injury.
  29. 🏊‍♀️Be adaptable within races in difference courses, climates. Personally in life, life circumstances change.
  30. πŸƒπŸ»‍♀️Don't forget to Recover! Recovery is most overlooked.  And mostly learn this month. Between sessions from week to week.  Taking rest and recovery must be the top priority. It is important to get through sessions, hit benchmarks and recover for the next session.

That is all...

Stats to date are... 
1108 total miles to date swim, bike, run/race walk.
257 miles run/race walk
726 miles bike
115 miles or 182400 yards swim

Added goal, beat mileage for month from last year.  I didn't quite make the goal for April, 480 in 2017 and 542 in 2016. 

2017 Goals! Swim ✔️36800 yards (MADE IT this ones done), Bike 4600 mi (726 mi), Run 2017 mi (257 mi). First #IMWI2017! Train wisely, and injury free. Keep swimming, cycling and running.

Friday, April 28, 2017

Celebrating my special daughter today. ❤️πŸ’–

I am writing this only because you are on my mind, each moment, in the pool, on my bike, on the road when I run, when I listen to music; every moment. Not that it is a birthday, but, only just because… I celebrating you, how much you are to me. 

You are my favorite daughter after all. 


Yes, you! 


Your spunky personality brightens up the room when you are in it. 


Never in a million years did I think I would walk your shoes, but I am... Swimming after all... 


All those years, you swam in the pool. You were always my little fish, gliding smoothly through the water, quick without a wince. And I realize how much it takes to swim. 


Your precocious personality, you have a way of talking your way into doing things you want. I remember your coaches telling me how you would coax them into doing a workout they never planned for. Your fun-loving personality keeps everyone amused. You have a way that wins people's hearts. 


When you were little, everywhere we’d go, someone would know you. They'd say, "Hi!" And knew your name. It didn’t matter if we were in your hometown, or other towns and cities. We would always bump into someone. 


You have a way with words that delicately broach difficult situations, approaching the matter at hand, as if it were a dance. Just like when you danced for ballet, point, jazz, and the ballet classics. You physically danced with ease. I always loved watching you, your beautiful lines; as they called it in gymnastics. You are my heart and, you know this, and I can’t ay this enough. I love you, my special daughter.  


Have a beautiful day! 

Love always and forever, Mom!