Monday, February 22, 2016

Wisconsin Ironman: Health or wellness inspired by a competitor.

More advice as I learn from experience.  A day of reflection. Looking at what I've learned so far, since I started this Ironman training journey in October.

Change your structure improve your script.

  • Commit to a process, not a goal.
  • Build smart feedback loops.
  • Give up the need for immediate results.
  • Make the choice to stay away from negative conversations and naysayers.
  • Be okay with the struggle. By declaring you are 'stopped', you can get that out of the way. This then opens up something else that aligns with your commitment. It’s that simple, it's brilliant.

Stay with your training consistently.
Don't beat yourself up if you miss a day of training, don't over train the next day, you'll injure yourself or burn yourself out. Just pick up where you left off.


Get Intense with Your Routine. It’s not how hard you train but how specific to your goals you train.

Be a Planner.
Put a Schedule together first. The beginning of discipline is a good plan. Know when you’re going to the gym, what you’re going to eat and what foods the nutritional value they will come from, and how you are going to avoid giving in to not doing the work takes discipline. 


Train consistently, under promise yourself and over deliver.
Always train your strengths more so than your weaknesses and keep your training fun, varied, challenging (sometimes) and motivate yourself by any means possible!  Pick up your weakest discipline to 3 times a week when you have time.

Learn everything you can and prepare.
Get Educated and do your research. (i.e. Bike fitting, nutrition, race day, etc)

Nutrition.
Understand how do you eat today, baseline, track and get an expert to review and make suggestions. Tweak and do again.

Enjoy it all, every single moment.
Live in the moment, do what you can in that moment and relish the experience.  Ironman is a journey to be remembered as a fun long training day with 100’s of like minded athletes, with a full buffet of waiter, waitress services.  Enjoy it!

Wisconsin Ironman: Training thoughts

Training Thoughts as of right now.

 I sit here wondering, why is it that I set my alarm for the wee hours of the morning, with an intention to get up and workout, to find myself waking up to the alarm, then hitting snooze several times.


Wake up a half hour later, thinking, "Okay, I'll get up and go to Yoga."

I get up, prepare for that, then say to myself, "Maybe I'll go for a swim."

Putts for a while on the computer, then say, "Maybe I'll go to the gym instead." 

Then I talk myself out of that, saying, "I can go down to the basement and run on the treadmill."

Not only did I waste my entire 3 hours of work out time, but I sit here without doing any of it.

I say, "I have tonight."

For me,
Right now,
It's a mental game!

I let myself be:
Frustrated...
Angry at myself..
Defeated...

This is not how it is suppose to be.
I say to myself, "Turn this thing around!"
Solve the problem.
Change the behavior.
This will not work going forward.

This is my Wisconsin Ironman journey.

Sunday, February 21, 2016

Kim's Bucket list

My Bucket list keeps growing:
1. Run an Half Marathon 50 states. 48 done. 
2. Bike all of the Wisconsin Trails-done 2017
3. Hike the El Camino Santiago
4. Bike Tour in a different country
5. Paint on the roof-top in Italy
8. Compete Ironman Wisconsin-2017
10. Climb the Manitou
14. Create clothes line, Fashion Week.
15. Travel globe: Australia, Ann Frank's house, Japan
16. Solo art show Chicago-done Mar 2017
17. Create art in Chiang Mei
18. River With Many Colors Caño Cristales Colombian river

Ironman Wisconsin 2016: Getting Serious Advice

Wisconsin Ironman Training Update: I've been reading a lot about the struggle in Ironman training, and out of all the advice I either receive from athletes who have done 5 or more Ironman's, or I have read about; the best advice seems to be to, "Stay with your training consistently." And "Don't beat yourself up if you miss a day of training, don't over train the next day, you'll injure yourself or burn yourself out. Just pick up where you left off." (So needed right now!) I decided to picked up this book, "Training Plans for Multi-sport Athletes: Your Essential Guide to Ironman & Endurance Racing," by Bernhardt, Gale.

I think this book will help. 

You know you are getting serious, when you buy this book! 

Moving along!

Retirement Planning 101: Introduction

Retirement Planning 101: As many of you know, we are working on transition. Trying to retire, anyway. It's been a good 5 year process, the first 2 were getting our heads prepared, the remaining 3 were getting our heads and hearts ready and this past year, we are actually doing. There are so many things we have done during these 5 years, and in the next several weeks I will be posting the different steps on my blog. I will share what we did to get to where we are today. We are close to the finish line, but still running, or walking some days, some days we didn't do anything except catch our breath, and some days we went backwards (ha ha). During our retirement research, we've been to Arizona, Belize, Mexico, Colorado, California, South Carolina, New Mexico and back. We've set and achieved at the time, unthinkable goals which were new and now thinkable. And I will write in my blog, what we did to make it this far. I will explain how we came to the decisions based on all of our choices and what a crazy journey it was and still is. 

Stay tune!

Saturday, February 13, 2016

Stats for 2016 (as of June 3, 2016)

Yoga 55 hours
Swim 49 miles
Walking 113 miles
Cycling 1007 miles

Running 216 miles

Recorded 10328 total  1397 in 2016

 Run Cycle Swim Walk
 27      145 3     31
 9    88     3    25
 56    70     4    32
 20    86     24    11
 92    222 8    25
 62     113 6    48
 37     452 5    18
 23     60 11
 49     101     6
 39     189    30
 414 1,526 53     237

Wednesday, February 3, 2016

You teach people how to treat you...

When people say to you, "I'm just giving you a hard time."  One must consider what their intentions are. If their intentions aren't warranted, then it may be time to let go.  Life is hard enough, why would you choose to listen to those who "give you a hard time?" Isn't it better to choose to be supported? "You teach people how to treat you by what you allow, what you stop, and what you reinforce." Tony Gaskins  Think about it...

Tuesday, February 2, 2016

Training Habit #2: Get Intense with Your Routine

Maintaining a steady pace will help you improve your overall health. To speed up the process, you’ll want to add some HIIT into your exercise regimen. During a HIIT (high-intensity interval training) workout, you mingle bursts of intense exercise with lighter exercise. 

This could involve sprinting, bodyweight exercise, or moving weights like kettlebells or dumbbells. Whatever exercise you choose to do, do it hard for 30 seconds, take it easy for 60 to 90 seconds, and then go full force again for 30 seconds, repeating the cycle for 30 minutes. 


You’ll be exhausted when it’s all said and done, a sure sign that you’re burning fat!

Training Habit #1: Be a Planner

Like flying by the seat of your pants? Then you’re going to struggle doing the work. Training requires you to be disciplined.

The beginning of discipline is a good plan. Know when you’re going to the gym, what you’re going to eat and what foods the nutritional value they will come from, and how you are going to avoid giving in to not doing the work takes discipline.

Now go do, make that plan and stick to it.