Friday, April 21, 2017

The Morning Boost: Retirement... It's a Chess Game

"A hero's not somebody who's unafraid, it's the guy who's scared to death and does what's right anyway."~unknown

The Big "R" for Retirement. Just recently my significant other of over 30 years, decided to retire and I on the other hand have at least 15 more years of work to do.

Even the decision to make the change took over 3+ years to take the plunge! He loved his job. There are not many people who can say that "their career gave them that amount of purpose".

Four months after leaving the profession, the honeymoon is starting to wear off. For a while, it felt like a week off or vacation, but it appears there might be a big hole that work carved out.  As we talk through this together, he jokes, “I lost my purpose.” And I can tell, he’s starting to get bored, he'll say Time sure does go fast," even though his days are full. Some things stay the same, like routine; but, others are in flux. 

Retirement is a goal, lifestyle, process and mindset, here's what's shifting:

MEALS: I am served gourmet and homemade meals: breakfast, lunch and dinner. He has always been the “cook” in our home.  

YARD: Our yard has looked even more vibrant than ever. The lively plants only enhances our yard. 

FISHING: We have more fresh fish in our freezer. I am sure he’s out on the lake at least 3 times a week for long weeks, either solo or with a buddy.

HEALTH: Always a gym goer, he continues to go to the gym. I'm happy about that, it keeps his heart pumping and muscles strong.

MORNING MUFFIN: I have had more fresh muffins and my favorite hazelnut coffee, because he likes to visit the local shop that has fresh bakery and coffee. He knows he will run into a buddy or two and catch up. He has a lot of local friends and I like to see him staying connected.

LESS STUFF: Our journey to downsize for the summer months started two years ago. Clearing out rooms, searching for the right place, and planning to build a smaller home in the door county area. The many unknowns continue to stifle us. We carry on.

What still remains uncertain is the direction to go. The plan was to take trips; like, enjoy scuba diving, hiking in the mountains, or painting on rooftops in Italy. 

That was the initial plan. But health issues got in the way. Health is a major consideration in all choices we make. 

The plan was to get a place warm for the winter months. But this too, is another "tweak" in plans. Lucky to have the choice, but the real-estate market in the southern states is different. Even the international islands considered, are not the best for medical emergencies. This is something we have to consider at our age.

We move forward, take two-steps then one-step-back, making big strides, then get stuck in another area. We focus on goals, even though they shift slightly. Our lifestyle is constantly changing. 

The walk continues. Knowing it’s a process. Right now the goal is to keep our mindset in check daily.

Monday, April 17, 2017

IMWI2017 Guesses #Crazyrunninggal

I have been imagining myself running across the finish line in the Ironman Wisconsin. Before that, I see myself dipping my toes in the water, ready for the swim, I transition to the bike, then ride my bike, mile by mile with cadence ease. Then on to the run. I image the times I cross the finish line are to be between 13 1/2 to 15 hours.  

You probably are saying, "That's quite a range!" But, I'm giving myself leeway. Here are my guesses for times as I continue to train.

Swim: I have to swim 2.4 miles in 2 hours and 20 minutes.  That's the cut-off. This converts to 3:37/100 pace in a  yards pool.  My pace 01:47/100yd to reach 4224 yards in 1 1/2 hours. Out of the water no later than 9 AM (8:30 AM at the earliest) with a 7 AM start.

Bike: I have to hit the 112 miles by 5:30 PM to meet the bike cut-off, and 2:45 I must hit the 60 mile cut-off (11.43 mph for 10 hours). My fastest goal is 6 1/2 hours, at a 18 mph bike pace, to arrive in transition by 3:30 PM and latest would be 5:30 PM at a 8 hour 14 mph pace.

Run: My goal is to run a 5 1/2 hour 26.2. The cut-off  requirement to pass the 13.1 mile mark by 9:45 PM, a 14:53 min / mi pace. Let's say I start the run at 3:30 PM, and I run an overall 11:00  min/mile pace, I would cross the finish line at 9:10 PM.

If I calculate my previous and only half-ironman completed in 2009, I would make it across the finish line at 8:30 PM. This was over 8 years ago, and I didn't train for the swim or bike. These are my estimates from above:

Estimates (These are my fastest estimates)
  • Race starts 7 a.m.
  • Done with swim at 8:30 AM: estimate 1 1/2 hours
    • 10 Min - Transition
  • Start bike 9:00 AM
  • Finish bike 3:30 PM estimate 6 1/2 hour 
    • 10 Min - Tranisition
  • Start run 3:40 PM
  • Finish run at 9:10 PM: estimate 5 1/2 hour 
Let's see how close I come.

Wednesday, April 5, 2017

IMWI Lesson learned for April 2017

After SALTY swim
in the ocean,
fighting the waves. Tulum Mexico
Quote for this month: “Run with your heart instead of your mind. When you think with your mind, you think of the things you can and can’t do. But when you run with your heart you forget about what you can’t do, and you just go out and do it. RUN!”

Here are my lessons learned this month, I learned that ….

  1. Ironman training can be tough, and teaches immensely tough lessons.
  2. Some people will stick with you and some won't. Keep looking at the end goal. You know where it leads.
  3. Want to be great at something, OWN YOUR MISTAKE.  You need to embrace failure. “The conventional wisdom is that these people overcame their failure to become who they are or are famous despite their failure. The exact opposite is true: these people are famous not despite of their failure, but because of it, and because they embraced it” (Petrone, 2017).  What I attribute my failure to be is dropping out of the Ironman Wisconsin in June last year, 2016, because I believed I was not trained enough to do it. Today, I learned to put that expert support structure in place early and that has made an immense impact.
  4. Burpees Hate You Too! Do them... ;) 
  5. Ironman training can teach you something, stay strong, be in it, listen to your instinct. Sometimes, even with wisdom you will still make mistakes.
  6. Be careful the drama you create, it may be unnecessary. All one needs to do is stop, breath and possibly even say No. 
  7. Know to focus. Stay the course. Keep with the routine, no matter where you are at and what you are doing.  
  8. Either win or learn.
  9. Keep it fun! It's a tough road. We don't stop playing because we grow old; we grow old because we stop playing.
  10. Do it piecemeal. Note to self…. I don't have to take training all at once, but rather, one step, one breath, one moment at a time.   
  11. Why complicate life... Adjust and readjust as necessary. Things will always come up, remember... 
    1. Missing somebody? train, get on your bike, run, swim. 
    2. Wanna meet up? train, get on your bike, run, swim.
    3. Wanna be understood? train, get on your bike, run, swim.
    4. Have question? train, get on your bike, run, swim.
    5. Don't like something? train, get on your bike, run, swim.
    6. Want something? train, get on your bike, run, swim.
    7. Love someone? train, get on your bike, run, swim.
  12. Take time to look how far you've come. It’s hard to believe a year ago I could barley doggie paddle, never did a flip turn, butterfly or backstroke, never dove off a swim-block and only did “one side” freestyle breathing. I've come along way! #imwisconsin2017 #triathlontraining #trainIntent #triathlete  #IMWI2017 #crazyrunninggirl #crazyrunninggal
  13. Do not get so focused on body image, it's about strength, endurance and consistency. 
  14. You can do this, stay with it. Incremental tasks and if it's a miss, it’s okay, you always have tomorrow!!! ðŸŠðŸš´ðŸ» 🏃🏻‍♀️🙏🏻
  15. Don’t let anxiety take over. There’s a lot that will come up, stay focused, you know exactly what the end goal is.
  16. Take time and breath!  And breath again. 
Stats to date are... 
660 total miles to date swim, bike, run/race walk.
147 miles run/race walk
390 miles bike
87 miles or 153120 yards swim

2017 Goals! Swim 36800 yards, Bike 4600 mi, Run 2017 mi. First #IMWI2017! Train wisely, and injury free. Keep swimming, cycling and running.

Thursday, March 2, 2017

IMWI2017 March 2017 - Lessons Learned

Here are my lessons learned this month, I learned that ….
  1. "In order to heal others, we first need to heal ourselves. And to heal ourselves, we need to know how to deal with ourselves ." Thich Nhat Hanh” 
  2. That’s it in a nutshell for me, lots of learning about myself again this month especially when it comes to the ironman training.
  3. The anxiety I start to feel when I start swimming fast is just adrenaline. Push through it with my strength and kick.
  4. My friends are amazing support, keep open to their support and advice, don’t resist it.
  5. There’s a big difference in bikes. A triathlon bike will allow you to use different muscles to save your running muscles in the next event. 
  6. If anyone ever told you Ironman training is nothing, you’ve heard it wrong. 
  7. Ironman training gives a person the ability to really SEE THEMSELVES and how they deal with things under pressure.  
  8. Even though I feel that adrenaline rush swimming fast in the water... I can pull through this with my arm strength and kicking. This is new to me because I typically go slow or slow down because I SIKE myself out” given I have high expectations of myself.
  9. I can do this and am becoming stronger each day, just keep at it daily.
  10. Drinking water is key.
  11. Nutrition, it is important to practice nutrition on the bike, run.
  12. Hydrate some more!
  13. Get with cyclist groups to ride long bike rides on the weekends.
  14. Stay consistent and be stronger in each: 🏊🚴🏻 🏃
  15. Things will be hard, push through it.
  16. I need to care about me and say when to rest or stop.
  17. Once I make the decision that I will NOT FAIL, my heart and body will follow this… I can see this in my swimming, now on to bike and run.
  18. I am learning so much about who I am, how I respond, and how I act (do) in training.
  19. I am definitely hard on myself. And have gained lots of coaching from my walking friend about letting go.  Because when I set expectations to achieve the end results, as she has seen time and time again with Type “A” people, that it impedes them from moving forward and improving.  For example: I’ve been swimming and improving my short distance times significantly.  And last weekend, Saturday, we did a long 1 hour swim and they coaches recorded splits. I came in at 2:10 average, which isn’t my 1:47 fastest short distance time for a 100.  Of course looking at my daughters times when she was a USS swimmer is painful, because she would come in at :59 which obviously I cannot compare because she was swimming since she was 3 and I’m starting out at 51.
  20. Everyone makes mistakes, it’s how you respond to those mistakes that matters. 
  21. Follow your heart and you will always see the nice side of others first. 
  22. Forgive yourself for the mistakes you made in the past and remember to forgive others, no matter how small or big of a mistake that was made. 
  23. Always explore new options that are presented to you and open your heart to advice for growth. 
  24. Always be yourself, and don't allow others to alter who you are for what you represent.

That is all...

Saturday, February 4, 2017

IMWI2017 February 2017 - Lessons Learned

Here are my lessons learned this month, I learned that ….
  1. If I keep consistent, I will improve.
  2. I need to keep a dream-journal by my bed, to write down my dreams, write down how I feel in the morning, or write down what I'm thinking when I wake up in the middle of the night.
  3. Sometimes new friends do not give a second chance, and that's okay.
  4. I have an amazing healthy support framework.  One day, I came to swimming, and a friend came up to me, gave me a hug and said, "Kim, we have your back, go for it."  Which means they are supporting me, it's a large community of friends I have had for over 2 decades.
  5. It's okay if I have a slow week, I can't be so hard on myself. Things will come around.
  6. Swimming is the key to success.
  7. I will get stronger running.
  8. Yoga is critical to the training routine, it helps prevent injury. Yoga is added to the weekly workouts.
  9. Tell coach (IMWI) what I'm thinking, my fears, my experiences, she is there to help me and guide me through this.
  10. There are things that are in my control and other things that are outside of my control. I need to keep an eye on these control variables and understand the difference, to help me stay on course, not get in my head, and maintain a sense of strength, courage and consistency. 
  11. There is a power of vulnerability and I must "Fully Embrace it!". 
  12. There is a strong sense of belonging in the Ironman community, stay open to it.
  13. I have an ironman story to tell, and when I share it, people listen.
  14. It's all about me, and it's not about me at all.
  15. Starting to feel healthy and my attitude shows it...
  16. Stay with it.
  17. It's all about the kick.... (swim), focus on it.
  18. Treat each part of the IMWI like it it's one race, complete it, then look to the next part.
  19. Slow training down, at least for right now. My coach says "slow down Kim, I don't want you too train too much too soon and risk getting injured." I guess all of us type "A"'s are like that.
That is all....

Exploring through mindmaps

Saturday, January 14, 2017

IMWI2017 January 2017 - Lessons Learned

Here are my lessons learned this month, I learned that ….
  1. I need to be patient with myself and not get frustrated, because my frustration comes out to my coach and others and that is NOT what I mean at all.
  2. Learning to swim using technique, is naturally giving me strength and endurance and speed. I’ve improved my 100 25 seconds since I started master swim.
  3. I should not focus on speed when I am learning technique.
  4. Swimming is helping my running and biking.
  5. I use my core in swimming more than arm strength, so I added free weights to my weekend routine. Weights for at least 30 minutes.
  6. If I’m feeling a pain or strain in my muscles, I should stop and ask someone ways to allieve it, instead of pushing through the pain. It will only get worse (as if I didn’t know that already, but need to continue to listen to my body)
  7. I have an amazing support group of who I look up to and trust their advice.
  8. It takes courage to do this.
  9. I am a strong swimmer even though many times, in drills, I am last.  It will come. I will get better.
  10. I am getting stronger, but that doesn’t mean I have to do everything and all.
  11. The schedule for training is simple, be smart about it. (as coach Jen says)
  12. It's okay if I'm not doing something perfect yet, it will come.
  13. Listen to my coaches, mentors and experts in the field. I'm the student. Stay open to their wise teachings.
  14. Not everyone understands or knows my background, and that's okay. I am starting from now and building.
  15. I will approach my running as if it is new and I've never done it before. I'm not the same person, same shape or same age, it's definitely different. Even though I have run over 100 combined marathons/half and tri's and one 70.3 ironman, it won't be the same as then. This is now and I will perform how I do now!
  16. I can fit it in, it isn't that difficult. I make it workable with everything else I'm doing.