Sunday, April 30, 2017

IMWI May 2017 Lesson learned 🏊🚴🏻🙏🏻 🏃🏻‍♀️ 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 •  • ❤️🏊🏼‍♀️🚴🏽‍♀️🏃🏽‍♀️
  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. 🏃🏻‍♀️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. 🏃🏻‍♀️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. ❤️💖

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! 

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.