Monday, May 29, 2017

Rode 1 loop of the Wisconsin Ironman course #IMWI2017.

Lots of rolling hills. 

Rita, my Ironman Savvy friend who has done it 2 times, made Barlow hills, I walked it. Then we got lost because we followed the blue arrow markers. If you ride the course, my advice, do not take the blue arrows. They are from last years course and they take you way out away from the course. 

I did it and feel much more comfortable. And know what I need to work on to make it within the time. Lots of hills and my friend taught me how to ride them to take advantage. 

*Great thing to do for me, so now I can visualize.

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

Friday, May 26, 2017

First OWS of Five Aquathons #IMWI2017

"We rise by lifting others" - Robert Ingersoll And the Kayaker, Abby, was that person for me this week.

It’s been a crazy week. I had a lot of feedback from coaches, swimmer friends, and experienced Ironman, family and others providing their thoughts about my training. One conversation left me concerned and scared and that was, that they said, “be careful not to overtrain.” After the experienced people heard what I was doing in my training. The biggest advice I heard was, take at least one a day a week and just do nothing, yoga is fine, but nothing means nothing else.  To give my body time to rest.  So, I am starting to do this….

I did my first OWS and the water was like an ice-cube. It was 50 degrees. I got out there and my feet were frozen. I had second thoughts but forged forward and waited in the water for the start. I didn’t put my head in, trying breaststroke with my head out of the water. I didn’t go very fast, in fact, as I was swimming I just kept telling myself stay calm and breath.  I got to the first of 2 buoys and my throat constricted and I felt like I was choking.  I yelled for a kayak. She let me rest on it, and encouraged me to continue.  So, I did. I did breast stroke, then back stroke. I made it to the next bouy and swam on my back the whole way in. I am so happy my master swim coach taught me backstroke and makes me do it. I don’t like it but now realize why I need to know how to do it. If I get tired there is another stroke I can do.

First of Five Aquathon: Open Water Swim (OWS) and Run with transition.  OWS 1188 yd 00:34 50:25 pace Water was ice cold. First time in OW my new wetsuit and since 2009. It was 50 degrees. Had to get help halfway from Abby in the kayak. Thanks to Abby, she encouraged me to stay with it and finish. Water in lungs, tightness in my throat. Weezing, couldn't breath. But, was able to hold on to the kayak to calm down then go again. Run next 3.12 mi 00:37 11:46 pace Not my best run. Walk ran this one because I was so exhausted from the cold swim.

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? I rode the bike course here's my post.
  7. Practice open water. Here's my "eye-opener" OWS post.
  8. 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.
  9. Stop overtraining. You do not want to go into the race overtrained. Do shorter and faster early. Endurance later.
  10. Focus on Quality over Quantity. 
  11. Schedule rehearsal days. Practice how you eat. Get up and eat and drink what you do on race day.
  12. You cannot afford to screw up nutrition. When doing the century rides for endurance, don’t stop at the stops. Bring your own fuel.
  13. 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.
  14. Stay positive. Race within your means. Learn how to test out your exertion, since I’m not using tools. (65% on bike for Ironman)
  15. Prepare and practice for transition.
  16. 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. 
  17. 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... 
380 miles run/race walk
1208 miles bike
447,040 yards swim

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