Sensory Strides podcast

f You Lack Optimism, It's Game Over – Gary Vee

Welcome to the Sensory Strides podcast. Observations of the world through activity, reading, listening, and everything else.

I've mentioned my struggle with my bike speed before. This week I had a breakthrough. On one of my weekday rides, although the overall speed wasn't at 14 mph, a five mile segment was at an average of 14.3! Now to just get the entire ride to meet the goal.

Then Saturday and my long ride came. 45 miles. I split it into two segments so I could attend the local dairy breakfast with my family. I rode to my mom's house, which just happens to be 22.5 miles from mine, went to breakfast, and then rode back. The weather had changed overnight and gone from nice warms 70-80 temps to low 50's and felt much colder. Plus, I had a headwind the entire ride, yes both ways, although it wasn't quite as bad riding back as it was riding to my mom's. When I got to my mom's I was so cold. By the time we got to the dairy breakfast, I was still shaking. In fact I was shaking so much I couldn't hold my plate still as I went through the breakfast line. I drank lots of coffee during breakfast, but even that didn't do a great deal to warm me up.

Thanks for joining me this week. Don't forget to stop and smell the roses.

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You don't need anyone's permission to follow your dreams – author unknown

Welcome to the Sensory Strides podcast. Observations of the world through activity, reading, listening, and everything else.

I had to rearrange my training schedule this week. I actually thought I would have to miss some workouts due to meetings which involved travel and just didn't allow me enough time for the workouts.

Thursday I knew I had an all day meeting in Milwaukee, which meant leaving the house at 5AM and not getting back until 7. Yes, I could have gotten that 48 minute bike in between 7 and 8, but I knew after all that driving and the all day meeting I would not have the energy.

Wed I had a meeting in Madison after work. I did my swim workout in the morning and got in just over a mile of the 4.5 miles scheduled prior to my 7AM conference call. I was actually pleased to get that mile in since I didn't think I would have a chance to do any of the run portion. Then, my evening meeting was canceled so I was able to do both Thursday's bike and 3 miles of the run.

For Memorial Day, a group of us went to the local lake to do an open water swim. First time swimming in a wetsuit. The swim was great and the water wasn't all that cold.

During one of my workouts this week I listed to the Fat Black Podcast and he had Charlie Jabaley on the show. What a great story, especially for a back of the packer like me. Charlie did the New Zealand Ironman in March finishing just ahead of the final cutoff. https://player.fm/series/trispecifics-the-fat-black-podcast/fb-262-charlie-jabaley

With the change in the weather, I finally had to take the fleece sheets off the bed and replace them with summer sheets. I bought some sheets off Amazon and I was very nervous about it as I am very particular about my bed. When I opened the sheets I was very excited that the fitted sheet had sewn in elastic to help the sheet stay on the corners. Then, the top sheet was extra long – I was able to really tuck it in at the bottom and the top sheet still went all the way to the head of the bed. Exciting for me because I hate when the sheet pulls out and my feet are uncovered.

Thanks for joining me this week. Don't forget to stop and smell the roses.

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"Success in the sport is, above all else, about enduring suffering." Chris McCormick, two time Iron Man World Champion

Welcome to the Sensory Strides podcast.

The heat is back and my speed seems to have come with it. Wed I had to do 4.5 miles in 86 degree heat. I had an amazing run and averaged 13:36 minutes which is amazing for me!

Saturday I had a choice between heading to Winona and riding with my tri team on the Triona course or riding in Westby's bike ride for their community celebration. While riding with a group is important for me and improving my speed, I choose to sleep in until 7 and then got up and watched the Royal wedding for an hour or so and then headed out and just did a ride on my own.

My bike speed isn't at the 14 mph average I need for the race this summer, but I am improving and hope to make that goal. I am more comfortable riding and maintaining the higher speeds on the flats, but if there is a hill, my speed drops way down. At least I know where my focus needs to be.

I also added strength training back into my workouts. I have to strengthen those core muscles! When I had been doing strength training before I was injured, I had really noticed the improvement in my arms and am hopeful I get that back. I love strong arms!

Thanks for joining me this week. Don't forget to stop and smell the roses.

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If you realized how powerful your thoughts are, you would never think a negative thought. - Peace Pilgrim

Welcome to the Sensory Strides podcast. Observations of the world through activity, reading, listening, and everything else.

Rain! Ugh, I was so happy this past week when I was able to get outside and train in warm weather! Then, the rains came in and it got colder again. Friday I was supposed to run 6 miles and Saturday bike 25 miles.

I don't necessarily mind running in the rain – or biking, although the bike doesn't necessarily like it, but this was a fairly hard rain that didn't want to let up.

When I got home Friday night, there was a break in the rain. However, I didn't get home until just before six. I tried to get my husband to "talk me out of going for my run and sitting on the couch with him". He didn't bite, so I said I was only going to do three miles and asked him if he could have supper ready for me when I got back.

I headed out and got about a mile and a half in and realized I would have gotten into the run and completed the entire six miles, but since I had asked my hubby for supper I did my three miles and headed in. Next time I try to talk myself out of one of my workouts you can bet I'm going to remember that!

Saturday morning was still a bit on the chilly side, but the rain stopped. I headed out right away in the morning knowing it was just a break and that the rains were going to return. Got my 25 miles in, but boy were my shoulders sore the rest of the week.

I thought it was related to my shoulder injury from a few weeks ago, but on Sunday I realized it was just sore muscles and had my husband rub them out. Boy did I feel better after that!

Thanks for joining me this week. Don't forget to stop and smell the roses.

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"Someone once told me not to bite off more than I can chew, I told them I'd rather choke on greatness than nibble on mediocrity!!!" - Author Unknown

Welcome to the Sensory Strides podcast. Observations of the world through activity, reading, listening, and everything else.

This past weekend I ran the Grandad Half Marathon. This was my first big race five years ago. The timing of the race fell into the 70.3 Triathlon training I have been working on and now I am 12 weeks out from Chisago 70.3, my goal race for the year.

I believe strongly in having an A, B, and C goal for each race. My C goal is always to finish. My B goal for this race was to run the entire thing, no walking this time around. My A goal was to finish in under 3 hours. I know 3 hours is a long half marathon, but I am not fast, my goal is to get out there, be active and challenge myself.

At the half way point of the race, I was at 1 hour 35 minutes, so was not looking promising for meeting my A goal. I decided to challenge myself and see if I could push my boundaries. Miles 7-10 went well and I had cut some time off the 5 minutes plus (because of the .1 mile), but not enough to be confident in breaking that 3 hour mark. I pushed even harder. About mile 11 ½ I almost gave up. I just didn't see how I could have a negative split – a split is how long it takes for a portion of a race, usually divided into miles or, in this case the first half of the race and the second half of the race.

I spent a half mile arguing with myself in my head trying to kick the negative thoughts to the curb – not just about speed but to keep running - remember B goal was no walking. Once I saw mile twelve, I decided I was going to push through and really work on that last mile to make my time. I was worried because the mile markers hadn't matched up with my running watch, but I was pretty certain the time had to be right, but the bluff had probably blocked some of the mileage from the beginning of the race.

For the last quarter mile, as I passed people I tried to encourage them to in case they didn't realize where they were in timing and let them know they were very close to a sub 3. I almost cried when I was just over a tenth of a mile out as I was beginning to think I wouldn't break the 3 hour mark after trying so hard. As I came into the last 50 yards, I realized it was going to happen and I crossed the line at 2:57:38. My average speed the first half was 14:22 per mile and my second half was 12:41 per mile.

I had originally planned to do a tri training plan I had found twice back to back, but after finishing the first 16 weeks didn't feel the plan was really right for me. I found some other plans and in reading them, none felt quite right. I choose the one I felt was the most right and aligned best with my schedule. I am now two days into this new plan and I am loving it!

So, Saturday I did 13.1 miles, Sunday was a rest day, Monday I swam 800 meters in the morning and ran 4 miles in the afternoon, and today I biked for 40 minutes with some speed work. Even with sore muscles from the half marathon, my training the last two days has felt great and gives me lots of positive energy moving into the next 12 weeks.

Thanks for joining me this week. Be sure to check our show notes for links to inspiration items and … don't forget to stop and smell the roses.

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"You can't hit a home run unless you step up to the plate. You can't catch a fish unless you put your line in the water. You can't reach your goals if you don't try." — Kathy Seligman

TriDot assessments and my score

5 miler

missing book pages

paring down the podcast listening list

Pizza crust versus Pie crust

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Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A 'you can do it' when things are tough. Richard M. DeVos

Tri Dot training plans https://www.tridot.com/

Bicycling Maximum Overload for Cyclists http://amzn.to/2zYkW47

Book: Let It Fly by Pat Flynn http://amzn.to/2hK2ty4

Azul's website http://coachazul.com/

Azul's podcast https://itunes.apple.com/us/podcast/born-to-write-learn-about-writing-from-authors/id1303212874?mt=2

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Travel with an open mind. It's the only way you'll discover something new and exciting. Donna Karan

Tri Dot training https://www.tridot.com/

Another Mother Runner Training https://trainlikeamother.club/

Bali with Craft Tours http://www.crafttours.com/

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Racine 70.3 versus New Orleans 70.3

The Identicals by Elin Hilderbrand

http://amzn.to/2h70bZA

Beauty and the Beast – Be Our Guest https://www.youtube.com/watch?v=dI0dP9Ubyco 2:23 http://amzn.to/2zBJ35n

Joseph and the Amazing Technicolor Dreamcoat – Those Canaan Days https://www.youtube.com/watch?v=z5nS79f1OIQ

http://amzn.to/2h7RoH9

candy corn

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The more you praise and celebrate your life, the more there is in life to celebrate. Oprah Winfrey

Triathlon team and Facebook

Burning Man and bicycles https://www.bicycling.com/news/burning-man-abandoned-bikes-hurricane-victims

Another Mother Runner episode 281 with Alysia Montaño www.alysiamontano.com/

https://anothermotherrunner.com/2017/10/13/281-conversation-pregnant-pro-runner-alysia-montano/

Molsa and donuts http://www.swnews4u.com/archives/6857/

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