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Change up Your Swim Pace

We can get pretty lazy when it comes to swimming. We show up to the pool, maybe after a struggle to find our stuff, get there, deal with traffic, deal with the pool schedule, deal with the other exercisers that you need to share the pool with ...

And then some of us aren't really paying attention when we swim. We don't want to. We don't like swimming. Swimming makes us feel slow, dumb, not good, inept.

So sometimes our mindfulness and effort aren't in it all the way. We lose focus. We aren't paying attention to our form. We aren't giving it a good effort, or our best effort.

Here is a good workout to help with changing that up.

This workout helps build top-end speed and helps you improve your ability to change pace, which is a vital skill all triathlon swimmers need to learn.

✅ Staying in the game. Paying attention.

✅ Learning to work with your breath, have control of it

✅ Learning to pick up the effort without the heart rate and breathing becoming too labors. Calm and Strong. Not frantic.

🌟This workout helps build your race pace.

🌟This workout also helps you to control your breathing and effort.

🌟This workout will help you to learn to change up your pace, a vital skill needed for racing and dealing with the open water swimming.

On this workout, be mind full of the paddles. Reduce arm turnover and focus on good form. When using the pull buoy, this is your opportunity to focus on rotation.

Warm-Up: 200 your choice
Main Set: Changing it up-16 x 25 yards, every 4th fast-300 yards, steady swim-12 x 25 yards, every 3rd fast-300 yards, paddles-8 x 25 yards, every 2nd fast-300 yards, pull buoy-4 x 25 yards, all fast-300 yards, paddles and pull buoy
Cool-Down: 100 choice

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Training Blocks

What is a training block? A training block is a period of focused training that hones in on a specific discipline. During these blocks, you back off on the volume and intensity of the other two disciplines to allow more time and energy to be spent on the third, which in this case is the bike. What are the benefits completing a training block? First, we need to talk briefly about the concept of progressive adaptation. In a nutshell, a stressor is applied in the form of a training session. This taxes the body systems which, in turn, respond by coming back a bit stronger than they were before (achieved with proper recovery!) so that they can better handle these stressors the next time around. Rinse and repeat. The tricky thing in multisport is that these stressors are spread across three sports and must be carefully balanced, and combined with appropriate bouts of rest and recovery, to avoid overtraining and injury. Throw life’s other demands into the mix and you’re left with a finite amount of stress you are able to apply within a given period. By scaling back the intensity and volume of two disciplines, you are subsequently able to scale up these factors in your third discipline. When executed in a strategic, smart manner, this can yield incredible fitness gains in a much shorter time than one would see utilizing their traditional approach. But won’t I lose fitness in other areas?! Nope! Your aerobic fitness will maintain, if not increase, throughout this training block. By strategically interspersing shorter, technique-based sessions of the other two disciplines each week, you will maintain neuromuscular sharpness in these areas without cutting into your primary focus area. So what now? As we wrap up race season and roll into the “off season”, this is the prime opportunity begin addressing our limiters in preparation for next year. Training blocks are an epic tool to doing so. So give it a shot! Switch things up, focus in and get ready to ROCK. We have developed a series of training blocks with various foci for the 2017-2018 off-season that are fully customizable to meet your training goals. The cycling block begins Monday, October 2. Sign up to get in on the fun!

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That swim SUCKED but Coach told me to mark it as a win

OMG!  Thats all I have to say about this swim.  Have you ever had a workout and you .... manage to get home and think to yourself .... "ok, that was it.  i quit!"  Well .... the only reason I didn't quit today was because my Coach told me no "what ifs". It's kind of funny really.  Tori and I were talking on the phone about our medical conditions and how we were just F this and F that because really ... we are dealing with some things that just blow.  Being fatty fatty when you are working your tail off and the meds don't give a shit. CHUNKY MONKEY We are talking about ... sweating 5 pounds to look good at the dance.  We are FREAKING talking about have NO NO NO NO clothes to wear.  Seriously people.  It's one thing to not have NO CLOTHES and go to Walmart to get somewhat cute sweat shorts that leave pink fuzzies all over everywhere to fill in the gap.  IT IS COMPLETELY ANOTHER THING to think about ... and almost need to order new training gear.  WE ARE TALKING ... MOOOOOLA.  And defeat.  I came from pretty heavy anyway.  I had to work my tail off to get to 150ish.  Quite a feet for me.  Didn't come easy.  I wasn't one that could just eat and eat and not gain.  I look at potatoes and gravy and my arse gets bigger. #nmf  (and I love me some steak, mash potatoes and gravy." OK!  So that is the blog about.  Coach told me that sucky ass swim was a win.  I believe him.  I trust him.  I do.  He's my guy.  You want someone to help you with training, get a good guy (or gal).  One thats real and knows when to give you a hug and not tough love.  And knows when to tell you to get your shit together.  Good coach.  Anyway.  This story is kind of funny in parts.  And I just want to share it with you, to inspire you to never quit, but maybe reserve the right to hit the pause button.  It's hard to share ... as it's all my glorious warts out in the open and as a coach ... it's hard to not relate being a good coach with ... preparing well.  But I'm so far from perfect.  hahahaha.  Namaste that beetches!  So .... the story goes ... I have a heart condition right now that is pretty in your face, I'm on two heart meds that really aren't working that well.  Tho the cardio dude says go train, blah blah blah.  He doesn't get it.  He kind of doesn't really listen.  Its pretty terrible really when those of us that are really trying to get treatment of those that DON'T GIVE A SHIT.  I'm not smoking.  I'm not eating my weight in bon bons every day. I never sit on my couch ... makes me mad. (another story). So this heart condition.  Meds.  Things act up interestingly enough when my body change orientation.  Standing to laying down. The other night in bed readying my heart (while mediated^2) was trucking away at 125.  Nice. So I pop another pill and hope it helps. (I try to find balance but if anyone knows me ... I get pretty mad when I can't workout at all.  After all, it's suppose to be good for you.  I've really toned it down, do start stuff.  Rest, blah blah blah) So .... the team meets up to get in an OWS. Hahaha. I LIVE IN KS.  It's FORKING windy here.  And today ... dude the weather people tripped everyone out .... HUGE STORMS BLAH BLAH BLAH .... drama drama drama.  The radar was so clear.  What the hell.  It was super windy tho.  SOOOOO that means.  Rough water. Ok ... so what.  I can do rough water.  I'm good with it.  RIGHT! A bit of background.  I did almost drown as a kid.  My triathlon world started with wanting to learn to swim.  I use to be a complete DISASTER.  But I did the work.  My coach NEVER left my side.  NEVER.  Meaning he never gave up on me.  And didn't ... kind of be condesending ... like some do/did/blah. #nmf SO GUESS WHAT I DID! More background.  hahaha. This is the funny part.  I DNF'ed my first race at NOLA 70.3 last year.  Mostly due to the stupid crazy swim conditions and I AM NOT A QUITTER!  Seriously tho, those at NOLA '16 know what I'm talking about.  A recent version of the Titantic.  Due to panic ... I gave myself pulmonary edema.  (Panic from childhood PTSD and the conditions and jumping into hell.) So ... that shook me up, but ROCKED OUT mass start IMMW months later.  I know how to do chop.  And my coach knows I do. However, enter in new heart meds.  Blah blah blah.  F'in blah. OH!  I forgot to tell you that I decided to wear my NOLA swim cap.  Flipping the bird that that episode of life.  I was pretty confident that I could do it.  I had warmed up.  Felt good.  e.t.c. LOL.  This is kind of how I roll .... roll my eyes at karma.  She's pretty good that slapping me down quick and fast.  You'd like for a smartie that I'd learn to be less .... whatever. So ... start off. Calm. I get in the water first.  Because I'm ready. No hesitation.  Waiting for the rest of the team to get in the water cause my feet are getting cold.  And we go.  BOOM!  I'm hoping my 920 doesn't jack up the yards again and I have to call Garmin again.  Easy peasy.  Calm ... and it sneaks up on me.  Just the ... I can't get in enough O^2.  I rest a bit.  Coach is telling me to breathe.  What he's really saying is CALM THE F DOWN KISSINGER. ;) I was pretty calm.  Next time I rested I told him ... I just can't seem to use my legs.  So in chop and my new fast mode of swimming, no legs sucks.  So ... and it continues to sneak up on me.  I rest.  Talk myself into slowing down the breathe.  And continue.  I'm still pretty sure at this point that things will calm down.  (yeah, I did run and warm up before I put on my NOLA cap). And then around the bouy I start to cough and spit up crap.  GREAT.  I know what this is.  Fluid in the lungs.  The pulomary edema.  Coughing. Spit up. More coughing. Rest on the kayak.  More coughing.  I know I'm done at this point.  But I'm stubborn. I needed this swim. I've been having this mental dilemma of quitting tri for awhile.  Short fast stuff is out.  Long stuff apparently.  Fix the heart.  Maybe revisit later.  Cardio dude says I don't have to.  blah blah blah.  Give the meds time to work.  Blah blah blah. So.  I hit the PAUSE BUTTON.  I decide to swim to shore, let the kayak support help all the other swimmers.  I walk around the water in the stickers .... OH MAN THAT MADE ME MAD ... holding my darn wetsuit off my chest because I literally was feeling like shit was going to go south.  Coach is yelling at me to breathe.  a.k.a CALM THE F DOWN KISSINGER.  And I'm mad.  Trying to calm down.  Being mad makes it worse.  Crying. HOT F'IN MESS.  #nmf So I get to the boat ramp.  Chat with Nemo, my friend and team mate.  And coughing my head off think ... caffeine.  I need coffee now.  FYI. Thats the quickest way to fix pulmonary edema, due to this swim bs.  To stop it.   So I decide I'm going to starbucks. But I don't.  I wait.  And cry.  Think about leaving.  Stay and cry.  Because it's my team and ... I stay for the whole practice.  It's what you do. You're injured.  You show up and help. You do something. You don't quit. So coach tells me .... chills.  It's the meds.  You can do this. You know you can.  Stop thinking of the what if's.  We will figure stuff out.  It's a win. You showed up.  You got in the water.  You tried. It's a WIN today.

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Soft Whispers – Voices at the Roundtable

This morning .... I didn't want to get up.  But the loudest voice in my head said ....


A bit about me.  I'm your classic HOT MESS train wreck.  I stub my toes daily.  Whack my  new apple watch on a wall corner, repeatedly (daily).  Break stuff because I don't read instructions and just roll through life a complete hot mess.   Smart but can't spell, caring but a little loud and straight forward.  I'm fine with who I am.  I say the F word.  A lot.  And I'm ok with that too.  I do try and ... not offend anyone, but crap ... sometimes it just rolls out my mouth like water in a mountain stream. I live by hope and faith. I LIVE OUT LOUD, DREAM BIG and always try and help those in front of me.  I have acknowledged and come to know the voices in my head.  I lovingly refer to them as the "voices at the roundtable".  I try and get to know each one, give them respect and acceptance.  They all seem to have something valuable to say at various times.  I usually end up getting myself into a place in life that I become exceedingly unhappy if I try and ignore or quiet one of the voices.  ( .... no, I don't have a personality disorder ... )  ( ... or maybe I do and I'm in denial.)

TODAY I experience .... ZEN.  HARMONY.  BLISS.

A huge moment of clarity.  God talking to me.

The Universe lovingly holding me in my space.

A miracle.

2016 and some was stupid hard.  I can not believe the amount of stupid mistakes that I made.  The places that I allowed myself to go.  I will love and cherish the day when I look back and say to myself .... "I wouldn't change a thing."  I am not at that place.  But I will get there.  Where ... I can look back and say ... ok, I learned that and that.  And by learning I mean ... I saw the lesson, I worked on it and I made a permanent change so I didn't repeat it.  I Evolved. At the beginning of 2017 I decided to make some serious changes.  Put my money where my mouth was and do the things that I coach people to do all the time.  Mostly to honor my values and dreams.  Change the things that are holding me back.  Be strong.  So .... I moved to a different city. Back to where my friends and tribe are.  I got a divorce to clean up some personal stuff.  And I decided that I wasn't going to play small anymore and try to stick with the things that I value instead of doing shit half-ass because .... of blah blah blah.  In all this work ... I needed to do some clean up.  Pay some prices and what not.  Well ... the other day I went in to see  my cardio doc.  And yep, what I had suspected, was true.  I had broken my heart.  Yes granted, it seems that I have a genetic disposition for getting these heart issues that are kind of a big ass deal.  Atrial rhythm issues suck, are in your face and F me, are kind of scary.  And lets just say it OUT LOUD.  It's your heart. The soul of you.  All the time I was living 1/2 ass and what not, I knew in the back of my head I was paying a big price, but was too chicken at the time to pony up and do what was needed.  Pause on the "don't be too hard on yourself" thoughts.  You don't know all the details, and sometimes we really do need to take responsibility for our part in stuff.  Learn the lesson.  Make the changes.  Move forward.  Evolve. Holy crap, BK, heavy stuff .... where's the BLISS moment .... So today ... instead of letting myself sleep in and rest, waiting for today's call from the heart doc telling me when he's going to fix my heart next week, I GET UP.  Because that STRONG voice, the WARRIOR at the roundtable, the DARK WOLF (who I love and adore), tells me to ...



And the white wolf, (the magic maker and create-er) whispers along side ... it's time to evolve BK.  Do it different. So I get up.  And I'm glad that I do.  I get into the pool.  I start swimming. I have this love/hate relationship with circle swimming.  Usually I'm the slower one, and always holding people up.  Well ... seems that I'm getting faster in the pool and that isn't the case anymore.  Which is awesome.  It was hard tho ... the new heart meds make you a different athlete, so ... it was like swimming in a stranger's body.  Sort of.  But ... I adjust and do the best that I can.  And log in the back of my head that maybe I need to do better warm ups before I get into the H2O. Everyone leaves.  I'm still swimming.   The busy-body voice that is yacking about getting stuff done says to hurry up and get done.  But ... something caught my awareness.  I'm not quite sure what it was.  I've NEVER experienced it in the pool last night.  Now thinking about it ... maybe it was the by-product of practicing the Ganesh mantra in my quiet-time bath last night.  Or the meditations that other luvies are sending my way.  It was so profound tho .... A bit of back story.  I almost drowned when I was little.  Ha.  It's funny that I've always said that I was raised by wolves, meaning that in a negative context but .... I very closely identify with wolves as ... who I am.  Ha. So I was raised by wolves.   And coincidently, I have been drawing them a lot lately. Uh.  Anyway, my story with swimming has been a complete train wreck sprinkled with many panic attacks, kayak rescues and such.  And I'll throw in that I LOVE LOVE LOVE the ocean and for most of my life I have been sooo afraid of the water.  Such a big fat lie I've been carrying around forever.  I WILL BE SURFING in 2020 after IM New Zealand with my peeps! So for me to be COMPLETELY CHILL in the water having this .... PROFOUND and GRACE FILLED moment is truly a miracle.  During a time that I'm getting ready to roll into heart surgery.  Letting someone put me under, control the fact that I'm alive or not and selectively burning my heart ... to fix it. THIS moment was filled with .... thoughts of complete safety.  And lets just say this out loud.  I have not felt safe. Completely safe.  EVER. Maybe a brief snack here and there.  Today tho .... thats the only thought that was really in my head.


While swimming.  hahahaha.  So ... I swam and swam.  And swam some more.  To soak it in.  I literally felt like I was bathing (and more) in ... maybe that is what a little person feels like in there mommas womb. It was that intense yet gentle and peaceful at the same time.


It was so cool.  And most definitely what I needed for my soul today.  I know that it's the Universe.  Has my back, as always.  Hope and Faith.  My PEOPLE praying and meditating for me.  My coach being there for me.  Who's sort of like my big brother.  My decision to be faithful and hopeful.  And who knows what else the Universe mixed in there for me.  I have faith that it's good and true tho.  The feedback was most honored, tells me the decisions made yesterday are on a true(er) path.  Thought I'd share.  I hope that if you need peace and safety, you find how to open yourself up and allow yourself to experience it.  ~namaste #nmf

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Swim skills ladder


Photo: Shutterfly

Learning to swim and swim efficiently can be a frustrating and difficult task. When swimming, you really can only focus and work on one or two things at a time.  This really isn't any different than anything else.  Like learning to read or write, you have to start with step 1, master that, then move to step 2.  Becoming impatient and skipping steps just doesn't work.  With the endurance swimming, this just results in less efficiency and more "work" you have to do, leaving less energy for the bike and run later.  And perhaps leaving you frustrated with the whole swimming thing and maybe not putting in the time that you need to. The below swim skills ladder will help you to understand the priority of the skills needed become an efficient endurance swimmer.  Start at the bottom of the list and make your up.  Ask yourself, yes or no. Stop at your first no.  This is wear you need help. An aside .... if you don't know the answer ... this is the time that you get your phone out and have someone video your swim.  Then send my way.  Having someone else look at your swim form can be very helpful.  I have seen great improvements from just a change or two. Go through the list of skills below, notice where you answer "no" or are unsure.  If you are trying to improve a skill become a skill that you haven't mastered, you will not be learning efficiently.    Working on the drills that go with the specific skills, really slowing down and paying attention, can greatly improve your swimming.  This means that you become more EFFICIENT and faster.  Don't go into the swim drills thinking you are just going to get them over with.  Study them.  Pay attention to how they feel and work to replicate that feeling in your swim stroke.  Doing this will change your stroke permanently and help you to proceed to the next skill. [box] START at the BEGINNING (bottom of the ladder)!!!! Pull: Do fingertips point down and elbow stays high? Catch: Does the wrist stay unbent?  Do you feel the water under your hand/wrist/forearm? Reach: Do hands extend forward above the shoulder and slightly down? Entry: Does the fingers enter slightly down? Recovery: Are you leading with the elbow on the recovery? Finish: Does your hand exit the water past your hip? Is your elbow dropping? Center line: Do you avoid crossing the center line with your hands? Rotation: Are your shoulders and hips together, rotating on each stroke? Bilateral breathing: Can you breathe to both sides? (Either every 3 or 2 strokes.) Head position: Do you look down at the lane line? Balance: Are your hips near the surface when you swim?  Can you feel your heels touch the surface of the water? Kicking: Can you kick / propel yourself down the lane with a kick board? Breathing: Are you exhaling under the water?  Are you gasping on the inhale? Floating & relaxing: Can you float forward and streamlined like Superman? START HERE!!!! [/box] If you are unsure if you are doing any of these skills, I offer swim analysis virtually.  Connect with me!  Check out this example!  

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6 Simple Exercises for a Strong Core

One way to develop an eye-catching mid-section, strengthen your core and back regions is to incorporate abdominal exercises that work all areas. These exercises develop your core and tighten the tummy, which is designed as a stand-alone workout or add to your circuit training workouts. I also love to do these exercises as part of my 3 and 11-day detox programs alternating with yoga or gentle walk in order to flush out the toxins and keep me moving. jack-knifeThe first exercise is what I refer to as the Jack Knife sit-up. Lay on your back. Hands and feet meet in the center. Slowly extend arms and legs away from center of body. Don't touch floor with arms or feet. Hold and bring back to center. Do these for 1 minute. Try to do 25-30 reps. If you are a beginner, bend the knees and bring them up to midline and back down.     core-abdominal-and-lower-back-exercises-1Leg extension with a workout bar is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place overhead at waist level. Drop legs 6” from floor, hold then bring back up to the bar. If you don’t have a bar, place hands under lower back and lower legs to floor, approximately 6” from the floor and back up to mid-line. Do each exercise for 1 minute/rest for 1 minute. core-abdominal-and-lower-back-exercises-2Now take the same bar and alternate it from side to side in order to work the oblique. If you are a beginner, stop when you need to rest and then continue to complete as many reps as you can in 1 minute.       bike12Another great abdominal exercise you can do if you don't have a bar is to simply do the Classic Scissor Crunch. Lay on floor, hands on head not behind head, so you can avoid pulling the neck and alternate legs to elbow. Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count. Do for 1 minute. 25-30 reps. plank1The next exercise is great for your whole core, The Classic Plank. When done with the scissor crunch, flip over on your mat, place hands under shoulders, lift lower body in straight line, flat back and hold for 1 minute. situpsThe last one is the Classic Crunch. Lay down on your mat, knees bent, hands on head so you don't pull the neck, lift ½ way and back down, repeat. Complete as many as you can in 1 minute. Complete all exercises, each one for 1 minute/1 minute rest between exercises. When you are done with all exercises, you will have completed one (1) circuit. Rest after each circuit for 2-4 minutes. Repeat circuit 2 more times up to 5. Complete 2-3 times a week and you on your way to an eye-catching mid-section, while strengthening your core and lower back region.

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Is there “healthy triathlon competition” in “healthy marriage”? A little race report.

It's official.  He is faster than me! At least at the mini sprint in a pool. I've been doing triathlon for two years. My husband started a couple of months ago. I thought I had more time to be faster than him.  NOPE. I guess the lesson is some of us are FAST. And some of us are NOT. Another lesson? I might be a bit too competitive. Because here are my thoughts ... As you can see on the times, the only place I'm faster is in transition.  So NO.  I'm not going to purchase tri shorts so he's faster.  I'm not going to purchase him yanks, so he's faster.  I'm not going to race in the same swim lane with him because I might be tempted to kick him, slow him down a bit. HA!

He is officially on his own!

My race report. I'd like to throw out that in my heat was...a fast rabbit, a gazelle and two other really fast go getters. SWIM: I didn't have much anxiety in the pool. Funny how pool swimming makes me more anxious than open water swimming. I think perhaps because I LOVE nature. I wasn't any faster than usual. That sort of irritated me. But heck, I have swam 4 times since my Ironman. hahaha, silly lesson on unrealistic expectations. BIKE: I need stronger legs. Though I can certainly go faster on my bike. Cybex bikes sux. RUN: Good run. Nice fast pace for me, 8:40 ish. Pain free. No throw up. It's no fun running all by yourself because everyone else is already done. HA! BOOM! Next race, getting sub 50 if it kills me.

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Honey Badger does Triathlon

Life kind of wrapped itself up on September 22nd.  In Oklahoma City, in a red mud puddle.  AKA ....


Training for a 1/2 Ironman was a big challenge this year. Lots of challenges to get through. Swim anxiety. Strained/slight torn left inner thing and hamstring, knee issues. Mainly a solo ring leader for the Kissinger 3 Ring Circus. Discovering Heidi and Jeff, The Wichita Triathlon Team. That's a big fat righteous gift. I'd give up the next five Christmas's if I had to. Good stuff. The friends. Good stuff. Finding people that really get me. Good stuff. Lexi-getting-ready-for-raceWas reading a magazine. They say training for the long races changes you. In a big way. In so many positive ways, in different aspects of my life. You learn how to embrace all that you are, find a rhythm, find equilibrium and go. And keep going. Not so much just pushing and clawing your way through, but climbing up...because you still can climb, you still have more. My dog got terminally sick right before the race. She's my bestie, my boxer girl for 8 years. It broke my heart. It was incredibly hard to get in the van to trip to OKC. Only thing that made it tolerable was the friends. If it wasn't for that, I wouldn't have went. Physically I went into the race really questioning my left leg. I had been to see Jon, my AWESOME A.R.T guy,  to help unravel the left leg. Paula saw me twice before the race. It was strung tight. I was questioning the run in a big way. Because... I had a goal. An hour faster than Kansas 70.3. I know you can't compare the two. Flat at OKC vs. SO WAY NOT FLAT. But... I wanted to do a 1/2 Ironman under 7 hours. My left leg was telling me, "well, you're not buying time on the run girlfriend!".  So...

I wrote HONEY on the left forearm. BADGER on the right forearm.

I was going to do this race on my own terms despite everything. If you haven't ever employed the spirit of the honey badger and really don't know what that means...check out this video. Honey Badger. The tattoo party was awesome the night before the race. My age was 83. Coach J having put that tattoo on upside down. swim-startTo ensure nice steady breathing, I took a pre-race jog which was very nice and calming. The swim was wetsuit legal. So in the suit I went. Also part of my calm breathing routine was consuming some goo that had caffeine in it. Got some glide on, mostly around the neck and to race start I went with Jeff and Scott. I felt pretty calm. It was a real change of pace to get into the really MUDDY water. Most were doing warm up stuff in the water. ME...I was peeing. Though I got to asking myself...my wetsuit is so tight, why in the world did I walk out here to pee. You figure it out. So...ready to swim, got myself situated where I wanted to be. Mostly in the back of the pack. My routine is to start slow, get my breathing under control and then try and pick up the pace. Things were going really well. I felt in command of the swim when the next heat caught up to me. No biggie until someone hit the back of my head fairly hard and made my calves cramp up instantly.  redman-half-2012-swim-finishThat was hard to deal with. I had to stop, stretch out my leg, praying to the Saint of swimming that my calves wouldn't stay cramped. It went away. I started swimming again. It happened again, the bang on the head/calf thing. So after that I started to elbow/kick the swimmer that would run into me over and over. (Honey badger coming alive). I did decide to swim wide. And amazingly enough, I was swimming straight. So I finished up the swim totally crazy happy and proud of myself. I zipped up to transition. Giggled a bit when I saw Jen's bike still there.  :)  That's terrible I know. Made me feel really good, I had worked so hard and it paid off. Plus the fact that she had been kicking my tail in all the practices. Then I worried just a sec for her but knew she'd be out here soon. Got on my bike. And away I went. And it was AWESOME. My new Cervelo. Treated me right. I had my banana and food and all was good. They had really hyped up that the road was rough. Yeah, you had to pay attention. When water bottles and even entire cages were on the road you knew it wasn't smooth but I didn't find the bike too bad. I knew that the running wasn't going to be my greatest event, so I worked hard on the bike. It was cool to see our team mates out there racing. I thought that by Redman I would figure out how to manage the darn banana on the bike. This time I had it loosely velcro-ed to the top of my aero bars. Some time during the race I looked down and saw stuff dripping down on my bike. YUCK. My banana was oozing. So, I go to eat it (or suck it out of the peel if I need to) hit a damn dump and just about take out the biker behind me with a banana. bike-finishHAHAHAHA. I wonder if that would have been a penalty or disqualify. Anyway...my nutrition was pretty good. Beans. Some perpetuem. Some cliff bars. Some chomps. And a bit of banana. I was missing ONE thing though. A big thing. 55 miles on the bike isn't the shortest ride. Whenever I started to get a little whiny, I'd look down at my arms. "Honey Badge takes what it wants." And I wanted it real bad. I was out there to prove to myself that I could stick. To whatever I wanted to stick to. No matter what. The ride for me was a good one. Nice average. Coming to the end of the ride... seeing Coach Jeff and the others out there cheering for me. It was a forkin' fabulous. Transitioning to the run. I do this thing that WORKS WONDERS. I have extra big water containers that I literally wash out my hair and face. Works like a charm to cool down and reset. Off I go. By this time... it's hot. Just about 92 degrees if memory serves me. It was hot. Not shaded. And hot. And two loops of hot not shaded. Redman-finishI wasn't doing too bad until about mile 2 and started to feel really bad. I'd drink more. And feel even worse. I'd try to eat and I'd feel even worse. OH NO. I was thinking to myself. 13 miles of this will kill me. I wasn't until I got to an aide station when a (very) concerned volunteer said..."you need to hydrate". And I'm thinking to myself as I stumble to a walking pace, "dude I am". Then it dawned on me that I hadn't taken ANY salt pills on the bike. AT ALL. Seriously, what a stupid (and harmful) mistake. More water was just making things worse. So I pop 4 pills right there. Well, actually it was one clump of mostly soggy pills from my fuel belt which thank goodness I didn't choke on. After that...about 1/2 mile down the ride. All was right as rain. I found my rhythm and pace and the miles started to dwindle at a nice pace. I continued with the 4 salt pills at each aide station for awhile and I felt good. The songs that got stuck in my head. Black and Yellow. Wild Ones. Over and over and over for 13 miles. I tried repeatedly to get to Emimen 'Till I Collapse but it was hot and my brain cells were dying off fast. At the end, the last two miles finishing the race was emotionally real hard. I was running the race for my girl. Doing my best to honor her spirit. At the end thoughts of my dog would come into my mind. I just wanted to stop and cry. I would literally STUFF that (@)#$& back down and keep going. Crossing the finish line under 7 hours was...AWESOME!!! Let me tell you, to work so hard, for 6 months, and intensely for 7 hours. There's no feeling like it except child birth. (In my experience anyway). Side note: Heidi clued me in to...hey, smart girl, you started the race after everyone else. So my time was better than what I though. HAHAHA. Even better. I was really grateful that Heidi was there at the end. She's a fabulous coach that gives her whole heart. I asked the lady at the end for an extra medal. She was hoe-humming around and honey badger was starting to get a bit irritated. With extra medal in hand, Heidi towing me to a quiet spot, I cried and let it all go. All the things I'd been working on, working through gone at that moment. Ready for more AWESOME with my new space. Lets not forget to mention that my left hip was KILLING me. OMG can you say tight IT. Poor Jennifer had to lead me around like a lame horse. Love her. The results: 6:39. Swim-55:05, Bike-3:05, Run-2:28. Not too bad for first season out. Finished thinking... 2014, lets get it under 6.
Check out this team.  Each and everyone of them are FREAKIN' FABULOUS.
Liquid AWESOME is what runs in our veins.
...and of course the jump picture!

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Where do you work through your crap?

Personal growth. Personal Space. (blah blah blah)

10 years ago I was super angry, with a HUGE CHINA sized wall around me. I sure couldn't share my personal space. I'd beat you out of it in a heart beat. Literally. Learning how to teach yoga, especially to men, was a HUGE HUGE (HUGE) challenge. It's really interesting how little life events intersect. To come together like a couple of chords to make a pleasant sound. Or musical instruments, to play together, to practice...leading to a fine piece of music. It's like...time stops and...AHHHHH. That's what happened to me in the swimming pool during 2012. Apparently, despite the fact that I almost drowned (seriously) when I was little, I am HOME in the water. HOME. What does that mean. We are all made up of...different constitutes. Type A. MB. Wood/fire. There are a ton of ways to characterize people. They all come down to the same thing. I'll lean towards the more holistic/yoga definitions. They are cool and interesting. Type A sounds so ANAL and negative. So...my strongest "elements" (Chinese nomenclature) is WATER and WOOD. Wood would be a lot of TYPE A. Water...more artistic. That part of me a lot of you haven't seen. You can check out my art here...ARTIST. What's the point. When I swim...I'm in the environment to really get in touch with myself. Check this out...whether I like to or not. It sort of...does whatever the F it wants. It can be very frustrating. But useful too. Especially if you know whats going on and can work with it. Speeds you along the healing/integration process. Why am I writing about it now. I'm dealing with something super duper (uber) deep. It's just about finished and I'm swimming in the pool more. So...the emotions come up to the surface. In the pool I'm working HARD to correct some of my weaknesses. (maybe that's why it's in the pool...I'm pretty comfortable everywhere else). Lets all chuckle for a moment. The point is...everyone has a different mix of these "constitute flavors". So everyone is going to be different...where they find that space. In the Catholic Church. In a forest. On a park bench. Mountain top. Playing music. With family. Meditating. Doing yoga. Running. Praying. Sex. For me, for right now...it's swimming. swimming-at-andover1All this STUFF got stored in my body, my mind, my spirit ( my _____ ).  Some of this stuff has been locked up for many longs years, now working its way to the surface and doggedly expressing the need for release. So I swim with my goggles filled with tears. Do my best to scale back and relax. Find rhythm. Honor the process, get my body in sync with the water and let the water do its thing. Here's the KEY: know when the moment has passed and move on. Leave it in the water. Get out of the pool a little bit different. With new space. I hope you find where your space it at. That space that rings true for you. Like a beautiful heart stopping chord.

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Kansas 70.3 FINISHER

I knew the race would be difficult. I felt prepared. I was organized. Felt pretty calm. Leading up to the race I took exceeding good care of myself. Got good sleep. Didn't do anything crazy in yoga. Walked with CAUTION everywhere. Practiced the swim in my mind everyday. Visualized. Those that know my things about the water. When the officials said no wetsuits in the age group competition I got a little worked up. Mainly because there was a decision that I would have to make. I just wanted all the decisions to already be made. I'd never done an open water swim without my wetsuit. I could wear my wetsuit and go in the last heat but I might run out of time. After asking the coaches and my heart, I decided to wear the wetsuit and go last. My biggest goal of the race was to get the swim done without having an asthma attack. the-swimThe water was really ROUGH. 2 to 3 foot swells. IT WAS AWESOME. I started out, didn't panic, worked to keep calm, felt fine, just couldn't quite get the the rhythm of the freestyle. Without drinking a ton of water. I got pretty good at getting a nose full of water and snorting it out. So I did a lot of breast stroke. Found a rhythm. Found a way to ride the waves a bit. Stopped drinking so much water. In the back of my mind I was aware that I needed to get around the buoys faster. So I'd go back to the freestyle, where I managed to find this feeling of moving through the water better. Then I'd drink some more water. And move back to breast stroke. I was getting there, slowly. The chic I was keeping up with was pulling away. I was getting a little nervous. Then the guy in the kayak told me I had 12 minutes to get in. I had three more buoys left. I said "F$CK", measured the distance, concluded that I wouldn't make it. And said "F$CK" again. I start to sob a bit. WHAT??? CRYING IN THE LAKE??? It's hard to cry, breathe, swim, sight for the finish and not get drowned by the waves. finishing-my-swimAt the point, I had resigned to not getting in on time. And I wanted to finish this $250 dollar swim strong. If this was the last of my race, i wanted to do it well. So I pressed on. Hard. The guy in the kayak said "You got to do your very best." So I start swimming harder. More than what I thought I had. On my weak side. Faster. Breathing becomes more forced and here it comes, the wheezing. The asthma. I had this fleeting thought that one wrong wave and this sharp edge I was forcing myself on could really suck. But the kayak guy was right there with me. Shouting me on. Then I hear the announcer of the race yelling my name. And everyone else. That was pretty cool. I ran out of steam. Asthma attack. I had nothing left. I'm looking at the last 50 yards thinking "I JUST CAN'T DO IT". I can hardly get to the boat ramp, knowing my time is (has) running out and I just have NOTHING left. I'm pretty sure I didn't make it. Then I hear the announcer say I'm the last swimmer. My first thought "SWEET!!! That swim didn't cost me $250 just 5 bucks". Second thought, you got to breathe. I hardly see anyone, until I see Anna. A friendly face asking me if I'm alright. I say "I don't know". And just keep walking to my bike. Time in the water: 1:11. Side note: Chomps before the swim do me good. Getting on the bike was easy. Getting going was easy. I had my feet under me. I was thrilled. As I crossed the dam I left the swim behind me and started looking up for the next person to pass. It was DIFFICULT to see bikers coming in, but heck... I kept telling myself, "You're the cut off swimmer. You MADE it." At first I passed a few people. It wasn't as triumphant to pass the ones on the side of the rode with flats and what not. But I took what I could get. Side note: I can't pee in my wetsuit for some reason. So... after passing a legitimate racer (someone still moving forward), I stopped and did a QUICK pit stop. I did spy for bad plants. Didn't need that kind of drama. QUICK QUICK, I'd be @#)$( if that guy passed me back. Didn't find the bike ride THAT bad. Not after that brutal Atlanta 70 mile training ride. The tea pot song wasn't helping much. So I changed it..."just keep pedaling, whens this gonna stop, heck if I know..." I'd look up, damn hill wasn't done yet..."apparently not yet, just keep pedaling, whens this gonna stop, heck if I know..." Hahaha. I got to mile 25 with just 7 F-bombs. I was pretty proud. I was trying to keep it under 10. Though I counted the ones in my head, not just out loud. Maybe that was being to hard on myself. Every person I passed was AWESOME. I knew that at about mile 36 things were gonna get easier. And the killer wind was gonna be my ally. So when we turned, I hit it hard. AWESOME. I actually enjoyed the bike ride. Besides the left butt bone.  And the wasp. So flying down a BIG hill, 40 miles an hour (not letting up) something flies into my shirt and I get a sharp sting. The F-bombs just started flying. I look at my hands, at my speedometer, at my boobs and decide to just ride it out. I totally forgot that they can only sting you once. That would have helped. So I'm sort of freaking out that I have a bug in my bra that's gonna keep stinging me. I get my arse but the next hill. Come to this awesome streaking halt and flash the sheriff sitting there directing traffic to release my wasp. DUDE. bonnie-bike-inThat was the only time someone passed me. For about 30 seconds. Finishing that ride was AWESOME. I felt great. Perpetuum. That nasty drink at the aides stations sucked. I ate 2 salt capsules every hour. A lot of chomps with caffeine and the orange yummy beans. I almost took a dive into the "BIKE IN" blow up thing. hahaha. Didn't quite get both feet unclipped. Managed to save it and get on with the day. Bike Time: 4:01 bonnie-runningStarting the 13 miles was hard. My legs felt ok. It was just plain HOT. And the run was so incredibly boring. The highlights of the run: Running with Glen for a bit. Seeing Dan a bunch. Seeing Ashlea's rockstar @ss. Kelli on her last bit, getting myself an "another lap to go kiss". The honey badger sign at the aide station. She recited the video to me, so that was cool. "He's so NASTY...He doesn't give a SHIT. He just takes what he wants!" The water hoses. And the seasoned triathlete that said this was a really hard race. I walked at each station. One cup of water over the head, one down the back. The cup of ice down the cleavage. (Thinking back...I wonder if this helped the wasp bite not get angry.) Two cups of water into the stomach, refill my little hand water thingy and off I went. I only ate two Gu's, which surprised me. The one that I kept in my pants tore me up!!!! I kept up eating the salt capsules. I felt pretty good until I got to the pit of hot hell, down by T1 and the porta potties. NASTY. The water hoses had such a big impact. I would get TOTALLY drench and feel SUPER FABULOUS until dry. bonnie-running-endI passed a lot of runners. I tried not to walk. I walked more on loop one. Average pace was 12:20. Loop two got better. ALMOST DONE. Pace quickened to 11:00. Still feeling pretty good. Knees started hurting the last 1/2 mile. So I slowed down. That last bit SUCKED. I had it in the bag and my legs were saying "hey, missy, we are REALLY tired". Rounding that corner though, into the shoot was awesome. I saw someone walking and thought to myself "WHAT!!!! This is where YOU DO NOT WALK!" This is where you dig deep and pull yourself together. Icing on the cake. The announcer saying "Here's Bonnie Kissinger, boy I'm glad to see her finish!". That was TOTALLY AWESOME! Run time: 2:33.

1/2 Ironman Kansas 70.3
bonnie-a-finisher jumping-picture-after-kansas-IM-2012 just-about-dead

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