{"id":7188,"date":"2018-12-09T05:20:00","date_gmt":"2018-12-09T05:20:00","guid":{"rendered":"http:\/\/2018-08-december-check-in"},"modified":"2026-04-12T18:46:47","modified_gmt":"2026-04-12T18:46:47","slug":"2018-08-december-check-in","status":"publish","type":"post","link":"https:\/\/happyinthehills.com\/zentriathlete\/2018\/12\/09\/2018-08-december-check-in\/","title":{"rendered":"2018 \u2013 08 December \u2013 Check-in!"},"content":{"rendered":"

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\n<\/p>\n

Wearing Noxgear 360 in Dover Delaware, after my Dukes of Hazard hood of a car slide. yup\u2026<\/p>\n

\nCheckin\u2019 IN!!!<\/h3>\n

So, a wee bit of excitement as I was rolling to a store late last night. Admittedly, it isn\u2019t something I like to do on Sunday.  You see, in my faith based choice, that is considered breaking the Sabbath.  Thing is, I was to travel the next morning and my wife needed something.  My going to the store made it a way for me to make her tomorrow easier.  So, with the on-going unexpected snow storm, I was entering the parking lot with the new car.  As I did so, gratefully, there were no vehicles at the entrance because it was so slippery that traction control didn\u2019t engage and then I got to work myself out of a fishtail with a Yukon Denali XL \u2013 AWD.  The AWD failed.  Next up was getting into our driveway at home.  Spoiler alert, the shuttle driver had similar problems and I just walked down and jumped on the shuttle.  Man, that slipping really caught my attention.<\/p>\n

So how does this correlate to my training.   If I knew nothing about the psychological concept of \u2018transference\u2019 I wouldn\u2019t even think about the connections.  In training, there are things in life, work, family and all other things the least of which training where it just explodes in a stress ball.  It\u2019s how we act, react or be pro-active that truly matters.   While I was slip sliding away into the wal mart parking lot after a tailgater allowed me to be pushed too hot into the lot, I had to simply react without panic.  For me, that tends to be where I excel \u2013 on the ledge, in the middle of the experience.  When I needed to let my wife know of those things, this being a new vehicle, that\u2019s where I struggle the most.  Sure I told her, but a wee bit of conflict of when and how.  <\/p>\n

Sounds like training, sounds like taking or making or abstaining from a choice.  That being said, it\u2019s in the crucibles where the mental stabilities are gained.  It\u2019s not through epic amazing leaps.  It\u2019s from persistent and thorough boredom at times that yields the most consistent of outcomes.  Like a good person I tend to listen to said \u201ccopy and paste\u201d!<\/p>\n

Then during the second event, I couldn\u2019t get into my driveway.  Instead of panicking, which I almost did \u2013 lesson learned from 70.3 IM St George, I walked things back and took a re-do.  Sometimes, that yields the most direct options for changing the equation you were just trying to solve.  I was able to introduce a small amount of change, measure it, and it worked the first time.<\/p>\n

So it is with training.  I am trying to dig up the things I did in my build up to my most successful 70.3.  In that event, I think I can find great wisdom, as the follow up year I changed too much, and with the added variable of wind, I couldn\u2019t keep up with my nutrition.  But what I can do, is look at where I am at now, look at the previous execution and align as much of that as possible.  Once I have done all that, then I can focus on the fumble, nutrition and mental weakness.  Time is irrelevant in this exercise as that will occur, what I have to execute tho is nutrition and try to control or adapt to the thins I just can\u2019t control.  Instead of destroying the bike for me on course, I need to find ways to gain incrementally in training and then I can let that spill into the event.  <\/p>\n

Alright, time to land, will circle back\u2026  <\/p>\n

So, The above was penned while I was on the plane from SLC to PHL.  Now with a work week between and now I am flying back from SLC to DTW to SLC.  Its great to be going home for the remainder of the calendar year.<\/p>\n

So, my current training focus is swimming.  I am planning on swimming 3 -4 x\u2019s a week with a few slow 5K runs as I can.  It\u2019s time to simplify, focus and concentrate on dialing in nutrition.  I had a solid week trying the \u2018keto\u2019 nutrition option.  Once I see this works, I need to re-evaluate and determine if I go completely fat adapted, or if the keto flu catches me and requires re-calibration.  <\/p>\n

A few lessons learned from the week.  I have been reading from the book by Craig L manning called \u201cThe Fearless Mind\u201d.    It speaks about \u2018cockiness\u2019 and the concept that it isn\u2019t arrogant, but albeit annoying, the tendency is to tell people about one\u2019s confidence and build them self only.  Well, It was like reading about me in certain stages of life.  I caught myself this week.  It also addresses the concept of being passive.  I know that I am passive aggressive, and I am trying to move from that to being more confidently assertive.  Before I read this, this morning, I got in front of a few situations.  I am dealing with a few difficult and entertaining situations in the work  place in my responsibilities.  I have a few arrogant folks, a lot of passive folks, and one or two cocky folks.  Trying to address the situations and the individuals appropriately is an interesting challenge.  Coming away from my last major engagement and commitment to the one customer has been difficult to pull away from and re-frame and be flexible correct in this area.<\/p>\n

Switching gears a bit.  A think, I need to simplify and focus a bit on the following in training:<\/p>\n

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  1. Swim Focus throughout the remainder of the year<\/li>\n
  2. Pull Buoy oriented, and drive my swim fitness to 1 mile plus swim ALL The TIME<\/li>\n
  3. Supplement with light and Z2 5 k runs (stay in the 30 \u2013 35 minute time frame)<\/li>\n
  4. Bike on Trainer<\/li>\n
  5. When the above won\u2019t work, let\u2019s get on the bike for feel up (30 \u2013 45 mins)<\/li>\n<\/ol>\n

    Then after the new year \u2013 construct a plan to May \u2013 for the IM 70.3 in St George.  I feel its time for me to let STRAVA go.  It\u2019s toolkit is not as enriched as Training Peaks and Garmin Connect.  I had the experience this week where a customer colleague said that she did a 5k, the sheepishly said it was 1 hour 10 minutes.  My response was \u2013 ;what\u2019s wrong with that\u2019?  She looked at me, and then said \u2018Mr. Shane, you are probably so much faster\u2019.  So I responded \u2018Yes, I am \u2013 but I am NOT you!  And you did AWESOME it sounds like\u2019.  She was flabbergasted, b\/c I didn\u2019t pander to her self-doubt, rather I encouraged her with the facts of where she was at, and I invited her when I come back in Jan, to come out with me.  She honestly is considering it.  It was with work, the highlight of my week and work.  It wasn\u2019t about me, but seeing someone see that they have hope for them without comparing them to me.  HOW MUCH HAS changed.  I got to see that I am hopefully no longer that \u2018Douche Canoe\u2019 of cockiness.  It was a growth experience I got to see e in me.<\/p>\n

    SO, circling back.  This blog isn\u2019t for anyone really but me.  I\u2019ve turned it to chronicle my journey and my path.  I am able to look back at times and review where I am at.  Times are there when I can look back and reflect and remind myself of how far I have come, and others where there have been little steps.  This last year has been rough.  I had to pivot from a lot of focus into me, and triathlon.  I was burning out, and gratefully, family need was there to provide me a safe space to fall and focus.  My weight doesn\u2019t agree with the former, however, this year I have been able to concentrate on Liz, Dennis, Juniper and Astrid.  It was the right thing to do at the time.  Now, as I know my wife, Liz, gave me a hard line the other day to swallow, it\u2019s time to find the balance of me and family.  That being said.  I need to help her find a solid sleep routine with Astrid and life.  Currently the swim block focus is the most pliable.  I\u2019m also excited to get back in the \u2018sanctuary\u2019.  I find out about my shoulder Monday, fingers crossed that there are not unexpected things that come from it.  <\/p>\n

    Well, other things.  Astrid and Juniper are colliding as little sisters.  There is a lot of sibling love and rivalry happening there.  Dennis graduated into being an \u2018official\u2019 teenager.  Liz and I are still struggling to grow up.  Family life isn\u2019t perfect, it isn\u2019t meant to be, but somewhere we are finding and growing love, trust and family.  I have been able to visit with Liz\u2019s mother and Father working in Delaware lately and I got to get a picture with my two nephews.  It\u2019s always funny how I travel nearly 2500 miles, and then I am asked to travel more to meet other.  Sorry, I just flew across the country, assert a little effort and come my way.  My current commute is 90 minutes from cache valley to SLC airport, then fly a couple different ways to PHL, then drive another 90 minutes or so.  So when I drive into Philly from Dover, after a pretty high stress work week,   another 30 \u2013 90 minute drive is a bit over the top.<\/p>\n

    Well Holidays are in full swing and of course I have decided to address nutrition during this time.  It\u2019s time for me to become more focused and reduce things.  So, I grabbed an app called Senza.  That allows me to track and see macros, net carbs and try to stay in line and re-discover nutritional discipline and consistency.  Hopefully that will help as I seek to fuel myself appropriately to help with the load of endurance sports.  What a fool I was to leap last winter to try to do a 100 mile endurance run.  But what I did see in that \u2018foolishness\u2019, was that I am able to take on the longer distances again and is I do them in a manner that is slow, consistent, and with purpose, I can really find joy in it.  Running is still the most destructive effort for me compared to the swim and bike and other.  I need to sprinkle in some strength, and I think I will turn to the row machine.  I need to see if there is anything with my shoulder that will prevent me from doing that.  SO, if it will be beneficial I think long rows will be an overall good thing.  I just need to identify what will be best in the mix of things.<\/p>\n

    Well then.  It\u2019s interesting to adventure through this thing called life.  Liz needs sleep and I will see what I can do to help her find a better balance there.  Dennis, Juniper and Astrid are overall healthy and we are trying our best as parents to not destroy them when we parent them.  It\u2019s an exercise that yields growth, right?<\/p>\n

    Ok, I think this is a good check-in and a bit more in depth than my typical this is what I am training and such.  I did let my Training Peaks subscription lapse and I am going back to the free version.  So if anyone knows of a 40% code \u2013 please let me know.  Alright \u2013 Until the next one!<\/p>\n<\/p>\n

    Activities \u2013 <\/h3>\n

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    I use the following trackers:<\/p>\n<\/p>\n

      \n
    1. Garmin Connect (which pushes the files to the following services):<\/li>\n
    2. Training Peaks<\/li>\n
    3. Strava<\/li>\n
    4. and the ones I don\u2019t remember (Map my stuff via Under Armour and things like the Great Bicycle ride initiative stuff)<\/li>\n<\/ol>\n

      Honestly, I mainly use Training Peaks as I pay for an annual subscription on it now, and it is the most detailed in data and other helpful information to keep me where I want to go.  I\u2019ve been thinking of disconnecting strava completely as of late. Time will tell.<\/p>\n

      Relevant Pics<\/h3>\n<\/p>\n

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      Pix go here<\/p>\n

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      #triathlonlifestyle #swimbikerun #2018 #trilife #triathlon #Checkin #run #swim #triathlonlife #ironmantraining #familybalancetri #triathlontraining #triathlete #triathlonmotivation #bike<\/p>\n","protected":false},"excerpt":{"rendered":"

      Wearing Noxgear 360 in Dover Delaware, after my Dukes of Hazard hood of a car slide. yup\u2026 Checkin\u2019 IN!!! So, a wee bit of excitement as I was rolling to a store late last night. Admittedly, it isn\u2019t something I […]<\/p>\n","protected":false},"author":1,"featured_media":19882,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","_eb_attr":"","pagelayer_contact_templates":[],"_pagelayer_content":"","rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[817,453],"tags":[835,836,838],"class_list":["post-7188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prnci","category-2018-check-ins","tag-tag-triathlon","tag-tag-endurance","tag-tag-tn"],"acf":[],"_links":{"self":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts\/7188","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/comments?post=7188"}],"version-history":[{"count":1,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts\/7188\/revisions"}],"predecessor-version":[{"id":24461,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/posts\/7188\/revisions\/24461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/media\/19882"}],"wp:attachment":[{"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/media?parent=7188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/categories?post=7188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happyinthehills.com\/zentriathlete\/wp-json\/wp\/v2\/tags?post=7188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}