Monday, April 6, 2015


Less training times leaves me time to feel sorry for myself  or take advantage of the extra time.... Really I understand that in the big scheme of things that being sidelined for a month or 2 or a year is not a big deal  I am being petulant, pouty and will soon get over it.  It's just taking me longer than past injuries as I was sort of blind sighted by this, as in, I did not ignore the twinges and weird pain hoping it would go away. I treated, rested, backed off and babied it, until i did that 10 mile run with intervals- okay I deserve it- NOT.

I spent a great weekend in Boulder with my sis and her family and 2 days with JD- he is almost 21.  It was great to spend Easter with my boy :)  He missed the Easter egg hunt with his cousins but was happy about his Easter basket (even if the candy was organic)  We celebrated my sisters tenure at School of Mines- Go K!! with lots of wine and champagne.... Sunday we had to dry out in prep for a day of work in Denver before heading home. 

 The original dates were perfect- 1 week post Oceanside- good break and continued recovery.... plan B (since I did not race O'side) was to  bring my bike and ride.  This was derailed due to injury ( when your ART guys posts a comment under me boasting about my double peak repeats " it keeps me in business"  Thanks Dan Selstad. The bulb went off- maybe uber cycling is NOT helping recovery. It just as well as it was 31 and dumping now when I arrived on Thursday.  Friday was a great lunch with my coach- bonus face to face time is always a win, even if I am in a "lame" state.  

So instead I did 3 Yoga sessions. Got in a killer swim- Jane Scott is a kick as masters coach.  5200 yards (at altitude) mind you with a LOT of hard work, no mercy!   Loved it.  At the start of the 800 for time, she says if you are about go get lapped "get the f out of the way" otherwise the lapper "slap, scratch, claw or pull the one you are lapping"  "it is about lane awareness"  I like her style :) that was util we did a 600 TT and 75's on base -5 and 50's all out.   

Following swim is "dryland"  as I recall "dryland" was some core work, bands and functional strength,  In Boulder is starts with 200 crunches as a warm up and went from there.... 45 min planks, lunges, squats, sit ups, crunches, toe raises, calf raises, plank was our recovery.  I left the pool 2 1/2 hours later tanked... it was awesome!  my kinda sick.  

In my "recovery"  I am channeling or really trying  positive engergy vs negative energy!  

So:  Goals are

1: Coaching- I need a new name for my business/group.  I want to build a brand and to do that I need a name that works... dontgetdropped is, well lame.  I know,  idropboys does not work for male/female coaching.  The recent Dunklette name will not work either.   I welcome any input.
- once I nail that down I will work on a logo, website and than can do fun things like line up sponsors for my athletes, have awesome kits make, start a coaching blog, which I have wanted to do for a LONG time, and streamline this a bit more. Plus I want a coaching blog.... specific to triathlon, fitness, racing etc- 

2: CORE - many of the Dunkle's have accepted the Core Challenge for April.  We started a closed FB group and have the challenge laid out. 30 days!  All that complete it get dinner on me and maybe a few prizes.... but really you will get 1- strong core 2- 6 pack if you are lucky,  We do have a few "outsiders" so if you are interested, let me know, you can jump on the challenge. We are on day 6 and it is getting real!   After dryland and sculpt yoga it hurts to sneeze or cough so I guess I am working my core. 

3:  Yoga- yes I talk about it a LOT but I am committed and well this is the time to do it.  More time, less triathlon so more yoga.  Time to work on strength, work out imbalances and increase flexibility.  5x last week!  #committedtoyoga

4:  Education -  a really smart guy who happens to be my coach asked me what 5 books are on my list to read?  hmmmmm let me get back to you.  I stole a few of his and added a few. Finished 1 and 2 and 3!  working on 4 and #5 was recenlty recommended- should be fun. 

Great by Choice, JIm Collins.  I am 75% through this and it is good for anyone.   It's not just a book about business it is about life, success, learning and following cues.   More on the 20 miles per day approach. (Dunkle athletes don't freak out this is not running 140 miles a week)

EMyth - a book about being an entrepreneur.  50% through that.  The big take-a-way there are 3 of you in your business the Entrepreneur, the Manger and the Technician.  The technician is doing the job, the work, what we love.  But we need more time being an entrepreneur to grow the business.  Still rolling this around but working on it and have laid out some goals and ideas on how to make this happen. For me it's a complex, I have 2 businesses- HPN and Coaching.   Holy cow that makes 6x Julie - 2 in each wonder I wake up at 4am :)  

Ready to Run don't I f'ing wish  Unlocking your potential to run!.  Author is Kelly  Starrett who is a big CrossFit guy but his big initative is about mobility and he offers Mobility WOD's. The book is good, really good, maybe soon required ready for my athletes.  It just makes sense.  I've read it twice and highlighted, tagged pages and am following protocol each day.  While I don't expect it to cure me now, it will help make me stronger, balanced and "bullet proof"   There GOLD in this book.  I just signed up for the Mobility WOD of the day. $7.99/month. Kelly says commit to 20 min a day- NO DAYS OFF.

Spartan Up By the founder of Spartan Races and the Death Race.  Principle of the book De Sena offers a simple philosophy: commit to a goal, put in the work, and get it done. Hard to argue with that.  Good read and fun too.

Girl Boss  " success is about trusting your instincts and following your gut, knowing which rules to follow and which to break."   Like it so far! 

So there you have it..hopefully not to whiny.... 

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