18 weeks ’til #IMMT: get back up

Last week took a downhill turn on Wednesday morning when I tripped on some concrete while running. It wasn’t really the week I was hoping for, but I’m choosing to focus on the positives of the week.

Swim: 3600 yards

I only had one swim last week. After my spill Wednesday morning, I didn’t want to get in the water Thursday morning and risk infection in my knees. I was looking forward to my Sunday swim, when I realized it was Easter Sunday and the gym was closed…bummed, but it gave my knees an extra day to heal before submerging myself for some chlorine therapy. I’m grateful for the swim I did have and looking forward to LOTS of chlorine therapy this week!

#findfaster with every stroke…even when the arms don’t want to turn over, I keep pushing!

Bike: 57 miles

One of the hardest bike workouts I had two weeks ago reappeared on my schedule this last week…AGAIN. It was a workout that filled me with doubt both times, but I CRUSHED it both times! I have become SO much stronger on the bike and have really learned to embrace courage over comfort. This week, I get to see just how much stronger I’ve become!

#tearsofjoy for finding a gear in my legs I didn’t think I had on this #timetrialtuesday
Easy recovery ride with my skinned knees
Putting more hay in the barn to make an explosion on race day!

Run: 11.8 miles

Wednesday morning I ran with the Iron Hippie and my favorite girl. Unfortunately I tripped on some raised concrete while running and went down HARD about 1.5 miles into my run, but I still managed to finish my 5 mile run at a pretty speedy pace! My only other run was Sunday with an hour run off the bike. After a pretty tough bike ride, I still managed to find some speed in my legs. My bike fitness is definitely translating nicely to my run as well! I’m excited to test this at my upcoming 1/2 marathon in a couple of weeks!

Sometimes you fall, but when you get up and keep moving, you get closer to achieving your dreams!
Some days you have it and some days you fight for every step! Fight for your dreams!

Strength Training: 30 minutes + 10 minutes of core most days (I did miss a couple of days this week)

I only completed one strength training session this week. Thanks to my tore up and bruised knees, I had a couple more rest days than planned this week, but that allowed me to recover properly and set me up nicely for what’s to come!

Weekly Totals: 8 hours

Weekly Positives:

Chatting with Coach Kelly! I am grateful that she takes time to chat with me on the phone. I’m excited that she has given me something to work on in the pool…FLIP TURNS! I’m nervous, scared, and super excited! Time to overcome some fears and play a little more in the water! I’m always striving to be #trackcatstrong as I work on #courageovercomfort!

Nick with Vitality Massage complimented me during my massage! He can tell I’m getting stronger because my muscles are more dense! I’m excited to see just how strong I’ve gotten…FTP test is coming up this week!

“I can tell you are getting stronger. Your muscles are much more dense.” So grateful my massage therapist knows my muscles so well and complimented my strength too!

Quote of the Week:

“It’s OK if you fall down and lose your spark. Just make sure that when you get back up, you rise as the whole damn fire.” ~Colette Werden

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Last Week of 2016: #coeurcenturyswim

It is hard to believe that 2016 is behind us and 2017 has arrived!! CRAZY how time flies!! My last week of 2016 was busy…it always amazes me how I manage to completely fill my free time when I am on¬†break!

Swim: 10,000 yards

The Coeur Sports ambassadors have set the #coeurcenturyswim challenge to complete before the end of 2016. The 100 x 100 yards/meters could be done all in one swim, or broken up over the course of a week. After proposing this idea to Coach Kelly, she thought it would be best to complete this challenge over the course of a week to prevent damage to my rotator cuffs since I am have not built up to this distance gradually over time. Coach put three structured workouts in for me to complete this challenge and by Friday morning, I had completed 100 x 100 yards for the week!

#coeurcenturyswim #1 = 3000 yards
#coeurcenturyswim #1 = 3000 yards
Playing in the water after #coeurcenturyswim #2 = 3500 yards
Playing in the water after #coeurcenturyswim #2 = 3500 yards
#coeurcenturyswim #3 = 3500 yards
#coeurcenturyswim #3 = 3500 yards

Bike: 70.6 miles

This week I had some z5 bike interval workouts and some easy recovery rides. I’m looking forward to a power test next week to see what kind of progress I’ve been making ūüėČ #courageovercomfort is definitely where it’s at to get stronger on the bike!

Recovery ride while reading "Surfacing" by Siri Lindley...this is a MUST read!!
Recovery ride while reading “Surfacing” by Siri Lindley…this is a MUST read!!
1 minute z5 intervals!!
1 minute z5 intervals!!
3 minute z5 intervals!!
3 minute z5 intervals!!
Sprinting out of 2016 on New Year's Eve!
Sprinting out of 2016 on New Year’s Eve in my new Island Vibe Coeur Sports tri kit!

Run: 18.8 miles

I had some short easy runs, a track workout with 800 repeats, and a longer progression run this week. It was nice to get outside for every single run this week!! I was very grateful for warmer temperatures ūüėČ

800 repeats while I work on my mental game at the track!
800 repeats while I work on my mental game at the track!
Running with my favorite girl for a short, easy run!
Running with my favorite girl for a short, easy run!
20 minute run off the bike with my favorite girl!
20 minute run off the bike with my favorite girl!
Running into 2017 with my favorite girl!
Running into 2017 with my favorite girl!

Strength Training: 1 hour + 55 minutes

I had some great strength training sessions throughout the week! Strength training is a MUST for me to remain injury-free and healthy! I’m grateful that Mya decided to help me during one of my strength sessions!

Mya is such a good helper!
Mya is such a good helper!

Other:

I had to have a cyst at the base of my finger drained of fluid on Wednesday. Have you ever tried to swim with numb fingers?! Such a WEIRD feeling!!

Nice bruise post drainage!
Nice bruise post drainage!

I decided on my “power word” for 2017…

#fearless is my word for 2017 in all areas of my life...Thanks to Coach Kelly for this amazing reminder!!
#fearless is my word for 2017 in all areas of my life…Thanks to Coach Kelly for making this amazing reminder for me!!

I often hold myself back in multiple avenues of my life and it is time to become more #fearless in 2017!! What better way to start working toward being #fearless than to go to a climbing facility. Most people wouldn’t consider a climbing wall a challenge, but when you have a fear of heights, climbing the wall and then having to let go and trust the automatic belay takes a lot of courage!! I actually went rock climbing twice this week!!

I did make it all the way to the top and then didn't want to let go...but I did! #fearless
I did make it all the way to the top and then didn’t want to let go…but I did! Working on becoming #fearless

Weekly Totals: 14 hours & 9 minutes + 10 minutes of core each day

Quote of the Week:

“Everything you want is on the other side of fear.” ~Jack Canfield

Week 4 with Coach Kelly: #hardworkpaysoff

Swim: 5850 yards

My swims this week were uneventful, but that isn’t such a bad thing! I’m hopeful that this means I’m starting to feel more comfortable with the new swim stroke and that it is sticking…though I haven’t checked to see if my stroke has improved. Maybe I’ll do that this next week!

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Bike: 73.5 miles

I had HUGE success on the bike this week! I am starting to see my bike fitness bounce back, and it is a GREAT feeling!! On Tuesday I saw a new FTP threshold of 161 watts and then on Thursday, I upped that to 163 watts!! I’m not where I was before Ironman Wisconsin, but I’m getting closer to it with every workout!! #courageovercomfort¬†+ #hardworkpaysoff

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Run: 15.7 miles

Thankfully we saw some warmer temperatures this week and I was able to run outside twice! So awesome to see temperatures above 0F for a while!! I still had a treadmill run, but only because it was a prescribed workout.

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Strength Training: 1 hour & 37 minutes + 10 minutes of core strength daily

I had some good strength sessions at home and teaching TRX this week. I also got to teach 2.5 hours of tabata style workouts for the middle schoolers on their last day of school (Wednesday) before winter break. It was spirit day, and tabatas was one of the many options they had throughout the morning. There is a reason tabatas are only 4 minutes long and doing 2.5 hours of them is exhausting! ūüėČ

Weekly Totals: 12 hours + 13 minutes

Quote of the Week:

“I believe in working for what you want. Nothing should be easily given. It has no value that way.” ~Unknown

Week 2 with Coach Kelly: Testing + Testing

I wrapped up last week with a run test, but that wasn’t the end of my testing…hello FTP test on the bike and swim time trial.

Monday:

I had planned to get up early to complete my run and strength training before work so that I could have a free evening, but sleep took precedence. When I woke up at 4 am and knew that I could complete both workouts after work in plenty of time, I decided to go back to sleep for 2 more hours. After a full day of work, I went home, ran and completed my strength training.

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Sunset #runlove
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Strength training with the Iron Hippie post running

Tuesday:

I had a FTP test on the bike to start my Tuesday! I was very excited, yet nervous to see how much bike fitness I’d lost since Ironman Wisconsin. The bad news…I lost more bike fitness than I’d hoped. The good news…I didn’t lose as much bike fitness as I thought I had. The even better news…Coach Kelly says that my power results for my 5 minute and 20 minute tests indicate that I am “well balanced in your abilities.¬†This balance you already have is good news in my opinion! : )”

FTP test...not where I want to be, but better than where I thought I was.
FTP test…I am not where I once was, but I’m recovered and ready to work hard to surpass where I once was!! Lots of #courageovercomfort and #nevergiveup needed on this ride!!

After a full day of work, I met with a friend who is signing up for her first Ironman in 2017. She picked my brain about all things Ironman from a first timer’s perspective and it was so much fun! I’m super excited for her and her 2017 journey! It is so fun to share my passion with others!

Wearing my CEP Compression tights with my dress clothes all day long.
Wearing my CEP Compression tights with my dress clothes all day long.
This! Everyone should train + race + live clean!
This! Everyone should train + race + live clean! #cleansportco

Wednesday:

I started my day with some #swimlove. I love chlorine therapy in the morning! It is the perfect way to wake up ūüôā

#chlorinetherapy
#chlorinetherapy

After a full day of work and running a few errands on my way home, I hopped on the bike for an easy recovery ride!

Easy spin!
Easy spin!

Thursday:

Good morning run on our first frigid morning of the season…hello -8F windchill! I think this means treadmill time!

"You aren't going to find anybody that's going to be successful without making a sacrifice and without perseverance." ~Lou Holtz
“You aren’t going to find anybody that’s going to be successful without making a sacrifice and without perseverance.” ~Lou Holtz

After a full day of work, I worked with two personal training clients and then taught TRX before eating dinner and crawling into bed for the last day of my work week.

TRX FTW!!
TRX FTW!!

Friday:

Good morning #chlorinetherapy on this cold morning (-3F windchill)! I really wanted to pull the covers up over my head when the alarm went off and stay in bed with my dreams, but I decided to get up and work hard during my swim time trial to turn my dreams into a reality instead!

Working hard to turn my dreams into a reality with some #chlorinetherapy
Working hard to turn my dreams into a reality with some #chlorinetherapy

After a run test last Saturday + bike test Tuesday + swim test this morning, I had a much needed massage after work! OUCH!

After a run test + bike test + swim test in a week's time, a massage was definitely needed! Thanks to Nick at Vitality Massage for keeping me injury free! #recoveryisimportant
After a run test + bike test + swim test in a week’s time, a massage was definitely needed! Thanks to Nick at Vitality Massage for keeping me injury free! #recoveryisimportant

Saturday:

I woke up to an endurance ride and strength session in my Coeur Sports Kona kit…after all, #IMKona is going to air on NBC this afternoon.¬†#dreambelieveachieve

Dreaming of #IMKona on this snowy morning!
Dreaming of #IMKona on this snowy morning!
Dreaming of #IMKona on this snowy morning!
Dreaming of #IMKona on this snowy morning!

After getting a Karma Kombucha delivery (12 cases) to our house, I went for a 25 minute run in my new Hoka One One Claytons in the snow. I think I’ll be a Clifton girl as I felt some rubbing in the arches of both feet during such a short time. I’ve heard this is a common problem with this model.

Running in the snow on the golf course is the best!
Running in the snow on the golf course is the best!

I spent the afternoon watching #IMKona on NBC and then traveling to Kyle’s Bikes to pick up the Iron Hippie’s bike that was getting some TLC! We spent the evening relaxing and enjoying quality family time.

Sunday:

I woke up so grateful for a¬†good night’s sleep and warm enough temps that I could run outside again today. After running to the grocery store before all the post church goers, I went to the pool and had a much better swim than I expected! It was fun to play in the pool afterwards also…this is what I do to keep my swims fun!

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Dive down and coast along the bottom!

After swimming, I came home with swim brain…yep, I tried to fill my water bottle with the lid still on it. It didn’t work very well! I ate a granola bar, changed clothes, and went out for my run. With the snow we’ve gotten in the last couple of days, I decided to take my run to the golf course to prevent slipping and to have fun running with my girl and our friends’ dog (the Golden).

Running the golf course with my girl + bonus #puppylove
Running the golf course with my girl + bonus #puppylove
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Some solo running along the rive path! #runlove

After running, it was time to Eat. All. The. Food. I was so hungry!! I enjoyed some quiet, relaxing time most of the afternoon as the Iron Hippie went to an ISU basketball game with a friend. At 4 pm, I joined my Coeur Sports Ambassadors for a conference call. These amazing women are so inspirational and enCOEURaging!! I’m so pumped for 2017!! After my conference call, we prepped food for the coming week and relaxed before bed.

Week 2 with Coach Kelly is in the books and a success!!

Weekly Totals: 10 hours & 16 minutes

Swim: 6700 yards
Bike: 42.9 miles
Run: 14.6 miles
Strength Training: 1 hour & 55 minutes + 10 minutes of core work daily

Quote of the Week:

“Small daily ‚Äď seemingly insignificant ‚Äď improvements and innovations lead to staggering achievements over time.‚ÄĚ ~ Robin Sharma

Week 1 with Coach Kelly: starting a new chapter

After Ironman Wisconsin (9/11/16), I took a lot of time off…both physically and mentally. During this time I decided to hire Kelly as my coach to help me achieve big goals¬†at Ironman Mont Tremblant in 2017. This was week 1 of a new chapter in my book as I started training with Coach Kelly!! After having my training train derailed for the last couple of months, it felt great to have the¬†train stop, pick me up, get back on its tracks, and move in the forward direction. The best part…having someone else tell me what to do!! Thanks Coach!! So what did my first week of this new chapter¬†look like?! Here’s a snapshot of my week…

Monday:

I had every intention of getting up and working out Monday morning, but I had a Thanksgiving hangover, and I don’t mean from alcohol…it was a family hang over. I LOVE my family and am SO grateful and happy they came to visit us over Thanksgiving break, but I was exhausted on Monday morning. As a result, Monday morning was a sleep in. After a full day of work, I hit the gym for my strength training session.

Getting my strong on makes me happy!!
Getting my strong on makes me happy!!

Tuesday:

The day started with morning miles with my girl! I love running with her and am so lucky to have an early morning running partner who is reliable, dependable, and keeps me safe! When we got home, I quickly vacuumed the house before getting ready for work. After a full day of teaching, I hit the pool for some chlorine therapy.

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Love this girl! #morningmileswithBasil
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#swimlove is the perfect way to end the day!

Wednesday:

The Iron Hippie and I both had swims, so we decided to go in the morning and see just how busy the pool is on a Wednesday morning. Surprisingly, it wasn’t as busy as we thought it would be ūüôā After a full day of teaching, I came home to intervals on Mojo! This was the first time I’ve REALLY ridden her since Ironman Wisconsin and it took a lot of self talk…#courageovercomfort and #nevergiveup!!

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Sharing a lane with my fave! He’s at the other end of the lane…see the high elbow off in the distance?!
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Full of smiles after those tough bike intervals! Finding my #bikelove again!

Thursday:

It was another early morning run with my girl! I’m so grateful to have her to keep me company, push me to run faster, and keep me safe! After we returned home, I vacuumed the house before getting ready for a full day of science education meetings with my colleagues. My brain was complete MUSH by the end of the day! I met with two different personal training clients after work and then rounded out my day with teaching TRX.

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#morningmileswithBasil are the best!
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TRX FTW!!

Friday:

Today was a rest day! After yesterday’s brain mushing session, I needed this rest day today! After a full day of teaching, I ran a couple of errands, prepared dinner, and cleaned fresh produce for the coming week. After dinner and cleaning up the kitchen, I was in bed reading by 7:30 pm with lights out at 8:15 pm. I was exhausted!

Saturday:

I was so tired that I slept until 6:10 am! I guess my body needed it ūüėČ After eating a quick snack I went to the Iowa State outdoor track for my 2 mile time trial run. I have a mental block when I am at the track…it is a GREAT facility, but this is where I ran for week after week after week after week about 2 years ago when I was injured. After running circles with the white line between my feet for about 2 months, this beautiful track left a negative taste in my mouth. Today I had doubts in my head, but I immediately went into self talk mode…courage over comfort! Never give up! I am strong! I am tough! I am FAST! So the best part about this run?! I had the track to myself for the entire hour I was there! Ha ha! I know what you’re thinking…NO, it didn’t take me an hour to run 2 miles! I was hoping to run each mile at 8:00/mile or faster, but I’m just not quite there yet and that’s OK! I’m happy to be where I’m at! After all, I’ve taken nearly 3 months off of training. After a 20 minute warm up, my first mile was at 8:10/mile and my second mile was 8:05/mile. Hello negative splits!! After cooling down until I had ran an hour, I went to the gym for some strength training. After eating all the food I could find (not really…just muesli) when I got home, we did some house work before I went¬†to the gym for some chlorine therapy! Guess what?! I had the pool to myself for my entire swim! I think that was the theme of the day…first the track to myself, then the pool to myself (no…I didn’t have the gym to myself for strength training, but the room I was in I had to myself for a good portion of my workout). After eating all the food I could find (this time, it was true!), we spent the evening relaxing with friends.

2 mile time trial with the track all to myself!!
2 mile time trial with the track all to myself!!
Look...I'm flying!! Airplanes on an inverted Bosu as part of my strength session today.
Look…I’m flying!! Airplanes on an inverted Bosu as part of my strength session today.
Chlorine therapy...Serious #swimlove in a pool all to myself as I work to #findfaster today!
Chlorine therapy…Serious #swimlove in a pool all to myself as I work to #findfaster today!

Sunday:

We woke up to snow…on the ground…for the first time this season! Thankfully the ground was still warm enough that the roads and sidewalks weren’t ice covered…just slushy. After an easy 75 minute ride, I ate some food, got ready for the coming week, chatted with Coach Kelly on the phone for almost an hour, and then went for a short and easy afternoon run in our winter wonderland. I rounded out the week with an epsom salt soak, laundry, and relaxing to soak up all of my hard work this week and get ready for more testing this coming week…bike FTP and swim tests are scheduled for the coming week…eek! I’m so happy and grateful to have Coach Kelly write this new chapter with me!

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My view on my ride today.
#runlove with the first snowfall of the season
#runlove with the first snowfall of the season

Weekly Totals: 9 hours & 25 minutes

Swim: 5100 yards
Bike: 31.5 miles
Run: 17.1 miles
Strength Training: 2 hours & 30 minutes + 10 minutes of core work daily

Quote of the Week:

“Today I close the door on the past, open the door to the future, take a deep breath, step on through and start a new chapter in my life.” ~Anonymous

2016 Intentions Check In #3

Where has time gone?! It is hard to believe that 3/4 of 2016 is already behind us! It seems like just yesterday I was sitting down to write about my intentions for 2016! 2017 will be here before we know it!

  1. #Believe…I have made progress with this intention, but still have room for growth. I think this is one area I will ALWAYS¬†have room for growth. When things get tough in training, work, or life, I have turned to¬†#courageovercomfort¬†to bring me focus, help me overcome obstacles, and remind me to believe in myself throughout 2016. #courageovercomfort¬†has helped me many times to find focus and redirect my self confidence to where it should be…to a place where I #believe in myself and my abilities much more than I used to. “Bravery means believing in yourself when nobody else does.” ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†img_6190
  2. Break down barriers…I am pleased as punch to have our ladies only bike rides so well attended this summer! We managed to have one ride each in June, July, and August.¬†Thanks so much to Coeur Sports and Kyle’s Bikes for their support to help make this event successful!!¬†Yay for encouraging more women in cycling, helping them gain confidence on their bike and on the roads, and helping them learn basic bike maintenance!! I am definitely looking forward to hosting many more ladies only rides in 2017!! ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†IMG_3720¬† ¬† ¬† ¬†¬†IMG_4134
  3. Be present…I continue to really struggle with this one! I have a VERY hard time focusing on the here and now. I often find myself thinking about the past or the future. I wish I could say my¬†30 days of meditation in July happened, but unfortunately they did not. I’m still hopeful to make this happen before 2016 is over and out. Yoga always seems to help me find presence, but I have not had much of this in my schedule in the last few months due to ramped up Ironman training. Now that I am in the offseason, I have time to reacquaint myself with “mat,” my boyfriend. Tomorrow we have a date and I can’t wait!
  4. Find Balance…I set out to find balance more with the emotions that I direct at myself than other parts of my life. Thanks in part to my Living Brave Semester with Brene Brown, I have been doing a much better job of focusing in on how I am feeling, why I am feeling a certain way, giving myself permission to be human, and how to forgive myself for being human and making mistakes. I am pleased that I’ve been able to keep these habits in play even though the class has concluded. Now, it is time to find balance between life, training, work, and fun in the offseason.

Did you set goals or intentions for yourself for 2016? If so, have you checked in with these goals or intentions lately? What progress are you making toward achieving your goals or intentions?

2016 Intentions Check In #2

Where has time gone?! It is hard to believe that 2016 is already half over! It seems like just yesterday I was sitting down to write about my intentions for 2016 and now we are already half way through the year!

  1. #Believe…I have made progress with this intention, but still have room for growth. I think this is one area I will ALWAYS¬†have room for growth. When things get tough in training, work, or life, I turn to¬†#courageovercomfort¬†to bring me focus on believing in myself. So far this year, it has helped bring me focus and redirected my self confidence to where it should be…to a place where I #believe in myself much more.
  2. Break down barriers…I am pleased as punch to have our ladies only bike rides started! The ultimate goal is to host these rides weekly, but for this year, we will be meeting once a month. Our first ride was a HUGE success, which you can read more about here. Thanks so much to Coeur Sports and Kyle’s Bikes for their support to help make this event successful!!¬†Yay for encouraging more women in cycling, helping them gain confidence on their bike and on the roads, and helping them learn basic bike maintenance!! I am definitely looking forward to ladies night #2 on Monday, July 11 at 5:30 pm (location to be determined)…local ladies, mark your calendars!!We made it to Slater!
  3. Be present…I really struggle with this one! I have a VERY hard time focusing on the here and now. I often find myself thinking about the past or the future. I have not yet incorporated meditation into my weekly routine, but it is in my planner for July…30 days of meditation, here I come! I’m hoping after 30 days, it will become a habit! Yoga always seems to help with this…I just need to carve out¬†more time to spend with my mat!
  4. Find Balance…I set out to find balance more with the emotions that I direct at myself than other parts of my life. Thanks in part to my Living Brave Semester with Brene Brown, I have been doing a much better job of focusing in on how I am feeling, why I am feeling a certain way, giving myself permission to be human, and how to forgive myself for being human and making mistakes. I am pleased that I’ve been able to keep these habits in play even though the class has concluded.

Did you set goals or intentions for yourself for 2016? If so, have you checked in with these goals or intentions lately? What progress are you making toward achieving your goals or intentions?