Comfort zone

We all have that comfort zone that we happen to fall into from time to time. Like I said before, running is hard. There are only a few elite people that can pick up running like its no big deal.

As for the rest of us, we have to work our butts off! It’s a very tough challenge. I promise you the pay off is totally worth it.

Back to that comfort zone. It’s so much easier to stick with the light jogs but there are days you need to push yourself. Step out of that comfort zone.

I have been adding some sprint work into my runs. It seems to help me get a little faster. My first half marathon I finished in 2 hours and 36 mins. Then with my second half a few months later along with some sprint work, I finished in 2 hours and 26 mins!

Sprint work can come in different forms. From suicide drills, which are incredibly tough to interval training. Those are more of a gradual increase.

I have found the following chart to help out on sprint works:

Time Speed (mpr) Incline (%) Rate of Perceived Exertion (RPE)
00:00-05:00 3.0 1 1-3
05:00-09:00 5.0 1 4-7
09:00-10:00 6.0 1 8-10
10:00-14:00 5.0 1 4-7
14:00-15:00 6.5 1 8-10
15:00-19:00 5.0 1 4-7
19:00-21:00 7.0 1 8-10
21:00-25:00 5.0 1 4-7
25:00-30:00 3.0 1 1-3
Fit’s Tip: If this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going.

This should definitely work on getting you out of your comfort zone. I say at first to do sprint work in whatever form every other week. Also, do not mix long runs with sprint work outs. Sprint work outs should be toward the beginning of the week. Then ending the week with your longer run. Try to remember when increasing your mileage to only go up 10%. This will prevent injury. πŸ™‚

Hope this helps! It does for me! Happy running!!




Bio-freeze, calf sleeves and track on the Olympics! That’s my kind of Friday evening. πŸ™‚

So I was watching the Olympics last night and this Nike commercial came on. I don’t know what it is, but their commercials just keep getting better! Always seem to have a way to connect You!

Of course I have to share it. πŸ™‚

“we are all capable of it! All of us!” That is so right! You are great to just get up and go! Don’t give up!


Makes me think about training. I’ll admit, it’s Hard! It doesn’t get easier, you just get stronger! We all have the laundry list of excuses: too early together up, too late to go for a run, I didn’t get enough sleep, I didn’t eat enough, I am too tired, I don’t know if I am ready, I am not fast enough, I will start tomorrow….all excuses. Just do it! Do it for you! You will thank yourself, I promise.


Have a happy running week, or whatever you do out there, just do it! πŸ™‚


you can do this

Ok, maybe that isn’t quite me, but Saturday I sure as hell felt like an Iron woman! lol πŸ™‚

Friday was really nice. My friends Kristen & Holly invited me to spend the day at Clearwater beach. I must say, that was such a good idea before my Triathlon Sat. We ended up spending most of the day there. Which is a little usual for me, since normally I would spend just a couple hours at the beach. I will have to remember keeping calm & doing a beach day before any other race.

Kristen & I (Clearwater beach)

When I got home, Mark & I went to do packet pick up. My nerves were surprisingly still pretty calm! We picked up some pizza & went home to pack up for the morning.

Saturday morning at 4am came along so fast! Mark & I woke up feeling really excited. We did our normal routine of breakfast & hydrating up.

It was around 5:30 when we arrived down at the race. We had to get numbered, then put our bikes & gear into transition. My nerves, still felt pretty calm. I felt really good & excited!

We then met up with a couple of other friends. Some were participating, others just came to watch. Good vibes all around.

Walking up to the start

Kristen on the left & her husband Jason on the right. They both have been a huge help during our training for our first Triathlon. Kristen & Jason are both half Ironman athletes!

Got our game face on.

I am on the right, bikini top coming out of swim. The douche bag male age group 20-25 was behind me! They were not the nicest swimmers! 😦

In transition, I realized that someone took my spot. Wish there was video, bc my reaction was, “Someone took my spot for my bike!” lol

Mark, Kristen & Jason realize I am coming up on finish. I guess Mark was shocked! So wasn’t I.

And…here comes the emotion. Such an incredible feeling! It’s definitely up there with getting married!

All that hard work pays off, she finishes!

This Triathlon was truly a great experience. I must say I was a little bummed at first that not many people at work made a comment about my Triathlon. Then Mark mentioned, “Well, you did it for yourself, not them. That’s one of the reasons I like it so much. On race day, it comes down to you, no one else. Sure the group workouts, advice, and support from friends help, but you’re basically left to finish on your own. Getting across the finish line is your accomplishment.” That is exactly right, I did this for ME!

Next Triathlon is the Suncoast Triathlon in Ft DeSoto again. I think Mark might do one in Sept. I also start my half & full marathon training next week. I feel fall coming!!!

So I am getting pretty excited that in less than two days I will be doing my first Triathlon! Surprisingly, I am not nervous. It must be the training & preparation we have done to get here.

Mark said he didn’t sleep too well last night. He said he kept waking up in the middle of the night, thinking about what he needed to remember to bring to the race. Hopefully we will not be like that tomorrow night! We are getting up around 3am Sat! Times have changed!

Some people have their β€œthings” they like to bring to a triathlon, that can get out of control. I guess whatever works for you, then do it! For myself, I am going to bring as little as possible. Some of our friends who do triathlons mentioned sometimes the more you bring will add more time in transition.

I think I am going to work on bringing the following:

My Tri suit, which is a tri sports bra & tri shorts
Swim cap (found out my age group is PINK!)
Goggles/ear plugs

Hand towel
Water bottle & gels
My Bike of course/helmet/sunglasses
Socks/running shoes

Running hat
Race bib belt

My personal goal is to finish in less than two hours. If something happens to where it’s longer than that, I will be fine. I just want to finish!

So tonight I am going to do a few mile easy run then tomorrow relax at the beach! Might have to do this in prep for all my races! πŸ™‚


It’s funny how some things have changed in such a short amount of time. For the better of course!

My life used to consist of, pretty much partying! Sometimes I felt like it was easier to keep in shape dancing & drinking!



The hangovers were Never fun! Now I can barely handle drinking!




Now life seems to consist of going to bed early, getting up early, eating right, swim/bike/run! I think the trade off is a little better. πŸ™‚







Six more days!

So very exciting at swim lesson last night! It’s actually been two weeks since I have gone to a lesson. Due to our open water swims and classes cancelled bc of the rain.

Mark & I kind of did our own thing. Swam for an hour. I did 800 meters, while Mark was just before me.

As we finished our swim instructor, Beth was very pleased with our progress since starting there! She says we should be just fine come race day! I have to tell you, that felt so good hearing that!

I think I’ll definitely keep up with lessons even after the race. Feel like its a major help!

As Dory in “finding Memo” says…just keep swimming! πŸ™‚