Saturday, January 23, 2010


the past few days i have felt really motivated. i'm not sure why but being motivated has been a struggle on all accounts for me recently... professionally, athletically in sport and daily with my do-to list and chores. i am grateful these things have made the change in my perspective!

1. new ideas for work
2. swimming 5, 200 yards for first time in months
3. possibility of running a PR tomorrow and qualifying for NYC marathon
4. 2nd week back to triathlon training and feeling good!
5. meeting with a new client next week
6. getting some awesome gear from NYTRO and being part of an amazing group!
7. asking my BFFs to be part of my big day!
8. thoughts of completing an ironman and what it really is going to entail
9. justin being on the ball with wedding planning
10. no more rain!
11. finally seeing my picture in Pacific magazine! pick it up at 711!
12. feeling organized
13. seeing new possibilities
14. lining up trips for 2010

its all about perspective. figure out what drives you and you can achieve anything with a little motivation.

to your health,

Thursday, January 21, 2010

When it's too wet outside...

So far my triathlon training has gone from working out once every two days (off season) to working out twice in one day! Sounds horrible to some people but for me I seriously look forward to my workouts! That must be the reason I sign up for these crazy races called triathlons!

Due to rain- yes it does rain in San Diego- I planned a tready (treadmill) workout for inside at the gym!

I got lucky on Tuesday because my friends Tati and Beth were by my side chatting and running with me. Friends are truly my best motivations so do yourself and favor and get one to meet you! *Note* it is January and at 5pm on a rainy day the YMCAs treadmills may be all taken due to new years resolutions.

Here is a sample treadmill run with some intervals. The intervals can be done as job easy/run fast or as walk/jog intervals:

10 min warm up

8 min hard (more or less a timed mile)
2 min easy jog

2 x 4 min hard (more of less an 800 at the track)
2 min easy jog between each

4 x 2 min hard (more or less a 400 at the track)
1 min. easy jog between

5- 10 min cool down.

Happy running indoors! Happy raining week to SD!

To your health,

Monday, January 18, 2010

A New Years Swim Resolution

So you want to get back to the pool. I see a lot of swimmers start back at it in January. You probably got off track through the holidays but want to get back into the routine of swimming on a regular basis. When starting back to swim you should start back slow. There is nothing good about going hard for 1.000 yards and then calling it quits because you are so red in the face and out of breath it hurts. Take it easy and let yourself progress.

Starting back slow means a couple of different things. For starters let go of your ego. Yes, at masters swim we get very caught up in which lane we swim in, where in the lane we swim and how fast we actually swim the sets. Letting go of your ego means to move down into a slower lane and do not worry about the times you are swimming. If you are going to start easy and build your way up do not expect to start where you finished off before. You may even want to start back swimming on your own and not with a masters group. That way there is no expectations for yourself and where you fit in the group.

Go by feel when starting back. If you feel out of breath you are going hard enough. Your times may not seem to reflect your effort but remember you hadn’t been swimming much the weeks prior. Building up your endurance and speed takes consistency over a period of time. Do not try to go to hard or go too long. Be okay with swimming half of the workout the first couple of weeks back in a slower lane. Then once you get back into the routine you can stay the entire workout and eventually make it back to your original lane.

When starting back to the pool you want to swim more days but less total amount of time. It will be easier to swim 2,000 yards four times per week then for you to do 4,000 yards only twice a week. Your endurance will build up better because you will have trained your body more moderately then to just jump into the same amount of yards you once were doing. Swimming less total distance at first will also prevent injury. The last thing you want is to over do it, get injured, therefore prolonging your progress.

Here is a sample ‘starting back slow’ swim workout:

2,200 yards/meters

5oo choice easy swim

10 x 50 descend your effort 1-5, 6-10 at :10 rest per 50

10 x 100 all on :20 rest per 100

200 easy cool down

To your health,


Thursday, January 7, 2010

costa rican christmas celebration!

we are back from the holiday! justin and i had the most amazing trip through costa rica. a lot beans, rice, sand, yoga, surfing, iguanas, jungle and pot holed roads. even more special is that we got to celebrate the holidays together as an engaged couple! i could not be happier to know i am going to share the rest of my life (well justin is giving me until age 93) with my best friend.

more details to follow for each but just a few things to look forward to in 2010... its kind of a big deal.

*new and returning clients

*Queen Bees takin it to a new level

*Nytro Women's Elite Triathlon Team

*CDA Ironman. a first for me at the distance

*3 weddings- 1 of which will be mine and justins

goals, race schedule, raw/vegan recipes, all to come. bring it 2010!

to your health,