Posts filed under "runners"

When it’s time to do it inside… photographer William Choquette photographer William Choquette


The weather is not giving in to the sun and warm air and running outside is getting harder and harder. Of course, I am here to tell you “not to give up and find your way to a treadmill”! I know, I know. . .the treadmill can be a bit of a bore but there are ways to drum up your workout and stay in shape for all of your upcoming events.  Check out these ideas that will help keep you moving!

1. The Speed Demon.

Run easy for 10 minutes, then set the treadmill at a speed about 20 seconds faster per mile than your best recent 5-K pace. Run three 3-minute repeats at this speed, alternating with 3 minutes of very slow jogging. After completing a set of three repeats and recovery jogs, rest for 5 minutes by jogging. Then run a second set of three repeats and recovery jogs. When finished, run easily for 5 minutes to cool down.

2. The Progression.

Begin with a 10-minute warmup, and then set your treadmill at a speed of about 15 seconds faster per mile than your best recent 5-K pace (this new pace becomes your 5-K goal pace). For your first treadmill workout at this pace, run continuously for 5 minutes. Finish the workout with 10 to 20 minutes of easy cool-down running. For each of the next 10 weeks, run the same workout but increase the time you spend at your goal pace by 1 minute per week. At the end of 10 weeks, you should be able to run a 5-K race at your goal pace.

3. Indoor Hills.

Warm up for 10 minutes, then set the treadmill at your approximately marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cooldown.

4. The Broderick Crawford.

This workout gets its name from its "10-4" pattern, a familiar phrase to fans of the old Highway Patrol TV series. Begin by warming up for 10 minutes, then run for 10 minutes at your current 10-K race pace. Jog very easily for 4 minutes to recover, then surge again for 10 minutes at your 10-K tempo. Recover for 4 minutes, and complete the workout with 10 minutes of easy cool-down running.By regularly running treadmill workouts like these, you can develop a better sense of pace, increase your running economy and learn to deal with hills more efficiently. Best of all, come spring, you'll be ready to set some new PRs.

The End of a Season

I can not believe the San Diego Triathlon/Duathlon season is over. I actually finished over six sprint duathlon events this year. My goal was to complete one event each month and I did it!

If you are following my blog post, the last race of the series was the Mission Bay Triathlon/Duathlon event which was the first triathlon event in San Diego. There were so many awesome competitors out there, old and new. Everyone brought amazing energy to the course.

Remember, when one season ends, another season begins.

Here are 5 things I learned during this amazing Duathlon Season

I CAN DO IT. I always knew I could do a duathlon but I wasn’t sure how competitive my body would allow me to be. In the past, I competed in just one or two duathlons a year, NOT SIX! It was challenging but the training kept me on my toes and wanting more.

I AM STRONGER THAN I THOUGHT. Near the end of the season, I became much stronger. I altered my workouts to assimilate brick workouts. I didn’t have a lot of time to really train like I wanted to so I altered my workout program. It’s not always good to train yourself but I know what muscles needed to be stressed for competition and, let me tell you, I stressed the hell out them!

IT WAS NEVER ABOUT THE WIN (kind of). It was nice to win an event or two but if I didn’t, I was AOK with it. Why? I felt like I finished something I started and I learned A LOT about myself at each race. Remember, live, make mistakes, learn and do better next time.

COMPETING IS BETTER THAN A “QUICK FIX” DRUG. While pushing through this competitive season I was also working through a difficult divorce, anxiety and depression. Let me tell you, doctors are quick to prescribe antidepressants and other drugs to numb the pain. Um, no thank you! Did you know that exercise is one of the best ways to fight anxiety and depression? You don’t have to run a marathon just start moving and stress the body. Get your BUTT MOV’N!

SURROUNDING YOURSELF WITH LIKE-MINDED PEOPLE FILLS UP YOUR SPIRIT. When you surround yourself with other supporting athletes, your spirit is filled with a lot of goodness and positivity. You train together, share goals and encourage each other to KEEP GOING and I have to tell you, when you have people who genuinely like to see you succeed, you can not fail.

All-in-all, I had an amazing FULL duathlon season here in San Diego and I can not WAIT until next year! To all the runners, duathletes, triathletes and training partners…have a great rest of the year and thank you for being in my life.


Tasty Tuesday-KOMBUCHA



I am always looking for a great way to stay healthy from the inside out in the most natural way. A co-worker of mine told me about a drink that has really become popular in the past few months called Kombucha. I had heard of it before being in the fitness industry but never really thought to try it.  

Well, I have been drinking Kombucha for nearly 2 months now and I am hooked! I definitely have more energy, a healthier digestive system and free from "other" things I'd rather not share at this time. LOL! Let's just works!  

Now that Kombucha is the "new trend" there are variety of brands out there you can try. Even some restaurants here in CA have Kombucha on tap. My favorite brand is Heath-Ade Kombucha. My favorite flavor of the brand is ginger-lemon. There are many flavors and brands out there but I keep coming back to this particular brand and flavor.  

Now the first time I tried Kombucha I downed the whole bottle in one serving. About an hour later Mr. El Bano "aka toilet" became my best friend! So don't do that! I would suggest buying a couple of bottles at a time and drink smaller portions over a period of time. 

Check out the benefits below, try it and start getting your digestive system in check! 😆 

Kombucha Health Benefit #3 — Aids Digestion and Gut Health. Because it's naturally fermented with a living colony of bacteria and yeast, Kombucha is a probiotic beverage. This has a myriad of benefits such as improved digestion, fighting candida (harmful yeast) overgrowth, mental clarity, and mood stability. (

Posted on August 9, 2016 and filed under "runners", Fitness, Food, Exercise, "run", Fitness Training, Health.

Monday MoJo



I got up this morning and leaped out of bed to go...ok...wait! Monday's can be tough and today was no exception. I actually, literally crawled out of bed, stumbled to the rest room, found my sports bra and put on my new kicks. It took me 15 mins to find my spi-belt which I couldn't find because my kids took it with them to camp, grabbed my phone and finally headed out the door.

Now! The first mile was slow but I did these 3 things to get into gear and NOW I am starting to have a great day...

Protein Coffee, ZeroWater, Kombucha and Oatmeal! 

Protein Coffee, ZeroWater, Kombucha and Oatmeal! 

1) took my time getting started.

2) played my favorite running music.

3) focused on all things that are good in my life, even if was just 2 things. LOL!

I finished running 6 miles, tonight I weight train. Right now I got all my healthy potions and ready to start my Monday.  Let's do this! Happy Monday!!!

Water Wednesday

Ladies: 2.2 liters/day Guys 3.3 liters/day

If you sprinkle when you tinkle. . .check the color! You're clear when it's clear.  Make sure you are getting 2-3 liters of water a day or 9-12 glasses of water.  Remember, water aids in beautiful skin, healthy hair and happy, hydrated organs.  Keep drinking, sipping and loving your water! 

Alii Sport

Ali'i (“Alii”), a chiefly or noble rank in ancient Hawaiian society. Alii Drive in Kona, Hawaii, is the finish line of the most iconic World Championship triathlon event. 

Alii pays tribute to the passion, motivation, determination and hard work that has gone into every athletes "journey to the finish line". Alii is all about embracing an athletic lifestyle! The brand values recognize those of endurance athletes, passionate about their sport, driven to succeed with a sense of mind over matter.

Where fashion meets performance!


I know on Monday's I title it "Motivational Monday" but today, tomorrow and all throughout the week I want you to think about how strong you really are. What challenges do you have to face every day and how do you handle them? Do you finish the day in good health, a healthy mind and a smile on your face? If so, you are doing pretty good. This week, let's concentrate on being STRONG and keep telling yourself that you are STRONG no matter what your circumstances. I AM...S T R O N G.

          In my mind, I look like her!...LOL! Yes, I can still dream. 

          In my mind, I look like her!...LOL! Yes, I can still dream. 

Posted on April 25, 2016 and filed under "fitness", "runners", Exercise, Fitness.



The Solana Beach Triathlon and Duathlon is one of my favorite events in San Diego. I have competed in the event 4 times (now 5) since 2007. I actually won the event in 2011. I remember when I first competed in this event, I wanted to try something new and I didn't have a road bike. I knew the announcer at the time and I was struggling with the bike portion of the race. Why? Well, I was riding a "BIG BOOTIE" mountain bike! I had no IDEA what I was doing and the announcer had a field with me day every time I would loop around! Too funny. NOT!   I didn't care,  I was so excited to compete in this kind of race for the first time. By 2010, I purchased a real road bike, nothing fancy but something that definitely helped. I love my bike! 

This year, I was determined to compete in this event. Unfortunately my health had another idea. I came down with some kind of cold or virus, lost my voice and had a terrible time with my asthma. It seemed like every time I was ready to register for this event, I would have a massive asthma attack and training would be at a minimum...AGAN! I was SO FRUSTRATED and figured I just wouldn't be able to participate. But, August 1st rolled around and I was feeling a heck of a lot better. I knew I did VERY little training...but I signed up anyway!  My friend and Alii Ambassador teammate, Ondrya encouraged me (not knowing any of this) and I figured I would NOT compete but run and ride for fun. RIght? R  I  G  H  T.

   My good friend Ondrya...she is so lovely!

   My good friend Ondrya...she is so lovely!

The day of the event, I get up bright and early at 4:45am and guess what...I was short of breath. AHHHHHHH! Took my meds, but was FREAKING OUT! I know it showed when I got to Solana but I didn't care, I just wanted to compete at this point and had to calm myself down. So, I met up with some of the other ambassadors, now friends of Alii Sport took some pics and chatted about the race. They were so encouraging and had more confidence in me than I had for myself. Next, I set myself up, bike, shoes, water and gear. Found a great spot for my bike mount then disappeared. I found a quiet spot to warm up with active stretching and strides. I prayed over and over again and that's when I much for that "having fun" was time to compete, baby!!!

  Very #happymama after the race!

  Very #happymama after the race!

Fast forward to the start, the race starts and 5 of the ladies TOOK OFF!!! I knew then I had to just stay calm and I did! I ran a "somewhat" comfortable first mile in 6:42. Then the bike. Oh the bike that I hadn't touched in over a month or cadence didn't even work but I found a couple of ladies that challenged me and kept me going. They would pass me, I would pass them. It was fun but grueling at the same time. So, I kept them in close range knowing there were 3 or 4 young ladies well ahead of all three of us. The bike time 30.12 (9 mile bike). Let's just say, I need extended handles next time.

The the last 3 miles. OH MY GOODNESSSSSSS! Getting off the bike, trying to get my shoes off, almost pulling my left gastrocnemius muscle because I couldn't unclip fast enough. I could not feel my legs so I literally tip-toed out of transition until the blood started to circulate again. At this point...I just had to pass one woman in front of me, keep the woman behind me...behind me and focus on my form because that was the ONLY WAY I was going to finish strong. I did just that. The lady that I had to pass was about 60 meters in front of me and I just started to plant me feet and take her down with every step. The lady behind me, I could hear her but once I passed the lady in front, she was no longer my concern.

I found a guy who didn't want me to pass him and I didn't want him to pass we ran together and yelled at each other all the way to the finish line. To my surprise I took 4th place overall women, 1st in my OLD AGE category and 25th overall! Not too shabby, huh? 

I guess I will always have a competitive head when it comes to running and duathlons. I love winning and coming in top 10 but not all the time. I just love moving, watching others move, plus it keeps me YOUNG!  I will keep moving until I can't move anymore and I will keep competing with myself until I no longer want to. Do what you love, never give up because of age, size or SOME health restrictions. Know your limits, surround yourself with positive people and never, never, never give up!!! 

What Motivates Me?

What motivates you? I know what motivates me. Right now "TheRock" and images of extremely strong women. "TheRock" because he follows a very strict work schedule and makes sure his workouts come 4AM first! The Rock seems to be very discipline, knows exactly what he wants out of life and he is going for it.  He wants to conquer the world one movie, project and television show at a time. Having said that, he makes sure his health comes first.  He is in the gym or on the elliptical every morning, no exceptions. Go ROCK!

Strong women...well, need I say more? Every day I strive to be my best physically, even when I fall to the waste-side at times. When I see images of other women building a stronger body, inspiring others to push past their limits and exude happiness, it makes me want to do more.  It can be hard at times to stay in a positive mindset so make sure you surround yourself that makes you smile, put one foot in front of the other and never give up!

Again, what motivates you?

Posted on February 20, 2015 and filed under "athletes", "fitness", "runners", "running", Fitness, Health, Motivation.