Tag Archives: Certified IRONMAN Coach


Hawaii 5KO rainbow run 6 remaining!

This place is simply amazing! So much beauty packed in such a small place.  So beautiful in fact I grew a rainbow out of my head. Lol


Since my body is still on east coast time and woke me up at zero dark thirty (aka 3:30am), I decided to catch a Hawaiian sunrise and knock my 5K run out at the same time.


My actual run time is gonna suck because I kept stopping for pictures. This is a bad place to be for a “picture selfie taking addict” like myself.


Doesn’t he make bread?


Took my 5K talents to the pier

I ran late last night, but just really wanted to get my run out of the way so I can enjoy the beach with the kiddies.

My body is actually very sore from the 8 hour plane ride and all the hustle and bustle of taking a trip.  I think I’ll splurge and get myself a massage while I’m here.


I did my actual run along the beach where there were many Kodak moments.



It’s very surreal how close to the end of my 5Ks I’ve become.“>358th 5K only 6 remain.



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Last double digit 5K (10 remain) #355 

Today marks a very special run day. Not only is this the last of the double digit 5K runs (10 remaining), I also was honored to be able to run with one of my real life heroes Jordan Flores!  Jordan qualified for the para-triathlon national championships this past year!

A real life super hero Jordan Flores

Jordan had a 4 mile recovery workout planned, so I decided to do his plan with him. I programmed the workout on my Garmin 910XT watch and off we went.  This is the first time I’ve run farther than a 5K in a long time.

With my recent calf strain problems I should have been reluctant to run much past 3 miles. However, I was so honored that Jordan wanted to run one of my last 5Ks with me that I threw caution to the wind.

Jordan is a winner in every way and inspires me to keep pushing forward.  His high energy and positive outlook is contagious.  I first met Jordan at Lucky’s Lake  and our friendship continues to grow.  I’m sure we will see even greater things from Jordan this year!!

A smile that could melt an iceberg

The actual run went by very quickly for me as we talked and shared stories about triathlon races and such.  Also, the left calf pain that was trying to take me out yesterday, was non-existent during the run.  355th 5K


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Double shift 5K #347 (18 remaining)

A really rough night at work where it was call after call all night long. I also knew that I had a double shift to work today starting at 3pm till 7am the next morning.  I knew it would be important for me to get some sleep after working all night.

Unfortunately, I could only sleep 3 hours and don’t know why??  I just laid on my couch too tired to really run, but not sleepy enough to get back to sleep.  Therefore, I decided to get off the couch and at least get my 5K run in.  I knew it would be almost impossible to run once I got to work, due to only getting a half hour for lunch.

I had an absolutely exhausted run today.  I was feeling very achy, crickety and crotchety. I did manage to complete my run, but it was not pretty.  I contained my run to a little semi shaded loop in my neighborhood. 347th 5K

I still can’t believe my runs are now in the teens, with just a little over two weeks remaining.


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My brave Ani 5K #340 (25 remaining)


It is with a heavy heart that I’m posting this about my daughter Ani who is a student at  Santa Fe College in Gainesville, Florida.

While hanging out with friends whom she knew, she was raped over the weekend.  The roommate of a co-worker offered her a ride and committed this cowardly act on her.

When I first found out about it, I went numb and didn’t’ quite know what to do.  Then the usual emotions of rage, anger and sadistic thoughts of chopping one’s member off and feeding it to him through a straw came to mind.

For a brief moment I thought Ani would be the covered in shame and hide in a shell.  But, anyone who knows Ani knows she is a very outspoken person.  Not only did she press charges against the rapist, but she posted it on Facebook, included a picture of him and brought him to swift justice!  This monster is now sitting behind bars because I’m guessing he was counting on her being so ashamed that she’d keep it quiet.

Often times these cowardly predators count on their victims hiding in shame.  Ani, instead was more concern about other girls who may need the strength to come forward too.   I’m very proud of Ani for facing her fear and coming out about what happened to her.

Please ladies (and guys), if someone violates you, the best healing is to talk about it with others.  Come forward and bring the villain to justice.  Shame can only exist in isolation.  The moment you share an awful experience with another, healing begins.  Chances are great that you are not alone in your suffering.

A friend of Ani’s has created a support page for her if you would like to help her in this healing process.  Anais Rape Treatment Fund

I dedicated my 5K run to my beautiful, caring, funning, jovial, intelligent, creative and loving daughter Anais.  I decided to run in a place that I know to be full of beauty like her.  She loves butterflies, so I thought what a good place to start my run at the Butterfly Garden on West Orange Trail.


My run times are slow, as I stopped quite a bit to take pictures of beauty to remind myself that even when life gets ugly, there is beauty if you look for it.  To find some place I can begin to process all the emotions of such an experience.

finding beauty during an ugly time

finding beauty during an ugly time #2


finding beauty during an ugly time #3

beauty #4

beauty 6

beauty 7

beauty 8

A nice cushy run route

beauty 9

beauty 10

Beautiful house along the trail

A great place to sit and reflect

Butterfly garden photo op

beauty is everywhere


As a final positive word, I came across the sign during the final steps of my 5K.

The route I chose was the perfect place to get healing.  Lots of beautiful flowers, pond, birds, trees, and a soft covered trail to ease my sore body.  I ran a really fast loop that I dedicated to Ani to symbolize a speedy healing for all impacted. I was hoping that my 25 remaining 5K would be about something other than this, but we can’t control what life throws at us sometimes.“>Ani’s rape awareness 5K #340 (25 remaining)







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Let’s go Lego 5K #335 (30 remain)

I can’t believe I only have 30 runs left. I wanted to run someplace I have never been before on this landmark day.  Legoland is the magical place I decided to go.

There were lots of cool photo ops. I didn’t go in the park itself, but the hotel and surrounding areas were nice.

I wound up running on some rolling hills which were not fun.

I was a bit tired at the end of my run, but the hills and heat took a toll. 335th 5K


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Course record 5K #331 (34 remaining)

I quit running after work because I decided it better to rest my body, than to tack on a 5K run at the end of me working all night.

Today I made an exception to my new sleep strategy as I knew I had to work a double and getting my run in would be very difficult.

I started my run like a sloth. Very slow and painful are the thoughts that come to mind. My run felt very labored as I imagined it taking me all morning at my current pace.

At this point, I’m just trying to survive these runs. I’ve long let go of trying to increase my speed or set course records.

For some strange reason the internal coach in me started barking motivational commands, “cmon you certainly can go faster than this”, “are you going to let that turtle pass you like you’re standing still?”

With all the positive thoughts in my head (insert sarcasm), I decided to try to beat my course record around this pond on my run route. Last time I tried to beat my record, I missed by 15 seconds or so.

The only problem with trying to beat my record was I ran that fast time a long while ago when I was still relatively fresh and spry.

I reasoned with myself, if I’m going to be out her, I may as well get it over with faster.


When I reached the pond, I began quickening my stride. I imagined my feet light as feathers instead of the tree trunks they actually felt like. I concentrated on running with good form, but carrying no tension in my body.

I began to feel the breeze going by me and my heart rate quickened. I was actually moving at a much faster pace than I expected from my tired condition.  Before I knew it, I had completed my pond loop and couldn’t wait to get home and compare my time with my current record.


I beat my course record (CR) by 20 seconds!!!


The interesting thing about my run is that going for the record, now had me running at a much faster pace.  When I tried to slow back down, my feet wouldn’t let me.  So I decided to run the rest of my route at this new faster pace.  The rest of my run went well, but I could feel the sore hamstring screaming at me.  I told my hammy to just keep it together for 34 more days and I’ll give it a big reward.” target=”_blank”>#331st 5K



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There goes the neighborhood 5K #327 (38 remaining)

This last month or so of 5Ks are going to be particularly challenging from a mental standpoint. I’m just really bored of running the same routes over and over.

I actually live across the street from my old neighborhood of years ago. That’s the high dollar guard gated community of Stoneybrook West.

I have been thinking about running here for a long time, but as I mentioned it is a guard gated community. However, in my quest for something new, I decided to try to run through the gate anyways.

I was able to just squeeze around the liftgate while the guards busied themselves with the many cars passing trying to get in.

a mother duck and her two ducklings


It was a really nostalgic run as I took in the now mature landscaping and relived some memories of what seems like a different lifetime ago. The run itself was a bit labored.   Luckily, I was distracted trying to notice all the landscape and neighborhood changes from when I was one of the first occupants in this area.  As a side note, my right glute and hamstring continue to trouble me with soreness.” target=”_blank”>328th 5K

Black Lake (yes there are gators)

I actually visited my old house, which seemed ginormous to me now. It was empty and looking for an owner. I’m told the house has not been able to stay lived in for various reasons.

It’s funny how my life has come full circle

Seems like a different lifetime when I lived here


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