Monthly Q&A from the Viewers…

At the end of the month, I have been compiling questions that you all have asked via my private FaceBook groups, my Rulon Racing Team or my IG Stories.

This week, I chatted a bit about Strength Training & the Triathlete, PreRace Dreams and Transition Set Up especially for a 2 transition race which are separate from each other (Ex: IM 70.3 Ohio and Oceanside).

Here are a couple of links that you may want to review after you watched the video:

Strength Training & the Triathlete:

Pre Race Checklist:

IronZen FaceBook Group with Coach Jen:

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San Antonio! Get Inspired. Get Fit.

“Sport has huge potential to empower women and girls” — Lakshmi Puri

I had the honor of being on SA Living this past Wednesday with my friend, Carolyn Mastin and my athlete, Mona Patel. Mona talked about her struggle with being a below the knee amputee at the age of 18 years and how sports and fitness played a HUGE role in her recovery to become her better self.

My cup runneth over…Interested in donating to Mona’s charity for her climb in Ecuador this weekend? Click the link HERE!

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My Business Trip “Retreat” – Ironman 70.3 Racine

About six weeks ago, my athlete April Ancira contact to me and asked me if I would be interested in going to Ironman 70.3 in Racine from July 13th through the 17th. While I was extremely interested, I was a bit worried considering I was 5 weeks away from Ironman Mont-Tremblant.

I reached out to my coach, and we figured out that it was going to be a down week. I was able to get my longer bike in before I leave on the Tacx Neo and then get my longer run in on the Ironman 70.3 Racine Run course. I told April, “ Let’s DO THIS!”

I do hesitate to add more to my plate with being very close to a major race but something I have learned in the Ironman Triathlon journey is to trust in the process and it will work out just fine.

My goal was to step away from my heavy training schedule, rest, be a friend, a Sherpa and take some time for me in Wisconsin. Sometimes, it is better to take care of “me” outside of the norm.

The last month, I have been really pushing it hard since Ironman 70.3 Lubbock. I feel that this has been the hardest I have pushed for an Ironman Triathlon in a really long. I went to Ironman 70.3 Racine exhausted: body, mind and soul.

I was born in Detroit but moved to Wisconsin, when I was 7 years old and lived there for over 15 years. I love the Michigan/Wisconsin summers and missed the smell of the Great Lakes. Every year, my Grandma and Grandpa Gaskin (Moms parents) had a cottage on Mullet Lake, close to Mackinaw City and Mackinac Island in Michigan. Click HERE for the Northern Lights this past weekend at Mackinaw Bridge.  The Great Lakes that come together under Mackinac Bridge is Lake Michigan and Lake Huron.

My Grandpa (“Flying with the Butterflies”) is the one of the many reasons that inspires me to keep trying to achieve those goals that I set out in 1989, Ironman Triathlon World Championship in Kona Hawaii.

As I ran down Lake Michigan this weekend numerous times as a coach, runner, Sherpa, spectator and “me”, I started listening to my body, my mind and my soul again.

During my runs, I started thinking back to my triathlon journey. Where I have come from, when I saw that TV show in 1989 to where I am today and I broke it down by three thoughts:  Body, Mind and Soul.

My Body:

  • Swimming came easy to me but now that I am putting more time in the pool these days, it has gotten harder.
  • Riding my mountain bike for my first triathlon was so fun! Now, I get to ride fast with my beautiful Cervelo, her name is “So Fresh and So Clean, Clean.”
  • Running that first mile in my journey was HARD. Now, there are still days that running that first mile is still hard. I really didn’t like running. Now I LOVE it.
  • Strength training was fun with the college boyfriend. Now, it is a necessity as I age.
  • Overall Thought: I had a “HATE” relationship with my body back in 1989. Now, I LOVE my body in 2017!

My Mind:

  • I said “YES” to one Ironman Triathlon. My mind said “YES” to 11 Ironman Triathlons.
  • I said “I can run a 10:22 minute/mile marathon in 1992.” My mind said “I can run a 9:00/mile marathon in 2016 AFTER a 2.4 mile swim and a 112 mile bike.”
  • I said “I can’t leave my “Dream Job” at Sea World in 1997”. My mind said “Yes, I can as I was walking out that door in 2009.”
  • I  said “I can’t go back to school after 40 years old.” My mind said “Yes, I can as I graduated with your Masters Degree in Kinesiology” in 2012.
  • I said “I can’t run my own coaching company.” My mind said “F$%K YES,” I can, as I have been going strong since 20012.
  • Overall thought: I “thought” I couldn’t do a lot in 1989. Now, I KNOW “YES, I CAN.” The mind is an AMZING tool.

My Soul:

  • After my Grandpa passed in 2001, seeing butterflies will ALWAYS remind me of my Grandpa Gaskin. My soul will ALWAYS be “Flying with the Butterflies.”
  • The love of water (From Mullet Lake to Lake Michigan to the Pacific ocean) started at a young age but grew  as I got older. My soul will ALWAYS be filled with calmness near water, sun and sand.
  • Hanging with your athletes, who became your friends in return, is truly the way to become a coach. My soul will be happy.
  • Belly laughing with your athlete, who became a friend, before an Ironman 70.3 is truly priceless. My soul will smile.
  • Spending time away from the norm, but realizing how much greatness you have in your life. My soul is complete with the husband, furbabies, my family and friends.
  • Overall Thought: I didn’t want to grow up because I was scared. Now, I can’t wait to grow older and be me.

As I said before, this last month, I have been really pushing it hard since Ironman 70.3 Lubbock. I feel that this has been the hardest I have pushed for an Ironman Triathlon in a really long.

I went to Ironman 70.3 Racine exhausted: body, mind and soul.

I left Ironman 70.3 Racine refreshed: body, mind and soul.

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How to Be a Faster Runner…

If you are a runner or a triathlete, you should know who Alberto Salazar is. If you don’t, you have been living under a rock. Alberto Salazar is well known for being one of the best long distance runners in the world. Currently, Salazar coaches for Nike Oregon Project. Here are some of his accomplishments:

  • In 1980, he clocked the New York Marathon in 2:09.41
  • In 1981, he set a world record for the marathon in 2:08.13
  • Outdoor 10k in 27:25.61
  • Outdoor 5k in 13:11.93

I started a strength program for runners, as they are heading into the marathon/half marathon season coming up and I am ALREADY seeing  such AMAZING gains with them. We are specializing specific lifts (with a bar) and building strength each week off of those lifts, and then adding a little bit of High Intensity Training work to the workout. This is what I observed in those 4 weeks:

  • Stronger
  • Much more confident
  • Nagging injuries are gone!
  • Developing muscles in the arms, back, and legs!

Why do I bring up Alberto Salazar? An article was written about Alberto Salazar and his Nike Oregon Project and their strength training program! Here is a quote from Garrett Reim and the article, “To make it to the next level, strength training is a must.


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Empire Builder Interview – Tuesday, July 11th

Join me tomorrow, July 11th at 8pm CT for a FANTASTIC interview on the “My Empire Starts Now” with Edward Leos. We will chat about Ironman Triathlons, Mental training to Ironman Triathlon AND life and other great topics! Click the photo for the LINK!

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