The 5 Feels of Ironman World Championship 🌺

The 5 Feels of Ironman World Championship 🌺

Ironman Kona week this week and I am feeling a bit nostalgic about seeing everyone in Kona this year. Why? Let’s look at the word, “nostalgic.” According to Google Dictionary, nostalgic comes from nostalgia, which means:

“a sentimental longing or wistful affection for the past, typically for a period or place with happy personal associations.”

Friends, last year when I qualified for Ironman Kona, it was such a happy place and time in my life. I was able to share it with Chris, my husband, my Mom and her dear friend, my bestie, Krista and her friend and the WHOLE FUCKING WORLD, who followed me in my Ironman Triathlon Journey through being a friend of mine since 1989, to social media platforms, to my team, Rulon Racing and many other avenues in my 28 year journey to Ironman Hawaii.

On my run this past week, I started thinking about the “feels” of Kona and what it was like to be there. I came up with “The 5 Feels of Ironman World Championship” and the breakdown is very simple. You have seen the five feels before, which are technically the five senses of perception or sense but I will call them “feel” because when you land in Kona, I can guarantee those “feels” are real.

I won’t go through EVERY day of Kona and the breakdown of 140.6 but I will give you my thoughts and you will see a great video at the end of all of those feels:

The Sights

  • Coming off the plane and seeing an “Aloha” sign
  • The ocean blue color
  • The bright orange as the sun is setting
  • The Queen K road that you see many times driving and riding
  • Maui in the distance off of Havi
  • The UNBELIEVABLE sight of running down Ali’i Drive
  • The very fit people doing the Ironman World Championship and “Holy Shit, I am one of them.”
  • Seeing the legends of Mark Allen, Dave Scott, Paula Newby Fraser, Karen Smyers to name a few
  • The beautiful locals and their generosity
  • The palm trees swaying in the wind
  • The finish line to Ironman World Championship
  • Seeing a turtle when swimming after the race
  • The butterflies on the race course and as I am leaving Kona

The Smells

  • The ocean air
  • The breeze of salt (maybe the ocean air)
  • The sunscreen before the race
  • The port-a-potties before, during AND after the race
  • The Hawaiian flower
  • The Kona coffee brewing every morning in your condo
  • The smell of bacon for your breakfast (Oh wait, that is anywhere in the world)

The Sounds

  • The crashing of the waves
  • The Seagulls
  • The cheering at the finish line
  • The wind out on the Queen K
  • The dolphins underneath the water
  • Hearing Mike Reilly say to you, “Jennifer Rulon. You Are an Ironman.

The Tastes

  • Kona Coffee
  • The salt on your lips from the ocean swim
  • The EFS Pro getting warm at mile 90 on the bike and washing it down with COLD WATER!
  • A glass of wine after a finish.
  • The amazing fresh food on the island.
  • The Acai Bowl the day after.

The Touch

  • Holding on to the coffee boat during your practice swim
  • With your feet in the sand
  • Of you sunkissed skin from race day
  • Of ocean water flowing over your body during the 2.4 miles
  • Of your husband, family and friends loving on you as you are about to pass out and stink but they still hug you anyway.
  • Of soreness on your body after you wake up the next day from racing your dream!

While this next “sense” may be something that others have came up with, it is something that I need to use because it is very hard to put it in words:

The Feels

  • My Higher Power surrounding me with gratitude, love and joy as I accomplished my 28 year old dream.

I could probably write down a TON more but I wanted to share a little video that Apple Photos and I put together. It pretty much explains it all.


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Why Did You Start Triathlons? ☺️

Happy October! I LOVE October because it is Ironman Kona, and it’s my BIRTHDAY MONTH! My husband said to me the other day, “Jen, it is a birth”day” for a reason, not a month.” HA! I said he was silly. It is my BIRTHDAY MONTH :)

With that said, please stay tuned to my newsletters AND Instagram, as I will be doing giveaways with Stretch Athleisure Wash, Rulon Racing and other goodies!

Alright, this blog is going to be short because I REALLY need your help!

I am writing an article for Training Peaks and I need to interview a few of you. This is what I need you all to do if you are interested in being a part of project for Training Peaks AND my blog!

Click HERE to fill out a simple Google Form by Sunday, October 7th! 

It will ask you three things:

  1. Your Name
  2. Your Email (So I can follow up with you)
  3. Why Did you Start Triathlons?

That’s it! Currently, I am looking for 3 – 5 peeps for the Training Peaks article but I would also like to share your story on my blog and possibly another platform for 2019!

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10 Questions to Ask a Potential Coach 🔊

Since starting my triathlon coaching in 2001, the triathlon coaching space has changed DRASTICALLY from meeting clients to a weekly basis to chatting with them via phone, to FaceTime or Zoom Chats with triathletes all over the world. Honestly, I LOVE this change because now I get to coach athletes all over the world from Texas to Canada to Mexico to Sweden. My cup runneth over….

When hiring a triathlon coach, whether they meet you face to face or online, you are going to be shelling out some good cash.  Remember this is an investment for YOU because you want to improve. Right? I realized that NOT everyone may like the change of being completely online, so I started thinking about questions that you may want to ask a potential triathlon coach. And honestly, these questions could be good questions to ask for hiring ANY online coach.

Here are some typical questions you might like to use:

  1. How many years have you been coaching?
  2. How many athletes do you coach each year?
  3. Are your coaching sessions group based or individual sessions?
  4. What are your coaching credentials? (Masters Degree, USA Triathlon Certified Coach, Ironman University Coach, etc.)
  5. Are your coaching credentials up to date?
  6. Do you have your first aid or CPR and is it up to date?
  7. What type of sponsors do you work with if any?
  8. Who is your specific athlete that you work with?
  9. Do you have former athletes that I can contact or get a testimony from?
  10. What is the main reason why I should hire you?

Not all coaches will have certification, it really depends upon the area of coaching you are looking for. If the coaching is health related, then the coach should have some form of accreditation. If the coach offers self-publishing programs, then it only makes sense that they would have books published. I would check out those books for sure.

One of the biggest thing I need to emphasize is that it is important not to settle for the first coach you come across. Ideally you want to interview at least three different coaches. Always ask them for references.

Your coach will be working with you on a personal level and this is why it is important that you feel some type of connection with them. This will be very important if you have to have in-depth and possibly emotionally based conversations. If you feel that you can’t open up with them, your money is going to be wasted.

Any prospective coach is going to want to know your reasons for hiring a coach. Make sure your objectives and goals are clear, write them out in depth so you can explain them clearly. A potential coach should be expected to get interview and not be on the defense. If they do, as Jeff Foxworthy says, “Here’s Your Sign…”

Remember, you are hiring a coach for a reason. To improve and if you don’t want the feedback. Working with a coach is a two-way street. You need to know what to expect and you must be willing to take criticism as well as advice. Sometimes growing internally involves hearing things you really don’t want to.

I hope these questions help you as maybe you are looking for a coach heading into the 2019 triathlon season or ANY season for that matter.

Check out this chart that I put together to find out if you and I should be a fit? Super stoked about it! Click the photo to download it from my DropBox but it will ONLY work if you download it :) 






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“Rulon Rules” for Running Safety with Road ID

About a month ago, I was interviewed by KEN5 and Savannah Louie about running safety, especially for women, as we understood what happened with the women runner in Iowa. See the interview below:

Savannah and I chatted about apps that can alert our love ones if we are not moving. Over the last few years, I have used Road ID when I am out on my bike or running in an unknown territory but that is the only app that I know. Here is the thing, you won’t see many photos of me out running with my phone, only with the GoPro. Why? My phone is too much of a distraction.

My priority is my run when I am running. My phone is too much of a distraction as it is. When I am running, I need to be an athlete. When I am home, I will be a coach.


After my chat with Savannah, I started thinking about my runs alone as a woman. I told her on the interview there are a few Rulon Rules that I do that may help you, if you must run alone and here they are:

Rulon Rules for Running Safety:

  1. Run in an area that you are very comfortable in and that you have a public space to go to if you are being followed. Run WITHOUT earphones.
  2. Always. Always. Go with your gut. There have been times that I have turned one way to only turn right back around because it didn’t feel right. I don’t care to find out what could have happened.
  3. Run during the daylight and if you must run early am or late pm, run with a friend!

It really sucks sometimes that we must deal with this, especially as women. (I am sure guys must deal with this as well). Running is my happy place and I don’t think that will ever change.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

The other day, I reached out to my Instagram Peeps and asked them what they did if they when they were out running alone or any other advice that could help NOT only women but men as well. Here you go:

Elaina S. – When I run alone (80% of the time) I have my husband bike along as I run. Sometimes I run on the frontage road or meet up with one of my guy friends and we run around the lakes together.

Molly R. – I honestly got a dog to run with me so I’m not completely alone! I do bring my phone with me but only for safety reasons. I leave it on silent or airplane mode!

Lili R. – I stick to well-traveled trails and avoid residential neighborhoods. I’m honestly more afraid of a dog coming after me from an open garage than I am of a human. I also NEVER respond in any way to men who make lewd comments, even though sometimes I want to yell!!! Acknowledging jerks just gives them what they wanted. Hope these help 💕

Michele V. – Find and wear reflective gear!!! I use reflective skin spread, nontoxic and weather and sweat proof!!! Here is the link: And I agree NO EARBUDS!!! This is also important to listen to your body and nature as well, know your surroundings! Agree again w/ listen to your gut!!!

Regina – Always carry pepper spray!

Elisha – I have a small but incredibly loud whistle attached to my keychain – it draws a lot of attention and would help deter an attacker and keep an aggressive dog away too. Simple but effective tool!

Nicole M. – I have always run alone. I try to avoid night running now. But if it’s a lone trail, I carry pepper spray that comes with a hand strap. Made for runners. The canister is very thin and easily fits into a small hand grip. The Velcro strap wraps around the outer part of your hand. I recommend always carrying pepper spray or mace if you are trail running anywhere. Make sure you test the spray occasionally to practice using it. Also, never run with ear buds or anything that obstructs or dulls your senses and animal instincts.

Myrna C. – Don’t be predictable! Run different days and different routes

Jess M. – Love these RULES Jen. When I run alone, I usually leave a note at home for my husband or kids with the route. They know my routes by name ;) love all the other tips here too, especially reflective gear! And friends. Heck, running with friends is the very best therapy around!

While this is never a fun topic to chat about, I am super stoked with working with Road Id on this post and will be providing a Giveaway on my Instagram account.

Here are your “Rulon RULES” for the Instagram Giveaway and I am giving away two of them. Entering is SUPER easy. Here are the rules:

  • Head to Instagram and Like THIS post
  • Follow @roadid and @coachjenrulon (this will be verified)
  • Tag 2 friends

Giveaway ends on Thursday, September 20th at 11:59 pm.

The winners will be randomly selected and contacted the next business day!

Not sponsored by Instagram BUT Road Id and Jen Rulon!


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Learn My 3 Favorite Lower Back Exercises 😳

It was awful. It was December 29, 2017, coming back from vacation in FL. We got in early and being a dork, I did a twist and lift with my 45 lb luggage in the back of the SUV to head home. We go home. And something felt off. I stretched. Did some lower back stretching and ended up taking a nap for almost 3 hours (it was early flight).

I got up. FOOOOKKK. My back is jacked. Something isn’t right.

Long story short, as I have shared this story a lot on my social media, I have three bulging disc and dealing with degenerative disc disease.

WTF? I am 46 years old, had a EPIC 2017 and now I can’t freaking walk or flip turn in the pool because I pissed off the disc.

Well, you know me. Instead of bitching and complaining about it. I did something about it. I learned everything I could about bulging disc, went to Stratton Sport & Spine, 3x’s a week and have maintain my back exercises since this all started.

Today, I wanted to chat with you all about lower back pain, the muscles involved, why things happen the way they do and some exercises that I have done with Stratton Sport and Spine!


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