Race Report: 2016 Ironman Boulder

Race Report: 2016 Ironman BoulderAt the beginning of this year, I decided I wanted to try to qualify for the Ironman World Championships in Kona again. Currently I am in the 40-44 age group which in most races, the winners come in around 10 hours. At the time, my PR was 12 hours.

I knew it wasn’t realistic for me to take off 2 hours in one year after 15 years of hard and smart training, but looking at the winning times for the next age group 45-49 (where I will be next year), which are around 11 hours, I started to get my hopes up.

So I decided on a long term goal, a 2 year plan, to qualify for Kona.

This year my goal was to do the Boulder Ironman, take 30 minutes off my PR to get around 11:30, make top 10 in age group, and learn from the course how to train better next year.

Then next year, do the Boulder Ironman again, take off another 30 minutes to get 11:00, make top 3 and get a slot to Kona!

This year I blew my expectations out of the water. I ended up with a time of 10:56 and a 5th place age group finish. I know what I need to do next year in training to get even faster, which I will need to do as this year only the top 2 (not 3) earned a spot to the World Championships.

This is how my 2016 race in Boulder went down…


For 2017 I want to take another 10 minutes off my bike and 5 minutes off my run. I’m putting it out there now so the Universe can work on it for the next 10 months until the race on June 11th .

Thanks so much for being a part of my amazing life’s journey! I wouldn’t be where I am today if I didn’t have the best friends and family EVER!!!

See you soon!

Why I Love Being a Beachbody Coach

Why I Love Being A Beachbody CoachThis month celebrates my 5 year anniversary of being an active Beachbody Coach. I say “active” because I actually signed up to be a coach in December 2010 to help my friend Wendy get her business up and running. But it wasn’t until July 2011, during the Lake Placid Ironman, that I decided to build my Beachbody business.

I decided during the 112 miles on the bike (I had a lot of time to think) that I would at least check into the business and compensation plan, and then make a decision. The day I returned home from Lake Placid, I went online, checked everything out, and was sold! I WAS IN!

The past 5 years have for sure been a roller coaster, as with any business. There were months where I put all my time and energy into my business and was rewarded with huge commissions, bonuses, and even rank advancement to 3 Star Diamond (I know most of you don’t know what that means, just know it’s pretty awesome).

There were also months where I barely worked at all, made hardly any commissions, and even lost my “Diamond” status. But through it all, I have never once thought of giving it up, the idea of quitting as a coach has never crossed my mind. I love the company, its products, and our mission to “help people achieve their goals and enjoy a healthy, fulfilling life.” So pretty much what I have wanted to do my entire life.

This is Beachbody’s vision:

Our co-founders Carl Daikeler and Jon Congdon began Beachbody in 1998 with one idea in mind: to help you live a healthy, fulfilling life. You’re the reason we exist.

It’s our mission to help you become the person you want to be. Our comprehensive approach combines fitness, nutrition, and support—a proven formula that has helped thousands of people completely transform their lives. People just like you.

We believe in progress rather than perfection. We believe that giving 100% effort will take you further than taking shortcuts. That real, lasting change tops the quick-fix. We’ll never tell you it’s easy, but we’ll always remind you that it’s worth it.

So for those of you who know me, you totally understand why I love being a Beachbody Coach!!

Here is more on why I love being a coach…

Here is info about joining my team…


Email me to set up a time to talk if you want to see how Beachbody can help YOU!


See you SOON!

Running 105 Laps on a Track was Surprisingly Easy

Running 105 Laps on a Track was Surprisingly EasyMy friend Wendy and I like to do crazy stuff! Last year we started a tradition of running a marathon around a track to celebrate the 4th of July. So 105 laps!! I like to say it’s to celebrate the freedom of choice and we are choosing to run around a track for 4+ hours.

I also like to tell people it’s celebrating that I have the mental and physical capacity to do such a challenge. Both are true, but of course there is more to it.

If you know me, you know I like to challenge my body and mind, I like to inspire others to go big, and I like the attention of doing crazy things. It helps my confidence, gives me something to talk about, and grows my businesses. After all, I can’t expect others to attempt hard things if I’m not willing to do hard things myself. And this year it didn’t hurt that I have my “A” race, the Boulder Ironman, in 5 weeks, which for me is a perfect time to run 26.2 miles.

Last year Wendy and I ran together on the CSU track in Fort Collins, CO. We didn’t know what to expect since it was our first year, so we walked, jogged, ran, and mixed it up. Sometimes together, sometimes not. We had a track team training for about 2 hours there as well, so that was a good distraction watching them do drills, sprints, intervals, etc. I also was living in the RV at the time, so I had my dog, Joey, with me and I needed to take him out a couple times, so he even did a couple laps with me. All in all, we finished under 5 hours and it never felt hard or long.

This year I was a little more nervous. Wendy moved to Georgia so we were doing our track marathon at the same time but in different states. I decided to run on the track close to home at Roosevelt High School in Johnstown, CO which is pretty quiet and lonely. I didn’t know how it would be doing it by myself, but was of course up for the challenge.

I left my house at 7:00am to go to the store to get Gatorade. I also had a cooler with me with Beachbody Performance Endurance, watermelon, and almond milk to mix with my Shakeology in case I got hungry. I was all set up at the track with sunscreen and silicon lube to prevent chaffing covering my body and ready to start at 7:30. I grabbed my phone to start my timer and lap counter and was off and running.

As soon as I started, I FaceTimed Wendy to see how she was doing. It’s 2 hours later in Georgia so she was already over halfway done. We chatted for about 45 minutes which got me through my first 5 miles.

I was taking my splits of each lap as a way of counting and keeping track of my time. I wasn’t running for time, but I like to see numbers. I’m a geek like that!!

I felt great! I was running at an easy pace and the only thing that felt a little sore was my lower back, but it was manageable.

After my 45 minute chat with Wendy, I switched directions and started my first set of intervals. 5x (400 easy, 400 moderate, 400 fast, 400 walk).This made the next 5 miles go by pretty quickly and even with the walking, I was still averaging a 10:00/mile pace which would put me at 4:22 total time for the marathon.

I then switched directions, grabbed a bottle of Beachbody Endurance, and walked 2 laps while I drank it.

I finished up the “half-marathon” with a comfortable jog putting me at 2:15 for the half. I then decided to make my goal to finish under 4:30. At this point, I was also getting a lot of sun so I put on my arm/back covers, drank a bottle of Gatorade, and headed out for the second half. My knees and hip joints were a little sore, as was my back, but nothing I haven’t dealt with before, so I jogged the next 2 miles at a consistent pace.

At mile 15 I switched directions again and started back with the same intervals I did before. I only got through 4 repeats when I decided to walk a couple laps, drink another bottle of Beachbody Endurance, and check my texts and facebook messages. Luckily I had convos going on with Wendy and a couple other super supportive friends that reminded me to keep going!! I also decided to look at my GPS which reminded me I was already at mile 20. With only a 10K to go!!! I was an hour away from my time goal and I knew I could do a 10K in an hour, even on tired legs. YAY!!

I switched directions and changed up my intervals to 2 easy run, 1 as fast as I can, 1 walk. Each lap was significantly slower than my early intervals, and my “fast” laps started creeping over the 2 minute mark, but I was watching my lap count go up and before I knew it, I had 7 laps to go…then 4…then 1!!! I decided to walk/skip my last lap to celebrate my victory. I took lots of pics and shared my success with my friends who support and love me.

I couldn’t believe it. I was done! 4:27 and I didn’t feel bad at all!! Of course my joints and muscles were tired, but I never once felt like I was struggling or miserable or any other feelings you would assume would go along with running around a track for 4 ½ hours.

So why did this feel easy? I think I have done enough “hard” things in my life at this point that something seemingly hard isn’t hard anymore. Some of my biggest challenges have been 7 marathons in 7 days in 7 states, double century ride (yes 200 miles in one day), Kona ironman, living in an RV for 2 ½ years, being married for 20 years, working full-time while taking 20 credits in college, working full time while building my first business, getting out of debt, working 4-5 jobs at a time in my 20s, giving up dairy, recovering from an eating disorder, making peace with money, watching 2 dogs die, and the hardest journey of all…loving myself.

Compared to all that, running 105 laps around a deserted track in the middle of the summer is easy!

I am grateful for every hard experience in my life. It has made me who I am and has helped me become the person I am proud to love today. Embrace your challenges, love the hard parts of your life, look your fears in the face and tell them you are afraid but that won’t stop you.

I know it’s cliché to say “go outside your comfort zone” but it’s such great advice. The more you push your boundaries, the bigger they become, and next thing you know, you are running a marathon like it’s a walk around the block. A very LONG walk around the block!

I would love to connect with you weekly through my newsletter here…


OR…text FFFF to 22828

Check out more race reports here…


See you SOON!

My 60th Marathon | Estes Park Marathon Race Report – No. 1 Woman

Estes Park Marathon Race Report 2016Usually I do videos for my race reports, but the other day I was looking at race reports from a couple of my friends and realized it’s more convenient for me personally to read them instead of watch them. So I thought I would take a video break (for your sake) and write up my race report for the Estes Park Marathon I did last weekend.

The Estes Park Marathon is my favorite marathon. I have done it three times, once in 2006, once in 2011, and once in 2012. This year I was using the Estes Park Marathon as a training run for the Boulder Ironman. I admittedly haven’t been running more than 2-3 times a week this entire year, but most of that is racing so my speed is there, just not the endurance. I was most worried about my muscles and joints standing up to 26.2 miles.

I have done 2 long runs this year, one after a half marathon race I ran and walked an additional 5 miles, and the other after the Boulder 70.3 where I also ran and walked an additional 5 miles. This is less training than I usually do for a marathon, but again, this was just a training run for me so my goal was to run 20 of the miles.

On the positive side, I have completed 3 half ironman races so far this year, which although the run is only 13.1 miles, the entire race has been between 5-6 hours which gives me at least a good cardio fitness level.

The day before the race, I decided to bike 100 miles in the Pedal for Promise century ride. I figured a long weekend of training was exactly what I needed 7 weeks out from Boulder Ironman. I rode the 100 miles slower than I had hoped (goal was 6 hours, actual was 6 ½) but managed to finish feeling pretty good.

I ate a nutritious post-race meal of watermelon, vegan chocolate Shakeology, and bean/rice burritos and took a 20 minute ice bath as soon as I got home. I got to bed early with slight aches in my knees and quads that were just a little bit tired. And despite the near 100 degree temps, I managed to stay un-sunburned thanks to mass amounts of applied and re-applied sunscreen.

The Estes Park Marathon started at 6am and I live about an hour away, so I had to wake up at 4:30am. I didn’t really sleep much because it had been almost 100 degrees the day before and we don’t have AC in our house. I woke up feeling a little stiff, tired, and groggy, so I chose to wear my compression tights even though the temps were supposed to reach the high 80s by mid-day.

I drank my usually morning quart of water with lemon essential oil, took my supplements (B-12, iron, and probiotic) and slathered on the sunscreen just in case. I wore my long, black 2XU compression tights with a small sports bra and my DeSoto wings that are designed to keep the sun off my back and arms and keep me cool. I drank my usual breakfast of chocolate vegan Shakeology with power greens and unsweetened vanilla almond milk, grabbed a banana, Bolt chews, salt tabs, and headed up the canyon.

Estes Park is a gorgeous town that sits about 7,500 feet in elevation. It’s the gateway to the Rockies, so it’s surrounded by majestic, snow-capped mountains. In the center of town is a lake. The whole thing is straight out of an outdoor mag. One of the main reasons it’s my fave.

I showed up, grabbed my bib, ate my banana, and headed to the start. There were about 100 people doing the full marathon, about 600 doing the half, and many others doing relays, 10K, and 5K. All the races started at different times, so we only started with about 100. I started off easy but right away saw there were only about 10 women ahead of me, and within the first mile, everyone was so spread out and I had passed 5 of them. My plan was to go easy until mile 14 and if I felt good, pick it up. The course does a loop around the lake about 4 miles, then up a hill and around a big 10 mile loop twice, and then back to the HS track for the finish. Around the lake is fairly flat with a few small rises and falls, the big loop is half gradual uphill and half gradual downhill with a few rollers thrown in.

A couple times on the uphills, I would pass people, only to be passed on the downhills by young fresh knees and hips. No problem! My goal was to run 20 of the miles, and at mile 14 I was still feeling great.

Well, you know, great for 14 miles!! My joints were a little achy and my calves were starting to get tight from climbing, but all in all felt good. I was 5th female. I don’t wear a watch when I race, but there was someone at mile 14. They called out my split 2:12. For the next mile I did the math in my head and thought “OMG! If I keep this up, I can get under 4 hours” which was my “if all goes perfectly today” goal!!

With that new info, my body feeling pretty good, and a long uphill stretch where I could see a couple girls ahead of me, I got my second wind. Instead of one cup of Gatorade at each aid station, I started taking two. I ate my Bolt chews, took a couple salt tabs, and picked up the pace.

By mile 20 there was only one female ahead of me. I could see her with the leader bike about a minute ahead and she was slowing down at a faster pace than I was. I was now passed the last long climb and decided I would go for it. I told myself it would probably hurt…a lot, but I could do it. I picked up my pace and by mile 21 I had passed her. Now all I had to do was keep it up for 5 miles. Easier said than done, but as hard as it got, I kept pushing. I didn’t look back (but did ask the biker at one point if any women were in sight…he said no) and started doubling up my Gatorade and salt tabs again because my calves were borderline cramping. I was so close to the finish I just kept telling my muscles how relaxed they were and how amazing I was.

It worked! I ran onto the track and heard the announcer say “and here comes the first place female marathoner” and the crowd went wild! Well not really, but I did in my head. I have never won a marathon before. I know there were only like 50 women who ran it, but still!! It was a hard, hilly, high altitude course and I WON!!

I made my #1 goal which was sub 4 hours and even negative-splitted my time as my final time was 3:47, so my average for the first 14 was about 9:25 and the last 12 was close to 8:00 which gave me an average of 8:40 which is right at my ironman goal race pace which was PERFECT!

The day was amazing! The sun stayed behind the clouds for most of the race so the temps hovered in the 70s. There were aid stations about every mile so any time I felt like I needed Gatorade, it magically appeared for me. The last 6 miles of the race are primarily downhill so I could keep moving even when every muscle in my body was screaming at me to stop. And of course making my goal time and winning were just icing on the cake!!

60th marathon in the books! And out of the 60, this was my 3rd fastest time. My first 2 fastest are both in California, at sea level, flat courses, so this race was one of my best ever! My previous Estes Park Marathon times were 4:00, 3:58, and 6:34 (when I walked it 2 months after breaking my collar bone).

Here is the link if you want to check out the marathon…


And here are my other race reports if you do like watching videos…


Here are the chews I eat when I race…


And here is the salt capsules I use…


I hope you are loving your summer as much as I am!

See you soon!

Race Report: 2016 St George 70.3 Triathlon


Race Report: 2016 St. George TriathlonFor those wanting to hear about the SUPER hard day I had in St George on May 7, 2016, here is my race report…

Here are some of the products I used in my race…ALL of which I will use again next race as I felt my nutrition was PERFECT for this race!!!

Breakfast w water 2 hours before race start…


ProBar Bolt Energy Chews…ate 45 mins and 15 mins before race start…


Vuka Energy Drink (2 bottles during bike)…


Bing Cherry Drink (1 can during run)…


Salt Stick Caps Plus…took 2 about every hour.


Other than what is above, I drank 2 bottles of Gatorade from the course in the last 15 miles of the bike and drank a cup (or 2) of Gatorade on the run course at each mile as soon as my Bing was gone (about mile 6)

Any questions? Feel free to contact me at coachsmith@usa.com or join our community at…


Next up is the Boulder 70.3 in 2 weeks!!

See you then!

I Found Supermom Today

I Found Supermom Today | Fitness Goals and MindsetI have been a health, fitness, wellness, and nutrition coach for over 20 years and have always struggled with coaching moms because I have no kids of my own.

There are times I hear excuses and I think “if I was a mom…” but I could never say them or justify them because we don’t know how we would respond in a situation UNTIL we are in that situation. So I typically use my sister and my clients who are moms and find awesome and creative ways to work around their excuses as examples.

I have met some pretty amazing moms out there who don’t use any excuses to get to where they want to be physically, mentally, emotionally, spiritually, and financially in their lives. So admirable!!

Today when I was biking on the bike path after a loop around the hills of Horsetooth, I passed a woman who I just HAD to tell you all about. She is getting it DONE…no excuses! Now I don’t know this woman, I don’t know her goals or anything about her life, but I do know that what she was doing today on the bike path could eradicate some of the biggest and most popular excuses I hear moms use.

Picture this…

This woman was walking, pushing her baby in a stroller, with the dog leashed to the stroller, on her headset talking to someone on the phone, pushing the stroller with one hand and pumping a dumbbell in the other hand!! SERIOUSLY! She was getting in her cardio and strength training, walking her dog, hanging with her baby, getting her vitamin D, AND chatting with her mother-in- law (or whoever) all at the same time!! And who knows, she could be a biz owner calling clients or following up with customers…even more impressive!

I just wanted to share this because I do believe if something is important to you, you will find a way to make it happen. I read about a woman who was training for the Badwater 135 mile running race and every day ran an hour before the kids got up, got the kids up and ready for school, worked, picked the kids up and took them to their after school activities, ran an hour during their activities, made them dinner, did homework, got them to bed, and then ran an hour at night. This gave her 18 miles of running a day during the week, and then she would run a little longer on the weekend to get in the longer distances. She had a job, a family, and still made her dream happen! That is for sure a supermom!!

At the pool where I coach swim team, there are always moms up in the bleachers doing lunges on the steps, running the bleachers, and doing pushups on the railings. My sister runs around the soccer field during her daughter’s practice. I have a friend who has 2 kids and still trains for ironman triathlons while taking care of the kids AND juggling her hubby’s crazy fireman schedule. There are people out there doing what you want to do under the same circumstances you are in, making it work, and doing what it takes to make their dreams come true.


I am super good at time management. If you want help working your goals in to your life, I am here!!

Get in touch with me and let’s CRUSH it together. I want YOU to be the exception to the rule. I want YOU to be the one I use as the excuse buster in my next post!

Share your story with us…


See you soon!

Are You Ready For Your Race?

Are You Ready For Your Race?I have been racing everything from 5Ks to Ironman distance triathlons for the past 17 years and the question I always get before a race is “Are you ready for your race?”

I always answer with some LAME response like “I hope so” or “I think so” or with some pre-excuse like “yes but I’ve been sick all week” or “yes but I’ve been having some trouble with my…”. I don’t want to be THAT person!

I have a big race coming up in a couple days (by big I mean it’s important to me) and I have been getting this question a lot and it got me thinking about my answer. There are so many things I have no control over in a race. Mechanical issues, weather, bodily functions, illness, injury, etc are all things that can (and will) happen at some point when the race is long enough or you do as many races as I have.

If you are an athlete, you can relate to this. Looking back we could always have trained more, harder, and faster. We could always have eaten better, cleaner, more for recovery and less for our emotions.

We could always have slept more, rested more, tapered better, etc, etc, etc. But we did the best we could at the time, and that’s all we can ever do.

In reality, we can prepare all we can for all situations, but in the end we can only control one thing…our attitude.

So am I ready for my race? Yes! I am ready to have fun. To do my best. To enjoy the fruits of my labors (however they look on that specific day). To be around 2,000 other athletes who have trained to be better. To be grateful I have the time, energy, ability, and freedom to train and race in a demanding sport. To enjoy being outside regardless of the weather. To test my physical and mental capacity. To push my body to its limits physically and emotionally. To inspire others to become better versions of themselves. And to love myself no matter what the outcome.

So ask me again…

“Are you ready for your race?”


Check my youtube channel for my race report…


See you out there!

Race Report: 2016 Oceanside 70.3 Triathlon

For those wanting to hear about my AWESOME race I had in Oceanside on April 2, 2016, here is my report…

Here are some of the products I used to assure my race success in Oceanside…

Breakfast w water 2 hours before race start…


ProBar Bolt Energy Chews…ate 45 mins and 15 mins before race start…


Vuka Energy Drink (2 bottles during bike)…


Bing Cherry Drink (1 can during run)…


Salt Stick Caps Plus (was going to take 2 each hour but after the 1st 2, dropped the bag from the bike so didn’t get to try them out)…


Other than what is above, I drank 2 bottles of Gatorade from the course in the last 15 miles of the bike and drank a cup (or 2) of Gatorade on the run course at each mile as soon as my Bing was gone (about mile 6)

Do you need a training or nutrition plan for your next race?

Feel free to contact me at coachsmith@usa.com or join our community at…


See you soon!

Race Report: 2016 Oceanside 70.3 Triathlon | For those wanting to hear about my AWESOME race I had in Oceanside on April 2, 2016, here is my report…

How To Train For A 10K Swim

How To Train For A 10K SwimNow I know it’s a small percentage of people who are even going to click on this post, since most people can’t even imaging running a 10K, much less swimming one, but since you did, you have an interest in long distance swimming.

In December, my friend Wendy and I have 2 traditions…

1. Swim a 10K in the pool on Christmas Eve (usually 100×100)

2. Swim 1,000 x the upcoming year on New Year’s Eve (so like this year will be 16,000) I also do a 10K open water swim in Horsetooth Reservoir in Fort Collins, CO every year in August.

And I’m not opposed to joining any of my other crazy friends for a long swim challenge (this year I did 100×100 for my friend Kate’s 40th)

So how do I train for these long distance swims?

My training varies throughout the year depending on my most important races and my goals, but I will always swim at least 3 times a week. Wendy, on the other hand, is a swim freak and can pull off way faster swims than me with very little time in the pool. For example, in her last ironman triathlon, she was first placed swimmer in her age group, second overall female with maybe 2 swims a week.

Since most of us are more like me and not a swim goddess, we are going to follow my training plan, not hers.

Swimming 3 days a week is very realistic, especially if this long distance swim is important to you. You will find a way! Unfortunately, since swimming is very technique based, not many other forms of cardio will get you as prepared for the event as swimming will.

I will outline some general training guidelines and what your 3 workouts per week will look like. If you want a more specific training plan catered to you, your time constraints, your current level of swimming and fitness, with specific drills, intervals, etc designed to fit your needs, email me at CoachSmith@usa.com and I can send you an application to get that started for you.

Here are the general steps to get you started…

1. Make sure you are healthy and cleared for exercise by a health care professional

2. Make sure you have time in your schedule to do 3 swims on most weeks. 2 between 30-45 mins and 1 between 1-3 hours depending on your goal event

3. Make sure you have the proper equipment for training

  • Swimsuit: that stays on (you will most likely need a couple throughout the course of your training)
  • Swim Cap: silicone and latex stay on best. I like latex because silicone is too slippery for me, but a lot of people like silicone because it’s easier to get on and off.
  • Goggles: very personal preference. If the ones you have hurt or give you a headache, try another pair. I use AquaSphere Eagle. I wear them for 3 hours non-stop during the open water 10K and they don’t leak, fog, or cause any discomfort.
  • Fins: another personal preference. Most hurt the bone on the top of my foot so I like a softer fin. I use Speedo Trialon and love them.
  • Pull Buoy: they are all pretty much the same. Just make sure you get an adult one to float your big old legs and booty.
  • Kickboard: I don’t like regular kickboards, I only like the super soft ones shaped like a triangle. I use the TYR Hydrofoil.
  • Paddles: if you have no shoulder issues, get medium sized and curved. Get small if you have any shoulder probs, only get big if you are giant w huge hands. I use Speedo Contoured Swim Paddles.

So already you may be overwhelmed, don’t worry!! Take a deep breath. You don’t NEED any of this equipment (except maybe the swimsuit…check your pool rules), but it will make your journey much more enjoyable to have it all.

And you can actually get it all very cheap online at www.SwimOutlet.com/iHeartSwimming. Plus shipping is free! Bonus! This is where I get ALL my swim (and triathlon) equipment!!

4. Now that you have your equipment, it’s time to asses your skills. If you are already a good swimmer, you can skip this step. If you are a beginner or not sure, the very best thing to do is hire a swim coach or instructor for a session to asses your technique and give you a handful of drills to work on to help your specific stroke.

If this is 100% not an option for you, the next best step would be to have a friend who is a swimmer watch a video of proficient swimmers on YouTube and then watch you swim and share the differences.

I have videos in our I Heart Swimming facebook group

(https://www.facebook.com/groups/IHeartSwimming) that outline proper technique in all parts of the stroke in all four competitive strokes.

After you asses you current skill level, you can either use the list of drills your coach gave you or use the list of drills I have in our facebook group during the workouts with drills. And btw…Olympic swimmers still do at a least 25% of their workouts as drills! Since the best swimmers on the planet are doing them…so should you! And all the fun equipment you just got will make them way more tolerable! I promise!

5. Next step is to pick an event. It’s way easier to get all these workouts in when you have a distance and date you are working toward. The training plan I have outlined here is geared toward 10K (meters or yards don’t matter at the beginner/intermediate level).

6. Get off your booty and start swimming!!

In general, here are your 3 swims a week:

  1. Drills. After a warm up, your entire workout will be drills. You can use all the equipment you want but slow down and focus on FORM!!
  2. Endurance. This will be your long swim. It doesn’t have to be continuous, but I would do at some point at least 2,000 without stopping, all freestyle, no equipment. These swims (depending on your time schedule) should get up to about 6K-8K total.
  3. Variety. A variety swim is a swim that mixes strokes, intervals, kick sets, pull sets, etc all into one swim. This is shorter than your endurance swim, but more sets with intensity, like a set of 10×100 on an interval that pushes you and gives you a 5-10 second rest.

In our I Heart Swimming facebook group (https://www.facebook.com/groups/IHeartSwimming) I have hundreds of workouts in all 3 categories. Join us and steal all the workouts you want! You can also find training partners, ask questions, etc in that group.

And again, if you want a specific plan written up based on your individual goals, needs, time, schedule, etc with all the workouts already built in, I can write you up a plan. Email me at CoachSmith@usa.com and I will send you an application to get you started.

If you want workouts emailed to you weekly in my Happy Hump Day Newsletter, click here…


I can’t wait to hear all about your adventure training and completing your first (or 100th) long swim!

See you SOON!

Why You Need to do PiYo

Why You Need To Do Piyo“Who says you have to jump, grunt, strain, and punish your body to get amazing results from your workout? Not with PiYo…PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga. And, we crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.”

This is the description of PiYo by the company who produced it, Beachbody. Beachbody is the same company that put out P90X, Insanity, TurboFire, and about 100 other well-known workout programs. I also happen to work for the company. I am a rep (we call them coaches) for Beachbody and help them market their workout programs.

I’m coming up on 5 years with the company and have done nearly all of their workout programs. My favorite BY FAR is Piyo. Here is why…

As a triathlete, I have no problem getting in enough cardio, but I rarely (if ever) get in my strength training, core work, stretching, and mobility work. I know all these components are important and will make me a better athlete.

PiYo is a combo of ALL of those WITHOUT any impact (which is great for me since I get enough impact running), WITHOUT any equipment (perfect since I travel a lot and don’t want to lug around anymore than I have to), and WITHOUT any fancy moves (I am so uncoordinated which is why I stick to swimming, biking, and running).

Another bonus for me, since I have so many other things I love doing during the day, is the workouts are each only 20-40 mins a day.

And for super beginners, there is someone on every video doing a “modification” to make the moves easier.

Since I officially start training for my 2016 tri season in January, and it is PACKED with racing and training, I am going to start doing PiYo the first week in January. I am starting an online group to help me stay motivated to do the workouts on a daily basis. I would love to have you join me!

Email me at CoachSmith@usa.com if you have questions or want to find out if PiYo is the right program for you.

If you already have the program, click here to join the group…

If you need to order the program, click here…


Happy Holidays and remember to LOVE YOURSELF and treat your body, heart, and soul with respect this month!

See you SOON!