Two Ears One Mouth

Hey there! How are things? Hangover Classic 10 miler complete with my sister this morning! It was cold but the sun was beautiful, the route was right on the river and I like the cold anyway so it was perfect! Last year I did the 5k recovering from a femoral stress fracture and this year all 10 pain free! #happynewyear #2015 #roadtoironman #futureironman @ponyabands #sweatysheep A photo posted by Rennay Cooke Marshall (@rnay225) on Jan 1, 2015 at 2:59pm PST I've just been swimming and biking and running and eating and stretching and getting strong. Or at least trying. The great Swim Bike Mom wrote about the similarities between Ironman (9 months of training) and childbirth (9 months of ...uh..training?), you go into labor/race day and it's almost total misery especially towards the very end but then the moment of glory comes and you have a tiny (or huge) little (or big) baby (or medal) that makes you forget everything you just went through. Moms....is that ...

I love trivia. I'm not necessarily great at it but I love learning random bits of information and then regurgitating them in somewhat relevant situations. Yesterday I got my Commit to Fit crew in on the action and asked them a little question about running just to test their skillz. Trivia time! Do you know what cadence is in reference to running? Your cadence is the number of times your foot hits the ground in a minute. So, what do studies say is the most efficient cadence for running? (Answers are for the number of times 1 foot hits the ground, double it for both feet) I tend to think that everybody is exactly like me for some reason and spends their time reading about biomechanics, kinesiology and watching videos about running cadence. Apparently not. Wonder why... Anyway, I was excited to drop a knowledge bomb since I so rarely get to do so and especially because it gave me an excuse to include a video of Meb . And the answer is..... A ! Many experts of biomechanic...

Hi. I apologize if we experience some radio silence here coming up. I've had a few people ask me to write about my new coach, Ironman training and general life-isms but to be honest, I'm just not in a good place right now. My mind isn't where it needs to be to write fun and engaging posts and instead of trying and coming up with a bunch of awkward jokes at my own expense, I might just take the vow of silence. If you have nothing nice to say right? I've written before about my struggles with depression and it's unfortunately not something that just goes away. You don't need to worry, I'm not in any danger, I'm not falling down the rabbit hole and in general I'm doing really well, but I'm not in my happy place and that's something I'll just have to accept for right now and know that it will improve. One of my main goals when signing up for Ironman and partnering with the Depression and Bipolar Support Alliance throughout my training ...

Last night I had a dream I was #livetweeting about shopping for bras in a department store. Seemed like something @erin_sheehy would do. — Rennay Cooke (@Rnay225) December 2, 2014 Heard a #grocery store ad boasting a larger #nutrition section. Um..isn't #food already nutrition? #deepthoughts #foodmarketing #foodmatters — Rennay Cooke (@Rnay225) December 5, 2014 *sniffs* Well it doesn't smell that bad *throws into duffle bag* #triathleteproblems #triathletehygeine #chlorinefixeseverything — Rennay Cooke (@Rnay225) December 11, 2014 Thinking of skipping a #raceday because I'd rather run for free. Who am I? #runnerproblems #runchat #vegrunchat #runforfree — Rennay Cooke (@Rnay225) December 20, 2014 Happy Festivus my friends! #FestivusForTheRestOfUs #AiringOfGrievances #FeatsOfStrength @SeinfeldTV — Rennay Cooke (@Rnay225) December 23, 2014 Me: Ow! Got a stabbing pain in my side! @TylerMarshall23 : Must be this knife in my hand #ma...

I got a BOSU for Christmas and seriously can't stop using it. I also can't stop photographing it. So excited for my #pink #BOSU! @bosu_fitness @acefitness #personaltrainer #bosublast #RCMtraining A photo posted by Rennay Cooke Marshall (@rnay225) on Dec 12, 2014 at 4:30pm PST I bounce on it while I watch tv. I think about it when I'm away and every time I see it I pretty much have to put my hands on it. I feel like we're in a teenage relationship. Seriously obsessed with my #BOSU. Seriously...I can't stop using it. #bosublast #RCMtraining A photo posted by Rennay Cooke Marshall (@rnay225) on Dec 12, 2014 at 1:09pm PST Not long ago I started thinking about how I could carve my niche as a trainer here in Louisville. I was initially putting my focus towards online training for flexibility since I do still have a day job and that little Ironman coming up and also because I knew I didn't want to work at a big gym making $10 an hour ...

Dr. BJ Fogg , creator of Tiny Habits recently had an article featured in ACE ProSource where he revealed the secrets to creating habits. It is a brilliant (and long) article that you can read in full here . For your reading pleasure, here's the Clif's Notes version put together by myself with some of the highlights and ways you can create the habits you want in your life. Simplify the Behavior Dr. Fogg used a very simple example, flossing his teeth, as the habit he wanted to create so the first thing to consider when trying to create habits of your own would be the simplicity of the action. When considering flossing his teeth, Fogg scales the behavior back to its simplest form, flossing just one tooth. "I knew that simplicity could mean the difference between doing a behavior and not doing it." The key to behavior change according to Fogg is to focus on making the new behavior automatic and to also make that behavior something that will not require a large tim...

My dear blog friend Beth  recently updated her 100 Things About Me list after a few years and it was awesome. Since I like to plan ahead, I'm going to make a 100  50 Things About Me list and in 5 years once blogs are obsolete I'll update it and laugh.  1. I really like to talk about myself. 2. But I don't always like to discuss my goals. 3. I've worked hard over the years to become a more positive person but still default to a Negative Nancy if I'm not careful. 4. I have a therapist and have had therapists off and on since I was 19. I'm not embarrassed about it anymore and in fact think pretty much everyone could benefit from them. 5. I used to seriously consider becoming a therapist but that's started to fade in recent years. 6. I haven't had a pork chop in probably 10 years. 7. I will always always always choose salt over sugar in any type of food situation. 8. I got my first job when I was 14 and was paid under the tab...