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# Diana Dibble: This is my story

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## Posts
- [Brain Tumor Awareness Month](https://didibble.com/brain-tumor-awareness-month-may-2025/): In May, we wear gray for Brain Tumor Awareness Month. The color gray symbolizes support for people diagnosed with and families affected by brain tumors, and to raise awareness about the brain tumors. I would imagine that they gray also symbolizes the brain, which is also called gray matter.
- [NAWBO 2022 WBO of the Year Top 3 Finalist](https://didibble.com/nawbo-2022-wbo-top-3-finalist/): This is a really long blog post. It's almost stream of consciousness. But I ask you to hang in there and read it. I not only talk about being named a Top 3 finalist, but the journey that got me there.
- [The importance of bookkeeping](https://didibble.com/the-importance-of-bookkeeping/): Any business who has talked to me about business operations knows that one of the first questions I ask is about the company's financials, particularly their accounting practices. Why? Because so much of a business' success ties to how much money they make versus how much money it uses to earn that revenue. All of this impacts a company's profitability. Where many companies fall short is in their bookkeeping. They view bookkeeping as a burden that is only done when absolutely necessary. But it isn't a burden; it's so much more valuable than that. I say this to people on a weekly basis, so imagine how excited I was to see a post from one of my NAWBO sisters on LinkedIn about the importance of bookkeeping.
- [NAWBO 2022 WBO of the Year Top 10 Finalist](https://didibble.com/nawbo-2022-wbo-top-10-finalist/): In July 2022, I found out that I was selected as one of NAWBO's 2022 Woman Business Owner of the Year Award Top 10 Class. The award is sponsored by Bank of America.
- [The 3 P’s of Entrepreneurial Business](https://didibble.com/the-3-ps-of-entrepreneurial-business/): I am so excited that I had another opportunity to work with Jon'll Boyd of The Eventful Life TV series. The Eventful Life TV shares the unspoken truths about the triumphs and challenges that Mompreneurs and women in business face daily while still showing up as their full selves.
- [Sometimes a Coach Needs A Coach](https://didibble.com/sometimes-a-coach-needs-a-coach/): Many of us who teach, coach and advise are sometime reluctant to reach out for help. I have always had coaches in my life, but for some reason I haven't have a life coach or personal trainer for the last couple of years. Part of it is the stress from a punishing work schedule. I have gotten to the point where I am ready to make health and wellness changes to my own life.
- [Time Management Strategies for Success](https://didibble.com/time-management-strategies-for-success/): I had the great pleasure to record a podcast with the AMAZING Lisa Mallis of Impactive Strategies. I've known Lisa for several years through the National Association of Women Business Owners (NAWBO). I instantly liked her! She has an incredible personality and an infectious laugh. When you speak with her, she looks directly at you -- engaged in every word. Truthfully, she makes me feel like I'm the most important person in the room when we're hanging out. But what I really love about her is her ability to "dig deeper" (as she calls it) when you're talking about time management issues and how to solve them. She really gets to the heart of the matter in just a few questions.
- [Organizational Tips That Can Help You Be Productive at Work](https://didibble.com/work-productivity-tips/): When life gets really busy and you’re stressed, it can effective productivity at work. There are things you can do daily that can help you during the day and also on the following day.
- [Put self-care into your schedule](https://didibble.com/put-self-care-into-your-schedule/): When you plan your day/week/month do you include time for self-care? If not, why not? I know I don't do it enough, but when I do I am more productive and clear headed.
- [Learning Hand Lettering is fun!](https://didibble.com/learning-hand-lettering/): In my previous posts, I talk about how my organization level is in high gear now that I'm back to using colored pens to keep track of entries by type. Example: green = finance, black = corporate, dark blue = human resources, fuchsia/pink = personal, teal = NAWBO, and purple = holidays. To make my planner more interesting and fun (and not so sterile), I use stickers. You can find stickers online for just about everything -- holidays, vacation, special occasions, fitness, etc. Some of the stickers I use are in hand lettering fonts. I LOVE these types of fonts and I've used them in computer programs, but have not tried to create them myself.
- [Plan it into your schedule](https://didibble.com/plan-it-into-your-schedule/): Yeah, I know. Life gets in the way of many things we want to do. High on the "I didn't get to it" list is exercise. There seems to be two types of people.
- [How are you staying organized](https://didibble.com/how-are-you-staying-organized/): 2020 is just flying by! It's already August!! I've been working at home since the end of February. The days and weeks seems to melt together. Teleworking also means that my work and personal lives not only overlap, but they sometimes seem to be one in the same.
- [Conversations about the new normal](https://didibble.com/conversations-about-the-new-normal/): As a business owner, one of my biggest challenges has been the learning curve related to the pandemic. I am responsible for all of Design To Delivery Inc's (D2DInc) company operations. It's my job is to anticipate the "what ifs" for known and potential situations. My business partner and I founded D2DInc on September 10, 2001. We started the company navigating a "new normal". We have navigated many new normals such as a big recession, several federal government shut downs, weather issues (a couple of blizzards and an earthquake) just to name a few.
- [Staying productive while teleworking](https://didibble.com/staying-productive-while-teleworking/): Normally I'm a very productive person. I create lists and check off items as I complete them. My business allows me to work both in the office and at home. At the end of February 2020 I started teleworking 100% of the time. I know that this has been the same for others. I love teleworking, but for many people the change drastically impacts their daily routine. The upside is you can continue to work while offices and businesses are closed.
- [NAWBO Greater DC Board President](https://didibble.com/nawbo-greater-dc-president/): As a business owner, many of us belong to at least one association, and many of those associations are industry-related. My schedule is very busy so any association I join has to be worth my time. I have researched numerous associations over the last several decades, but most only catered to marketing, sales, and/or social media topics. I wanted to join a group that understands the challenges I face as an entrepreneur.
- [2019 NFTE Entrepreneurship Competition](https://didibble.com/entrepreneurship-competition/): When I was growing up, starting your own business as a young adult meant babysitting, a lemonade stand or a newspaper delivery route. Starting a "real" business wasn't something you did until you were an "adult" or at least in college. Now, businesses are started by young adults still in high school; and these businesses have a financial plan, prototypes, and presentations that are very professional.
- [Ski safely while listening to music](https://didibble.com/ski-safely-while-listening-to-music/): I finally got to the mountain to get in some skiing. As I figured, it got incredibly crowded right around lunch time. This is when the people in the rental line finally got their skis.
- [Go to Sedona, Arizona and see majesty up close](https://didibble.com/go-to-arizona-and-see-majesty-up-close/): If you haven't been to Arizona, it's a breathtakingly beautiful, albeit very dry, state. I was fortunate to be able to hike two mountains during my trip -- Camelback Mountain in Scottsdale; and Airport Park Overlook in Sedona. Once you're there, a visit to the Grand Canyon makes sense, although I didn't have time on this trip. I will definitely be going back!!
- [Mix up your workouts to combat winter boredom](https://didibble.com/mix-up-your-workouts-to-combat-winter-boredom/): I learned a new fight combo today. Kevin always keeps things interesting. So much fun!
- [Stay safe when training outside at night](https://didibble.com/stay-safe-when-training-outside-at-night/): It is soooo important to be able to see & be seen while training at night. Everything from trip hazards from tree limbs, curbs and pot holes; to vehicles not being able to see you. I recently tested out some new gear that I bought to stay safe and been seen. Ultimately I absolutely I love my Noxgear Tracer360 vest and UltrAspire Lumen 115 clip light.
- [Snowshoe running on a cold winter day](https://didibble.com/snowshoe-running-on-a-cold-winter-day/): I am a happy girl!! I got to play on the snow and get in my FleetFeet, Gaithersburg NoBo 5K training at the same time. There is nothing like it.
- [Starting over (again) isn’t a bad thing](https://didibble.com/starting-over-again-isnt-a-bad-thing/): I feel like a broken record, but here I am once again starting over with my running training. I'm not disappointed because I knew it would be a long road back. To be truthful, I'm only somewhat disappointed. I liked racing, and was getting pretty good (for me) at short distance triathlons. The really I'm not totally disappointed is that while I like swimming, I don't like swimming during co-ed races. Yeah, yeah, yeah. I know that swimming is the first leg of triathlons, and without it then it's a duathlon, cycling, or running race. I'm still working out the mental part of it. But I digress.
- [Conduit Motion Bluetooth headphones unboxing](https://didibble.com/conduit-motion-bluetooth-headphones-unboxing/): A couple of months ago my brother called to tell me about these cool new sports headphones he'd seen. He'd met one of the employees and wanted to introduce me. I spoke to the guy, got some general information, signed up for the newsletter, got a discount code, said I would try and visit the kiosk in the mall, and hung up the phone.
- [The holidays are upon us](https://didibble.com/holidays-are-upon-us/): It seems like yesterday I was writing that July 4th was yesterday and it's already December 4th! Halloween and Thanksgiving have passed and New Year's Day is in less than a month.
- [Fun things to do even though summer is over](https://didibble.com/fun-fall-activities/): It’s hard to believe that it’s almost October. Summer is over. Kids have gone back to school. Pools are closed. Leaves will start turning from green to gold. Temps are falling. Seems like July 4th was just yesterday and now Halloween is around the corner.
- [Life changes are scary](https://didibble.com/life-changes-scary/): Every time I say I'm going to start writing regularly something comes up. Work and life (or lack thereof) get busy. The last time I posted was in November 2016, and the end of 2016 brought some big changes to my professional and personal lives.
- [Holiday Events Can Be Enjoyable](https://didibble.com/holiday-events-enjoyable/): November is almost over and with everything going on at work I haven't even had time to think about the upcoming holidays. Truthfully, I believe that being thankful should be a daily event, but that's for another blog post.
- [Need motivation to workout? You need a goal!](https://didibble.com/need-motivation-workout-need-goal/): Are you stuck in a wave of "I can't get started doing x?" You're not alone. Part of the problem is just focusing on the task instead of what you want the result to be. This morning was a swirling mess of "you really need to" combined with "you really have to" and a few "are you out of  your minds" thrown in just for fun.
- [Working out can be fun – right?](https://didibble.com/working-can-fun/): What an awesome day! I spent 2+ hours at #GoApe Treetop Adventure Park in Rockville with one of my Nu'U Vitality Center staff and some friends. It was a great way to get full body workout and have fun. And when I say full body workout I'm not kidding. I think every muscle in my body hurt for 3 days straight. Don't let the park fool you. It looks like an over-sized playground, but it isn't. You need upper body strength, balance, and nerves of steel to navigate this park. They're very good about instilling the need to always stay clipped in and you have to stay on your toes to ensure this happens. At 50+ feet in the air, a mistake could be deadly. But once you get into the groove the danger is part of the thrill.
- [Fund-racing again](https://didibble.com/fund-racing-again-2/): Many of you probably know that I am an avid bike rider. This summer, I will do an event like no other I have ever done. I will bike 72 miles through Northern Jersey and upstate NY to Camp Simcha, an extraordinary overnight camp that gives ill children a vacation from sickness, and restores their spirits and renews their determination to fight.
- [Wake up – It’s Daylight Savings Time](https://didibble.com/wake-up-its-daylight-savings-time-2/): Recently InsideTracker posted about Daylight Savings Time (DST). It really is the bane of a lot of people's existence, especially the Monday after the time change.
- [Change is good](https://didibble.com/change-is-good/): Life has been really busy (what else is new) and full of lots of changes. Change is good; however many people are afraid of change. I'm not. I like challenging myself to learn and grow. My tweets, and Instagram and FB posts have BeBrave, LifeLife, LifeLifeToTheFullest, and Fearless as hashtags. They are reminders for me and also to inspire others. I'm challenging myself to live outside of my comfort zone and not have such a rigid plan for my life. It's not easy since I've had my life planned since I was 4 years old. It's quite freeing and allows me to ignore the expectations and preconceived notions of others.
- [The Benefits of Swimming](https://didibble.com/the-benefits-of-swimming/): I know many women who would like to swim more, but don't because swimsuits are basically unflattering to anyone who isn't a runway model or younger than 8 years old. A lot of women either don't know of a resource to buy modest swimwear, or they don't want to wear swimwear that reminds them of the turn of the 20th century. However, thanks to changing industry trends, we now have cute, modest swimwear. However, while many of these modest swimsuits are perfect for women to stand in the baby pool with their kids or at the shoreline on the beach, they aren't really practical for moving around in the water or for more athletic workouts (swimming, stand-up paddling, kayaking, etc.). .
- [Reality is in the mind of the believer](https://didibble.com/reality-is-in-the-mind-of-the-believer/): The book definition of reality. Yup - spot on. I think there's a moment between moments where reality merges with other things such as belief. And in my opinion, during training and races reality is in the mind of the believer.
- [the ups and downs of weight and training](https://didibble.com/the-ups-and-downs-of-weight-and-training/): Last week was amazing in terms of my workouts. I did every one of them as planned and even exceeded mine and my coach Ben Bartlett's expectations. That's only part one of this post. There's a back story.
- [Following your passion](https://didibble.com/following-your-passion/): I'm back!! Have you missed me?
- [doing more than you think you can](https://didibble.com/doing-more-than-you-think-you-can/): Expectations and goals can be quite interesting. Once you determine your goals, then you set in motion a plan to achieve them. Expectations are created based on your perceived ability to achieve these goals. Most of us wouldn't create a goal that we thought we had no realistic opportunity to achieve.
- [reflections of the year](https://didibble.com/reflections-of-the-year/): 2013 ends...2014 begins. Even if we don't do anything, it'll still happen. However what we do from year to year, both big and little, moves us from one place in our lives to another.
- [Body Image](https://didibble.com/body-image/): I've been meaning to write this post for some time. It's taken a while for a few reasons.
- [And so it begins](https://didibble.com/and-so-it-begins/): This is the time of year that people start thinking about next year's race season. Depending on the individual race, you sometimes have only days, hours, or minutes to sign up. In other cases, impulse takes over and you sign up for something after an "I could do that" moment.
- [Friday inspiration](https://didibble.com/friday-inspiration/): It is well known that I like sharing inspirational quotes and pictures. SwimOutlet.com posted this one on Facebook today. Not only did I like it, it is very timely.
- [De Soto Sports does it again](https://didibble.com/de-soto-sports-does-it-again/): I'm a happy, happy girl? Why? Because of De Soto Sports. I've previously blogged about how I was able to participate in triathlons because I found their tri capri online. Well, they've taken a great product and made it even better!
- [Just Like Riding a Bicycle](https://didibble.com/just-like-riding-a-bicycle/): Gaps in training -- whatever the reason, they are tough. As tough mentally as physically. Then it's time to resume training and it's even tougher mentally than physically.
- [Seriously people, slow down](https://didibble.com/seriously-people-slow-down/): One thing I think is true of most cyclists, we are very aware of how many drivers do not know the law when it comes to bikes and cars sharing the road. I also think that many motorists also don't realize that in their rush to get somewhere, catastrophic consequences may result.
- [Still basking in the glow](https://didibble.com/still-basking-in-the-glow/): It's been 4 days since the Iron Girl Columbia Sprint tri. You'd think that my life would start getting back to normal. Nope -- I'm still on cloud 999 (it's on the upper levels). And my coach gave me workouts for every day this week. I swam on Tuesday, but missed Monday's and Wednesday's workouts (I went out for sushi last night. Tonight it's time to get back on the horse...er bike.
- [Iron Girl Columbia Triathlon Race Report](https://didibble.com/iron-girl-columbia-triathlon-race-report/): Unofficial results: Total time: 2:56:44. Placed 19/31 in the Athenas and 1382 overall.
- [Friends don’t let friends tri alone](https://didibble.com/friends-dont-let-friends-tri-alone/): Friends don't let friends tri alone. Yeah, I think that says it all. If you're familiar with the tri community, one thing that seems to ring true is really a great big family. There are no strangers; only people you haven't yet met. Over the last year, I've met some of the most wonderfully supportive triathletes, and this is true from the newbies (like me) to the pros. That's not to say that I didn't know absolutely wonderful runners. Quite the opposite, my runner friends are beyond fabulous. The difference is as a runner I was segregated from the pros during races, whereas pro and elite triathletes mingle amongst the other racers before the race and leave when they line up to start their wave. They also make themselves available at expos, tri club meetings, and training sessions. Just as an example of how supportive the tri community is something that happened a couple of days ago. On Monday I got an email from Fletcher Bauman. Fletch is a business associate and friend who happens to also be a IronMan. Fletch knows my first full tri is on Sunday and has been following my progress. He also sent me a "suck it up buttercup" type message when I was complaining about being too busy with work to train properly (yeah - I needed to hear it again). Anyway, Fletch emailed me on Monday about getting together so we could talk about triathlons in general, and so he could provide insight about the race. Turns out he has volunteered at this race for the last 8 years so he knows the course well. Now if you know Fletch, you know he's a very busy man between work, training, and family commitments. However, he took the time talk with me and also brought some tri magazines for me to read. I mean, how cool is that?!? I think by the end of the conversation I was already talking about racing an Oly (Olympic distance). It was probably good that he had to leave for a meeting otherwise I might have signed up for a half iron on the spot. He's that much of a motivator. ;) So it's 4 days until IronGirl (IG) Columbia. I'm really excited and not nervous (yet). I don't feel over-trained like I have in past running races. I think racing the duathlon two weeks ago helped me see that not only am I physically able to handle run-bike-run, but I can push thru mental challenges and keep going when my calves cramped. Plus last Sunday's open water swim went well. I did 1300 meters so I know I can swim the.62 mile distance. I know the bike course so I just have to be smart and not grind on the hills. And I've feel like I run better off the bike than just running (strange, but whatever works). So all I have to do next Sunday is keep moving after the start gun and don't stop until I cross the finish line. When I'm done to have a beer (or two). I really haven't had any alcohol for month, so after this race I'm going to have a Sam Adams. That's the deal I made with my coach, Ben Bartlett - I have to earn it. LOL Tick...tick...tick. Countdown to race day and I can't wait to see my friends!
- [My first duathlon](https://didibble.com/my-first-duathlon/): I did my first duathlon and yes, I'm hooked!! I did the Maryland Women's Duathlon put on by Rip It Events, an outstanding organization!
- [Yes I swim in this](https://didibble.com/yes-i-swim-in-this/): Oh boy, has there been a lot going on recently! OK, that's a gross understatement, but more details will take me on a tangent that will beyond bore you. :D Regardless, I've been working crazy hours, traveling for work, trying to fit in a brief vacation, and oh yeah, eat & sleep. I can't believe that it's almost August. So to belatedly fulfill a promise for some product reviews, I have finally written this post.
- [Brick Workouts](https://didibble.com/brick-workouts/): Anyone who has every trained for a triathlon knows the importance of doing brick workouts. I mean the race is a brick workout; it's just done on race day. I know it isn't really, but this mentality is how I'm going to get through this first triathlon. You've done it in training so just do it again. Wash... rinse... repeat. However it's done, swim/bike, bike/run, run/bike/run, etc. - you have to get through your first brick workout at some point and for many people it is more mental than physical. It is for me. It's also usually done earlier than 2 weeks prior to the race (unlike me), but that's another story for another time. So I went out yesterday with my coach, Ben Bartlett, to ride the new 16 mile Celebrating Heroes/IronGirl Columbia bike course. It was a gorgeous day for riding -- not too sunny and not too hot. It was also great as there were a lot of people out riding on Sunday. I rode part of the old course last summer on my first bike ride in 12 years. The hills (not to mention my seat post being too low) trashed my quads and almost devoured my self esteem. But I'm not a quitter so after focusing on my marathon training, I figured I better work with someone who knows more about cycling than me. Hence my working with Coach Ben. After less than 5 months of working with Coach Ben and 10 months after that first ride, I did my first true brick workout. I was able to ride the new course, which has much bigger hills, without any problems (much to the surprise of myself and my coach!). Then I did a 2.5 mile run at a pace. This pace is just a little slower than I the pace ran for the tri relay last June on fresh legs. In full disclosure, it wasn't right after the ride as we went to the site where the swim start will be set up to talk about the swim course and race day strategy. But it was close enough after the ride to still count. Afterall, I was wearing my running shoes and we jogged down to the lake. I'll just consider the time in between a long transition. LOL So, I must say that my self esteem was much better after this bike/run brick workout. On top of it, I feel like my fitness level has held up even though I wasn't able to workout due to illness and injury for 3 weeks in May. I took a cooler of food with me to the park and after the run I had an impromptu picnic on the parking lot stairs (perfect view of the lake). When I got home, I stretched, did my version of an ice bath (really, really, really cold water), foam rolled, and most importantly used my Roll Recovery R8 and tens stim unit. I think the last two activities really made the difference in not only my ability to be mobile today, but I didn't have any residual pain, or muscle soreness/stiffness. To go a step farther, I was able to comfortably ride during my bike fit this morning (more on that in an upcoming post). Usually Mondays can be pretty brutal even though they are easy days and my legs feel like lead. It was nice to feel great after a really hard workout. Again, thank you Roll Recovery for an outstanding product. Thank you Dr. Cheryl for getting me a stim unit. I'll still visit you - don't worry. And thank you Coach Ben for the reminder to hydrate, stretch, and take it easy. Last week was a great AWESOME week. I swam 1.5 miles during my Tuesday workout (my farthest swim ever!) so I'm feeling better about my swimming. I still have some demons to conquer, but don't we all? I know I can ride the bike course. My coach gave me a solid strategy to tackle the course in a smart way and not end of cooked by or before the end. And I was able to run off the bike. Not fast mind you, but it was still running and it was at 4:00/1:00 run/walk intervals, which I couldn't do last summer. I still have work to do, but it's coming together. Thanks Coach Ben for hanging in there and also for believing in me. If you're looking for a great triathlon coach, I can put you in touch with Coach Ben. He's reworked my swim, bike and run, and taken my fitness level way up. I still have a week of solid training and then a week of taper. My family, friends, and coach all believe in me, and finally I do too. The training has finally caught up with the bravado! Regardless of my time at the Celebrating Heroes triathlon, I'm going to have fun. Triathletes are some of the nicest people I know, and the volunteers and spectators are beyond wonderful. I'm so happy to be part of the tri community.
- [Finding Time](https://didibble.com/finding-time/): There is a difference between "finding time" and "making time". It may be subtle, but I think there is a difference. Why? Because I'm having a tough time finding time so I can make time for me. I posted this on Facebook today: I need 3 of me today -- work me, workout me, and take care of personal stuff me. Hmmm...add a 4th -- sit around and read a book me. It's really true, especially lately. Work has been really busy (thankfully!). On April 1, we opened a second office and hired new employees. It's out of state, so there is a ton of paperwork associated with this new location. We're in the middle of planning the Open House in two weeks; executing the deliverables on one of our client contracts for a separate out of town event/conference; and dealing with the internal challenges associated with company growth. You know - the typical activities related to owning and running a growing business. This means a lot of long, stressful days. Normally I work 10 hours days (8 hours if I'm really lucky, 12 hours if it's really busy) and have a 2-3 hour daily commute. When I work out that's another 2-2.5 hours including travel time if I go to the gym near my office or 3-4 hours for longer travel distances including time to shower/change, etc.. It takes me 1.5 hours to get ready, eat, & check/respond to email in the morning; then when I get home in the evening add another 1-2 hours to eat, check email and try to wind down. Add more hours for sleep (aiming for 8 hours but sometimes it's just not possible), and the total hours used in one day adds up to or exceeds 24 hours. This doesn't even address the time needed for personal things -- grocery shopping, doing laundry, doing stuff with my family, reading a book, etc. No wonder triathletes either date or marry other triathletes/athletes. Otherwise you don't see each other. When I get home in the evening, I have my driver's license out in case my husband asks for identification. People say that you make time for the things that you really want to do. And there's the famous quote "someone busier than you is working out." I completely agree! I really want to keep up with my training, but I also need to have balance. The last two nights I have fallen asleep while sitting up. Thanks Dad -- another one of your habits! :) So I'm addressing my nutrition and trying to leave work "on time" (e.g., after 8 hours), and letting work projects that don't have an immediate or imminent deadline wait until the next day. The great news is I have a coach that totally understands and gets what I'm up against. He has figured out when and how to push, and when to tell me to back off. He can adjust my weekly training schedule on the fly to accommodate the craziness in my life. I don't want to disappoint him because he's invested a lot of time into my training and I don't want him to think I'm wasting his time. I hope he knows his hard work and encouragement is appreciated (well he should know -- I'm emailing him the link to this blog post!!). What I really need him to do is to figure out how to add more hours in a day. I know how I'd use them -- swimming, biking and running!
- [Running in a skirt](https://didibble.com/running-in-a-skirt/): Yup -- I run in a skirt (and swim and bike in one too) and yup, I'm all of these things.
- [Beast Mode gets a day off](https://didibble.com/beast-mode-gets-a-day-off/): You can't train hard every day. You have to dial back at regular intervals. We all know this, but for some reason we just keep pushing and pushing and pushing. The next run will be longer, the next bike will be faster, the next swim will be easier. I know...I've been there - more times than I should have. But now, I'm working with Ben Bartlett. He's a great tri coach who not only understands this, but insists on it. I just listen and do as I'm told .
- [No drop runs](https://didibble.com/no-drop-runs/): Most people are familiar with no drop runs. For those of you who aren't, it means no runner left behind. This is a great concept since a lot of people are intimidated about being a slow runner and don't want to have to run alone, particularly when they don't know the course or area.
- [Boston tragedy](https://didibble.com/boston-tragedy/): I'm still stunned by yesterday's bombings at the Boston Marathon. I'm heartbroken for the families who lost loved ones, and for those injured and maimed. And for what reason? What do people who do this think they will accomplish in the long run? Sympathy for their cause? No, just pain and sorrow and anger. There is speculation that the bombings were tied to Patriot's Day. Good grief, it happened at race...a running event. There is nothing political about this race. It's an event that runners aspire to and spectators look forward to. It brings together people of all sorts of backgrounds with one thing in common -- running. Runner's are some of the nicest people I know and it was really exemplied yesterday. Runners, along with the first responders, police, and medical support staff, ran towards the danger to help. That's what runners do. We've seen this happen many times and we saw it again on Monday. Runners stopping to help someone in need regardless of if it was a fellow runner or a spectator. I saw runners' compassion on Facebook and DailyMile. Runners searching out other runners to make sure everyone was safe and accounted for...offering assistance...offering prayers. My heart filled with pride and my eyes with tears as I read more posts. Thankfully it seems everyone I know is safe, however others weren't so lucky. I also received a lot of Facebook posts from friends and family making sure I was OK. I didn't race or go to the Boston marathon as I'm not that fast of a runner, but maybe one day. I don't know what the immediate and long-terms effects of this tragedy will be. I know that law enforcement is working hard to find and prosecute the perpetrators of this evil event. I have faith that they will be caught. In the meantime, I'm proud to be a runner and I'm really proud of everyone who helped and are continuing to help after this tragedy. Boston, we support you!
- [Moving forward](https://didibble.com/moving-forward/): Some days you can't, but you try. Some days you try, but you can't. You don't have to make excuses for yourself whether it's while training for a triathlon or for life in general. However, when you are in either of the above situations, ask yourself what happened and why. If you don't know, then ask more questions. If you're happy with the answer, then fine. If you're not happy with the answer, then make some changes. Ultimately you are responsible for your actions. You have to look at the big picture and ask am I moving forward? So on the days I can't, I still try. On the days I try, I do my best. I have goals that are set so I can achieve them, but high enough so I have to push myself. Once I meet these goals, I will set my sights on new ones Why? Because I always want to always be moving forward.
- [I am spoiled](https://didibble.com/i-am-spoiled/): I've been a member of gyms and fitness clubs since my early 20s and used to be quite a gym rat. In the last several years, I prefer training outside, but sometimes I can't. The weather may be bad, it may be late, or I may just feel like using machines. Since I've been training for the triathlon season and working on my swimming, I've been using the Montgomery County public pools and frankly some are better than others. One of my biggest complaints is some people don't want to share the lap lanes. Guess what people? I pay county taxes and just because you're there more frequently than me doesn't entitle you to sole use. .
- [Change in race plans](https://didibble.com/change-in-race-plans/): Four years ago, only months after I started running, I went with a friend to support her while she raced the Cherry Blossom (CUCB) 10 miler. I was instantly hooked and immediately committed to run my first race (a 5K) a few months later. In 2011, I ran the CUCB 10 miler, barely finishing in the allotted time, but finishing nevertheless. In 2012, I ran the CUCB 10 miler again, and knocked 9 minutes off my previous year's time. Needless to say, I was gunning for another PR for 2013...until my race plans changed. I spent last fall training for my first marathon, or I should say overtraining. I hurt my hip, but kept going because I wanted to finish the marathon no matter what. I didn't finish the entire marathon (previous story that was already told), but was upbeat about it. I gave it my best and had a great time. Once I got back, I turned my attention to my spring races and my first triathlon. To start training for the triathlon, I signed up for some group swim lessons, but decided that I also wanted to work with a tri coach.Getting a tri coach was a very good decision! I need the one-on-one attention and feedback, as well as someone to push me. I respond very well to direction, which you don't get (or get enough of) in a group setting. I met Ben Bartlett at the Celebrating Heroes triathlon expo last summer. I worked with him to purchase my bike last summer and found out that he's a tri coach. His approach and temperament works well with a former athlete like me. He balances pushing me to do more with reigning me in so I don't get hurt. Plus he's able to retool my workouts when my work schedule gets crazy. Under his guidance, my bike is getting stronger, my swim is improving, and my run is being rebuilt. I'm in beast mode, but it's in a controlled setting. :) Coach Ben has me training using a heart rate (HR) monitor, which works well for me while biking (I have a lot of power in my legs so I can do a lot and keep my HR down), and "against" me when I run. He wants my run HR to stay into Zone 3, which is 130-145 bpm. The problem is I can walk at a faster pace in Zone 2 with a lower HR than I can run in Zone 3. Coach Ben says it's from all of the speed walking I did while training for the Disney marathon. He said in time my running will improve. I trust him, but my head keeps getting in the way. Physically, running in Zone 3 slows down my cadence, which tends to overload my knees, calves, and Achilles, and makes me overstride. This may not be true for other people, but apparently I'm not wired that way. But the biggest hit is on me mentally (which is why I said it works against me) because my pace is so slow. When I run without looking at my Garmin, my HR tends to settle at 153 bpm, which is the low end of Zone 4. It gets me to a comfortable pace, a nice easy stride, and I can hold my form; but I exceed Zone 3. After talking to Coach Ben, he agreed to throw out traditional HR training for my running (for now) and allow me to run at 153 since it's a comfortable pace and cadence. YAY! I have a feeling that this an usual circumstance and I shouldn't get used to getting my way all of the time. LOL So where does the change of plans come in? Prior to working with Coach Ben, I registered for the CUCB 10 miler and Iron Girl half marathon. Last week, I expressed concern about being able to do the 10 miler at the required pace or below it since they pull slow racers off the course. I haven't road tested 10 miles since January and haven't run at this pace since last October. Plus my average pace per mile for my recent runs was over the 14:00 m/m requirement. Coach Ben was confident that I could do the distance, and then he said something very profound. In a nutshell he said I had to decide between doing the races and where I want to be in two years. He said that I should let go of the ego part and look at my long term goals. He's right....my ego wanted another PR. Thankfully, my ego knows its place. Last Wednesday, I decided to race the 5K (CUCB has an option where I could switch), and then last night I decided to skip the race and do a local training run instead. I'm still tired from the recent holiday and slept 20 hours between Friday night and Sunday morning. I still have the half marathon at the end of the month, which Coach Ben says I'll be able to successfully run. This was a really hard decision. I spent a lot time and money getting into the CUCB 10 miler and it's my favorite race, but in the long run (sorry for the pun) it is the best decision. I know it would hurt when I finished the 10 miles (it always does), and then my tri training would suffer over the next 3-4 weeks. So next year if I get into CUCB 2014, I'll look towards another PR, but in the meantime I've got work to do for my first triathlon. I love training for three sports. I'm in better shape than I've been in a long time. My nutrition plan is solid. Most importantly I'm happy cause this girl loves to work out and push herself to achieve her goals!
- [HydroChic Modest Swim Skirt](https://didibble.com/hydrochic-modest-swim-skirt/): Anyone who dresses modestly, but is active knows that the biggest challenge isn't finding time to work out…it's finding the appropriate clothing! Running and biking clothing has come a long way, but swimsuits -- not so much. Some of the “swimsuits” are made out of swimsuit material, but are totally impractical for anything other than standing around in the pool. I did find one modest swim set, however the skirt material didn't stay under water and it ended up floating up to my hips. Plus when I got it, the material stuck to my thighs -- not at all modest. Last year, I decided to do triathlons starting in 2013 and was trying to figure out the clothing logistics, particularly the swim leg. Back in the fall of 2012, I was contacted by a company called HydroChic (www.hydrochic.com) asking me to test one of their swim skirts. I admit I was dubious based on my previous experiences, particularly about the skirt length. I quizzed their rep who recommended the Extra Long Black Swim Skirt (https://hydrochic.com/modest-swimwear-long-black-swim-skirt-2-12185.html). I received it just in time for the swim clinic starting the beginning of February. Long story short – I love it!! In a nutshell the biggest problem with some swim skirts are 1) they are too short for someone like me (very tall with very long legs), 2) aren't modest when you get out; or 3) create a lot of drag; or 4) don't hold up in the swimming pool. This skirt is: 1) long enough (including the leggings, although it comes with shorts); 2) lets go of your legs when you come out of the pool – I think the A line cut and stitching help with this; 3) are pretty aero-dynamic considering the amount of fabric. It also has snaps between the legs, which help keep the skirt down; and 4) holds up in the pool. I swim three days a week doing lap workouts for an hour at a time. During these workouts, I swim anywhere from 1650-2200 yards at a time. This is a lot of chlorine for a swimsuit to handle, but I haven't seen any discoloration in the almost 2 months of continuous use. I also wash it in warm water and the chlorine smell comes right out. It packs really easy – I can fit it into my TYR mummy bag and was able to pack it for my personal and business trips. It also fits into the machine that wrings excess water out of swimsuits, which is a bonus. I was really hoping to test the skirt in the ocean during my business trip to Puerto Rico. Unfortunately, my schedule didn't allow for it. Based on the pool performance, I'm sure it would have been great. An added bonus is the skirt is nice enough to wear on the street so I can change at home and take a set of dry clothes with me for after my workout. This is a great timesaver, especially since some of my workouts start at 6-6:30 am. Couple of things – if you're swimming laps, make sure you get the long leggings, not the shorts. Wear a bathing suit under it so if your swim shirt comes un-tucked your back is still covered. I didn't test their swim shirt, but based on the skirt's performance, I'm sure it works well. As full disclosure, I did receive the skirt from the company at no charge. However, I like it so much that I'm buying another one out of my own pocket! The good news is I have to order a smaller size – another benefit of swimming! :D
- [Swimming huh?](https://didibble.com/swimming-huh/): I'm in week 3 of my swim clinic. It is amazing to think that I was once part fish and spent a great deal of time in the water. This type of swimming -- i.e., freestyle is much different. It's also quite different to have to swim in a skirt, capris, and long sleeves with a swimsuit under this outfit. It creates a lot of drag and makes my workout much more difficult. The good news is one of my coaches says my stroke looks good; I just have to work on my endurance.
- [My love my R8 massage roller](https://didibble.com/my-love-my-r8-massage-roller/): Anyone who knows me knows that I love gadgets. Matter of fact one of my nicknames is Gadgetzilla. :) I was reading a magazine and of course checked out the ads. II saw an add for for a massage roller by Roll Recovery. I went to the website and after watching the video I had an "I've got to buy and try this thing" moment. Considering what it does, I think it's reasonably priced.
- [Beast Mode](https://didibble.com/beast-mode/): Lose the off switch!
- [Disney Marathon 2013](https://didibble.com/disney-marathon-2013/): My goal was to run a marathon in 2013. I achieved part of that goal...I ran in a marathon race in 2013. Am I dissapointed? No way! Why? Because I made it to the start and ran more than halfway in conditions that slowed down much faster runners. Plus with my hip acting up, I thought it would be better not to risk permanent injury. Here's what I reported on DailyMile.
- [I did 19 miles today](https://didibble.com/i-did-19-miles-today/): When I saw the marathon training schedule for that my coach created for me several months ago I felt light headed when I saw a 20 mile training run. She had to update my schedule based on some external factors and instead I have two 18 miles runs. The first one was supposed to be today. However due to a underestimation of the distance from Rockville to the Shady Grove Metro Station parking lot, my really super friendfriend Heather and I ended up doing 19 miles.
- [Rethink I can’t when you see this picture](https://didibble.com/rethink-i-cant-when-you-see-this-picture/): I'm counting down the weeks until my first marathon. I'm trying to stay on track with my training inspite of work and recently achieved my first 16 mile run. And then I got sick. A terrible hacking cough for over two weeks. As a result, I've been wondering how I am going to get through this marathon in one piece and how much it is going to hurt when I got done :), but one thing I know is I'm going to finish it.
- [I did 16 miles today](https://didibble.com/i-did-16-miles-today/): Today I did the longest distance I've ever done and I was faster than the 15 miler I did 2 weeks ago. I met my goal of averaging 16:30 m/m. I thought I had the proper distance mapped out, but I had to circle around the Bethesda Metro to finish out that last mile. People probably thought I was nuts. ;) I pushed it, but not in a crazy way.
- [Riding the IronGirl course](https://didibble.com/riding-the-irongirl-course/): Today was the first day of a bike clinic put on through TriColumbia. We road part of the IronGirl (IG) course in Ellicott City, MD. I'm not racing IG, but many clinic participants and several of my friends are. There were two bike coaches from Princeton Sports and the group was divided into more experienced riders and beginners. There were beginners and then there was me...not enough experience to be a beginner. :) We started with a quick overview and then took off (I just made it as I got stuck in traffic). I told one of the coaches that I didn't even know about shifting gears as bikes really changed since I last rode one. Plus I never learned how to change gears on my 12-speed. I was fine with my 3-speed, but that was in the 1980s. ;) One of the coaches (Jim) road with me and told me how and when to shift. Actually he had to ride with me as I was the last rider. :) The great thing about having someone watching you ride is they pick up on subtle things. Turns out my bike seat was too low, which I felt as soon as we left. My legs started to die almost immediately and I seriously though about turning around and we hadn't even made it to the first corner. Based on the two times I was previously on the bike, I didn't get the impression that the bike seat would cause any problems. It was raised at the store, but no one watched me ride outside on the street . It seemed fine, but I just did a test ride at the store and one ride in the neighborhood while trying to learn how to clip in and out. Jim adjusted it for me when the group stopped to get instructions on when to shift on the upcoming big downhill. What a difference! My quads were relieved. I love that the group stopped so everyone could catch up and so the Coaches could give guidance on how and when to shift going down and up hills. I understand that this is one of the hardest things to learn. Youtube has some good videos, but there is nothing that getting first hand information. The Irongirl course is VERY hilly, but definitely worthwhile to start learning. I'm glad that running has increased my fitness. I couldn't imagine being a new athlete and trying to learn to bike on this course. I was also laughing at one point during the ride because I was going up the first huge hill and was thinking "I could have run this much faster." I'm also an "offical" cyclist because I tipped over when we got started again after that big hill. We stopped so the coaches could tell the IG racers where to shift since the road leveled out. I had clipped in with my left foot (my weaker one) and was pushing off with my right foot, but misjudged something. I've been having problems clipping out with my left foot and couldn't get it out so over I went. My friend Kristin said to make sure I don't put out my hand to break a fall because I might break my wrist. I bumped my elbow, but no big deal. Someone asked "are you OK?" and I responded "I'm a real biker now!" Turns out that my shoes were too loose so my foot my moving, but not my bike shoe. I figured it out when I was taking a break on the side of the road. Once the shoes were tighter I seemed to be able to unclip. The thing about running is if you need a break, you just stop. You don't have that luxury when you're clipped in and riding on a hill...you have to power through it. I think this will help me with the mental aspects of running and training (especially for my first marathon). After we got done, I also discovered that I needed air in my tires, which explained why riding was so hard. I was late so I missed that part. Jim showed me how to correctly inflate my tires. Tonight was a great ride. I'm not ready to bike from DC to West Virginia (yet), but am looking forward to next week's ride and to more rides in general. I have more confidence in my cycling ability (bike shoes with clips were doing a number on my brain) and on changing gears. I love that my endurance will improve, I will get stronger, and my legs don't feel trashed. Friends said it will help my running. Now I see why. Plus the down hills were insane. Got up to almost 30 mph. I was holding on for dear life...Wah-Hoo! Happy cycling!
- [Riding with the wind in my face](https://didibble.com/riding-with-the-wind-in-my-face/): I've been toying with the idea of buying a bike for the last many months, even before I wanted to do triathlons. I thought that indoor cycles and spinning would be enough, but I really like the outdoors. For a homebody, I can sometimes be a bit of a wanderer. I subscribed to Bicycling Magazine to get industry information and have been biding my time. I didn't want to invest money for it to sit in my garage or basement. Well, I finally made the decision today to invest in a bike and continue my quest to eventually do a triathlon.
- [Slow down it’s hot!](https://didibble.com/slow-down-its-hot/): The Washington, DC Metro area has been hot and humid for the last several weeks. My running group does track work outs on Mondays and Wednesdays at 6:30 pm and the weather has been consistently in the 90s for a while. On a couple of days the heat index was in the low 100s. On Sundays, it has been in the mid- to high-80s by 9:30 am. On these hot days I've been watching my pace creep up. While I'd like to go faster, I instinctively know that I have to slow down. Actually it's my body that knows it...my brain keeps saying "is this the best you've got?" LOL
- [First triathlon relay](https://didibble.com/first-triathlon-relay/): I did the Celebrating Heroes Triathlon 2012 relay as my first exposure to a triathlon (I did the run leg). Needless to say that I am hooked! I can't wait to do a full Sprint triathlon. On top of this great feeling, I had an awesome surprise as I was nearing the finish line of the run leg. I came around the corner and there were my teammates and friends with a "Happy Birthday" sign and balloons. I couldn't believe it. So I got to celebrate my first triathlon relay team finish...and have a belated birthday party at the same time. In addition to the sign and balloons, they also put an ice cream cake on dry ice to keep it cold throughout the morning. How awesome was that?!?
- [Celebrating Heroes Triathlon Relay](https://didibble.com/celebrating-heroes-triathlon-relay/): I'm participating in the Celebrating Heroes Triathlon at Centennial Park on Sunday June 24, 2012. I'm doing the run leg for our relay team. I'm excited because I really want to do a triathlon in the future and this will allow me to participate and see the inter-workings without having to worry about doing all three legs. On top of that I get to support an incredible organization. I've posted the video below. Rock on Heroes. I think you're AWESOME!
- [Yesterday you said tomorrow](https://didibble.com/yesterday-you-said-tomorrow/): So are you going to say you're going to do it or are you going to do it? Choice is yours!
- [First Marathon](https://didibble.com/first-marathon/): Did I really just sign up for my first Marathon? Yup!! The Disney World Marathon in 2013, which is also the 20th anniversary of this marathon. My friend Kristin talked me into doing it. I've heard it's great fun, however I'm a bit concerned because it's supposed to be pretty flat. My running coaches, Becca Lipscomg & Chris Sloane, assured me that they will get me there prepared and ready to run. We have 6-months, so there is definitely enough time to prepare. Becca is going to prepare a modified training program for me. I'm commited to doing this race and am very excited. Plus this takes runnerd to an entirely different level!! Tick...tick...tick
- [Don’t give up](https://didibble.com/dont-give-up/): I saw this picture on a various of Facebook friend profiles. I really love what is says and try to take it to heart. I had an idea of this when I started running (and trying to get back into shape) and it kept me moving towards my goal. This picture sums it up into one thought.
- [Frederick Half](https://didibble.com/frederick-half/): Perfect racing weather for the Frederick Half Marathon AKA the Frederick Running Festival. Howver, I wasn't sure this one was going to happen. I figured I would do everything I could and see how it worked out. I was so undertrained and have been nursing injured calves, knee & ankle. I spent Friday & Saturday, stretching, foam rolling and icing. I was really concerned because my calves seem to fall apart about mile 8/8.5 and my legs couldn't support me after the CUCB 10 miler.
- [Bad day before a race](https://didibble.com/bad-day-before-a-race/): I've dealt with injury issues and lack of sleep before a race (never stopped me), but never a bad stomach. Everyone tells you to eat the same things to avoid stomach upset so I made sure to follow this mantra. However, I ate something either Friday night or Saturday afternoon that absolutely did not agree with me and paid the price. It's quite possible that it was a combination of lack of eating properly (or at all) combined with an incredibly busy week (10/12 hours days) and a lack of sleep. I think my system may be so overloaded that it rebelled forcing me to slow. Anyway, the result is dehydration and really shaky legs. I managed to get almost 8 hours of sleep Saturday night and hope to rest up and hydrate enough so that a run this afternoon can happen. I think I may go to the gym instead of outside so I'm around people just in case I get woozy. Sigh...I still haven't figured out this work-life balance and it's starting to catch up to me. One week until the Frederick Half. I focused on gettin gthere in one piece!
- [It’s a CUCB PR](https://didibble.com/its-a-cucb-pr/): I've been dreading/concerned/stressing about the Cherry Blossom 10-miler. I had a solid game plan to train, but it was derailed by ankle/calf problems over the last couple of months and further complicated last week when I twisted my ankle. Normally I can run through minor pain as it lessens as the muscles warm up, but this was different. It was a sharp "don't take a further step" kind of pain accompanied by swelling. So I walked a bit hoping that it would let go. After a few more running steps and I knew I was done. The frustrating part was this happened the day after my awesome track workout. I wanted to do an easy run - nothing fancy - to spend more time on my feet and imprint my form. As a result, I didn't get to run the entire 10 days before the race, nor did I get to run while I was in Miami (major bummer). Instead, I did a lot of walking and stretching, and decided that my mindset would be the difference in success or failure.
- [Intervals are our friends](https://didibble.com/intervals-are-our-friends/): There are track workouts and then there are track workouts! I love the days that everything works right and wish that those are the only type of runs that I have. The reality is that they aren't, which makes the good days even more awesome. Plus the cushy track was so much kinder to my sore calves, ankle and Achilles than the pavement running I've been doing for training.
- [MisFits Column article](https://didibble.com/misfits-column-article/): I was fortunate to be interviewed for an article by Washington Post MisFits columnist Lenny Bernstein called "The challenges of exercising for some Muslim and Orthodox Jewish women". I hope it inspires women to get active and not let obstacles slow them down.
- [Running Meme](https://didibble.com/running-meme/): A friend of mine shared this on Facebook. I've seen other ones, but never before one about running. I love it!
- [Matthew Henson Trail – 9 miles](https://didibble.com/matthew-henson-trail-9-miles/): Great long run on the Matthew Henson trail today. We did just over 9 miles, which was the goal. It wasn't pretty, but it's done. If you're interested in running on this trail, I included the map at the end of this post.
- [Encouraging Jewish Women Athletes](https://didibble.com/encouraging-jewish-women-athletes/): I'm very passionate about helping women achieve their goals and live healthier lives. I particularly want to help Jewish women get more active. As such, I decided to start a Facebook group called Encouraging Jewish Women Athletes. I've been asked questions about how to get started in a running program, or how to eat better by various individuals, or just general questions. Now I can share the information to a wider audience. I started the group to encourage Jewish women live a healthier lifestyle and help them achieve their athletic goals. I believe that everyone is or can be an athlete by nuturing their athletic ability whether it's walking, running, biking, rock climbing, playing with kids...whatever it is. My goal is to have a forum where others can provide training tips, post information on athletic events, and offer words of wisdom and encouragement. I'm excited and can't wait to see where this leads.
- [Lake Needwood with Heather & Katie the super dog](https://didibble.com/lake-needwood-with-heather-katie-the-super-dog/): Long run with my friend Heather & Katie (her sweetie-pie doggie). Longest run since last summer. We walked the first .5 miles as a warm-up. My quads are still really tight from Wednesday's track workout even though I stretched last night. I felt like I was trying to move 50 pound weights attached to each leg (LOL). I also need to pay more attention to my fueling during the run. I ate a Hammer Gel after the first hour, but needed to drink more. When I did, my calves loosened up. I'm not concerned with the time we clocked today as the goal was to clock time on my feet. I didn't even bother to stop my watch when we waited to cross streets. We also ran with Heather's dog Katie. Katie's a sweetie, hates bridges (had to carry her over one of them and coax her across another one), and loves to explore. We stopped quite a bit, especially to say hi to the other doggies :) We did an out and back and were going to go out for 4.5 miles and then turn-around, but the path was completely muddy/flooded at one point so we had to turn-around. My Garmin was also a bit wonky again (we were on a wooded path) and said we were running a 14:00+ and even a 16:00+ pace and Heather's monitor had us at a 13:00/13:15 pace. I know we were walking very slow, but all but three of the best paces per lap (mile) were under 11:00 pace so we were moving pretty well when we were moving. The average pace was slower than usual, but whatever - it's been a long week, particularly with my trip to Seattle. Bottom line is we had an awesome time!
- [Track intervals in the rain](https://didibble.com/track-intervals-in-the-rain/): Awesome track workout in the pouring rain. Did 400s, 800s and multiple 100 sprints with walking breaks in between. Felt pretty good especially since I didn't get home from Seattle until 11 pm last night, stayed up until 1 am and am kinda jet lagged. Plus I ran 3.1 miles yesterday including some big hills. Distance (miles) = Pace .26 = 12:51 (warmup) .55 = 12:20 (800) .12 = 12:47 .22 = 19:23 walking recovery .55 = 12:20 (800) .26 = 18:18 walking recovery .27 = 11:42 (400) .32 = 19:58 walking recovery .06 = 7:06 sprint (100) .07 = 18:28 walking recovery .06 = 6:12 sprint (100) .07 = 22:00 walking recovery .06 = 6:47 sprint (100) .07 = 22:53 walking recovery .06 = 6:40 sprint (100) .07 = 24:34 walking recovery .06 = 7:36 sprint (100) .07 = 23:54 walking recovery .06 = 7:15 sprint (100) .33 = 21:45 walking cooldown
- [Pictures from Seattle run](https://didibble.com/pictures-from-seattle-run/): This was my view from my run in Seattle this morning. It's Lake Union see from Dexter Street. Cool huh? I wouldn't mind seeing this every day!
- [Run #3 in 5 days](https://didibble.com/run-3-in-5-days/): As usual, I walked the first 5 minutes to warm-up. I turn on my Garmin when I start to run so I have an idea of my cadence and speed. I like to run faster than the belt moves so I simulate road running rather than letting the machine do the work. However, my Garmin seemed to be a bit wacky today. It said that I ran 2.26 miles in 29:50, but I really felt like I was moving faster than it was registering. My calf cramped at 2.26 miles so I walked until I finished the 5K. My total distance on the TM was 3.11 miles in approximately 40 minutes, which included my walking warm-up and cool-down. I'm exhausted and probably dehydrated from working so many hours yesterday. BUT, this was my 3rd run so far this week (Mon (long), Wed (track), & Friday (TM). Just about 12 miles of just running so far. WOOT!
- [Awesome track workout](https://didibble.com/awesome-track-workout/): This was an awesome track workout - 3.11 miles. My friend Heather came out to run with me AND she offered to pace me for the last 6.5 miles of my Half in May. What a friend! She's a volunteer running coach and is in-between sessions. She's also rehabbing an injury so she doesn't mind running my pace. :) We did 400s, 600s and one 1000 (my first one at the track). Great results and I talked comfortably even while pushing the pace. We picked up the pace for the last 200 of the last 3 running intervals. I'm really happy because this sub 12:00 pace feel really comfortable. Distance - pace .5 warmup - 12:54 .52 - 11:24 .12 - 16:48 walk recovery .65 - 12:06 .12 - 17:24 walk recovery .13 - 18:35 walk recovery (hit the button twice by accident) .39 - 11:50 .12 - 20:07 walk recovery .40 - 11:24 .14 - 12:14 easy jog, cool down
- [My fastest run to date](https://didibble.com/my-fastest-run-to-date/): I changed my stride a couple of weeks ago and it really made a difference. I can run longer at a faster pace with a high cadence while keeping my heart rate down. My avg cadence was 81 although it dropped to 79 on the hills.
- [Frederick Half route & elevation](https://didibble.com/frederick-half-route-elevation/): A friend of mine once told me that it's a good idea to get the race course's elevation so you'll know how to train for it. I just got the elevation information for the Frederick Half Marathon in May. Training plan -- lots of hills. They have a new course for 2012. Since I'm close enough, I'm going to try and at least drive the route and if possible run part of it before May. This way I'll have a good idea what to expect. Also, I recently found out my friend Brena is doing the race too. That really made my day!
- [Coldest day of the year](https://didibble.com/coldest-day-of-the-year/): After the first 3 miles, but it was so cold and that we decided to walk the last mile back. Still a great pace considering it was uphill and windy. Plus we had a blast. Made plans to do a track workout on Wednesday.
- [Awesome treadmill run then row machine](https://didibble.com/awesome-treadmill-run-then-row-machine/): I've run 20 minutes without stopping before, but it was when I first did the C25K program and I wasn't able to run 2 miles at that point. I'm closer to my goal of running a 5K without stopping (Yup - stoked).
- [Fun lunch time run](https://didibble.com/fun-lunch-time-run/): Awesome lunch time run. I always wanted to run on Old Georgetown Road. I started on the Bethesda Trolley Trail, which started out uphill so it was hard to get my legs moving so I went out to Old Georgetown Road, which has flat sidewalks rather than a hilly path. Good move I think because I didn't want to tax my Achilles too much. The running intervals were under a 10:45 minute pace, which really excites me. Ran 6:15/:45 intervals for miles 2 and 4 and ran the last 1/2 mile without stopping. Mile 3 was a little slower because I turned around into a headwind AND a hill. :) My Achilles started to get sore in Mile 3 so I stretched it a bit and then shortened my stride. Once I changed my stride I had no more problems at all. I really need to imprint this stride. It allowed me to run much further without stopping and without much effort. Plus I was faster because I had better turnover. Mile 1 = 12:51, best pace = 10:01 Mile 2 = 12:32, best pace = 10:11 Mile 3 = 13:01, best pace = 9:49 (tried to make up some time after the hill/incline) Mile 4 = 12:38, best pace = 10:40 Mile .02 = 12:08
- [First run since 1/27/12](https://didibble.com/first-run-since-12712/): My left Achilles and calves are feeling much better since I had deep tissue massage done on my glutes (apparently they were causing some of the problems with my calves and Achilles). Now that my glutes are looser, my stride is much more fluid and easier. I ran a 5:20/0:40 run/walk intervals tonight (have been doing 2:30/0:30 due to muscle cramps) and I didn't feel like I was pushing it. Goal was 5 minute warm-up/30 minute run/5 minute cool down. This was for 2 reasons -- 1) not to push it and 2) gym was closing in 45 minutes (LOL). Stats were awesome. Ran even splits for the last 1.45 miles. Mile 1 = 12:42 (best pace: 10:44); Mile 2 = 12:01 (best pace: 10:49); Mile 3 = 12:01 (best pace: 10:11 did a little sprinting at the end). I was consistent during running intervals so I think the best pace was my actual pace during the running intervals. The best part is this pace felt really easy and not pushed. I'm very happy with tonight's run. Hopefully it's not too icy tomorrow. I really want to get back outside. :)
- [My mojo’s back](https://didibble.com/my-mojos-back/): WOOT! I've got my mojo back! I'm pretty stoked. I did 20 miles of all types of workouts in December (run, bike, walk), 10 of which were running. So far in January, I have 29 miles, 19 of which are running and the number will continue to go up! I'm also back on a 3 run/minimum 3 workouts per week training plan. This should help me get my mileage where it needs to be to stay on track for the Cherry Blossom 10 miles and the Frederick half marathon. I'm also trying to incorporate more cycling so I can build leg strength and a minimum of 15 minutes of activity per day. I know it's supposed to be 30 minutes, but I don't count all the walking I do in the office. I walk to people's offices rather than using the intercom all of the day. I'm sure that equals more than 15 additional minutes per day. The plan is to stick with it and improve.
- [The numbers say it all](https://didibble.com/the-numbers-say-it-all/): I just got my DailyMile report for 2011. The results weren't too bad (including all sports), but when I looked at the total miles for running, it was eye opening.
- [Happy New Year](https://didibble.com/happy-new-year/): Great day for a run, although somehow I managed to be in a headwind in BOTH directions. LOL It was sunny and in the upper 40s, so I got to wear my PR Training Programs shirt. Today was my first run since I ran in St. Louis on 12/16/11. I had a really bad cold. I've been run down and I think I had something brewing, which the flights helped push it over the edge into an actual cold. I wanted to make sure it was completely gone before I started working out again. I have to be very careful because I tend to get chest colds and/or bronchitis that can last for a couple of months. I've really been paying attention to my diet, taking vitamins and supplements, trying to get more rest, and reducing my stress levels. I'm committed to making more time for myself this year. I know I've been saying this for months, but I really have to for my physical and mental well being. I'm looking forward to a wonderful 2012 with health, happiness and economic growth :-) plus lots of solid training and really fun races. Happy New Year and Happy Running!
- [Run easy and get strong](https://didibble.com/run-easy-and-get-strong/): I've read a lot of books that say in order to run faster and get stronger you have to slow down. So I have been taking this lesson to heart over the last several weeks. I have one major goal -- to be a better runner. I want to be able to run farther without stopping and run faster. I recently switched to Saucony Kinvaras, a more minimalist shoe than my Brooks Adrenaline shoes. I LOVE them. My feet have gotten stronger so the Brooks shoes were overcorrecting and causing shin splints. I've been doing more cross training lately, but am trying to keep things fun and not over structured. I want discipline in my life, but not so much that I over-trained and forget why I started running. I've been doing speed work on the treadmill. I have an awesome playlist of fast dance songs. This works well as I don't use my iPod anywhere except at the gym. The songs give me a beat to use as a cadence baseline. One of my favorite songs is "Bombs over Baghdad" by Outkast. When I first heard it I couldn't run thru the entire song. Now I can crank the TM up so I'm at a 6-6.5 mph and stay there for as long as I can (last time I did almost 5 minutes). I cranked out a 11:51 mile and 11:21 mile during my TM speed workout last Wednesday. In addition, I'm trying to do more cross-training. I've been biking at the gym more and just did my first spin class (don't know if I love it -- we'll see). Anyway, to test this theory about slowing down to get faster, I went to the lake this morning with some friends determined to run farther without stopping and keep a consistent pace. And I did! 3.11 miles at a 12:48 pace with only walking somewhere between 1:30 to 2:30 minutes of the entire run. Normally I run 2 minutes and walk 1 minute, but I find I have to run faster to make up the time from the slower walking pace. I don't have a problem with walk breaks, but I think they aren't as efficient for me as they were before. I also felt like I had some gas left in the tank as I was able to speed up towards the end of Mile 3 and get down to a 7:27 sprint pace (although I think I may have been coming off of a small hill). Since this was an easy run, I wanted to make sure to make it an easy run. I signed up for the winter =PR= Training Programs Winter Distance Training Program. I had a great time over in summer program, but got burnt out towards the end. I'm really looking forward to improving my pace and continue to be able to run longer distances without stopping. The Cherry Blossom (CUCB) 10-miler (April 1, 2012) -- I hope I get in-- and Frederick Half Marathon (May 6, 2012) are my next two biggest races and I'm on a mission to crush my 2011 times. Happy running!
- [I’m thankful for my friends](https://didibble.com/im-thankful-for-my-friends/): On Thanksgiving, we give thanks for our friends, our family, and life in general. This Thanksgiving I had the absolute pleasure of spending time with my dear friend Melanie Spring.
- [My first MCM10K race (and not my last!)](https://didibble.com/my-first-mcm10k-race-and-not-my-last/): My first MCM10K and it was a BLAST! Especially since I couldn't even walk so well last Wednesday. Big time High 5 to Dr. Cheryl Lee-Pow! Throughout the race, I met some of the nicest people and saw some of my TNT friends. I'll definitely do this again. What a great way to spend the day!!
- [The things we do to run](https://didibble.com/the-things-we-do-to-run/): Oh the things we do so we can run!

## Pages
- [My Journey | Social Media Posts](https://didibble.com/social-media/): Every post, video, and story reflects what it means to show up, stand out, and live boldly. These are my business wins, personal milestones, and a little bit of fun and humor in between. It's where you’ll find the real journey — the highs, the hurdles, and everything that fuels my next adventure. Follow along and see what’s possible when you choose to #BeBrave and #LiveLife.
- [Diana Dibble’s Blog](https://didibble.com/diana-dibble-blog/): My Take on The World May 1, 2025Brain Tumor Awareness MonthWhat is Brain Tumor Awareness Month In May, we wear gray for Brain Tumor Awareness Month. The color gray symbolizes support for people diagnosed with and Do you like it?0 0 Read more - Brain Tumor Awareness MonthAugust 17, 2022NAWBO 2022 WBO of the Year Top 3 FinalistThis is a really long blog post. It’s almost stream of consciousness. But I ask you to hang in there and read it. I not only Do you like it?0 0 Read more - NAWBO 2022 WBO of the Year Top 3 FinalistAugust 8, 2022The importance of bookkeepingAny business who has talked to me about business operations knows that one of the first questions I ask is about the company’s financials, particularly their Do you like it?0 0 Read more - The importance of bookkeepingJuly 30, 2022NAWBO 2022 WBO of the Year Top 10 FinalistIn July 2022, I found out that I was selected as one of NAWBO‘s 2022 Woman Business Owner of the Year Award Top 10 Class. The Do you like it?0 0 Read more - NAWBO 2022 WBO of the Year Top 10 FinalistJuly 15, 2021The 3 P’s of Entrepreneurial BusinessI am so excited that I had another opportunity to work with Jon’ll Boyd of The Eventful Life TV series. The Eventful Life TV shares the Do you like it?0 0 Read more - The 3 P’s of Entrepreneurial BusinessJune 11, 2021Sometimes a Coach Needs A CoachMany of us who teach, coach and advise are sometime reluctant to reach out for help. I have always had coaches in my life, but for Do you like it?1 0 Read more - Sometimes a Coach Needs A CoachApril 23, 2021Time Management Strategies for SuccessI had the great pleasure to record a podcast with the AMAZING Lisa Mallis of Impactive Strategies. I’ve known Lisa for several years through the National Do you like it?0 0 Read more - Time Management Strategies for SuccessFebruary 12, 2021Organizational Tips That Can Help You Be Productive at WorkAre you productive at work or losing focus? When life gets really busy and you’re stressed, it can effective productivity at work. There are things you Do you like it?0 0 Read more - Organizational Tips That Can Help You Be Productive at WorkJanuary 25, 2021Put self-care into your scheduleIs self-care on your schedule? When you plan your day/week/month do you include time for self-care? If not, why not? I know I don’t do it Do you like it?1 0 Read more - Put self-care into your scheduleSeptember 20, 2020Learning Hand Lettering is fun!In my previous posts, I talk about how my organization level is in high gear now that I’m back to using colored pens to keep track Do you like it?0 0 Read more - Learning Hand Lettering is fun!1234567891011121314Next page
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- [Let’s Talk!](https://didibble.com/contact/): If you're curious about my journey or interested in starting your own journey, feel free to reach out and connect. I speak on a variety of topic from business and leadership to the importance of healthy eating and exercise.
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- [Home](https://didibble.com/): This is a chronicle of my journey...my life.  These are my thoughts and musings of how I fit an active personal life into my busy work life. It can all be done. It's also a reminder that no matter what happens, life is more fun if you #maketimetoplay!