Iron Girl August Recap

I must apologize for being quiet in the Iron Girl training reports through August. Have no fear… the training has been going down!

First, with the help of Franklin at iBodyFit, I have been working on building my strength. He gives me great workouts that are never the same and work my body. I haven’t felt so many sore muscles in forever. It feels great!! We are really focusing on my core and upper body and it shows. Muscles are getting defined and the weight and body fat are dropping.

I’ve added swim/bike brick workouts once a week and bike/run brick workouts as well. I will be adding in another biking day, finally getting a bike to train outdoors on and will be attending an open water swim workout on the 15th!!

I have been a busy bee getting myself in Iron Girl shape and getting excited for this event!!

But… before I become an official triathlete, I will be completing 2, yes 2 half marathons between now and then along with a rowing event.

A huge success for me: I was able to swim 500 meters non-stop in the pool. I know I will not excel at the swimming portion, but am feeling better and better about it as the weeks go on.

I also just completed my first trail half marathon… that report will be coming tomorrow. A true challenge and a humbling experience, but I loved it.

I also met to fellow Iron Girls this weekend which was exciting. I am actually meeting them for the open water swim, did I mention the swim is 2 hours before I need to be at the airport? Nothing says crazy dedicated like heading for a swim, changing in a casino bathroom and heading to the airport for a business trip.

This next week will be a bit more low-key on the training, but, staying focused!!

I am an Iron Girl!! You can be too! Info on how to join me, or find a race near you HERE!


Spartan Race Giveaway

Based on the huge response I received on the last Spartan Race giveaway, I’d say I have quite a few followers that love the challenge of obstacle course racing. I have good news!! Spartan Races is partnering with NBC Sports Network to feature the OCR World Championship in Vermont September 21-22, 2013.

There will be cash prizes and thousands and thousands of runners in Vermont that weekend to take on the challenge of Spartan Races. The best part… the TV special is the stories of the participants, the people behind the races.

There is still time to register for the Vermont events and be a part of the amazing weekend, meet other OCR junkies and witness the World Championship. Are you ready??

As an added bonus… I have another race entry giveaway and a discount code, just click HERE for 15% your race fee.

Good luck!! Go forth and conquer!!

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KindRunner Custom Fit Process

Have you checked out yet? If not, WHAT ARE YOU WAITING FOR?!?! They are an amazing online running store with an experience like no other.

One of their many great concepts: Custom Fit Process. As most of you know, if you go into a running store, they will look at your current sneakers and help you find a good sneaker based on your stride and form. Well, does this as well, online and with a phone call.

I absolutely LOVE my sneakers Brooks Pure Connect, I’ve had some great results in them and they fit wonderfully. I wanted to try out the Custom Fit Process to 1: make sure they were the right shoe for me, 2: experience the process itself, as a KindRunner ambassador it is good knowledge to have and 3: discuss trail shoe options. Going through the custom fit process is one of the best decisions I’ve made for my running.

The first steps are to fill out an online questionnaire that asks about your running habits, current shoes, issues, injuries, etc. Then, you attach pictures of the soles of your running shoes so they can examine your wear pattern for stride, pronation, supination, etc. Next step: schedule a time for the phone call.

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I didn’t write on my application, and they didn’t tell Mike when he was given my info and photos, that I am a KindRunner Ambassador. I wanted to experience this as any customer would. Mike called me right at my scheduled time (I LOVE punctuality!), and we got right down to business. He discussed what was on my info sheet and then stated that based on the wear pattern I am pretty much as neutral as they come in runners. I hit midsole on the 4th to 5th metatarsal and turn in to the center, just like one should. That basically, it shows I work on my form. So, yes, FORM IS IMPORTANT!! Overall, I was right, this is a great shoe for me. For running efficiency in this shoe, I am a 9 out of 10. He did discuss with me the Brooks Pure Cadence, as it has more arch support but the same heel drop. He asked why I preferred the low heel drop and when I told him it helps me keep my form by letting me know when I heel strike, he laughed and said, yep, form is important to you. (it is, knocking on wood, I have never had a running injury).

So… with the determination that my street and racing shoes were a good fit and options for me if I wanted more arch support, I asked him about trail shoe options. As I increase my trail running, it is beyond evident that my Connects are not good on the trail. Mike reviewed four different shoes with me and gave me great information as far as weight of the shoe, heel drop, what terrain each is better for and how they fit (snug, narrow, etc). He gave me his thoughts on which ones would be best for the trails I would be running.

Then, he started to tell me about KindRunner and how he started the business. At this point, I let him know I was an Ambassador, he was excited to hear how much I enjoy the company and commented how no one told him that before he called. I am glad… it was nice to learn that they treat all customers the same.

So… now the decision is which trail shoes do I get??


I went with Inov8 and they had a unisex version so I didn’t have to wear pink.

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All in all, I couldn’t be happier with my experience. I have been to several local running stores and definitely feel that I received more in depth information, more dedicated time as the customer, and great feedback on my shoe/running concerns with KindRunner than I ever got in a store.

Well… now it’s your turn. Go check them out, sign up for the Custom Fit Process and experience it yourself. I want to hear how it goes.

Remember… they also offer Confident Runner Pricing if you know which shoes you want and won’t need to worry about exchanging/returning them, Kindness Cash: where you receive $10 for every old pair of shoes you send back for them to re-purpose, and free shipping.

Iron Girl Training Week 2

Another successful week!

Sunday: July 28: I was supposed to head out for a long run Saturday, but thanks to my dog, postponed it a day. I started out later than I wanted, waiting for the hubby to get up and sit with Brinx. So, by the time I headed out, and being totally exhausted, I wasn’t as prepared as I should have been and it was later. The temps weren’t bad but it was humid, and I was in direct sun most of the run. By mile 3.5 I was not feeling well, nauseous and my skin felt tingly. I slowed down, drank some water, but at mile 4, wasn’t feeling better. I turned early to head home and ended the run at mile 4.5. I felt off a good part of the day, so I know I made the right decision.

Monday: July 29: Monday is consistently iBodyFit day, and again, they delivered with an intense workout for New Legs. Lots and lots of side lunges.

Tuesday: July 30: Another swim day!! This week wasn’t as easy, but I still got 15 laps (750 meters) in. Then, I spent about 5 minutes working on my kicks. I am still not comfortable keeping my face in the water, so I need to really focus on this next week versus a certain number of laps.

Wednesday: July 31: This was my most exciting day!! I did a mini-brick workout. My first one! I won’t lie, I was nervous heading in to it, and unsure it would go well. I started with a 1 hour spin class and afterwards, changed into my running sneakers and hit the treadmill. I decided ahead of time to only run for 15 minutes at a slower pace, just to see how my legs felt running after a bike ride. I was able to run 1.5 miles! For the first couple of minutes my legs felt heavy, but overall, they felt great, I could have kept going. I was on a high from this workout the rest of the week!!

Thursday: August 1: Typically, Thursdays are iBodyFit and run days. Early in the afternoon, the winds really picked up, and with all of my eye issues, I am very nervous running in high winds. So, I got my upper body and core workout in and relaxed. Rescheduled the run to Friday!

Friday: August 2: Had a wonderful 4 mile run. I mean wonderful. The entire run felt great, the weather was perfect, my body felt great, my breathing was great, a truly great run.

Saturday: August 3: REST DAY!

Sunday: August 4: Long run day! Another perfect weather day, I headed out for 8 miles. I was much more prepared and the first 4 miles were uphill, but overall, a great run for me. Which then set the tone for a really great day; I went to brunch with my husband, ran a couple errands, than relaxed at home with the dogs and watched football.

Another awesome week of training. I am still amazed at how strong I am becoming and what my body is capable of doing. I love how it surprises me every week. Next up: getting a swim cap… the pool water is not kind to the hair. I thankfully picked up goggles and that made a huge difference.

Iron Girl Training Week 1

Iron Girl Training 7/20-7/27

Well… it wasn’t officially the start of Iron Girl training, but, I got a head start on it all. I must say, I loved week 1 of training! I cannot believe how much stronger I am feeling compared to last year. So… let’s get down to it. What did I accomplish and learn? Well, quite a lot

Saturday: 7/20: Completed a 7 mile trail run with friends. Not the fastest pace, it was super humid in the desert, but the cloud cover kept the sun from becoming an issue. While out there, I chatted with my friend about triathlons. She competes in them regularly, so had some great tips as far as practicing laps, starting early and light with brick workouts, outfits, etc. She is an invaluable resource!!  I tripped over a rock on this run about 4 miles in, scraped up my knee and shin/calf, but was able to finish. It looked worse than it felt. Every time I hit the trails, I love them more. It is such an amazing full body workout

Sunday: 7/21: Not much of anything… ran some errands and enjoyed the day.

Monday: 7/22: An iBodyFit strength workout for 1 hour, a nice combination of upper body and core. Every time I complete my workouts from them, I am AMAZED at my strength!

Tuesday: 7/23: My first time hopping in the pool to swim!! I was nervous, as I cannot remember the last time I swam laps, and know my form isn’t amazing, but, was excited to see where I was at with this training. I decided to swim for 30 minutes. I managed to complete 5 laps (250 meters) without taking a break. Overall, in 30 minutes I completed 15 laps for a total of 750 meters! Tuesdays will be my swim day so the next jump in the pool I will see how many laps I can do without stopping, then practice stroke. I didn’t have goggles for the swim, and that did not feel good in the eyes, so made sure to pick up some goggles!!

Wednesday: 7/24: My favorite SPIN CLASS!! I absolutely love the class (my friend I run with that runs tris, yeah, she teaches this class). Anyway, a great class with hills, sprints, etc. I love that she tries to create the class around how her street rides are. It’s helpful to create that scenario.

Thursday: 7/25: A short 3 mile run in the neighborhood to work on form and breathing. I did my normal 3 mile loop and overall, this was uneventful. A good run and working on my form and breathing was good. Also completed my second iBodyFit strength workout of the week: Bis, Tris and Core. Ow… but a good workout!

Friday: 7/26: My official REST DAY!! I had a great evening with my husband and dogs and even enjoyed some pizza!

Saturday: 7/27: Well, this was supposed to be a long run with my friend, but late Friday night we realized my one dog wasn’t walking right and was in pain. I canceled on the run (and moved it to Sunday) to get my dog to the vet first thing in the morning (he’s okay, slipped a disc in his back) and later in the evening did a short yoga routine to calm my anxiety and get some sleep.

Overall, a pretty solid week of training. I loved EVERY moment of it and look forward to week 2!!

Want to join me? You can… and here is a discount option for you!

Event Website
Registration Site
Discount for readers: $10 off registration only:  Coupon Code: SOLESISTER
Remember to put my name in the referred by section (Angela Wozniak)

A Huge Accomplishment

So, awhile back I decided to finally suck it up and get serious about weight training. The last time I lost weight, I was doing a pretty steady weights routine. Then I got bored and stopped. I stuck mainly with running and was happy. Then I added spin class. Then, I stopped watching what I ate… and well, we know where that leads.

A little while ago I did a review of iBodyFit and fell in love with it. I also really loved Franklin’s approach. After the review, I went back to my status quo… go figure. Then, one day, I said, enough is enough and emailed him.

After talking with him I decided to sign up for the online personal training. We discussed my goals long term and set some great short term goals. Then, we got started. I won’t lie, I almost cried during the first workout… it was intense, but I refused to quit. (this may one day be my undoing). When I was approached about competing in the Iron Girl, he was a great voice of reason and willing to tweak (again) my training plan so that I could do it.

I absolutely love that he took all my already lofty goals and created a plan that worked with them without me overtraining. Every workout is different and challenging in it’s own way. I am slowly starting to see some biceps peek out and feeling stronger. Shh, don’t tell him, but I actually look forward to the workouts!!

Anyway… my accomplishment… one of my goals was to complete all scheduled workouts. As of TODAY I completed 30 days of not bailing on a workout! Progress!!

I am so happy I made this decision… stay tuned and watch as my awesome transformation takes place!!

*Although this is a review (of sorts) of, I was not compensated in any way for this review, just sharing my experiences with a service purchased.

Spartan Race Giveaway Winner

Congratulations to… Ali Bazor!!

Thank you to everyone who entered and remember, there is also the discount code for 15% off with this LINK!

My Secret Is…

I’ve had a secret for about a week now… and man has it been killing me!! Okay, a few people knew, but I kept it off social media and the blog which was a feat in itself.

As you all know, I am running 13 half marathons this year. I have 6 done and #7 is July 13th. I have been training for this and working hard to complete this goal. I started working with a trainer at to help with my strength training as well. Through all of this, I was still searching for something that really sparked my interest. I love running, I conquer obstacle course races and enjoy cycling. Oddly, trying to improve my run times wasn’t a top priority. I am happy just running, for me, I do not need to run faster.


At just that moment, the answer showed up in my inbox. Iron Girl contacted me asking me to compete in the upcoming Iron Girl event at Lake Las Vegas and write about my experiences. My first reactions: WHAT?! I am not a triathlete; I’m in no shape to do this; it could be fun; what about my halfs?; I think I am crazy. So, I replied asking for time to think it over and discuss with my trainer. We have learned that I love to say yes and pile things on my plate, and go until I collapse. I am working on that behavior.

So… I discussed with my husband, my trainer, myself. A lot. Everyone (sometimes even myself) believes I can do this physically. Everything I have read says you don’t have to be great at all 3 events, so, we already know swimming is my weak spot to address. My trainer and I discussed how to merge Tri training with my current training and not lose my long runs. All the pieces were lining up and while this made me happy, it also made me nervous. Was this really going to happen? Was I going to agree to compete in a TRIATHLON?! When I mentioned to my husband I thought I was crazy, his response was “I’m not qualified to answer that”. Thanks, I think, for that vote of confidence.

And, on Tuesday… this happened:


You read that right. I am officially an Iron Girl in training! I will be completing the Iron Girl Sprint Triathlon October 26, 2013 at Lake Las Vegas. WHAT?!?!?! I won’t lie. Hitting the REGISTER button caused a slight panic attack, more of a panic attack than registering for my first half marathon. My mind is thinking of anything and everything I might need to do, what I will need, etc. I need to remember to take a deep breath and take it one day at a time. ONE DAY AT A TIME.


I will be blogging my journey to my first Tri, my training, my thoughts, fears and excitement. I will set up a tab to post all of those stories so it is easier to follow the Tri Journey.

Want to join me? You can register for this event or any Iron Girl event HERE. Be sure to put my name Angela Wozniak in the referred by box and use this coupon code: SOLESISTER for $10 off.

Well, there you have it! My big secret is out and I AM EXCITED (and a little terrified)!!!!!!!!!!!!!!!! Have you done a Tri? Any advice for this newbie?

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Spartan Race Giveaway

Hello readers!! Are you a fan of Obstacle Course Racing? Interested in challenging yourself to an event that will push your limits with the obstacles and distance?

I am sure you have all heard of the Spartan Race. This is definitely on my list for the next time it is in Las Vegas! Check out this video:

Here are some other great pics as well. Who else is excited about this??

I have great news!! Spartan Race has given me ONE free entry into a Spartan Race to give away to my readers!! On top of that, I have a special link and discount code for everyone. If you would like to register with a 15% discount, please CLICK HERE.

Good luck!!

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Vitacost Giveaway

Have you shopped at Vitacost yet? If not, what are you waiting for? They have great low prices on everything you need from supplements to essential oils to grocery items to gluten-free… They even offer 10% off for items you set up a Set & Save order for. Or, sign up with a friend and through their refer a friend program: Want to sign up with Refer A Friend?

Below is a chance to win a gift card for Vitacost to get you started on your shopping spree!

Contest runs from 7/1 12:00 AM EST – 7/14 12:00 EST


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