Brave Enough to Rest: Heart Rate Zone Training and Lessons from a Bruised Foot

Let’s talk about one of the hardest parts of Ironman 70.3 training—and no, it’s not the running, cycling, or swimming.

It’s the rest day.

Yep. You read that right.

Day 5: When Rest Feels Harder Than the Workout

When you’re on a comeback journey—when you’re fired up, finally in motion, and starting to feel like the version of yourself you’ve been missing—rest can feel like a betrayal. It can feel like you’re losing progress, like you’re not doing “enough.”

But here’s the leadership lesson hiding in plain sight: rest is still action.

It’s strategic. It’s intentional. It’s where growth takes root.

And it took everything in me to honor the plan and take the damn rest day.

But I did it.

And I’m proud of it.

Day 6: Turning “Run” into a Four-Letter Word

Day 6 was scheduled as an endurance run—one hour on the move. But between a still-bruised foot (yes, I still haven’t called the podiatrist 🙈) and a reminder from my coaching video, I made a decision: This wasn’t going to be about pace or mileage.

Instead, it became a lesson in heart rate zone training—a slower, smarter, more sustainable approach to endurance performance.

Note to self (and to you): Heart rate zones and I didn’t start as friends. Earlier this week, my heart rate shot up during even mild efforts. It was frustrating. Humbling.

But today, I embraced it.

I walked.

I stayed in zone.

I followed the plan.

And that counts. In fact, that’s exactly what success looked like today.

What Success Really Looks Like

We live in a world that worships hustle, speed, and loud wins. But the truth? Success is quiet sometimes. It looks like restraint. Recovery. A slow walk instead of a sprint.

It looks like redefining the goal without abandoning it.

So here’s your permission slip, friend:

1. Take the rest day when your body needs it.
2. Adjust the plan when your foot is bruised or your soul is tired.
3. Stay in the heart rate zone—and trust that it’s still moving you forward.

Drop the ego.

Remember the long game.

Pull out your brave, badass self and keep going—one step at a time.

Thanks for being on this journey with me.

If you’re training for something big—be it a race, a role, or a reinvention—know that I see you. And you’re doing better than you think.

#BeBraveBeBadass

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