Goals: They're your ETA. Get Going.

I don't know many Endurance athletes who don't have goals. I've been even trying to fathom how you even go about training for an Endurance event without them? In my opinion nearly impossible. Goals are dreams with deadlines. More than that they're your ETA.

Signing up for a race counts. Completing an interval run and holding 2-3sec splits is a goal. The nutrition plan, yup that's one too. Especially when you list it our for every mile. All the way down to the setting of the alarm clock for 4am the night before the big day is a tangible goal. The goal being it goes off in time :)

Personally, I look at goals as my ETA - estimated time of arrival...

A. the result or achievement toward which EFFORT is directed; aim. Every goal takes effort. Whether its shitty or consistent there's some sort of effort directed at the intention. The degree of your effort demonstrates the positive or negative results of the day. Not to it's entirety, but probably close to the 98% achievement threshold. Endurance events require effort in training, nutrition, and in being honest with yourself. The stronger the effort the faster you get to that goal. 

B. the TERMINAL point in a race. Crossing the finish line determines the success of the goal. With any goal we set there has to be some sort of measure-ability. For some, just finishing a half marathon is the terminal point, for others getting under a 4-hour marathon is the mark. Terminal means "the deciding" point. This point decides if you've arrived at your goal or your back to the training schedule.

 C.the ACT of throwing, carrying, kicking, driving, etc., a ball or puck into such an area or object. I am almost positive that for the very best of goals that I've achieved I was kicking and driving to meet that mark. If you want something as bad as you want to breathe you will be successful. Goals require ACTION. They require sacrifice. The more you're willing to sacrifice the quicker you'll arrive.

Goals are your ETA. Greater the Effort along with Terminal feedback and your amount of action determine how quickly you'll reach your goals. Get going... 

Run Education Sidebar

Ever wonder what to tell people about Running Mechanics? Could you answer someone off the street if they asked you how to run? For the most part every other movement is treated as a skill. Why not running too people? 

Most Recent Race Experience

Oh the Turkey Trot, Thanksgiving tradition. Last year I was unable to race due to a stress fracture, but this year coming off Ironman I am feeling closer and closer to full potential. Not only is running the Turkey Trot Tradition, but so is finishing in 2nd Overall! This year was quite unique because I lost this race by literally 1second. Yes 1second photo finish kind of stuff. Unreal. 

Race: Hilton Head Island Turkey Trot 

Day: 11.22.2012 8am Start 

Time: 36:29 (Pace 5:55) 

1st Overall: 36:28

I am taking this one and learning from it because as a CFE athlete I shouldn't lose by a second. The fact of the matter is the 22year old Bates College (in Maine) Runner had me on this day. The HHI Turkey Trot finishes with all the 5K runners and there also happens to be a hard right into the finish line (about 150m to the line). I should have gotten on the inside edge  or even surged earlier. The legs just didn't seem to have it. All and all though who can be ungrateful for a 2nd overall finish? and to be healthy? Not this guy. 

Best race experience - had to be seeing one of my Hilton Head Health guys I have been training complete his first 5K running the whole entire way. I've been pushing Michael hard the last 4weeks and I truly think he's surprised himself with how much he's been able to do and how quickly he's improved. Straight up CrossFit style training coupled with a bunch of Fitness Classes and healthy eating this guy ended up finishing under 40minutes too!! Goes back to the ETA. Michaels effort and actions led to the terminal result on Thanksgiving Day.

Book Review: Power Speed ENDURANCE

I couldn't have been more pumped when I found Power Speed Endurance in my mailbox last week. I've quickly read thru the book front to back and would recommend it to all Endurance athletes, coaches and those in the Endurance community. Its for someone who is open to new perspective. In the past, I've struggled with Triathlon Training or Marathon Training type books because they sometimes take it over the top, get too wordy and are boring. One example of a book of that sort was the "Triathletes Bible" (I think there's like 20 editions now or something) Anyways, I found myself quite overwhelmed. Power Speed Endurance is a heck of a lot different. In a good way.

Power Speed Endurance not only takes a completely different approach on Endurance training, but the books lays it out where it should flat out make sense to the every triathlete. The book is backed up by science and focuses on strength and conditioning as and the skill within the sports. CrossFit Endurance is sometimes quite difficult to explain to the typical LSD Endurance athlete, but this book simplifies it.The book is setup focusing on all sections of SKILL which include running, cycling, swimming, strength and conditioning and mobility. The mobility section is gold. I think it will blow the minds of people who aren't currently using bands, lacrosse balls or PVC rollers. Most athletes.

In the Endurance community skill is often overlooked so I was pumped to see that it was the heart of the focus in this book! The end of book breaks down valuable nutrition protocols and then finishes with the implementation of CrossFit Endurance training. So what did I like most?

Obviously I am into this stuff. I knew most of the material before reading. I mean this is the way I train, teach and program, but this book is now my number one go to resource. What I like most is now I have a tangible resource for training. I've gathered new ideas for team workouts and for my personal triathlon training. I didn't have a huge knowledge of swim technique, but Chris Michelmore's description in the book helps a ton. How can you argue with a book that within each section has an expert leading the discussion? This is a MUST for any Endurance coach because the case studies will help reinforce target training with your athletes.

That said, it's time for you to pull the trigger on a purchase. The pictures, descriptions of skill, drills, workouts and information provided is absolutely invaluable. You'll learn a lot and understand why this method of training truly works. If these posts regarding my training and all the Team Less Miles More CrossFit  PRs aren't enough to convince you then this book will do the trick!

Like anything in life it's all about TESTING. If you've been debating taking the plunge, now you've got no excuses, Power Speed Endurance is on the market ... GO TEST!!

Sav Rock N Roll: Start a Team!

This past weekend marked two big milestones for CFHH Endurance "Less Miles, More CrossFit" First off, our team had our third "A" race of its existence (the best ever) and second of all it marked the one year anniversary of our initiation as the first CFE team in South Carolina. How cool right? Time will always go by faster than you think. Not telling you anything you don't already know...

Running a CrossFit Endurance Team is no easy task, especially if you want to do it right. What I do know about it is that it takes three things:
1) People - coaches, athletes and supporters
2) Organization - by the coaches
3) Dedication - from all of the above

People
Let's break it down...

Coaches
CFHH is blessed with a head coach who has a vision. He allows his coaches and members to run with their ideas and more importantly their GOALS. If you want to create a beast of a specialty program this where you start. Find a head coach who has vision. After that it takes a couple of coaches who have passion for a new program. Both Sarah Drilling and I have passion for our athletes. We have a sincere draw to the programming and how its changed our perspective on Endurance training. It makes sense to us. In order to change perspective in others you must first be passionate about it yourself. People feed off that stuff!

Athletes

CFHH- Endurance could not have started without the first followers. It's like one of my favorite Ted Talk "How to Create a Movement" Check it out...

People are excited when you're excited. They match and pick up what you put down. The early adoption of athletes becoming consistent with your programming is key. You wanting to be there and showing an interest in them is important. All you need is that first follower to make an endurance team flourish. After that, the rest takes care of itself. 

Supporters
These are the folks that really put you on the map. The athletes in the gym who aren't on the team; however they always ask you how the last team race went. People in your box won't see your Endurance Program as "real" unless the coaches and other athletes support the movement. At the Savannah Rock N Roll this weekend, we had over 15 athletes in attendance just for support! This one guy whose been struggling with shin splints so pumped to see his teammates run took the time to come down, woke up at 5am, took the ferry, carried all our CFHH-E custom jackets and waited at the finish line. When you have support like that around you then you're clicking... Oh an let's not forget about the Coach in our gym that at MAXIMUM runs 400meters. Ya he was there. Open arms with a few beers for the team right after. Awesome support!

Organization

When we first started this gig Coach Craig said no matter what it has to be organized. I agreed and was surprised that he didn't know that organization was my middle name. Here are the steps you need to take when first starting a team (I won't give away all the secrets just yet):

1) Pick a single consistent class time. You should meet 3 days per week maximum (to start). What you need to do is draw the athletes together. We started out with two separate class times and in the beginning only having 2-3 athletes at each class wasn't building the team. Keep it simple. 1 Short Interval Class, 1 Long Interval and then your Tempo or TT class on the weekend.Centralize it.
2) Set up a group email list. Not many will respond to your emails, but people don't start to pay attention or become consistent unless they see you being consistent. When it comes to endurance there are always updates. If you can't find any makem up or just say hello to your team!! You could always email them to buy the newest book, Power, Speed, Endurance by BMACK.
3) Buy group singlets for your runners. Yes if you have a CFE team, shirts are recommended. Make them unique and sharp. Design them with your Box logo and then add in some CFE tidbits. This is not only good promotion for your box, but it will make your team look badass.
4) Plan out "A" Races. I don't mean perodize your programming towards a race. What I mean is pick an important race to gear your athletes focus. Plan from the CFE page and adjust based off your athletes goals and progression. Always remind them CrossFit is the base. Have them attend "B" Races to test their training. Goals are dreams with deadlines.

5) Establish all athlete benchmarks. People like to know when they are improving. When they PR you feel like you're PRing. That's half the reason why people show up to CrossFit. They want to PR. Let them know when they do. Acknowledge recent PRs in your weekly email updates.Create an athlete PR board SPECIFIC for Endurance.


Dedication

“Dedication is not what others expect of you, it is what you can give to others.” It goes back to passion. Do you really want to run a CFE Team? Are you willing to pace an entire marathon with one of your athletes? Will you be there 3 days a week no questions asked? Will you give up some sleep to plan out the workouts for the next week? 

Over the course of this year, I have found the coaches, athletes, and supporters to be nothing but dedicated. Every single one of our athletes roots on the runner next to them. We had a newcomer just this morning feel the comraderie that the CFHH-Endurance team provides. Its awesome. That's CrossFit Hilton Head style.

What I've also found is that the athletes who follow the programming to the "T" do nothing, but PR and progress. Training and coaching, all it takes is dedication and hard work. We learn the skills if we work hard at them. Nothing we do not know. All I am saying is make sure its there. In your coaches first, athletes second and finish with the supporters...

Savannah Rock N Roll Half and Full Marathon RECAP:

Incredible day. Had about 16 athletes lace up for the race. Tried to place down all the results, but let's just say half the group PRd and the other half completed their first half or full marathon!!

Marathon 
Mike C - Sub 3:05 Finish
David N - 1st Full! 
Lynn N - 4:00:50 1st Full!
Kate N - 3:59:18  1st Full!
Ed R- rough day, but finished strong!
 
Half Marathon
Ashley C - 2:10 - Roughly 19min PR
Kaitlen G - 1:58 - 10min PR
Brianna - 1st HALF! 
Ashley R - 1st HALF!
Anne L - 1st HALF!
Tara C - 1st Half!
Lizzie - 1st HalF!
Jason S -  1:34 - 4 1/2minute PR (by the way he rolled his ankle 3days prior and still PRd)
J Ford - 1:23:27 22nd Overall- 5min off PR
(I did only 2 run specific workouts since Ironman. Shows you that you don't lose that much. Its a power thing gang)

All I am saying with this post is that tt's pretty cool to have an Endurance team. What are you waiting for? They'll allow you to learn a lot about yourself and how cool is it when athletes trust the programming and cross the line with flying colors!!

Turning Points

A lot of the time we try to convince ourselves of things. We try to either make an excuse or justify our actions and decisions. Its really easy to tell yourself that everything is "okay." I mean come on we do it on a regular basis in training and in life am I right? In both realms I'd advise you not too; wish I could only take my own advice...

There comes a turning point in everyone's training when they look for a better way. The athlete finally get sick and tired of being injured, chronically fatigued or the "time" factor in their life will simply no longer allow for their old training protocol.

I am receiving a lot of inquiries from interested endurance athletes trying to make the switch from traditional endurance training to CrossFit Endurance and the same questions keep coming up. Mostly in the realm of volume. How much is needed?

First off - ditch the 20+ mile training run for your marathon. Costs far out way the benefits on that one. CFE is not anti-volume, it's about the timing of it and what you can handle.

Starting out? 3 WODs per week while adding 2 CFE sport specific workouts. If you haven't been crossfitting make sure you develop your base first. This is never a better time to get yourself on tape. Clear the technique while gradually testing it against intensity.

Do I have to give up my morning 3-5mile run? Guys, let's face it you're not going to do that right away. Turning completely to CFE takes time. Keep that, but take off a couple days for your CFE sport stuff. Once you feel more confident and see the results in your PRs then you can decide what to do...

Are you open to change? Sometimes the timing just isn't right. We get to decisions in our training where we say "I am going to completely back it off for a month, focus on THIS aspect and then jump into races" The question comes do you stick to the intention? I wrote in my training journal no running for 30days after Ironman for recovery purposes. Made it 34days. The fact is I was ready. Flip the coin and I have completely bailed on a decision...

Go with your gut ... Will it really benefit you to go run 8miles when you crushed a 20minute AMRAP this morning and your legs still feel like rubber? We have to make decisions every day with our training. Don't be biased. Don't make the decision because you enjoy working out more or that you felt like the the morning "Wasn't enough"

The last two months I have been faced with more turning points than I can count. Not just in training, but in life. Our brains are good at the functional tasks. Pedaling the bike and pressing the weight overhead is easy, but backing off your training because you're fatigued is a whole other task. An emotional one. Emotions play the biggest role in our decisions. We can't let them in training. The toughest part about emotions is that nobody ever has complete control and if they say they do that's a complete lie. Remember that switching to the "CrossFit Endurance Lifestyle" is foreign to you. It won't be easy. You will be emotional.

I'm not one to talk. I still find myself wanting to go out and "just run" and that's okay. All we need to understand is that in life and training there are critical workouts and decisions. There is a foundation. We wont always hit every workout the strongest or always make the right decision, but we have to remember to just run at times.

When you recognize its something you're doing to hold yourself back you can accept it and move on. You allow yourself to move on. It's your responsibility to figure it out. Dragging others into your problems or indecisiveness isn't very much fun and isn't fair. Take calculate steps in your transition. Emotions will be there. Admit it...

Last Race Performance 

Hilton Head Bridge Run 5K and 10K
Date: October 22nd, 2012 
Time: 37:08
Place: 3rd Overall Male

Notables - 5 out 5 CrossFit Hilton Head Endurance athletes picked up a medal at this one! Athlete Lynn happened to PR her 5K again (23:09) and picked up 2nd Overall for the Females. Evidence typically answers the questions about our training.

My biggest TURNING POINT to date. Check out a special video my best friend made me... 

Lead Your Life

The era we live in belongs to people who believe in themselves, but are focused on the needs of others. And those people have three things in common:

1) They learn every day
2) They have the courage to live their dreams
3) They build trust in others

By doing this they lead a life that is fulfilling, interesting and fun.
-Jeffrey Immelt, chairman and CEO for General Electric.

 

I love reading. Wish I had the time and discipline to do it more often, especially during the week. If you walk into my condo you'll see a book shelf filled with nutrition, running, and triathlon books, but also a good many self-improvement books.  These are the ones that really give me a high. They allow me perspective on how I can do better. Be better. The fact is we only get one shot at this thing called life so why not go all in? Why not become our best selves?

September 2012 and up until today will go down in the books as the most mentally exhausting month of my life. Many endurance athletes talk about this, "Post-race Blues Syndrome." PBS (we'll abbreviate) is a diagnosis where athletes tend to feel down and out after preparing so long for the "A Race" that when the day is all said and done they don't know what to do with themselves after. It can sometimes throw many athletes close to a state of depression.

Now I was in no means depressed, but I think PBS had an impact on my thoughts, decision making, and actions this month. I am a very impulsive guy, and those who know me understand my excitement level at times and how quickly it gets fostered. What I do know about myself is that I do believe in me. I do believe in what I do every single day. And I know that the 3 things Jeffrey Immelt speaks about are inside me more than ever ...

1. I learned that I need to be more decisive. Trust MY instinct. The gut feeling. In a way, I can't let every voice impact me. I need to make the final decision. I need to see all angles before deciding. I need make sure all decisions are closely inline with the dream. Training analogy? Listen to your body. Every approach should be different than the guy next to you because you're different. The more decisive you get with your training and the more you focus on all angles the better off you'll be.

2. I renewed my courage to tackle many opportunities. The ones that I truly want. Hard work creates opportunities, but it takes courage to follow those opportunities. My dream is to help people. To keep helping people. To show them that becoming the best versions of them is the only choice. Training analogy? Have courage to go after that distance that seems impossible. Don't let anything stand in your way. Be confident that your mindset is the biggest predictor of you crossing that finish line. It takes a lot of courage to even step up to that line.

3. What's interesting about this one is that if you don't follow the first two you can't build trust in others. The only way to build trust in the people around you is to learn from your mistakes. Take notice of the areas you can improve. What you can do differently. You must also follow your dreams because people who don't have that type of courage aren't very trustworthy. They don't do things for the right reasons. They may even lie to achieve certain things in their life. The best way to build trust is to: 1. Show people you are learning 2. Prove with your actions that you have learned and continue to learn 3. That you're following your dreams. The purpose for you being here on this planet. That's how you build trust in others ...

By taking a step back this stretch, I feel like I am back to leading a life that is fulfilling, interesting and fun ... how about you?

LAST RACE:
10/6/2012
Beaufort Shrimp 5K Run
Time: 18:24
Place: 2nd Overall

Report - 2nd run since Ironman Louisville. Yes I said 2nd time running since 8/26/12. I am still about 80% with a little knee tendonitis lingering around my left knee. (Mainly because I am not doing enough SMR). It's exciting to be back though. I have switched my focus back on the run in hopes of PRing the marathon and getting back to Boston in 2014 for redemption. Our Endurance athletes are looking good and are primed for our "A" Race in Savannah now only 20 days away!!!

Athlete Shout Out - Lynn N hit another 5K PR at this race. The funny thing is that the course was 3.18 clocked on my GPS and had a bridge in the middle of it. Obviously her PR is a little bit faster based off how slow the course was.
Congratulations Lynn!

I am so excited for her to cross the Savannah Rock N Roll MARATHON finish line in a few short weeks...

Training with Integrity

I always question what separates people from one another, how are we different? I've come to the conclusion that it has a lot to do with Integrity. As a coach you can quickly pick up on the athlete's who have it and this is one of the factors that makes CrossFit Hilton Head a special place. We don't have athletes who fail to hit their range of motion on purpose, and we certainly don't have athletes counting repetitions that they miss. Id go as far to say that people train the same way they lead their lives.

I just started a new cycle of training strictly CrossFit Endurance Strength and Conditioning. In past training cycles, I've utilized the regular CrossFit classes programmed by CFHH so this time around I've decided to see if following the CFE strength and conditioning makes a difference. It's exciting, but I know it's going to take a lot of integrity on my part. Where I'm headed here is that there are many attributes about an athlete who trains with integrity. No just calling out your misses, but training with integrity means...

1) Never having a "One way or the Highway" mentality 
- There is a wealth of information and resources out there. No one protocol is always the only way. 
2) Being willing to test and refine
- Be pen to new training protocols and taking time off. Look back at the training journals thats what they're there for. 
3) Knowing when to go back to the TECHNIQUE 
- I've been experiencing injuries that shouldn't be happening, Big five crap (knee tendonitis, foot inflammation) that is clearly a deviation from the technique standard and/or my strength.
4) Knowing how to sacrifice one area of your fitness for awhile to get stronger in the other 
-  I constantly want to work on the conditioning when CLEARLY, I need to get stronger. Endurance athletes forget that strength and power will lead to speed and endurance. It's easier to type this than convince myself to dial in on the strength. (this is a big one for me).


















5) Waking up when others are sleeping
- Are you willing to get up early and put in the extra time? How good do you really want to be? What are you willing to do to get there? No one decides this one, but you.
6) Rooting on the athlete next to you 
- Whether its the guy who constantly kicks your ass on the 400m repeats or the dude that hasn't quite got his kipping pull-up going, you cheerlead all the same...
7) Planning, preparing and proceeding
- Integrity isn't given its planned daily. Looking at your training journal, what can I tweak? What's my week look like?  What do I need to do to make these workouts possible?
8) Remaining fearless and managing elements
- Training and life is about believing. I have no patience for the person who doubts constantly doubts themselves. We all exhibit moments of self-doubt, but having integrity also means you believe. You trust that your capable. At the simplest you see the good in things, you see life's potential...

That's integrity...


Less Miles, More CrossFit TEAM NEWS

Saturday Skill Work 


This week I was seeing a few of our athletes get into too much of hip-flexor, knee raise action on a few of the drills so decided to show the glaring difference between an improper pull phase (hip-flexor and quads) and the correct lifting of the foot (hamstrings). We've got to start utilizing those hamstrings for long term success gang!

Last Week's Endurance WODs

Tuesday 9/11 - Run: 4 x 800m; hold splits within 3-5 seconds; rest 2 min

Thursday 9/13 - Run: 8 x 300m, rest 2min, hold splits 2-3 secs 

Saturday 9/15 - Run: 10mile TT 

Team is progressing nicely. Had the opportunity to bike the 10mile TT with the athletes this week and they all stayed pretty strong and consistent. Mentally the 10miles didn't seem to phase anyone. We've got a handful of athletes ahead of their previous TT paces therefore I have no doubt Savannah Rock N Roll A race will provide some new PRs. 

We've got the 3rd Annual Devin's Dash coming up next weekend get psyched. For those who have never heard of it, CFHH completes a WOD in Memory of Gregory "Devin" Sheaffer within a local 5K race called Devin's Dash. Workout goes a little like this: 

For time: 50 Push Ups - 1mile Run - 50 Pistols - 1mile run 50 - Burpees - 1mile run 

Your warm up is below!

The FIRST Ironman Experience

"Jeffrey Ford ... You are ... an Ironman." Potentially 4 of the greatest words a triathlete will ever hear. It still doesn't seem real. Did I really continuously move and hang aerobic for 11 1/2 hours?

Two weeks later, I'm back at the box and it still has sunk in. However, It's getting there as CFHH athletes and friends continue to come up to me and say that's incredible what you did. I get the: "How in the world can you do that?" and the "11 1/2 are you for real?" The best part about all this is that this wasn't another Boston. I left it all out there. I felt strong the entire way. I trained CFE to the core and compared to how the other athletes at Ironman Louisville looked out on the course. I was strong.


I've done plenty of marathons and shorter distance triathlons even a half Ironman, but the euphoria that goes along with a full Ironman event is completely different. I was in my head all day long and when I think about WHY I looked so different compared to everyone else is #1 - My Mental Preparation, #2 - My Training and #3 - The Support and Motivation I had behind.

Let's talk mental game out there. What did I think about? I literally focused on my next move all day. I asked the critical questions. Am I drinking enough water? Is it time to eat again? Oh man I'm fading, time for some Salt Stick. I give myself credit for the Focus on 8-26-2012. In the water, I thought about what needed to be done at transition, on the bike I walked thru the steps I'd take when I finally off and during the run I looked at the Carnage (and I mean Carnage, you can see a little on the right) around me and said "I feel good, I feel strong, damn do I look strong compared to these guys!" What mental aspects led me to a successful race?

1) Stayed in the moment  - Just like a Chipper WOD, I didn't think about the run until I got to the run. I thought about action steps. 300-400 calories this hour? 40ounces of water? 2-3 salt stick?

2) Trusted my training - Yeah most of these guys around me had weeks of 5miles swimming, 150+ miles on the bike and 40+ on the run, but was I worried? If you're not confident in your training its going to be a really long day. For example, when I got off the bike and came hauling out of transition there were athletes already walking the first mile. Really? Oh shit its going to be a long day. One of two things happened. They screwed up the nutrition or most likely got in their own WAY. Doubted themselves. Let the pain get to them.

3) This isn't tougher than 3x5K Repeats - I reminded myself of the work I've put in. The WODs that have absolutely LIT me up. The only tough day is the one you think is tough. I literally hadn't been running for 3+ weeks prior to Ironman due to Inflammation in my foot and during the marathon portion I didn't walk a single time, but to tie my shoe once. 

As you read in my last post, I stuck to the CFE game plan. About 4 S&C WODs and 4-6 Sport Specific workouts, sprinkling in many races and a FEW longer LSD workouts for mental and nutritional purposes. So how did my less than an hour, less than 30minute workouts, heck 15minute workouts prepare me for an 11 and 1/2 hour day??

1) Going Anaerobic prepares you for the suffering - Once you get to a certain fitness level it's easy to stay AEROBIC. It purely becomes a pacing and mental thing at that point. Everyday at CFHH I'm humbled. Whether it's hard "TOSH" 200m-400m-600m interval set or less than 10min AMRAP, I got anaerobic. My heart was used to working way harder. Staying aerobic was easy.

2) My body wasn't beat up going in - Its hilarious you show up to Ironman events and people are headed out for 40mile bike rides the day before the race. Crushing hour workouts right before they go 140.6 miles. It's taken me a while to get away from the "More is better mentality" BUT what I've learned from CFE and Coach Craig is that it's about QUALITY not QUANTITY. I believe that once I figure this all out that will be the day I qualify for Kona. I followed the CFE taper, let my body rest and did the best job I could during training not to push it when my body wasn't there.

3) Strength prevails... I can truly attest that the ONLY way I can improve on my time will be to get stronger. It was clearly not a CARDIOVASCULAR thing out there. People asking me weren't you out of breath? Its not about that in the least. Your legs feel like logs coming off the bike. On the run, all I focused on was good posture and ACTIVE pulls. You ask anyone out there that day how I looked and the they'd tell you the mid-line stability was there. It was my legs. Once those get STRONGER its on.

The last subject I want to touch on when it comes to my Ironman experience is the support I had and the motivation that got me to the finish line. I am still blown away by the CFHH team, Hilton Head Health guests and my friends and family. I truly believe I had to be the most tracked athlete out there on Sunday. I came back home and everyone expressed how inspired they were. "I saw your splits," or "Our whole family was following you," Like really, me? I think we almost don't fathom sometimes how many people have our backs...

You have so much time to think about things on the course. Your supports provide the motivation to keep going. The reasons for not stopping...

1) CFHH - Thank You. Craig your blog post about me, words of wisdom, and phone call before the race had me mentally ready to go. Athletes, the Ironman Mask is a Treasure. I will always have it on my wall. I say it every day that what we have at CrossFit Hilton Head is special. Unique and frankly fucking AWESOME. You guys allow me the opportunity become better every day.

2) Hilton Head Health Guests - Really you flew in for this thing? Speechless. One of our guest's rerouted his flight to come and watch on race day. For you guys it was an Ironman day too, up at 4am no sleep, hardly eating, on your feet all day! I don't think I truly realized how deep my roots have run. You  all inspire me to be better. To push further. What I found out over the course of the weekend is that you guys support me as much as I support you. Every single one of you crossed my mind out there on the bike. I mean you made shirts with my face on it! Oh and the flag? At mile 24 on the run, its all I could think about. Thank you.

3) Friends, Family, CFE - AHHmazing. On On Tri for helping me get the bike setup. Taking the time to go through changing a flat . Doug from CFE for providing the last minute advice and feedback during training. Friends, Family for believing and trusting. It was possible. Thank you.

As you can tell, Ironman Louisville came down to three things: mental confidence, trust in my training and the motivational supports behind me.

Here are the results: 
Overall -  315/2600
Age Group - 16/103
Swim - 1:14:26
Bike - 6:08:20
Run - 4:06:27
Total - 11:38:29

What am I proud of? 
Swim - how calm, controlled and collected my mind stayed throughout.  
Bike - I stuck to my intentions and nutrition. 18 - 19mph average is what I had on this given day. Stayed within myself and saved some for the run.
Run - Ran the ENTIRE distance. I didn't even walk the aid stations. Kept a consistent pace and pushed the last mile strong into the finish. I know I can do it faster next time.

For next time? 

• I'm going back to the TECHNIQUE. Clearly, my right foot had inflammation because of a technique flaw. The response I received three weeks out had to have something to do with it. I know I am night and day from where I was, but 6 weeks of run technique progression is never a bad thing to go back to.
• Get my BUTT ON THE BIKE. I've got to train my goats. Based off this round of training, I know I could have put more effort in here. Yes, I've only been on a bike for about a year, but 2-3 sport specific will be necessary to improve. 
• Improve STRENGTH first. Time to ease up on the conditioning. If I am going to qualify for Kona, I've got to get my legs stronger. Next time I get off that bike it will be a different story.  
• RE-TEST the nutrition. It went quite well this time, but it could be better. I need to find the sweet spot where my stomach feels better. Post-race it was rough. Body wasn't used to the crap I had put into it. 3Fuel was good. Larabars worked out well. Coke?

Anyways, this is quite the long post for a what was obviously a long day. To be quite honest it went by rather fast. I am excited for the next one. Mentally ready to get back to training, evolving and getting stronger. How's the recovery been? I did a regular WOD 4days after the race. This week was normal training, 4WODs 2 Swims, 1 Bike. No complaints. How's the other Ironman doing out there?

Remember, all you have to do is believe...