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Doing What you Love

Recently, I watched one of the most influential Tedx Talks to which you can find at the bottom of this post. It hit me like a ton of bricks. I am doing exactly what this guy Scott Dinsmore expressed. What was ironic is that he even referenced my name "Jeff" as an example to look to others who are doing inspiring things. That will help you.

I find this video to be important for two overarching reasons. Number one, he mentioned why people don't follow their passion or stay in a scripted life. Secondly, he expressed the huge impact that the people and surroundings around us make. He literally open the doors to possibility in this talk. "Everything was impossible until someone did it." Start applying this to your training...

Don't tell yourself you can't do something. Whatever finish line or time related goal you have for your next endurance event make sure to believe it. Confidence goes a long way. Know what you're capable of and hit that time. Cross that line.

Don't believe what other people tell you. Too often, people buy into what others say. "You can't do that, You won't."This is hidden factor number two that stalls training progress. When push comes to shove preparation and consistency will determine outcome. This point feeds right into his last comment.

"You choose who to put in your corner." Whether its the CFE Staff, CFHH Coaches, Lindsay or my athletes there are a lot of people around me that make me better. I am able to learn from them. I am able to capture those experiences that are needed to grow. I believe that this is the biggest factor that allows me to follow my passion. Let me rephrase this this. These are the people who literally got me to the work that I cannot not do.

At the end of the day, Scott makes the strongest point of all; "You have 100% control of what you go after. Most things are totally in our hands." I absolutely agree and this is where I start with new athletes as we work together on developing their initial training vision. I want to know their motivation. I need to know there strengths as well as their challenges. Once we identify where the athlete wants to be, it's all about setting up a strategic action plan and going after it. Coaches Job. Athlete executes. I find that identifying the things that athletes have 100% control over puts the ball in their court. It's always about behaviors verses outcomes. What's also important is setting up 3month goals or race related intentions. Targets are in between the outcomes so we know we're on track. Together we identify the end result. The stuff before it is really what matters.

Anwyays, watch the video and let me know what you think. Training is like life for guys like me so that's where I tend to apply things. I'm sure you can take something inspiring from it. Thank you Scott.

"Taking jobs to building your resume is like saving sex for old age" 

USAT meets CFE

What a weekend. It felt as if I was in a whole new world. Before I even get started, I want everyone to know that the purpose of this weekend was an opportunity for me to learn and hear a different perspective. This how we grow. I want to be a very solid coach and attending this certification seminar is so that I can understand every training protocol.

So what did I do this past weekend? I attended the USAT Level one coaches certification seminar, it was quite eye opening. Eye opening in a way that I realized this is what being a coach is all about. I was listening and learning, yet deciphering what was presented to me. I knew the perspective from the top USAT level coaches would be completely different from CFE, but I don't think I was entirely ready. As a coach looking to get better, it was truly a growth experience.

It was very difficult for me to wrap my head around the programming prescription. Obviously, I teach and believe in an opposite end of the spectrum type of training. Yet at the same time, I respect the traditional way of training. It works. I get it. Kona Ironman champions and podium finishes, but does that mean it's the way to go? Does that mean all other methods are "unsafe" and won't work? Is that amount of time a necessity for ALL age group athletes?

Certainly a tough vibe. Literally sitting in a room for 2 whole days with folks who had very little exposure to CFE. It probably felt similar to what many traditional athletes feel when they sit thru one of our seminars. I was a freak. "Genetic potential" was an answer I received quite frequently in regards to my capability for completing events. I even mentioned my athletes success. I wasn't there to prove anything. Anyways, here's the scoop from me going into the traditional community and comparing it to my coaching model...

USAT (Traditional)

• Periodization, Base/Build/Peak/Taper/Recovery 
• Protocol 1 - 36 weeks maximum 
• 12 - 32 Hours (Sprint to Ironman) 
• Taper 3 weeks "Fitness Fall Off" 
• Volume - Intensity - Skill 
• Durability thru volume 
• Measurements - Heart Rate/Power/RPE
• Sport specificity 
• Cycles and offseason 

CFE 

• No periodization 
• 4 Strength and Conditioning, 3 - 6 Sport Specific (6 for Ironman Distance) 
• Protocol year round  
• 7 - 12 hours training volume 
• Taper 5 days 
• Skill - Intensity - Volume 
• Durability thru strength
• Measurements - RPE/Pace/Technique  
• Generalist approach 
• No cycles, but planning 

I raised questions throughout Saturday. I more wanted to be a fly on the wall and soak in the information, but asking was important. I still think my head is still spinning. The biggest questions I had was in regards to the run technique where they taught a knee drive and hip extension verses the posture, fall and pull. In addition, I questioned the strength being taken out or very little in the build period. Skill and strength were quite neglected. The idea was to focus on the mechanics where it didn't get in the way of building aerobic base. High importance on that matter. The answers I mostly got referred to the specificity of the sport and the "aerobic" conditioning needed. Obviously I was going to have these discrepancies and the question I raised next is do you think a strength and conditioning protocol athlete will ever be on the podium at Kona? The answer was "It'll never happen." 

This is where I wonder. Because what I do know is that CFE and Traditional training both work. I don't think I'll ever classify one as being "better" anymore, but just different. I have my reasons for liking CFE because it involves... 

- less time and very similar results 

- stronger athletes and faster recovery 

- training the aerobic system thru various intervals

What I also know thru testing and
experience is that...
- my athletes continue to get faster
- they stay injury free
- recovery very quick after events
- start and finish races strong
- train based in skill and strength

In my eyes, this is way safer for the "general population" and for someone wanting that incredible experience in less time training this method can get you there. I won't deny that some people just want to run. It's fun. I love it too, but not everyone has that kind of time or is that type of person. My main take away is that there's no one way for everyone.  I happen to think my coaching style and training method is a great way to train. 

CrossFit gets a bad wrap for being "unsafe," but when done right its quite effective. We truly do focus on the technique first to develop a durable athlete. Durability where are athletes are less susceptible to injury. If we can get the mechanics right and develop strong connective tissue I believe (and based off my learning) that athletes can go the distance. One of our head coaches at CFE always says, "The only distance you have to travel is between your ears." If we can be confident trust the training both ways work.

The question will continue to spin thru my head. Can an elite athlete get to Kona on a technique, strength and conditioning and interval approach? I plan to keep testing. I know I can get there. I am confident in that. I'm sure others are testing too. Jumping into triathlon just two years ago, I have seen progress and improvements at every distance. I cannot forget the fact that finish times with all our athlete in the CrossFit Hilton Head Endurance program have drop dramatically. Maybe it's because they were not running as much before? But most likely I know its because technique and strength has been developed.

All these questions will remain. A friend of mine on the Island put it best and reminded me that "no one thing is better, it just happens to be what you think." Research and evidence can point us in the right direction. Above all, I took away so much from the weekend. The mental skills and sport psychology lecture was a great perspective. I got plenty of ideas in the sport mechanics lectures as well as programming. No matter the coach or the philosophy we can always learn something. It's about being open and keeping up with the things/research around you.

I'll continue to focus my coaching at the technique level first while targeting mobility. Then we'll add some intensity to test technique and at that point let's take it out a little further by adding the volume.

Thank you for your attention. Quick announcement. New website coming soon where you can catch all the blog action and hear more about my new business www.firecoachingconsulting.com. Less than two weeks we'll be up and running!!

the BRR Experience

208 miles, 34 and 1/2 hours, 2 vans, 12 people, ages 22 to 55, lots of almond butter, little sleep, super smelly odors, lots of smiles and priceless memories can pretty much sum up the journey from Grayson Highlands State Park in Virginia to Asheville, North Carolina known as the Blue Ridge Relay. I question did we really just do that? Was the somewhat unimaginable achieved?

Voted the second most scenic relay race in the country and with a tag line quoting "All Others Just a Warm Up" I would have to agree that the BRR lived up to it's name. I don't think we truly understood what we were getting into. Some had an idea, but for all of us the experience became a discovering journey into who we really are. When you think you can't do something and then end up pulling it off - It's a feeling that you can't recreate every day. It's something where you have your eyes set on something for so long and all along the way pushing physically, mentally and emotionally. In a word, we "Crushed" it out there. In doing so every one's life changed.

You may ask how did we change? I mean really? A life changing event are you serious dude? Well what I have to say to that is how couldn't it have been. We realized this past weekend that we weren't just running, we were proving. Proving to ourselves that we can be better. Proving that we can put ourselves in a situation where it may not go according to the plan. Proving we can look fear in the face without extreme confidence and tackle it. We proved not only that we should be more confident in the challenges we take on, but that we have eleven other people in our lives with the same mentality. The same mentality that we can use running as a tool to be better people. We can be a part of something to prove to ourselves and others that any challenge is surmountable as long as you're willing to try. We can set out with a goal and achieve it. These are the things that sum up what life is all about. Proving things to ourselves and discovering a more confident mentality with everything that we do.

Most races a person is completely on their own, but as you can tell when the gun went off Friday morning we stayed together the entire time. I noticed a difference in the other teams out there and it had to do with the level of support.  It wasn't as strong as what we had. We cheered for everyone. We pushed each other. We all yelled "Nice Job Runner" even to the other teams. It got to the point where this was just what you did every time someone came by the van.

For the first 12 legs both vans stayed together and as the hours/miles progressed this same feeling held throughout even though Van A went to get some quick omelette's after their final leg :). The coolest part is everyone thought about everyone. It was a selfless trip. There's not many of those. We had 12 people committed to the same outcome. The outcome had to do with seeing one another finish. Seeing one another compete and complete. And above all being completely proud of one another at every single moment. I told our group that this would be an uncomfortable experience even slightly miserable, but what I didn't tell them is that they would be supported, encouraged and pushed with empathy throughout the entire weekend. That was a surprise. I've said before. There's magic in misery. 

How about the highlights? We started at 6:30am on Thursday September 5th. Being the Coach, I was excited, nervous and grateful. Excited to run the most scenic mountains on the East Coast and excited to share an incredible experience. The sharing would be in the memories we would develop and for the moments that will forever canvas our minds. When you organize something like this your only hope is that everything simply goes according to plan. What I'm most grateful for is my plans had nothing to do with what happened. Expectations were blown.

How do I know my expectations were blown? Well it could have started with the whole team in smiles as  Anne Lawless went into our "Fall From the Hips" drill generating a nice lean which launched her out on the first leg of the race as if she was shooting out a Cannon. It also could have been when I was Flying down the hilly trails at a disgusting pace and at the very ended up feeling like I needed to throw my hat into Van 2. We can't forget about Mary Mezera's "Spirit Fingers" every time she heard our team cheer or the moment Sarah turned to Jen and expressed that she "Just ate the mountain goat hills for breakfast." I don't think we'll ever forget Morgan's dance moves, excessive profanity and big time courage for tackling the event with little training and last minute notice. The dude never running more  than a 5, went right ahead and busted out 17+miles with a smile. His energy was special. He was a nice addition. We also can't forget about good old David Chesworth, running off course in the middle of the night scooping up an extra 4miles. The good news is he PRd his 10K along the way. What about Suzan Weber? Coming from hardly running to PR'ing her mile under 13minutes, to managing her knee osteoarthritis and completing one of the toughest mountain goat legs with flying colors. Yeah that was special too. The last pieces no one will ever forget would have to be Kaitlen's consistent yoga poses every time she had the chance to get out of the van and Lindsay's disgusting leg completely down hill on trails winding for nearly 8miles. Somehow she did it with a smile.

Above all, the ending said it all for me. When I heard that Miki literally ran up Mount Mitchell on the second to last leg of the race, kept a smile and still came running hard into the last transition. I could tell expectations were blown. It was completed for me though when I saw "the dance" on the last leg with Team Captain Lynn. Absolutely crushing down the remaining hills, Lynn and I rolled by at sub 8min pace witnessing a special energy. After 34 1/2 hours, lots of almond butter, no sleep we saw our teammates again. It was like seeing them for the first time. As if it were the start of the race. They had energy. They had spirit.  Its pretty much indescribable. What I do know is that is was sincere. Sincere in the fact that it was over. We had completed what we thought we could not do. We had done it together. That's what makes something an experience. Experiences come down to moments that are indescribable. These moments remain in our heads. You want to know the coolest part of all? It's only a matter of time until we capture this feeling again. Each day provides us with an opportunity. Life changing experiences are there. Don't ignore them.

Quantity Perception

Often times we measure our training by the amount that we did. We do this in our regular lives as well. The more time we spend doing something the better we'll get. The more money we have the happier we'll be. We're breed to believe this. That's why training is tough. That's why life is difficult. Its a perception. And its quite powerful.

I write this post because I've been thinking a lot about this topic as of late. As an athlete, coach and person, I constantly question am I doing enough? Am I getting happier the more I do? Again this is why training is tough. This is why life can be difficult. In my 3 1/2 years of CrossFit training and coaching I've discovered so many things. The one thing I've learned is that this question will always remain. It will stand strong in the mind of the hardest working athletes and people in this world. You'll always hear it from them. You'll see it take place in your box. Most of the time you'll be unable to do anything about it. It will hurt. It will be hard to let go. At the end of the day, these athletes and people you see will have to overcome this perception in their time. It takes time. Grasping and understanding this will only do one good.

There's only so much time. Time to train. Time to sleep. Moments to eat. Memories to make. The amount of time actually never changes. Its how you use it that does. Twenty-four hours at your disposal. Disposal decided by you and only you. Please understand these last two points. We can't do the same thing day after day expecting the same results. Your body will get complacent. Second of all,  perception is not your fault, but ignoring it always will be. It's your job to find the quality in your training, but more importantly your life.

Inspire - SD Wall: Shoulds vs Musts

We're taking a quick break from the elements series. We'll make sure to wrap it up next Sunday so those who have been following along can piece it all together! This week, I wanted to call you attention to an important brainstorming - identifying your shoulds vs musts. Ever think about 'em?

Triathlon - Swim Efficiency Tips (Progression)

When you tell someone that you "do" triathlons I think the first thing they ask is "Why?" and then the second thing they say is "I could do the bike and the run, but that swim would be rough." Even if you were to ask the majority of triathletes they'll tell you that the swim is their least favorite of the three disciplines. I don't think this should come to anyone's surprise. Let's be honest, swimming is probably the most technical sport out there (yes even more so than running) and the fact that your typically surrounded by at least thirty other bodies (hundreds if its an Ironman event) claustrophobia anyone?

When you train for a sport it involves progression. Not just a progression to more difficult distances or CrossFit WOD levels, but a progression of skill sets. Before entering CrossFit, I wouldn't have though of it that way, but the fact is this type of training (if you're doing it correctly) always exposes your weaknesses. I think that's where traditional models might lack. There is less of an emphasis on what you suck at. I know that in order to achieve the most difficult goal I've set in front of me I'll have to improve the skill. It's weird saying that. Wouldn't you think it just takes more hard work? more time? The health and fitness community would say so. I think we're been programmed that way. That's why when you throw someone into their first few months of CrossFit they believe the prescribed workout is where they should immediately be. Again, I'm not saying everyone, but seriously this is how the world wants us to think. More is better. There will come a point in every athlete's career, whether it's Basketball, Tennis, CrossFit or Triathlon where they finally realize its a progression of skills. Cardiovascular endurance and strength are totally sexy, I get it, but they can only take us so far. Hardware components are needed, but software makes the system improve its wires so that the hardware can be more efficient. Looking at the skill is what it will take.

That hurts doesn't it? You can't just run or lift more ... ouch. Are we okay? I've dealt with this issue plenty of times and I think for any dedicated athlete it will always come up. Simply believe in your programming. Believe in the skills. Too often do we forget that this is the answer that will lead us to achieving our goals. Mine included.

Scared of the water or just looking to be more efficient here are some quick tips!

Position 
- Get as long as possible in the water
- Stretch yourself out, think taller
- Knuckles need to stay out in front
- Keep a straight neck always inline with your spine
- Think "laser pointer" on the reach out, think straighter

Breathing 
- Stop holding your breath, always make sure to exhale in the water
- Air should be headed OUT in the water and IN out of the water
- Work on both sides, 3-5-7 depending on the intensity

To get to the next level you'll need a swim coach. Just like a high quality bike fit this is what it will take to have strong technique in the water. Video feedback is key.

A quick note about training ... Don't be scared to mix your CrossFit in with the pool. Bodyweight exercises and lap swimming will crush even the most seasoned athlete. Youtube's got plenty of legit clips to show you how to program something.

Two Minute Tuesday: Jump Rope Drill P1

Hey runners! Quick question. Are you including jump rope in your current training prescription? If you're not get on it! Not only should you be utilizing the jump rope in your strength and conditioning workouts, but even more so as you warm up to go for your run. The jump rope pieces all the key components of good run mechanics together. I swear it took me at over a year to get good at this one. Give it a shot! 

CrossFit for Weight Loss

Given my background I'm sure your thinking I've already written this post, but today's actually the first day. Immediately out of school, my career began in Fitness as a specialist for Hilton Head Health, voted by Fox News as America's number one weight-loss spa. An incredible experience. Great people. Couldn't of asked to be anywhere better. 

What I find interesting is that before working at H3 I had never heard of CrossFit. It had to be 3months starting my new full time job that my former boss first introduced me to it. I was skeptical. Simply loved to run. I ran all the time. Also, included in my routine was classic strength and conditioning 3 x 15 Back, Biceps, Chest, Shoulders, Triceps, Legs, ABS. You know, Old school. I've got a different perspective now of what's fitness. 

When it comes to weight-loss and picking the right fitness program there is so much out there. Too much. The most common psychology as fitness relates to weight loss is calories in verses calories out. If I burn more than I take in I will lose weight. I will see the number on the scale go down. I'll lose inches.  I'll achieve my goal. Right? If it were only that simple. The whole mentality of I'll "work it off" can only take us so far. Let's back up. Think about that 1 intense hour you had in the gym last week. Got it? Now think of last Saturday night. Remember? This post may or may not be for you, but do you get it? The 160 hours outside of maybe the 8 hours your working out each week is more important. Check out this blog written by Kevin Geary. "Are CrossFit Workouts, a Good Choice for Reaching your Weight-Loss Goals." He brings up some valid points, but I'd like to take it one step further... 

I believe the 5 - 8 hours your working out per week can effect weight-loss. Drastically. Here's why... 

Everyday athletes achieve at CrossFit. Instant gratification. This is the one element that everyone typically desires in . I've been around it. Guests at H3 stepping on the scale EVERY single morning. Folks emotionally attached to the number. I get it. It's a benchmark. Its part of the outcome you're looking for.  CrossFit provides instant gratification for the right people. Executing better technique. Reducing a 400m time. Going from kneeling pushups to the toes. Getting that first double under. These are big milestones. It takes emphasis away from the scale. Its a sport. Seeing improvements is fun. The first 3months are full of them. 

CrossFitters are called athletes. I'm big. I'm tall. You're fat. You're boney. Everyone is CrossFit (at least at CFHH is known as an athlete). There's only one classification where I work. Classifications drag people down. Hilton Head Health is great. It's an environment where folks who are less confident can comfortably start there weight loss journey. Everyone is the same. I'd like to think the same about CFHH or any box with good trainers. Everyone's an athlete. Everyone has goals. How can we help you meet those goals?? 

Sustainability. I've switched careers to be a full time Endurance Coach. Run my own business and work out of a CrossFit gym. I've trained for marathons, triathlons and CrossFit competitions using CrossFit. I haven't taken more than a week off. Haven't gotten bored yet. The biggest issue with most weight-loss programs is they offer a quick fix. I'm going to pick fewer words than Kevin Geary, if you're going to lose weight fix your head. Maintaining a consistent weight is difficult. Life only adds responsibilities as we get older. Priorities change. The amount of time you have changes. I see good CrossFit boxes as sustainable. You meet people. They get to know you. There's accountability there. Sustaining a healthy weight is hard to do without that component. Social affiliation is a physiological need. Its also motivating. Its fun to see others progressing. 

If you pick it, you stick with it - Coach Craig. No one bails from a CrossFit WOD. Yes some of us have puked in a workout. Some have ripped their hands on a pull-up bar, but did you stop? Did you give up when it got tough or physically hurt? Any goal whether it's weight-loss or training for the games is over before it starts if you cave. At CFHH, you go all in every day. It teaches you something. A something that's tough to recreate outside our walls. Mental strength improves drastically when your faces with suck and you keep going. CrossFit develops strong minds. A strong mind is needed to shed pounds. Think of all the special occasions? How about the aisles with chips? Ice cream? 

At the end of the day, you all know I'm a fan of CrossFit. I'm also a fan of CrossFit for weight-loss. My last video post on "My Gym" is why. CFHH is different. I've also had a ton of first hand experience recommended CrossFit to Hilton Head Health guests and encouraging them to give it a go. The large percentage of those people not only tried CrossFit, but are still participating to this day and have successfully sustained their weight-loss. A few of which most likely lift more than me now! It's inspiring to see anyone's confidence improve. It motivates me to be better. 

CrossFit is a sport. There are goals within itself. It's an option just like any other out there to get healthy and move more. Calories in verses calories out as the sole predictor of weight-loss is bull shit. It's not an individualized approach. Too many factors. Eating clean IS critical. Above all, if weight-loss is your goal the non-scale victories should take precedence. If you continue to have a goal outside of the weight your focus will shift. Allow yourself to gain confidence in other areas of your life while the number on the scale does its thing. 

Screw the strongest back squat or the fastest 5K time. I want the strongest brain. The strongest heart. The confidence in life to continue to pick goals and stick with them. 

My Gym is Different

My involvement in CrossFit roughly spans greater than three years now and what I've noticed is I often get questions like "Why are you so into CrossFit? or can you really get a workout in 10minutes?" I don't think these are dumb questions anymore. Not at all. I think what I've come to realize is exactly what Ben Bergeron is saying in this video...

I've gotten stronger. Developed lasting relationships. Grown mentally. Physically. Increased speed. Improved nutrition. Achieved every goal set. Made it a career. My gym is different...

SD Wall: Elements VI - Supports and Strategies

Have you ever thought about the people who support you in your life? How about the environments that enable you to achieve your goals? Supports are more than just people and environments they include the various resources at our finger tips and the structures we have in place. Routine and creating a detailed plan is a structure. The question is have you dialed in on YOUR true plan? 

This week's SD wall focuses on thinking about not only your supports, but brainstorm solutions to the challenges you came up with in the previous video. 

Remember, "you've only failed if you stop trying..." 

Race Recap: Charleston Sprint #4 - Adjustments

Squeezing one more post in for July! As I've mention in a couple posts ago, racing for workouts is huge. Charleston was another planned "workout" race following Muncie and I couldn't be more pumped about the result or how I felt out there last Sunday. Recovery has been absolutely fantastic since Muncie Half IM, not something a triathlete can always say. I believe changes in my nutrition and programming have impacted things immensely. That said here are some quick suggestions on when/how to switch things up in training...

When...

• Personal records and benchmarks aren't improving (in races, on your lifts or in conditioning) 
• You feel fatigued, beat up and tired headed into workouts or races 
• Work life increases and amount of sleep decreases
• Epic GI issues happen in a race 

How... 

• ONE adjustment at a time. Let me say it again one adjustment at a time. If you try to change more than one variable at once you'll be testing too much at once. We need to understand what one adjustment does to the system. If it's positive continue. If its negative move on. Adjust something else. Make sure to give everything a fair shot. 

• FATIGUE is a sign that you're under recovering. Don't be a super hero and muster thru your workouts half assed. A training regiment in my mind, (it took a while to get here) has to do with the QUALITY of your workouts verses the quantity. 

• When I start with a remote coaching athlete or a personal training client the first thing I want to know is what they do for a living. Being on your feet all day verses a desk job is a significant difference. How can you provide a proper prescription for someone else or YOURSELF if you don't take into account what you do 8-10hours on a typical day?  The amount of sleep is the next biggest factor because that' the second biggest chunk of time in an athlete's day. Some can folks can operate on 6 hours, but others may need closer to 8hour mark. As these factors change you need to make on the fly adjustments to your training. Don't ever feel like you "HAVE" to do a workout. Resting heart rate and oxygen saturation levels are two others ways to monitor things.
•  
• Train all you want, but if the nutrition isn't right on race day or throughout your program you're screwed. Going hung over into a workout won't get you anywhere nor will being hungry. I've made the most adjustments in my nutrition over the last 3months and have seen big differences not only day to day, but IN RACE. Charleston included the same breakfast as Muncie and same protocol in race. The biggest recommendation on the nutrition that I can make for you is look at the TIMING of when you're eating.

Race: Charleston Sprint #4
Place: James Island, Charleston, SC 

Date: 730AM, Sunday 7 - 28 - 13  
Distance: SPRINT Triathlon
Participants: 195

Best Race Highlights - Two for this one! First off, having Lindsay's support again. It's so cool having her come and watch. I'm passionate and will show up to any race solo, but what's interesting is that every race she comes to I PR in one way or another. She'll def be at Cozumel come December.


The second best race highlight,  Knowing that I ran a 10K tempo run the day before and then PR'd my run off the bike (on the Charleston Race course) good enough to beat the whole field by 2 minutes. Felt strong the whole way. Mile 1 - 5:50, Mile 2 - 6:00, Mile 3 - 5:40 with too much left in the tank.

Learning Experiences - Time to look into a Swim Coach. I'm not bad compared to the field, but to be elite age group I'll need to get someone on me. Technique needs to be cleaned up.

Secondly, My emphasis still must remain on the Bike. I've seen progress and I am getting stronger, but it doesn't happen overnight. The more I can get out and ride with others and increase my interval paces the better off I'll be. It's mostly muscle memory since I have only been on a Bike for close to two years.


600m Swim Exit - 30th overall out of the water

Bike Transition - 33rd overall Bike Split

Run finish - 1st overall Run Split (17:50)

SD Wall: Elements Part III - Checking out Challenges and Strengths

Sorry it's been a couple weeks, but traveling for races and not being home on the weekend can throw a wrinkle into anyones life. Anyways, we're getting deeper and deeper into our SD Element Series and as I mentioned each of these videos builds on the previous one. If you watch them all, the Outcome = A Rock Star vision for not only your training, but your life.

This Sunday I want you to check out those nasty challenges. After that, give yourself credit for the things your doing well within your life. I am totally sold that when a person harnesses their strengths and creates a plan ANY challenge can be overcome...

Balancing Act

Now that I am off on my own (working out of CFHH), I have the opportunity to work with all varieties of people. Its exciting. Its challenging. Its fun. When you're a full-time coach all I think about is how can I make my clients better. How can I help them achieve their goals? You'll also have to think about one more thing. How can I still make sure they're achieving their goals and having fun? Its quite the balancing act.

Most people know me for having an expertise in weight-loss (e.i. health coaching) so I continue to work with about fifty percent of individuals in that arena; however its now with a CrossFit spin. Currently, my private coaching business is picking up. I'm having many more opportunities to work with not only CrossFitters who have endurance goals, but athletes who come from the "traditional" endurance training side of things. Like I said its an exciting. Its challenging. Its fun. 

What do you think is the tough part about working with a traditional endurance athlete? Well there's a lot of psychology involved. We're programmed to think run more to improve our times or go longer. To this day many runners base their success off how many miles that did. I love dailymile.com. How good does it feel when all those "mile graph bars" are thru the roof? It feels great. I don't think this is a challenge though. Yes its an area that's measurable for the traditional endurance athlete, but is that the real reason that it's so difficult to decrease duration? Not at all. Its because "we" flat out like to run. Running is enjoyable. It makes you feel frigging awesome when you're done. You can't get it from anything else. It relieves stress. Allows the opportunity to push. Achieve. Drive. Relax. Unwind. This may not be the case for everyone, but for runners this is how we feel. Notice I've included "we" in every statement. 

I was just reading a great article written by Matt Fitzgerald on competitor called "Making the Case for Runners to Cross-Train." Solid read. Interestingly enough, Matt wrote a book back in 2003 (inspired by his own personal experience with cross training) called the Runners World Guide to Cross-Training. He mentioned it tanked. Matt's a pretty renowned write too so what's the deal? Its pretty much what I just mentioned. Runners like to run. "We" would rather do all our training running, but is that what will help us reach our goals the quickest? Unfortunately no. 

If you read the article you'll see that Elite runners are including up to 20 different cross-training exercises per week. It's prevalent in some of the most prestigious coaching camps including the Nike Oregon Portland project and Mammoth Track Club (Heard of Ryan Hall?). 

All I'm getting at here is that runners we love to run. Let's think about how we balance that. Here's a great Case Study... 

Runner "A" comes to me with a profile that looks like this... 

- Running 6 days a week (couple days speed work) 

- Strength Training 1 Day 

- Loves to run after a long stressful day of work and on the weekends 

- Hasn't PRd in a year 

- Feels under recovered and tired most weeks 

- Achilles Tendinitis 

Now the balancing the Act with Runner "A"...

- Drop running to 4 days a week (each with a purpose) For example, 1 Day of running that is "Fun" either after a stressful day at work or on the weekends

- Bump strength training up to 3-4 days a week (include running in some of the conditioning) 

- Add 1 day of swimming (get a same great feeling when you're done) 

- Add 1 day of Running skill work 

- Feels recovered and ready for each run 

- No more big five injuries (cleaned up technique, decreased volume) 

- Result = New PR 

Back to why working with so many varieties of people is just awesome. Can't you tell? As a coach, I have to balance so many different factors and with different people it's so much more intriguing. You the athlete need to do your own balancing act if you don't currently have a Coach. Understand yourself, but also understand the evidence behind including cross-training. 

Life is a balancing act in itself. We have to balance keeping up with our friends, family, significant others, jobs, responsibilities, hobbies, faith and having FUN. It's a lot. What's important is that none of what we do should takeaway from the other. We must recover. Have fun. Share memories. Above all make others around us better. Treat others how we would want to be treated. Quite a spin on this blog post huh? 

Work on your Balancing Act. 

Ironman Recap: Muncie Funcie

Who would have thought, Muncie Indiana? Can you even imagine taking a full out trip to go to Muncie? At least seventy-five percent of you probably haven't even heard of the small town. Muncie is home of the Ball State Cardinals, a small division one school where my girlfriend happened to play division one soccer. Pretty cool. They're known for their studies in exercise science, architecture and also being straight up Funcie. I'd have to agree because this was one of those races where my game plan was absolutely performed to perfection. What's not Funcie about that?

What I've learned racing Ironman distance is that the two most important things come down to pacing and nutrition. How fast are you going to be able to go without combusting and what is your gut going to be able to handle? This past weekend's race can be rated at a 10 out 10 because the pacing and the nutrition was right in line with the game plan. My swim and bike times actually ended up being faster than predicted so no complaints there. CrossFit and CrossFit Endurance training are considered evidence based fitness so check out the progression from about a year and half ago. Yes, I did not race 70.3 in 2012, but a 25minute PR over 1.5 years isn't too bad...

Timberman Half Ironman 2011 

Swim - 37:10 

Bike - 2:48:06

Run - 1:44:47

Total - 5:12:20

Muncie Half Ironman July 2013 

Swim - 33:50

Bike - 2:38:38

Run - 1:30:49
Total - 4:47:17

The terrains were quite different for both courses, but not to where this isn't a huge jump. One thing continues to stick out is that I've got to get on the bike. It's going to take at least a 2:20 bike split to get closer to my goal of getting to the Kona Ironman one day. At this point in my triathlon career there is only one things that now stands out and that's patience.

When you start CrossFit or any sport for that matter you lack patience. It's typically lacking in slowly learning the technique and comes with a side of wanting to always bit off more than you can chew. The challenge here is it's not your fault. Competitors struggle with patience. Anyone who wants to make something of themselves will have difficulty with this one. Those who are goal setters or people driven by a sense of accomplishment are inherently impatient. This sticks out more than ever in my own training because I know its going to take time. Not only a refocus on training, but just time. Time is scary. It means you have to wait or there is a deadline.  Both are outcomes we rarely like to have out in front. It's very difficult to be patient when time is involved. Make sense?

I think the message here today is that patience is a skill. One which we have to continue to refine, refocus, and revamp. This isn't just about your training, but has to do with learning patience in your every day life. With your spouse or loved ones, how about in your career or certain annoying household tasks? Patience runs full circle with everything that we do. Take a step back this week and understand that everything happens in due time. Be okay with it. Don't press the issue or force a result. Put the time in. Do the planning. Understand you'll get frustrated along the way, but that's what makes achieving a goal so sweet.

Recap: IRONMAN Muncie 70.3
Date: July 13th, 2012
Place: 100th/1600 Overall, 11th Age Group
Distance: 1.2mi/56mi/13.1mi
Times: above

BEST Race Highlight 
Not being past on the run. Two instances on the run portion were straight up awesome. In most of my Ironman events, I have been completely out there on my own finishing the finally leg. Typically no one around the same pace. Mentally its great to have someone there. Anyways, I went off the bike hard (as usual) and caught ground with a fellow age group athlete. We ran for about the first 4miles together and then he had to fall back due to the pace I was pressing. My goal was to stay below 7min/miles the entire half marathon portion. I then caught up to a bunch of other athletes and one dude asked "What pace you trying to run?" I quickly blurted out the 7min average and he was like "Can I hang with you?" I was like heck yeah. He did quite well and hung with me for about 2miles (9 and 10 to be exact). It feels good not to be passed, but its also nice to help push a few fellow athletes along. Mentally we're all out there for the same reason anyways. All and all, felt good on the run. I think you sometimes get in your head and expect your pace to drop off, but no sir not this time with the solid pacing and nutrition plan.

SIDE Race Highlight 
- I wouldn't have even been up in Muncie if it wasn't for one of my past clients Kevin. This is a guy who successfully lost 80 +lbs. and was now taking on a half ironman! Although, Kevin didn't finish the run portion having to stop after 4miles he finished the swim and bike. He'll admittedly tell you that he wasn't prepared for the race and work stood in the way of his training. I fully believe he'll only be stronger the next go around. We learn every day training/racing and that's the coolest part. Kevin did an incredible job out there taking on that challenge. The next time he'll finish strong no questions asked. I'm thinking he may even enlist a coach? :)) Kevin's an incredible guy someone who I'd tell anything to. I totally believe patience is something he learned up in Muncie. It's something we all have to learn. You're on your way to being an Ironman buddy.
















WORST Race Highlight 
- Not applicable. Spent the race with an incredible girl. Step up to the start line with a really good client/friend and had an absolute blast leading up to the race, in race, and post race up in Indianapolis with Lindsay's friends. I'm super grateful for this experience.

Charleston Sprint Triathlon next Sunday. Stay tuned! 

SD Wall: Elements Part II - Exploring the Gap and Confidence

Last Sunday, we dove into our first discussion of the key elements of a successful vision. When you take the time to identify these elements you'll be more successful at reaching your dream. Each of the videos build on one another and my hope is that by the end of this thing these talks shed some perspective on things you have maybe never thought about or failed to identify over the years.

This week I want you to look at where you're today and establish a realistic timeline for your vision. After that assess your confidence, do you believe that you can even get there?

"With confidence you'll win before you even start."

CFHH Race Recaps: BB Triathlon and Firecracker 5K

One of the most special moments for any Coach is to witness their athletes achieve their goals. This is literally the essence of coaching. To give a person every tool in the coach's box to be successful. Early on in my career,  I never would of thought that coaching would become my identity. I thought that becoming a Fitness Director was all I ever wanted to be. Now that I think back, I believe I'm so into coaching others to be at their best because my Dad did this for me growing up. Every single baseball game from age 6years old onto middle school my Dad was my coach. Although he didn't coach my hockey team, he drove me to the numerous rinks and attended almost every game. He was there for me when I wrecked my Mom's car 30days into having my license and he'd always be at the last hole of my golf tournaments. I think it's fair to say we all have different coaches in life. We sometimes don't realize it. We don't understand how people affect us. It seems we really understand though when it leads to something great.

Another reasons coaching is one of the most exciting things in life is when you're a coach you have expectations for your athletes, but you "don't have expectations." This means you want to see them succeed and you'll do everything in your power, but being their whether they knock their goal out of the park or strike out looking, you're still proud of them. Saying I will is the first step. What's interesting is the more I become a Coach, it seems the less I care about my times or goals. You can get wrapped up in this stuff! It's not a bad thing, but being a good Coach involves many factors. Walking the talk, role modeling the behaviors and resting when appropriate is important.This go around our Endurance Team had pretty legit expectations. Here's a rundown!

Race: On On Tri Beach Bum Triathlon
Distance: 400m O. Swim, 6M Bike, 5K Run  
Place: Coligny Beach, Hilton Head Island, SC
Day: June 29th 2013 8am
CFHH Athletes:(5)Becky, Anne, Jason, Lynn,Me
Total: 180 athletes

















If you're thinking about trying your first Sprint Triathlon this is the one to jump into because the swim and the bike are shortened. You're also welcomed to use a beach cruiser, which is nice. No fancy equipment needed. Awesome. Anyways, the day went well! For the majority of our athletes this was their first one. Minus the rough current and intense wind in the face on the bike temperatures were quite cool and manageable. The entire lead pack of swimmers ended up swimming in the wrong direction because a buoy got loose. The water was wicked choppy and the current was going in all directions. So how did everyone fair?

Lynn, probably our most nervous athlete absolutely knocked it out. Lynn is one of our assistant coaches and has been training with CFHH Endurance group since its inception, but the swim was a little bit intimidating going into the day. Given the fact that she's roughly ninety pounds and super lean could have something to do with it. A lot tougher to swim. You know the waves sort of toss around a person that size.  Anyways, she knocked it out. With a goal of finishing she rocked thru the finish line in a time of 1:19:12. It was great to see her make it thru as she put the effort into practicing the swim was even fearful entering into the water on race day, but stayed calm to get on  the bike and transition to her strength on the run! 

Anne, super sad story to tell, but she showed as what being a team member is all about. Like Lynn, Anne was a little nervous about the swim, but with ease she made it the 400 meter distance. As she ran up to to transition one, she found one of her tires to have a flat! Can you believe it? What's wild is Anne road her bike to Coligny that morning and it was totally fine. I felt so bad and wish I had known because nobody wants a situation like this to happen. So yes it SUCKED, but did that stop Anne from supporting the team? Not one bit.

When Becky came into transition two, Anne decided to run the 5K with her. I think if we were to ask Becky, which sport she enjoys the least it would be the run. Anyhow, this shows you what type of person Anne is. To keep her head up, support a fellow team member and still be positive at the end of everything was incredible. Becky finished in a time of 1:24:03 and is looking to do another Triathlon in the fall. A little bit longer on the distances too! Anne you were a big part of her finish and I know Becky was so appreciative of you being with her on that run.

We can't forget about Jason, one of our more experienced Beach Bum Triathletes. A guy who works as hard as anyone I know in life and when he is training. He was quite busy this training cycle and always managed to keep up with the workouts outside of class. J picked up a respectable PR last Saturday and finished 10th overall 1:01:07 in the under 40 category. Yep that's good for a coconut!!

I guess we can discuss what happened with Coach Jeff on this day. I managed to roll in for a second place overall finish. Not bad given I did these dynamic effort good mornings and a rough power clean/running workout two days prior. Going into the day my hamstrings felt pretty wrecked, but it's good experience. If you can perform not being 100% and slide in just 27 seconds shy of a 1st place win finishing in 51:33, how can I complain?? I can tell I still need more work on the bike. It'll come. A good word that has come up lately for me is discipline.

Time to move onto the Firecracker results!

Race: Bear Foot Sports Firecracker 5K
Place: Jarvis Creek Park , Hilton Head Island 
Day: July 4th, 2013
Athletes: (8) Nahuel, Ian, Eric, Lindsay, Suzan, Sara, Lynn, Anne
Total: 1600 participants

One of the busiest running days in the country, the fourth of July. Thinking back four years now, I've always been at a run on Independence day. This one was probably the most exciting though. New course and hot weather only breeds a good race :) We've got all different levels of runners and that's what is so cool about the CFHH Endurance Group.5K personal records range from sub 17minutes to sub 45minutes. It not about WHAT the goal is its about do you HAVE a goal.

Let's start with Suzan, I'm just straight up pumped that she felt good and ran almost the entire distance. Suzan was a new runner with us this cycle and she's living proof that cleaning up your technique and dialing in the focus on one goal makes all the difference. Suzan came to me nervous to sign up for our Endurance series. She didn't think her knees would hold up (has serious knee osteoarthritis) and wasn't quite sure if she'd fit the mix of our athletes. I encouraged her to give it a go! If you see her first run mechanics evaluation she is now night and day. My hope is that Suzan gained so much more confidence in this training cycle and I'm excited to see what challenge she takes on next! Finish time of  just under an hour awesome!

Now I have to discuss Sara, what a fighter. She is such a hard worker and someone who completely dialed in on the new technique. Sara and I worked individually to do some corrective stuff before starting the endurance class cycle and she did a great job of picking up on the . Dealing with hamstring tightness the entire time Sara built up her endurance and ran the entire distance of the Firecracker. Check out this video she was so strong coming in. Let's not forget this was her first 5K. How cool. She'll be drawing her attention to train towards the Disney Half Marathon this upcoming February.

Our High School Baseball players, Ian and Eric were taking on their first 5K as well this past Thursday. They crushed the race meeting goal times of sub 24minutes for Ian and under 30minutes for Eric. They're working the endurance program as a supplement to their sport and keep progressing nicely in their training.

Our youngest athlete Nahuel happened to PR his 1 mile (4:50) and 2mile (11:05) in the middle of the 5K Run, but finished with an 18:35 overall 5K good enough for 31st Overall and 3rd in his age group. Over the last 8 weeks, Nahuel has completely revamped his technique and gotten so much stronger. Once he understands pacing he'll be a force to reckoned with. Pacing certainly comes with experience. By the way he is only 15years old. Stay tuned for his progress!

Lead pack finish.

One of the most inspiring showings cam from Anne as she completely rebounded from the uncontrollable flat tire on Beach Bum day. Anne PR'd by over 3minutes running a 26:47 to scoop up 3rd place in her age group. I believe Anne's first 5K was right around 35minutes before starting Endurance. Incredible. Another 5K PR was found by Boston Qualifier Lindsay as she ran 20:12 almost breaking the coveted 20minute mark and placing 1st in her Age Group. Lynn then swooped in with a solid 5K time of 24:01 about 10seconds off her personal PR.This was not a PR course. I mean its July guys! Even with all the turns and the hot climate it's quite impressive to see our athletes meeting these marks so early in the short course season.

Incredible experiences. Lots of great new memories. Its always good to have hard copy evidence of this stuff. Our team is shifting gears now towards the Blue Ridge 206 Mile Relay in September along with a beginner 5K program pushing towards Run for RET. Get excited!

Find out more details about the CFHH Endurance Performance Series HERE. 

Two Minute Tuesday: Fix your Hips

Too often runners ACCEPT an inefficient broken running position. This week we're focusing on proper shoulder to hip alignment with a corrective awareness based run drill. Everyone wants to look strong crossing the finish line and good posture is the first step!

SD Wall: Elements Series P1 - Values and Motivators

Almost all of us our guilty of forgetting our personal values and what we value within our lives. Often times these thoughts get lost in the shuffle of every day life. To be successful and to make changes in your life you won't only need to set a powerful vision, but you have to identify the key elements that make your vision so important to you. Check out part one of my elements series as we discuss values and motivators. Dial in on the pure motivators and you'll make progress quickly!

Just Begin

In less than 24hours now, our CFHH Endurance athletes will tackle the Hilton Head Island Beach Bum Triathlon. For many this will be their first experience in multi-sport and a few will be looking for a new PR. Whether your just beginning or racing your first triathlon being nervous is completely normal.

We all have to "BEGIN" somewhere...

Learn from "DEFEAT" ... 

And stay "STRONG" to... 

Achieve our "DREAMS".

Take that first step to just begin and its a pretty straight forward formula.  Have confidence and go after your goals athletes... You'll be great! 

Racing for Workouts

I'm someone who rarely watches. You can usually bet that if I'm at a race I'll nine times out of ten be partaking. Two weeks ago at the first summer track series event sponsored by Palmetto Running Company was a prime example. I had been working all day (on my feet training clients), had hit a tough couplet WOD designed by yours truly and I road my bike to the HHI High School Track. The game plan was originally to support Nahuel (one of my star athletes) and the Bluffton cross country team, but it seemed I just couldn't sit this one out.

Being around the community and seeing the other runners gearing up made it tough for me to hold back, I had to jump in. I'm glad I did because running in that atmosphere with so many great runners even in a fatigued state allowed me the opportunity to rattle off my fastest mile and 800 meter splits that I've ever hit in my short running career.

"Racing" for workouts is something every athlete should be doing. Same if you're a CrossFit competitor because its an atmosphere that elicits a completely different response. Added push. My example above isn't great because it was entirely unplanned, but having planned races looked at as workouts is critical...

Allows you to work at a high intensity - Doug Katona drilled this message at this past weekend's CFE Seminar. The fact is you simply work harder with others in the ring with you. The level of push and training response is something entirely different. Training only on your own is difficult (I understand this because most of my workouts are on my own). When you train with similar level athletes you push further than you would go by yourself. Plain and simple. I think our CrossFit Endurance Team is a great example of this comraderie.

It's "A" Race Practice - Planning in a few races should be viewed as "Testers" for the greater goal. How are you going to know how you feel and perform on race day is you don't test? I race so much in the summer months its sickening. I'm sure people get sick of all my FaceBook and Twitter updates. By doing a race every other weekend, I know I'll be prepared for the make or break one. Racing for workouts allows you the opportunity to understand your feelings mentally and how your gut will react physically. 

Intelligent Fun - Timed tests serve as benchmarks so you can measure your progress. The biggest reason I race for workouts is that it's so much fun. I'm compettive. Humans are made that way. However, its more competition against myself. I think its fair to say when your passionate about something you always want to see if you can be better. I'd probably race every weekend if I could. Dean Karnazes? Man, I wish I had thought to run 50marathons in 50days. The fact of the matter is that I can still have fun at these races and get a ton of data from them. 

Start racing for your workouts, it won't only allow you to work at a higher intensity, but you'll gain confidence before that next "A" Race and still have enough fun that it doesn't interfere with your longer term goals. Achieving a PR comes down to confidence. It comes down to believing you can do it and taking the necessary steps to get there. Working hard, practicing and finding intelligent fun within your training will lead to success.

Where you'll find our team and my personal scheduled racing in the coming months. Muncie is closing in I can't believe it...

6/27 PRC Summer Track Series - 1mile/800m - Bluffton, SC
6/29 Beach Bum Triathlon - Sprint - Hilton Head Island, SC
7/10 PRC Summer Track Series - 1mile/800m - Hilton Head, SC
7/13 Ironman Muncie - 70.3 Half Iron - Muncie, IN *A EVENT
7/18 PRC Summer Track Series - 1mile/800m - Bluffton, SC
7/28 Charleston Sprint Triathlon Series - Race #4 - Charleston, SC
8/11 Charleston Sprint Triathlon Series - Race #5 - Charleston, SC 
8/17 Bobcat Scorcher - 5K Run - Bluffton, SC
8/31 Run for RET - 5K Run - Hilton Head Island, SC *CFHH Endurance Event
9/6 Blue Ridge Relay - 206mile Team Relay - VA and Asheville, NC *CFHH Endurance Event
9/29 The Dam Tri - International - Lexington, SC
10/13 REV 3 Anderson - 70.3 Half Iron -