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...

Find your Support Beams

Almost time to hit the road in my trek for Louisville this weekend. I can't believe the day has arrived. In less than 3 days, I will step up to the starting line of my very first full Ironman event. The road to getting here as been a bumpy one, but with a cortisone shot in the foot, a bike crash one week out, and almost a complete mental break down in front of my esteemed coach, I think I'm about now ready to take on the challenge.

My coach gave me some good (and NEEDED) advice this week. Advice that in fact I've heard myself telling others. Coach said "as humans we expect the worst, we plan for the worst case scenarios even prepare ourselves for it in fact." He told me what I needed to do is just calm down "I'm allowed to freak out, we all need someone to talk too." This felt along the lines of what I tell my athletes or the folks I work with at Hilton Head Health. "Control what you can control." Why is it so hard to convince yourself of something you regularly tell people around you? Why is it so easy to get wrapped up in your own head? As much as we want to be super hero's we do have to remember that we're all human and emotions are a part of that.

Emotions are interesting. Its the side of the brain that we don't have complete control over and we try to control it. I don't except excuses for myself so this is a tough side for me to grasp. The fact of the matter is what will be will be. I can only employ the two scenarios I am faced with on Sunday. #1 Where is my body on this day? and #2  Where is my head at? If my head is the strongest of the two I will be successful.

What I do have to remember on Sunday is that I have such an amazingly supportive community of people around me.  I am truly overwhelmed with My Hilton Head Health family; streamers and signs in my office, high fives, hugs, cards, emails and good lucks. Then I leave work on Tuesday, head to teach my CrossFit Hilton Head Endurance team and they surprised me with the coolest gift ever, an Ironman mask with all their signatures (I'm packing it with me). Its things like this that mean more than anything. Thoughtful. Meaningful. Genuine.

If I was to pin down the number one asset in my life it would have to be the people that I am blessed to work, teach, train and more importantly LIVE with. When you find people that support you just as much as you support them. You know you're doing the right things in life.

This one girl (someone I have witnessed get stronger and stronger each day) said it best in card written to me this week:

"In Medieval England, a new form of architecture was developed to build larger and stronger cathedrals than had previously existed. These cathedrals were supported by nothing but self-resistance, relying only on the strength of its own stones. To do this, a system of support beams were put in place until every stone was in order, then removed, allowing the structure to stand on its own."

We all need support beams. Its incredible how many support beams I have and I am simply stoked to be a support beam for people around me. I will be able to stand on my own, finding strength on Sunday because of each and every one of you...

Big thank you in advance to all the H3 Alum who are coming on Sunday. It means the world to me...

By the way, I've done the training another way...

Remember that different isn't wrong CFE folks. Two ways to cook a Turkey. Trust your training and remember that you belong out there. Great advice from my Triathlon guru @ On On Tri.

Training Overview in Preparation for Louisville: 
CrossFit WODs 3-4 per week
CFE Swim 2-3x per week
CFE Bike 2-3x per week
CFE Run 1-2x per week 
10 Total "B" Race  - Sprints(7) Olympic(1) 5miler(1) Cremator
Longest Swim  - 2400meter (45minutes)
Longest Bike - 80miles (4.5hours) nutrition test
Longest Runs - 10K Repeats (19miles@Cremator)

Functional fitness has been established with more skill work, hard intervals and in less time.

Track all the action on Sunday at www.ironmanlouisville.com

Fourteen Days: Regrouping

Is it fair enough to say that we all go through regrouping phases? I've found that in both life and training there's inevitable regrouping phases. My definition of regrouping is when you happen to take step back (not always your choice). You check yourself and ask, is this really the direction I should be headed? Will this workout really get me more prepared for that A Race? I find it as a positive experience to regroup, but I also find it diffcult to regroup soon enough. What I know is that our vision can be clouded. A lot of time by passion alone and the deep feelings we place on achieving certain goals.

I am now fourteen days to the T from Ironman Louisville. I can't believe the day has almost arrived. Its absolutely rowdy how quickly time passes. Another positive about life. It goes quick so theres always good stuff around the corner. Another regrouping time right?

Interestingly enough I completely regrouped this weekend. I decided to not even show up to the Charleston Sprint Championship. Why? My foot has been acting up, AGAIN! Couldn't be better timing heading into my first Ironman event. The fact here is that I am forced to regroup. An obstacle that if my vision wasn't clouded earlier in training I could have caught. In racing and life you have roll with what comes your way, but you also have to learn from your mistakes. I feel like at times I am victim of my own passion. I know that whatever I set my mind to I put 100% effort into it until I achieve my ultimate desire.

I'm all for getting your head set on something and going after it, but sometimes you work too hard for your own good.You push through pain and the endless comitments without slowing down. Your take away this evening is to plan your regrouping phases. I think I am finally learning that controlling regrouping phases is my next big goal. If I can get more in-tune with my needs and stay away from that next sexy race every once in a while I will find this control. Life's moments and phases aren't always planned, but how good does it feel when you make a decision that's just for you? A decision that only impacts your life? Being selfless is a certainly a pro personality attribute, but if you can't assert those critical moments in training or in life things could become uncontrollable. With that said, do yourself a favor and recognize your time to regroup. Its a good thing.

Time to regroup your training when: 

1) Benchmark workouts are getting slower. If you're recovering right and eating clean enough your times should always be staying the same or getting better. Yeah every once in awhile you may have an "off" workout, but this is sure sign of over-training.
2) After those A Events. I'm the absolute worst at this one. Some LSD marathon books will say you need to take one day off for every mile you ran in the marathon. I'm starting to believe this may have some truth. I am finding that I race BIG and then get excited to race again without giving my body the proper rest and recovery. Give yourself credit for the events you race. Don't underestimate or neglect the fact that you ran a half marathon. CFE athletes makes sure to perform the official Strength and Conditioning recovery WOD until your feeling better. Avoid the sexy metacons and next weekend 5Ks, you just did a marathon!
3) If there's no longer any fun. Apply this one to your life too folks. How about your job? Everything in life should involve some sort of fun or there's something missing. This requires a positive mindset, but what I am saying is if you walk into CFHH and there is no sort of fun still in it for you, it's time to get out. Quite simple people.
4) You've done the same event for the last two years. I am a big believer in trying that next thing. Don't get tied down with the things you're good at. Branch out to new workouts and new experiences in your life. Feel free to be a badass runner, but don't always live there. That's just too comfortable. Uncomfortable and unfamiliar situations are exciting.
5) Find yourself not getting stronger or times improving. Should your focus be more on strength? Should you be getting on the bike more? Is your nutrition on point? Look over the training journals and make sure you're seeing progress. When you get stuck somewhere don't simply ignore it. Same goes for life. When you continue to do a job wrong or the way you communicate with your wife never improves do you just keep going? Hope not. 

Lots to think about when it comes to training, but greater than that can you think of any pivotal moments in your life when you could have regrouped? Or maybe should have?

 
Saturday Skill Work 

First video of a new series I'll be posting as our team: Less Miles, More CrossFit trains for the Savannah Rock N Roll Half and Full Marathon November 3, 2012!

Watch as athlete Chris learns proper posture and fall technique with the hip from behind hold drill.

You'll see he was broken to start, but then got himself in proper position before the release.

Just Get Real: Learn How to Suffer

Have you ever been hot? I mean really hot? Like nearing the edge of heat stroke? If not (and you have an interest in doing so) you should certainly look into running the Cremator 50mile relay next year. I heard their might be a 100mile option. Yipee!! This was my second year competing and although our team finished in second by 4 1/2 minutes it was double the fun of last year's race. (we won that one!)

Running is a highly individualized sport. A sport where you'll certainly start out chatting with friends, but when that gun fires or siren sounds it's pretty much the end of any conversation that happened to be going on. Interestingly enough, the races I've gotten the most fulfillment and fun from have been Relays. Now I've only complete two "running team" events (Cremator 2011 and Cremator 2012), but man am I grateful we took the plunge both years. To put it simply, the best suffering is always done with someone else by your side.

With the Cremator in mind, my topic for the evening is "Suffering." My question for you is do you know how to do it? Do you know what its like to push yourself to your very last limit? You know leave it all out there? I think this is what separates CrossFit athletes from the regular endurance athlete is that they know how to suffer. The reality is that CrossFitters do it every day. The box creates that environment. Now I am not trying to generalize the entire LSD Endurance community and say they never "suffer" in training. I am just saying CFE athletes and CrossFitters do it more often. It may be that we enjoy it, but the point is that we're pushing ourselves to that level daily. It may only be for 10 minutes, but I say in every personal training session. "All I need is 10minutes."

Learning to suffer humbles your body. It creates an environment where you have to react. No only physically to speed up or slow down, but mentally. You have to mentally convince yourself that it's all worth it. You have to get in your head. I believe that when you teach your body to suffer you have an edge against anyone who toes the line. Attitude predicts a lot. Words to create worlds and if you think you're going to have to stop you will.

This is an interesting topic. Interesting in that I am sure everyone has a different take on what "suffering" means to them. In addition, the question may come up why am I putting myself through the suffering? What am I proving? I ask myself this question rather often. I look back on some week's and I am like wholly molly why am I training so hard? Why did I just run 19miles in the blazing July Heat? For me it comes down to having courage. Coach Craig says it all the time, "What we do in here (the box) Makes everything better out there..." That is why I suffer.

I teach my body this so I can show others that no other situation is ever that bad. To show them that the ability to push is learned. You can turn your intentions into a reality. It takes believe - positivity - and a simple "I can, I can." The more you teach yourself to suffer, the better life gets. Period.

 CFE Take 

How to you begin to learn? Here's a few of my favorite interval sessions that provide athletes with a little taste of how to suffer:

1) Tabada Treadmill 
Set treadmill to 12% - Plug speed to 85% of 5K PR
 20sec ON, 10sec OFF DO NOT REDUCE the speed.
Trust me this is no easy 4minute workout. You'll suffer.


2) Death by 10 Meters 
Place two sets of cones roughly 10m across.

You have 60 Seconds to run 10m, athletes will add 10m each round 

GO UNTIL YOU CANT KEEP GOING 

Huge mental workout here gang! If you do it right you should be suffering! 

3) 10 x 100m on 60sec rests 

Goal is to hold your interval 2-3 seconds 

Absolutely intense because as you get to the 7th interval your legs are already screaming. 

Want to improve your deadlift? Suffer thru these athletes.

Awesome article rookies with science on why you do not need to be running those 20mile runs all the time. That is not suffering!!!


 Race Review 

Cremator 50 Mile Ultra Run 
July 21, 2012 6AM START!

Team Less Miles, More CrossFit had 3 Teams REPRESENT!
Team #1 - 2nd Overall, 5:51:03 (Mike, Adam, Sara, Me) CC - Mary
Team #2 - 3rd Overall, 7:22:08 (Chris, Kate, David, Sarah) CC - Vlad
Team #3 - 4th Overall, 8:32:33 (Tara, Lynn, Tara, Ashley) CC - Anne, and Mary!

MVP of the day - This one goes out to Mike C. Why you may ask? Because this dude put in the most miles supporting every team member out on the course. He was relentless in helping Sarah to the finish line when she was nearly puking. He pushed Ashley thru her remaining 2miles in the 2pm 100degree heat! Mike truly showed what team Less Miles is all about. Grateful for ya Mike!

 

PR Queen - This girl is less than 100lbs, but somehow, someway she's been building on her run technique and fitness. PR'ing like crazy these days! Lynn not only PRd her first 6mile leg during the Cremator, but just this past week she's demolished her 400m and 800m previous Time Trials. Congrats Lynn!

Wake Up DUDE - Adam M. takes the crown on this one. He would have overslept event entirely If I didn't go and wake him up. Great recovery though, this guy was able to cruise us up to the start line right @6am(literally as the runners were taking off). The worst part is his bag was completely packed, race number laid out, and the frying pan was ready for the eggs ... buddy, what happened!!?? Haha Stoked that it all worked out and we made it on time. It certainly gave us an interesting morning. Always good when the Coach doesn't show up to the team's "A" Race on time!

 JUST GUTTING IT OUT - Ashley gets a call out here for absolutely sucking it up through the heat and not stopping. Seeing her wrap up the finally leg for her team was truly awesome. She knew how to deal with the suffering on this day ... AWESOME!

CREW CHIEFS!! - Mary, Vlad, Ann and Ice Bucket/Bath Mike M. made this day possible! You know its a fun day when your Crew Chiefs are even more excited than you. In a word these 4 folks were selfless. They were there for the team. Anything needed they made it happen. No checkpoints missed and all smiles. THANK YOU GUYS!!

All and all this is simply a snapshot of an incredible day. All three Less Miles teams achieved things that they didn't think were possible. Battled the heat with a smile,  everyone worked together. Each athlete pushed to their limit. Every step had purpose.

I think I'll forever look back at this team ultra event as the race when Team Less Miles, More CrossFit JUST GOT REAL...

Your turn to Just Get Real, Learn how to suffer!

Passion's Powerful

Good ideas grow. Life's transitions create change. Passion does both.

I recently got back from vacationing up in Salem, Massachusetts and what a week it was. I had the opportunity to do so much. I shared in my bros bachelor party in Boston, hung out at my parents lake house in New Hampshire, Ran in a 4th of July 5miler, visited with Hometown Friends in Maine, and to top it all off I experienced one of the most important day's in my Bro's life, his wedding.

The week was incredible. To see my brother Steve drop tears before his wife even walked in the door was priceless. Speaking on his behalf and giving the Best Man's toast was an honor. The entire week got me thinking. What's stronger than a good idea? A life transition? I think it's passion.

Using Steve as an example, getting married is a huge life transition and obviously it created a change, but crying before the girl you're about to marry walks into the ballroom? That's passion. I starred at him that day and will never forget the moment Danielle finally made it to the alter. His happiness was overpowering. I always new they were a good match (I mean 5+ yrs together its about time they got married), but seeing his eyes, face, and joy last Friday gave me the chills.

To put a CrossFit Endurance spin on passion. Look at the coaches. Look at Doug Katona or Brian Mackenzie. Do they seem interested? Hell yeah. How about when Max Wunderele gives a lecture? Can you hear it? Every time. These guys know what they're doing, they believe in what they represent, it's a part of them. They are passionate.

This is something to remember within your life, but also in training:
1) There should be a reason for every workout. Improve Stamina? Speed? Nutrition check? Clear the head? Whatever it is be aware of why you're doing that particular workout.
2) Your targets should be realistic. Evidence base your race goals. Make sure your goals are inline with  your Time Trial/Tempo efforts performed.
3) Mental strength beats muscular strength in every competition. Learning to handle suffering better than the guy next to you takes passion.
4) Taking the focus to your technique. If you don't dial in your passion. I mean put it in the right places then you aren't using it to it's full capacity.
5) What you do off the training grounds dictates desire. When you really believe in something. When you are really dialed into a race goal. What you do when your not training changes.

I've noticed my passion continues to run deeper and deeper into my training, coaching and life. Now roughly 5 weeks out from Ironman, I can literally feel it in every workout, class taught and moment. I think what I am most grateful about is that I fully believe other people see it. I don't think it's because I am a person who can't keep his mouth shut, but I think it's because I've got a lot of it and I wear it on my sleeve. So much so that ideas have grown, life transitions have certainly created change ... :)

 Recent Race Reviews: 

Jennifer Tinney Memorial 5K, 21st Annual 
Boxford, MA 
Time: 29:39
Place: 2nd Overall
Pace: 5:56
#1 Race Experience - sharing the day with my Dad and Mom. It's not often enough that I get to spend time with these two amazing people. I am even more thrilled to see my Dad running and soon to be calling himself a triathlete. He's signed up for his first Triathlon in August!! Passion rubbing off? Possibly.

Beach Bum Triathlon #1
Hilton Head Island, SC 
Time: 49:02
Place: 2nd Overall
#1 Best Race Experience - Running the last 3miles with Tala! H3 guests continue to amaze me with their passion for pushing their limits. This girl Tala is incredible. Dealing with quite a severe Illness that causes dizziness, light head, and potential blackouts didn't stop her. She showed up on Saturday excited and became a triathlete!!
#2 Best Race Experience - EVERY, YES EVERY CrossFit Hilton Head Athlete who entered the Beach Bum placed in the top ten under 39 age group or over 40 age group. Incredible?! Fluke? Less Miles??
Learning Experience - pick it up on the run or a guy racing a beach cruiser will catch you an take the course record from you with 1.5miles to go!