Charleston Recap, Clean Eating and Being GRATE

Just getting in from leading Hilton Head Health Guest Orientation, which is always a blast! We meet a bunch of different walks of life every week, but it's always refreshing to see people taking their health seriously. I mean it is our greatest asset.

Anyhow, can you believe this is my 3rd weekend in a row? I'm really enjoying getting back into these posts. Sort of a place for me to unwind now. This week you will notice a switch with the structure. Since I'm backing racing again theses days I'm going to start off with the weekend's race results and learning experiences. After that I plan to follow it up with a CrossFit Endurance topic so that we can educate folks out there then I'm going to end it with the deep stuff. Yes the inspirational words of wisdom. Here goes: 

Charleston Sprint 2011

Race: Charleston Sprint #1 2012
Place: James Island, SC
Conditions: Cool, Light Rain, Windy

Swim: 9:56 (29th)
T1: 1:17 - bike helmet strap got stuck!
Bike: 33:24 (14th)
T2: 0:34
Run:18:20 (4th)

Overall: 5th
Age Group: 2nd

This was my second time competing up at Charleston and I have to say it was a much better experience than the first time last July. At first driving up it looked like it was going to be an absolutely crappy day due to rain and wind; however about 15minutes before the start conditions subsided nicely. I quickly warmed up on the bike and the temperatures were ideal for a fast 5K. Learning experiences from today:

#1 - Try the bike helmet on before the start - I usually do a good job of testing a quick placement, but wasn't as meticulous this morning. I swear the 10-15 seconds it took me unjamming the strap from the helmet cost me on the first transition. If you look at the standings that would have been a 4th place overall finish. Every second counts gang.

#2 - Kick sooner on the run. I've been finding that I'm cruising a nice 5:50 clip in these sprint triathlons; however I think that last 800meters could be pushed a little harder. Next race I'm going to focus on"going mental" right when my Garmin hit 2.60miles. Time to start exploiting my strength.

Coolest Race Highlight - Got 2 from this one! The world (yes I said) WORLD Triathlon Sprint Series 70-74 Age Group Champion raced this one. Wholly Molly. That's what this sport is all about. The second highlight, I witnessed an amputee competing (seen this before) but seeing this guys ability to move is truly motivating. People are doing amazing things everywhere we  look, we just have to keep our eyes open.

That's a wrap on the race, now onto the Endurance stuff. Last week I discussed that more isn't always better and that it's sort of like "Training Drunk" (hope I did not offend anyone!) This week let's go after nutrition. I was glancing over a few articles, specifically: Is the Paleo diet the right choice for runners? and To Carb, or not to carb by none other than Brian Mackenzie. I don't want to get too over the top here, but don't just assume because every Endurance athlete is eating one way you have to do the same. Learn, test, and re-test.

My most simple advice here is TEST what works for you. I believe there is a basic Paleo framework; however everyone is going to be different. What you need to do here is educate yourself and always stick to foods that are outside the isles (unless its coffee, that's a food group). If your coming from the typical Endurance background of 80% processed carbohydrates start with 5 ingredients or less and you'll already start to feel better.  A lot of the time people get suckered in by that new supplement, sexy Gatorade or the massively processed protein bars (I'm not saying I haven't been there), but what I do know is I've grown and am getting closer to what works for me. Significantly clean eating.

One question I'll address today that comes up most often with our CFHH athletes or when I'm shooting the shit with triathletes is what do you eat before a race? Haha everyone loves to know this one. First off, what I eat doesn't change a whole lot on race day. I believe these days are even more critical to be eating right. If I'm local, it's 3 Eggs 1/2 Avocado and Fruit. What I am stoked about now though is the travel pre-race meal I've implemented which involves, a new SFH Pre-Race protein formula mixed with water. I'm loving it because it's easy and I've felt great in the last two races testing it. I also add a LaraBar for some fat (pretty much the only thing I eat of a package besides jerky). I know the dates are somewhat high on the Glycemic index, but again everyone is different. At least I know where it came from correct?

The next thing you need to take away from this discussion today is the 30-minute window. CRITICAL, CRITICAL, CRITICAL ... Do you need me to say it again? This is when our bodies need the good calories the most. Liquid protein source (SFH brand) is what I go with along with fruit offered at the race and some nuts for the fat. Hitting this window will allow you to train the next day at 100% (huge for the typical triathlete who does not like to take days off). What separates good athletes and great athletes is their ability to reocover. Anyways, this was just a brief talk on nutrition regarding pre and post race, but do me a favor and test things for yourself. You can't say you don't believe in something until you try it. EVERY ATHLETE needs to start looking at their nutrition as "EAT to TRAIN, DON'T TRAIN to EAT" (thanks Doug Katona).

That's enough for my nutrition discussion. Those of you who have been to a CrossFit seminar of any type understand that the above really only scratches the surface haha With that said, let's move on to the deep stuff.

This week was an interesting one. Busy as usual, but a Birthday week none the less. I had a great birthday because the day was really the same as any other: 2 workouts, work@H3 8:30-5:30 and a fun dinner with a friend. How lucky am I?

It's easy for humans to look at the negative. I think a lot of the time people get in this groove when that's all they can see ...the things they don't like about their life. They don't see that they have two gifted children or they forget that they live on gorgeous Island with 24 hours beach access. These are the same people that get pissed off by the 5minutes traffic added to their morning commute or the water that their waiter accidentally spilled on them when out with a client. These people ring a bell?

For those who know me they probably know that I'm the most positive dude out there, but even I can be guilty of not being grateful or getting negative. If I were to narrow down the most important trait someone could have it wouldn't be beauty, no, not brains it'd be their ability to live gratefully. People who give thanks to everything they have in life are infectious. You want to be around these individuals because they don't take a solitary thing for granted. One's ability to find the positive in even the worst of situations is remarkable. I think it goes hand and hand with being a strong person too.

1 Year older, I am beyond thankful to be where I'm at. To not only have an understanding of who I am and where I want to go, but to recognize that I've really been blessed with an incredible life. Most people don't have direction. That is what I am most appreciative when it comes to me. I've got a family that loves me, a wild group of Massachusetts and Clemson friends, an inspirational CFHH community, a gang of H3 guests, an H3 family, close island friends and STILL, I am ALLOWED the opportunity to race triathlons every weekend and train to my fullest potential.

Now it's your turn to ponder, what are you allowed? Who are the people your thankful for? I think the real gratefulness list for most of us would take an entire new blog post and then maybe a sequel :) Until then ... Be GRATE.

Opportunity Strikes: Training Drunk

About a month ago, another incredible opportunity came across my way and without a doubt I had to take advantage.  In April, I accepted my first assignment as an official CrossFit Endurance Intern. I know there's a bunch of us out there, but how incredible right? Especially for me. My only question was how am I going to fit it all in? We as humans typically assume we have more time than is actually available; however this is an opportunity that only comes around once. I had to accepted and I am already learning more than I ever imagined.

Over the course of the next 6 months, I will attend 4 CFE Running Seminars and submit videos presenting run mechanics, nutrition, and discussions on LSD training verses CFE. The question is what am I looking to get out of this? (I am in love with my job at HHHealth) But honestly the answer really came up: what won't I get out of this opportunity? Always have to follow what we believe in and "go with the gut" for a lot of decisions. CFE is the way I train. It's changed my outlook on racing and it's beginning to change the perspective of our athletes @ CrossFit Hilton Head. The potential for growth here as a coach, athlete, and person is simply exciting.

I truly believe that you make time for the things that are important in your life. The fact of the matter is that when you put your priorities first and decide what makes you happy you're truly living. I love training and I love coaching and seeing individuals change. I am the guy that is so comfortable with routine that it's sickening. What I'm saying is this: when a new opportunity comes up and you're willing enough to break your structure, your routine for it there's obviously some importance there. The difficulty is deciding how much to really place and placing enough where it's not throwing off who you truly are and how you want to live.

So on to the Endurance Topic for today. I watched a recent whiteboard Wednesday and it was on the subject of getting "WOD Drunk," which is very comparable to the typical LSD athlete. What WOD drunk refers to is an athlete who only places attention on the 30minute AMRAP (haha do those exist) or the 20mile Long Run. Many CrossFitters (especially when initially starting) think metcons are the sexiest things alive and same goes for the individual training for their first marathon. Believe me I've been there and I'd be lying if I wasn't that person at one point.

As I continue to delve deeper into the studies of anaerobic training I continue to be blown away by how DRUNK I truly was and how WASTED the endurance community is. There's a website named Zone5Endurance and for the sake of you saving time, preventing injury while getting better training results it's worth a read. Let's keep it simple today: The crossover from dominant anaerobic to dominant aerobic energy production can occur within the first 30 seconds of intense activity. Thus, short-duration, high-intensity training can deliver tremendous aerobic and endurance benefits because the training itself can be highly aerobic. For those who can't understand this that means you're taxing your body aerobically in efforts under 1minute. 400M Intervals will train you much better than going out for that 20mile run.

Back to simplicity ... Heard of the Tabata Protocol?

Group A

• Trains @ 70% effort 1 hour per day 
• 6 week training duration

Group B

• Trains @ 100% effort for 4 minutes 5x per week 
• :20 On :10 Off 8 Rounds of all out intervals 
• 6 week training duration

Group A

• Increased aerobic capacity by 10%, no changes in anaerobic capacity 

Group B

• Increased VO2 Max capacity by 14% (one of the highest reported EVER in exercise science) and anaerobic capacity by a whopping 24%

What's the takeaway here? Just like you shouldn't drink too many beers, you shouldn't be getting drunk on training volume!!  Most athletes and coaches believe that gains in aerobic endurance are proportional to the volume of training.This isn't the case. 

In a nut shell, (par CFE module) some people bake Thanksgiving turkeys for 3 hours, others deep fry them for 15 minutes and they come out even more most. Check out the research. Don't train drunk. You wouldn't drive that way, why train that way??

Bouncing Back from Boston

Ever look forward to something for days, months, or even years? One of those events or moments that wakes you up in the middle of the night or makes your heart beat faster even thinking about it? Most recently, that moment for me was the Boston Marathon.

The kicker here is how do you react when that moment ... that day you've imagined in your head for years ...  doesn't go exactly according to plan? Does it define you? Does it change you? Define? Please. Change? That's a given (unless you're not being honest). e change is usually a positive. 

For those of you who witnessed my 3:29 Boston Marathon finish. You probably understand what I'm talking about. Not a single negative split the entire race. 40 minutes slower than my marathon PR. Yes, it was one of the hottest Boston's ever. Yes, my foot still wasn't 100%, but does that mean there's no positive change here? As I've said in the past, running and competing is where I learn about myself. It's where I'm able to think about what's important and live within my own head. That day showed me that I can push through a difficult situation, I can gut out a tough time and I can learn from that tough time. So here's what I learned:

1. If the foot you stress fractured 6months ago is hurting touring around New York City 2 days before a Marathon it's probably not going to be a personal record or very enjoyable run
2. When the temperatures reach 82 degrees at the start, have SaltStick!! 
3. Temps over 80 degrees 20 oz of water per hour not sufficient. Check www.gssiweb.com for adequate hydration levels before every single race *Water consumption
4. Review WHAT YOU KNOW and IMPLEMENT on race day (I had the info at my fingertips)
5. Learn from your MISTAKES, MOVE FORWARD, and REMAIN HUMBLE.  

 
SO from the Boston Experience... now I know how to not end up in the medical tent post race for 2 hours trying to get your fluids back. Now I know how to not have to drink 10 bottles of water to go to the bathroom again.  Now I know what it's like to be severely dehydrated and suffer through 26 miles. But the biggest now I know is that you'll always bounce back. Usually in more ways than one :)

I cam back from Boston a little beat up. No much time to get back into the groove of work and having to answer that question "How was Boston?" at least 100x not enjoying telling the answer. What I found though is that the more I talked about it and the more I do talk about it the more Positive the experience gets. Millions of spectators, fulfilling a dream and finishing with five huge learning experiences how can I not be happy or proud?

The people who are successful in this world take their screw ups and learn from them. They use them as fuel to do better the next time around and to become a better person. There's NEVER nothing left to learn and you never know it all. The opportunity to learn from these incredible experiences and is gift were blessed with and when we lose sight of that we've stopped living.

So in a nutshell, "How was Boston?" It was incredible. It was an experience I'll never forget. It was a privilege to be out there and I'm grateful for people around me, my friends, family and the continued opportunity to compete :) 

Fulfilling a Dream

 Two October’s ago, I was logging onto the Boston Athletic Association’s website to register for the marathon and a screen popped up which read, “Registration for the 2011 Running of the Boston Marathon is now CLOSED.” A registration process that took nearly two months to fill up the year before had filled up in a matter of hours. The fact of the matter is that I had been locked out of running my dream race for one more year. Devastated and mortified that this was the case, I worked my aggression out in a CrossFit workout with Fitness Director Adam Martin who happened to witness my dismay. I think if you probe him a little bit he’ll tell you just how upset I was.

 I thought to myself, this can’t be? How can I find a way to secure a race number? Qualified since December 2010 and now getting locked out of registration left me absolutely frustrated. After a few months of exhausting my resources on finding a bib number for Boston, I quickly realized it wasn’t meant to be that year. Why fight it? I’m now sitting here nearly two years later with the Boston Marathon approaching in 9 short days, about to fulfill a dream that I never even thought was possible.

 What’s interesting is that when I came to Hilton Head Health for my internship, I had never run competitively or even entered a local 5K race. I actually had no idea it would be something I’d crave. Growing up playing team sports such as hockey, baseball, and golf led me to that basic conclusion. In October 2010, I ran my first 5K out in Bluffton finishing second overall in a time of 18:10. I was honestly baffled by the fact that it went so well. Lots of H3 guests know that I’m nothing short of “ALL IN” now when it comes to these events, but many have the assumption that I ran in college. I can honestly say that before I came to Hilton Head Health I was not a runner.

My number one takeaway from this personal growth experience and unexposed talent has been to alert guests that they need to uncover something similar. Without a goal or a dream in front of us, it can be difficult to create a sustainable fitness regimen. Regular exercise becomes a big challenge if there isn’t some sort of sense of satisfaction, intrinsic motivation or need for achievement behind it. It could be as simple as getting your kids involved in a local 5K or attending an exercise class because all your friends go or doing it so you are healthy enough to spend time with the ones you love. What I am calling each of you to do today is to uncover your dream or reason for exercising? What makes it important to you? Once you do that, I promise you that you’ll simply be unstoppable.

Everything happens for multiple reasons, but what’s unique about the Boston Marathon is that it symbolizes just one for me. My reason for toeing the start line on April 16, 2012 is to inspire. Inspire you to step outside your comfort zone. Inspire you to achieve something that you didn’t think was possible. Ultimately, inspire you to create change.

I run because I love to compete, but more importantly I love to see that smile on the face of a guest who has just finished their first 5K. To me, that’s impactful….That’s inspiring.
If you’d like to follow me fulfilling my dream via updates the morning of race, please sign up for AT&T’s Athlete Alerts. TEXT the word RUNNER to 345678 using your mobile phone and enter my RACE BIB Number 1037 … Have a dream, make a plan, go for it. You’ll get there, I promise.

http://www.h3daily.com/fitness/friday-fitness-fulfilling-a-dream/

Why We Do What We Do: Albany Half

It's an interesting question. Why do we do what we do? I think why its such an interesting one is that its completely and utterly different for every human on this planet. I can say that with reasonable certainty that I know myself really well. I know why I do what I do in most facets of my life, yet it would be overly confident for me to say that I knew the "WHY" in all facets.

This week wasn't an ordinary one because the departure of three very close guests (I would call them family) left the walls of Hilton Head Health. Its going to be weird heading into work tomorrow and not seeing their familiar faces, but at some point every guest has to exit Hilton Head Health. I think what's different about these three is that they've clearly emulated my "Why" for showing up with a smile, positive attitude and desire everyday. Their commitment, dedication and sincere DRIVE to change themselves was and IS absolutely incredible. I think what surprised me the most though is how much I truly impacted them. I had an idea, but man am I thankful they let me know. All three expressed such gratitude for the personal training sessions, our talks and the support. Did I really do all that much?


My honest answer is I don't think I really did a whole lot, but clearly we developed deep relationships here. I think we're now all emotionally attached because they are my "WHY" for being at Hilton Head Health. These three beautiful, hardworking and caring people make it all worth it. They make working hard, taking on 10 appointments a day and going the extra mile IMPORTANT. Any extra hour I stay late in the office or any race I run these days can easily go back to these three (I can pinpoint other H3 guests as well - of course you know who you are). The fact of the matter is WOW am I grateful. 23 years old, I've found a gift in myself that positively impacts the lives of others and I'm in an environment that I can use it. Can you ask for anything more?

This weekend, I traveled to the Albany Half marathon in Georgia to defend my 1st place finish established last year. I have to note that to me it is TRULY about PRs and not the finishing place, but you do have to go back and defend right? :) Anyways, I found Saturday to be pretty memorable and unforgettable. Not because of the weather, but because of what I was thinking about the whole time...

As the 7am gun fired, It began to sprinkle and the drops quickly eased into a down pour for the first 3 miles. I hung back on the 1st mile and settled into a 5:50 pace (a little quick than I was planning). After that, I took over the lead of the pack holding 5:55 for the next 4 miles. Another runner came up and overtook me and at that point I had realized I'd gone out too fast! My pace settled back between 6:00 to 6:10 minute miles and at mile 7 two other runners zoomed by me (actually college kids who are on scholarships for running haha). Anyways, I was starting to get nervous and I thought this was the end for me. I thought it was going to be a crappy race. I mean it was raining, 70 degrees, gross humidity and to top it all off tornado sirens going off around mile 9 (what real runner is really going to stop?)!!! So as my pace continued to dwindle: 6:11, 6:17, 6:21, and another runner began to close in on me something strange happened. At mile 11, I took a mild glance at the bracelets on my right wrist. Do you know who gave me them?

Of course it was my "Why" three. One of the bracelets means courage, the other fearlessness and the third ... welll I just look at it and think BELIEVE :) I don't think I'll ever take these off because I quickly witnessed my pace drop to 6:02, 6:00, and then 5:55 for the last 1/4 mile. How did I have enough in the tank? All I was thinking is that I needed to have courage for them, I needed to be fearless even though my legs were getting tight and I needed to believe that I could finish strong because they were thinking of me. These three have such belief in me as a person that it makes me stronger. It did in this race, but it also will for the rest of my life. They have proven to me what my "Why's" really are...

I wake up at 5am with the same "Why's" that are clearer now than ever: To be a good person - To be a role model - To inspire others that anything is possible as long as you believe and pursue - To show others that they are not alone - To accomplish things I didn't even think were possible - To push my body to it's fullest capacity - To do this all for my family, friends, guests - To challenge others to change - To make others not expect anything less then their best - To show people that living healthy feels amazing - To prove to them that they can do more than they think they can ... and above all ... To live life in the positive, never saying I can't do something, and understanding that I truly can and will affect others.

That's enough "Why" for me. It's your turn...


3.03.12 - Albany Half - 1.19.55 - 4th Overall - 1st Age Group

Tybee Runfest: What PRs Really Matter?

Coming back from an injury is something I've never experienced in my early running and triathlon career, but I can happily say that the stress fracture in my left foot was the best thing that has ever happened to me. As an athlete (and coach now), I've grown in more ways than I can count on my fingers and toes ... most of which has been psychological.

I am writing this post now because its not only long over due for me to get back to this AWESOME BLOG, but in addition I am quite exhausted from waking up at 4 am to carpool down to Tybee RunFest! Today was our first Official "A" Race, which means the athletes of CrossFit Hilton Head completed their first cycle of CrossFit Endurance training since the inception of our running specific classes in November. To tell you the truth, it's been a lot for me to handle. I end up going to CFHH before my amazing day job that I am very passionate about at Hilton Head Health and I usually wind up there in the evening coaching or training. All I have to say is Day's like today make it all worth it.

Why is it all worth it? Well to start off everyone was ON TIME today :) We also legitimately looked like a team repping the CFHH Endurance Singlets for the very first time! Overall its been totally worthwhile because today I got more excitement seeing almost all my Endurance athletes PR in straight up classy fashion. The athletes trusted the training and posted 2 to 3 minute decreases in their personal records. Vlad even rested this week (Nutzzz I Know?!) For some athletes this was also their first ever 10K or HM. My take from today is that the enjoyment of others successes (when genuine) is always far greater than any self-achievements. Of course we're happy when we hit our own PR's, but its even better when you see individuals who train hard and accomplish things that they didn't think were possible.

It's also all worth it because today we were the definition of a team. The support was there on and off the race course. One of the CFHH athletes even came down just to photograph/video tape the event. He even drove us. Athletes warmed up together, watched one another and hung together post race. In a word, we were SELFLESS.

So how have I grown since the injury? Before stress fracturing my foot, I thought it was all about racing every weekend. I thought if your body is healthy why not push the limits as much as possible? The feeling in a race is like no other in the world, but what I've learned is that satisfaction and enjoyment from races can come in multiple fashions. If I never had sustained that injury I don't know if I would have taken the time to form the first official CrossFit Endurance team in all of South Carolina (had to throw that in because its pretty cool). I don't know if I would be coaching endurance classes Tues/Thurs/Sunday. I don't know if I would have gone and got my level one. The fact of the matter is that the injury gave me a different focus.

Instead of improving myself in my own training, I've been able to share with my fellow athletes a better way to train. I now have more control over how many races I decide to compete in (even though its tough to say no) and I also picked up yoga 1-2 times per week. Also, I recognized today how much 2 two guests from HHHealth really care about me. They woke up early, came down with beautifully designed signage, and provided immense support for me at the finish line. Its weird that they look at me as an inspiration, but again its a feeling far greater than any personal PR. I feel like I am getting better at recognizing the people in my life that truly matter. The people that lay it all out there on the table with you. The ones who are Selfless and at times put me before themselves. The people that treat me with such respect that I can't even imagine not doing the same. Often times in life, you have to do things that are tough and take a step back. It allows you to see the people that ultimately matter.

I may have posted a :48 Second 10K PR today and a 3rd Overall Finish (35:18); however the PRs that really matter for me today were the smiles of our athletes. The 2 selfless guests from HHHealth and above all the perspective I've been fortune enough to unravel over the last 3 months. I am stronger now than ever and I look forward to what's in store.

Journey to Jacksonville: Sportsmanship

Oh snap ... Its October!!! A bunch of races to catch up on and loads of solid training that's honestly been the best of my early career. Last month was busy at Hilton Head Health, leading all the way up to our Devin's Dash Memorial 5K which you'll hear about soon. I ended up setting a company record (so I proclaim) for personal trainings ... an astonishing 62!! That's About 1 1/2 weeks of just personal training guests. Love it.

With that said, time to get down to business on Less Miles, More CrossFit. My roommates and I headed down to Savannah September 24th for our 2nd shot at the "Heart of Savannah 5K." It was our first crack last year and we really enjoyed the race. This was pretty much our debut for running season and now there's literally a race every weekend. If your a runner you know how it is September through November. Pretty much game time.

Brian Knapp (my roommate and dude I want to someday beat) ended up placing first (as usual) running 16:10 and I ended up a close second hitting a 5K PR of 16:44. Fast for me, but we were both stoked to start the season 1-2. Especially since these were better times than last year. I also met up with my Cremator (50 mile ultra) friend Geoff Riehl and of course at breakfast he mentioned a half marathon next weekend in Jacksonville!! You all know I couldn't hold back and by the time I got back to Hilton Head Island, I had already registered for the race haha

I prefer the long distances and its honestly impossible not to register when there is a race close by. Literally anything within 4 hours, I feel compelled to go and compete. Racing is really the only place where I can see what I am made of and where I am at. How much courage do I have? I think its tough to describe, but you feel more within yourself and focused moment to moment, mile to mile.

Anyways, I ended up meeting Geoff in Savannah that Friday evening and we crushed the journey to Jacksonville. This dude price-lined us $50 hotel room so we were set to go. It was a long haul so sleep wasn't an issue. The race was the Marine Corps Half Marathon to be exact and it was also like 10th year of the half marathon really cool post race party with marines doing pull up contests and mad legit chocolate milk!! We were both super excited, especially me not even knowing this was coming until like 6 days ago haha Did you know Jacksonville is ranked in the top 10 of running cities?? I can see why after my experience this weekend...

Weather was pretty crisp and right before the race Geoff and I scrambled to find a urinal. Probably one of the most key moments is to time it right so your ready at the start line. As the gun sounded, I was pretty set on the pace I was going to hold and went out smooth towards the front of the pack. A few fellas took off cruising so decide to just hold my own and stick to what I could for that morning. That's truly what you have to do in endurance events. You'll only improve paces doing more speedwork and especially practicing technique!! As the race progressed, I began to pack up with 3 other runners, 2 girls and 1 guy so we had a good mix. What's great about bigger races is the competition. You can expect someone to be out there running the same pace as you, pushing you, and sometimes it just comes down to who will gut it out at the end.

So us four packed up and everyone was looking strong, no one really breathing that heavy yet. The one guy running with us had like these Florida Ironman arm sleeves on and was all geared up with compression ... I was like dude this is a half marathon. You can already tell I didn't want to lose to this guy. The two girls with us was a short caucasion (mad ripped) and also a Kenyan young women (I was pumped that I was hanging with her haha). As we shifted on, the Kenyan girl and I let them two take the lead and set the pace. We pretty much used them to draft off of (yess you can do this in running). With them setting a solid 6min/per mile pace I felt good, legs strong, breathing strong. Then it happened ...

Mile 7 was a TEST. You'll have miles in races where you feel something, somehting usually tough to identify, but something may come your way. What I felt this day was a little something in the knee cap (similar to patellar tendonitis). This race was only about 5 weeks after the Ironman so dang I was worried. Was my knee going to lock up? The weird thing was then it went away over a meager 1/2 a mile stretch. Whaaaaattt??? Nothing literally, that something had disappeared. As that went away my confidence grew and I was feeling really good so at about mile 9, I broke away from the pack because our pace setters began to slow. I really kicked it hard for that mile and held close to 5:50 pace if I remember correctly. Oddly enough neither of our pack's pace setters could catch up, but guess who came with???

Yes Yes the Kenyan girl!! I felt priveledged and not to stereotype, but it was just plain cool to be running with the women's leader. So her and I get to talking and its all positive. Things like: Its Only 3 more miles, your looking strong, let's keep this pace that kind of thing. So right past mile 10 there was an aid station and oh crap!! I found myself not even close to grabbing a gel ... I was way on the other side of the road!! So I said to myself screw it, I'll just gut it out. Wouldn't you know this fine runner happened to grab me a gel and no joke it was for me! Can you believe the sportsmanship?

I gratefully thanked her and we kept cruising in kicking at the end of the race and positively talking one another to the finish line. After the race, I thanked her a second time and we chatted about what a great course it was and how enjoyable of a race. What I still can't get over and will remember to this day is her sportsmanship, humbleness, and friendship on and off the course. This is what running and competing is all about. A collective crew of people who are out there only to challenge themselves. To push their limits, but at the same time, people with the same sick sort of idea that running a half marathon is fun. As I talked more with this girl after the race, it had actually been her first out right victory. She was so nonchalant about it that I said to myself this is a role model runner and a big reason of why I love competing. That's what we need to remember when we perform is:

1. Sportsmanship - go the extra mile in a race to be friendly with someone. Show them the respect they deserve because they are competing and trained for the same event. Shake hands after the race no matter the place and remember that your only out there pushing yourself.
2. Humility - remain humble. There is always a better runner out there and this is why we continue to hit the streets and race. Humility goes a long way after a victory and individuals who express it allows them to improve and excel quicker than their arrogant counter parts.
3. Friendship - not a race goes by where I don't meet someone new. Seek friendship out there. We are all connected in these events and dedicated towards the same goal. Competition is an open avenue for you to meet some of the best people on this planet.

Marine Corps Half Marathon FINISH TIME 1:18:53 (>5 PR) 8th Overall ... Mad cool Pictures to come!!!