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!

Transitions are a Skill

Ever feel like you go through lots of transitions? Think back over the course of your life, how many different times have you changed paths, migrated from one interest to the next or chosen an alternative route? What's interesting about transitions is that they're everywhere. We not only make them physically, but we do so mentally. Mental transitions are the toughest.

I used to be an LSD addict. Yes, I measured my success by how many miles I got in each week and how long it took me. The weeks that I got close to 60miles I felt like a rock star. Training wasn't planned back then. The only plan was how many miles seemed right today; How many miles over 10 was I going to run on the weekend? Intriguing structure to training now that I look back. 

For those readers who don't know "What CrossFit Endurance" actually involves, check out the video below. In less than 3 minutes you'll figure out just IMMENSE of a transition I made in my training: 

So what difficulties can you anticipate experiencing when making your transition to CFE? 

1) Its a 180 degree switch - Focus switches from miles to moving better.

2) You'll be a duck out of water - Not many are brave enough to attempt

3) You will look different - CrossFit Endurance athletes actually have muscles (interesting) 

4) People will continue to question your training - EXPECT this ... won't go away for awhile 

5) You'll go back and forth - Most will find themselves out on at least one "long run" the 1st go around. It will take time for you to fully be drinking the "CFE Kool Aid"

6) The workouts will always be tough - If you're doing it right that is

7) You'll have to plan - Establish a base in CFIT, then 3 sport specific wods per week (SI, LI, TT)

8) Struggle with the idea of less is more - focus will shift to how can I recover quicker? 

9) Evidenced based knowledge will flood your brain - your benchmarks will improve, head will start to run out of space with the evidence that less running and more S&C makes you faster 

10) You'll have trouble NOT PRing - Yes this is a difficulty :)) 

Now you're one step in front of everyone thinking about this new way of training. What I want you to compare this transition too is that movie all your friends said was awful, they were adament for you not to go and see it, almost begged you, but then you watched. The movie turns out to be an all time favorite. What do you do? You watch it over and over again and it never gets old. That's what CFE will become for you. You just have to give it a chance...

The best part is once you start watching, the community sees your excitement, potentially thrives off it and before you know it everyone's watching... 

This weekend's triathlon in review:

Race:Tri the Midlands

Place: Northeast Columbia, SC
Conditions: Sunny, Beautiful 
Distance: Sprint 

Swim: 9:20 (19th)
T1: 0:45
Bike: 41:52 (55th)
T2: 0:38
Run:  18:50 (4th)

Overall: 1:11:23 (13th)
Age Group: 3rd 

 Absolutely gorgeous course this weekend. Small lake swim. Bike loop was an out and back that took us thru some rolling hills and pretty neighborhoods. Run took place inside Lake Carolina Development ... man would it be a great place to live. The hills really played a role in my bike performance (that and I need to get stronger) along with the run. At roughly the 1.5 mile turn around, the course featured a steep grade of at least 10% for 1/2 a mile. Yikes!! My legs felt tired going into the day, but all and all happy with the performance.

 Learning experience - Don't ever give up until your drinking water in the post race tent! At the very end of this race, I was gaining on a fellow athlete. Literally about 200meters away from the finish I put a kick on and passed him with force. Unfortunately, I guess he had looked at my calf and saw that I was in his age category (I had no clue) however he decided to kick hard back at me so I had to keep it moving!! I quickly kept the jets on, but here's the kicker. For those who compete in triathlons you've probably noticed 2 strips of finish line mats. Typically one before the ACTUAL finish line. For some reason in my brain, I thought the first met registers the chip time. Now running at about 5:30pace into the finish I ended up slowing up before the OFFICIAL timing mat. Result? P.J. (who I met after the race) ended up finishing 1 second in front of me. Unreal. I like to think I am quite humble guy so I went right up to him and congratulated him on his last minute charge. Fair and square he had scored 2nd place in our age group. The coolest part is we were both psyched. There is not always the opportunity to put in a charge like the one we did at the end so no complaints here. NEXT TIME THOUGH - its hard running all the way to the ACTUAL timing mat.

Anyways that's the report ... fun as usual ... learned ... ready for the next one!

I'm now exactly 8 weeks out from Louisville Ironman. Can you believe how fast time really goes? I simply see August 26th as just one more transition. I'll be going from triathlete to Ironman athlete. My life has brought me to this race for a reason and there's no fighting it. Not fighting is important to note here because life is going to throw you constant transitions. You have to sort through them. You have look at every one as a positive one. Even when you may not believe. Just like in a Triathlon there's a lot that goes into each transition. Whether it's T1 or T2. If you freak out and don't stay calm your going to take longer. You'll do more harm than good and it will take you longer to get out. It's bound to happen every once and awhile, but TRANSITIONS OF ANY KIND ARE A SKILL. The tougher the transition, larger the reward. 

Brian Mackenzie's book: Power, Speed, Endurance comes out October 1st .. Pre-Order now!!

Proud to be a Product

Priority one ... Happy Father's Day to all the amazing Dad's out there. There are a lot of you. This post goes out to all of you who have gone the extra mile time and time again for your kids. Those late nights and early mornings that you cared to your core to provide your selflessness. I am a huge believer that we're all products of our providers, which of course means our parents. The definition of a provider is: one who supplies a means of subsistence. Interesting ... Dad's make such an impact on us, that the pieces of who they are truly get morphed into us. If that's not subsistence, I don't know what is. Whether we like it or not we're products. I'm proud to be a product of my provider.

Today being Father's day I've been thinking nonstop about my Dad. I knew this post had to be about him.  Living away from home has its perks, obviously much warmer here in SC; however its days like today when I wish I could just drive up the street and kick back a brew with my Dad. This is my best way of staying connected to him.

Kids don't naturally understand how much their parents do for them (I know I didn't) until its too late. We start in diapers, hit kindergarten, High School, head off to college, move away from home, get that first job and then we realize how lucky we were. The actuality of how much our Dad's did for us. It really puts it in perspective when it final hits you. My Dad's absolutely amazing and there has been moments throughout growing up and my early adulthood that will sustain in my brain forever. Truly a special guy, so here goes on those moments:

1 - When I was roughly 12 years old my brother, Dad and I were out pond skating on a cold wintery night. In our neighborhood, we would always walk down the street when it got cold enough to skate. This particular night we were going at it for roughly 2,3 hours having a blast and then it started to get Dark. The puck was flung over to an edge of the pond and off I skated to get it. CRACK, BOOM! I fell straight thru the ice. In full out panic mode, I flailed, tossing and turning attempting to pull myself out of the icy water. It wasn't happening (scariest moment of my life). In a mad dash I was starting to migrate under the water until my Dad literally hauled ass to scoop from the other end of the pond to scoop me up and drag me out of the water. A few seconds later, I honestly think I could have drifted underneath the ice. Dad you saved my life. Thank you.

2 - I'm 16 years old, 20 days fresh of having my license. Crashed into the back of my friend Eddie's pick up truck wrecking the Volvo owned by my parents. I had stupidly not been paying attention at the wheel. Car was totaled. Still in the "Cool" phase of driving, I quickly found out it wasn't so cool to turn to the passengers side window and wave to friends. Just enough time with your eyes off the road to get into quite a pickle. So what did I do? Somehow I thought I could hide it from him. Got the car towed to the house and then when he came home I was scared shitless. Those who know me I'm not the type of kid to lie (It's quite difficult for me). He came up to my room and I lost it. Started absolutely balling. Screamed. Mostly being frustrated with myself and my stupidity. He could see I was in the worst of shapes. You know what he did? He understood. He said "It's okay, the important thing is no one got hurt ... you're okay ... it's okay ... forget about it" Dad you understood. Thank you.

3 - It's the first "Parent's Weekend" I had only been away from my Dad for a couple months. Me at Clemson, him up in Massachusetts. I was excited for them to arrive. I'm not going to lie it was weird being so far from home, 18 years old ... 18 hours away .. no joke right?! So I knew they were soon to arrive, but then there he stood. I popped out into the hallway of my Freshman dorm and as he got closer I saw something I had never ever so in my life. My Dad emotional, again those who know him understand that emotions are rarely exhibited :) I walked right up to him and said hey Dad, gave him the hand shake half arm hug and felt him shaking to see me. Dad you missed me. Thank you.

4 - I think what my Dad's always done the best is support. Whether is was getting me to hockey practice, attending a golf match or coaching my baseball team he's been there. Never missing a beat. This moment starts with me in the middle of the New Hampshire Marathon. I'm 23 years old running my 2nd marathon (the most challenging I'll probably ever tackle, HILLS!!). My brother and Dad had this great idea of biking the course while I was out there. They ended up getting lost and put in more miles than me that day haha. What I'll never forget though is that my Dad came buzzing by roughly mile 22 and I was hurting bad. My pace was fading a little bit, but as he brushed by he said "Just keep going buddy, your almost done." Quite simple, but he gave me strength. The quick comment fueled me to keep going. It resonated. Dad you supported me. Thank you.

5 - A mere 6 months ago, I was up visiting the old stomping grounds for the holiday's and I signed my Dad up for his first 5K. The New Year's Day Hangover Classic 5K in Salisbury Beach, MA. It was his present because I knew he would have to do it if I paid for it. When I got into racing he seemed to gradually start running. It was interesting. He continually told me he would never race and was just running to get in shape. I was so excited to share what I love with him and have him in the same race as me. Coming off a stress fracture, I finished close to PR, but that wasn't at all the cool part. I jumped back to the finish line shoot and as I saw my Dad coming in - not only pushing hard, but kicking at the end I got the chills. I was pumped to see him cross the line. Just under 27minutes. Impressive. Dad you ran with me. Thank you.


I could go all night on other moments my Dad and I have shared, but bed time is getting close. All I know is that my Dad woke up and took me to 5am hockey practice, cooked and fed me, cared for me even when I was out of line, he took me tubing in the summers and purposely dumped me off, on and on the list goes. The results are in though. HE's BEEN THERE. Not everyone is fortunate enough to have had someone like that in their life. Especially to his caliber. I'm truly proud to be his product. He has shaped me into the man I am today. I'll never forget. I'll never be ungrateful. There are more moments to come. Dad you've always been there. Thank you.

Busy? No Complaints.

Ever think you can't get busier? Oh believe me you'll always find a way. More so than ever did I live the word BUSY this past week. Let's just say my week started with a 4hr delayed flight out of Missouri, CrossFit, Ironman training, HHHealth, complete household move Thursday and Friday night and then a Triathlon to polish it all off today. No complaints.

I think as humans we often assume there are more hours in a day than there actually are. It's unfortunate because there is a fine line between drawing yourself too thin and being busy. I like to think I'm good busy. I don't dismiss opportunities. I find that when you start sacrificing things that you enjoy you begin to take yourself out of the game. Busy? No complaints. Read on...

Race: Festival of Flowers
Place: Ninety Six, SC
Conditions:Light to Heavy Rain
Distance: International

Swim: 29:45 (35th)
T1: 0:43
Bike:1:06:30 (58th)
T2: 0:34
Run: 40:30 (11th)

Overall: 2:18:04 (25th)
Age Group: 2nd

This race marked my second ever international distance and man was it a great arena. The swim was an awesome 1500m loop point to point, bike one big loop and the run finished by overlooking Lake Greenwood we charged up a steep hill to cross the line. I wasn't expecting rain at the race start, but just before they shot the air horn officials mentioned that it was pouring just miles away from us. Turned into a rainy day, but man another spectacular experience.

#1 - I learned today that I need new holsters for water bottles on the bike. It happened again that I lost my fuel source during the bike portion! I wanted to test the SFH in race protein, but unfortunately after one sip it popped right out of the holster. Before Ironman I'll be looking into some more secure options.

#2 - Try not to zone out on the Swim or the Bike. I caught myself a few times getting too comfortable on both portions. I think what separates the pack is athletes who know how to push the pace the entire race. I felt like at a couple points I zoned out and got a little lackluster with my strokes and cadence. Always have to expect more.

#3 - Run technique felt strong, FOOT WAS NORMAL. Very conscious of my posture and pulling of my feet. Additionally, there was no pain in my previous stress fractured foot, which is encouraging. I believe if I continue to think technique first just like I preach I'll be all set at these races and injury free!!

Coolest Race Highlight - Chatting with Nico Felix, Dan Carhart and Chip Collins pre and post race. Just like CrossFit every sport creates a community. When you start attending the same races and have the same dedication that others have you naturally start to bond with them. These are three cool dudes that are double my age, but living the same life and loving the same things. Triathlon is about experience, it's about knowing why you're there and sharing that with others. To sum up the coolest race highlight though I have too quote Nico when he said "Your bike-run transition was a Total Mind Fuck" ... this was him referring to how quickly I got out on the run course (we both go there the same moment, apparently I was so quick it messed with his mind haha) Also need to thank Chip for going "Jeff Ford Style" referring to shirtless for the entire triathlon :)

Anyways, back to the "being busy topic" ... this is where I think CrossFit Endurance gets a few paleo brownie points. Like I've mentioned in previous posts, CFE is far less time, but much more intense when it comes to the workouts. We've discussed how building anaerobic capacity improves aerobic capacity, but what about the benefits to your lifestyle?? Balancing work, kids, training and ally our other responsibilities can be a handful and frankly impossible at times. This is the beauty of the CFE protocol. YOU DO HAVE MORE HOURS IN A DAY and can still get the same results.

I see this type of training as sustainable.It's more manageable for my lifestyle. I like to hang out with friends, I enjoy getting my "me" time and finding that lucky girl wouldn't be at all possible working at HHHealth full time running H3@Home, leading my CrossFit Endurance team "Less Miles, More CrossFit" and now Interning for CFE. Sometimes people ask me how I get it all done. The reality of people that are busy is that they figure out how to be efficient. Do you ever find that you're more productive with a plan? A set of appointments or a bunch of To-Do's? What happens on your least productive days ... notice anything?

This week, I found myself getting close to the spreading too thin line, but I know that things are fine and that it was a result of simply not feeling fulling prepared. Sunday's are key for this. Folks: write down your To-Do's, Hit the grocery store and take the evening to relax because if you're doing things right when Monday hits it'll already feel like Friday.

With that said, I caught myself saying "I'm busy, I'm busy way too much this week", but the fact is I can't think of anything else I'd rather be doing. It's a simple equation here. Do what you love, love what you do. There will be plenty of time to take a rest, but for now what's your life calling you to do? Who is it telling you to think about, care about it? Busy-ness will never take you away from the people you care about the most nor will it stop you from doing the things you love. It doesn't work like that. What you have to do here is Answer the call. Find efficiency. If you happen to get a voice-mail make sure to return it. Busy is good and know that it means you're doing something right in your life. No complaints...