For My Father

Today I said goodbye:

To my first friend,

my first coach,

my first fan,

my first role model.

I said goodbye to the man who taught me how to become a man, and continually made me strive to

become a

better man,

husband,

and father.

I said goodbye to the man who continually reminded me to

be humble,

accept my shortcomings,

be a good citizen,

and take responsibility for my actions.

Dad, I miss you already.

Not a day will go by that I do not think about you,

all you have given our family,

all the lessons you have taught us.

You were a remarkable human being,

with an enormous capacity to love,

share,

and listen.

I hope, that I if I have the chance to live as long as you,

I can look back on my life, as you did,

and enjoy it a second time.

Love you Papa.

My dad with Janina during my first attempt at a triathlon. He was there encouraging me—never to try this again—but encouraging me all the same. 

Holy Cookie Monster Weekend!

Wow, what a weekend. I had a solid week of training capped off with a 13.45 mile run Saturday morning with Vanessa and Adam. It was a great run. We left about 7:15 in the morning. By running standards, that is considered pretty late. I mean, heck, by eight o'clock it was already pretty toasty outside—mid-80's—with a bazillion percent humidity. The first part of our run was a really slight gradual uphill, followed by an increasingly steep incline. Once we got to mile three, it was pretty much smooth flat sailing to about mile eight. At the turn around is when the run gets a little more challenging. There is two-mile, steady incline that was making us work. Once we got to the top, the challenge was not to let our legs go and shred our hamstrings on the steep decline. The view on the run was spectacular. That is what I like most about going out on these long runs. I am out there, in the middle of these farms and ponds, and long roads with zero traffic. I have my nutrition with me, and my Fuel Belt on, and I am just going. Mile after mile. The sweat starts to drip off my face and onto my sunglasses. I am toasty warm, and all I can think of is how spectacular the scenery is and how much of a rock star (a.k.a. triathlete) I feel like—minus the throwing of televisions out of hotel windows, and not being able to differentiate between night and day.

Adam was so hot after our run that he had to be hosed off by Vanessa. Here he is seen doing his best Flashdance impersonation.

The Three Amigos one last time (for a while anyway)

After getting home, I had to quickly take a shower and get ready to go to my twin's first dance recital. They danced for about two and a half minutes, in which time they pranced, galloped, crawled, and twirled on stage. They were awesome. Stella even snuck in for a picture with the dancing queens. 

Ah, not ready to claw each other's eye sockets out over who gets control over the Magna Doodle, book, or doll.

Just look at those beautiful lines!

Sunday was a lot of fun. It was Father's Day, so while my wifey was at rehearsal from 9:30-1:30, I got to be... a father. Afterwards, she came home and Adam and I got together for a 50 mile ride followed by a 5k. Adam and I had a great ride out to a state park next to Lake Ontario. It was about fifty miles round trip. Cookie Monster (my new ride) was fast, real fast. I know everyone says, "It's not the bike, it's the engine." Yeah, well, true as that may be—I agree there is NO substitute for training—it is the bike a little bit as well. I pushed hard into the wind on the way there, but I never really felt fatigued at any point. On the way back, I averaged a pair of 31 m.p.h. (49.89 k.p.h.) splits on some fast flats. No offense Madone, but I never did that with you. I am excited for Musselman coming up on 10 July. That HIM left be bewildered last year. I had no idea what to expect, no idea at all about nutrition. Seriously, I drank less than 30 ounces of fluids on the bike. What was I thinking? Oh, I wasn't. I have the nutrition down this time around, so I am excited to see if I can knock off some serious time and set a new PR on this course. Our run felt fine. We ran a solid 8:20 pace off the bike. We were not trying to run hard. In fact, a couple of times, Adam and I had to slow each other down because we felt ourselves gradually get faster (oh, and Adam was sporting his Garmin 310 XT, so he knew exactly how fast we were going at every second.) That gets annoying really quickly!

Monday: OFF


Tuesday's Morning Speed Workout: 


2 mile warmup
Fartleks on roads: 10 Farletks at 90 seconds, with 2:00 minute recovery run in between. 2 mile cool down.

Finished my Fartlek's and made Julian's graduation just in time. Congratulations Graduate!

Lastly, congratulations to Luca and his friend Bradley for making the All-Star Team this year. 

Good job guys!

More soon: A cool review opportunity for me, and a GIVEAWAY!

Train Smart!

Mile Repeats, Take Two....Mile Repeats, Take Two

Today was my third go-around at mile repeats since being introduced to them by my running terrorist  coach, Vanessa. I have noticed a real difference from just the two that I ran when I go out for my long runs. Maybe it's psychological—or psychosomatic (like how I am convinced that wearing my white Ironman visor somehow makes me a stronger runner—it does though.) Whatever the case, I am certainly convinced that everyone who is training to run should incorporate some type of speed work into their routine. 


I have noticed that I feel a lot stronger in my long runs (10+) Adam and I ran 14 this weekend and our last two splits were 7:30 and 7:15, and I felt like maybe I had a little more in the tank when we were done. That is exactly the way you are suppose to feel when you are done—like you could have gone a bit longer. 

Vanessa studying for her graduate Medieval comprehensive exams before our six mile shakeout run with Adam. Notice the 2010 Boston Marathon jacket Vanessa is sporting. Showoff.

It is promising that I am feeling stronger and able to get in some serious training right around the time that I need to. Although, I have to tell you, as a father of five I sometimes have to bag my training, or cut it short in order to be a father of five—and THAT IS OKAY! My blogger friend Bob at ONEHOURIRONMAN has a really refreshing attitude concerning Ironman training and staying married. He recently finished a book about how to train for Ironman with minimal hours. His mantra: You will not podium, but you'll finish. Honestly, I think I am somewhere in between the two. I know that I have six hour rides to do, but there is no way that I can really commit that much time without upsetting my kids who want to spend time doing things with their daddy on the weekends. Can't I get out early and be home by mid-afternoon? Sure, but with five kids, each one of them needs their time with me. We often do activities all together, but a lot of times I just do things with the girls, or one of my children at a time. 


This is a look at what my last two speed workouts consisted of:
Workout #1:


2 mile warmup
mile 1: 7:45
500 recovery
mile 2: 7:28
500 recovery
mile 3: 7:03
500 recovery
mile 4: 6:37
500 recovery
2.5 mile cool down


Workout #2


2 mile warmup
1st mile: 7:15
2nd mile: 700
3 mile run off track
1200: 4:45
400 recovery
800: 3:13
400 recovery
400: 1:34
400 recovery
2.5 mile run


Okay—serious swim day today and a bike. 


Adam Update: 

Still single ladies. Alexa, I'm looking your way.

More soon. Train Smart!

The Blue, The Build, The Bullet

Something old, something new, Something borrowed, something BLUE. This age-old saying does not merely apply to brides on their wedding day, but to owners of Blue bicycles everywhere. 


Something Old: Me, and riding a road bike in triathlons for the last three seasons.


Something New and Blue: My Blue Triad. 


Borrowed: The talents of bike shop owner Dave Silloway and his cast of peculiar mechanics that work with him at  The Bike Zone  in Rochester, NY


The question was, who is going to put it together. "Why, anyone can put together a bike Mark. What's the big deal?" you ask. The big deal is that my new Blue has an integrated seat post. That means the seat mast is actually part of the frame. There is nothing to slide up and down inside the post. One piece of carbon. One very expensive piece of carbon. Cut the seat mast too far, and well... you're in trouble. Most bike designs alla Trek, Felt have seat masts that slide inside the post. If you mismanage the cut, you are out a $75 piece of carbon, not the entire frame. Frames get pricey, or so I'm told. Why the integrated seat post you ask? Why, aerodynamics of course. I am liable to shave a few millionths of a second off of my bike.


I bought my first ride—a Trek Madone 4.5—from Dave  (relax wifey, when I say "my first ride—" this is not going to start the purchase of a long string of rides I need for various biking  activities. But just in case you want to get me a really nice present for my birthday/anniversary/Christmas, or you are secretly planning a triathlon shower before Rev 3: Cedar Point, or any other time in our marriage, here are some bikes I would like to add to my arsenal:


Blue cyclocross
A really shiny urban-yuppy single speed 

I asked Dave to build my ride because of his experience, and because he is a rider. More, two of the top triathletes in the area entrust their bikes with him.
Let's meet the dude who built my ride:

Name: David Silloway
Age: Ageless

First Bike: 20" Huffy with motorcycle style banana seat

How did you get into riding: My brother rode BMX with all his buddies, and I wanted to do it too, because I thought it was cool

How long have you been riding: I started racing BMX when I was 13. I've done a couple of mountain and road bike races since then

Favorite Bike You've Ever Owned: A 24" Hutch BMX Cruiser. When I was a kid I spent a lot of time on that bike. I raced it, rode everywhere I had to go. It took me everywhere. I also dig my new Calfee.

How many bikes have you owned in your lifetime: Depending on how you look at it, either 20, or 18,000.
Favorite Ride: Highlander 100 miler. This is a tough ride that works its way through the Finger Lakes area. A lot of steep climbs in and out of the bluff. 
Some cool stuff you might want to know: Red Ribbon Aids Ride from August 18-22. It traverses 420 miles and tours the Finger Lakes region. It is a tough ride.

Beer of choice: Stout. This is  very important. There are two people that I think you should keep very happy. Your bike mechanic, and your librarian. Let's just face it, Dave is responsible for making sure I'm fast and safe. My librarian is responsible for making sure I am free from ginormous fines. Coincidentally, my librarian Gerry is a world-class photographer and took the last picture in this post with my Blue. If indeed you want to get on Dave's good side, I would recommend bringing him a beer. Dave likes Lion's Stout, a beer, I think, I proudly introduced him to.

Now, to the much anticipated bike build. I dropped off the bike for him on a Tuesday and the bike shop was swamped. You know, western New York, short riding season. Everyone wants to get their bikes tuned up and out there to enjoy the tiny window we have to enjoy the season. After the busy weekend, I came back into the store because Dave said he had put my bike together. This is what I saw as I was walking up to the shop entrance:

Now it was time to cut the seat mast—which in its original, uncut, size L position, is well suited for someone, say...8'4. 

I had complete faith in Dave. I was not worried at all. Not even for a minute:

This was after the initial cut. Dave took two more cuts to ensure the right seat mast height.

After the initial cut, Dave made two more. 

All this cutting can make a man thirsty. If you are in and around The Bike Zone, drop in and bring Dave a beer. Good Beer. Like:

Dave likes beer. 

After some cuts, Dave had the aerobars on, and was trying to talk me into giving him the bike:

Okay, here is mechanic Chris with Dave having a rather philosophical discussion  concerning something I had absolutely no idea about. Seriously, they might as well have been speaking in Bushman Click, Sanskrit, or pig-Latin, but they were gravely serious, and were going on and on about casing and wires, and where to cut. In the end, I am glad they took the time to get it right. It would have been bad converting my Blue into a single speed. It would have seemed like far too aero a frame for a commuter bike.

After all that hard work, Dave would love to enjoy a beer, perhaps this one:

Since bringing the bike home on Sunday, I've put in about 150 miles on this puppy. My Blue is fast. I went out for a nice easy ride on Friday with Alexa who will soon be sporting some nice, new, hot pink crankskins on her Cervelo. Nice. Adam and I went out for a nice 56 miler yesterday. I will not even come close to bottoming out this puppy like I did my compact double 50/34 on my Madone. I was mashing it on some straights with the wind yesterday, and I had plenty more gearing to go through.

I would like to thank David Silloway for building my new rig and all the fine folks at The Bike Zone. Dave will soon be expanding The Bike Zone at its new location on 2100 Ridge Road West in Rochester, NY. He sells Trek, Raleigh, and will be selling Felt's in the new location. When you swing by, bring him a beer, like this one:

Remember, Dave:

Beer:

Dave:

Beer:

Thanks Dave! 

Isn't she pretty? Alexa has named her Cookie Monster. What say you?

Giveaway: Check out Kelly's totally cool giveaway at trimommylife!

Train Smart!

10 Questions For Dr. McDonald

A few months ago I received an email from Timex asking me if I were interested in interviewing Timex Multisport Pro triathlete, Dr. Alex McDonald. I love being able to speak to professional athletes about their training. They have a way of showing vulnerability and humility that you would not expect in a world-class athlete. This guy is your typical type-A triathlon slacker. You know the old story: guy decides to take up triathlon on a whim with his friend while attending medical school in Vermont. After his first sprint—he's  hooked—and after just three short years of racing becomes the national elite age group champion. Oh, did I mention that he raced to 5th overall finisher at Ironman Wisconsin, and competed in the Ironman World Championships six weeks later finishing in the top 6%? Oh yeah, in 2007, Alex was the U.S. champion at Ironman Lake Placid and 29th overall at the Ironman World Championships. Seriously? Come on man, train harder. I mean, if you are not battling Crowie for first, what's the point? Some of us mere mortals have difficulty understanding why some people are physiological freaks of nature—alla Lance Armstrong—and some of us inherit genes that were not handed down from Mount Olympus. It can not all be the training, right? One thing I did learn about this cat is that his father competed in triathlons when he was a child. Maybe there is hope for my five little triathletes in training?


Without further adieu, here are the questions and answers he provided:

TDOF: One of my biggest fears about training for triathlons is that I will get sick days leading up to a race—or worse—feel ill on the day I am suppose to race. How do you negotiate a race that you've spent time, energy—not to mention some serious dough in the case of Ironman—but know that you are not operating at 100%. Has this happened to you, and what have you done? 

Dr.AMD: Before my first Ironman I came down with the flu. I had spent so much time, money and energy training for the race that I did it anyway, even though I was far less than 100%. I ended up with walking pneumonia and was sick for a month afterward. Would I do it again in the same situation? Probably not. The race was a tough experience, as if an Ironman is not hard enough, I was coughing the whole day and felt so drained. However, the month afterward was pure misery, I have never felt so terrible for so long in my entire life, it was not worth it, there is always another race. In general, it is really important to listen to your body when you train, to avoid injury. And using a heart rate monitor (I use the Timex Ironman Global Trainer) and following a good training plan is one of the best ways to do this. It helps you to know how hard you’re working out, and ensure you take enough rest days.

TDOF: Yeah, I am pretty excited about the Global Trainer as well. That might have to be next on my triathlon shower list. 

TDOF: There is a lot of talk about proper nutrition, leading up to, and during the race. I find a lot of contrary information. Is the best rule, just to use plans as a template, and determine your nutritional needs on your own by how you feel during training?

Dr.AMD: Nutrition is one of the most individual components of endurance sports. However, the body is also very good at knowing what it needs. That being said, generic nutrition plans are a good place to start and then tailor them to meet you specific needs.

TDOF: I have a love/hate relationship with swimming. When I have the time to do the volume consistently, I can not wait to get in the pool. When I miss a workout or two, I feel like I am learning how to swim all over again.

Dr.AMD: This occurrence is very common both among highly competitive swimmers as well as novices just learning to swim. Swimming is unlike running and biking because you can’t just do it over and over again and get better at it. The mechanics of swimming and the "feel" of the water is very important to maintain and frequency is key. In an ideal world triathletes should swim as often as possible, even if it is just 20-30 minutes of easy drills at the end of the day, everyday. That being said, this is very impractical for most triathletes. The best solution is to swim Monday, Wednesday and Friday. This leaves an athlete with only two days out of the water over the weekend, and gives the legs a relative recovery day on Friday, before the big weekend training, as well as another relative recovery day on Monday.

TDOF: I have never thought about it in that way before; just getting in the pool for a little time each day, apart from my regular workouts. I need to try that.

TDOF: We all have busy lives. When some of us are not busy with our part-time jobs training for Ironman, we like to put some "valuable time in the bank" at home with the people that matter. Have you learned any skills through the years to balancing family life with a high volume of training that you could share?

Dr.AMD: It is certainly a challenge to balance work, family and friends. I think the most important way to keep everyone happy is to make sure your family and friends understand the time and commitments that training for an Ironman requires before any potential conflicts can arise. Additionally, try saving up some "points in the bank" with family and friends in the off season or early season when training is not as important and then cash in these points leading up to the big race day. Lastly, after the race make sure you spend some extra time or energy focusing on all those who have supported you through your training and racing.

TDOF: I've noticed that my workouts are stronger at certain parts of the day than they are at others. Perhaps—like Superman—I am in constant need of vitamin D from the sun for power—but I really have a problem feeling fast when the sun is not out. Should I train when my body feels the strongest?

Dr.AMD: Often schedules and other commitments don't allow many athletes to train whenever they want to, and workouts must fit in and around work, family, friends etc. To ensure that you are training appropriately, a Heart Rate Monitor and/or power meter such as the Timex Race Trainer - or better yet the new Global Trainer which displays power data as well as heart rate - can be a very effective tool to make sure you are getting the most from your workouts. This way, regardless of whether you "feel" good or bad, you can rely on objective data and make the most out of every workout.

TDOF: How much of a difference will a triathlon specific bike make on the bike and run portion for the age-group triathlete?

Dr.AMD: That is a question which is highly specific to the individual. However, in general a TT bike will help a triathlete bike faster and save a little more energy for the run. How much it can help really depends on the athlete and course.

TDOF: Cool, it sounds like my recent triathlon bike purchase might have been a decent investment.

TDOF: How do you negotiate your season when you sustain an injury that is going to keep you from training for a prolonged period of time? 

Dr.AMD: Injuries are very challenging, both physically, as well as mentally and this is perhaps the hardest part to negotiate. First thing is to change your race goals, or push them back. Staying motivated with a goal down the road is important; however, if that goal is too close, an athlete might try to push himself or herself too hard too soon when injuries really need time and patience. Second, focus on a non-race goal. For example, diet and body composition can be a great focus when training must slow down or stop. Lastly, if you are able to still swim or bike, make sure you stay active in those sports and focus on other limiters.

TDOF: We all know that you have to invest a lot of time in the physical component of triathlon, but do you have any suggestions for the first time half, or full ironman about any mental preparedness that you can do to get ready. Do you do any visualization with regard to running or swim form?

Dr.AMD: Mental training and racing is a very important aspect of triathlon that is often over looked. I recommend spending time mentally preparing throughout the year, however, especially in the few weeks leading up to the big race. Visualizing perfect technique can certainly be of benefit throughout the year. However, taking 5 minutes every day in a quiet place and simply visualize every aspect of your training and racing can make a big difference. Also trying to focus on staying positive and staying mentally focused during adversity, both in training and racing, can be a very valuable skill to develop.

TDOF: For an amateur, deep wheeled rims might shave a whole minute off of an ironman distance course—maybe. What one piece of gear DO you think would make a significant difference for the age-group triathlete that they might be overlooking?

Dr.AMD: Wheels certainly do make a difference and make you faster on race day. However, training with a Timex Heart Rate Monitor and a power meter makes you faster and stronger all the time! If an athlete is saving up for a triathlon purchase, I recommend purchasing a Timex Heart Rate Monitor and a power meter and then simply renting wheels on race day!

TDOF: What was your introduction into the sport and how long do you think you will continue to race triathlon?

Dr.AMD: My father competed in triathlon when I was younger and I watched him compete as a small child. I plan to participate in triathlon for the rest of my life! :)

TDOF: I plan on racing for the rest of my life as well. I am looking forward to the day when I can actually get out there with any of my children who might be interested.




I would like to thank the Timex Multisport Team, and Tristan over at Catalyst for setting this up, and Dr. Alex McDonald for taking the time to answer some of my nagging questions about the world of triathlon. Good luck this season!


Alex's official home page is http://www.alexmmtri.com. In addition, he also writes a bi-monthly column titled Iron Doc on Xtri.com.


Updates: Great 10 mile speed workout on Tuesday, followed by a six mile shakeout run yesterday. Bike bling to follow shortly!


Train Smart!

Keuka Lake Triathlon Race Report

I drove down to Geneva for a meeting with my Musselman Arts Triathlon co-directors on Saturday afternoon following Luca's baseball game. Adam came down to meet me at four o'clock before taking off to Keuka to go and pick up my race packet. Once on campus of the college, I started getting butterflies. This always happens, especially for the first race of the season. I start looking around at all the tricked out tri bikes, athletes. I always start sizing up my competition, speculating which guys look strong. You can never really tell though. After picking up my packet and purchasing an overpriced stick of glide (which has now been added to my triathlon shower list,) Adam and I drove the coure to check it out. I had never been on the course before, which is kind of ridiculous, considering I do not live very far from any of the Finger Lakes. The swim course was fine, but upon exiting the water, you have to climb up two flights of wooden stairs before you are allowed to take off your wetsuit.

After driving the course and getting a sense of it, I told Adam I wanted to get a couple of nice pictures of the bluff and the area all around because it was so beautiful. Having lived in the area during his childhood, Adam knew all these places that most people would have completely overlooked. He took me to a place called Garrett Chapel. It is nestled on the side of the hill overlooking Keuka Lake. If you did not know it was there, you might not ever find it, as it is hidden completely from the road and there is  a gravel and dirt turn off from the bottom of the hill to get there. What am I doing in this picture? Let's just say that Adam decided to "liven" up the car with some of his odor. This is no normal flatulence mind you—Adam has been known to take lead paint off of walls.

Did I mention, he's single ladies!

Walking up to the chapel

Flying buttresses!

Adam thought the scenery was lovely. Here he is watering the flowers.

Did I mention, he's single ladies!

Adam was just a bit jealous that he was not racing the next morning and made sure I knew. 

Did I mention, he's single ladies!

I was a mess the day before the race. I had to leave the house in a hurry to get to make a meeting with some colleagues Saturday afternoon an hour away, and I was running around the house with my wife trying to find all my race gear. Luca had his one and only Saturday baseball game that morning (of course!) As soon as I got him home from the game, I had to be out the door again. Before you pass judgment and think I am whining—know this: my wife had a concert this past weekend with dress rehearsals almost every night of the week leading up to the concert. I was at home solo all week getting the kiddies in bed. I had zero time to prepare, wash clothes, think. I have been concentrating on getting the dishes done, working on professional obligations and getting to bed early so I don't feel terrible the next morning while training. Okay... I'm whining a bit. I'm done. As the age old adage goes, it is what it is.

I was in bed by 9:30 the Saturday evening. I was pretty comfortable in a strange bed, although I woke up freezing. In the morning I could hear rain coming down incredibly hard outside. Adam had to borrow a couple of sweatshirts from his father on the way out, or we would have been icicles waiting for the day to warm up.

This was the lovely view from the car on the way to the triathlon.

Part of the reason I love the sport of triathlon is the camaraderie that you share with your fellow athletes. One of the first people I saw in transition is my friend and blogger buddy Alexa (who coincidentally, sold me my first pair of triathlon shorts ever three years ago.)

Alexa placed second in her age group, 12th overall. Awesome job Alexa!

Race Day:

Terrible.

The end.

Have a nice day.

I certainly did NOT put together my best race today. Okay, working out the kinks is  not so terrible, and I had several "kinks." First of all, my swim time was dreaded. I spoke at lengths about this in a past post. I got out to the first two buoys decent, but after that I was incredibly wide of the buoys. A conservative estimate is that I swam at least an extra 300 yards. I was fairly fast when I started out, but when I looked up I was a good 50 yards off course from the rest of the second pack and I could see the dreaded triathlon breaststroker gaining on me. I felt completely demoralized in the water!

Okay, out of the water in 33:25. Embarrassing, right? My transition time: not any prettier. I forgot to count the rows where I placed my bike. If it were not for Adam walking up to the transition area, I might still be there trying to find it. T1: 2:47. The bike was okay—not terrific. I pushed the climb way too late and still had plenty in me when I got to the turn around. Bike: 1:19:23 (18.9 m.p.h. average)

Guess what happened at T2? Yup, forgot where my spot was. T2 time: 2:21

Hey! I found my shoes! Finally!

The only "bright" side was my run. I thought I was running fairly slow the whole time, but managed to run 8:19's, despite the fact that I had a woman fall down right in front of me on the run—the run! She was saying hello to one of her teammates running to the turnaround, and she twisted her ankle where the road meets the shoulder and fell to the floor hard. I immediately stopped to assess the damage. She gashed open her wrists pretty good, and she had road burns and blood on her ankle, and chin. I yelled for someone to get the medic, made sure she was alright with two other racers who stopped. I helped her to her feet. Conservatively, that was another two minutes that I "lost." If it were a dude, I might have ran right on top of him on the way to the finish line. Kidding. No race is that important to leave a fellow athlete on the ground.

Here I am with Marit, the young damsel I "rescued" in distress. Holy abs batman!

She could not have had a better attitude. She got herself up and just continued as if nothing had happened to her. Way to finish Marit!

Okay, the first one is out of the way, but I am definitely going to need a "prove-it-to-yourself" triathlon here in the next couple of weeks to fare way better. The good news is I was not sore at all the next day (which is proof I did not work hard enough?)

Ah, the finish line. Despite having a poor race, I had a smile on my face and I had a wicked great time!

Here I am with Chris L. Chris is running Placid in a few weeks. I will be volunteering. Good luck hombre!

Okay, not my best race—by far—but I did have an awesome time, so a lot of great people, made some new friends, and I am super motivated to go out there and kick some serious butt next time around.

A big shout out to my friend Kelly over at trimommylife for an AMAZING first place Athena division finish at Rev3 Quassay!!!   Awesome job Kelly!

Okay, I was back at it this morning with mile repeats. I am not going to let one bad race get me down. Here I go again!

Train Smart!