Sunday, December 7, 2008


The last performance of the year is in.

Simon started triathlon 2 years ago. He did an 11:10 IM that year. Earlier this year he went 10:20 at Arizona. We have been chopping away at his performances until yesterday. Yesterday at IM Western Australia Simon went 9:36!!!! 1:11 swim, 5:07 bike, then 3:07 marathon!!! Smokin fast Simon! I’ve seen you put a lot of effort in to the result. You deserve it.

Just proves hard work, and the right plan you can do whatever you set your heart to.

Sunday, November 23, 2008


I want to congratulate another athlete I coach. Dennis Druml started with me mid summer. Last year he went 11:33 at IM Arizona. We got him sub 11 at IM Wisconsin, and today he went 9:58 at IM ARIZONA!!!!! WELL DONE!! Now we just need to skip the bathroom breaks and you’ll have your next PR!

Camps, clinics, etc.

Training Bible is working very hard to try to provide all of our clients with the highest level of service they can buy. We are currently working on a single day workshop for athletes. They will be able to come to these workshops for very low cost and gain a tremendous amount of information from this.

TBC has some of the most qualified coaches in the industry and we take a lot of pride in that. The basic principal is this. Any athlete (coached or not coached) can come to these. They will be handed a form when they register that they will carry through the clinic with them. We will have stations set up with physical therapists, bio mechanic experts, high level coaches, nutritional experts, bike fitters, etc. We will be able to provide most of these services with our own coaches.

After athletes have gone through these stations they will have a complete synopsis of where they stand that day as an athlete. Armed with these tools their coach, or if they are self coached, they can make more educated decisions about their upcoming fitness plans.

We are finalizing dates and prices but we are very excited to launch these as soon as January. If you have interest in hosting one for these in your area please contact me directly. We would need a minimum of 15 athletes.

In addition to this, we are setting up an Athlete appreciation camp in Tucson, Arizona. For 100.00 we will be hosting a 4 day camp for our athletes! If you are a non coached athlete interested in learning about some of these opportunities let me know. The cost for a non coached athlete will be 300.00 and spaces for these spots are very limited.

I know a lot of people like to harp on the “off season” and it IS IMPORANT. But I have always found it easiest to just focus on future things to help me navigate forced downtime in the fall.

By wife says Im too obsessed. :)

Saturday, November 8, 2008


Wow, what a great season.

I overstayed my welcome on the season just a bit, but it was a great ride and 2008 will absolutely be one of my favorites ever.

One thing I learned was to really stay focused on your goals, and execute those. I had a goal as of June to do Kona. I decided to do Clearwater with some friends in Aug. it was not a bad move necessarily, but after Kona I really lost focus (rightfully so).

My Father in Law is a motivational speaker and points to a theory he calls “The goal achieving mechanism”. This is a very powerful mental tool, but it is also a tool you have to learn to use correctly. Let me explain. I set my Goal achieving mechanism to Kona as of Mid June. Once that goal was achieved, the mechanism was turned off. The goal had been achieved so subconsciously I was finished with my season. I still wanted to do Clearwater but I would tell people “Just for fun and a chance to hang out with friends”. This is a fine goal to have in its own right, but if I really was honest with myself, when I toe the line, I want to do the best I can. My body was completely not into this race today. Not only was I tired, but it was very hard to do any training leading into the race. The inner fire was gone because as I pointed out, the goal had been achieved in Kona.

Lesson learned and I will use this as a way to talk to my athletes next year as we discuss goals. I think this is also the danger of changing goals significantly mid season. Not only is the goal sometimes a physiological change, but also mental.

Clearwater weekend was a blast. I was able to have some meeting down here with some key players which will allow us to launch our very successful youth program here next year. In addition to that I hung out with some great clients, and was able to host Simon Thompson as well. So the trip was well worth it, and after all, it snowed at home today, I was on the beach. J

Sunday, November 2, 2008

Why I coach

Post race reports like this are so awesome. Liz, way to go. I am very proud of you!

"Adam! 3:35....SICK TIME FOR ME!!!! oh, and a negative split! i felt awesome until mile 22.5. I wanted to push it once I got into Central Park, but it's just too hilly but I was very pysched just to hang on. :) THANK YOU!!! I truly owe it to you. I have run NYC 2x and never had so much fun. And never felt so good in any of my 8 marathons. Talk soon!"

some recent pics. Blog needed them im told. :)

Simon Thompson as well as Craig McKenzie are two of my favorite racers. They are not only very competitive, but they are two of the best people you will ever get a chance to meet. I have been coaching Craig all year and we have finally worked out his bike power.

Simon (Thomo) came to visit me for a few days in Chicago. He helped put on some clinics for the kids team. He was great. Just thought I would post some pics.

I also like to put my wonderful wife up here when I can, and thank her for her support in 08!

Sunday, October 12, 2008

Kona Recap

Kona this year was an interesting experience. I felt better prepared then I have ever been before. Everyone around me was so much support I am very lucky to have such people in my life- Thank you.

A short race report:

Swim was a typical IM swim. Got the crap kicked out of me for the first 500 meters, then it was OK. The nice part about being a faster swimmer is usually you get some open water. Not here, everyone here is just too good; I had to swim amongst several swimmers the entire way. Swim was 55 min.

We got onto the bike and we had to go through town. I was chaotic. There were several turns, construction, people, etc and for sure we were all in packs for the first 5 miles as it was just about unavoidable. I felt terrible about it but tried my best to stay legal, just way too hard at that section. With all the turns and hills it was not as if we were setting records though.

Bike started out good. I wanted to ride with other riders for motivation. I really didn’t find too my people to ride along. It just so happened where I was we were very spread out. It was really fine with me as I just rode to power anyway. When we started catching the women pros that was pretty cool. Towards the end of the ride there were sections we were doing 11mph. It was so windy and hot. I tried my best to keep the water coming in but my gut would not let me drink everything I wanted. I felt strong the entire bike though and even passed several people at the end. My bike I think was a 5:09 which today, I was happy with.

Started the run and off the bike knew I was in a bit of trouble. I wanted to run a 3:30 or better. I wanted to start off with a good clip then settle in. Honestly I wasn’t sure if I was going to finish, or more accurately wanted to a few miles in. I was so hot I felt I could barely move let alone run. I decided to run for form and cadence and walk every aide station and drink 2 cups of whatever. It seemed to work OK as I was surprisingly sub 8 min miles for the first 14 miles. Then I slipped to 8:30’s for a bit and threw up in energy lab when I drank a hot red bull at special needs. I had to walk run 2 mile to just absorb some calories. Shot my averaged down to 10:02 pace and when I knew I wasn’t going to PR, I decided to just “jog it in”. Later found out it was 108 degrees in the energy lab! My SRM had an average temperature of 93 degrees for the bike!

I finished up in 10:07. I wanted to be less than 10 hours, but I really was satisfied with this race because with a melt down I was able to have a very respectable result. I faced all my demons this summer and came out OK. I tell my athletes anyone can race well when things go perfectly, what do you do when they don’t?


I had three athletes here. I'll cover them in finishing order.

Steve Johnson went 9:51!!! He passed me in the energy lab and looked very good. Not bad for his first IM ever! Well done Steve.

Rodney Adkison had a 20 min PR! Rod flew and was strong the entire run 3:26!

Craig McKenzie was one of the first high level pros I have ever coached. I was as nervous for his race as I was my own. Traditionally Craig is a great runner with several sub 2:50 marathons to his credit at IM events. He was never able to be close enough on the bike though and his highest finish time here was 23.

Craig’s issue this year was he has been putting off Achilles surgery to try to get through the race. We knew going in the run might not happen, but to give it a shot. Craig for the first time came off the bike in 23rd place and was the best position he has ever finished to that point. That was with a bad swim as well (another thing that normally does not ever happen)!

2 miles into eh run Craig’s foot hurt so bad he felt and was right it was time to call it a day. We know now he can do very well here. Had he ran a 3:00 yesterday he would have been 13th overall. 2:55 would have put him to 11th. He will be back.

Tuesday, September 30, 2008


I am very excited to go to Ironman but a few things recently have helped me keep my perspective on the event. Talk about putting things in perspective. As important as this is to me, there certainly are things out there that are bigger. It is easy to lose perspective at times.

A friend of mine was in a near fatal car accident. She is lucky to be alive. Trying to balance family and work with training is always fun. Most recently however though, my wife’s grandmother had a stroke.

The woman is in her 90’s and still mows her own yard – 3 acres!!! She is amazing and I only hope to be so fortunate when and if I live that long. She was a bit out of it as she fell and hurt her neck and head pretty good. After a couple days in the hospital Lindsay, who is there, called to give me a status report.

We were unsure how such an independent woman would face the facts that she is basically paralyzed now on her left side. Her first comment to Lindsay: “Well, I never got to deal with a challenge like this before”. – WOW!! Can you believe that?! No Poor me, no, what am I going to do, just hmmm, this should be interesting. She is amazing.

I know I could learn a lesson or two from this woman and how to have a positive outlook on life no matter what cards are dealt. Talk about a perfect mental approach to triathlon. Heck SHE should be doing Kona next week.

Also I would like to extend a HUGE THANK YOU to all who have contributed to the charity I am racing for in Kuna. Race to Cure Blindness is an organization my friend Michael Stone was instrumental in helping to set up. Michael is in a battle for his eyesight. You can read more on this on the website I created for him:

Monday, September 15, 2008

Not even sure what to Title this one.

Ok, sometimes I swear things are stacked against us just to test our mettle. Training you would think is hard enough, but add the sense of humor of God at times and we have a unique concoction of small miracles and just making ourselves look like complete asses.

Enter Adam-

I have a wonderful daughter and stepson. They definitely add a unique dimension to the daily “To Do” list at times, but always worth it. My daughter and I get to enjoy her gymnastics practices every Monday and Wednesday night together. Before I continue let me explain that I do not live full time with my daughter, she lives with her Mom. I see her very frequently usually 7 days out of every 14 so I work very hard to maintain a very active roll in her life. In addition to that, when I have her I try to make most functions centered on the kids and giving them the attention they deserve.

Back to the gym- These being my nights with her, I was not extremely excited to have to observe her through an observation window for 90 min. My daughter isn’t too pleased that it cuts into our time either, but I think it is good that I play a roll in as many aspects of her life as possible.

99% of the time I have everything done and am able to watch her do her practice in entirety. With crunch time for IM training, this particular day I was running behind and justified leaving for 40 min of the 90 to do my short run. After all, most of the other parents do not stay, so I really would not be a bad Dad doing this…

Ok, I take her in, it’s already raining, and I am thinking this is really going to suck running in the rain, and changing out of wet running clothes in the car, but I am committed and to get it done today, it is what is required. Back to the car, I put on the running gear and go to put on my running shoes – no insoles! Come ON I think, I must have switched them as they had my orthodics in them. OK, I am resourceful, Ill take them out of my casual shoes and just make the best of it. My shoes I’m wearing this day have insoles glued in… I pick at them for a second now willing to totally ruin the shoes to get them out, but it is not happening. OK, Ill run without insoles, it’s a short run, I’ll be OK. After a quick inspection I realize I have the new Nikes with the ability to put the pod or whatever it’s called in them. Well I do not have a Pod, so I have a damn hole with a hard plastic rim in the center of my arch. This is getting ridiculous I think, OK Ill try it. At this point what do I have to loose?

I start running, of course feel it a bit, but try to draw on my Marine Corps days and pretend I do not want the Drill Instructor to know I screwed up and forgot something knowing the discomfort of whatever I am currently experiencing will only be compounded if I go noticed. On we go, and it really gets to be OK.

Of course I am SOAKED, to the core. I come back from the run and assemble the best I can the dry clothes on the passenger seat, knowing I have 50 min of “safe time” to change in the parking lot until the class of 5-7 year old girls and Moms’ pour out of the building in mass to all the cars- I can do this.

The parking lot seems very crowded today and I can’t seem to figure out why. Well I found out. There is a NEW class also going on. That class gets out 45 min before my daughter’s or more accurately exactly the point in time I whip my wet clothes to the back seat and am totally exposed! Shit! I scramble to get my underwear up my wet legs which of course is rolling up and getting caught on everything. There is no way I am going to make it and I scramble for my shirt and a towel to cover up. Oh, this is going to look real great I think to myself, imagining the headlines in the Police blotter the next day and having to explain to my kid why she had to help bail Dad out of jail.

Of course the car next to me must have been designated the car pool van for the day and more kids then clowns getting into the cars at the circus are able to pile in, all the time, thank goodness the mom is focusing on strapping in these youngsters and not thinking to look at the covered up half naked man in the car next to her. Finally I am able to finish getting everything on without being discovered and become fully clothed – RELIEF.

As I get out of the car and give the Mom a waive I think to myself, “Boy that run was worth it”. Man the things we do to fit everything in at times.

I just wanted people to know I can relate to having to fit things in around a very busy schedule. It gets to be tough at times, but you know what, it is worth it.

Sunday, September 7, 2008

Nice Work!

Congratulations to my 3 athletes who raced Wisconsin.

Paul W, nice PR and you finally got your Kona spot!!!
Jim D, Kona for you as well, and doing so with an Age Group record by 30 min!
Dennis J, 30 min PR for you on a tougher course.

Very exciting to watch you 3 today!!!

Monday, September 1, 2008

Learning from some of the best

It has been awhile since my last post. I just seem to never find the time to do these.

I came back from Boulder a few weeks ago. I was lucky enough to train for a week with Macca, Paul Ambrose, Brent Sheldrake, Simon Thompson, Cam Widoff, Bryan Rhodes, Wes Hosbson, Gordo and others. Well, Wes and I didn’t technically “train” unless you count watching the Olympics and sharing some great laughs.

I was able to do all of this because this year I have been getting some help from Macca and he was kind enough to let me tag along for a bit. These guys are simply on a different level. They are amazing to watch train. It has been a tremendous learning process to be able to train with the guidance of a current World Champion and get his insight into success.

What is interesting to me is their mental willingness to have fun, laugh at each other, encourage each other and train hard. We all know they train hard, but what I was most impressed with is the mental approach all these athletes have.

I am getting ready to go to Hawaii in just over a month. I know I’m prepared; I’m racing the best I ever have. I was totally honest with Macca about my being excited, but also nervous. He had some great insight into how he approaches his race there, and shared tips with me he has learned from others, as well as his own experiences.

I have spent so many years racing “scared”. I have been criticized by people who want to see me fail, people I thought were my friends, and the worst yet- myself. In so many races I have raced to “not do bad” versus “the best I think I can do”. These guys simply do not think this way. All of these guys have had amazing races as well as very poor races and even DNF’s. I used to think that they would DNF because they had to race again to earn a different paycheck. While I am sure this is true, I would guess now it is because they just lay it out on the line. They are willing with the consequences of their effort. They are willing to laugh at themselves, learn, and move on to the next race almost immediately.

I had some insight into this mental aspect while training with all of these guys in Boulder. It is hard work as an age grouper. We invest so much time energy and emotion yet still have to balance the “daily grind”. I have found myself a long the way forgetting to have fun. Macca told me specifically to not get so caught up in analyzing that I forget to execute.

My promise to myself going into Hawaii, and the thing I have been talking to all of my athletes about is to not forget to enjoy the moment. As Macca told me, make sure you do not over complicate something that is supposed to be very simple: Swim, Bike, Run.

Sunday, August 10, 2008

Little fish in a big pond.

Last week we did Steelhead. Some clients and I drove up there on Friday for the Sat race and were ready to go! Weather, while hot seemed to be good for racing. When we woke up for the race, it was clear skies, but quite windy. So windy they had a hard time holding the swim buoys in place and had to cancel the swim. I think it was swim able, but understand the RD’s caution in calling the race.

As soon as I heard the news I knew absolutely I was just robbed of a historically strong leg for me. Not only a strong leg for me, but a leg my main competition is not traditionally strong at, so it was in effect a double whammy.

My first reaction? Oh well, I guess we are running twice. Remarkably, I didn’t care too much in a negative way. One thing I have learned about triathlon is anything goes. We compete in an outdoor sport, so weather is just part of the deal.

Race went well all things considering. 10th overall a couple min out of 5th and I was very happy with that. Could I have out swam those athletes? Who cares, there was no swim that day, so it doesn’t matter. The athletes who beat me raced damn well and were better then me that day. Well done to all of them.

I had several athletes do well as well, and 3 of them were able to secure their Clearwater spots, so it was a good day. Lindsay, pulled her hamstring, and was not able to finish. That was a bit concerning to me as I do not know any other athletes with her determination and willingness to deal with pain. One of only 3 DNF’s in a 15year plus career meant she had some major issues going. She has been working so hard to get the injury solved for her run at AG Nationals.

I’m off to Boulder this week to do some training with some pros out here. There is definitely a level beyond what even good age groupers train at. Today we went for an “easy” run and I was dropped going 6:30 pace up a 3 mile hill at altitude! The easy run continued after they waited for me and we ran 6:00 flat pace for several miles on a slight flat and downhill. I am a bit nervous to see what a “tempo” run feels like. It is a good lesson in humility anyway.

I'll be brushing up on survior tactics the next few days in case I find myself lost in the wilderness out here.

Ahh, all in good fun though.

Tuesday, July 22, 2008

Going, Going, GONE!

Unfortunately, I think I am talking about my base fitness. I have attempted to throw in a half Ironman (Spirit of Racine) as Lindsay decided she wasn’t going to do LP. It was a good effort, but I think Im reaching the end of my pre built form and am in need of some retooling here soon.

Racine was an experience. The water was 55 degrees which just sucked. Add to that the fact t was so foggy they delayed the swim by an hour as you couldn’t see the markers. I was one of those people saying “just start the swim, we will sort it out. After all, I can stand here and see the next marker, when I get there, ill be able to see the next, etc.” Insert foot in mouth now. I took off well and made it to the first can in first or second depending whose hand was leading at the time. This guy and I went clear off course as we couldn’t see s*!t. Damn. I told myself to make the adjustment and just forget it. I did, was able to swim back up to the leader and tried not to think about time I could have put on the field with the same effort. Exit the water, here we go.

On to the bike, within 5 miles I was in the lead. I wanted to bike aggressively today to try to find some limits. 5 miles in both nutrition bottles were ejected. I decided it was worth stopping and going back for them. When I did that a guy caught me and he rode very well. He and I exchanged the lead in what seemed like 15 min increments. I know I put in some serious efforts to shed him and could not. I felt like he did the same, but I dug deep to stay with him as well. Neither of us drafted at all, but it always is nicer to have company.

On the run this day I took out of T1 in first but was fighting leg cramps straight away. I think my position is a bit too aggressive for the longer stuff, need to adjust this before IM. This guy passed me and was just a better runner, period. I was holding on OK running about 6:40 pace and was told to take a wrong turn by an official. It only cost me about 3-4 min of actual time, but mentally I could not get over it. I felt cheated. I felt like on a day I had to fight so hard to run descent, I didn’t need that. I also knew if I continued to focus on this, I was doing more harm then good. I was talking to Macca after a race he did this year where he too was lead off course. He was obviously upset, cost him the win, but he continued to fight.

So continue to fight I did. I tried my best to get back down to 6:45 or better and just could not. With every passing mile I became more discouraged. I decided to let myself have a pity party but on a double loop course also did not want to give up as I knew several athletes out there. I knew with 2 miles left when I started thinking of miles in terms of 8 min segments, I was done for.

I finished in 4:16, solid even with an admittedly short swim, but not the result I was after. I have considered dropping out of Steelhead, but took some advice to just finish that race then work on Kona prep.

I will tell you this. I have raced all over. The competition here in the Midwest is tough. If you’re having a bad day, you can really drop off quickly. Solid athletes all over for sure, but I was impressed at the depth here.

Justin H. seems to be coming back from a serious injury and while I hated to get passed again, was so happy to see him returning to form and run a 1:20.

That’s it for now.


Monday, July 7, 2008

Mind over matter

My drill instructors used to say "It's all mind over matter. if you dont mind, it doesnt matter"... maybe it works here, probably not. :)

I normally do not like talking about myself, but people have told me they like to hear about my experiences. So I am going to attempt to give you some insights without the intention of “hey look at me”, but so you might be able to use what you like, and ignore what you don’t.

I woke up for Lake Stevens and while sitting in the hotel waiting to go, I read an article about keeping your mental state in a race, and not over thinking, or judging situations. Seems easy enough, but as you all know, add power meter, speed distance, HR, nutrition, etc, it can be more complicated then it sounds.

I tried to commit myself to just relaxing and enjoying the day. I decided I have trained my body how to do what it needs to do; now I need to get out of the way, and be an observer. I wanted to observe so I could keep things in line, but let it do what it knows how to do.

I had SO MUCH FUN racing on Sunday. More fun then I had in long time. I was doing the bike with a huge smile on my face, and just simply had a blast. I averaged 289 watts, which was my highest for a half ever. Had a very solid pro level swim and bike, and ran a 1:27 off the bike on a hilly course which for me is solid. I won my age group and was 13th overall.

I started the run and decided to do the same thing. Not judge myself at any given min, and just take my calories in, and have fun. It worked like a charm. I was happy to see my run splits come down post injury.

Im not sure if I will be able to do it again, but I’ll try. I learned a valuable lesson and like most lessons, take the good, and add to it my other experiences. For my athletes I coach, we would with all the data and I think you would be crazy to not train and race with the info. But coupling that with the strategy above I think is the key.

I talked about having a coach earlier. I am still asked from time to time if it shows a lack of knowledge that I have a coach. I really do not think so. In fact, I would not let anyone coach/consult with me that say he or she does know it all. In fact I would run the other way. I think the best coaches and mentors in the world are able to put themselves in a learning seat all the time, put their egos aside, and find new techniques. Chris tells me all the time, his success is a result of all the people that have helped him along the way.

I feel very fortunate that I have been able to meet some of the mentors I have had along the way.

Friday, July 4, 2008

Back at it.

Vacation is supposed to revitalize you fill you with energy and help you face the World when you come back right??? I usually never take a vacation, much to my wife’s displeasure that does not center on the ability to train or race.

Our last family trip was my opportunity to punch my ticket on that request. It was perfect. Kids were involved, Lindsay was there, and I could satisfy everybody’s need to have dad on a “vacation”. It was a lot of fun. I only did barebones schedule couple swims, and a couple runs all week long. Everything was done by the time breakfast was over and then I had nothing but family time going into the rest of the day and night.

It was the perfect “vacation”. I did everything I was supposed to do and to be quite frank was happy to do so. I had as much fun as anyone else there. So where is my revitalized attitude and outlook? I came back last weekend and have felt as if I have been moving through quicksand the entire week. My motivation is in the tank and every workout is looming over me as an obligation, not something I look forward to doing.

I have a race on the schedule for this weekend and am actually on my flight too it as I type. Lake Stevens 70.3 was my alternative race to some other ones I like doing. I chose this one this year as I was going to Lake Placid to support Lindsay in her Ironman effort. She has since decided due to work and other obligations Ironman is not in the cards for her this year, so I am able to do the other races now. With my attitude the way it is right now I half did not want to go to LS 70.3. I decided what I most likely needed though was to be put back in the environment and “act as if”. My hope is by going through the motions by the time the race starts…or ends, ill be jump started.

We will see.

I know at the end of the day I want to be successful, and I do have a lot of fun doing the sport so I am absolutely sure things will eventually come around. For all of you struggling with the same thing, I just wanted you to know we all can relate at some time or another. We always seem to see people at group functions or exciting workouts most people are excited for. I think it leaves us with the feeling like we are strange that sometimes we struggle. I assure you, you are not different from any other triathlete in the World. We all have ups and downs. Thankfully, more ups then downs.


Monday, June 23, 2008

Bigfoot and Disney

Training has been going at a steady rate. Athletes I coach are going well, and the summer is finally linking some great weather together for us to train in.

I have hired a new coach this year. I am asked at times if I have a coach, and I absolutely do. Today I did a race here locally, the Bigfoot Triathlon put on by Running Away. They did an amazing job. The course was very tough though, and there were some really good athletes in the field. What made the course for me harder was the training we put in the week of the race, to include a 5 hour ride the day before. Some people do not like to go into a race tired, but I don’t mind. Sure it makes for some questionable performances at times, but racing is fun, and is simply the best way to get experience and put a flashlight on your weaknesses.

Anyway, today at Bigfoot as I was trying to run through the wooded cross country course, I could find every excuse to slow down, or just “bag” the effort. If a coach does nothing else but help you to believe in yourself and push yourself through some low points it is almost worth it on its own. I knew I would have to report my results back to my coach, and I wanted him to be impressed with me.

With athletes we coach we have them prioritize their races. Today was the lowest priority, a “C” race. Please understand I race as hard as I can for all the races, but with the lower priorities it is just a situation where less, if any rest is put in for the event. I was able to get 2nd overall today and the athlete who won was simply the better athlete today and deserves the win.

Here is how my race went:

Well, I should start with Saturday.

Saturday I got to meet up with Paul W, one of the nicest guys I have gotten a chance to train with and very talented as well. We brought Yuri along for the ride who has continued to make huge progress over the past 18 mo. going from 340 pounds to riding 4 hours plus the day before an Olympic race is good stuff.

Sunday- Race day

Swim went well, I was able to get a good start and share the lead with another swimmer. Admittedly he did most of the work as he was too strong for me to stay in front of for long. We came out in 20 min, which seemed to be within 45 seconds of the fastest overall swim for the day – good start.

The bike was almost a DNF. I used Red Bull as I had no other nutrition left with me. When I opened the water bottle it shot into my mouth, distracting me just enough to have me veer off the road. A near miss with a pothole, a mailbox a moving car later I was finally up to speed. I had a good split. Today I averaged just a bit over 300 watts.

The run was brutal. I tried to think of positives thoughts and forced myself to stop scripting what I would say when someone in my wave eventually passed me. Up down through the woods to grand mother’s house…

My run as always still needs work, but I hung in there and finished strong.

It is always so helpful to see others on a 2 loop course and get re energized when new athletes are running with you on the second loop.

From the race to Disney World with the kids! Back in a week.

Tuesday, June 10, 2008


I went o Eagleman 70.3 with the hopes of having a great race. I have had injury issues this year and other setbacks with work, schedules, etc. and was looking to put a solid effort in.

Traditionally I never do well in the heat, and the day was scheduled to be 115 degrees. I tried to use all the information Cheryl taught me about metal outlook ,and concentration and decided I would do the only thing I could do – my best effort for the day.

The swim is pretty much the same for me every race. I end up towards the front, never really out of it because of the swim, but never really put people to bed because of a great swim. Same thing happened here. I swam a 26:42 which put me in the top 4 or 5 in my AG coming out of the water. Sure there was contact and I got kicked and all the other stuff, but you all as triathletes understand that and to tell you that happened would be like telling you the water was wet.

The Bike- I decided today that all my training has left me fit enough to do what needed to be done on the bike. I have been using a new coach this year myself and have learned heaps from him in regards to mental outlook come race day as well as how to strategically race. We came up with a plan that dictated that I go for it on the bike and try to hang on for the run. With my Achilles injuries this springs we new the bike was my best weapon. I got passed 5 miles in by a guy who was flying. I had to maintain between 320-350 watts on average to follow him (not drafting). To use some motivation is absolutely an advantage, but nothing illegal about that. We went through the half way point after going back and forth with each other in 1:03! He eventually dropped off the pace and I could feel my stomach shutting down so I slowed up the last 10-15 miles as well to try to get ready for the very hot run. I ended up with a solid 2:16 bike split. I averaged just under 270 watts I believe.

The transition I saw no reason to rush. I drank some fluid, put socks on and grabbed a bottle of Infinit for the run (smart move).

On the run my friend Christian passed me about 3 mins in. He had won the age group last year and was looking strong again. I knew by the fact there were no other bikes in T2 he and I were number 1 and 2. I also knew if I wanted a Kona spot I had to be second place or higher.

When Christian passed me I told my self to be patient, and not get panicked. He was either having a great day, or would blow up. I needed to focus on my business and control things I had control over. It was so hot on the run. I was running what I felt was pretty slow. There were no real mile markers on the course so it was a guess as to where we were at pace wise but I was guessing about 7:30-7:45 pace. Every aide station I would take on water and dump ice cold water all over myself. I forced 3 gels down in addition to the infinit which really seemed to help a lot.

At the turnaround I was there in 45 min which meant I was actually running 7:00 pace. That surprised me a bit, and Christian was only about 45 seconds up on me. I tried to look really solid to put some doubt into pursuer’s minds, but the next guy behind me was only 90 seconds back. To be honest I thought that was pretty close and wasn’t sure if I could hold him off. I picked it up for a mile but paid dearly for it and slowed don from mile 9-12 pretty good. I actually felt better for the last mile and was able to finish in second place even though I ran a 51 min split home.

It was rough conditions. My critics know I have trouble with heat and it felt especially gratifying to gain my spot in conditions I know some thought I couldn’t. It could have easily gone either way. I ended up with a 4:25 which put me 18th overall (6th Amateur) but min. could have been stacked on at several points in the race.

I had a lot of self talk about form and integrity with myself. Form to keep economy good. Integrity because I tried to talk myself through things exactly as I would have any athlete I coach do. I owe a lot to all my support team who helped me. Some of you were on the course and I tried to use that as motivation to maintain good rhythm when I saw you.

All of the finishers out there really endured some very tough conditions. The athletes who beat me I am so very impressed by.

Great job to all finishers! See you in Kona!

Saturday, May 17, 2008

Merely a flesh wound.

Wow time flies when your bus as heck! :) I have not been able to post for quite some time as we have been very busy with TBC work and general life.

Today I have a bit of extra time for unfortunate reasons. I actually crashed on the bike today, doing a PRE RACE warm up. UGHHH!!! I came down here to Memphis to race, drove 8 hours, met up with family and was already a bit sketchy with only 3 weeks of running. Now, I get to add some serious road rash to the mix.

I went to the ER as some were very deep cuts. Got to sit there with my very patient bride for hours while they cleaned out all the gravel. Ah, the joy of racing, at least now I can justify shaving legs for a couple more years, and hey my tetanus are now up to date , so that rocks. :)

Focusing on the positive though, I was able to call some of my clients for help. I coach 3 doctors, 2 ER docs, one cardiac surgeon. I was able to get a hold of the second one I called, the first called me back within 15 min!!! I am so very lucky to have such great clients and friends. I never take that for granted.

As for tomorrow, I have no idea. I'm going to first focus on sleeping without all the sheets becoming part of my scabs. I'm told ill be pretty sore in the am.

Tuesday, April 29, 2008

2nd Overall Pro at Duathlon Nationals

I would like to congratulate my athelte Ryan G. he took 2nd overall at a tough race last weekend at Pro duathlon Nationals. Well done Ryan.

Tuesday, April 22, 2008

kevin McDowell

I have the pleasure of coaching Kevin McDowell. This 15 year old went to Mexico to try to qualify for ITU World championship qualifier. Kevin finished 2nd American with the fastest US run split! 16:02 off the bike. Kevin, you have been working so hard. Way to go!

Simon again!

I would like to congratulate Simon Leversha for his PR at IM Arizona. He faced the same adverse conditions all those great competitors faced and completely over came the hard day. Well done Simon, that is 4 IM races, 3 PRs!

Wednesday, April 9, 2008

And another..

If I am reporting PR performances, I would be wrong to leave out Steve Mitchell. Steve and I have worked together for almost 2 years now. He was over 5 hours in his marathons, and has since come close to 4 hours within the first year!

A couple weeks back Steve did the Shamrock Shuffle, here in Chicago. The shamrock Shuffle is an 8K in the heart of downtown. This year several people said their GPS had the course about .25 long. Well, that may be the case, but it didn’t stop Steve from shaving off another 4 min from his previous PR there.

Steve, you rock! As a very busy executive, I have seen you make the most out of some very real time constraints.

Another PR, and it is only April!

I want to congratulate Andy Wellman. Andy has been an athlete of mine for several years. He continues to improve and achieve every goal we set out for him. As his cycling was his strength, and his running needed some work a couple years ago we were very happy when he was able to run 3:40 or better at IM Wisconsin a couple years back. This year he decided he wanted to improve his 3:21 open marathon PR , and qualify for Boston.

Andy went 3:01:36 at the St. Louis Marathon!!!! A 19 min PR. Great job Andy, you worked so hard, you deserve the great day you had.

Heading to Arizona

Rehab is going well. It helps o be married to a great PT! We expected 4-6 weeks off running, and I have actually been cleared to run three 30 min sessions so far. It gets a touch sore after each run, but it is definitely on the mend. When I asked if it would be OK to do the run at AZ, I got that look that wives give husbands when they think they are complete idiots. It was deserved.

Under advisement of some close friends and advisors I have decided to swim bike only. To help fight the temptation of doing the run, I will not even put running shoes in T2 (maybeJ) I am very excited to be able to stand on the sidelines and cheer on the athletes I work with as well. They are going to need it as it is expected to be 96+ degrees! Now I am somewhat glad to be injured.

To everyone reading this doing Arizona, Good Luck! Back off your pace strategy and realize the heat will slow you down. If I were to be doing the run, I seriously doubt I would wear an aero helmet. I think I would opt instead for keeping body core temperature as low as possible.

Tuesday, April 1, 2008

Out 4-6 weeks (no running) ughhhh!

I am halfway through being out 4-6 weeks with an Achilles injury. This is probably one of only times in my life I have been forced to stop any sport for something like this. The first time was all in the off season, so the impact and effect were not too great. This time I am supposed to be not only doing the Ironman with my friends, but also when I am supposed to be gearing up for my major races.

I am on the fence with going to the Ironman and doing the swim and the bike, then being there to cheer on my friends. If I had it my way, this is exactly what I would do. The issue with this situation however is the aftermath we all have to face from our peers with a “DNF”, even if justified.

I remember getting into the sport because of the support and general feeling of being accepted, encouraged, and supported by friends, peers, and people I look up to. It is with that same feeling I try to coach my athletes with. Too often athletes are no longer given this same treatment when they start or struggle through hard times. It’s unfortunate.

I’m on the fence on what I should or better said want to do. Ill think it over for a couple more days, but the fact that it is still so windy, cold and SNOWY here makes for a good argument it would be fun to just go...have fun. Despite what the critics say.

Tuesday, March 25, 2008

Natalie Russell and Road Signs.

I have been so blessed lately! I recently have been able to experience some success with athletes I never could have imagined.

Last week I was able to go to a town meeting to see Natalie Russell, one of the Multisport Madness Triathlon team members recognized by her home town for he accomplishments. The town of Batavia, IL will now have a sign as you drive into town announcing her and her over all victory at ITU Junior worlds last year!

Natalie is one of the mst special people I have ever had a chance to meet. I have yet to run into anyone that has met her that has not been positively effected. She attends a private school in New Hampshire where she receives very high grades, plays the violin exceptionally well, is the editor for her school newspaper, and oh yea became World Champion Last year at ITU Worlds!

I am so proud to be associated with Natalie and athletes such as her. It makes allt eh hard work of coaching even better.

Sunday, March 16, 2008

Way to go Ryan!

I just wanted to congratulate another athlete. Ryan Guiliano ran an early season half marathon today on a tough course! He and I have been working together for a couple years now. He always had speed but lacked some strength to sustain efforts. I think we are making a turn. Today he ran off the front to a 1:09 half marathon and WON THE RACE!

Anyone who lives in the Chicago land area knows March Madness is a sought after race and fills quickly. Ryan you have been working very hard and should enjoy your win. All of us at TBC are very proud of you.

Thursday, March 13, 2008

Tucson Camp

(Pictures to come)

We had an amazing camp! The reports I am getting are all positive. It was tricky to combine the right amount of speakers along with training opportunities, but I think we came very close.

We wanted to create a very inexpensive camp for TBC clients (375.00 for 4 day camp) so they could interact with their coaches and build some fitness. We had 22 campers with 11 coaches so it was an amazing ratio. All levels were accommodated for the camp as well.

Thursday started with a group meeting handing out some products, meeting coaches and general explanations of the camp. We then headed up for a coached swim workout by former Pro Triathlete Wes Hobson. If swimming was not your thing Former Pro Duathlete Eric Schwartz held a group run. After these events we broke for lunch and met up for a ride which included Gates Pass. The day finished with a talk from Joe Friel on how to better use your power meters, speed distance watches and WKO software.

Friday started with a talk from Cheryl about sports psychology. It was fantastic. Several people enjoyed the talk to the point they have contacted her for continued help. With a long ride or a long brick on the agenda for this day, we divided up by ability and choice of workout and went out for several hours of riding and running. I liked this because all the athletes were able to interact with the coaches on a very personal level throughout the camp. Friday night we had an included dinner with Wes speaking about his experiences as a Pro triathlete, and Cheryl taking Q&A.

Saturday was Mt. Lemon Day! Most of the campers were looking forward to this the most. To make things interesting we started in a time trial format which helped us time the accent to all arrive close to the same time. Mike P. was the king of Mt Lemon for the day. Even better were we all put up 10 dollars to see who would physically reach the top first. Mike FLEW up the hill and claimed the prize.

Sunday was another coached workout for swim, a lot more technique focus and we finished up with a long run in the desert.

All in all it was an amazing camp. The coaches that helped were invaluable, selfless, and committed to each of the campers. The campers were all complete studs, asked great questions, learned a lot and are going to get more benefit from the experience then they had originally planned.

TBC wants to continue to offer these great camps and clinics for our members and extend some invitations to non members as well. While a lot of work is involved setting things up, I think everyone really appreciates the effort.

Friday, February 29, 2008

The hardest part about Ironman is making it to the start line.

Well, I have been trying to ignore an on going Achilles ache I have has for some time now. I keep trying to justify how it feels better then the day before, or it just does not feel any worse.

I was looped into a crazy bet with about 15 other crazy Midwesterns’. We decided it would be a great idea to try to do IM AZ, even though most of our long bricks would most likely be done in snowsuits. I am beginning to think that this will only prove my theory that it is hard to be objective with yourself, we ALL need to listen to our coaches when they tell us we are nuts. J

So I have been doing this training, much indoors, much in the dark, and MUCH in the freezing cold. Now I have to face the facts that the Ironman dream will have to hit the snooze button in my life. I am doing well taking things in stride though with the attitude that whatever happens is happening for a reason. There is not much else I can do except face the reality of my situation and deal with it as best as possible.

More importantly one of my athletes I coach is suffering from the same issue. I have started to work with Craig McKenzie. We have only been working together now for a few weeks, but he expressed to me that he had Achilles pain when we started. We had plans of getting him into the top 3 overall at IM Australia next month and are very disappointed that he will not be able to try for this result for a bit more time.

Going back to my “everything happens for a reason”, I explained this to Craig as well. His wife, several months pregnant, could probably use some extra help and if nothing else they can spend a bit of extra time together. Those of us with kids know these moments will evaporate like water on our heads in Kona once the baby arrives.

I have been so busy lately helping coaches all over the globe train to be the best coaches they can be. This might be a blessing in disguise as this year will more then likely be occupied with getting these coaches and athletes the attention they deserve. We take so very seriously customer service and ongoing training at TBC that this has been very consuming.

These coaches we are working with now are so incredibly smart and wonderful people. I find myself working with them all the time because they are so much fun to interact with. So for now, I’ll hobble from coach to coach, keep an eye on Craig as well as the other athletes I coach and move on. If nothing else I’ll be going to Arizona in a few weeks even if only to watch.

Monday, February 18, 2008

Head Games

I have decided to bring a sport psychologist to my Tucson camp this year. We were introduced through a participant of the camp and when she asked me if I thought it would be a good idea for her to come, I wasn’t too sure. I explained to her that my past experiences with this type of thing did not always have the impact that I had hoped for and I really had no reason to believe otherwise.

I also told her that a lot of my pressures and anxieties were very real things that I was very aware of and I felt there was no great mystery to the “whys” behind my stress. Even some of the “visualization” and “relaxation” techniques I have been taught before were very ineffective. I felt that on a conscious level I knew what I was trying to do to myself while doing these things and therefore they became very hard for me to buy into or do them with any real sincerity. I threw out a challenge to her. I said if you promise to not make the first things you say to me be relaxation or visualization, I would be willing to give it a try.

I explained to her that I would be willing to work with her for the months leading up to the camp. I felt a strong need to have experienced a product or service before I recommend them to an athlete I work with.

Cheryl Hart has blown me away. Her ability to make me feel comfortable to talk with her over the phone, relate to me as an athlete and person has been nothing short of amazing. In the past couple of months we have worked together she has been able to quickly and effectively get to the root of some of my issues, all without using the buzz words above.

In a nutshell, her belief is you have to start at the core and work your way out. For us to chase the peripherals around are going to make us very crazy. How I act or react in my events has as much to do with how I deal with several other things in my life. Decisions I make, thought process I have, things I value and items I want to achieve are all related. It is impossible for me to only be good at mental execution in one aspect of my life. By working with me on several components in less then 6 sessions we are making significant progress and she is starting to re spark my love for this sport.

In my blog I try to recognize the greatness of the people around me that I run into. If I did not take a min to tell you about Cheryl, I would be falling short of my goal.

If you have any interest in Cheryl or the programs she offers you can contact her:

Friday, February 8, 2008

More from Austrlia

Being here in Australia has been a fantastic trip. Simon has proven to make very significant gains in the past year. Last year he was able to sustain an average of about 195-210 watts for our rides. This year he is well over 240 for an average and that is great.

Barry, one of my new clients has just moved here as well. Barry has not been with me too long, only a few months but has already shown AMAZING progress. Not only has he lost about 100 pounds (most of which before hiring me) but also he continues to see performance gains almost every week. He is a great guy, and the type of guy you love to see have success. Barry even went for a ride with us in the foothills of the mountain chain here for 4 hours and was able to keep up. He was so excited; it was great to see him realize a new level of fitness. I'm very proud of him for his hard work and dedication.

We were able to have multiple swim session with John VanWisse, multiple Ironman Swim champion. His approach to swimming is a bit unique, but obviously effective. He thinks most triathletes simply beat themselves up in the pool too much and usually do not see significant gains because of it. He wants me to work on some specific things, but also to not swim at LT all the time. Go easier? Hey I can try that.

Got to do a bit of swimming with Craig McKenzie. He has a goal of winning IM Australia this year; he has been 4th there the 2 previous years. Craig is able to swim in the 40’s for his swims, and also run 2:40’s off the bike. What’s better is he one of the nicest guys I have gotten to meet down here.

Yesterday ended with a session at MSAC. MSAC is the pool where they have the FINA World Championships, as well as the common Wealth Games at times. It is an amazing facility with multiple pools to include an outdoor AND indoor 50-meter pool. Not only that but Grant Hackett and some of the other Aussies were swimming a session also. Grant holds the world record for 1500m. He was AMAZING to watch.
Today we head to Geelong to do the 70.3 race. Or focus for the past 14 days has been training so this should be interesting. The best part about the race by far will be having family such as my father, friends that traveled down to do the race, and getting to race with some of the new people I have be able to meet.

Saturday, January 26, 2008

Halfway around the World with Simon

I have clients located throughout the USA, but the World as well. Today I am sitting in the Sydney airport waiting for a connecting flight to Melbourne, Aus.

Simon my athlete here and I get together for the last 2 years to train and get him ready for some of his races upcoming. It sis a pretty cool thing because not only were we able to track a significant gain in fitness last year for him, I get a healthy boost as well as it is summer here when it is sub zero back home.

This is Simon’s second full year doing triathlons and has been not only a quick study, but also a true joy to work with. As is often the case with my athletes I become pretty close friends with them. I think that helps me get to know all the little motivational traits to squeeze as much potential out of them as possible.

Last year Simon, against my recommendations did 3 Ironman events. His first was IM New Zealand. We decided to do this race as at the time it offered us the highest probability of qualify for Kona (Simon’s goal). He had never done an Ironman and had only been doing triathlons for about 6 months. But seeing as he was in his summer months, his fitness was coming along quickly, and we agreed that with most people not coming back to do NZ after the previous year’s weather, we would try it. He finished in just over 11 hours, but ran a sub 3:30 off the bike!

Arizona was next. The day before Simon and I were discussing his pre race plans and race strategy when all his power devices simply stopped working. We had to come up with a new plan at the last second. Simon handled like a pro and set a new PR finishing under 11 hours!

Simon was at Kona for his final race. He wanted to enjoy the day and realized this would be an experience different from all the others indeed. Simon handled the day like a pro and went just about 11 hours again.
So here I am, sitting at the Sydney airport ready to help him launch his 2008 season. This time though we have a group of athletes all going to IM AZ in April to have go at each other. We have about 16 people going so we decided to split up the teams equally and add up or times. Winning team wins bragging rights, and some other cool stuff. Simon however is not on my team for this, so maybe Ill want to tell him to take it easy with me for the next few weeks. (kidding)

Tuesday, January 8, 2008


I went to Florida Ironman with one of my athletes. I become very close to all the athletes I coach as we really spend quite a bit of time talking and working on goals.

Yuri, one of my athletes is one of the single best stories. Yuri came to me in May of 2006. He had acquired a Hawaii Lottery spot and was in need of a coach. This all sounds normal to this point, but here is what Yuri was about to tell me. Yuri weight over 310 pounds, did not own a bike, and had never ran more then 5 min in his LIFE!

I will not take a client I do nto feel I can help. If we do nto agree on expectations and goal settings, I believe it is best they do nto use me as at the end of the day they will not be satisfied with the outcome unless they hit their goal. I explained to Yuri my position on this, and told him I did not feel this is a very good idea. He and I decided to take a “one step at a time” approach and see what happens. YURI FINISHED HAWAII in 16:46! I couldn’t believe it. I explained to him this was the pinnacle of my coaching career. Then I teased him. I said, if you are going to be third to last, couldn’t you have just been last, then you would have gotten on TV. J

Fast forward to 2007. Yuri weights almost 100 pounds lighter and has become one of my most dedicated athletes. He went down to Florida with me. We roomed together, went to the race together, and had talked about strategy, etc.
As proud of myself, and happy as I was when I went 10:02, with an hour PR, Yuri went 12:30!! He took over 4 hours off his Ironman in 1 year! I am so proud of him, and all the work he has done. We came up with a pacing strategy using his power tap. We had a nutrition plan, which Infinit helped us create, and a run strategy. He nailed it! He really deserves the Kudos on this one.

What happened in Florida?!

I have to say this right off the bat, I am not sure how people talk about themselves on these forms so often. One of the reasons I write less frequently is that I feel pompous when writing about myself, and even more so when describing something I do right.

So, as a follow up to Florida I will explain what happened. I am VERY happy with my race. Here is how it went:

The swim- Very non eventful, the water was perfect, and you could wear a wetsuit which made the swim quick. I wanted to go as easy as I could in the swim as I knew might fight would be later in the day. I came out of the water in about 56 min that was right about where I thought I would be. I was comfortable, relaxed and smooth the entire swim.

The bike- I had to stop 3 times in the first mile because I thought my SRM was broke. I felt as if I was barely touching the pedals and I was well over 300 watts. My plan was o average about 230 so this was somewhat alarming. After checking calibration several times, I realized what was actually happening was I was tapered! I felt fantastic. There were very large groups out there. Packs were passing me quite frequently. I have my mind made up that this was simply not going to bother me. I would let each one pass me, and just let them live with themselves if they were cheating or not. A couple times I would be my 7 bike lengths off the back of a large group, and I have to tell you honestly there is still a major advantage to that. I never stayed with one very long as they usually would start surging, or I got off the bike a couple times to deal with special needs, or go to the bathroom. Towards the end a group passed me and one of my best friends was in it. He explained that it was impossible to get around them and he was just going to hang off the back (legally) and wait for the run. I decided with less then 20 miles to go to hang around Mark and see what happened. He had sub 9:15 experience and it was just nice to see a friend. We came in to T2 together, my split was 4:56 I think, and I felt as if I had paced myself perfectly! I felt almost fresh. Other then going to the bathroom A LOT, my nutrition and SRM had done their job. I was very excited to finally get a chance to run an Ironman marathon.

The run- I started the run at 6:00 into the race. My wife Lindsay and my mom were at various places on the course to cheer. It was great to see them. I told Lindsay that I was putting forth what felt like no effort, but was still running 6:30 pace. I knew that wasn’t going to last, so I tried to slow it down and run 7:30 which was my “best case scenario” for the day. He next mile was 6:45. Trouble hit in the form of my fuel belt rubbing my race number to shreds. I knew that if I lost my number I could be disqualified. So after several attempts to salvage the number I decided the fuel belt (with all my special nutrition) had to go, bad choice. At this point I was 4 miles in, still running sub 7 pace, feeling great and thought if I can carry a couple bottles I have more nutrition in Special Needs, I would be OK. I drank the 2 bottles quickly as I hated carrying them. My pace had lowed down to about 7:05 pace. I still felt good and had a choice to make. I could slow down now to 8 min miles, and most likely run a 3:30 is and go around 9:30 and that would be so great. OR, I could roll the dice, and shoot for a 9:15 effort. I figure I can probably run a sub 2:50 marathon fresh, and if I feel this good could maybe pull off a 3:15 on the day. I felt that I would have to get this far into an Ironman again before I could do this and feel this good, so might as well go for it, and see what happens. Well, needless to say my legs felt great but the lack of sodium from mile 4-13 really played a number on my stomach. At the half way I was 1:40 with 2 bathroom breaks, at special needs, feeling queasy I didn’t want to drink much so I slammed one bottle and left the rest. I started to feel great again, but it was short lived. I just wasn’t getting in enough sodium and calories. Now I was running like 9:30 pace. I was now hoping to break 9:45. J I threw up at mile 20 which felt great and my first instinct was to run hard in for the last 6 miles, and not drink or eat anything. I thought I feel good physically, let’s just run the last 6 fast as I don’t feel sick now, and get this over with. After a half mile I was out of gas, and needed to walk for the first time, just to get some food and drink in. that blew my time up. So I jogged it in for a 10:02, which is still almost an hour PR for me.

In conclusion, I was happy I went for it. I had fun out there for the first time, but realize I probably have the most fun with the half Ironman races. I learned a lot, it will only make me a better coach for the athletes I coach. In my next insert Ill add a story about one of my athletes.