I'm finally able to sit on my butt and relax at my local coffee shop. It's going to feel pretty good to reflect on this past week of EPIC-NESS. The memories will always be there, along with the scars (i'll explain later). Before I get into all the San Juan 70.3 stuff, I REALLY need to knock out a few "shout outs". First off, these past few months have been very difficult, specifically when it comes to running (or lack of running). I'd like to thank my coach Hank Campbell for really keeping me positive during the recovery process. Not being able to run with intensity, slowly feeling the endurance and speed slip away, has been lame. To be honest, it's been ULTRA lame....ANYWAY, all of my friends have been extremely supportive, helping me keep my head on straight. Scott Rubin's Active Release Technique has aided lower leg strength/recovery, Jessica Glover @ Jett City Espresso has been fueling me with perfectly balanced salads/scones for lunch and obviously my sponsors have kept my training affordable. A huge whopping shout out to Flying Fish Bikes in Tampa, Nuun Hydration, Maui Jim, Felt bicycles, Picky Bars and Protandim! Everyone I know provides me with strength. Every single ounce of support is appreciated and it's all I think about while I'm in the "Pain Cave".
The always exciting "Race Recap"
I'll keep this short and sweet:
Swim like a fish: I swam medium/hard, worked on "saving the legs" but in the future, I'll kick more and look for more speed. Also, I hope I can get involved with a fast pack of swimmers next time, it makes the difference. It's the key to a fast swim, just watch the Pro's. Water temperature was perfect, with a heavy opposing current at the end.
Bike: The first 20 miles left my back a little tight so I decided a break was needed... I crashed. DON'T worry, I broke the fall of my bike, so it's safe:) A sharp 180 + slick painted line + too much speed = Oil Slick. Step #1 after the crash, stop the Garmin...Step #2...fix the wheels/chain...Step #3, continue to kick butt (don't forget to start the watch). After the quick relaxing break on the side of the road, I felt even better...no more tight back! All in all, the course was well designed/marked/supported, with only 2 major groups of obvious drafting. Headed back into town I hit some heavy rain and I noticed there was an unwanted cheater on my wheel. I quickly went into "drop this a-hole" mode. That included some solid acceleration and random zig zags (and flipping the bird), leaving that cheater behind. I would also like to add that O'Donnel and Rinny also crashed...so I feel honored to crash on the same course:)
The Run/Jog: So it already was known...it would be a slow run. Which is exactly what it turned into. The steep inclines did a number on me, however the aid stations were AWESOME! The kids were totally on point with ice/water/coke/tequila (kidding) and a great attitude. Hardest half marathon I've ran and WILL be back to conquer it next year. I'm gonna hide a razor scooter on the run course though (shhh). This was the first race I've ever required assistance at the finish line. I was carried directly to the ice bath, the best feeling ever! Pretty sure I scared the Poo out of Jesse.
At the end of the day, NOTHING and I mean NOTHING compares to the feeling of a "finish". It's completely emotional, no matter how many times I've done it. Even if it's not a stellar race, the sense of finishing keeps me EVER motivated. Learn from every race and appreciate the hard work, motivation and support you've utilized to get there.
The entire "build" to this race has been very busy and the best learning experience. I've been working with some very talented, positive athletes and am very grateful I can help others achieve their goals. Finally....a HUGE thanks to Jess Bono. She came along as my support crew. Literally, she worked with the intensity and care of 10 people. From amazing food, tons of walking, telling me I'm "Awesome" (all the time)...even though I get a little snappy, she definitely kept me level:) We also were lucky enough to meet up with some very talented Team RWB athletes. We were hosted twice for dinner for a home cooked meal and great company. Thank you to Hila Levy and here family for having us.
A big season is on the horizon and I can't wait to meet or exceed my own expectations! Oh by the way, if you ever go to Puerto Rico...be prepared to wait awhile for your food. It's delicious but I suppose you can't rush a good thing??? Right? Oh Also, I did manage to qualify for 70.3 World Championship, but sadly cannot compete due to a Age Group Worlds in London :( Bummer...
It's been a SUPER few weeks! As you can see, it's been SO super, Captain has been running around in a cape. His #1 fan made it for him (Thanks Jesse). With his cape, he's been creating even more havoc. Eating Lavash bread off the counter, digging out Honey Stinger Waffles from my training bag and generally ruining all things that are good:) At the end of the day, he's still a way faster runner than I'll be so....Touche big guy!
This week has been a mixed bag of emotions, like a trail mix full of salty nuts, delicious dark chocolate covered blueberries and tart dried cherries. First off, I would like to highlight that I LOVE where I live and totally appreciate the amazing atmosphere I am allowed to train in. I just returned from a TDY to Holloman AFB in New Mexico. Needless to say, a total 180 as far as surroundings are concerned. I'll highlight a few things that were really NOT my cup of tea:
- Zero green trees, plants or ANYTHING remotely resembling a "happy vibe"
- No water access (except a pool, which was closed due a toddlers diaper exploding)
- Alamangordo, NM is a fast food/processed food MECA....no Bueno
- Very cold with 45+mph wind, mixed with lots of dust=Poop
- Ate at Chilis since ALL mexican food was rated Sub-par...and totally was.
Ok, so let's flip the page and point out some things I enjoyed:
- Mountain range, elevation @10,000
- Hotel was 1 minute walk from the gym w/ indoor pool (Great facility)
- The Base was very well designed and looked brand new
- Climbed some very tall towers and enjoyed the view...
- Closest I've ever been to Mexico
I would also like to highlight that my flight was delayed 5 hours, which means we got in at 1am. My ride home forgot where he parked in the "long term" lot, which meant walking around aimlessly like an infant sucking his thumb, making subtle disgruntled comments. An hour later I arrived at home and realized my house sitter totally locked me out...so after waiting in the cold for 30 minutes, I finally got into bed . Totally had to push through the rough spots and YES it could have been wor
Wait...it's time to race? Crap, it's a 70.3!! :)
I feel like I signed up for this race a few days ago...time has literally evaporated. I really would like to be 100% for this race in Puerto Rico but a Ragnar Relay induced injury has been holding me back. Luckily, I completed an MRI yesterday....so after a month and a half of light running, I'll finally know if the damage is REALLY bad or just kinda bad. At the end of the day I'm truly happy to race, especially since I get to represent so many great people, who in turn support me:) Without the United States Air Force, I wouldn't be able to live this life. Without a doubt, I'm grateful my leadership and colleagues are cool with me being a "full time" athlete. Be sure to check out my "sponsors" page, as they make my life so much easier and cut a lot of my training/racing cost. 70.3 San Juan will start my season, which means that if the run is too painful, I'll have to proudly step out in order to not jeopardize my entire season. Either way, my swim and bike should be solid. At the end, tequila and good company will make this trip one of the many unforgettable experiences I'm sure to encounter this season. Stay tuned for the report in a week or so!
Delicious, Nutritious, Home Made Stuff
I made some nice little recovery/pre-training treats. Inspired by so many who have already done so...I thought, OF COURSE I can make a delicious RAW treat too.
- Almonds/Brazil Nuts
- Coconut oil/Shredded Coconut
- Maca Power/Almond Flour
- Vermont Maple Syrup
- Ginger/Carob Chips/Cocoa Powder
As always, a homemade pizza fills the belly and ALWAYS makes life better. The best part that I would like to highlight is the FRESH made roasted tomato, red pepper, garlic and basil pizza sauce. Additionally, I went with some home made Gluten Free pizza crust. At the end of the day, you can't hate on pizza. Especially one with the best ingredients. It's pretty cool to make something totally from raw ingredients. Love the good eats!!
Finally, a nice veggie stir fry with some Bison cube steak and cold Farro. This is a great meal with a perfect carb/protein ratio. I'll make it a definite point to have veggies with EVERY meal. I've found that at least 2 servings of lean protein ( the size of my palm) have been adequate, even during heavy weeks. Whatever your nutritional needs and preferences are, there are always a few staples to remember. More colorful veggies and fruit = Good. Lean meats, grass-fed, zero growth hormones=Awesome. Earn your carbs! Limiting them to pre/during/post exercise. Of course you can find that information anywhere and hear it OVER and OVER again...but you MUST follow a plan! At the end of the day....Fail to prepare? Prepare to fail!!!