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".

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...

This picture says it all.  I shed a tear every time I think "a small child has seen Hank Campbell in a speedo".  However ridiculous we may look, I assure you we took this more serious any anyone in the history of Ragnar Key West.  Not only did we WIN the "fun run", we came in over 2 hours ahead of the next 12 man team.  That's right, over the course of 197 miles we literally ran past over 6 thousand people (probably) and it ONLY took us 22 hours and some change.  This year we incorporated 1 full time driver and 1 full research team from Barry University.  We were turned into sweaty, butt fungus, smelly armpit test subjects.  This year was much warmer and the humidity was stifling.  I think the only thing we really needed to bring more of was dry towels.  Around 3 am, we'd all been through 2 or 3 legs of hard running, that's when the reality set in.  Someone may literally die (probably Owen, but hopefully Gus).  The highs and lows throughout the race will forever be remembered.  From being lethargic, to  feeling like a king (5 hour energy) we certainly had to rally our "man goods" to finish this race on a high note.  I'd like to highlight that this years race lacked severe IBS (squatting in random grassy areas), a van that smelled of dead people (6 runners in a minivan), air humping and near death experiences.  Having two vans and "dedicated" drivers, made the trip 100% better.  There was however, lots of blood.  Our trustee scientist from South Africa took over 30 blood samples from each runner over the course of the trip.  

To sum up Ragnar Relay, Key West, I'd like to say that despite us not really "winning" anything spectacular, the memories and true BROner love will always make me want to do it again. I had to remind everyone on the team that "Winning at this race, isn't really that cool".  However true that may be, it's important to me that we smashed everyone else and seriously pushed hard to finish at the top.  I'm more than proud to have raced with such a great group!  I think it also goes without saying that the after party and awards ceremony brought out all the important people from Tampa who support us! My friends are such a great support group and really gave the Broners some great love!  Thank you!!

If you've never met me, you should know that I LOVE making homemade pizza and taking pictures before I eat it.  Not sure why the pictures are important, but I like to look back at them from time to time and smile at that delicious pie.  I' made a great new pizza with an avocado base, roasted veggies and salsa, topped with an egg.  Quite a delicious mexican pizza!

SOOOOO it's back to reality.  December, brought some seriously amazing memories, lots of beer, delicious meals with great people and about 5 pounds of belly fat (which I already lost).  It's time to plan out the next few months, which are sure to be tremendous.  My Mom and Dad are visiting, I have a Half Marathon, Half Ironman in Puerto Rico, cycling camp and many many many miles ahead....(hopefully I am able to run again soon)