 Well, after an absolutely unforgettable birthday week, reality had to set in. Actually, before I start talking about the Georgia Grand Prix, it's incredibly important I talk about the importance of good people. GOOD PEOPLE surprise you and never let you experience something important on your own. I may not have the biggest group of close friends but I truly appreciate the athletes/friends who constantly support my cause...(which is totally selfish and self-indulgent). Athletes would agree with me, the demands of training take their toll on the social life. With early bed times, lazy movie recovery days, constant eating and habitual soreness.....there isn't too much room for tons of fun. I've always noticed, the harder I work during the week, the more I hate stairs. Literally, if the remote control was upstairs and I was already in "Recovery" mode, parked on the couch. I would be sitting in silence, smelling my own farts Birthday Highlights: - Surprise Gathering of Important People - 27 X 400 on the track - 127 mile bike in San Antonio - 2.7 Mile Swim - Paleo Cake....which was immediately destroyed by all.
 To start this off right, imagine 6 bike races...in 5 days (obviously nothing compared to what the Pro's do)! A fellow athlete and I (the famous Nicholas Sterghos) embarked on this journey with a little red TDI Jetta, loaded with hopes and dreams (4 bikes, a year supply of race nutrition, smelly shoes and nasty burps/farts...oh and a grill). NOTE: NEW FAVORITE CLEAN BURNING BAR The journey took us about 7 hours since we had to pee every 3 minutes and hunt down delicious Paleo/Vegetarian friendly foods. I'd like to go on the record and say "Atlanta Bread" may sell themselves as a competitor to "Panera Bread" but DO NOT be fooled. If you think you're going to be left with a delicious meal which is designed to your liking, introduce those expectations to the GROUND! Either way once we arrived, we were able to race on some incredible, technical courses that had some great rollers. There was typically a plan on each day...make everyone hurt and try to finish in the top 5%. This was totally going to happen, except I crashed on the last 2 days, pushing me out of the top 5 GC standings. However, I will say that despite drivetrain malfunctioning on the TT, I still blew away the CAT 4/5 field (so I pretty much dominated the lowest category of riders...no big deal). None the less, we recovered VERY well with fresh veggies and visits to Athens GA for swim and run sessions.
For now...I'll be dealing with the ups and downs of taper week as 70.3 Steel Head approaches. Typically, the worst I feel the better I race. Right about now I'm feeling like a dry white turd. In 2 days time, I'll be ready to unleash the Crackin on these Michiganders! I have to go build my bike though, which means the next time you'll hear from me is POST RACE! Before I go, I'd like to highlight an athlete I am currently coaching towards Triathlon domination; Captain Hila Levy. Next time you think you've done some "stuff" in your life...read this story, then quietly head back to college to learn 14 languages, 5 Masters Degrees.... and get on HER level! READ HER STORY HERE 
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Seriously, think about that question and apply it to your everyday life. #1 We wear clothes to protect us from the elements and/or wear sunscreen to avoid skin cancer. #2 We "climate control" everything because it's just way too uncomfortable for us to live in the natural environment of the world. #3 Our dear friend "gravity" turns our knees, backs and joints to shit. #4 We can't simply live off the land, we have to chemically alter food in order to consume it. THE LIST GOES ON!! Louis C.K got this thought process going and I thought I would expand on it a bit. This is just a quick reminder that we totally complicate everything, diminishing it's initial pure "goodness".....turning it to shit :) Life is about to get hectic! So in a few short weeks I'll be racing again. I'll either knock out an epic 4 day cycling event in Georgia OR just chill out and rest before 70.3 Steelhead. I've FINALLY gotten my (moderately) broken butt back on the track, which feels completely alien at this point. None the less, I'm getting my legs underneath me again, getting faster every day. If you've ever been injured for a sustained period, you'll know what I mean when I say...it's scary to go fast again. The main reason being...I don't want to be injured again. My Coach is keeping me focused and motivated, reminding me I can handle more than I think. I'll be back in no time! Until then, I'll be dealing with sore calfs and hips!  Want to come to train in a beautiful location with Hank Campbell and ME?? Check out our group page on Facebook if you're interested in coming out!! The focus will be knowledge, but there will be TONS of great training. All you have to do is work hard, eat and recover...we'll do the rest. There will be some educational seminars, running drills/demonstrations, open water swims, race nutrition "chats" etc. You will walk away with a GREAT understanding of your own limits and I'll definitely provide ALL of the knowledge I've gained from Pro athletes, nutritional experts and personal experience. Come on out, don't be lame!!  Check out this awesome Dinner!!
- 1 pound Grass Fed BEEF - Salt/pepper/garlic to taste - Crushed red pepper/Cayenne pepper - 2 Cups caramelized onions/sautéed mushrooms - Avocado/tomato/lemon juice - Red Cabbage - Sautéed Spinach - Brussel Sprouts 
 So you're colleagues bring in donuts...before you know it you slip deep into a sugar coma (since you ate 3). Birthday party? Why not eat 2 pieces of Oreo cake? We only live once right? A friend mentioned that chocolaty treat you're eating is "healthy" because it's "gluten free" or "paleo"....Go Nuts, right? It's around 2 o'clock and you feel the hunger monster, let's get down on a candy bar (Cliff bar, Raw Bar, Crackers or something else processed), right? These little decisions ADD UP and are limiting your bodies ability function as it should....forcing it to hold onto fat, even if you're working out. PLAN AHEAD and bring some healthy snacks with you at all times...be prepared or prepare to fail! Point being, it's always easy to find a reason for a snack or sugary delight. Odds are, we all crave something that's probably not going to eliminate any fat from the butt or gut. I've been there too, but now....things are exponentially better. SOOO here is what I'd like to share. It's been over a month since I've been immune to the past unhealthy "additions" to my body fat. If you know me or have read previous posts, it's easy to see, I prefer some healthy (tasty) meals. OF COURSE, I cheat from time to time and have some fun (Froyo)! However, the majority of everything I eat is pretty simple. I eat butt loads of (clean) local vegetables, fruit and humanely raised, sustainable MEAT sources. Ever since I decided to make this change, life has been really.....kick ass! First off, I'm not on a sugar kick anymore, body fat is on the decline and I feel more energy than ever. FACT is, you DON'T NEED REFINED GRAINS OR PASTA to have ENERGY! Also, once you decide the "American Diet" isn't for you, the vail will been lifted. As a matter of fact, STAY out of the center of the grocery store (stick to the outside). Anyway, everyone comes from a different experience and carries around a different pallet. Challenge yourself to make smart decisions on a daily basis....IF you're interested, let me know and I'll totally shed some knowledge! As active as I am, I'm proof that the common perceptions of nutrition are mostly foggy or flat out wrong.
Minimal ingredients, not processed
Above, are a few meals I recently enjoyed. It's a pretty obvious to see, there are lot's of veggies with some delicious protein. Also, check out all of the snacks that are available (still in moderation). Odds are, these types of meals and snacks will sustain you longer and exceed the needs of your taste buds, while helping you stay lean. If nothing else, I hope all of you are taking small steps to drive your health and fitness needs in the right direction. I was shark bait for 1 hr 26 minutes...
Aaron Vaughn Frogman Swim! This event was incredibly inspiring and I felt honored to participate. Honoring those who have given their lives for our country is absolutely necessary. Too often, we forget that our fellow brothers and sisters are giving their lives, the ultimate sacrifice. Honestly, as much as I think everyone has forgotten about the men and women in harms way, I'm suddenly astonished on many occasions. Whether it's someone buying my groceries, dinner or coffee OR even a simple comment honoring my service, It's a nice reminder that we're all compassionate people.
Swimming 5k was really not as bad as it seems. The water temperature was very refreshing, the current was fighting back and the energy was high. I will definitely consider more long distance swimming in the future. Coming in 4th was awesome, as I had no idea how to pace this event. My watched clocked a solid 3.5 miles, which means I was in the water for awhile (1hr26min). I was able to average 1:20 per 100yds....very happy with that. Either way, I had tons of energy an really recommend everyone support a noble cause, especially Navy Seals and their families. Additionally, one of my favorite athletes completed the swim....this being the longest distance he'd ever swam too. As the 4th of July approaches, it's once again...time to dig deep and DO WORK! Stay safe while training and make healthy decisions! 
Before I regurgitate all of the goodness within me for your reading pleasure, I'd like to get my race report out of the way. Yes indeed, the Armed Forces Triathlon took place this past Saturday at Point Mugu Naval Base in Ventura County California. This race makes me feel special because #1 The Air Force chose ME, along with 15 other athletes to represent! #2 I was surrounded by some of the most accomplished people/athletes I've ever met #3 I roomed with a great friend Brad Williams (killer deep tissue massages by the way) #4 Training in California with 1 hour, CAT 1 climbs and 40+ mph descents can't be matched. In the days leading up to the race, the team all re-unites, attends a few group sessions and delicious meals. We crack jokes, talk about the season thus far and generally kick back. I think I got more sleep in the 2 days before the race than I had in 5 months. Thursday is full of fun stuff like team gear issue (Thanks to our coach), team pictures, dinner at a sweet Mansion with all the competitors and plenty of sexual innuendoes. Apparently, everyone thinks my AF job is a personal car washer for Generals, where I pay special attention to "waxing on" and "waxing off". Friday is a "nothing" day....where we try as hard as we can do to as little as possible. Somehow we manage to do a mini triathlon though. A 60 minute spin, 20 minute run and 15 minute swim starts off the morning. It's all part of the routine for the big day.... THE SWIM: Water Temperature around 62 degrees (Perfect Temperature), calm, clear water. Since last year, this is my favorite place to swim. The lower temperature really allows you to go full throttle without over-heating. It's way better than 86 degree salty whale pee back in Florida. However, dealing with numb toes until the run is to be expected with such low temps. I swam a minute or so down from the lead pack, still have some work to do. Everyone seemed to have a little extra time this year on the 2 loop, ITU style swim. Came out at 23:44, which I'm pleased with. Well within striking distance. Lead swim was 21:18 with the pack around 22 minutes. Blazing fast for the day. THE BIKE: After a nice scenic beach run to spike the heart rate, transition was in sight. Pulled a great T1 time but didn't really come in with a big enough group to start anything up right away. Pulled a solo effort for the first 2 laps. Lot's of snot and cold toes on that first 20k but I managed to bridge up to a few guys...but they weren't worthy and had to be dropped. A 10-13 man group pulled up (with the guys I dropped), everyone working hard. There were a few attacks by the stud cyclists but a "time-trial" off the front wasn't going to happen. Sadly one of our own Air Force members went down, taking out a possible top scorer out....gladly he's doing well and only ended up with road rash that will most certainly stick to his clothing everyday until it finally heals. (Been there) THE RUN: Since we ended up catching the lead pack near the end of the 40K, it was an all out foot race. For me, this is when I sorta ended up...falling apart. Started out feeling awesome, even passed a few fellas. Then my body remembered it hadn't really ran this hard for 10k in quite awhile. Being injury free for a few weeks kinda erases the reality, the fitness isn't where I want it to be. I ended up not being able to break up a pack of 4 Navy guys. As I attempted to wish myself into top 10, I was fading. Luckily I didn't blow up and fought until the end....but when is a triathlete ever "really" happy with their results?? The rest of my team performed very well. An absolute honor to be around such talent! Congrats to the champion, Nicholas Sterghos! I'm fortunate enough to be able to train with him in Clermont from time to time. (not to brag or anything) Speaking of results: CLICK HERE Goal for next year.....Top 5.....OR I'll retire Why do I want to live here? Read Below... Okay...now we get to the good part. The Race is the icing on the cake as far as I'm concerned. I LOVE training out there and definitely look forward to the post race party at Chuys. Florida is pretty flippin great, but I've never loved any place more than PCH around Malibu, CA. Sure it's a little chilly at night and in the am, but it's also perfect weather for training. The haze burns off around lunch time BUT if you climb high enough (about 3k ft), you'll be rewarded with an amazing view. This place is magical. I'd consider getting into some illegal sources of income so I could afford to live there (kidding). All in all, the pictures really tell the story. It wasn't until after the race I embarked on the epic definition of a "climb". Literally, a real climb....Take that Florida! I've also never descended around hair pin turns going 30+...BOOYA. However tough a race may be, I always learn and walk away fulfilled. The new certainly took me to the next level, I ate some delicious meals and once again...attended my favorite race of the season! 
 Before I get to all the exciting race information, I've got to start off by mentioning how easy it is to maintain a garden. Obviously, it's not completely sustainable unless you've really got a good system going on BUT it's pretty rewarding when you get some goodies. Not only do you get the reward of eating your own creation, you get to play with chicken crap! I mean who isn't pumped up about some hearty chicken poop for fertilizer? Anyway, I definitely have a lot to learn, mostly when it comes to proper veggie spacing. Plus there is a fiendish cat that consistently paws around, tearing up my beets. I can't take full credit though, I have some cool friends helping me water the crops and keeping the bugs away. So onward to better things!
The past 4 weeks of racing have been full of emotion, laughs, large bowel movements and sleepless nights. For St. Anthony's Triathlon I hosted some great friends for the race. I'll have to remember to stock up on toilet paper before I have a lot of triathletes around....dead serious. So anyway,race week was pretty typical, light training and an attempt at a "taper week". Taper week is quite telling and often hard to nail down, plus it's hard to break routine. Since I'm so used to working out at a certain volume and intensity, it's hard to throttle back BUT it is very important to "Chill Dude". Not only for the physical side but for the mental aspect as well. It's smart to remember the hard training days where your legs feel like tenderized meat and reflect on the hard work you've put in. My favorite aspect of training is recovery! It typically allows for some delicious meals and some nice couch time. It's a legitimate reason to be a little lazy. My race at St Anthony's wasn't the best representation of my fitness or capabilities, yet I managed to thoroughly enjoy the event. As far as talent goes, this race is a magnet for the best athletes in the US. If this race were made of red meat, it would be a very tender and succulent filet mignon OR if you're a veggie lover....it's a Simons black bean burger (the best I've ever had). All nonsense aside, this event delivers a piece of humble pie....topped with "you need to get faster" whipped cream. I'm waiting to have a stellar race and I think it's going to come down to a little different approach mentally. Being injury free would totally help too. The pictures tell a decent story. Great people, positive energy and most importantly everyone, including me, ended up doing better than they had in previous years. What else could anyone want? Despite a shortened swim, the overall weather turned out perfect! I ALSO managed to score a brand new Aero Helmet for free from Louis Garneau...they deserve some love for that one. Also, had a GREAT time with the St Pete Mad Dogs on the Wednesday prior to the big race.
The following weekend, another of my favorite events was held; The Florida International Triathlon. Typically it's two weeks after St. Anthony's, however this year it fell on following weekend. This wasn't really the coolest decision I've made, since the week also included a Time Trial and some NEEDED intervals on the Alter-G Treadmill. Needless to say, If I was a piece of toast, I would be burnt. I'd also like to add that I felt like 10 pounds of crap in a 5 pound bag. Even if the decision wasn't too hot, I wanted to come check out the new venue and wear the #1 I had earned from a victory last year. Two other races decided 5 May was a good day for a race too...so this once popular event took a bit of a hit. None the less, a wonderful training day and FINALLY a relaxing weekend! My friend Jesse invited a bunch of our friends to a beach condo in Siesta Key Village. While everyone was out partying their faces off, we enjoyed the view but not the a-typical colder weather. All I wanted was to crush the swim, do whatever I could on the bike and possibly not suck on the run. In the end I accomplished my goals and despite my energy being zapped, I was able to win. This event should grow once again considering it's a one of the BEST venues for triathlon. Nathan Benderson Park will be a premier Olympic rowing facility and bids are already in for more ITU races. It's a very "fast" location with perfect amenities for fans. So now it's finally time to wind down for 1/2 a day and then get amped for Armed Forces National Championship in June. It's time to rid myself of injury and become yet again.....a fast freaking runner! The new diet will consist of bullion cubes and water, this will expedite "race weight". Oh and by the way, the new Giro air attack is pretty cool...don't hate.  It all starts with an abrupt comment, made by a small man as he exited my local coffee shop (Banyan Cafe). While I was enjoying my early am. almond milk latte, this little guy sat next to me...silent. I asked him a couple of questions about Tonka trucks and Ninja Turtles (typical man stuff). Oddly, he didn't answer any of my questions, he just starred at me in my military uniform. 10 minutes pass and the little lad and his Dad are on their way out. I'm pretty sure he took 5 to 6 steps, did a 180, ran back inside and screamed a phrase that changed my life (or at least my week). He stomped in, paused for 3 seconds and screamed "You look like a tree"! That seemingly insignificant moment reminded me how FUN it was to be a carefree, nose picking 6 year old. EVEN though I still occasionally pick my nose, I kinda wished I was a kid again, filled with blind courage. Soo really, the "take away" from this moment leads me into something I contemplated on my 5 hour drive home from Panama City. No matter what, focus on where you've been and LOVE what you do. Keeping it simple and innocent makes a big difference. 
The main reason I wanted to travel to this race was so I could support a close friend as he tackled his first triathlon as "Race Director". I don't usually try and fill 4 weekends in a row with races, but I thought I would give it a shot. Sprint triathlons are intense enough, however there is usually a 2 hour post workout involved. I suppose the real test will be in 2 weeks, once I've competed in two highly competitive Olympic distance races. So here is the White Sands Triathlon low down. It was so awesome to travel to Panama City stopping at awesome vegan/organic restaurants and cafes along the way. I stopped at this place called Sweet Pea Cafe, a totally raw/delicious experience. Small venue, walls lined with ingredients, menu written in chalk and EVERYTHING is homemade right in front of you. Moving on, the food was awesome during the whole trip...Mellow Mushroom Pizza, a farmers market falafel wrap and fresh caught blackened fish at a neighbors! This race is very "up and coming" and is definitely the #1 sprint on the Emerald Coast. Since this event is under New Management, I see it growing larger and larger every year. Sharing the course with Gulfcoast Triathlon and Ironman Florida, this race has a lot of history behind it and is obviously a great venue! Smaller, locally organized and sponsored races really bring a great feeling. Local races that don't treat athletes like dollar signs really keep this sport alive. The Swim came with crystal clear water, calm rolling waves and the water temp was perfect. An unseasonal cold front rolled in the night prior but actually led to perfect conditions. The Bike course was well marked, safe and was rather fast! Despite the wind and being blown around a bit, it was perfect. The Run was a simple out and back, well supported and flat. Honestly, it was everything you could expect from a first class event.
Alright, it's obvious from that large smile on my face, I had a blast and I will be soliciting many of you to join me next year! Back to my general thought about racing and getting back to our "roots". I had a lot of thinking time today, which means my mind was content listening to static on the radio while my mind was jumping around through hundreds of random thoughts. I LOVE competition, but I think being too focused on the numbers, results and overall place can be taken a little overboard. Triathlon is a way of life, not just something we do. We aren't just a "brand" or an advertisement and it's easy to forget that. We race for our own reasons, each story taking a unique twist. Essentially, I heard a really awesome interview with Macca today, it reminded me that even the top pros take a step back to appreciate the sport, it's heritage and how fulfilling it can be to race with your heart. It all makes sense when I heard a guy crashed at Kona, broke his bike, picked it up and carried it the last 20 miles so he could "Finish" the race. IF that doesn't freaking rock, I don't know what does. It often takes something small to remind us that we are taking life a little too seriously (kids are a great example). It doesn't mean we have to severely change anything but it's nice to stop and appreciate what we have, remembering we can truly accomplish anything if we focus enough time and energy. So I hope for a great race this next weekend at St. Anthony's and at future races as well, but I truly believe I'll get better and better just by loving what I do and surrounding myself with others who feel the same way:) I'm grateful for all of the support and great friends I've met thus far. P.S....Still need to check out Tom Cruise in Oblivion. I hear it's amazing. 
Age Group Nationals 2012
So far so good! The race energy is roaring as everyone gears up for the season. Yesterday marked my third race attempt at Escape from Ft. Desoto. As my first EVER triathlon, this event holds some special memories. It's also the first race I won the right to get #1!! I did decent the first time, won the overall last year and ALMOST won again yesterday. In a Sprint, every second counts, so losing by 60 seconds or so is rough! The event is very well organized and flawlessly executed. Thanks to all of the great volunteers who support triathlon events, you certainly don't get the recognztion you've earned! All in all, despite 3 months of various lower leg injuries, I managed to give it my all. Sadly, a few good friends couldn't even compete due to illness and injury (I shed a tear for you). I always remind myself how lucky I am to even have the opportunity to excel in this sport. The local scene brings some amazing talent, which means from time to time...we all get our slice of humble pie. As far as a race recap....it was a sprint. We drank a few cups of salt water, sat on our bikes for a few minutes and ran out of breath for a bit....enough said:) Fortunately for me, I'm sitting on my couch, just recieved a painful yet necessary massage and am reflecting on a great weekend of training. Todays bike in San Antonio, Fl with Jon Noland and friends...was absolutely epic. My advice for anyone who wants to get faster is....train with the fastest people you know. !!Fort Desoto Results!! A serious thanks to Flying Fish Bikes for all of the continued support! The next 3 weekends, I'll be racing...so stay tuned for more race reports!
I'd like to keep this short and sweet so here is something that has been on my mind for the last 3 minutes. For any athlete who spends time trying to get faster on their bike, spend some time and money on a quality bike fit. There are loads of local bike shops to get the accomplished, obviously I suggest working with Joel at Flying Fish. I say that because I've come across a large number of athletes (4 to be exact), which really isn't that large but still deserves mention. ANYWAY, if you're spending a large amount of money on a bike, training and nutrition, why wouldn't you optimize all of your energy exertion? I've ridden by tons of people should seriously watch a video of their knee movement as they pedal. It's supposed to be straight up and down, not look like you're trying to do a jig at 17 mph. Next time you're riding, look down...if your knee is doing a figure 8 or moving all around like it's on crack, you're creating a future problem. Finally, kissing the front wheel isn't necessary, that's way being too aero doesn't make any sense when it compromises power production. The bottom line is, if you're putting in quality time to get faster, optimize your effort and make sure you're set up with the proper geometry by a well known bike fit specialist!
By the way, that new movie "Oblivion" looks awesome...Damn that Tom Cruise for being an awesome actor. Seriously, if you don't like Minority Report, your imagination and sense of awesomeness needs some work! BOOM! After the non-existent "off season", it's time again to slim down. Ritually analyzing and planning meals is a daily routine. Unfortunately, the mind tends to wander into the danger zone more often then not. Is watching the food network or travel channel a good idea (Cupcake wars/Man V Food)? Probably not but food is probably passion #2 on my list of priorities. Anyone who spends any significant time with me will probably notice my slight food addiction and would probably enjoy telling me to "shut it" on many occasions. Ideally, losing 5 pounds would be totally awesome, however my body seems very comfortable at 170. In fact, I'd have to agree with anyone who says I'm definitely worst than a woman when it comes to weight and image. Even with the large amount of research and knowledge I've gained over the past few years, it's still hard to make a solid choice. Should I eat for purpose or for pleasure? For now, the best way to go about it is to SIMPLIFY and eat for purpose. Once a week, I'll throw some delicious, damaging creations into my body. Current favorite meals consist of: - Roasted root vegetables and Blackened Salmon on a bed of mixed greens - Home Made Veggie/quinoa burgers, topped with a fried egg and a side of baked sweet potato chips - Blackened Cod Fish tacos in a red cabbage wrap - Slow roasted chicken in fresh salsa, corn tortilla, cilantro lime farro
Since I'm still on the subject of food, I recently started a home vegetable garden. I mean, why not? Let's add another aspect responsibility to my life, right? I'd really like to not kill these plants so I've been doing a lot of research. So far they are green...which is a good start right? In a week or so I'll be up and running with fresh beans, kale, eggplant, radish, beets, lettuce, bok choy and collards. Odds are I'll be building an additional garden next year (if I don't totally suck at this). I ALMOST got carried away with my urban food endeavors. My over-zealous self thought, "why don't I get some chickens and have fresh eggs, ALL THE TIME"? The reality is, I'll just find someone who is already taking on that task...and support them with money. The desire for perfect training and nutrition is very demanding but when it's dialed in properly, it can be VERY rewarding! I'll let you know if I ever get there:) Why do I do this again?? Oh wait...because it's awesome!As I battle my way through injury, it's evident that my body is still adapting to all of the stress and new repetitive motions. Whether it's a sore knee, irritated rotator cuff or tight soleus, it all adds up. More importantly, my body is telling me "something needs to change". I'd like to think I'm indestructible but I've been totally humbled on a weekly basis. Some do it for fun, others for a light challenge but a few train to get better and better and even then it's never enough. People like me need a heavy handed coach, pulling back the reigns just enough to keep me from falling apart, riding the fine line of over-training and forward progression. This is why I'm currently taking today off, increasing average sleep time to 9 hours AND actually tapering for a month of racing (a round of applause for me). As my key races approach, I'm hoping to still have some pep in my step when it comes to running. I'm sure there will be some disappointing areas, but hell...there is always another race and I would rather rest now and continue to do what I love for a long time. Honestly, this lifestyle is truly amazing. Normal tasks at work seem null when you have a 3 hour workout in the evening. We ALL have addictions and I'm totally content knowing mine are Racing/Training/Coaching and Nutrition! Thanks again for reading, I'm still working on not sounding like a total dork:) 
Thanks Maui Jim. The new "Hot Sands" frame (right) is PERFECT for training. It's like Air Conditioning for your eyes. Also, the "lighthouse" frame is my staple, lightweight all day, every day frame. Highly recommend you give them a shot.
 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!!!
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!! 
other stuff that's important to read about....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) 
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