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

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!

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. 

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...

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 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!

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!!

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)

Needless to say, this trip is exactly what I've needed.  Between a few months of 12 hour shifts, saturated with 12-16 hours worth of training a week and 4 or 5 races mixed in, I needed to hit "RESET".  Of course I didn't take a large amount of time off from training, but still the intensity is dialed back and I've been able to unwind.  This week I'm spending some time with some long lost friends from Eglin AFB, Jon Sadler and Brian Spivey.  Another great friend Katie Marsh dropped in to spend some time with us as well.  I'm still mid trip, so there will be tons more to report, but for now...here are some highlights.

It was my second time trekking up the Manitou Incline...and yes, I set a NEW PR...in the Elite category Woo Freaking HOO.  I was so pumped, when I reached the top I celebrated by climbing a tree.  Either way, this place is absolutely majestic!  It's also so inspiring to see other people who complete the hike.  People in jeans, people with dogs and people who are 70+ years old and climb it 3 times a week are able to check this off their bucket list! The next night we all chipped in and helped cook the most amazing dish.  Stuffed leg of lamb garnished with potatoes, carrots, asparagus and a sautéed spinach/cabbage mix.  Needless to say we tore through that like a fat guy in a little coat.  

To sum this week up, life couldn't be better.  I've met some amazing people along the way, viewed amazing sights and eat'n some amazing grub.  I hope to be able to live in a place like this one day, however the cold is really something that would be hard to get used to.  Finally, I've started a new venture in something I'm truly hopefully will change my career as an athlete.  The opportunities and positive effects on my performance are FACT.  The science is there and believe it or not, the bad taste in my mouth about these types of ventures has been washed away.  I'd like to thank fellow athlete Jessica Crate for helping shed some light on a bright future.  Check out Protandim!