Trainer Session Jamzzz

Lately I have been spending a lot of the time on the trainer "Go Figure" and I have been jamming out on YouTube a good portion of the time "Or on Pandora."  Wanted to share with everyone a small list of my recent music addictions that have been motivation me in the dedication cave.

(Pain Cave has been turned into the Motivation Cave for the time being) 

5 of the songs are from a somewhat new artist Jake Miller who will happen to be playing in Madison, January 25th. The last one is from V.I.C. hint get your WOBBLE ready!!

ENJOY!!

Jake Miller- A Million Lives

Jake Miller- Beast Mode

Jake Miller- I'm Alright

Jake Miller- Like Me

Jake Miller - Whistle

V.I.C.- Wobble Baby!!

Keep JAMMING, Keep GOING!!

11 Benefits of Being Positive

I just started reading a book titled The Positive Dog (The story about the power of positivity) by Jon Gordon and so far I have really enjoyed it. Its a simple easy read which always suits me well haha. Not only is it a easy book to read but it has been easy to implement the main ideas into everyday life and training. Below was one of the first pages of the book that may catch your attention.

11 Benefits of Being Positive
1. Positive people live longer. In a study of nuns, those that regularly expressed positive emotions lived an average of 10 years longer then those who didn't.
2. Positive work environments outperform negative work environments.
3. Positive, optimistic salespeople sell more then pessimistic salespeople.
4. Positive leaders are able to make better decisions under pressure.
5. Marriages are much more likely to succeed when the couple experiences a 5-to-1 ratio of positive to negative interactions, whereas when the ratio approaches 1-to-1, marriages are more likely to end in divorce.
6. Positive people who regularly express positive emotions are more resilient when facing stress, challenges, and adversity.
7. Positive people are able to maintain a broader perspective and see the big picture, which helps them identify solutions, whereas negative people maintain a narrower perspective and tend to focus on problems.
8. Positive thoughts and emotions counter the negative effects of stress. For example, you can't be thankful and stressed at the same time.
9. Positive emotions such as gratitude and appreciation help athletes perform at a higher level.
10. Positive people have more friends, which is a key factor of happiness and longevity.
11. Positive and popular leaders are more likely to garner the support of others and receive pay raises and promotions and achieve greater success in the workplace.

For more research and links to studies and resources go to www.feedthepositivedog.com
Thanks for reading!!!

Florida REV3

REV IT UP!!!!

Below is a short video about before, during and after the race.

(Yes I am in the middle of the woods taking this video haha)

Things to Remember 
-Driving 22hrs to a race is really not to bad at all
-Keep nutrition simple
-Stay aero is the main focus for flat and windy bike course
-Have a list of positive things to think about when the going gets tough (Good for every aspect of life)
-Rubbing off the X marks on your hand will allow you to get more celebratory beer post race
-Recovery hydration/kcal directly after race helps a tremendous amount
-EVERY second counts "Only a min separated 1st-4th Amateur"
-Oranges from Florida and Pecans from Georgia are to die for!!
-Tennessee is an amazing state specially Nashville

Rev3 Florida BIG THANKS TO....
-My AMAZING family for the words/notes of encouragement the week leading into the race.
-Friends Patrick, Randy, Dan and Brandon for a run time in Florida.
-Best bud Mark for loaning me his sickly fast Disc
-Endurance House for loaning me a front 404 race wheel last minute notice
-Rev3 for putting on a great inaugural Florida race (Rev3 Website)
-The good Lord for simply everything GTGTG

Tweets from Rev3!!!

Till next time GTGTG

A Race of its Own

VEGAS!!!!

I prepared. I fought. I learned. 

Welcome to Vegas

Leading into Vegas I was in the best shape of my life, hitting zones I never thought possible.  But everyone says that leading into the A race of their season. So what was going to get me the big W instead of someone else? Well....when you figure that answer out let me know ;-) Because the answer is not that simple, there is NO single thing that will guarantee you that win you have dreamed about.  

That my friends, is why we race, and that's what brought me to Vegas.  To fight for the right to PARTYYYY!! No not really.... it was to fight for the Age Group 70.3 World Title.  Very few people knew my true goal for the race but now everyone reading this does.  That goal was well within my reach, but it did not happen.  I am blessed for what I did accomplish though.  A 4th place finish in the 18-24age group and a book of knowledge and experience to come back stronger with.   

Swim Course

Now for a quick race write up without a whole bunch of details.

Swim: 28:49

Was probably the most rough swim I have ever done. Rough as in getting beat up and not being able to find open water. Physically I felt good with my swim and learned that I need to be more aggressive to utilize my swimming abilities. 

Bike: 2:30:08

Being from the Midwest I was simply not prepared for the bike terrain at all. I have never been on climbs so long but glad I have now, was a great experience to have.  (ps Loved the scenery on the ride and the road quality) With my age group leaving in the last wave "8:00am compared to 6:30am for Pro's" I simply passed people the whole ride.  That lead me to believe I was doing really well, but turns out, not well enough haha. Was happy with my discipline to back it off and soft peddle the last 10miles after some big cramps after the last long climb leading out of the National Park and into town. Do not think I would have changed my nutrition/hydration around at all after analyzing it. Big thank you to PowerBar for that. I could have rode a lot faster I am sure, but conservative was the plan, and that kept me below my target watts. Really started to heat up the last part of the ride but still had high hopes for a great run.  

Run: 1:35:18

The run is what it comes down to in long distance triathlons and I was ready for it.  I had NO clue what place I was in which drives me CRAZY, but I knew I had to be close to overall age group win if I ran well. So I put my head up and started running.  By the time my age group started running, it was really starting to reach mother natures heat maximums (Heard 105F was reached.)  The course went like this... Slight down hill, turn around, run up Long Hill, turn around run downhill.... repeat 3 times. "Also 3 great views of the Las Vegas strip." Cant give an exact time when things started to fall apart.  If I had to guess, it was about the time I started to poor sticky perform on myself to try and keep cool haha. Because by the time my group was on the run course they had basically NO cold liquids or ice to cool the core temperature (I hate complaining how a race is ran because I know every race does the best they can.... but REALLY, the race was in a desert)  Was so blessed to see my lovely family on the run course (Mom, Dad, Grandma and Grandpa, "sister and fiance in spirit".)  You always seem to bring your form together when you know you will be seeing your loved ones around a corner.  Also the volunteers were GREAT like always, race would never happen without them.  Ended up running a run time not even close to my abilities, but was happy to give it my all for that day.

Total: 4:39:44

For someone who has never really raced well in the Heat or Hills I am very happy with my progress as a athlete.  The big man upstairs has a plan for every day and every race and I am happy to finally except that.  I perform the best I can for the day and that's all I can ask for.
For me.... Dreams continue to become goals, and goals continue to become achievements. Its a long steady hill to the top and I simply want to continue to enjoy the ride.

Thanks Always 

YourTrainingZone- Training me to my full potential "Blue Smurf's away!!"

PowerBar- Providing me great race day and training nutrition "300kcal of gel/hr and lots of perform"

Peak Performance Massage- Getting my body and keeping my body healthy to train and perform

Newton Running- Making amazing running shoes "Ran in MV2's at Vegas and loved them"

Endurance House- Always supporting me

USANA- Making nutritionals I can trust, Nutrimeal to keep me lean and REV3 for giving me some extra energy.

LOTS OF PICURES

Relaxing at the house...

Throwing a Coin in the wishing well 

Pree Race!!

Blue Man's Group Show night before race

Grandpas Famous Poster "Believe"

Visiting the Gold & Silver Pawn Shop from the TV Show

Grandma and Grandpa After the race

Ballegio Water Show

Margaritas with Grandma

Visiting the Flamingo Hotel 

Packet pick up Finish Line

Class Act Andy Potts @Packet Pickup  

Parents and Myself after the Race

Finished!!

Lost $.90 right off the airplane

Class Act Chris Lieto @ Expo

Preventing Tragic Swimming Deaths in Triathlon

     Triathlon as a sport has and will continue to grow each and ever year. With that growth comes many challenges. One challenge that is of the up most importance is the safety of those participating in the sport. I am sad to say that we have had far to many deaths in the swim portion of triathlons this year.  In my eyes, any death, is too many deaths.  My heart is full of sympathy for those who have lost their loved ones and I send my condolences.
     In this blog post, I want to express my opinion on limiting these tragic events from happening.  You can not put the blame on athletes or race directors in these events.  Below are a few things that I think both athletes and RD's should take time to consider.

-Athletes-

-The first and number one thing for athletes is "Control the Controllables." 

That means...

-Training an adequate amount for the event your participating in "Not oh I am doing at Ironman in 2 months maybe I should join a Masters swim team now."  

-Knowing your limits "Not trying to be a superhero."  

-Warming up properly before race start. 

-Having routine check ups to limit the risk of sudden health issues. I understand that you can do all the above correctly but say you have a hidden heart condition that you never knew, problems can still arrise.

-Race Directors- 

Ideas...

-Having a "Swim Check" for those who have never competed in a triathon before. While working at the indoor pool lately I have had to check-off/sign-off that people are safe to either enter a race or join a club. For example this rowing club they need to swim a 200 then tread water for 10min, for a couple who were doing a swim around the Statue of Liberty had to swim a 1000 straight.  They were both simple sheets to fill out that put a peace of mind for the racer and the organizer of the event.

-Lining up swim waves based on ability levels. For example not putting the faster age groups (M18-24) in the last wave after say the (W50-54).  Also for larger races having a (First timer/less experience waves and Elite/highly experience waves)

-Requiring athletes to warm up before the start or at least get into the water prior to the gun going off.

-Many races already do this but important to have a pre-race practice swims at race site.

-Keeping swim course close to shore as possible

Of course even if all this happened, injuries or deaths can still happen, but hopefully implementing these would limit the possibilities. 

If you would like to read more about this subject click the Slowtwitch link Limiting Deaths in Triathlon.

Ironman Swim start.... Crazy!

God Bless,  Safe Swimming and enjoy the last of summer.

GTGTG

10 Ways to Reach Peak Performance

In the June/July 2011 issue of Lava, Matt Dixon wrote about “10 ways to reach peak performance on and off the course.”  These 10 characteristics are apparent in most elite competitors in racing and/or the business world.  Read the list and observe how they are intertwined in your racing, training, work and life in general.  Reaching the top of anything takes a tremendous amount of hard work, sacrifice and commitment. Develop these 10 characteristics and reaching your top will be a little less daunting.

#1 Goal-Oriented Thinking

#2 Assessment

#3 Support

#4 Specificity

#5 Resistance to adversity

#6 Balance

#7 Patience (And Resilience)

#8 Passion

#9 Risk-Taking

#10 Recovery

If you don’t have all of these characteristics dont worry, no one is perfect. The good thing is that you can try to develop the characteristics that are lacking in.  Its never to late to change!

Thanks for reading! 

Vegas Bound!!

One task for Racine 2012, qualify for Vegas.

Result, I am happy to announce that I will be racing at this years 70.3 Ironman World Championship, September 9th 2012 to represent USA!!  Vegas has been the main focus all year and it is finally on the horizon.


Wanted to bring people closer to the race, so I added a few second video clips of T1, Bike, Run, Craig Alexander, and my Finish. Thanks Kayla for video taping!!

Pre Race: All week I was feeling really sluggish which made me pretty nervous but this happens often when I have rest weeks.  By the end of the week things started to turn around and finally by Saturday I was off to Racine. Drove down with great company, my lovely girlfriend which is always a treat.  After checking in we went off to the beach to do a quick swim.  Right when I entered the water I was excited for the swim on Sunday, the water was cool and that's all I feel that I needed for a good swim.  After the swim we headed to the campsite to meet up with my family, had a good dinner and relaxed for the rest of the night. I feel like the few days leading into a race are SO important and I would say I have a system down.

Race morning finally came, had my normal pre race breakfast and we headed down to the race site.  Got a good run and swim warm up which was one thing I NEEDED to do leading up to the race. I have not been doing good warming up before races lately so really concentrated on getting a good one in.  I even saw Craig Alexander pre race, I was star struck.  Said my good byes to my Mom, Dad, Sister, Sister's Fiance and Kayla and I was off to the start.

Ready to swim haha

Swim, 24:24- The plan was to NOT go over my limit like past races this year. That meant go hard till the first turn to get out of the rough water then get into my own pace and not worry about anyone else. Other then having to weave through hundreds of people in earlier waves I felt really good in the water which made me happy.  Was really neat that I got to see my cheering section during the whole swim.  They had these bright yellow shirts on so they were easy to spot walking along the beech for the point to point swim.  

T1 3:11- Long beech run into transition, then a interesting bike mount while going up hill.

Bike 2:15:07- Thanks to my friend Lee D, I got to race with a powertap wheel which means I could pace myself properly holding my watts in the zones I wanted.  I knew my target watts and the plan was to get into that zone and simply peddle away while focusing on getting in all my Powerbar nutrition and hydration. The bike course was flat with many rough roads (Hit one bump and cracked my aero bar arm pad) and the wind for some reason seemed to cause me more trouble then it should have.  Realizing how hot I was getting temperature wise I dialed my effort down, by the end of the ride I ended up dialing it down a lot more then I planned, but that was probably for the best.  Was pleased to see many local triathlon friends during the ride before heading into T2.

T2 1:22- Got some loud cheers from my family which is always welcomed after the bike.

Thanks Powerbar

Run 1:27:25- Took off running in my trusty Newtons with the plan to take the first 2miles ez then dial it down to race pace. That plan did not happen. Even though I knew if put together a good run I could still have a chance at breaking that 4hr barrier I had little motivation to push myself into that painful zone. I have been haven a hard time pushing myself to my true potential during some races this year.  Need to work on my mental strength to push myself when I am "Figuratively" racing myself. (Figuratively because you have no clue what place you are when you leave in wave 14.)  First 3 miles were fine then everything kinda went down hill.  I am so THANKFUL to have so many great friends and family out there cheering me on during the hot run.  They made the challenging run a lot more enjoyable. I got to see Alexander 3 times during the run which was CRAZY cool.  As for the aid station volunteers, they were AMAZING!! 

Finish 4:11:29- The finish chute finally arrived and I was welcomed by "The best cheering section here today" according to the announcer about my family. Ended up in 8th place overall including the pros, 2nd in age group, 2nd overall amateur (Had no clue any age grouper was beating me until the finish which was a bummer.)  Initially I was disappointed in my race, not running up to my potential but that faded quick.  Then elation filled up in me when I found out I cracked the top 10 in a Ironman branded race on a tough day.  Also I beat one of the best triathletes to ever come through the sport Craig Alexander, even if he had a really bad race for himself, I am still honored.  He is a legend in the sport and he has been one of the many heros of mine since I started racing triathlons.  

After the race I got to visit a BUNCH of friends that came to race or spectate which is always one of the highlights of the day.  After awards I punched my ticket to Vegas and now my coach and I can really focus on the year goal which is 7 weeks away.  

Award

Going to Vegas Papers

Like always THANK YOU SOOOO much to all of my Family and Friends who have supported me along my triathlon adventures.

Until next time, GTGTG and always BELIEVE!! 

Similarities?

What do all of the pictures below have in common?! 

Well, they are all funny/strange things that went on during the Thursday's Aquathon and Sunday's Pewaukee Sprint Triathlon.

The first 3 pictures are all things I got to consume during the transition of the Madison Aquathon after the 1000Meter bathtub lake swim, and before the 5k run. Got a total of 4min30sec taken off of my overall time. Really fun way to mix up a mid week race.

1st Consumption in Transition

2nd Consumption in Transition

3rd Consumption in Transition

The second 2 pictures are 2 things that tried to stop me from racing/while racing the Pewaukee Triathlon. 

Got pulled over on drive to the race to take away any possibility of a pre race warm up.  LUCKLY, somehow I only got a few warnings and no tickets.

Train passing forced ~30sec break during the bike portion of the race. Of course in between a big downhill and uphill segment of the road.

This sport always keeps me on my toes and thats one reason why I love it.
Next up... RACINE 70.3!!!
Believe
 GTGTG

2012 High Cliff Half Ironman Race Review

Watch the quick 6min video on my race review that includes a few pointers from yours truly to help you with your next race. I feel truly blessed and honored to come away with my first overall half ironman win, hope to have many more to come. 

Time Splits:

28min Choppy Swim

2hr 14min Windy Bike

1hr 28min Trail Run

4hr 13min Happy Finish

Pictures will be up soon!!

Congrats to everyone else who raced at High Cliff!!

Thanks Midwest sporting events for putting on the event, all the volunteers who helped and spectators cheering loud!!

Thanks Always 

YourTrainingZone- Training me to my full potential "Blue Smurf's away!!"

PowerBar- Providing me great race day and training nutrition

Peak Performance Massage- Getting my body and keeping my body healthy to train and perform

Newton Running- Making amazing running shoes

Endurance House- Always supporting me

USANA- Making nutritionals I can trust, Nutrimeal to keep me lean and REV3 for giving me some extra energy

Wednesday weekly Quote of the day is up, under the quote tab!!

THANKS FOR WATCHING/READING!!

GTGTG

Lake Mills Sprint

Race Site

10 Month of no triathlons came to an end on Sunday. Last triathlon I did was Pigman half in August.  I decided to do the Lake Mills Sprint, last minute on Friday night.

Mark and I @ swim "Warm Up"

Boy was I glad I decided to race!

-Was great to get a race in before High Cliff next weekend

-Finished my first Sprint triathlon which was a great experience “Challenging race distance when your not used to it”

-It was GREAT seeing so many local athletes after the race, it was like everyplace I turned it was a new face I have not seen in a while.

-After the race went out to lunch with 2 good friends, my Parents and girlfriend

-Following that I got to relax in the pool with my girlfriend all afternoon and finished up the day with a nice long bike ride.

@Awards

That my friends = One great day!

I ended up taking 2^nd behind Will S which I was happy with. I had a solid week of training leading into the race and a long run on Saturday so Sunday was planned to be a solid workout/race. Swim was fine nothing to exciting, bike was painful “16miles is usually a warm up not a race for me,” run felt great and under control.  The race got me really excited to get the triathlon season underway!

Congrats to all my racing friends who did the race including many of the Master Swimmer I coach and Thanks to Race Day Events for putting on a fabulous race. 

GTGTG

Kayla and I 

Parents and I after the race

First Aquathon of 2012

    Soooo…..long break from the blog with the craziness of life. The good thing about the craziness of my life? It keeps my life fun : )  Will be done with school for the summer come June 8^th!! First semester of the PTA is in the books and enjoyed every minute of it.

    Was finally able to get out and do some racing on Thursday. (Yes knee is back to good)  I REALLY enjoyed being able to see some of the racing community again, like always!! It is hard to do lots of training with little racing so I signed up for the Aquathon Series in Madison that I usually do.  If you have never done one you should really think about it, it’s a great mid week workout/race of fun.  1000m open water swim and 5k run. Click here for more info. Madison Monthly Aquathon

           

     Due to high winds and ROUGH water the race turned into about a 100meter run/dolphin dive/swim/walk/flail and a 5k run. Was sad that the swim was changed from the normal 1000 because I was pumped to get a good and hard open water swim in.  But it would have been suicidal with the conditions, thanks Race Day Events for changing it up and keeping everyone safe.

    Turns out, I suck at run/dolphin dive/swim/walk/flail and came out of the water a lot farther behind then I should have.  Took of running hard on my tired legs to try and catch my buddy Mark who was winning. These races are always SO hard due to the high pace that you need to use right out of the gate “not used to that doing half Ironmans.”  Ended up catching Mark in his BEAST MODE speedo and tri top at the last hill with little time to spare and finished up the race with a win. 

           

    Spent the rest of the night hanging out and talking with friends, which was probably the best part of the night haha. Thanks for reading y-all!! Let the fun 2012 season of racing begin!!

GTGTG