Dave Smith

Xmas Week

2011-12-23T08:49:00.005+13:00

Hard to believe another Christmas is right around the corner. This school year has flown by! We're excited to spend Xmas with my familly and see all the little ones open up gifts. My sister's son, Brody, is especially going to be a riot watching him as he is 1 and a half.

It's always nice to have a break this time of year from school. I am really looking forward to getting in some good training and spending more time with Rachel and Kennedy.

This week I've had some good training sessions. A couple I'll share are I did a trainer session with the main set being 3 x 5 min. at 330+ watts with minimal recovery. I was able to hit some very solid numbers for this one. Next time I do this set I'll add another 5 min. interval or two.

Most of my running has been on the easier side. When I feel good I'll let myself run low to mid 6s, but other than that I just am logging miles on the run front. I'll start in with a more specific run workout each week next week. This time of year those sessions mostly come in the way of a tempo, progression, fartlek, or hill session. I'll start to increase my long run too.

Swim wise I have been just mixing it up doing a variety of sessions. This morning I did a main set with Ryan of 200 swim, 200 kick, 2 x (100s, 100k), and 2 x (50s, 50k). The kicks were done just under 1:00 per 50 and the swims were about 2:35 for the 200, 1:15 for the 100s, and :35 for the 50s. Nothing crazy fast, but just a nice tempo. Rest was pretty much the kicking. We then did 10 x 25 ON 30 sec. hitting each of them about 13-14 sec. I am a big believer on throwing a short set like this after a main set to really work on swimming fast, but not hard...almost stride outs after a run. I think it helps my economy in the water and allows those tempo paces to seem a bit easier. It is also good practice for getting out at the start of races.

That's about all for now.

Merry Christmas!

Back At It

2011-12-19T07:11:00.016+13:00

Thanksgiving w/ Rachel's family

Kennedy's 1st Halloween

Sorry I've been away for so long. I've had a few requests to write again because I'm so interesting...haha, yeah right! I do enjoy writing, though, so I'll try to be more diligent with this. A lot has gone on in the last few months...most of it all being positive. Rachel and Kennedy are doing well. Kennedy is growing every day. She is such a good girl. We have been very fortunate with how easy going she is. She sleeps and eats well, smiles a ton, and brings a ton of joy to us. I can't wait to come home every day after school to see her bright smile.

Teaching and coaching are going well. I did a couple of low key fall events, a half marathon on Mackinac Island where I came 2nd place and the Iceman Mtn. bike race which got me hooked on mtn. biking so I'll continue that once a week or so throughout the year now (when snow isn't here! or maybe even then too:))

I am slowly getting back into training, but still doing a decent amount of work. Swimming pretty much normal volume, cycling is about 3 - 4 hours on trainer work, but all highly structured. Without being able to ride outside and log miles during the winter here, the only way to improve one's cycling is through really getting after it. A power meter is such a valuable tool for me during the winter. I am confident in my winter training plan as I've figured out a system that works and sees me entering Spring each year a little further ahead than the previous year. I'm back doing some resistance training and plan to keep that in the mix all year next year as I really think it helps me out.

I've been out twice on the xc skis. We have had a very mild winter so far so just recently we have had enough snow to get out. I look forward to skiing once or twice a week as it's great cross training and helps build the engine while being pretty easy on the body being a non impact activity. I plan to do 4-5 ski races this winter too. Hopefully I can fair well in a few of them and finish near the pointy end. Last year was a learning experience, but I feel like I have gotten better over last year and then roller skiing some this fall. My technique has a ways to go still, but engine wise I'm right there.

I'm really looking forward to the upcoming holidays. It's always a blast seeing family and friends, not to mention some time off from school for some extra training and extra time with Rachel and Kennedy.

I hope you all are starting to prep your bodies for the real work to come after the New Year. It is the off season, but if you plan on improving from last season the time is NOW to train hard and work on your weaknesses.

Happy Holidays!

Racing, racing, and more racing

2011-08-25T09:07:00.002+13:00

Hard to believe school will be starting back up here in about a week and a half. Teachers go back a few days next week to get things situated...although I've been in a bit this summer already just getting things planned for the year. A friend of mine from Gaylord is going to be joining our team...Ben Tarbutton. He's a really nice guy and will be good for our students. With Ben's running experience I'm hoping he's willing to get back rolling with his training as I know he was kind of taking it easy the last year or so after college. He's run low 15s for 5k so is definitely legit.

Well, I wouldn't normally recommend racing 5 weeks in a row, but it was a lot of fun and there's no way to push yourself in training as you do in a race. After Mackinaw, I jumped in the Black Bear 100 mile ride. It follows the historic Ausable canoe race. The ride isn't truly a race, but it's chipped timed and the majority of people race it trying for their best time. I cam 4th, but was only 2 minutes behind a pro mtn. biker from Michigan. I would have beaten him if I hadn't stopped a couple of times for a friend, but hey he would have done it for me and was cramping so it was all good. We rode the 100 miles in 4:04 or so. The heat and humidity were rediciulous that day with temps being in the 90s. That wouldn't me anything special when we were in VA Beach, but here we don't see those temps very often. My friend, Ben McMurray, who I was riding with raced in Kona last year and he said it was at least as hot as Kona if not hotter. Good to know!

The next weekend I went down to Lansing for their Olympic distance race. It was a non wetsuit swim...not my specialty, so I had a little time to make up on the bike. I came into t2 about 4 minutes up and then extended that lead on the run. I knew with racing this many weeks in a row I needed to shut it down on the run to save some for the enxt 2 weekends.

Two weekends ago we had a whirlwind of a weekend. We had a memorial service for Rachel's uncle, and then her family was all up so we were hanging out with them most of the weekend. Saturday night my cousin was getting married so we went to her reception for a couple of hours. Made it home by about 11 for a 5AM wake up call the next morning to head up to Petoskey for their tri. I was very happy with this race...likely my best of the summer so far. I led from the gun and crushed all 3 disciplines, closing with a 36:20 10k off the bike...a PR by 40 sec. or so. This was based on my Garmin too so the course was legit (actually long by .2 so I was 37:20 for 6.4 miles, which equates to the 36:20). Afterwards we had a birthday party for my nephew Brody and Rachel had a baby shower with her sister who is due in September. Let's just say we were exahusted come Sunday night and we slept in Monday (7AM...what we call sleeping in these days with Kennedy).

I wasn't 100% on whether or not I'd race last weekend in Ludington. The racing was starting to catch up with me and I felt flat all week. It's a challenge to stay motivated for all these races sometimes. I committed to winning the series that 3 disciplines puts on...our state's biggest tri company. If you win, you get to do their races in the series every year from then on for free. Well worth it with the cost of races these days! All the racing was worth it as I am first in the series and may not even have to do the last race of the series to win it. I got 2nd at the ludington race. Richard Swor, a pro who used to live in MI, but now live in N. Carolina was there and he waxed me pretty good. To my defense I was racing at more of my 70.3 pace than Olympic as the power was just there. Anyone who has ever raced this much knows what the feeling is like. I gave my best effort on the day, but I really would like to race that guy when I'm fresh as I think I could at least have gotten off the bike with him or even in front of him. He's a very good runner so likely still would have beaten me, but it would have been a lot closer. Oh well...he also only does short course racing so that's his specialty. What can I say...I hate to lose.

So I finally have a few weeks to get back into some solid training before my last big tri of the year...Muskoka 70.3. I think the course is really going to suit me...cool weather and HILLY with a freshwater wetsuit swim.

On a side note, big props to Ryan hamilton who has had a breakout season finishing near the top in all the local tris and a great day at Racine 70.3. Big things to come for this guy if he sticks to it. Also...good luck to Rob Swartz in Chicago this weekend for the Olympic.

I'm excited to get back into the school routine, but sad to see summer about done. I'll enjoy these next couple of weeks the best I can!

Thanks for reading!

Mackinaw City Triathlon turned Duathlon

2011-07-26T02:10:00.010+13:00

Rachel, Kennedy, and I went up to Cheboygan Saturday afternoon to stay with Rachel's grandma. She only lives about 15 minutes from the Mackinaw race start so it was perfect. Plus, it's always nice spending time with "Mema." She had only seen Kennedy briefly at the hospital after she was born so she was excited to spend time with her too.

I was looking forward to this race as it's one of the nicest ones on the Michigan circuit. It usually brings some decent competition as there are a lot of fun things to do in Mackinaw, besides it just being a beautiful area. Mackinaw is right where the two big Michigan peninsulas meet.

Training had been going well, but I crushed myself all the way until Friday so not much rest at all heading into this event. I figured my legs would come right, but even on Saturday I could tell I was underpowered during my shake out ride and run.

I'll admit I had a little extra motivation for this race with Kennedy being there. I want her to always give everything her best effort and even though she doesn't know quite what's going on yet, she'll be able to look back at pictures when she gets older of her at races and see what kind of athlete/person her Dad was and is. Winning in life is sometimes up to uncontrollable things, but effort is something you can always determine and I want that instilled in my children just as my parents instilled that in all my brothers and sisters. It's no mistake the way we've all turned out.

The other thing that has motivated me some as of late is how most people I talk to about triathlon tell me I won't be able to compete at the same level with having children. Sure there will be sacrifices on my end for my family, but that does not mean I can't stay or even elevate the level I'm at right now in triathlon. I won't ever neglect my family to do so, but if I choose to do the sport I will be giving it my best. I think people say those things because that's how it was for them. I don't feel I'm the norm, especially when it comes to pushing my body to the limit in training and racing. I am blessed to have a little talent, but the reason I haven't lost a multisport race since being back in Michigan is because of how hard and smart I train.

Finally, to the race. They cancelled the swim because Lake Huron was quite rough. I guess it depends on where you're from, but it would have been challenging conditions especially for those new to the sport. In VA Beach, most if not all of our ocean front triathlons were in similar conditions if not worse. Most people there grow up living in those waters though so it does make a difference. They decided to replace the swim with a 2 mile run. I would have rather swam, but as soon as they made the announcement I started to come up with a slightly new game plan. When the gun went off, I wanted to test out to see what I was dealing with. From the gun I was off the front, but a couple guys weren't too far behind. First mile was 5:15 and then I toned it back a bit the 2nd mile so I wouldn't be spent and trying to recover the early part of the bike. 2nd mile was 5:25 pace or just under. As soon as I got on the bike the legs felt strong. Getting out of town the first couple of miles was a mess with the race organizers having bikers going out on the same side of the road as runners were coming back from the 2 mile run. There were also a couple of cars to go around. Oh well, there seem to be obstacles at every race so you just deal with them and keep racing. I wanted to have a solid ride, so I kept the pedal down to the halfway point to see where I was at. I was up a minute at that point and b/c of how the first run went I figured that would be enough, but why settle for that? I kept on pushing before letting up the last mile or so to get the legs ready to run. Hopped off and got right into a good pace of about 5:35 for mile one. From there I let the pace slip a bit, but held it under 5:55 pace for the 2nd 2 miles. I was up 2 min. at the turn around and being only a 5k that would have been impossible for anyone to make that up unless they ran a sub 4 min. mile pace the last 1.5 miles and no one in the world can do that off the bike. It was nice being able to cruise it in a bit and say hi to my family who was watching. It has been awesome sharing these races with my parents and siblings, Daniel and Christina. Daniel once again was one of the youngest of not the youngest participant in the 5k run. He loves it and it's a lot of fun seeing him out there.

I was happy with my overall effort yesterday. There was some very solid competitors yesterday as a few guys who normally finish in the top 3 at races around the state were pushed back a few slots with a couple out of state people and then some athletes from the Detroit area...besides a couple of guys from northern Michigan who typically find themselves at the pointy end of the field.

Big shout out to Ryan Hamilton and Matt Stafford, two athletes I coach, for coming up to cheer everyone on. They both rocked Racine 70.3 last weekend so weren't quite ready to jump in another race, but they came up to support friends and that was really nice of them.

That's about it for me as I'm off for an easy run to shake out the gunk in the legs from yesterday. I'll throw up some pictures once Rachel puts them on the computer. Not sure what race is next, but I'll likely do a few more of the Michigan races and then at least one more bigger race this fall. Leaning towards Muskoka 70.3 right now.

Thanks for reading. Train Hard!

Kennedy Elisabeth Smith

2011-07-09T08:29:00.003+13:00

Here she is...the little one we've been anxiously waiting for these past 9 months. Kennedy Elisabeth was born Tuesday night at 10:58PM and was a little 5 lbs. and 18 inches. Words cannot express the experience and it's such a miracle. I don't know how in the world someone could have a baby and not believe in God. She has stolen both of our hearts and we are loving every minute. Thanks so much to all our family and friends who have supported us through this and will continue to do so. If you only knew little Kennedy how much you are already loved...

East Jordan Tri and Mark Mellon

2011-07-05T02:26:00.002+13:00

It's been far too long since I've posted a blog, but I'd been busy with all kinds of stuff since school got out (training, basketball camp, master's class, etc.). I will sit down and write a longer blog soon, but will probably wait until our baby arrives which should be any day now with Rachel's due date being the 9th of July.

I had a rough one at Eagleman. Those conditions (90 and humid) are tough to race in when you live in N. Michigan and train in temps that rarely if ever are above 80. I hate having that as an excuse, but it's there and a big reason why I failed to meet my goals for that race. Life goes on though and I've won races the past two weekends by a good margin. I knew my fitness was high after a great spring of training, but when a race like Eagleman happens the best thing you can do is race again to get your mojo back. It worked and I'm looking forward to another nice training block before I hit some races later in the summer.

This past Saturday was the Mark Mellon triathlon and 5k that my family puts on. We did it last year for the first time and we knew we had some improvements to make and I think we did that for this year's event. We received a ton of compliments and people really enjoyed the event. A lot of work goes into these events, even with only a little over 200 participants. We had a ton of help from all kinds of locals and we are very thankful for that. Our timing and race site set up was done by Runner's Edge Race Timing and they did a fantastic job once again. We had no major hiccups to speak of and they played a big role in that. So many races today don't do enough to make the experience awesome for the athletes and spectators. We tried hard to do both and I think the people who were there on Saturday really enjoyed the atmosphere. It didn't hurt we had almost perfect weather! My brother Mike won the sprint tri and then I won the Olympic race so that was a lot of fun...for the 2nd straight year! My two sisters, Mom, and little brother raced too. Chrissy who is 16 did her first tri and did very well for her first race. She loved it too! Jenny, Daniel, and my Mom did the 5k. It's so cool having your whole family involved in an event like this. Literally my entire family helped in some fashion on Saturday. We're so blessed to say the least.

Priority number one is now Rachel and this baby (not that they won't always be #1) so we'll be doing everything we can to make this birth a good experience. I know Rachel will do great...as will our baby. Rachel is tougher and more positive than most any girl I've met and that baby has a stubborn Dad, especially when it comes to pain and endurance...from what everyone tells us that pretty much sums up the birthing process!

Next time I write I'll have lots of pictures of our new arrival:)

Thanks for stopping by.

Starkermann Duathlon

2011-05-24T12:18:00.007+13:00

Little brother Daniel did the Jr. Starkermann. Quite the accomplishment for a 6 yr. old

Rachel, baby, and I

End of the bike

Coming into T1

This blog seems to be harder and harder to keep up, but I'm going try my best to get back on board. I should have more time this summer to get at least one out per week.

I raced the Starkermann Duathlon last weekend and was fortunate to come up with another win. I had some more competition than my first race of the year and even had to run a guy down on the 2nd 5k run. All signs pointed towards my training working very well. I am for sure as fit as I've ever been on the bike and run front. Swim wise things have been a bit different b/c I've done a lot of swimming solo, but the sets I've done in the last couple of months have been very specific to triathlon and the distances I focus on. I think this will pay off, especially as I start to freshen up these last couple of weeks before Eagleman. This past weekend I capped off this build with a 16 mile progressive run with the last 5 miles under 6:20 pace. Nothing special really, but after the week of training I laid down it was a solid workout. I also rode 4.5 hours with lots of time very close to half ironman effort and then a short run off the bike at close to HIM goal pace. There is still a bit of work to do, but it's time to start freshening up. This has been a different build than I've ever done for a 70.3, but it seems to be working great and I'm coming into better shape each week. I am really looking forward to June 12th and absolutely laying it all out there. It's been a while since I've gone completely to the well and I'm excited to have an opportunity to do so. I cannot wait to go toe to toe with some of the best triathletes in the country. Eagleman is always one of the most competitive 70.3s on the circuit b/c it's one of only a few races left where you can qualify for Kona without doing a full ironman.

Newspaper clip from race.

Steelcase Duathlon

2011-05-09T08:01:00.003+13:00

Starting run #2
Coming into t1

Little brother and I before the start

Rachel, baby, and I

Well, Spring is finally here. I am coming off my best training week of the year so far, but still some work to be done before Eagleman. I am getting close, but still need a few more solid sessions/races. I had a solid weekend of an 8 mile tempo run yesterday and then today was a solid 5 hours on the bike followed by a short t run. It was tough, especially after the sessions I did during the week. I think I am going to be hitting peak form just in time for Eagleman.

School is coming to a quick close. Soon enough our baby will be here and I'll have more time to train...well really, more time to recover (if the baby sleeps well? hopefully?). I probably put in 20 hours this week and won't hit much more than that this summer. Not having to go to work in the summer allows me much more flexibility with my training and my ability to recover goes through the roof! Really hoping to make a nice jump in fitness as the summer goes on, but first Eagleman.

Rachel is feeling good and we're getting really close to having our baby's room all done. It's been a little more work than I think we anticipated, but it's all good.

Next up, another solid week of training and then Starkermann Duathlon this coming weekend. Looking forward to laying down another good effort to help me get to a new level.

Thanks for reading.

TGIS 5k

2011-04-18T00:51:00.003+13:00

Not a bad start to the running/multi-sport season. I needed to see where I was at with my running and so I jumped in a local 5k. Not a ton of great competition, but a few guys in the low 17s or so. The race funds all went towards the Gaylord running program so you can't go wrong there. Anything to help keep kids running is worth it's while. Ran a 16:42. I think that's actually a PR, but I don't run too many 5ks. I ran about the same at a duathlon last year. I was pleased with my effort and was pretty close to doing what I thought I would. The weather was cruddy...40 and rain with some wind so not really your ideal running conditions. It'd be nice to really get that down closer to 16 flat by the time summer rolls around, but we'll see. It's more important to keep things improving in all 3 disciplines. Next stop...Starkermann Duathlon in a few weeks. My Dad and little brother Daniel (6) ran too. Both ran well and Daniel just loves it. He very well could be the best athlete out of all of us. That's about it for now...gotta go train. Rachel is feeling good. About 12 weeks until our baby arrives. We can't wait to meet him or her.

VA Duathlon

2011-04-11T09:03:00.004+13:00

Just a quick shout out to Melissa Mckendry on a very nice performance to get the multi-sport season started. Melissa has been working hard all winter and that work is paying off. She was 2nd overall female today at the Virginia Duathlon, which is a very competitive race down in southeast Virgina. Way to go Melissa!

Anna Maria Island

2011-04-07T13:00:00.004+13:00

Rachel and I just got back from Anna Maria Island yesterday, where we spent 6 days with our family there. I'll have some pictures to share soon, but those don't even come close to doing this place justice. My family has gone there for a few years now and it's just a great place to relax and enjoy one another's company. There isn't a whole lot of touristy things to do, but it's better that way in my opinion. Everyday minus the day we arrived was sunny and in the 80s. Most mornings we'd wake up, lounge around for a bit and then the majority of us were off for a run, walk, or swim or in my case usually all 3. Nothing too long or intense, but just getting out and enjoying moving in nice weather. Then it was back to our house a block off the ocean that we rented for the week. It was time for breakfast and then beach time! The beach there is nice, white sand...similar to Clearwater where they used to hold the 70.3 world championships. In all the years we've been going down there I can only think of one where the weather really stunk. This year it was great and the water was nice too...refreshing, but warm enough to stay in it for a while and play in the waves or toss the football around. Usually we'd last a couple of hours and then we'd go make some lunch and chill by the pool at our house most of the afternoon and who knows...maybe have a cocktail or two. Dinner was next after getting cleaned up and man we had some good meals. We grilled out a few nights having ribs, salmon, and burgers. Another night we had spaghetti. All favorites of mine. Most dinners followed with some sort of dessert and then we went to watch the sunset. I wish we could say we had lots of crazy nights, but to be honest we were all pretty tired by night's end and we hit the sack quite early. I hate to say it, but I prefer that these days...same thing goes for when we're home in Michigan. The early to bed, early to rise crew is almost always the more successful crew. If someone tells you otherwise they are fooling themselves. So that's that. I'll share some pictures once we get them downloaded. It's time to really buckle now and get serious for Eagleman and the rest of the races coming up this summer. I feel I've set myself up for a good couple of months. I've trained hard this winter, but my mind and body are still fresh and ready to do the big work that lies ahead. Started today with a solid swim session this morning and then a track workout tonight. Run and ride planned for tommorrow. And the weather is finally getting better. 60s this weekend they say! Let's goooo as my Hampton kids used to say.

Spartacus and training update

2011-03-28T07:21:00.003+13:00

Going to start off this blog by sharing a video of the great Spartacus. Anyone who pays attention to cycling know who I'm talking about. This is an inspiring effort that makes you want to ride your bike hard. If it weren't for a tough 16 mile run this morning, I'd head out on the bike for a bit just because this video makes me want to. We have made it to spring break. All teachers know that once you get back from this break, the end of the year goes by quick. We are headed to Anna Marie Island on Wednesday for a few days with my family. We've been there a few times now and it's an awesome place. Beautiful beach and the water is perfect for swimming. I'll be taking it easy while we're there, but I'll still be getting out for some beach runs and open water swims. My new Zoot wetsuit is supposed to be arriving tommorrow so just in time! Training has been going well. My last blog I talked about being sick and it took me a few days to get back into things, but this week I felt completely back to myself and my numbers were back on track. This is always the way it goes, but every time I get sick (usually only once or twice a year...teacher syndrome) I worry about losing fitness. If you were to get sick a lot this could be the case, but when you have a great base of training laid down the extra rest often times ends up being a good thing. Case in point, this past week was my biggest week of the year yet and I crushed it. yesterday and today capped off a tough week and I did a 2:45 trainer session with lots of quality followed by a short t run. Today I ran 16 at an average of about 6:45 pace...started off a little slower than that and finished strong. Nothing too crazy, but at the end of the week I had plus a hilly course it's a good sign for this time of year. I will finally start racing here next month...only a 5k run race, but still. May will then be the official start to the multi-sport season. I can't wait! Here's to some warm weather in a few days! And hopefully when we get back here...i just want to ride outside, that's all I ask:)

Sickness, bball, and old friends

2011-03-14T13:01:00.003+13:00

It's been a busy couple of weeks since I last wrote. The week after our jv season ended I was helping our varsity get ready for districts. I played with the kids a bit to help give them a better look. Not sure if it helped at all, but we seemed ready to play against Harbor Springs. We lost by about 10 and they went on the win the district. I really believe our kids can win this district the next few years, but it's going to take a bigger commitment outside of the basketball season...mainly during the summer.

I got quite sick the end of last week. It was likely strep throat, but the doctor wasn't 100% so he treated me as if I had it. I think he was probably right and the antibiotics helped. It still took me a few days to get over it, but I feel back to normal now. Better now than during the summer. It never fails...getting sick once or twice a year. A lot of it has to do with being at school and dealing with kids all the time. It doesn't help all the training suppresses the immune system a bit, but it's part of the process. I tried being smart about things training wise once I felt the sickness coming, but it wasn't soon enough. Some bugs you're just going to get regardless of how cautious you are.

Friday night I made my way down to Detroit to watch the Red Wings beat Edmonton with some friends from high school. It had been a while since we got together and it was a really fun weekend just catching up with everyone and reminiscing about old times. We saw a heckuva good hockey game too!

I think Spring has finally arrived with it being in the mid to high 40s all week and some rain later in the week. i plan on being outside on the bike for the first time this year. I hope it works out as i'm anxious to start putting in some more bike miles.

I wanted to share this article. It's about my good friend Janda Ricci Munn's dad, who passed away on Sunday. He was a very inspiring man.

Some hoops and training

2011-02-28T07:54:00.004+13:00

We finished up our basketball season on Friday night with a win. Put us at 18-2 for the year. First time Mancelona has won the league in basketball (even though it was only j.v.) in a LONG time. The kids made some nice improvement as the year went on. I hope they stick with it because a few of them have potential to really be special. Apparently, in the past there has been very little opportunity for the kids to play any time besides during the season. I really hope to change that. The one thing all of these boys have and I was fortunate to have the same thing when I grew up...they know how to win games. We had plenty of close games, but down the stretch they always were able to pull it out. Even Friday we should have been up by a lot more towards the end of the game, but it was close and nothing was for sure. The boys stayed composed, made some key free throws, and took care of business. The varsity is really playing well now and is on that upswing that you want to be in heading into March Madness. I think they are going to surprise some teams and possibly steal a district title. Going to be fun!

With the season coming to end, this will free up some nice time to train. Perfect timing with Spring right around the corner. My body and mind are in a great spot for the end of February. I really have not forced anything this winter...I really just let the fitness come on and was patient. In the past being in an area (VA Beach) there was so much temptation to train above where I was at because you pretty much raced year round and there were always people to push you in training. My numbers are as good if not better right now than they have ever been this time of year so it just goes to show that you can get as fit as you want by yourself anywhere in the world as long as you have a good PLAN. Today had me spending 40 minutes at half ironman pace doing some big gear work and this is the easiest I think it's ever been for me to push around 270 -280 watts. Had some nice swims this week. It's been a big help having Chris push me once or twice a week in the pool. He is slightly faster than me in the water so it's just right. Run wise it was a pretty low key week being that it was a recovery week. Pretty much just logged 30 miles or so at an easy pace. Back to work next week though. It's time to up the ante just a bit more. It won't be long before I'm racing again.

Rachel and I were able to feel our baby for the first time this past week. It seems to be the same time each night and then early in the morning as well. It's amazing and we can't wait to meet that little bugger. Rachel is certainly showing now too. She's about as cute as it gets for a pregnant woman.

Things are picking up a bit on the coaching front. People are starting to prepare for the upcoming triathlon/running season. It's great seeing so many people starting to take a liking to endurance activities. It's such a fun thing to be involved with and the people you meet along the way are some really special people.

2011 Vasa Ski Race 27k/50k Start plus bonus coverage

2011-02-21T07:50:00.002+13:00

XC Ski pics and some training

2011-02-21T07:42:00.003+13:00

Here are a few pictures from a xc ski race I did a couple of weeks ago. This is one of the biggest races in the midwest and I plan to do this one for a lot of years to come.

We actually got a bit of a thaw this past week so the trails have held up in some places, but others are in rough shape. I may do one more race the first week of march, but it's all dependent on snow. I am ready for Spring and would rather it start warming up. It's bad when I say a thaw and I'm only talking about high 30s/low 40s but when it's been hovering around zero for the past month that really does seem warm. The roads have cleared up quite a bit too so that's been nice on the run front. My paces have gotten a good 15+ sec. per mile quicker because I actually have some traction

Things are starting to come around nicely on the training front. I feel like I have done everything I can this winter to set myself up for a great Spring and therefore a good racing season this summer. I have improved in some key areas and have done so without a tone of volume or intensity. I feel fresh and that's a huge benefit as the real training is about to begin. So many people train there but off during the winter to arrive at Spring fried and ready for a break. You have to be careful as this is a very bad place to be, especially if you plan to be racing at a World Championship long course event in the Fall be it Kona or Las Vegas.

A few key sessions for me included: a main set 2k pull set, with the 1st 500 at about a 1:20 - 1:25 pace, the next 1k alternating a 50 at about :35 - :40 with a 50 at about :40 - :45, and then the last 500 building to max by the last 100 and I think we came in just under 1:15. I was pretty tired at that point so was really just trying to hang on. My friend Chris swam with me. We've been doing a lot of our swim training together this winter and plan to ride a fair amount together this year as well. Chris is an accomplished triathlete who focuses mostly on the Ironman distance. His swimming and cycling and on par with any age grouper in the country. Once he starts nailing the run he's going to be a low to mid 9 hour guy for sure.

My bike sessions this week included one session focusing on threshold, one focusing on steady state or half ironman pace, and the 3rd on VO2 max where I did 2 sets of 6 x 1.5 minutes @ 360 - 370 watts. I am excited to get outside to start riding a bit longer, but I am getting a lot out of my trainer sessions. It's amazing how much work can be done on just 3 x 75-90 minute sessions a week.

Had two key runs this week. The first was a treadmill workout on Wednesday that had me spending a total of 24 minutes at high end tempo. It was a mixture of intervals. Today's run session included 20 minutes worth of hills repeats with a longer warm up and cool down. It's been such a nice addition to my running being able to hit hills on pretty much every single run. It's almost impossible for me not to with where we live. I'm not complaining though. When I get on the flats that same pace feels so much easier now.

So that's just a bit of insight into my week of training. I plan to share some of this every week or two. I know that's something I like to read about when I go to a couple different triathlon sites. The key is recognizing that just because someone does something doesn't mean that training is right for you. It's all about finding the right mix for you and I think I've found that mix. Little tweaks can always be made, but as a whole we have figured out what works best for me from a training perspective.

Lastly, Rachel had an ultrasound on Friday. Everything looks healthy and on par with the time frame they gave us before of early July. It was tough not finding out the sex of the baby. It's funny how some people will say for whatever reason they thing it's a boy or girl. Some people tell us they think we're having a boy for some reason and then others say they think it will be a girl. We truly don't care. We just want a healthy baby.

Some training and racing

2011-02-14T03:26:00.003+13:00

Well, the last couple of weeks have really been a lot of fun training. I'm not sure what the difference is, but I think it's because I know we're on the downward slope of winter and I can sense Spring. I think another reason is because I returned to racing last weekend as I did a 20k xc ski race and then yesterday I did a 27k ski race. Even though they are not multi-sport events, it is still a blast getting out there and competing. You still get that same feeling after any sort or race where you put it out there. The thing I really like about the skiing and I've grown to have this outlook in multi-sport races, but I need to do it even more...that is, to just enjoy the event and let all the training I do take over on race day and just do my best. You have almost zero anxiety racing that way and it really is more fun. You don't sweat the small stuff nearly as much and you are just getting after it out there because you can and it feels good to use the fitness you've worked so hard for.

Last weekend I was 11th place and 2nd in my age group. Yesterday I was 18th and 1st, but it was a bigger race with more people. There were competitors from all over the midwest and country for that matter at both races. It's amazing I never really knew how big of a sport this was here until I started looking into when I knew we were moving back up north. I guess when you're a kid and you're involved in all your other sports you just don't think about those other things...especially with xc skiing being predominantly a sport where most of the people racing are 25 years of age or older...similar to triathlon a bit. The guys winning most of the events are 35 - 50 years old. That's encouraging if I stay with it for a while. The thing is I really haven't skiied much...probably once a week most of the winter. The rest has been my typical winter training for triathlon and I'm just able to do decent off that fitness. I have a lot of work to do on my technique on the skiis, but that will come. Engine wise it seems I'm as fit as pretty much anybody I'm racing. I'm learning a lot about what it takes to race well and a BIG part of it is getting out fast as the trail thins down in probably a half of a km to where it's pretty much single file from there on out. You can pass people at times, but it takes a lot of effort. If you can get in that first group chances are you'll be able to hang for a while and end of with a high placing. Yesterday I got stuck in the middle and had to crush myself about half way to bridge back up to the group ahead. It worked, but by that time I was cooked and just content to hang on until the end. It's really a great way to get in some aerobic work with very little pounding. I am past the sorness of the first few times I went out skiing so like today I woke up not sore at all...i guess maybe I didn't go hard enough?! Oh well, good thing with a nice long run on the schedule for this afternoon.

Other than that life has been pretty low key. Teaching has been going well. Rachel has been feeling good. We went to the doctor last Thursday and heard the heart beat again. It was a bit slower than the first time around. He/she must be getting in shape;)

Thanks for reading...will write more soon. Off to church.

Already Feb.?

2011-01-30T16:06:00.003+13:00

Well, it's tough to believe January is about over. I want to share to things that were sent along to me this weekend. The first here . I agree with this completely. You truly have to believe what you're doing has a purpose. The second is something I can't wait to experience come July.

Since my last blog there has been a lot going on. Mike and Alaina's wedding was a blast. Knowing your brother married someone he loves more than anything is quite the special thing. I watched him and my mother dance that night and I must say it was tough holding back a few tears. It's been a while since I've felt something like that and I think it just really hit home how blessed our family is.

Our jv basketball team here in Mancelona is having a good season. We have lost two close ones, but won some close ones too. We went into Bellaire on Friday and took care of business. I was really proud of the kids.

Training on my end is going well. I continue to lay down a solid base for 2011. I have really enjoyed the xc skiing and did my first skate ski race last weekend. It was quite the learning experience and I took it pretty easy, but I think there will definitely be a time when I look to compete at that same high level that I do in triathlon.

Rachel has been feeling good and has even started to grow a little belly. It's really an exciting time right now for us. We talk about what it will be like every day. Hard to fathom, but all we know is we already love that little boy or girl a lot.

Sorry for a blog on a bit of the emotional side...but it's better than just a boring blog about the training I did for the week.

Thanks for checking in...keep up the hard work...spring is right around the corner! I hope?! Okay so maybe a couple of months for us here, but it's all good.

2011-01-03T10:27:00.003+13:00

Brody

Daniel, Gavin, and I

My family minus Alaina (Mike's wife to be next weekend)

Mommy Rachel

Rachel's family

A few pictures from the holiday season. This break was awesome. I trained a lot, rested a lot, and was able to spend a lot of time with family and friends. I can't wait until the summer so that I can train that way for a few months. It's amazing the training you can get done and then absorb when you don't have to work. I did my typical training, but then also added in a couple of short swims and then about 8 hours of xc skiing. I plan to hit a few xc ski races in the next 2 months so I attended a day clinic at Boyne Valley Lodge and it was well worth it. I learned from some very good coaches and I am now able to go a lot faster off less effort. The goal for all endurance sports right?!

Back to school tommorrow. We play Pellston and Central Lake this week for hoops. If we play like we're capable of we shouldn't lose a game the rest of the season.

Looking forward to next weekend as my brother Mike is getting married. Weddings in our family are always a blast.

July 9: Baby Smith

2010-12-28T07:46:00.003+13:00

What a great Christmas it was sharing the good news of Rachel being pregnant with our families and friends. She is due on July 9th so that puts her about 12 weeks along. The big man upstairs continues to bless Rachel and I time after time. We are very excited for this addition to our family.

The Smith family as a whole is growing quickly. After our baby is born that will make 15 total with spouses and then our children. My brother Mike gets married in 2 weeks and then my other brother and his wife will be having their first baby in May.

We have some catching up to do on the other side with the Gaynors, but I wouldn't be surprised if one or two other little ones make it here by the end of 2011. It's going to be the best year yet!

Oh, and don't think for a moment I won't be as hungry as ever to do my very best at triathlon. If anything it has already provided a ton of motivation. With me missing out on most of last year with my broken collarbone I have a definite chip on my shoulder.

Happy New Year and remember you can't change the past so leave it and move forward to bigger and better things.

Marc Herremans

2010-12-12T01:37:00.003+13:00

We have some amazing athletes in triathlon...here is one of them: Marc Herremans

All is very well here in Mancelona. Just living life to the fullest and having fun while doing it. Training is going well and I got out on the xc skiis on thursday again. No soreness like last time so I'm hoping my body has made a quick adjustment to using some of those new muscles. Our jv basketball team I'm helping coach is 1-1. We lost in overtime on Thursday. It was an exciting game and our kids played hard. We lost to a bigger school who has a freshman team and therefore all their players were sophomores. That year makes a difference in a tight game like that. Our kids are starting to come around though. Lots of things to work on, but they are willing to get better.

We're off the Mt. Pleasant today for Susie and Jeremy's graduation and then tommorrow morning we're headed to Auburn for Brody's baptism. It's awesome being back close to family!

Snow!

2010-12-06T12:05:00.003+13:00

Well, the snow is officially here with a good foot at least now. For most endurance junkies in Michigan, xc skiing enters the picture come December or so. I have done some classic xc skiing a couple of times, but today was my first time out on skate skiis. I plan to do a few xc ski races this winter and I think I'll focus solely on the skate races. The trails were a bit rough today, but definitely skiable. I have some work to do from a technique standpoint, but I think I did okay for my first time out. I skiied with the Cross Country Ski Shop team out of Grayling and it was a lot of fun. They were very kind to let me tag along and share some tips with me. I am sure I'll be a bit sore tomorrow as xc skiing forces you to use some muscles you don't use so much while swimming, cycling, or running. It's awesome cross training though and will really help me supplement the low cycling volume. 2 - 3 focused trainer sessions per week for 60-75 minutes will be enough to help my cycling still progress. Off to the gaylord pool in the morning for a 5:45AM session. If you live in northern Michigan and are a triathlete you should come join us!

On a side note, I am helping coach high school basketball this year and our team has it's first game on Tuesday. We had two great scrimmages last week so i think we're ready to roll. I'd be shocked if we lose more than a couple of games this year. The kids are really putting in the effort. I just wish they would play year round a bit instead of just during the season. They would be scary good if they played more the rest of the year. Who knows, maybe I can instill that work ethic in some of them.

It's going to be a busy December, but I wouldn't have it any other way.

Thanksgiving Weekend

2010-11-29T06:43:00.006+13:00

It's been quite the weekend! For the first time in 5 years we were able to spend Thanksgiving weekend at home in northern Michigan. This is one of my favorite weekends of the year. It's a nice break from school and it is filled with lots of good food! Wednesday we had a half day of school so I came home, got in a quick run, had a massage and then it was off the Rachel's grandma's house in Cheboygan. Grandma Gaynor sure can cook. After staying the night up there, I headed out for a nice run along Lake Huron before we ate Thanksgiving dinner #1. It did not disappoint and we were all stuffed to the brim. We left around 1 and headed down to Gaylord to my Dad's parents house. It was full with 25+ people as usual. There was more food and while Rachel resisted I used the excuse that at least some of the food was different so it was all good to eat again right?! Rachel made little dessert turkeys and they were a hit. All the younger kids loved them. Afterwards we headed to my Mom's side of the family for games and dessert. A little pumpkin pie for me. We played the game Imaginif. It was a lot of fun. We headed back to folks' house to hang out for a bit and wait for my brother Ryan to arrive. Him and his wife, Lyndsay, were traveling up from Grand Rapids where she grew up. They had quite the news for us when they arrived...they are having a baby! They walked in and gave us all cards. We were all confused and wondering who in the world gives out cards for Thanksgiving. The card in the envelope had a picture of 3 pumpkins...2 big ones and one little one. It took me a second, but then everyone kind of figured it out at the same time. It was a special moment and our family just keeps growing. My sister Jen has a 4 month old baby that was the center of attention all weekend...never seen such a good baby. I swear he hasn't cried yet. We left and made it back to our place to sleep. It's so much more comfortable in your own bed! Woke up Friday and hit the trainer for a solid 75 minute session and followed that up with a short run and then some TRX work. We headed back over to Gaylord for the day. I took my little brother Daniel, who is 6, to the pool and we did a bit of swimming, and then played on the diving board and water slide. He's a fun little guy to hang out with. The girls all headed to Alaina's wedding shower. She's marrying my brother Mike in January. We had decided a few weeks ago that this would be a good opportunity for a bachelor party since the girls would all be occupied. It was a pretty low key night, but we had a lot of fun visiting the local bars and drinking more than we should have! Always a good night when you get to try some new local beers out. We made it back and hung out with the girls...lots of laughs. Saturday was a very relaxing day of just hanging out and eating more. We watched the Michigan game and the Michigan State game...U of M lost, but State played well and won the Big Ten for the first time in a while. After the game my Dad and brothers and I decided it would be a good idea to go for a walk and then sit for an hour or so out at deer camp in our new blind to see if we could see a few deer before the season ends on Tuesday. We saw 5 deer, but no bucks so we just headed in once it got dark (about 5PM now and it's pitch black out!). Got home to a nice steak dinner and then some catch phrase to end the night. I woke up this morning, got in my long run, and then it was off the church. It's nice to have the rest of the afternoon to relax after long weekend!

Back to reality tomorrow for a few weeks. Christmas will be here before we know it. I'll be stepping it up a notch on the training front, but nothing to intense. I'll try to be more consistent with the blogs.

Planning 2011

2010-11-13T10:47:00.002+13:00

Latest Landice blog . Lots more to say about this topic, but it's a start.

Resting Heart Rate

2010-11-08T08:19:00.003+13:00

Does your resting heart rate really matter? Go here to an article by my good friend Nick Luciano and decide for yourself.

Not much to report...just that life is good. Training is going well...especially on the run front. Something big has changed in me and I am trying to pinpint it. 6:30 pace and under is the norm now for every single run and it feels like my old 7:00 pace. Whatever it is I'm loving it and it's going to be a BIG 2011.

I am getting excited to start some xc skiing too. I went for a roller ski today with my friend Glen and it was quite the experience. I seemed to pick it up pretty well and am going to try to get in a few more before the snow is officially here.

Gorgeous here today and uncharacteristically warm...almost 60!

Keeping it Simple

2010-10-31T00:49:00.001+13:00

New landice blog up here . When in doubt...keep it simple!

EDL 615 Podcast 1

2010-10-20T11:19:00.000+13:00

EDL 615 Podcast 1

This is a podcast just to make sure I'm able to do one.

Support System

2010-10-15T08:27:00.003+13:00

Newest blog on the landice site HERE.

Very busy as of late. With teaching, coaching, starting my master's program and my own training...it doesn't leave much free time to blog...haha. That's alright though. I'll try to be diligent and post at least once a week still. Life is great here in northern Michigan. I'm actually running the best I ever have. The cycling load is a bit lower right now so I'm sure that has a lot to do with it. That and the HILLS.

Really looking forward to a friend's wedding this weekend. Congrats Adam and Carrie. It's going to be a lot of fun catching up with old friends.

If you're done racing for the year I hope you're enjoying your down time. It will be spring again before we know it and you'll be in the thick of training your butt off.

Transition Phase

2010-10-01T05:40:00.002+13:00

Check out the newest Landice blog. This week I'm talking about transitioning from one season to the next. Check it out here.

Age Group Nationals

2010-09-28T10:44:00.010+13:00

Melissa Mckendry nailed yet another solid performance this past weekend down in Alabama for USAT Age Group Nationals. Melissa is going to shut things down a bit now, but we're already talking about what lies ahead next year and let me tell you Melissa...this was just the beginning. You're going to crush the competition even more next year. If I were a female in the Hampton Roads area I'd be watching out at any local multi-sport event.

Unfortunately, Steve Mckendry, Melissa's husband could not race this past weekend. Steven is a Navy SEAL and had other important things to do for our country. When I think about what some of these guys are doing for our country it makes what I do seem so little. These guys truly are heroes and often put their lives on the line for us. Be safe over there Steven!

Things are going great here. Rachel and I just got back from southern MI for her sister Susie's wedding. It was a lot of fun and it's always inspiring to see true love! These two are a perfect match that's for sure.

On the training/racing front I'm pretty much shut down right now and in what I call my transition phase. I am going to be laying a very solid base this late fall/winter in preparation for a big tri season next year. I have pinpointed some very specific things I need to work on and have been planning a ton. The plan I have in place thus far is going have me ready when I most need it. Lots of hard work, but now I'm more so just enjoying getting out and doing whatever I feel like. With how my season went (6+ weeks off from my broken collerbone) there is no need for a complete 2 week off break like I normally do at season's end. I am going to stay active, just very unstructured. Today I ran with the high school xc kids. It was really fun and I think I'll be joining them on Mondays until their season is over. They have a couple of studs and hopefully this can work both ways...they don't really know how to push themselves and I haven't found anyone here yet to push me on the run front so hopefully it works out well for both of us.

We got to see my sister for her birthday yesterday and her little boy Brody. Having him around is giving Rachel the itch more and more to have one of her own. We shall see!

Thanks for reading.

Barefoot Tri, 1st week of school, & jrmtraining.com

2010-09-12T07:15:00.008+13:00

It's been a busy week so I'm just getting around to putting a little something together from last weekend. I raced the Barefoot Tri on Sunday in Traverse City. It was an olympic distance with a 27.5 mile bike. It was a tough bike course, but to my advantage with the hills. This was a pretty small event like most are up here in northern Michigan, but there was still a good 250 people racing. I felt great all day and this was probably my best race I've had all year as far as how I felt in relationship to my fitness level. I have done basically no hard running still since my collarbone incident and to be able to run 6:00 pace off the bike was a good feeling. I can tell all the hills on the bike and run front are starting to really make me strong. My legs felt a lot fresher coming off the bike than normal. It was a lot of fun and once again having family there for support was awesome. My little brother (pic above) is definitely the best cheerleader out there. He's already quite the little athlete himself.

On Labor Day Rachel and I spent the day with her family at her grandpa's cabin. It's a very nice place and we're hoping to get there more frequently now that we're a lot closer. It was nice being able to hang out with Rachel's sisters and all of their husbands.

The first week of school has been great. I'd be lying if I said I wasn't a bit nervous heading into Tuesday. It had been 3 months since I've taught (2 extra weeks b/c of my surgery) and I thought maybe I had forgotten how:) It was also going to be different teaching high school and in a completely different school district. So far everything has been smooth and I really like how things have worked out. The students at Mancelona have been fun to work with and my fellow teachers/staff have made me feel like home. I'm excited about what lies ahead this year on the teaching front.

Lastly, Janda has launched our new coaching website. Go to jrmtraining.com to see more.

Hopefully you are watching college football this afternoon. Go Blue!

Duathlon Worlds

2010-09-07T22:56:00.005+13:00

A quick shout out to Melissa and Steven Mckendry for an awesome race in Edinburgh this past weekend at Duathlon Worlds. Melissa came 26th out of 42, while Steven was 26th out of 77...in the world for their age group! These two have been a pleasure to work with and have earned every bit of this. The work ethic of this couple is very impressive. What's even more impressive is how kind they are. It's an honor to be able to work with people like the Mckendrys. Up next...AG Nationals in 3 weeks!

Local training grounds

2010-09-03T12:01:00.008+13:00

Here are a few short clips of my ride this morning. Enjoy!

Mr. McGee

2010-08-27T01:29:00.009+13:00

I had the privilege of meeting Bobby Mcgee at the USAT clinic this February. He keeps an interesting blog and this week he talks about leaning properly while running. You can check it out here . Proper run mechanics is something Janda and I have been preaching more and more this year to our athletes. So far the results have been very positive. A lot of people don't think run mechanics play a huge role...they do! Run economy (essentially how much oxygen you use/energy you expend at a given pace) is huge for triathlon, especially because you go into the run already a bit fatigued from swimming and cycling. Run economy has a lot to do with proper run mechanics. Anyways, Bobby does a very nice job explaning how to lean while running.

All 3 disciplines of triathlon need to be considered from a technique standpoint. We all know swimming is a highly technical sport. Running is a close 2nd and cycling 3rd in line, but still very important. Cycling seems to not be quite as technical because of the mechanical advantage with using a machine (the bike). If you have good power output you will likely be fast on the bike...assuming your fit is good. At the same time, cycling is the longest leg of a triathlon and if you have poor technique this gets magnified the longer the distance. I am a firm believer that you cannot be too strong/efficient on the bike. The best runners are often the best cyclists too as they run so well because they get off the bike more fresh.

Okay time to get on the bike...wasn't planning on sharing so much...just wanted to send some people to Bobby's blog...it's a good one!

New Zoot Blog

2010-08-26T13:22:00.001+13:00

Check out my latest post on the Zoot Ultra team blog .

What a weekend

2010-08-23T13:15:00.010+13:00

Well, our little race was a success. We found some things to work on for next year, but overall it was a lot of fun and I think everyone enjoyed their experience. We were very fortunate with the weather. It stormed like crazy Friday evening, but come Saturday morning it was gone and all we had to deal with was some humidity.

With this race being quite small I decided I'd try to race as well if everything went smooth leading up to the race. It did and my father was my co-director and he did a great job running things during the race. I am still no where near top form, but managed to take the overall win in 1:53 (Olympic distance race with a 1k swim). I held back most of the day as I didn't know what to expect. I probably could have pushed the limit a bit more, but all in all it was a good race for my first one back since my crash. I probably would not recommend putting on a race and trying to race it as well. I lucked out, but it was definitely added stress!

10 weeks ago when that happened I thought the day would never come when I'd toe the line again. It was a blast being out there and I will no longer take for granted the opportunity to race. I am going to try to sneak in a few more races before October and then hit some running races this fall. There will be very little off season for me since I already took 6 weeks off this summer. I am already excited to jump into some xc ski races this winter.

I want to send out a big shout out to Jake at Zoot. He supplied our race with a bunch of awesome Zoot stuff and it was hit! We had several people come up to us saying how cool it was that he had so much stuff to give away from Zoot. Thanks Jake! We had other awesome sponsors who supported our race: Gaylord Eye Care, McNamara Insurance, Save-A-Lot, L & R Well Drilling, Baymont Inn & Suites, and Powerbar. They all played a big role in allowing this race to happen. I would like to thank St. Mary's athletic association and the Guardian Gals for supplying volunteers for the race.

We are already looking forward to the race next year. It's going to be bigger and better!

On another note, Timberman 70.3 took place today. Tom Murtagh had about a 30min. PR today! Tom is about as busy of a guy as I know with a wife, three kids and a very busy job. Tom always puts those other things first and I admire that greatly.

My good friend, Joel Myers, had an awesome day at Timberman today as well. It has been fun seeing Joel progress so much this past year and a half. I have spent more time training with Joel than anyone else and I know first hand how hard Joel has worked. This is only the start for him with having big time results.

I will post some more pictures soon along with a couple short flip videos.

Guardian Gals

2010-08-18T13:29:00.006+13:00

This morning my father and I had the opportunity to meet with the Guardian Girls at a local coffee shop in Gaylord. It's an excellent group for adolescent girls and women to get involved with. We went and spoke a bit about the upcoming triathlon and 5k this Saturday. It was a lot of fun meeting a few of the people involved with this group and we are very thankful they are going to provide some volunteers for the race. Hopefully a few of them will also come out and participate in the event as well.

It has been a busy week thus far running around doing last minute stuff for the race. It's all good stuff though and it's worth all the effort. I really hope the weather cooperates and gives the racers a gorgeous day.

On the training front I am finally getting close to where I was before I broke my cb. Fitness is progressing in each discipline and I'm really absorbing the workload now. Time to really start getting at it again. Racing this weekend is probably a couple weeks premature, but I'm ready to go at it...just might not be firing on all cylinders like I would normally want. Who knows maybe I'll surprise myself. One thing I'm definitely already noticing is how strong the hills are making me. I haven't ran a flat route yet...until today and it wasn't even completely flat. Running 6:45s was a walk in the park. That may not seem all that special, but when coming back from an injury where you took 7 weeks off from running and basically any training at all...this is a good sign to see again.

Getting ready for school to start after Labor Day...it will be nice being in more of a routine again. seems like forever since I was at school, especially since I took the last 2 weeks of school off this year with my surgery and what not.

So far so good here in Mancelona. It's a lot different and smaller than Virginia Beach, but it's been a nice change. We are really enjoying being able to see family more and just the whole lifestyle. Everyone is so friendly up here too and not so much in a hurry.

Good luck to my good friend Joel Myers is racing up at Timberman this weekend. There will be several JRM athletes racing up there this weekend...including two athletes I coach, Curran and Tom. Timberman is an awesome race and one I planning on for next year. Have fun everyone!

Busy!

2010-08-13T08:48:00.007+13:00

It's been a crazy couple of weeks. After we moved two weeks ago from tomorrow it's been pretty much a whirlwind. Every day Rachel and I ask each other where has the time gone? We FINALLY got our internet all situated. I've been going over to the local library the past 2 weeks for internet use and have only had time for the bare minimum. The athletes I'm coaching were getting a bit of the short end fo the stick because of my limited email access. It's all good now though as we are pretty much fully settled in at this point. I won't lie...moving is kind of a pain in the butt. When you're a pretty routine guy, change can be tough. I think I've handled pretty well, though, and have really enjoyed getting out to train in my new "playground." I really did not start triathlon until Rachel and I moved to VA Beach. I knew it was hilly in northern MI, but not THIS hilly. I can hardly find a route that doesn't have me climbing for over half the ride. Nothing beats the rush of cranking up a big hill and then just letting er rip down the other side...talk about a rush! The hills for riding and running are definitely going to make me a stronger athlete. Riding out in the Shanty Creek/Schuss Mtn. area is my favorite so far. It's beautiful back there and you can see for miles at some of the tops of the hills.

The Mark Mellon Memorial Triathlon that my father and I are putting on is next weekend. It's going to be a pretty small event this year, but we look to make it a bit bigger each year hopefully. The town of Gaylord has really come together to help make this event happen. As long as we have all of our ducks in a row come race day, I'm even thinking about jumping in the race. We are working with a company (Runner's Edge) who will be doing all of the timing and essentially running the race. We did all the behind the scenes work to get everything ready. I'm really looking forward to next weekend.

That's about all for now. I should be able to post more on a regular basis now that our internet is working. We're off to Gaylord tonight to watch my little brother's soccer game, catch a swim in Big lake and then dinner with my family. Can't beat that!

Rocketts Landing Tri

2010-07-27T08:36:00.005+13:00

Very impressed with Melissa Mckendry's race yesterday. She raced very well coming in 1st in her age group and 9th overall. The conditions down here have been crazy hot and she held it together yesterday in less than optimal conditions. She is coming along very nicely and is going to be ready to rip Duathlon Worlds and Age Group Nationals in September. Way to go Melissa!

Mental Conditioning Part 2 and back to MI

2010-07-22T00:54:00.008+13:00

Blog number 2 in the mental conditioning series.

On another note...Rachel and I have decided it's time to head back to Michigan. We both have recently been offered jobs in northern MI and everything is pointing us back there. We have enjoyed our time in VA Beach, but it's just not the place we'd ultimately like to be. For our careers I think we are jumping into better opportunities. It's certainly going to be better for raising a family, which we aren't necessarily starting any time soon, but down the road for sure. For triathlon, things will be a bit different, but really it's just going to be a different approach with the winters being longer. My season will start a bit later, but there are a ton of great triathletes from the northeast, midwest, and Colorado...all places with a lot of snow. The training environment up there is as good as anywhere I've seen with endless miles of cycling without having to deal with traffic or stoplights. There are tons of hills for both cycling and running. Running trails are everywhere. I'll have access to two good pools and probably a hundred different fresh water lakes in the summer. Training partners will be a little hard to come by, but I've always done the majority of my stuff solo anyways. I'll be picking back up the winter sports scene with both downhill and xc skiing...talk about good exercise. Coaching wise this won't change anything since everything we do is online and over the phone. There's a good chance I'll be getting into some coaching at the varsity high school level as well.

All in all, we are very excited about getting back. So few good jobs become available up there and for both of us to get a job in the same area is too hard to pass up. We know that's where we wanted to end up...we just didn't know when exactly it would happen. I'll tell ya though...the good Lord has had a big hand in this and has opened one door after another for us. One example is how I got my job. I was going to be up in Michigan for 4 days last weekend for my brother's bachelor party and to enjoy our hometown festival and hang out with friends and family. I got called early last week about scheduling an interview and it just happened to be I was going to be coming there and we did the interview on Friday. The interview was in the morning and they called me back before the day was over to let me know the job was mine if I wanted. There was a real sense of peace about it all.

So that's about it...we'll be moving in less than 2 weeks. It's a little bittersweet, but we're excited to get back closer to family and a more quiet life. If anyone is looking for a good place to do a summer training camp...come on up...you'll love it up there.

Mental Conditioning

2010-07-14T09:36:00.005+13:00

Newest blog up on the Landice site.

Finally!

2010-07-11T03:31:00.004+13:00

This probably doesn't really warrant a blog, but I'm pumped! After 5 weeks of no running I was finally able to get out this morning for a short run...no watch, didn't care how far I went...just got out and ran for a bit. I thought for sure it would feel awkward and I'd have a little pain...nope! Things are definitely starting to come back around. People keep telling me I've recovered so fast because I'm young...this is probably true, but at the same time when you're as diligent with your recovery plan as you are your normal training I think you can really come back a lot quicker. I took my 2 weeks of doing nothing, but even then I was making sure I rested a ton and iced my shoulder area often. The last 2 weeks I've seen a huge improvement. I've been on the trainer/spin bike/elliptical every day and then also doing some core/lower body work and hitting the pool to aqua jog and do whatever swimming I could (mostly kicking and balance drills). Range of motion in my shoulder area is getting back to normal...but once again it isn't just by chance. I've been doing little exercises to increase the range and get the strength back.

Now I just need to figure out some races for the fall. It's going to be another 4 weeks probably before I feel like I'm actually in some good shape again. So hopefully by the middle/end of August I can be back out there racing.

I know for a lot of people it's probably not all that big of a deal to be out for 5 weeks, but when something is such a big part of your life that's a long time.

See you out there on the roads, trails, or pool soon.

4 Years Already?

2010-07-09T05:17:00.003+13:00

It's crazy how quick these last 4 years have gone. Today is Rachel and I's 4th anniversary. It's funny how it seems like our wedding was forever ago, but at the same time these years have flown by. From the day I met Rachel my life has been on an upward swing...it really has. There is something so special about my wife...positive things just attract to her. Her attitude about, well, everything is almost always good. It's exciting to think about what the big guy upstairs has in store for us next. I must share kind of an embarrasing coincidence...so Rachel gets up this morning about 6 and because I'm kind of a slacker in the summer I tend to lay there in bed for a little while longer. Well, as Rachel was getting ready I thought I'd go ahead and give her a card...kind of set the tone for the day right? She loved the card, but she loved it so much...it was the same one she had gotten me...haha. I always think of us as being on the same page on almost everything, but this was a bit much. Between you and I, I think she went snooping around and found my card and then went out and bought the same one to try and be funny:)

Last little note...we were very fortunate to have an uncle of Rachel film almost our entire wedding day and we went through our stuff and found it last night. It brought back a lot of memories and I have still to this day not been to a more fun party. Every dance had a minimum of 50 people dancing. It was intense!

Thanks for being a great wife Rach. This is only the beginning...

How to Enhance Recovery from an Injury

2010-07-08T07:11:00.003+13:00

Here is a follow up to last week's blog on Landice.

Macca and the Raelerts

2010-07-08T01:00:00.001+13:00

Awesome write up!

Injuries: They're part of the game

2010-07-02T04:30:00.006+13:00

I am now going to be writing weekly articles for Landice Fitness. Landice has awesome treadmills and elliptical machines. They're treadmills are ranked #1 in the world. This week's article can be found here . You can also see it here (on the Zoot blog) if you want to see some pics. It has to do with sports injuries being part of the game and what athletes likely go through and ways to come out the other end better than ever. I'll be following it up next week with the steps you should take once you are cleared to begin exercising again.

WTC Proposed Changes

2010-06-30T23:57:00.003+13:00

The WTC (World Triathlon Corporation) has recently put out some proposed changes for next year and beyond. Most of these changes are directly related to professional triathletes, but as we all know this will affect age group triathletes as well. The age groupers "pay the bills," if you will, for WTC. Chrissie Wellington wrote an article about her thoughts on the matter. I think it is awesome she is willing to step up and be vocal about this. I think it's obvious to most who participate in any WTC event that Ironman sanctioned races have become more and more focused on the business side of things. I think this is why races like the Rev3 Series are going to become more and more popular and there will be room for another race company or two to step up similar to the way Rev3 has. I plan on doing one of their events in the near future (possibly even the Cedar Point race in mid September). Their entry fee is less and from what it looks/sounds like they put on one heck of an event. Anyways...I thought this would be an interesting read (Chrissie's...not mine:) for those concerned at all about where our sport is going.

Pics from trip to Michigan

2010-06-29T10:10:00.010+13:00

Little brother Daniel and I

Ice cream and the Elk Park
Family minus Chuck & Katie...and the baby inside of Liz:)

Rachel, Susie, Jeremy (soon to be bro-in-law), and I

The bro-in-laws

Rachel practicing motherhood

Tri History

2010-06-27T11:34:00.003+13:00

Chris McCormack is one of triathlon's biggest personalities today. He has been writing some good blogs recently about the history of triathlon. Anything I've ever been engrossed in I've been very interested in the history of it. Check out this article and go to Chris's website to see more blogs about the history of triathlon...just awesome!

On a side note, I was at Range of Motions the majority of the day today. Nick put together a clinic today on mental conditioning. I learned a lot and will be able to use some of these things for both my own training/racing and also with my coaching. Thanks Nick.

Man I'm itching to get back out there!

Getting There

2010-06-26T08:32:00.009+13:00

Well, it's been a crazy couple of weeks. Rachel and I just got back from being in Michigan for a week. Her sister got married and then we were spending time with family and seeking out various opportunities. I will have some pictures from our trip up soon.

There's nothing like being in northern Michigan during the summer. The weather is perfect...high 70s and sunny almost daily. The scenery is awesome and the lifestyle is so much more laid back.

My collarbone is healing nicely and I plan to start some real exercise next week. It is going to be a rough July getting back in shape, but I think by the end of the summer I should be back in top form. I am fortunate to have my summers off from teaching, but I have been plenty busy with traveling as of late and also my coaching. It was kind of odd, the week after my bike incident happened I picked up a nice crew of athletes. It's almost as if they knew I was going to have lots of free time on my hands. Anyways, it's been a pleasure working with the various athletes that I am.

Speaking of that, this is long overdue with me having very limited internet access while I was away...but I wanted to congratulate Melissa Mckendry on her 6th place overall finish at the Old Point Tidewater International Triathlon. I have also worked with Juliet Adams this year and she was able to take 2nd place overall at the Old Point Sprint Tri. If I told you how little Juliet trained you would not believe it...they key is what you're doing with the time you spend training. She has been a huge asset to me this year with my swimming as she runs Stroke Focus in VA Beach. Carol Cohee up in the Boston area completed the 150 mile Brewery to Brewery ride with over 7,ooo feet of climbing. Talk about a big accomplishment. Lastly, Tad Derrick finished in the top 15 at Old Point Sprint. Tad is fresh out of high school and has a bright future ahead of him.

That's about it for now. I see the doctor on Monday again to see how well I have healed up. I can't wait to get back training and racing.

Thanks for reading.

Well That Wasn't Part of the Plan

2010-06-11T05:09:00.004+13:00

I am not sure why some things happen, but I am a big believer that all things do happen for a reason and the big guy in the sky has a plan.

This past Sunday, I crashed on my bike at the Breezy Point triathlon in Norfolk, VA. It was a pretty freak thing and I'm still not sure exactly what happened. As I was coming into t2 it was quite confusing and congested. For some reason there was no dismount line or not one that I saw and there was a line of cones in front of the opening to go into t2 that they hadn't moved yet from the morning. This coupled with me hammering too hard in trying to catch the few guys who had just entered or left t2...next thing I know my front wheel slid out and I'm laying on the ground. I was knocked out for a brief moment as I laid there on my stomach. When I woke up I remember hearing Rachel's voice (thank God she was right there) and then people shouting for an ambulance. When I finally realized what had happened the EMTs were there and tried to get me to roll over...it wasn't happening. I knew something was up as my neck was very sore and my left shoulder/collarbone was all messed up. I was in a good amount of pain, but all I could think about was how mad I was to not finish the race and it set in that there was no way I'd be racing at Eagleman a week later. The ambulance got me to the ER and they got me all situated. It was not the best way to spend a Sunday morning, especially the day before your birthday!

Monday came and I had to see an orthopedic doctor as my fracture was pretty bad. It turned out that I did need surgery to ensure that it would heal properly so that is scheduled for tomorrow. I've never had surgery so I'm a bit nervous, but I've had a few people tell me they know of the doctor I'm working with and that he's very good at what he does.

I don't know why this had to happen, but there is nothing I can do about it at this point besides look forward to getting better so that I can train/race again. I am confident I'll heal fast and be back out there before I know it. It truly is amazing the people that come together to help you out in times like this. I've gotten so many calls/messages/emails from people...some I hardly know at all. I'm very lucky to have so many caring people in my life. Rachel, especially, has been awesome. It's like having your own personal nurse at home. She's been a huge help in helping me feel better. I have already set up a nice little team to help me get healthy again once I am cleared to start doing some PT and light exercise. Balance Massage and Range of Motions are committed to helping me get back to 100%. I'm very thankful to have them on my side. I've been talking with Diane Haupt too about what we can do to get me back quick.

At the end of the day, an injury like this is never easy, but really it's not a big deal at all. There are so many people who have way worse things to deal with. I am very fortunate that my principal at school and colleagues have stepped up and basically told me they don't want me coming back to work until I'm healthy. The end of the school year is Wednesday so I'm basically done. I want to try to get in to see the kids one last time before summer starts, but we'll see how the surgery goes.

I can't express my thanks enough to all of you who have helped me this past week. All of the little messages and phone calls really do help.

I'm already targeting a couple races this fall and planning the training I'll need to do to get back!

Good luck to everyone racing this weekend as I know a lot of people have targeted Eagleman in the hampton roads area as a big race and there is also the Hampton sprint and olympic this weekend. I have a few athletes racing and I'm very excited to see how they all do. They've been working hard!

Paparazzi

2010-05-31T08:06:00.007+13:00

Not often do I blog twice in one day, but I remembered my students at school talking about this kid who sang the Paparazzi song my Lady Gaga.

Now, sure he does a good job of singing the song...but knowing middle school kids pretty well I'd say it's even more impressive that he's that willing to throw out this performance in front of his peers without holding back at all. Notice all the girls in his class who go from thinking he is pretty geeky to wanting to date him...haha. There are some very talented people in this world...very cool to see this kid so into the moment and confident.

Where would we be without youtube!

Exciting Times Ahead

2010-05-31T05:13:00.007+13:00

It's another beautiful day here in Virginia Beach. Rode my bike to the track this morning, did 5 miles worth of work along with some drills, and rode home. Days like this make it hard to ever want to leave this area.

This is always an exciting time of year. Memorial Day always brings a 3.5 day weekend where I can get in some solid training and then relax. Weather is always about perfect. The school year is almost done. I have Breezy Point and Eagleman to race so I can use the fitness I have worked so hard for all winter/spring. We also tend to make a trip home the weekend after Eagleman and this year will be no different as Rachel's sister is getting married. Lots of stuff to be excited about.

It amazes me how much Rachel and I continue to be blessed. Things just keep ticking along and opportunity after opportunity keeps arising. I really think being with Rachel has a lot to do with it all. She brings out the best in me and others. She just attracts positive situations. The Lord dealt me a great hand by bringing her into my life.

Okay, sorry for a bit of gushiness. I hope no one throws up when they read that...haha.

The support I continue to get from both Balance Massage and Range of Motions is second to none. Both of these places are leaders in their respective fields. I know of several people in the Hampton Roads area that have started to work with both of these places and I've heard nothing but positive talk. If you haven't heard of them yet or given them a try check them out to the right of my blog.

Along with that, I have been extremely impressed with the Zoot Ultra team and what they have helped us with. I was a little hesitant early on this year as taking on some sponsors was all new to me and I didn't know what lied in store. Jake and the others associated with the team have taken very good care of us and help us with whatever we need. I just recently received a box of shoes from them and will be wearing their new racers in my upcoming races.

Things on the coaching front have kind of taken off here in the last few weeks. I am very fortunate to work with the athletes I do. They are all hard working, kind people. I can't wait to see how they all do in upcoming races.

I must admit that weekends like this are hard to be away from home. My sister's baby shower was this weekend so the majority of my family was up in Gaylord enjoying each other. We'll be home a few times this summer for various occasions so it's all good! I think it's rare these days for big families to all get along. Somehow ours does and it's a lot of fun whenever we all get together.

Being Memorial Day tomorrow it's important that we all take a step back and remember the reason for this holiday. Thank you to all those who gave their lives and those that continue to fight for our country.

Okay, off to the pool for a short swim. Hopefully, I'll have some good news to share after the next 2 races. Have fun out there at the races and give it your all!

Sharpen the blade and coaching

2010-05-20T02:46:00.013+13:00

This last phase of training leading into Eagleman and the first big race of the season is all about sharpening up and doing a good amount of intensity. I was definitely pretty "based out" as I could see my top end speed on the bike/run front was lacking. It's tricky do get your yearly progression correct. If you start in with all the sharpening that will lead you to peaking too early then you will arrive on race day feeling flat. The same can happen if you wait and start sharpening too late. For the most part, even though we do a fair amount of intensity on the cycling front in the winter, the entire winter/spring months are base or strength oriented. This is very Lydiard-like. It does not take much to get your body to peak...usually a good 4 - 6 weeks at most. I have a ways to go still, but can tell my body is craving the higher intensity work.

Having a coach is so important in helping one figure all of this out. Most of the generic online training programs out there will work just fine if you can guarantee an uninterrupted 6 or so months of training without incorporating any races or life circumstances like illness, work, family, weather, etc. I think the number one reason to have a coach is just that, to have someone help you adjust the plan when something comes into play that interrupts that periodization. I tried the whole come up with your own training plan thing and think at times I could do it again if I had to, but why not have another person or better yet an entire team where you can go for feedback about one of the various topics of triathlon. I have been involved in triathlon for 3.5 years now and it has been the hardest sport to figure out. I played pretty much every main stream American sport out there while growing up and triathlon has taken the most effort/focus to try and master (minus golf...I'm getting frustrated just thinking about it!). With there being 3 sports to consider for triathlon you not only have to work on the 3 disciplines separately, but also how they all fit in together.

I have been very privileged to work with Janda these last couple of years. I hope I can bring the same quality to the table for the athletes I work with as he provides his athletes. There are a lot of coaches out there who charge way more than they are worth, but there are also people out there who charge a very affordable rate where you'll get what you pay for if not more. I mean seriously, the people who charge $300-$500+, what more can they possibly be providing for you besides saying you are coached by a big name person who probably coaches some big name pros? Are they doing the race for you? Paying for your race fees or something? Some of these guys/gals are legit. They've spent the time getting the proper education and experience from working with hundreds of athletes who have done well. Others, though, have no business charging what they do. At the end of the day, it comes down to how much time/effort the coach is going to spend to help you reach your goals. Finding someone who you can trust and who has similar beliefs as to how things should be done is crucial when finding the right coach. I have now recommended 3 friends to start working with Janda and I wouldn't have done so if I didn't think he was the absolute best coach for the cost out there. I've researched people all over the country and have yet to find someone doing better work.

3 weeks from Sunday until Eagleman. I'm looking forward to seeing my brother Mike, who is coming down to race with his fiance' Alaina. Mike has a bright future ahead of him in triathlon and whatever else he puts his mind.

Thanks for reading and go out and get some people in your corner to help you achieve your triathlon goals. Call it a coach if you want, or just at least get together with some training partners and share emails or meet up once in a while to share information. Email or ask questions in person to those who have had some success in the sport. I have met very few people in this sport who are too good to help someone out. Lots of nice/giving people in this sport. The learning curve for triathlon is huge...try to close that gap.

Where did the soreness go?

2010-05-13T11:49:00.014+13:00

I can't believe things didn't turn out better this past weekend. I did not race any where near what I'm capable of. I was a little sore the day after, but since then I've felt like I didn't even race at all this past weekend let alone a half ironman. Usually, it takes me a solid week before I can get back at it and feel normal again. Oh well...this will be good looking ahead to Eagleman.

The next two weeks will be all about sharpening up and finally getting in some higher intensity running and longer sustained threshold work on the bike. This is going to give me a big boost going into Eagleman. To this point nearly everything has been base work/strength oriented training. Went to swim practice this morning at Virginia Weslayan. The group I swim with is TAC and there is not a better group to swim with in hampton roads that will push you to get better. If you're a triathlete and looking to work hard in the water...you need to get there. It's MWF at 6AM. Two of the fastest swimmers in the area just came back so that will be fun getting our butts kicked by them day after day. I was swimming 1:15 pace or just under for the various sets today and I was only faster than 2 or 3 guys.

I am done not racing to my ability level. This past weekend was a nice wake up call that you can't just turn up to races and do well. You need to be focused and be in attack mode. You can't be complacent in the half ironman distance and below if you want to do well. I did not want it bad enough this past weekend. From now on I'm going to be taking a bit of a different mindset heading into races.

Check out something Janda is working on. Correct run form is crucial. All of his and my athletes are working on improving their run form.

Came across this video of Courtney Atkinson . He was 2nd at the 2nd round of the ITU World Championship Series this past weekend. Pretty cool to have Red Bull as a main sponsor!

Lastly, there is a practice triathlon going on at Final Kick this coming Sunday. What a great way to practice some pacing and transitions before Breezy Point. Give the store a call if you'd like to sign up!

Kinetic Bust

2010-05-09T11:16:00.003+13:00

Well, today definitely did not go the way I wanted it to...but the longer I do this sport I realize how little you actually feel 100% on the top of your game. I ended up 5th overall with a time of 4:25, but then found out a got a drafting penalty...haha...and after I made a stink of things regarding the recent Duathlon Nationals. I talked to the head referee, and she tells me I was passed in the first 5 miles of the bike and did not give the guy his 7 meters before I went back around him. I told her I never even saw a draft marshall and I guess the call was made from a bit behind. How can you tell how much room I gave the guy ahead of me then? There was no point in arguing though...serves me right I guess after complaining about drafting so much. I'm just going to chalk this race up to me just having one of those days where you just feel really average and have a hard time getting going. I'm fully confident I will get things turned around in time for Eagleman. Still took a few positives away and had some fun!

Final Kick Gear Swap

2010-05-07T09:23:00.005+13:00

If you're in the Hampton Roads area at all on Saturday, Final Kick Sports (located off Great Neck Rd. about a 1/2 mile before Shore Dr.) is having a triathlon gear swap. There is always a lot of good items there to choose from. This is a great way for someone who is just getting into the sport to pick up some quality equipment for a low cost. I brought about 15 items there yesterday...everything was priced $5 or below and there are some items in there that I paid $50+ for. Regardless, it's a fun event and a good way to meet some fellow triathletes. Who knows, maybe you can meet a new training partner. Unfortunately, I can't make it because I'll be up racing at Kinetic. Okay...gotta run. My school is having an activity night so I have to go organize some stuff.

Here We Go

2010-05-06T06:02:00.007+13:00

Triathlon season has officially arrived. This weekend I'll be competing in my first tri of the year. The race is at Lake Anna State Park in VA and is called the Kinetic half ironman. It's a really beautiful area and it will be nice to get away for a couple of days. The course should suit me well. I have been feeling quite good with my training as of late and will actually be going into this race a bit rested. When I was planning the races for this year I talked to Janda and we decided that doing a half before Eagleman would be a really good idea. Eagleman has been my big race of the first part of the season for 3 years now. The last two years I've gone into it as my first half of the season. It has worked out pretty well, but my 2nd half ironman of the year is always a bit better. I think it's simply because you get used to that pain again and you also reap a lot of fitness benefits from that first half. It also serves as a nice reality check and allows you to tweak a couple of things with 5 weeks in between races. We chose Kinetic because it has some hills on the bike and run and well, it's tougher than a course like Eagleman or White Lake. This should make Eagleman all the more tolerable. For a smaller event (about 600 people) there will be some very good competition at this race. I'm confident I can be towards the pointy end and contest for the win. I'm still fired up about what went down at Du Nationals so the motivation has been extremely high. To steal a quote from the great Steve Prefontaine, "I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it." Can't wait to get out there and have some fun.

Changing directions...a quick shout out to my mother as it was her birthday yesterday. My mom is an awesome woman. She has always put my 5 siblings and I first no matter what. With mother's day quickly approaching, make sure you do something special for your mom. Thanks for everything mom!

Lastly, check out this interview with Chris Solinski and Simon Bairu (who broke the Canadian 10k record the same night Solinski broke the U.S. record).

New American 10k Record

2010-05-03T00:45:00.003+13:00

Wow! Chris Solinski smashed the American 10k record on his first attempt at the distance. Speed is so important to doing well at the longer distances. Love the work ethic of these guys from the midwest. Chris went to Wisconsin and is originally from there. Check out the race here .

Trail run anyone?

2010-05-02T00:44:00.003+13:00

Came across this sweet video of Bevan Docherty, one of the best triathletes in the world. He won a silver at the 2004 Olympics and then a bronze at the '08 games. Bevan won the first world championship series race this year for ITU racing. He's definitely one of the toughest guys out there. If this video doesn't make you want to get out for a run then something is wrong.

Okay off for a ride to the track, 4 miles worth of work with Joel, and then ride home. Beautiful day here in Virginia Beach.

DuNats Pics and Jack Daniels

2010-05-01T11:06:00.003+13:00

A few pictures from the race last weekend.

I also thought I'd share the newest addition to Thirsty Thursdays on flotrack. Jack Daniels is one of the best running coaches of all time. Here it is.

Duathlon Nationals

2010-04-26T13:33:00.004+13:00

Just a quick update on how Duathlon Nationals went. I'll put some pictures up in a couple of days with maybe a little more of a recap. The short of it was I came 2nd in the 25-29 age group and was 13th overall. The overall winner was in my age group so that kind of stunk. He ran like a darn deer (both 5ks=sub 15:30). Ran my fastest 5k ever and it was in the first leg of a duathlon. Biked my ass off and rode by almost everyone in my age group and the one below mine. I then watched about 5 or 6 guys run away from me, most of which I saw blatantly drafting on the bike. I'm getting tired of this happening in these bigger races and yes for some it is hard to avoid at times b/c of the nature of the course, but for others who do not even try to get away and ride their own ride this disgusts me. I guess at the end of the day each of these people know whether or not they deserved their result. Personally, I'd rather be 13th place and know I raced the race on my own effort rather than a higher place off a mostly free bike ride. Sorry for the rant...it's just getting old. You work your butt off to be as versatile a multi-sport athlete as possible and then you get beat by men (boys?) who don't have enough self respect to compete to truly test themselves.

Congrats to a lot of local people who raced very well today. Sam won the 20-24 age group. Joel was 15th I think overall. Todd Bibb had a great race and was right up there in the top few on both the runs. He's going to be scary at duathlon once he gets some more riding under his belt. Jacob Anderson improved on his race from last year in a big way. I know Leslie Fedon had a good one. Tad Derrick and Jeremy Davidson were up there getting after it too. Unfortunately, Denise Woods got a flat on the bike...she seemed in good spirits afterwards regardless of the fact. I saw some other Final Kick jerseys out there and they all looked like they were giving it their all. Next race = Kinetic half ironman on May 8th. Thanks for reading.

Anna Maria Island

2010-04-19T11:28:00.012+13:00

Here are some pictures from spring break 2 weeks ago. My family has been going to Anna Maria Island for years...it's a great place to get away for a week. Had to show the picture of my grandpa. There was a band playing quite a few oldies and after a few beers he was up singing and dancing. Never a dull moment with him around! It was really a great trip and I am already looking forward to next year.

Conquer the Canal TT

2010-04-11T12:51:00.010+13:00

I did the Conquer the Canal 20k TT today. It was a fun way to get in a solid bike session. I faired pretty well in the Cat 5 race, taking 1st place. I was pretty happy with my power numbers and time, especially going sans race wheels. I was even happier how the half ironman intervals went afterwards...they felt like cake compared to the TT effort. Followed that up with a nice t-run to finish out the morning. I wasn't done yet though. Headed home to get some lunch and then I was off to Range of Motions for a 2 o'clock workout with Nick. We did some new stuff today and it was good, but tough! I am glad word is catching on how good of a thing Nick has going. Coaches and athletes in the area are taking a liking to it. Stopped by Final Kick afterwards to build up a bike and then it was home to my lovely wife who was making some homemade pizza for dinner. She's awesome. Now it's American Gangster on TNT. Another solid training day tomorrow to cap the week.

Life is good.

Dynamic Health Services- Diane Haupt

2010-04-10T01:47:00.006+13:00

Many in the Hampton Roards area know of Diane Haupt. She has been the top female triathlete in the area for a while now. Unfortunately, this winter she had a bit of a bike accident and so she'll be sitting most of this season out.

Diane owns Dynamic Health Services in Virginia Beach. It is located inside the Fitness 24-7 Club on Little Neck Rd. Diane is a physical therapist by profession, but does a number of other things. Yesterday I did a lactate threshold test for the run and also gait analysis. Looking at the results...things are looking good for Eagleman. I am very aerobically fit right now. I have some work to do on my top end, but when your focus is long course triathlon it's tough to have both. Both of these things are going to be very beneficial to me as I go on with the season and seasons to come. An LT test is so important because it is really the only true way to see how your body is responding to training. Sure you can go by feel/pace/hr for running, but with the test you know exactly where you stand and therefore what needs to be worked on from a physiological standpoint. The gait analysis is just as important. Running economy is most likely the #1 determinant of long distance running/triathlon. It is essentially how much energy you are using at a given pace. This has everything to do with one's running form. A lot of people do not give enough credit to the importance of run technique. Well, this is going to be changing...especially for triathlon. Bobby McGee spoke at the USAT clinic I attended in Charlotte this winter and he was adamant that run technique needs to be focused on almost as much as swim technique. There is so much free speed out there and it could be a matter of tweaking just some minor technique flaws. I think my run form is decent, but I also know there is room for improvement. With Diane's help and then help from Janda as he'll be able to see the video too...hopefully we can knock off a few seconds a mile. If you live in the area and want to get faster...go see Diane for these services. She provides an excellent service.

Dynamic is where it's at

2010-04-09T07:07:00.003+13:00

My coach, and the guy I coach under... Janda Ricci-Munn has some recent blogs/podcasts up over at Landice. Go here to check it out. This stuff has been around for a bit now, but there is more and more proof of the benefits of warming up dynamically as opposed to just static stretching. It's kind of funny, as Nick at Range of Motions just posted his own little video showing a little different way to go about warming up in a dynamic fashion. I think there is a time for static stretching post workout, but that's about it.

Just got a nice sized box from Zoot so I'll have another blog up soon...what a cool company!

PowerBar

2010-04-03T13:54:00.003+13:00

My first shipment from Powerbar arrived today. Lots of good stuff!

Range of Motions- what is it?

2010-03-30T13:07:00.006+13:00

I have been doing weekly sessions with Nick at Range of Motions now for a solid 3 months. It has been a huge addition to my arsenal. A lot of people have asked me what it is we do. Well, Nick has written a blog giving a great description. Here it is.

Virginia Duathlon

2010-03-29T09:01:00.017+13:00

Had a pretty solid start to the multi-sport season today. 3rd overall at the Virginia Duathlon. Above are a couple of pictures and a short flip video my wonderful wife took. Wasn't my best race and made a few mistakes, but not bad considering how early in the year it is. It's a good 10 weeks until Eagleman so lots of time to get where I need to be. Congrats to Sam for taking the win today. He's about as good of an age group duathlete in the country there is. He's definitely been hitting it hard on the bike and run front this winter. Will be fun competing against Sam for years to come. Joel had a good race too coming 5th. Thanks to Janda, super coach. The guy is by far the best coach I've come in contact with. Nick at Range of Motions is keeping me injury free and stronger/more flexible each week. David, with Balance Massage has it going on. I haven't seen a better massage group in the area yet. The therapists there are awesome. Last shout out goes to Jim and Dani at Final Kick. It's a privilege to represent FK. I must say the FK crew definitely handed it to people today with Sam winning and Joel coming 5th as well. Stop and check out Final Kick...they have everything you need for triathlon/running.

Ryan Hall

2010-03-24T13:31:00.002+13:00

Very good article about Ryan Hall...go here to check it out.

Range of Motions

2010-03-19T12:42:00.004+13:00

A lot of people have been asking me what I do when I go to my weekly session with Nick at Range of Motions. Well, here is a video that gives a glimpse into what we do there. Some of the exercises may look a bit odd, but Nick can explain everyone in detail and it's purpose. I have gotten a lot stronger and more flexible since starting to work with Nick. It is translating well to my swim, bike, run training too!

Triathlon History- Non draft Short Course

2010-03-17T07:34:00.003+13:00

I'm always interested in the history of triathlon. Here is a cool blog that Greg Remaly posted recently. It's a good one!

Rachel's Birthday

2010-03-15T08:09:00.013+13:00

Well, Rachel turned 24 this past week. We celebrated by going out to eat at the Cheesecake Factory. This is one of our favorite places to eat in Virginia Beach and also the first place we went on a date when I first came out to visit Rachel here before we were married. Basically, you go there and eat...but the meal is really just something to pass the time until the cheescake menu is brought out:) It's worth every bite!

Great weekend of training. The weather here is getting better by the day. Felt so good to ride and run outside.

A part of the message at church this morning really hit home..."What is your school bus?" Sounds kind of odd, but there was a story about Nick Saban's (head football coach at Alabama) youth years that went along with it. His father bought a school bus and picked up the local boys for pop warner football practice every afternoon and also for the games. Had Nick's dad not bought that bus there would have been no football for Nick Saban...one of the best coaches out there today.

Everyone has different opportunities put before them in life. Don't be afraid to seize those opportunities and make something of them. Often times these opportunities involve more than just yourself.

One other part that was emphasized today was to not worry about the "stuff." We get caught up with what we have...possessions. At the end of the day do they really matter and make you happy? I'm as guilty as anyone of this. We should really be concerned with things like what's inside of you and how are you impacting others for good. As Rachel sees day in and day out, life on earth can be over so quick and unexpected. It's not worth it to dread all the silly little things. Focus on people and relationships.

That's big time Hunter

2010-03-14T05:03:00.004+13:00

Hunter Kemper is the man...awesome videos on his site. This one in particular tells a lot about him as a person. Here is another one.

Landice Treadmill blog contributor

2010-03-10T05:40:00.003+13:00

Landice Treadmills have some of the best treadmills out there. I am going to be periodically contributing articles their blog . There is some excellent information on this blog talking about training, racing, nutrition, etc. Hopefully you get a chance to check it out as it's really a great resource for endurance athletes.

March Already?

2010-03-08T07:48:00.007+13:00

Hard to believe it's March already. Triathlon season is right around the corner with races in the U.S. happening I think as early as next week (Miami Olympic). I am excited to do my first triathlon of the year (May 8th), but first up I have a couple of duathlons to get after. One the end of this month and then Duathlon Nationals the end of April. Duathlons are a lot of fun, but boy do they hurt!

I did my first outdoor ride of the year today. The last couple of years I've ridden at least a few times during the winter, but because of the poor weather we've had and the fact that I don't mind the trainer and have seen good results from that work it wasn't too disheartening to prolong the outdoor riding. It is time, though, to start getting outside a few times a week in addition to a staple trainer session each week. I was probably a bit ambitious on today's ride going with just water, but because it was just all long, fairly easy riding I figured I'd be good to go. I was fine, but I was super hungry when I got home...nothing a little eggs and bacon couldn't take care of upon my return:)

Speaking of cycling, I did my 2nd power test of the year this past Friday. Joel, Brian, and I met up in Brian's garage and we all pounded it out together. It's a nice bit of extra motivation that can go a long way in helping you get the best out of your testing. Janda actually had the majority of his athletes test this weekend and there were some awesome results. A minimum of 5% power increases for just about everyone (in 6 weeks), with several people close to 10% or above. Bottom line is...the cycling we do works. I was not expecting much since I have been focusing more on my running and only riding about 3-4 hours a week. Those hours were highly structured, but to make the jump I did was not expected at all. My ceiling has definitely been raised...now it's time to start working on raising my lower zones closer and closer to that ceiling. I'm lucky to be working as both an athlete and assistant coach under JRM. The guy is steadily rising to the top as one of the best coaches in the U.S. I really think the work I'm doing at Range of Motions and Balance Massage are working wonders too. It pays to take proper care of your body.

Yesterday, I attended a swim clinic put on by swim guru Juliet Adams. She owns a company called Stroke Focus and does a great job teaching proper swim mechanics. It's always good to refresh yourself on how you're "supposed to" swim. I always learn something new from Juliet...even if it's just a little cue to think about when doing this or that drill.

Spring is right around the corner now as it's looking to be at least 50 if not 60 degrees for the next 10 days...now we're talking. It just brings a sense of life to everything. Lots of people are outside walking, jogging, or riding their bikes. Kids are playing outside. It's not dark when I finish my first workout or BEFORE I start my second one of the day. All good stuff.

Talking about spring, the amount of people on the trails yesterday was awesome. If you ever come to Virginia Beach and are around on the weekend...you should definitely try to swing by Final Kick for a run at 7:30AM on Saturdays. There are groups of all ability levels and the people are all very friendly. There will be people running anywhere from 20+ miles to as little as a couple of miles.

Well, I should have my new Orbea Ordu coming in a week or two. The Zoot team has helped us get the ball rolling with some equipment for the upcoming season and it's exciting to be involved with some great companies. The 3 guys in charge of the team have been very helpful. I just can't wait to get on the Ordu and see what it can do.

Last, but not least, you have to love March if not for anything else that March Madness is here. There is nothing better than the excitement of the tournament basketball games. I'm hoping Michigan State can pull things together in a similar fashion to last year. Kentucky is who I like to win the whole thing. John Wall is ridiculous!

Ok...this is really the last thing...I'm going to try to post a youtube clip to most blogs now. This week's one is a song by Need to Breath. I'm hoping these can inspire at least one person. If it does that it's worth it. There are a lot of people struggling in this world today. If how you've lived your life isn't working all that well...why not try to get a little help from the man upstairs. He's a pretty good dude once you get to know him.

Williamsburg half marathon

2010-03-01T11:08:00.018+13:00

Well, today started my 2010 season. I raced a half marathon in Williamsburg, VA. I wanted to do a different race that I haven't done yet and I have heard good things about this race. The course was definitely challenging, but I enjoyed it. I needed to see exactly where my fitness was and the work I've been doing on the run front is paying off. From what I've heard...this course equates to a good 2-3 minutes faster for almost everyone who goes and does the Shamrock 1/2 marathon in VA beach here in a few weeks. Here is my garmin file: http://connect.garmin.com/activity/25788843 . It was a bit long (about .16), so 5:57 pace I think is about a 1:18 flat. Things are looking good for the season and particularly Eagleman, which will be my first key race of the year.

The first picture is of Joel and I. He had a great race too and set a nice PR for him. The finish chute was located inside William and Mary Hall. Rachel got a short video clip of me finishing.

I also wanted to share the song I had running through my head during the race. We heard it at church this morning and it really inspired me. It's amazing how much strength your faith can give you when you draw on it.

Lastly, big ups to Balance Massage and Range of Motions. These two companies have been vital in my early season prep and I'm very thankful for what they've done for me. One of the best things about this sport is the people you meet along the way.

Thanks for reading.

We Are The World

2010-02-27T14:10:00.007+13:00

Just a really short blog...check out this really cool and inspirational video . It's always amazing to me how people come together for a good cause.

USAT Clinic- Charlotte

2010-02-26T03:21:00.014+13:00

This past weekend I was in Charlotte for the USAT coaching clinic. I drove down Thursday evening with Greg and met up with Kim. John Kenny, swim phenom, joined us as well later in the evening as he was driving down all the way from Philadelphia. All 3 guys made the weekend a fun experience. We learned a lot over the course of the weekend from Bob Seebohar, Bobby McGee, Ian Murray, and Krista Austin. These four are experts in their various fields and it was a treat to listen to them talk. I took away some very good pieces of information that I can use both with my own training/racing and with my athletes. Janda has certainly taught me well as everything we are doing is pretty much spot on. There is always room for growth and improvement though. What I really liked was the dialogue between the various coaches in the room. Someone always has a little different way to look at things and that can open your eyes to certain methods/ideas you may have not otherwise thought of.

Training has been going pretty well. I've had to improvise a bit the last two weekends because of being away to Michigan and then to North Carolina. I don't think I've skipped a beat though really as workouts this week are rolling right along. I am racing a half marathon in Williamsburg this Sunday so it will be nice to see where my run fitness is really at. My Wednesday morning runs with Todd have helped my run come a ways since the end of last season. I'm excited to race again...it's been a while!

Rachel was being a little creepy the other morning and took a short flip video of me while punishing myself on the trainer. My workout room is little, but I open the window up, set up a couple of fans, have my itunes, and some motivational pictures on the wall in front of me. Late in a tough set on the bike...those pictures go a long way.

Valentine's Day Weekend

2010-02-23T08:00:00.016+13:00

I've been too busy the last couple of weeks, but really I wouldn't have it any other way. Two weekends ago Rachel and I were up in Michigan visiting family. Rachel was in Cheboygan with her grandma, mother and sisters for a couple of days hanging out and remembering their father who has been in Heaven for the past 10 years. In the meantime I was spending time with my family in Gaylord.

Living in Virginia Beach is great, but one of the things I regret most is not being able to see more of my two youngest siblings. Christina is a freshman in high school and plays on the girls j.v. basketball team (she has now been moved up to varsity for the state tournament). She has been averaging about 20 pts. a game and she was very impressive at the game I watched. She's going to be one of the best players the school has seen I think when it's all said and done. What can I say...she learned from the best;) Actually I'd love to take some credit for her development as an athlete, but she's put in a lot of hard work by herself and with my Dad to get to a high level.

I had a lot of fun hanging out with my younger brothers Mike and Daniel. Daniel is 5 and is in kindergarten. He is so full of energy and hard to keep up with. He's pretty darn strong for a little guy...his favorite thing to do when I'm home is wrestling. My brother Mike is a senior at Saginaw Valley State University and is going to school to teach. Mike has been doing triathlon a bit the last couple of years and is going to be doing Eagleman this year too. Both him and my other brother are engaged to be married. My sister Jen's pregnancy is going well. Please pray for her if you would. I also got to spend some time with my parents. They are both CPAs and are quite busy this time of year so it was nice to catch up on everything that has been going on. Rach and I will see them, Chrissy, and Daniel the first week of April for spring break.

Saturday afternoon I made my way down to Mt. Pleasant, MI with my brother in law Chuck. We were meeting up with our 2 future brother in laws to cook the girls a nice Valentine Dinner. Here are a couple of short flip videos to show a little how the night unfolded. We were at Susie's (Rachel's youngest sister) apartment as the girls were coming from Elizabeth's (oldest sister) wedding shower. We didn't have a lot to work with, but it was a lot of fun.

Wednesday evening bike session

2010-02-11T14:38:00.003+13:00

Here is a short video clip of our cycling group working hard this evening. They are killing it!

Power Test

2010-02-01T05:47:00.007+13:00

This is a little past due, but here is a video of a power test Joel and I did after our cycling class a few Sundays ago. This test always hurts, but it's a good hurt...especially if improvement occurs. Music may be a bit corny, but what can I say...I'm a big Rocky fan!

You call this snow?

2010-01-31T11:55:00.008+13:00

Well, it did indeed snow. It is nothing compared to a snow storm in northern Michigan, but hey I'll take it. I ran in the trails this morning and saw maybe 3 people. I guess a few others ran from Final Kick, but started a bit earlier. It was really a beautiful morning to be out running the trails. Footing wasn't the best, but other than that it was a blast.

Got home and Rachel and I headed to the little diner down the road...Waffletown USA! It's actually a really good little place.

Next up was my weekly session at Range of Motions with Nick. He kicked my butt today as usual, but I am really starting to see the benefits of me working with him. I am strengthening sport specific muscles and becoming more flexible, while at the same time adding in some cardiovascular benefit.

Speaking of Range of Motions...this is where Joel and I's 2nd 8 week cycling workshop will be taking place. We still have some room left so if you're interested just let me know. We're also allowing people to try out a session and see if they like what we're doing before they pay. Nick is also willing to work with the group for a bit before or after each workout. This is a great opportunity for people to not only work on their cycling, but now work with Nick to get stronger, more flexible, and be injury resistant.

Lastly, I am always keeping up on my track and field. Last night was the Wanamaker Mile. Lagat won as usual. Here is a video of the race...talk about speed!

Movie night with Rachel tonight...life is good.

Time is Flying

2010-01-29T13:51:00.009+13:00

It's hard to believe it's already going to be February. I guess that's what happens when you are having fun right? Training has gone very well this first month of 2010. I'm not quite sure exactly what it is, but I've felt great all month. I feel like I've been able to step my training up to a new level. I think taking a good rest after last season has allowed my body to fully absorb all the hard work I did last year. I have also added some things to my repertoire, such as weekly sessions at Range of Motions and massages at Balance. I have changed up the training a bit this winter as I've been doing more intensity on the run front and it seems to be working wonders. Best thing about it is that my cycling hasn't took a hit because of it. Shoot, I've actually improved a bit...at least my high end. Swimming has been coming along. Changing your stroke a bit is tough, but I'm starting to see the benefits. I'm anxious to for the season to get here so I can put all this hard work to use.

February is going to be a busy month. Rachel and I are heading up to Michigan for a long Valentine's Day weekend. The real reason we're going is it marks the 10th anniversary since Rachel's Dad has been in Heaven. She is getting together with her sisters, Mom, and Grandma to celebrate this. I am excited to finally get an opportunity to watch my little sister, Christina, play basketball. She has been dominating all season and I haven't had a chance to see her in high school action yet.

I'm heading to the USAT clinic in Charlotte the following weekend. That should be a lot of fun and I'm looking forward to learning some things.

The last weekend of February I race for the first time this season.

We're actually supposed to get some snow this weekend...up to a foot they say. I'll believe it when I see it. It's been 4 years and it hasn't snowed more than an inch once.

Rachel and I are headed to the Kecoughtan/Phoebus high school basketball game in Hampton this evening. A guy I teach with coaches Kecoughtan and these are the two schools my middle schoolers feed into so I will be able to see a lot of former students out on the court. Kecoughtan is ranked top 10 in Virginia and both teams have a few Division 1 athletes. Should be a great game.

Drunk Goggles

2010-01-22T08:44:00.006+13:00

I haven't really shared much about what I actually do for a living so I thought I'd shed a little light on what my life is like as a middle school health and p.e. teacher. What can I say, I am one of the lucky ones that really enjoys what they do for a living. What I like most is that I am able to constantly practice what I preach...that is living a healthy/active lifestyle, and that is more than just about triathlon.

There are many different areas of wellness...not just physical health. Some of these other areas are mental/emotional health, social health, spiritual, financial, and so on. The one's we focus on for teaching are the first 3. I teach 2 blocks of p.e. a day and 1 of health. For health right now I have my 8th graders. This is probably one of the most challenging years a person goes through in their life. The social aspect is so important...to the point where kids will do whatever is necessary in order to fit in and have friends. I try my best to make things like being respectful and working hard the cool things that I reward in my class. I don't like the days when I have to get right into a kids "grill" (yes I tend to use a fair amount of the kids' silly language now since it's all I hear every day). That is one benefit of being pretty young, yet having complete authority of my classes. If I challenge a student in class the reaction tends to be positive the next time around because I'm still considered "cool."

Anyways, I am teaching substance abuse right now. For 8th grade I mostly focus on drugs, but spend a couple days on tobacco and alcohol. This is a tough unit to teach because of the varying knowledge/maturity levels. Some kids know way too much whereas some know nothing at all. Facilitating the questions is always interesting. Is it bad I find out about new street names for different drugs every year? So the last couple of days we have used the drunk goggles . These goggles impair your vision so that it seems as if you were drunk. I had 3 different levels of goggles...basically mild, strong, and very strong. I would put the students through various tasks and it was quite funny. I did the basic try to walk on a straight line and then turn around and come back. I threw them a soft ball and probably 2 out of 60 caught it. I had them try to shoot a basketball into the hoop...only one made it. I had them try to hit a wiffle ball...hilarious. It's been a lot of fun, but I think the students really realized how much alcohol can alter their body/mind so mission accomplished.

On a bit of a sad note, it is true that kids pretty much everywhere are getting lazier and lazier. There are a lot of people responsible for this. We do our part about exercising the students and teaching them why living a healthy lifestyle is so important, but parents really need to start taking a bigger role. It is clear which students have a strong support network at home and which ones don't. So please...if you're a parent out there...don't ever underestimate the importance of teaching your kids about healthy habits. They will thank you later and enjoy life more.

So that's a little glimpse about what I actually do for a living. My job fits in about as well as any for training/racing...you would have thought I had planned that, but when I gradated from college I had no idea triathlon would be such a passion of mine. I guess it was kind of meant to be.

Okay enough of that...gotta go punish myself on the trainer for a bit. Bring on the pain!

Thanks for reading.

Visualization, Focus, and Belief

2010-01-18T07:54:00.010+13:00

Last weekend, I listened to Jim Millhouse speak for a couple of hours on different topics related to sports psychology. Two main things I took away from his talk were the importance of both focus and visualization for athletes...really this is applicable to any facet of life. These are two things that almost all people who are great at something possess. I have always thought that I am a pretty focused person, but he kind of talks about focus in a little different way...focus in that you are 100% concentrating on the task at hand and not the outcome. This is certainly something I'm going to be working on this year. This is not an easy thing to do, but if mastered it will raise a person's game to a very high level.

I have tried to visualize before races and think it definitely helps. Now, I have a couple cues to refer to that should help thanks to Dr. Millhouse. In training and in racing I often times try to visualize myself in key races, but I also try to emulate athletes who are masters of their sport. For the swim I tend to imagine Ian Thorpe, for the bike I go with none other than LA, and finally for running Bekele . These 3 are top athletes of all time in their sport.

Something that goes along with all of this is belief in yourself. This is related to all aspects of one's life...not just sports. Really, nothing is unachievable if you truly put 100% of yourself into something. Sure, you'll make mistakes and fail...that's part of life. I know I'm where I'm at today because of a lot of failures. Yet, I don't regret a single one of them. Often times it takes a bit of failure in order to kick yourself into gear. Hopefully, as you start this new year you don't doubt yourself...because if you don't believe in you who else will?

2010-01-15T05:39:00.017+13:00

Been a little while since I've last posted. Everything is going quite well. Finding out about the Zoot team last week has been and will be a great source of motivation for the year. I have been happy with my training as of late...pretty surprised how good I have been feeling really. Janda had us do our first VO2 max test on the bike this past weekend. I haven't really done any specific VO2 max work since last season and haven't really ridden a whole lot. I felt awesome though and ripped the test. I was hoping to raise my VO2 max on the bike to the number I achieved on Sunday by the end of the base period...so to reach it before we have really even done any work was a huge bonus. Here is the song I listened to during the test haha. We filmed the test so hopefully we will have that up soon. Needless to say, the split we are using right now is working. Master coach, Janda, is a genius what can I say.

This past weekend I attended a seminar put on by Range of Motions. It was great and I learned a ton about various fields of exercise science and nutrition. The speakers were awesome. Thanks to Nick for allowing me to attend. Speaking of Nick, my weekly sessions with him have been helping a lot. We are really targeting some different parts of my body where I am either a little inflexible or weak. I am already feeling it making a difference.

I'd like to give a little shout out as well to Balance Massage here in Virginia Beach. All of the therapists are very good at what they do and having them as part of my "team" this year is going to go a long way in keeping my body healthy and ready to roll week in and week out.

Joel and I's cycling workshop is going very well. There are going to be some nice power jumps when we test the group next week. There is still some room left for the 2nd 8 week session if anyone is looking to take their cycling to the next level.

I have officially started working under Janda as an "assistant" coach if you will. I am very thankful for this opportunity as I can't think of anyone better who I'd rather learn from and be associated with. It's already been a blast working with a few athletes. I can't wait to help more and more people have fun reaching their goals.

Lastly, registration is now live for the triathlon my father, brothers, and I are putting on this summer in my hometown of Gaylord, MI. You can check it out here. This is the oldest triathlon in Michigan and we are resurecting it to be better than ever.

Zoot Ultra Triathlon Team

2010-01-06T12:11:00.004+13:00

Just a quick blog letting you know I've been selected for the 2010 Zoot Ultra Triathlon Team. I am honored to have been given an opportunity to represent Zoot and some of the other leading triathlon companies in the world. More on this to come in the future.

Hope everyone is enjoying their first week of the new year.

2009 Triathlon Season in Review

2010-01-04T07:35:00.013+13:00

Final Kick group at Eagleman

Running into 3rd at Patriot's Olympic

About to take the win at Sandman

2nd lap at 70.3 World Championship

Here are some pictures from the 2009 triathlon season. I thought I'd do a little wrap up of the year now that '09 is done and we are into the new year. 2009 was definitely another step in the right direction. I really didn't have any major goals besides just continuing to improve in each of the 3 disciplines and whatever came of that was good with me. Sure doing well at different races was important to me, but usually if I take care of the main goal, constant improvement, doing pretty well follows close behind. I started off the year with some really good training. We took a bit of a different approach in the winter, as training was really the focus and I didn't race at all until the end of March. I did the Virginia Duathlon and took 5th against 4 guys who have placed in their age groups at Duathlon Worlds. The first race of the year is always kind of tough, but it was nice getting the race cobwebs out.

Next was Duathlon Nationals the end of April. I was looking to have a good showing here as last year I was in the top 20. Well, the result was my first ever and hopefully last ever DNF in a race. It was a very hot day for April (90+) and I just had one of those days where you feel awful from the first step. I got through the first run and bike, but called it a day in t2. Talk about a wake up call. That race did a lot for me as I took a step back and thought about what went wrong and why I love multisport. I placed a lot of pressure on myself for this race, and for what? I kind of took a different perspective after that and sure I was going to give every race my very best effort, but at the end of the day even though triathlon is very important to me and my life often times revolves around it, it's only a sport and is meant to be FUN.

I jumped right into a sprint tri the next weekend to get my head right and I was feeling back to normal. I took 3rd at the Kinetic Sprint at Lake Anna. After that it was right into some specific training for Eagleman. I was training the best I had in my life and two weeks before Eagleman I raced a local sprint...Breezy Point. It's always a great time racing alongside so many of your friends and local competitors. I was able to take 4th place, but was a bit disappointed as I was right there and lost to all 3 that finished ahead of me by less than a minute. Oh well, I had just finished a big block of training for Eagleman and that was the first big race of the year so I quickly turned my focus towards that.

Eagleman is a great race and one that is a must for any triathlete to compete in at least once. I was very much looking forward to this race and thought I could possibly grab a Kona slot if I had a good day. Well, I did have a pretty good day...but was beat by one guy in my age group by a couple of minutes. I hadn't really planned on going to Kona, but if I had gotten the slot I would not have been turning it down. This will be the goal for 2010 and I am already excited for June 13th to get here. A lot of people from Hampton Roads always do this race and it kind of feels like a local race because of it.

Next up was Colonial Beach. I really haven't done many olympic distance tri's so I was anxious to see what I could do. In years past this race had been a 1k swim, 24 mile bike, and 6 mile run and I was able to take 2nd here last year. In '09 it was a full Olympic distance. I felt decent...considering the day before I was in bed until about 2PM as one of my good friends had their bachelor party the night before and drank a bit too much...haha. I ended up 4th overall in 2:02, but the competition was very good and I beat the guy who beat me in '08 so I was pleased with that. This is one I like to do every year as well. The race takes place in a small town and has that grassroots triathlon feel.

Steelhead 70.3 takes place along Lake Michigan. I love this race as it's not very often my family gets to come watch me race. That weekend was crazy as I drove to Michigan, did the race, drove straight to Chicago for a wedding that night, and then the next day drove with Rachel up to northern Michigan where we are from. I was very close to knocking this race out of the park. Had I run what I thought I could I would have been right there for the overall age group win. My bike split matched quite a few of the pros on a day that got a lot windier as the morning went on and my wave started last. I ended up 3rd in my age group and missed 2nd by a lousy few seconds b/c the guy started in the wave before me and I never saw him. This race is a lot of fun and you won't find a much better swim anywhere. Bike and run are both nice and challenging. Perfect temps up there that time of year.

When we got back from Michigan I started a block of a lot of intensity to get ready for Sandman and Patriot's Olympic. We also did this as we've found it works pretty well to go into a 70.3 specific period after doing a period of a lot of intensity. It tends to make that half ironman pace seem a lot more tolerable. Both races went well. I took 3rd at Patriot's and really enjoyed their new course. Sandman was the next weekend and during the week I knew something good was coming. The engine was hot and I was able to rip off a couple of nasty workouts that week. Sandman was a race I had looked forward to all year after coming 2nd last year...not to mention it's our only triathlon in Virginia Beach. The ocean was pretty rough and I knew it was going to be a challenging day when I first get in to warm up and get annihilated by a huge wave. The swim actually went pretty well as I took a wide path outside the buoys as it tends to calm down out there a bit. I steadily made my way back to shore as I approached the last couple of buoys and I was surprised to come out right behind the leader. A quick transition and I had the motorcycle with me from the start of the bike. This is the first time I have been in this position and it was a blast. I can't wait to hopefully experience this again in 2010. I rode very well...probably my best power file to date and came off the bike with a couple minute cushion. I ran hard until the turn around and then put it on cruise control a bit as I wanted to enjoy it. It was great seeing my friend and training partner Joel right there in the mix too as he was close behind.

Clearwater was the last multisport event of the year and I was looking forward to getting down there and improving upon my race from the previous year. Rachel and I had a lot of fun traveling with Joel and Stephanie and we were ready to roll come race morning. Janda was there to watch us and his other small army of athletes so that was a bit of extra motivation. I won't go into detail much here as I think I already posted a bit of a race report , but after dragging a group of 10+ athletes around for over half the bike I was pretty worn out by the time I got to the run. I was disappointed in my run, but they can't all go to plan and a PR is a PR (although on that course it's tough for many to claim it as so).

So that's about it...the 2009 multisport year in a nutshell. I took a lot of positives away from the year...I really do love to train and race, I was able to stay healthy pretty much the entire season, I improved in all 3 disciplines, I learned a ton, and met a lot of good people. I have a lot to work on this off season, but cannot wait for racing to start up again as I am confident this year will be another good one.

God continues to bless us a ton and has is hands on everything we do. I know that's a tough concept for some to grasp, but being that it's a start to a new year and you find yourself unhappy or searching for contentment...I challenge you to seek out this relationship.

Thanks for reading...the couple who do...haha.

The Holiday Season

2010-01-01T07:48:00.009+13:00

Here are some pictures from Christmas. The first one is of my entire family- my five brothers and sisters, parents, and the significant others. The 2nd one is 2 of my brothers, my father, and I at our local hockey rink. It's amazing how quick it comes back...I guess that's what happens when you start something at 5 like we all did and my youngest brother is following suit. Finally, the 3rd picture is of Rach and I. Really, I just wanted to show of my beautiful wife:) You can go here to see more.

We had a lot of fun hanging out with family and friends while we were home. We ate a ton of good food as all my family seems to have the good cooking gene. We opened way too many gifts as my folks continue to be the most generous people alive. Last, but certainly not least, my sister Jen and her husband Matt surprised us all Christmas morning with the news that she is pregnant! It was a pretty special moment and we're all very excited. She's due 2 days before my brother's wedding so that ought to be interesting.

With all the partying we did back home in Michigan we are just laying pretty low this New Year's Eve. We are looking to make 2010 the best year yet. In the next day or two I'm going to do a little recap of the 2009 triathlon season so stay tuned.

Be safe tonight!

Lots going on

2009-12-17T06:31:00.029+13:00

The human body definitely surprises you at times. I thought for sure after I took 2 weeks of doing completely nothing that it would take me all of December if not well into January before I started to feel back to normal. Every year after I've taken some down time after my season, the fitness has come back quicker. I feel that taking about 2 weeks off was perfect. I was refreshed mentally and I think that is enough time to shed any fatigue that has been carried after a long season...as well as help any little nagging injury you may have had. I'm not saying I would be able to handle a 4 hour progressive ride or 5 miles worth of intervals at the track right now...but I'm happy with how things are looking heading into 2010 and I'm ready to start hitting it and making some improvements come January. I have some big goals for the year and I think I'm very capable of reaching them if I put in the proper work.

On the swim front I have gotten some help from Juliet Adams. We did some under water video taping and figured out a couple of key things to work on so that I can drop my swim times even more. I've also been working with Steve Harrison a bit and he really knows his stuff. He's looking to hopefully start up a master's program here soon. More on that hopefully soon. The good thing is both of them basically told me the same thing as far as what I need to do to improve. It's a difficult thing to do...change something when you have already had some success doing it your way. The key I think is making small adjustments over time. I think I could probably keep improving a bit if I kept on the way I was, but at some point I need to start swimming with the proper technique. It will be easier down the road and if I ever want to get to the point where I can swim sub 26 for the 70.3 distance this is the only way. Steve made a very interesting comment last week...he said "It's easy to swim bad." Swimming hurts when doing it correctly, but once you adapt the improvements are dramatic.

The cycling has pretty much been the same as the past two seasons. We're just sprinkling in the intensity right now to prep for the real work to begin in January. Lots of VO2 max, threshold, and big gear work. The big gear session I did this week was tough, but man does it do wonders for gaining power. I can't wait to take my cycling to another new level this year. I made some big improvement last year, but don't see why I can't make another jump.

Running is going to be a bit different this winter. I'm going to be doing some more intensity, but also keeping my volume quite high. I'm going to utilize some good group sessions to get the best out of myself. This has already begun as this week I met up with Todd Bibb, a great runner and soon to be great multi-sport athlete. Usually Dai Roberts does this run too and I'm trying to convince Joel to join us eventually too. We did the 10 mile loop this week in under 1:04. For me, that's quite fast for this time of year. I think utilizing group training can really help one improve. The key is finding people to train with who aren't trying to "race" you every time out. Yes, you want to push each other...but it's important to have respect for everyone's agenda as it tends to always be slightly different.

The resistance training is starting to get better. I feel stronger every week and can now actually do a respectable amount of pull-ups. It is sometimes tough getting in all these RT sessions, but it's worth it. This work prevents a lot of injuries and if you get injured later in the season it can really set you back.

I'm very excited for my friend Brian, who has just committed to working with Janda for the 2010 season. I know he is going to be killing it this year. It will be fun this spring since him, Joel and I will all be on a similar timeline as we're doing Eagleman and he's doing Mooseman.

I've been listening to some podcasts from the Canadian Athletics Coaching Centre while doing some of my trainer sessions. If you get a chance...check them out here . Many of them are good, but the two best so far have been the Jack Daniels one and then Tim Noakes. Jack Daniels has been around forever and has worked with a ton of elite runners. He hits on a lot of good points. One key thing I took away from his talk was how an athlete needs to be in a place that they are motivated and love training. For example, if an athlete is at altitude, has a great sports science environment, good medical support, a group to train with, but is unhappy for whatever reason (maybe no family or friends around, not comfortable financially or otherwise) they will not flourish. Athletes also need to enjoy the training they are doing as this goes a long way for longevity in the sport. Noakes' central governor theory is very interesting. I think a lot of it makes sense and is the missing piece to the puzzle for a lot of athletes who already know how to put in the work. These podcasts are a must listen for any endurance athlete or coach.

Our Cycling workshop has been going really well. The people in the class are working hard and motivated to improve. This past week we tested them all. It's going to be fun seeing how much everyone improves.

Rachel and I leave for Michigan on Wednesday. It's been too long since we've been home. I can't wait to hang out with my family. We always have a great time while we're home. I'm most excited to see my little brother open gifts Christmas morning.
Kona viewing this afternoon...4:30 on NBC...don't miss it!

An Amazing Wife

2009-12-10T05:47:00.008+13:00

Today's blog entry is devoted to my wife Rachel. For those that know us closely, you know what Rachel has gone through the last 4 years in order for her to get her bachelor's degree. When I married Rachel I knew there was something very special inside of her. She has worked so hard, working 40+ hours a week and attending school full time...not to mention taking care of me (probably the most difficult of all of that). I would not have even dreamed of doing this while going to college. I wouldn't have been able to do it. She just went about her business as her upbeat/kind self and rarely complained. A lot can be accomplished when someone really buckles down and believes they can do something. We have been very blessed since we started our lives together and this is another important stepping stone. I'm not sure who is happier that she is done, her or me? It will be very nice being able to do things on weekends now without having to worry about what test or paper (which I wrote my fair share of btw:) is coming up next. Unfortunately, I'm not sure how much longer I'll now be able to put off the whole having children thing. Before now I always had the "Well you need to finish school and then we can think about it." I'm just kidding...for the most part. So congrats babe...you're awesome! I know your Dad is very proud of what you have accomplished.

Back At It

2009-12-05T04:16:00.005+13:00

It has felt good to be back training again, although it's really just getting the body moving again. December will be a gradual build up, prepping the body for the real work to begin after the first of the year. I am back doing some resistance training again, by the way of suspension ropes. This is one of the best ways out there for triathletes to incorporate sport specific movements into their resistance/core training. The best thing about these ropes is that you can do the workout anywhere. Every exercise forces you to use your core in one way or another and you are always working those little stabilizer muscles that often times get neglected when doing traditional weight training.

I have another sponsor to add after meeting with Erica from Essential Wellness. This is something I'm very excited about and know it is going to help me raise my triathlon game to a higher level. Erica focuses mainly on manual therapy, but they also have a nutritionist, chiropractor, yoga/psychologist, and more. I will be keeping a journal of how these different sessions are helping me get the most out of my body and mind as the 2010 season progresses. There will be a link to the journal up soon on their website. This is definitely going to be a weapon I have that most age groupers do not!

Joel and I's winter cycling workshop is starting this Wednesday. It's going to be a lot of fun helping these people reach their goals. Unfortunately, we have sold out the first session...but there is room in the 2nd one so if you're in the Hampton Roads area and are interested shoot me an email. Don't get left behind, as the people attending this workshop are going to be flying by the competition in 2010!

I'm also excited to get some really hands on swim coaching next week. I've heard a lot of good things about Juliet Adams and her swim instruction. We're going to be doing some underwater video taping next week and hopefully correcting a few flaws with my swim stroke. Now is the time to do these sort of things so shoot her an email if you're looking to improve your swim: strokefocus@gmail.com

It's hard to believe it's already December. Before long Rachel and I will be home to Michigan for Christmas. I can't wait to get out and x-country ski. I'm excited to see my whole family, but especially my little brother and sister. I like it out here in VA Beach, but I hate not seeing them grow up. No worries though as we are going to see them quite a bit in the next year.

I'm picking up my first 2010 bike build from Final Kick tommorrow. It's always nice seeing the new features and paint schemes of the Cervelo's up close. They are having quite the holiday sales right now so stop by and see them!

Running with the Legends and the Limiting Factor

2009-11-30T11:13:00.005+13:00

I have always been very interested in what great athletes from all sports have done in the past. I think a lot can be learned from these athletes. I have been reading "Running with the Legends," by Michael Sandrock and man it's a good one (thanks for the recommendation Janda). It basically tells the condensed life story of 21 of the greatest runners of all time. It is all very interesting, but what I like reading about most is the different training methods these phenoms used. So far, the two who have stuck out the most are Emil Zatopek and Lasse Viren. I have known of these two for a while now, but this book gives some great insight into what kind of people these 2 were and how they trained. I wonder where we'd be today if it weren't for Zatopek. The guy basically started 2 key training principles that are vital to endurance athletes, interval training and tapering. One session that he did often was 20x200, 40x400, and then another 20x200...all with 200 meter jog recoveries. That's kind of taking it to the exreme, but it worked for him and allowed him to be the only athlete ever to win the 5k, 10k, and marathon at the same Olympics (1952). Viren was pretty impressive himself, winning the 5k/10k double in back to back Olympics. He had a special ability to peak for the Olympics. He would often times get beat in races all over the world, but come that Olympic year he was in top form. It talked in the book about Viren doing upwards of 200 miles a week for weeks on end during his base phase. That's incredible. I don't want to give too much about the book away, but this is a must read for any runner/multi-sport athlete.

Changing direction a bit, in running and multi-sport there is so much knowledge out there today about training and racing. Often times I think this can be very overwhelming. I think one of the best things an athlete can do is create or have someone help you create a sound training program and then just STICK with it. I know a lot of people who will change a program a few times a year because they read something somewhere and doubt what they are doing so they change things up. Now, I'm all for spicing things up a bit in training to keep things interesting, but there are key training principles that need to stay constant in one's program. Here is an article written by Janda Ricci-Munn that covers some of these very important concepts. I think this is an excellent article...especially as people are starting to plan for 2010. Enjoy: http://landiceblog.com/?p=105#more-105.

Thanksgiving

2009-11-28T03:19:00.006+13:00

Yesterday, Rachel and I joined her sister Katie and husband Chuck to help at a nursing home in Norfolk. I really wasn't sure what to expect, but it turned out to be a great experience and we were able to help some people have a very nice Thanksgiving meal. It was quite eye opening and really hit home how fortunate we are and how for granted we take our health. One particular man, probably in his 70s or so, did not have either of his legs and he was up on crutches thanking people and in good spirits...pretty inspiring. Another woman, just a tiny one, asked that people call her Mother something or another and she was playing the piano while some of the others living there sang. Kind of reminded me of the scene on Wedding Singer where the grandma sings a rap song. It was entertaining and they were having fun:) All in all, we walked away giving extra thanks on the day.

Afterwards, we came back to our place and had a dinner of our own. We actually picked up a dinner from Harris Teeter that was pre made and all we had to do was heat everything up. Yes, our mothers and grandmothers would probably be ashamed...but it's tough cooking a big meal for 4 people. It ended up working out great and the food was delicious. A little tradition the girls had while growing up and I know my family did this a few different years too, was to go around the table and each person has to say what they are thankful for. I said I was thankful for how healthy we all were and how, for the most part, all of our extended families have been healthy too. After the meal, Chuck and I watched our oh so sorry Lions get their butts handed to them again...a pretty sad game to watch...kind of like a couple of bad college teams. The girls were planning a winter trip back to Michigan to get together with their sisters, mom, grandma and other family members on their dad's side to celebrate 10 years since their father has passed. I often wish I would have met him as he sounds like he was a pretty remarkable man.

So, that's that, another successful Thanksgiving in the books. It's hard being so far from family at times, but days like yesterday make it a lot easier.

Lucky for me, Rachel works today so I won't be coerced into any black Friday shopping craziness.

JRM Sport Specific Training Services

2009-11-22T07:21:00.009+13:00

This is an exciting blog to write about. This has been in the works for a bit now, but now that the '09 season is over it is time to turn this into reality. I have been coached by Janda Ricci-Munn since late summer of 2007. From the time I started working with him until now, I have grown a lot as an athlete and person. Janda has helped me get a lot faster as a triathlete, but he's also taught me a ton about all facets of this sport along the way. It's amazing what you can accomplish when two people (athlete and coach) work hard together. I can say without a doubt that Janda works as hard if not harder than any coach around and he flat out knows his stuff. Any of his athletes/competition would say the same. I would hate to race Janda as tenacious as he is. We've been talking a bit this second half of the season about me possibly joining him and helping him coach some athletes for 2010. I am on board and very excited about what is to come. Janda has a lot in the works as to where this is all going and let me tell you it is going to be BIG. He is not one to sit around and just be content with the success he's had as both an athlete and coach. He wants more and I'm very thankful for an opportunity to help him expand his already excellent coaching services. A new site is being created, but for now check out Janda's current coaching site: www.jandariccimunn.com or blog (link to the right).

If anyone out there is interested in taking their multi-sport game to the next level shoot Janda or myself an email: jrm@jandariccimunn.com or
dmsmith@sbo.hampton.k12.va.us

It amazes me how many coaches out there charge an arm and leg for their coaching services. For what you get, you won't pay less anywhere.

Clearwater Pictures

2009-11-20T11:44:00.006+13:00

Get together at Shepherd's with Janda and crew

ITU Clearwater

Stephanie, Joel, Rachel, and I

2009-11-19T13:46:00.001+13:00

Not sure how this will work out...I am not big into things like facebook, twitter, my space...heck I don't even have text messaging, but I've been told I should try the blog thing out so here it goes. I'll probably have all of 3 people follow this...haha...who knows.

I am going to cover mostly triathlon related stuff on this blog, but at times I'll dive into other areas of my life.

Clearwater was my last race of the 2009 season. I was a bit disappointed with how things turned out, but it was still a PR for the distance and for about 3.5 hours I was spot on to finish as fast as I thought I could go. Bottom line...I have to get my run better and as a result I will be working on that a ton this winter. I am taking a couple of weeks off to heal the body/mind from a long season. December will be an easy transition month and then it will be back at it hard after the new year. I will try to post at least weekly about what's going on.

Here is a link to a little interview done last winter by my friend Joel Myers that tells you a bit more about me: http://www.finalkick.com/index.php?option=com_content&view=article&id=69:final-kick-studio-meet-smitty&catid=38:interviews&Itemid=68