June 2014
In This Issue
Upcoming Races
June 8
5150 Mont Tremblant

June 22
IM 70.3 Syracuse

July 13
5150 Boulder Peak

July 20
5150 Kansas City
Stay Connected

Summer is here! I recently just made my first home purchase in Boulder, CO. Without a doubt, it has been a great "coming of age" experience. It is an awesome feeling to have my own place but there are many responsibilities that go along with it. Some examples include: HOA fees, mortgage payment, paying taxes, insurance, utilities, and being a handyman when something breaks (no landlord anymore).  


When I moved to Boulder I only came with one carload of stuff. Therefore, I moved into an empty house. It is a bit overwhelming when you realize exactly how much stuff you really need. I mean, salt and pepper shakers are a necessity, right?  


It reminds me a bit of training, my everyday job. You learn bits and pieces and master certain skills over time. These tools ultimately build up and one day I hope to have mastered most skills and have the complete toolbox for triathlon. It is the same with the house. I will keep getting things one item at a time and eventually I will have a furnished home with everything I need.  


Patience is something required for every aspect of life and work. I have been in my place one month now...I guess it is time to get a couch :/


2014 Race Schedule & Results
1stMarch 30
5150 New Orleans
3rdApril 13
Ironman 70.3 Florida
5thMay 18
Rev3 Knoxvile
 June 8
5150 Mont Tremblant
 June 22
Ironman 70.3 Syracuse
 July 13
5150 Boulder Peak
 July 20
5150 Kansas City
 August 10
Ironman 70.3 Steelhead
 August 31
5150 HyVee
 September 7
Ironman 70.3 Muskoka
 September 21
5150 Galveston
 October 5
Ironman 70.3 Silverman
 October 26
Ironman 70.3 Miami
Rev3 - 2nd place (final) 

Race Recaps


The season started off great with a win in the New Orleans 5150. Everything seems easy and positive when you are winning or achieving high results. After New  Orleans I was faced with a few obstacles that I would have rather not had thrown in the mix. Leading into New Orleans I had a foot issue that I overlooked and it progressively got worse over time.   



Leading into my second race of the season, Florida 70.3, I was just hoping to make it through the run and then sort my foot out. The race played out as I expected: solid swim/bike and a slow moving run. My foot actually wasn't the issue though; I become very disoriented and dizzy about three miles into the run. After the race I figured the dizziness was due to heat and not enough calories. When I was back to Boulder I had a few dizzy episodes in longer/harder training sessions. Looking back, I should have realized these were the same symptoms I had in Florida.  


My third race of the season in Knoxville wasn't much better. Once again I had a solid swim/bike but the same disorientation on the run and this time worse. It was not hot in Knoxville and I made sure to take in enough calories. I am still trying to sort out what the problem is. Thankfully, I have a supportive team around me to help. I have been fortunate enough to not have anything like this happen to me nor have I ever been injured. The trials and tribulations of the year have tested me mentally. If you look at any great athlete they have all been through hard times. In life we all go through very difficult times and the way we handle them makes us who we are. I am optimistic and am viewing this as a puzzle that I have to piece together one step at a time. In the end, it will all work out. It always does.  


Featured Workout

What to do the day before a race  




I usually like to take the day off 2 days out from the race. So if I am racing on a Sunday then I usually take Friday completely off and I try to get in a bit of all three sports on Saturday, the day prior to the race. It is important not to go too hard on the short efforts leading into the race so that the body does not create any lactic acid that would ultimately still be there come race morning.


Here is my typical routine the day before a race:


Wake up naturally (with no alarm) and get in a 20-minute run before breakfast. During this run I do 10 minutes of jogging and then 4x2min +20seconds of my goal race pace. So if I want to run 5:45miles in the race I will run about 6:05s the day before for the short intervals. 


Breakfast - of normal things I eat everyday- oatmeal, yogurt, fruit, coffee 


Ride 1 hour and include a few 3-4minute efforts a little slower than goal race pace/watts. I usually do about 5 of these. I have found that I feel better on race day if I get a decent ride in the day before. 


Swim just a little bit to get loose. I like to usually swim on the course so I can pick out sighting structures (such as a tree or a building) so that the buoys are easier to spot.  


Modify this to establish your own pre-race workout routine. This will allow you to focus better on the race, rather than scrambling to figure out what to do in the days leading up to it.


Lauren's Kitchen


Beet Hummus  



  • 3 medium sized beets
  • 1 can of garbanzo beans drained 
  • 1/4 cup of tahini
  • 1 garlic clove
  • The juice from 1 lemon
  • 1/2 teaspoon of salt
  • pinch of black pepper
Halve the beets then quarter cut them. Roast in the oven (no oil necessary) at 400F for about 45 minutes or until tender. Refrigerate overnight.

Combine the rest of the ingredients into a food processor or Vitamix. Slowly process for 2-3 minutes until you reach the desired texture.

Refrigerate. ENJOY!
5150 New Orleans

At the 110% Play Harder booth

 With Julie Dibens, Greg Bennett, Laura Bennett, Matt Lieto, me, Rebekah Keat, and Tom Kattus
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