August 2014
In This Issue
Upcoming Races

August 31
5150 HyVee

September 21
IM 70.3 Princeton

October 5
IM 70.3 Silverman

October 26
IM 70.3 Miami

Stay Connected

Another month has flown by! The school buses are back on the roads and championship season is here. Congratulations to everyone who competed in the USAT Age Group Nationals. I had a few friends racing and it looked like a very competitive event.  


Things on my front have been pretty smooth. I raced twice in July-  Boulder Peak 5150 and Kansas 5150. I placed 3rd and 2nd respectively. Training has been well...hard. I have been on my bike a little more than I am used to. This past weekend I did my first 100 mile ride in the mountains in the company of Ironman star, Rachel Joyce, who kept me working hard. As much as I hesitate to say this, I really enjoyed it!  


I will compete in HyVee World Championships on Aug 31 and then I will shift my focus to 70.3 distance for the rest of the season. I will finish the year with the inaugural Princeton 70.3, Las Vegas 70.3, Miami 70.3 and then maybe an end of the year destination bonus race. Mexico looks nice :-)  


My social life has been pretty entertaining. I bought a Weber grill and we have been grilling 6 nights of the week. I have been having quite a few dinner parties (party means inviting one other couple over) which is nice because it forces me to clean the house.  


I hope everyone is enjoying the sunshine and doing what you love! Hope to see some of you in Des Moines! 


2014 Race Schedule & Results
1stMarch 30
5150 New Orleans
3rdApril 13
Ironman 70.3 Florida
5thMay 18
Rev3 Knoxvile
1stJune 8
5150 Mont Tremblant
1stJune 22
Ironman 70.3 Syracuse
 3rdJuly 13
5150 Boulder Peak
 2ndJuly 20
5150 Kansas City
 August 31
5150 HyVee
 September 21
Ironman 70.3 Princeton
 October 5
Ironman 70.3 Silverman
 October 26
Ironman 70.3 Miami

Two young fans of the sport at 5150 Kansas!

Party time with Normatec, Time Magazine, and Bon Appetite!

Loving the Altra zero drop tri shoe, 3-Sum 1.5.

Lauren's Kitchen


Grilled Pizzas    


This is not really a recipe per say but rather an idea. As I mentioned above I have been grilling a lot and grilled pizzas have become a staple!

  • Buy a raw dough ball from Whole Foods or Trader Joes (or if you are really ambitious, you could make your own dough)
  • Roll the dough out pretty thin to make 8 inch crusts.
  • Heat grill to 500F and lay the crusts down on the grates directly for about 4 minutes on one side and then 2 minutes on the other side.
  • ake the crusts off the grill and put sauce, cheese, and toppings on the side that was grilled less time.
  • Place back on the grill until the cheese is melted

My favorite is pesto sauce with smoked mozzarella, chicken, sun dried tomatoes, and arugula.


From the Blog of
July 22, 2014

The past two weekends I competed in two events- the Boulder Peak 5150 (3rd) and the Kansas 5150 (2nd). The Boulder Peak race was only 3 miles away from my house and I felt very prepared for it. I was coming off one of my best races in Syracuse and training was going well. Unfortunately, [Read more...]

For more archived blog entries, go to  

Featured Workout


Long tempo run


Here is a workout that I do quite often as a long run:

  • 2 mile warm up
  • Repeat the following 3x:
    • 1.5 mile at +15"-20" of half marathon pace
    • 0.5 mile at 10km pace
    • 3 minutes at aerobic pace (for me that is about +1min half marathon pace)
  • 2 mile warm down


For example:


My 13.1 goal pace is about 6:10. I do the 1.5 mile/HM pace at 6:25-6:30 and the 0.5 mile/10k pace at about 5:40. Then I come back to 7:10 for my aerobic pace.  


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