Tuesday, August 28, 2012

Inspirational Read: Carrying the Fallen at Ironman Mont Tremblant



All of this can best be summed up with the following quote:

“If our lives can end so suddenly and so arbitrarily, then we need to take our chances when we can. You cannot wait for the perfect day to arrive because it might not.”

When I finished Ironman Mont Tremblant, I found out that the CEO of WTC (governing body of Ironman races), Andrew Messick did the race and beat me. Prior to the race, there was no mention of him being in it and I figured he decided to do the race "stealth" to and not draw attention to it. I thought the primary reason was to stay in touch with the the experience the athletes have during a race to ensure it is an awesome Ironman-branded experience. A few days later, more light was shed on the reasoning for Andrew competing at Mont Tremblant.If you get a moment, I would definitely recommend reading the article as a reminder that every day is a blessing.

Carrying the Fallen via Slowtwitch

Wednesday, August 22, 2012

Diet Log: 22 Aug 2012

Breakfast
Apple Pie Larabar
Labrada Lean Protein Shake
Daily Supplement Stack
Bulletproof Coffee

Lunch
Barbacoa Bowl at Chipotle w/ brown rice, veggies, pico de gallo, lettuce

Snack
Capragreens Shake
Okri Coconut Almond Bar

Dinner
Grass-fed flank steak, steamed broccoli, sauteed spinach in kerry gold butter


Dessert
pieces of dark chocolate w/ cherries



Saturday, August 18, 2012

Ironman Mont Tremblant 2012 Tracking


Less than 24 hours until the start canon for Ironman Mont Tremblant. For those who want to follow virtually, there's a couple of ways:

1) My Athlete Live
I don't have the luxury of carrying around my cell phone like Ironman Arizona because I don't get service in Canada so I signed up for athlete gps tracking via My Athlete Live. I basically wear a little device clipped to my race belt that transmits my GPS coordinates to a website. The primary reason for getting this service was for the family here in Mont Tremblant so they know my whereabouts and can pop out to look for me when I'm close by. The tracking will start when I put the race belt on when I start the bike, around 8:30am or so. You can follow me real-time via this link: http://track.myathletelive.com/VEmap.aspx?name=253810

2) Ironman Live
Ironman will also be providing some updates/splits as I make my way through the race. If you go to Ironman.com there will be a link in the upper right hand corner called "Live Race Coverage" Click on that and choose Ironman Mont Tremblant. You can then look me up via my bib number (#245). I also believe they will be live streaming the race and showing video of people as they cross the finish line.

Speaking of the race, the beauty of doing an Ironman on a ski resort is hills. Lots and lots of hills, including two loops of this below on the bike (pic below is just one loop, 56 miles). That last climb is 12% grade climb over 10K :)





Diet Log: 17 August 2012

Breakfast
3 hard boiled eggs
Sweet Potato
Sausage Links
Banana

Lunch
7oz steak + french fries
Larabar
1/2 coconut bar
















Dinner
Beef Cubes and chicken breast from athlete dinner
Salad
Sweet Potato
Coconut Bar

Thursday, August 16, 2012

Diet Log: 16 August 2012

Breakfast
Kale+ spinach egg omelet with tumeric/black pepper
Steamed broccoli
Sweet Potato
Daily Supplement stack

Lunch
Shrimp and steak bowl at Baja Fresh with no beans, no cheese

Snack
Meatballs
Chicken breast
Steamed vegetables
(All at Sbarro at service center)

Snack
Almond honey crisp snack
Coconut bar

Dinner
Five guys burger w/o bun
Cajun fires

Dessert
Dark chocolate with salted almonds

Tuesday, August 14, 2012

Diet Log: 13 August 2012

Breakfast
Spinach Kale Egg Omelot with tumeric/black pepper
Steamed Broccoli
Sweet Potato
Bulletproof Coffee
Daily Supplement Stack

Lunch
Sweet Potato
Salad Works Salad

Dinner
Indian Food




Monday, August 13, 2012

Diet Log: 12 August 2012

Pre-Race
20 oz water
Two baby food cannisters of Sweet Potato

One Hour Prior to Race
20 oz of water + 2 scoops EFS, 3 tbspn dextrose, creatine, citrulline malate, BCAA
Beta Alanine, Quercetin, Elk Antler Velvet, Cordygen, CoQ10, Idebenone

During Race
One cup of water between swim/bike

Post Race
1 Banana
1 cup of cherries
Gatorade Water

Post Race BBQ
Italian Sausage
Potato Salad
Potato Chips
2 Angry Orchard Beers

Lunch
Grass fed burger patties
Potato Salad

Sweet Potato
 


Daily Supplement Stack
Fruit Gummies


Dinner
Whole Foods Platter:
Thai Crawfish Italian Rissotto
Some kind of indian chicken thigh
Garlic Herb Chicken Wings



Friday, August 10, 2012

Diet Log: 10 August 2012

Breakfast
Spinach Kale Egg Omelot + tumeric/black pepper
Steamed Broccoli
Sweet Potato
Bulletproof Coffee
Daily Supplement Stack

Lunch
Chipotle Barbacoa Bowl with brown rice, peppers, pico de gallo and romaine lettuce

Pre-Swim
EFS + creatine, BCAAs, citrulline malate, dextrose

Post-Swim
Bulletproof Milk Shake

Dinner
Grass fed burger patties
Sweet Potato

Diet Log: 9 August 2012

Breakfast
Spinach+Kale Egg Omelot w/ Tumeric and black pepper
Steamed broccoli
Bulletproof Coffee
Daily Supplement Stack

Lunch
Leftover Carne Asada with Wild Rice, Avacado, and Campari tomato
Sweet Potato

Snack
Fresh Cherries

Dinner
MFS (baby spinach, campari tomatoes, grass fed burger, avacado, hard boiled egg, ketchup)

Dessert
Scoop's Ice Cream (Almond Nut Joy with wet walnuts)

Thursday, August 9, 2012

Diet Log: 8 August 2012

Breakfast
Egg spinach/kale omelot w/ tumeric and black pepper
Steamed Broccoli
Bulletproof Coffee
Daily Supplement Stack

Lunch
Leftover Carne Asada w/ Wild Rice
Sweet Potato


Snack
Honey Stinger Protein Bar

CapraGreens + Vitamin C
Fresh Cherries

Dinner
Monster F'n Salad (Baby Spinach, grass fed burger patties, Campari Tomatoes, Bacon, Hard boiled egg, cucumbers, avacado, ketchup)


Dessert
Dark Chocolate w/ sea salted almonds

Tuesday, August 7, 2012

Diet Log: 7 August 2012

Breakfast
Kale Egg Omelot + tumeric/black pepper
Steamed Broccoli
Sweet Potato
Avacado

Snack
Apple Pie Larabar

Lunch
Boston Market Half Chicken Platter: Half rotisserie chicken, creamed spinach, candied sweet potatoes

Snack
Nuun All Day + BCAAs (more of an appetite suppressant than snack)

Dinner
Carne Asada with grass fed flank steak, wild rice, campari tomatoes and avacado

Dessert
Cherry Dark Chocolate and some coconut ice cream

Tuesday Tunes





Avicii ft Eric Turner - Dancing in my Head
Aaliyah ft Drake - Enough Said
Mac Miller & Pharrell - Glow
David Guetta ft Sia - She Wolf
Of Monster and Men - Little Talks (The Knocks remix)
Calvin Harris ft Example - We'll be Coming Back
Chiddy Bang - Paper and Plastic
Ellie Goulding - Hanging on

If you have an iPhone or Android, you can listen via the 8tracks app on the go as well as other mixes.
Q on 8tracks

Monday, August 6, 2012

Diet Log: 6 August 2012

Breakfast
Kale Egg Omelot + tumeric & black pepper
Steamed Broccoli
Avacado
Sweet Potato

Lunch
Mixed Greens Salad from Saladworks

Snack
Nut-trition Nuts
Leftover Fruit gummies

Dinner
Chipotle Barbacoa Bowl w/ brown rice, peppers, pico de gallo, romaine lettuce

Sunday, August 5, 2012

Diet Log: 5 August 2012

Brunch
Kale Egg Omelot with Turkey Sausage and tumeric/black pepper
Fresh Strawberries/Blueberries
Sweet Potato
Daily Supplement Stack
Bulletproof Coffee

Snack Platter at 1st Bday Party
Cider Beer
Plate with Deviled Egg, BBQ Potato Chips, slices of salami, potato salad

Dinner
Wegman's Platter: Kanasa City Rice, Indian Lamb Meatballs, Beef Pepper Stir Fry, Boneless Honey Ribs


CapreGreens Shake + whey protein

Dessert
Dark Chocolate w/ sea salt almonds




Diet Log: 4 August 2012

Pre-Long Run
2 Scoops Generation UCAN
2 Beta alanine caps, 5 MAP caps, 500 mg Quercetin, 60mg CoQ10, Idebenone cap, 2 cordygen ultra caps, 1 elk antler velvet cap

Breakfast
Egg Kale Omelot w/ Turkey Sausage and tumeric/black pepper
Sweet Potatoes
Steamed Broccoli/Green Beans
Bulletproof Coffee
Daily Supplement Stack

At the Movies
Panda Raspberry Licorice
Mango Mint Hard Candy

Pre-Long Run #2
1 scoop Generation UCAN + 1 scoop EFS

Dinner
Two grassfed burgers with tapioca buns
Sweet Potatoes
CapraGreens Shake

Dessert
Dark Chocolate w/ Sea Salted Almonds

Friday, August 3, 2012

Diet Log: 3 August 2012

Pre-Workout
Standard EFS with chia seeds, dextrose, creatine, citrulline malate
Beta Alanine
Cordygen
Quercetin

Post Workout
Chocolate Milk

Breakfast
Kale Egg Omelot w/ tumeric+black pepper
Steamed Broccoli
Avacado
Bulletproof Coffee
Daily Supplement Stack

Lunch
Almond crusted chicken tenders
Sweet Potato
Fresh Cherries

Snack
Fresh Blueberries/Strawberries

Dinner
Rotisserie Chicken
Steamed Broccoli and Green Beans

Dessert
Dark Chocolate w/ Dried Cherries

Thursday, August 2, 2012

Diet Log: 2 August 2012

Pre-Workout
EFS with BCAAs, creatine, dextrose, chia seeds, citrulline malate
Cordygen, Quercetin, Beta Alanine

Chocolate Milk

Breakfast
Kale Egg Omelot + tumeric/black pepper
Steamed Broccoli

Lunch
KFC Chicken
Sweet Potato

Snack
Fresh Cherries/blueberries/strawberries

Dinner
Spinach Hamburger Salad (grassfed burger patties), tomatoes, avacado
Almond crusted chicken tenders

Dessert
Large Almond Coconut Joy Sundae from Scoops

Wednesday, August 1, 2012

Diet Log: 1 August 2012

Pre-Workout
EFS mix (EFS, chia seeds, dextrose, creatine, citrulline malate, BA, quercetin)

Breakfast
Kale Egg Omelot + tumeric/black pepper
Steamed Broccoli
Avacado
Bulletproof Coffee
Daily Supplement stack

Lunch
Rotiesserie Chicken
Homemade Meatballs
Sweet Potato

Snack
Capragreens shake w/ MCT Oil and Vitamin C
Garlic extract, Acetyl L-Carnitine, ALA

Snack
Fresh Cherries
Fresh Green Beans

Dinner
Hamburger Salad
















Dessert
Dark Chocolate w/ sea salted almonds

Night Time Supplement Stack

Tuesday, July 31, 2012

Diet Log: 31 July 2012

Breakfast
3 Egg spinach omelot + tumeric and black pepper
Bulletproof Coffee
Daily supplement Stack

Snack
EFS + chia seeds, workout supplements

Lunch
Roast beef, homemade meatballs, 2 sweet potatoes, leftover Herr's BBQ Potato Chips

Snack
CapraGreen Shake with MCT Oil, Vitamin C and ECCG/Aceytl L-Carnitine/ALA
Apple Pie LaraBar
Dried Mango

Dinner
Rotisserie Chicken
Leftover BBQ Wings
Steamed Broccoli/Green Beans

Saturday, July 28, 2012

Diet Log: 28 July 2012

PreWorkout
2 scoops Generation UCAN, citrulline malate, 3 tbspn dextrose, creatine

Banana
EFS + BCAA
Recoverease

Lunch
Bulletproof Milkshake

Snack
5 homemade meatballs

Dinner
Petite Sirloin
Spinach sauteed in coconut oil
Sweet Potato
Avacado

Dessert
Honey Stinger Mint Dark Choco Protein bar

Friday, July 27, 2012

Diet Log: 27 July 2012

Breakfast
Spinach Egg Omelot + tumeric and black pepper
Bulletproof Coffee
Daily Supplement Stack

Lunch
Chipotle Barbacoa bowl (meat, brown rice, peppers, pico de gallo, and romaine lettuce)

Dinner
Steak
Spinach sauteed in coconut oil
Sweet Potato

















Dessert
Coconut vanilla ice cream

Wednesday, July 25, 2012

Diet Log: 25 July 2012

Breakfast
Spinach Egg Omelot + Tumeric and Black Pepper
Steamed Broccoli
Daily Supplement Stack
Bulletproof Coffee

Lunch/Snack
Beef Stick from US Wellness

Snack
Dried Mango
Apple Pie Larabar

Snack #2 (before dinner)
Chips+Salsa/Guacamole

Dinner
Pickled Cucumbers
Spinach Avacado Salad + Ginger Dressing

Tempora Vegetables
Tons of Sushi

Diet Log: 24 July 2012

Breakfast
Spinach Egg Omeleot + Tumeric & black pepper
Steamed Broccoli
Bulletproof Coffee
Daily Supplement Stack

Lunch
Chipotle Bowl (Barbacoa, brown rice, veggies, lettuce, pico de gallo)
Whole Milk + Whey Protein + CapraGreens

Snack
Dried Mango

Dinner
Ribs
Leftover tequila lime beef
Steamed Broccoli

Dessert
Leftover Almond Ice Cream

Upgrade That Old Garmin GPS Watch with a $50 Rebate


The summer clean-up continues. Last week I posted about how you can upgrade your old Apple Nano to the latest one for free. Although not quite as good of a deal, Garmin is doing a $50 rebate if you purchase a new Garmin GPS watch and send in your old one. The Garmin Forerunner watches available for this promotion are the 210, 310XT, 610, 910XT. The old Garmins you can send back for the $50 rebate are: 110, 201, 205, 210, 301, 305, 310XT, 405, 405CX, 410, 610, 910XT (though I can't see anyone sending back their 610 or 910XT since they are fairly newer devices).

If you have an old Garmin you can send in, I'd say the best value watch to upgrade to is the 310XT. This watch is Garmin's "multi-sport" model (geared at triathletes) and the first watch Garmin advertised as fully water-proof, meaning you can swim with it and not worry about the watch borking. I had this watch for two years until I recently upgraded to the 910XT. Truthfully, the 910XT is not that much of an upgrade over the 310XT outside of cosmetic changes and adding swimming metrics (which I don't really use). The 310XT is also fully Ant+ wireless so it is compatible with all the Ant+ accessories (footpod, heart rate strap, bike sensor, etc) and can wirelessly upload your training data to your computer. For the price (esp. with this promotion), the 310XT is definitely my recommendation on the way to go. After discounts and rebate, the 310XT can be had for $162.46 brand new! Here's how:

1) Buy the watch through Tri-Village which gives you a 15% discount on purchases over $200. Link to Garmin 310XT. After applying the coupon code, the price should drop down to $212.46 with the discount.



2) Wait for watch to arrive

3) When watch arrives, fill out the rebate form below:
Download Rebate Form Here

4) $50 check arrives!

Garmin did this promo last year and I traded in an old 305 to upgrade my wife's watch to a brand new Forerunner 610. The rebate process was painless and the check arrived if anyone is skechy about doing mail in rebates (just be sure to make photocopies of everything before you mail).

For those looking for more info on the 310XT, here's a pretty detailed review if you have any questions.

Monday, July 23, 2012

Diet Log: 23 July 2012

Breakfast
Kale Omelot with tumeric/black pepper
Steamed Brocolli and green beans
Bulletproof Coffee
Daily Supplement Stack

Lunch
Homemade Meatballs
Almond crusted chicken thigh strips
CapraGreens + Whole Milk

Snack
Dried Mango
Fresh Strawberries

Dinner
Dry Rub Ribs
Steamed Broccoli

Dessert
Almond Ice Cream with fresh strawberries, walnuts, almonds, unsweetened cocoa powder

Sunday, July 22, 2012

Diet Log: 22 July 2012

Brunch
Bullet proof coffee
Sweet and sour chicken
Tilapia with rice
Sausage
Bacon
Deviled eggs
Broccoli
Scrambled eggs
Desserts (way way too many desserts)

































Daily Supplement Stack

PreWorkout
2 scoops of Generation UCAN + chia seeds, citrulline malate
beta alanine
cordygen
elk antler velvet

Dinner
Leftover tequila lime beef
Half avacado
Banana
CapraGreens + Whey Protein

Friday, July 20, 2012

Diet Log: 20 July 2012

Breakfast
Kale Egg Omelot w/ tumeric and black pepper + campari tomatoes (only 2 eggs since i ran out)
Sweet potato
Bulletproof Coffee
Daily  Supplement Stack

Lunch
Homemade Meatballs
Almond crusted chicken thigh strips
Sweet Potato
Fresh Cherries

Pre-Workout
EFS + creatine, beta alanine, dextrose, chia seeds
Elk Antler Velvet
Cordygen Ultra

Post Workout
Chocolate Milk
Recoverease

Dinner
Tequila Lime Beef Fajita spinach salad
Sweet Potato
Bulletproof Milk Shake

Bulletproof Milk Shake

2 raw eggs (preference are organic cage free eggs)
1/2 stick of grass feed butter
1/2 cup organic whole milk or other preferred liquid such as water, coconut milk, almond milk, etc
2 tablespoons unsweetened cocoa powder
8 ice cubes
1 shot of MCT oil
1 scoop of whey protein (preference is organic whey concentrate)
(Optional) 1 teaspoon of stevia or xylitol for sweetener
Mix eggs, butter and milk in blender until it forms a thick cream. Add cocoa powder, MCT oil, ice cubes and sweetener. Blend again. Add whey protein and blend least amount until protein is mixed in. Enjoy!
*Whey protein should always be added last and blend minimally to not damage from over blending

Diet Log: 19 July 2012

Pre Workout
EFS + creatine, beta alanine, citrulline malate, quercetin, dextrose, chia seeds

Breakfast
Sweet Potato
Kale Omelot + Tumeric & black pepper
Steamed Broccoli
Avacado
Bulletproof Coffee
Daily Supplement Stack + Coconut Milk

Lunch
Homemade Meatballs
Almond Chicken Thigh Strips
Sweet Potato

Snack
Nuun All Day + Chia Seeds
Larabar (Apple Pie)
Fresh Green Beans
Strips of Bacon

Dinner
Tequila Lime Beef Fajitas
Fresh Guacamole + corn chips

Dessert
Almond Ice Cream + crushed almonds, walnuts, fresh strawberries and un-sweetened cocoa powder

Thursday, July 19, 2012

Upgrades: CeeGees Cushys for Aerobar Arm Brackets


Among some of my friends getting into cycling/triathlon, probably the most common question I get is how they can get faster. That one is easy. You need to train and get your engine to go faster. Outside of simply getting more fit, it is possible to "buy" speed on the bike. Along these lines, my number one response on where to put your money is a formal bike fitting at your local bike shop. If you aren't comfortable on your bike and positioned in a way to maximize power transfer, you aren't being as efficient as you can be. Comfort can be extended to other things such as clothing, bike saddle type, and specific to this upgrade, arm bracket cushions.

For triathletes who spend the majority of their time in the aero position with your forearms resting on the aerobar arm brackets, the pads your forearms rest on better be pretty damn comfortable. They should absorb the bumps from the road well and keep your forearms from aching during the longer rides. I remember the days when my long rides would slow down toward the end because I'm constantly shifting my forearms to be comfortable on the arm brackets or even going upright on the bull horns to give my forearms a rest. Both of these scenarios aren't going to help your overall speed.

One of my upgrades this season was getting rid of the crappy stock pads that came with my aerobars and trying out Ceegees Cushys. I heard great things about these pads on the forum sites and decided to buy them and see if the product was worth the praise.

Cost-wise, they generally run about $30 for a pair. Gut-reaction is that it seems pricey for two pieces of foam but considering the comfort factor and spreading the cost out over two seasons (which is how long I expect the cushions to last), the price seems fairly reasonable. On the website, they seem to have every popular brand covered so selection shouldn't be a problem. From my experience, their customer service is pretty responsive so I'm sure if you had something outside of the box, they can make a recommendation on what might work best.

When the Cushys arrived, I noticed that they looked a lot more robust than the stock arm pads I was using. Best way to describe it is that it is a two layer foam. One layer with foam similar to the stock arm pads and another layer of foam that looks like something from a beer koozie.




The Cushy's pad was cut to fit exactly like the old stock pad and installed in seconds. Since then, I've taken them on a few 70+ mile rides across different quality levels of road/asphalt. The pads have also held up fine with no signs of wear yet so they seem pretty well made. I will say that I cannot remember one instance of thinking to myself my forearms were achy or uncomfortable. Actually, I don't even think about it at all which is a good thing, though I'm sure if I had to go back to stock pads, I could immediately feel the difference after being pampered with the Cushys. Overall, I give the Cushy's a thumbs up and recommend upgrading to these pads, especially for longer bike rides.



Diet Log: 18 July 2012

Pre-Workout
EFS + creatine, dextrose, beta alanine, quercetin, citrulline malate, chia seeds

Breakfast
Kale Omelot
Sweet Potato
Avacado
Bulletproof Coffee
Daily Supplement Stack with Coconut Milk

Lunch
Homemade Meatballs
Sweet Potato
Fresh Cherries
Kombucha (Gingerade)

Snack
Fresh Green Beans
Strips of Bacon
Leftover potato chips
Nuun All Day + chia seeds

Dinner
Rotisserie Chicken
Spinach Salad with hard boiled egg, campari tomatoes, broccoli, avacado, bacon

Dessert
Froyo with almonds, walnuts, strawberries, and un-sweetened cocoa powder

Wednesday, July 18, 2012

Diet Log: 17 July 2012

Pre-Workout
EFS drink, creatine, beta alanine, citrulline malate, dextrose, quercetin

Breakfast
Kale Egg Omelot
Steamed Broccoli and Green Beans
Bullet Proof Coffee
Daily Supplement Stack

Lunch/Post Workout
Sweet Potato
Homemade Meatballs
Fresh Cherries

Snack
Fresh Green Beans
Strips of Bacon

Dinner
Rotisserie Chicken
Spinach Salad with campari tomatoes, avacado, hard boiled egg, bacon, walnuts

Dessert
Froyo with walnuts/almonds/strawberries/chocolate syrup


Tuesday, July 17, 2012

Diet Log: 16 July 2012

Breakfast
Sweet potato
Campari tomatoes
Almond crusted chicken thigh strips
Bullet proof coffee
Daily supplement stack

Lunch
Chipotle Barbacoa Bowl w/ brown rice, veggies, lettuce, pico de gallo

Snack
Nuun All Day + Chia Seeds
Apple Pie Larabar

Snack
Nut*trition (almonds/cashews/dried mango/dried blueberries/banana chips)

Dinner
Rotisserie chicken
Steamed broccoli and green beans
Bacon strips

Dessert
Froyo with crushed almonds/walnuts and chocolate syrup (high fructose syrup free)

Get a Free iPod Nano: Apple iPod Nano Recall


First generation iPod Nano

Who remembers when the Apple iPod was in its infancy and there were the "Free iPod" promotions where people would cut and paste some link into their AOL IM profile and if enough people clicked on it or you did a bunch of crazy surveys, you would supposedly get a free iPod? I don't know anyone that actually got their free iPod. If you did, I would be interested to know.

I did have success recently getting a free sixth generation iPod Nano from Apple. Legit.

Sometime last year, Apple announced a recall of the first generation iPod Nano. Apparently there were reports of the battery overheating which could lead to some negative effects. I happened to still have my old Nano stowed away in a shoe box in my home office. It actually stopped working but I kept it because I have an issue where I don't throw away electronics (my wife can attest to this). I came across the recall reading an old post from a technology blog and decided to give it a try. If you still have your old iPod Nano, here are the steps to get it "upgraded" for free:

1) Go to the Apple page discussing the recall on the iPod Nano: http://www.apple.com/support/ipodnano_replacement/

2) Make sure you actually have the first generation iPod Nano

3) At this point, there's two things you can do. Fill in an online questionnaire to see if your device is eligible or call Apple Support. I called Apple Support, referenced the recall and they walked me through the process.

4) Apple gives you a case number and sends you a package to mail back your old Nano. Apple takes care of postage both ways (score!)



5) Mail back just the Nano (no accessories/cords/etc) back to Apple in pre-paid envelope.

6) About a week later, new sixth generation iPod Nano (touchscreen) arrives. Just the Nano, no accessories/cords/etc. I think everyone gets the silver colored one (you can't pick colors)



The whole experience was pretty easy (as Apple is known for). If you have the old first generation Nano, this is one of the few times in life where there is benefit to holding onto junk.

Monday, July 16, 2012

Diet Log: 15 July 2012

Breakfast
Coconut Waffle
Pre Workout
Generation  UCAN + dextrose
Daily Supplement Stack

Lunch
2 Sweet Potatoes
Potato Chips
Ice Cream Sundae

Dinner
MacSpecial Cheeseteak from McGowan's
Potato Chips

Dessert
Froyo Ice Cream Sundae

Saturday, July 14, 2012

Diet Log: 14 July 2012

Breakfast
Slice of pizza
Sweet potato

Lunch
3 egg kale omelet + bacon, avacado
Steamed broccoli
Almond crusted chicken thigh strips
Daily supplement stack
Bullet proof coffee

Snack Hershey chocolate bar with almond Pre Workout Generation UCAN with dextrose

Dinner/post run
2 sweet potatoes
2 slices of pizza

Friday, July 13, 2012

Diet Log: 13 July 2012

PreWorkout
2 scoops EFS + 20oz water, caffeine, beta alanine, citrulline malate, quercetin

Breakfast
3 egg kale omelot + bacon, avacado, tomatoes
steam broccoli
1 med sweet potato
1 banana
Bulletproof Green Tea
Daily Supplement Stack

Snack
Piece of danish at work
Dried Cherries

Pre Workout
2 scoops EFS + citrulline malate, beta alanine, creatine

Lunch
Grassfed Meatballs
Almond Chicken thigh Strips
Mashed Cauliflower

Dinner
Sweet Potato
1 slice of Franzones Pizza w/ sausage and pepper
Almond Chicken Thigh strips
Spinach sauteed in coconut oil



Diet Log: 12 July 2012

Pre-Workout
1.5 scoops of EFS with 20 oz water + citrulline malate, quercetin, beta alanine, and caffeine

Breakfast
3 egg kale omelot with avacado, campari tomatoes, and sweet potato
Daily supplement stack

Snack
Dried strawberries

Lunch
Grass-fed meatballs, medium sweet potato, strips of bacon
CapraGreens Shake

Snack
Fresh Strawberries and Blueberries
16oz Nuun All Day w/ 1 tblspn chia seeds
Dried Dark Cherries

Dinner
Almond crusted chicken strips
Random leftovers: Meatballs, petitie sirloin, chicken breast
Cauliflower Mash
Steam broccoli

Dessert
Dried strips of peaches


Wednesday, July 11, 2012

Diet Log: 11 July 2012

Pre-Workout
20 oz water, 20 grams dextrose, 5 gr creatine, 4 gr citrulline malate, 100 mg caffeine, 1600 mg Beta Alanine

Breakfast
3 egg kale omelot fried in coconut oil
Med Sweet Potato (cooked in halogen oven instead of microwave)
1/2 Avacado
Steamed broccoli
Bulletproof Coffee

Lunch
Med Sweet Potato
Labrada Lean Body Protein shake
Strips of bacon

Snack
Almond Crusted Chicken
Fresh Strawberries/blueberries

Dinner
11 oz Petitie Sirlon Filet
Small Spinach Salad with campari tomatoes, one hard boiled egg, blueberries
2 meatballs
2 almond crusted chicken thigh strips

Tuesday, July 10, 2012

A Few Words Celebrating the Marriage of Dave and Jenna


Congratulations Dave & Jenna!!!
(picture courtesy of Nikki Mayday Photography)

This past weekend, two of my dear friends, Dave Hopkins and Jenna Cummings tied the knot. I was blessed to be able to share the day as a member of the wedding party and also provide a toast during the reception. Knowing Dave and Jenna for so long, it was easy to choose words to describe how I feel about their special day and journey together as Mr. and Mrs. Hopkins. I also drew inspiration from the late Randy Pausch's lecture, Really Achieving Your Childhood Dreams. A few of you maybe familiar with it, if not, I really suggest you block out 80 minutes and watch it. I have not come across one person who did not feel inspired by the video and have a little more urgency in their lives. Anyways, I had the speech typed up on my phone (yes, I'm a nerd) which was kind of hard to read at the reception so I figure I'd re-post it in its entirety:



Welcome everyone. Welcome.


Thank you Mr and Mrs Cummings, Mr and Mrs Hopkins for having us as we share this special night with Dave and Jenna. Tonight is truly a night to celebrate love. To celebrate Dave and Jenna Hopkins.


Being at a number of weddings, I know that the best speeches are the ones that are short and embarrass the groom. Unfortunately for tonight, I only covered 1 of the 2. This will be a long speech of embarrassing the Dave. I'm just kidding, I only have two more minutes...right?


My name is Quoc Ngo and I went to high school with Dave. They say during high school, you start to grow into the person you will be. I can say that a lot of who I've become can be attributed to my friendship with Dave. I will have to clarify that with all good traits. Dave has shown me what un-wavering friendship, support and loyalty means in life.


As a friend, a man and now as a husband, these characteristics define who Dave is and why he will be a fantastic husband. Jenna already knows this. She knows that when it comes to men who are romantically interested in you, it’s really simple. Just ignore everything they say and only pay attention to what they do.


Speaking of Jenna, I've known Jenna since high school from our time running cross country and track. When I heard Dave was seeing Jenna, I never thought a girl from the cross country team would run away with my friend's heart.


Jenna, thank you for being the infinite source of happiness in Dave's life. This is all you ever want for your friends. The joy and excitement you two share together is wildly contagious. It is easy to see why you two are perfect for each other.


Also, thanks for always being able to just roll with it. When Dave and I get together, we are always doing the most stupid and ridiculous things. You always act like it is normal no matter how off the wall we get. Trust me, that hasn't gone unnoticed by any of us!


To wrap this up, After being married for a year to my lovely wife, Carly. I think I'm finally qualified to provide some advice as you join the married people club:


First off, the little things you do for each other are timeless. Showing gratitude is one of the simplest yet most powerful things humans can do for each other


Second, enjoy every day, every moment, minute, every last second with each other. Money will come and go, and you can always make more of it. You can't make more time. Time is all you have and you may find one day that you have less than you think.


Third, Have faith in the unknown. You are both lucky to have found each other and to know each other's dreams even when you don't know what those dreams are yourself.


Finally, I'll leave you with one more piece of advice. When you are asked about how you felt on your wedding night, it's ok to be speechless because that is why this moment is so special.

Diet Log: 10 July 2012

Pre-Workout
20 oz water with 5 grams creatine, 4 grams citrulline malate, 20 grams dextrose, 100mg caffeine, 600 mg Beta Alanine

Breakfast
3 Egg Kale Omelot fried in coconut oil
Steamed Broccoli
Medium Sweet Potato with quarter stick butter
Daily Supplements
Bullet Proof Coffee

Snack
Banana
20 oz Nuun All Day

Lunch
Coconut Curry Stir Fry with Grass Fed Beef Flank, Green string beans, broccoli, carrots, onions, red peppers
Med. Sweet Potato
Zico Coconut Water
Muscle Milk

Snack
Fresh Strawberries/Blueberries
Fresh String beans
20oz water

Dinner
Spinach salad with avacado, tomato, broccoli, hard boiled egg, bacon
6 homemade grass fed bacon meatballs



Tuesday, July 3, 2012

Tuesday Tunes: Fourth of July/BBQ/Pool Party Mixes


Summer is in full swing and believe it or not, we are pretty much at the midway point with Fourth of July tomorrow. Ideally, a holiday should not have to fall on mid-week hump day (unless you took off Thurs/Fri, then you are golden) but it will be a good break nonetheless. 

Whether you are hosting a BBQ, having a pool party, laying out at the beach, or going for a ride in the car with the windows down, the team at thefuture.fm has curated a few summer playlists perfect for these occasions. The playlists were put together by various guests including one by the lovely girls at The Jane Doze who I like to mention a lot. You can either download the iPhone app to stream the songs or if you don't have an iPhone, you can stream the songs from there site below. Happy 4th!




Thursday, June 21, 2012

Gear Review: TriggerPoint Cool Point Hand Cooler


As I put together my plan for the Eagleman 70.3 to do what I can to not overheat, one of the tools I was planning to use was the TriggerPoint Hand Cooler which I think used to be made by a company called Bex. TriggerPoint may have acquired the technology from Bex and re-branded it. The premise itself is pretty simple. You wear a pad that straps around your hand. Inside the pad is a re-usable frozen gel pack. As you run, the frozen pad cools the blood that passes through your hand which in turn, cools the rest of your body. The product also claims to send thermoregulation signals to the brain which I interpret as a way to fake out your brain that it isn't as hot as it thinks it is. Conceptually, it all made sense so I decided to give it a try. For $20, it was not that expensive and would be a great value if it actually worked to keep me somewhat cooler for my long runs.

The original plan was to use this at Eagleman 70.3 but unfortunately that plan was quickly squashed as I didn't have access to a freezer where we stayed to keep the gel pad frozen. If you plan on using it for a race, this is a logistical consideration to keep in mind. I did end up using it earlier this week for an 8-mile run and unfortunately, the Hand Cooler doesn't look like a viable solution.

The pad itself fits well onto the palm with an adjustable strap. It was not real cumbersome to wear while I was running. Since there is some fabric between the cooling gel pack and your hand, you can feel the coldness but it does not get un-comfortable from being too cold. The issue comes down to how practical the Hand Cooler is. After about 20 - 25 minutes, the Hand Cooler was basically de-thawed and by 30 minutes, no longer providing any cooling sensation. For an 8-mile run, this was not going to cut it and became more of an inconvenience for the duration of the run having to have a soggy gel pack strapped around my hand. To be fair, while it was frozen, it did seem to help with feeling cooler. For folks going out for thirty-minute runs/walks, this may be a viable option but as a solution for long distance runs, especially in the summer heat, I would not recommend using the Hand Cooler as an effective tool to stay cool.

Tuesday, June 19, 2012

Tuesday Tunes: More Call Me Maybe and Martin Solveig Live at Electric Daisy Carnival


Well, "Call Me Maybe" made it to #1 on the Billboard Charts and to celebrate (in a half-serious manner), here's even more remixes of "Call Me Maybe" to thump on your laptop. Streams and downloads below!













As a more serious Tuesday Tunes recommendation, Electric Daisy Carnival recently took place and one of the standout sets was by Martin Solveig who mixed together a set of all bangers. This mix is a live, continuous set ideal for those 45+ minute workouts when you just want the music to keep you going.




Download Martin Solveig Live at Electric Daisy Carnival (Las Vegas)-SAT-06-09-2012

Setlist:

1. Martin Solveig feat. Kele – Ready 2 Go (Hardwell Remix) [Mixture]
2. Hardwell – Spaceman [Revealed]
3. Chuckie & Glowinthedark – Electro Dude [Big Beat / Cr2]
4. Rihanna feat. Calvin Harris – We Found Love [Island Def Jam]
5. Knife Party – Tourniquet [Earstorm]
6. Duck Sauce – Big Bad Wolf (Dada Life Remix) [Big Beat]
7. Martin Solveig & Dragonette feat. Idoling!!! – Big In Japan (Les Bros Remix) [Mixture] w/ Daft Punk – Technologic (Acappella)
8. Bingo Players – Rattle [Hysteria]
9. Skrillex & Wolfgang Gartner – The Devil’s Den [Owsla]
10. Kanye West & Jay Z – Niggas In Paris
11. Flux Pavilion – I Can’t Stop [Circus]
12. Franz Ferdinand – Do You Want To [Domino] w/ Gwen Stefani – What You Waiting For (Acappella)
13. Mord Fustang – Windwaker [Plasmapool]
14. Ivan Gough & Feenixpawl feat. Georgi Kay – In My Mind (Axwell Mix) [Axtone] w/ ID
15. Swedish House Mafia – Greyhound [EMI] w/ Pryda – Allein [Virgin]
16. Martin Solveig & Dragonette – Boys & Girls [Mixture]
17. Congorock – Babylon [Fool’s Gold] w/ Daft Punk – Aerodynamic [Virgin]
18. Lana Del Rey – Video Games
19. Porter Robinson – Language [Big Beat] w/ MGMT – Kids
20. Porter Robinson – Unison [Owsla]
21. Laidback Luke feat. Chuckie & Martin Solveig – 1234 [Mixmash]
22. Skrillex feat. The Doors – Breakn’ A Sweat (Zedd Remix vs. Original Mix) [Big Beat / Owsla]
23. Red Hot Chili Peppers – Can’t Stop [Warner]
24. Martin Solveig – The Night Out (A-Trak Remix) [Mixture]
25. Fun. – We Are Young
26. Martin Solveig & Dragonette – Hello [Mixture]

Awesome New Running Shoe Policy by Running Warehouse


Anyone who has ever asked me about where to buy running shoes or running related apparel/accessories knows that I always point them to runningwarehouse.com. I have no relationship with the company other than being a loyal consumer who has been extremely delighted by their competitive prices and awesome customer service. Some highlights include:


  • Free 2-day shipping on purchases
  • Free, hassle-free return shipping
  • Regular sales
  • Coupon codes for additional savings including "runblog10" for an additional 10% off purchases and "FB15" which knocks an additional 15% off liquidation items


Incredibly, Running Warehouse has stepped up their game even further when they announced today a new "90 Day No Sweat Returns" policy. Simply put, if you buy shoes and they don't work out, you have 90-days  to send them back and you can either buy another pair of shoes or get store credit. Understandably, there are discretionary limits to prevent abuse of the program.

With all the different kinds of shoe options out there, it is easy to buy a pair you *think* will be awesome but after actually putting some miles on it, find out you really don't like it. This 90-day policy helps to limit expenses on shoes that might not work out well for you. Personally, I love experimenting with different shoes/models and have come across shoes that don't simply work well for the way I like to run. Rather than having to spend more money to buy another pair, this program gives me a free pass to try something else. I think this is an incredible, customer-centric policy and really opens doors for people to buy their shoes online without having to worry about fit. Good job Running Warehouse!

Recap: Eagleman 70.3 [June 10, 2012]


Eagleman 70.3 was my first "A" race of the year meaning a full one week taper leading up to the race and racing as hard as I could no matter what. This race is probably one of the most popular Half Ironman 70.3 races on the East Coast due to the talent it attracts. The race is also one of a handful where you can earn qualifying slots to both the Half Ironman 70.3 World Championships in Las Vegas and the Ironman Championships in Kona, Hawaii.

This would be my fourth Half Ironman race but only the second Half Ironman 70.3 race where the swim was not cancelled. Between not swimming 1.2 miles in over a year, the hot temperatures, and competing with some of the fastest triathletes in the country (including Ironman World Champion Craig Alexander), Eagleman was going to be a memorable experience.

Swim (36:08)




Most of the discussion for Eagleman leading up to the race was whether or not the race would be wetsuit legal due to the warm weather. The cut-off is 76.1 degrees. Any higher and no wet suit is allowed. Simple enough but from a race strategy perspective, having to wear the wetsuit in relatively warm water combined with the already high air temperature could pose overheating issues that could easily derail someone's race day. On the flipside, there is a clear advantage having the wetsuit and the buoyancy it offers, especially if everyone else is wearing a wetsuit. My compromise was to wear a wetsuit that didn't have sleeves. This is the same one I wore at my first triathlon race nearly 5 years ago and haven't worn since. Thankfully when I checked, it still fit and was still in good shape. The swim was a loop in Choptank River (it really is called that). I swam it before for the Chesapeakeman Aqua Velo two years ago and the swimming conditions definitely matched the name.


This time around, the waters were relatively calm so it wasn't that rough of a swim. I was able to get a warm up swim in before my wave kicked off at 7:50am or so and since it was an in-water start, I practiced getting my breathing rhythm going by putting my face in the water to breath out and turning to my side to take a breath at the same rate as what I would be doing during the swim. The swim itself was nothing crazy. After the initial craziness of the start, I settled into a good, comfortable rhythm. I could probably use some work on my sighting but there wasn't any points during the swim where I thought I was really swimming away from the course. As you can see from the GPS (from my Garmin) above, I didn't have the straightest swim but it wasn't horrible either. A few observations:
  • I wish the marker buoys were closer together
  • The color of the lifeguard kayaks and the buoys were both yellow which did make it a little harder to sight from far away
  • The color of our swim caps (Day Glow Orange) and the turning buoys were the same color, also making it harder to sight from far away
  • I made the right decision going with a sleeveless wetsuit. My exposed arms pulling the water kept me from overheating and it was also a lot less constricting than wearing a normal wetsuit. I did get a rub burn under my right arm pit but that may have been due to improper fit


I got out of the water and clocked 36:08. Seemed about right to me (slightly better than average) and actually a PR from my only other 70.3 swim.

Garmin File: http://connect.garmin.com/activity/187822321

T1 (5:06)
I really need to improve my transition times as this is easy time to make up. I probably took a few extra minutes putting on socks/arm sleeves but over 5-minutes is way slow. I also ate a banana in transition which I should have just done at the start of the bike.

Bike (2:28:24)



My bike leg at the New Orleans 70.3 was nearly a disaster with losing water bottles and getting into a crash within the first 5 miles. I made every attempt to avoid all of that and have a "clean" bike ride. For Eagleman, I almost did. I re-did my rear hydration set-up to better hold the water bottle and also decided to put my extra nutrition flask in my back pocket rather than having it velcro'd to my base bar. I'm happy to say I didn't lose any nutrition this time or have to make extra stops to use the course nutrition which saved me time. I was also more aware of the road for Eagleman to avoid hitting seams/cracks/bumps in the road that could cause a crash. Luckily, the Eagleman course was on roads that were in pretty good condition so that wasn't as much of an issue. Alongside the high heat and choppy swim, Eagleman is also well known for a very windy bike course. I don't know whether or not it was windy, but I didn't really have any issues with it during the bike. The goal was to average around 230 watts for the entire bike to pace myself for the run. Early part of the bike went well as I passed a number of people. Around Mile 18 or so, I started to feel like having to take a piss. This turned into "I really have to take a piss" around Mile 20. I hated that I had to take a piss while riding in a good rhythm/fast speed and thought about just pissing while biking but I mentally could not do it. I saw a Porto-Potty around Mile 22 or so and did my business there. The rest of the bike went to plan until about 12 or so miles left. I had been baking in the sun for about two hours and the hot/heavy aero helmet was starting to wear me down a bit (frying my head). I started to have trouble focusing and at one point, realized I had drifted over the middle yellow line which is a No-No. Unfortunately when it happened, a Ref on a motorcycle was right behind me. The Ref pulled up next to me and gave me a Yellow Card (penalty) for crossing over the line which meant I had to check-in to the Penalty Tent to give my name/bib number. There are three penalty tents on the bike course and I had already passed the first two so I had to do the check-in at the bike finish. The bike course overlapped a piece of the run course and as I biked in, I noticed how miserable the runners looked with the heat and how the run course was on an open road with no shade. Preview of things to come! Despite the pee break/penalty, I PR'd the bike split and finished under 2:30 which was a goal of mine.

Garmin File: http://connect.garmin.com/activity/187822344

T2 (8:25)
Simply put, T2 was a disaster. Going from bike to run should be relatively quick since you are just racking your bike and changing shoes. My T2 wasn't so straightforward. The heat must have really affected me more than I thought because when I entered transition, I thought my number was 1598 for some reason. I got to the rack area for 1598 and couldn't find my name which confused the hell out of me. I then remembered that my number was actually 1498 and ran back to the correct rack. I threw on my running shoes, hat and glasses and ran over to a volunteer to ask where the Penalty Tent was so I could check-in and not be DQ'd. The volunteer had no clue what I was talking about. Actually, none of the volunteers knew anything about the  Penalty Tent or where it was. After about 3-4 minutes of running around the transition area, I started running out onto the run course. Right before the timing mat for the start of the run, I asked a spectator if they knew where the Penalty Tent was and the person actually did know. The Penalty Tent was all the way back at the Bike Finish. I high tailed it back through transition and back onto the Bike Course where the Penalty Tent was and checked-in. All said and done, I probably lost 7-minutes on the transition due to all of this.

Run (1:53:59)

By the time I got onto the run course, it was like watching a death march across a desert. I think at this point the temperatures were creeping toward mid-90's and there was almost no shade during the run. I heard after the race that over 100 people dropped out of the race. It was also reported that the day was the hottest it has been since the previous August. The first mile was a blur and probably fueled by the adrenaline of starting the run since I did it in 8:18 which wasn't too bad. Things immediately tanked pretty quickly as I realized how overheated I was in addition to exertion from the swim and bike. I started to walk and had thoughts of just walking the entire run, reasoning that it was really hot and it was good enough to get this far. The more I walked, the more I felt like my body was starting to quit on me. While I was making up my mind about the race, I was doing a pseudo-run/walk from aid station to aid station. Around Mile 4, I got the idea to start stuffing ice into my hat and my arm sleeves which seemed to help cool me down. I kept this up at each Aid Station (approx every mile or so). As my body started to cool down, I started to get back into a rhythm and my strength started to return. Other than some prolonged stops at the aid station to get ice, my run progressively got faster all the way to the finish where I was able to kick it in, finishing the last mile at a 7:40min/mile pace.



Although I PR'd in both the swim/bike legs, I'm easily most proud of the run. Although it wasn't my fastest 70.3 half marathon leg, it was one where I fought from start to finish under less than ideal conditions. In all my other 70.3's, I ended up walking a good bit on the last 5 miles or so. I'm really happy I didn't throw the towl in on the run and kept on going. As opposed to other races where the I faded at the end, in this race, I got stronger as the run went on. The main difference was I was able to understand my body, make adjustments, and keep on racing. My average for the first 6.6 miles was 9:16 min/mile pace whereby the last 6.6 miles was 8:07 min/mile pace. In hindsight, it makes me wonder how I would have done for the whole run had the heat not been an issue.



Garmin File: http://connect.garmin.com/activity/187822358

Final Thoughts



The goal coming in was to break 5:00 hours and make progress toward someday getting fast enough to qualify for the 70.3 World Championships. Based upon this year's qualifiers, I need to get my time down to 4:20 for the 30-34 Age Group to qualify. Good news is I have three more years in this age group to build speed/experience and make a run at it when I'm 34. Although I didn't hit my goal time, I can't be entirely upset since this was close to a 45-minute PR from my best legit 70.3 time (the two Half Ironman races where the swim was cancelled don't count in my book). All things considered, I had a fantastic race and who knows what could have been if the heat wasn't such a factor.

Eagleman was the last big race before settling into an 8-week Peak Training Phase to get ready for Ironman Mont Tremblant (full Ironman) in August. I think I am where I should be at this point in the season and as long as I get through the Peak Phase and nailing the weekend long distance workouts, Ironman Mt. Tremblant should be a positive finale to this year's triathlon racing season.

I have to give a shout out to my wife Carly for allowing me to combine our first anniversary wedding weekend with this race. I couldn't ask for better fan support. Also, special thanks to the Pappas' who came down to cheer and took some great race pics. I loved seeing the sign on the course!



Overall Results

395 out of 1973 Overall
54 out of 161 in AG