Sunday, December 16, 2012


So I wanted to take my mom up to the mountains for her to get away from the madness of the city that comes during the Holidays as well as to help get her mind off of being lonely during this time. Also, we have not hung out in awhile together. She and I both needed a getaway where we could reflect and get ready for 2013. It was perfect. One of my buddies met me up there to do some training with me where I love creating a running base up there. Slow long miles is what its all about and I didnt have to wake up at 4.30am on a Saturday for the first time in 17 weeks. A ton of miles and climbing in a 36hr span was what went down :) The rest is now pics of our Adventure. Please people, salvage your relationships with your family- its whats most important in your lives and without them breathing becomes very difficult.

My buddy and I taken it in!

My second favorite dog and my favorite vacation spot!

After a long run, coffee and this was perfect...

An unbelieveable view!
My stupid Hang ten pose :)

Where recover took place...

A Great Duo..

Friday, November 30, 2012


My senior year in College, a friend and mentor gave me great advice. He told me you can train everyday for a training block and not take a day off-That some are capable of this and others benefit with those days off. I, benefit without days off. I have been coached by 2 different Tri coaches and they never really got to know me and how my body works. I, however, know my body best so coaching myself seems the best route. And it has been. I have seen an amazing improvement once my coach and I split ways. I am also, currently on a 30 straight day training block without a day off and feel strong and fit. This works only if you can separate your really easy days and your really hard days. Now, this doesn't mean you can go train for 2 months straight just because. As mentioned before, it differs for each person. Oh, and that mentor moved to Australia and flirted w/ breaking into the sub 15min 5k mark on training 150days straight and now is moving back to my city- Cant wait to pick his brain again! Make sure your coach truly knows your body and what benefits you the best. Im all about coaching yourself :) Have a good Friday!

Friday, November 16, 2012


Its very normal for me to have some down times in a day where I just am not happy. However, I try and quickly turn it around by thinking of all the stuff that I should be thankful for. We dont realize how much we have until we lose it. I have met someone who lost hearing in their teen years, someone who has lost a leg in their twenties, I have seen the blind, the poor, the depressed, the sick, the lost, pretty much everything right before my eyes and I dont think i am going out of a limb when I say you have seen these too. So when I think of this, I realize how selfish I am to waste my breath on my little problems. So when it comes to shopping/working out/eating out during the holidays, dont let the little things get you all worked up or stressed or depressed. Lets rock these next 2 months and show people how awesome life can be and be an ambassador of the Fit family!!

Friday, November 9, 2012


This will be mostly pics of our trip, but let me quickly explain what my brother and I do. Every year (started 5 years ago) we go to an Away Miami Dolphins game. While we absolutely love our Dolphins and call ourselves pretty big fans - the weekend is just a good way for him and I to meet up during the year away from everyone. He is in the military and it is pretty darn hard to meet up with him but he makes sure he gets these 3 days off in the year. This year- It was Indianapolis, Indiana to see the Colts vs Dolphins game. The city is super-awesome and clean!

Dolphin Players

3 Story Mall above the City

Reggie Bush

Not Sure what this was...

Rare Drinking Occasion for Me...

My Brother doing a one-handed something

The Must-Run in the city morning of the game!

Again, not sure what this was but they made it look like a tree..

Our hotel was Seeeet!!

Thank You Troops!

Monday, November 5, 2012


Endurance sports can be a lonely road for some. For others, it can be a social gathering. It can be a get-a-way, an escape. Last Friday, I wanted to get other peoples insight on what they prefer when it comes to running/biking with a group or without and with an ipod or with out. It seems this was a pretty hot topic in the tweet world. Below is what they said:

"Alone(with my dog, Abbey)"

"Im a fan of training with a partner, but also my headphones on other days"

"all 3, depends on my mood"
"Alone, without an ipod"

"I train alone, no music, sometimes meet coup people to ride but at own pace, only go together for safety"

"I almost always train with my husband. I like my ipod if Im alone"

"Train alone,music on bike over 50mi, and group stuff rules-pushes the pace"

"Id rather have a group, Im learning to like music, and i miss my old training group in TN. I need a Jersey one!" - @MS_MLove - Jersey peeps help this girl out

"depends on my mood! Usually I train alone & with my ipod but i do like having a running buddy"

"Mostly alone b/c its easier to do specific workouts on own & family time constraints, No music, and I like group rides"

"Alone w/ an ipod if running and without if riding."
"Alone fo sho! Music too unless im biking"
"Definitely an ipod, group workouts are fun"

"Alone although I incorporate races into my training, and def w/ ipod"

"I like training alone w/ my ipod- my ipod has been dead yet I will keep my ear buds in- do not talk to me! I am in my zone!" - @jkrissyontherun (I love the zone)

For me, I like the lonely road. Most of the time with out an ipod as well. Biking long, I like a group. And Running long i like a partner or the ipod. But other than that, my thoughts gives me enough distraction as it is. Its crazy where my mind goes, but I really do try and control it when it comes to focusing on the workout at hand. However, my say on the topic would be that it doesnt matter in the end. As long as you get out and get your workout in- its all good. I thought the answers above were pretty interesting though. Thanks tweeps for the help and hopefully this shows some of you that training alone is not a bad thing and the same can be said with training with a group. Just Get It Done!

Monday, October 29, 2012


         This will be sort of short but hopefully it hits home with you too. I just moved into my new home 3 months ago away from the city and away from the "young" crowd. Which is not out of the ordinary for me b/c I have been called an "Old Sole" multiple times. Any-who, since my parents divorce finalized this year I have kind of shut out most in my life including God. Luckily, the house has been keeping my mind off of the personal problems so it has not been that bad. Here is where I hope you can relate. Have you ever felt like God put someone in your life for a reason. Most are going to revert back to their significant other, but for m.- Its a 70yr old lady who is the owner of a 100 acre farm on my street (My street name is named after her and her husbands).
         I met her b/c my dog got loose and ferociously  ran at her. I thought "OH Sh*t" but sure enough she just laughed as my 70lbs lab charged at her. Sox ended up loving her. So as we are talking I am immediately realizing this lady knows alot more about life than I do and trying to take it all in.  As I am leaving, she randomly asked me if I am religious. I said, "I went to a Catholic school from 5yrs old to Senior year of college", some how she realized I still didnt answer the question. So, she told me to come to their church(not Catholic) on Sunday (this church is 5 houses down from my house- everything is walking distance where i live).
        That was it, just an invite to go to church. I went home, and thought about it and realized this was a sign from God. (I didnt want to be the guy in the saying "a man is drowning in the water- another man comes w/ a boat and says get in- the drowning man says No, God will save me- then 2 other men come at different times to help only to here the same answer. Once the man drowns, he asks God- why didnt you save me and God says "I tried saving you 3 times!") . Ya, i dont want to be that drowning man. So I went to church and was welcomed by all since they of course knew I was the new guy. This is definitely a step in the right direction I believe and I owe to my Farm neighbor who happend to invite me over for Thanksgiving b/c once again i think she sensed something and saw that I would be celebrating the holiday w/o family. The point of all this gibberish :) is that there are people or there will be someone in our/your lives that have changed us for the better. Send them a thank you note or tell them in person for helping you out or saving you. Happy Monday!

 Mr and Mrs. Smith's Farm (aka My Dog's Playground)

Friday, October 26, 2012


It was not until my senior year of college that I tried coffee and got addicted to it. Of course I was mad b/c it could have come in handy the 3 years prior with school and our Cross Country Races & Early practices. However, Im glad I discovered a taste when I did b/c now, during triathlon training I believe it helps me before a workout. Of course I asked the tweeps last Friday "Do you drink coffee before a workout (gym,swim,run,bike)?" and below is what they said:

"Its a must! At least one cup regardless before running, racing, training.. all of it!" - @anjiwithaJ

"When I run out of pre-workout powder I wolud resort to coffee. 2 cups 30 minutes before" -@M_A_Y_Forever

"Drinking coffee right now! Workout in 2 hours, and one after! Love it!" - @RyanCaswell

"I only drink coffee about once a week(it's not my thing), and never before a workout" - @runbangrun

"I drink coffee after a workout, never before. Race day I have 1/2 cup as soon as I wake up to get things moving but no more" - @triathlonmami

"Im going on a 10miler right now and I've had 2 cups already!" - @runfarprosper

"Yes! Brewing some espresso right now! Would have thought crazy before, but have to have before races too!" - @parkcityrob

"I almost always drink one coffee w/ cream before a morning run/bike/swim to clear the fog" -@smroberts97

"I am in for a good 2-3 cups. Lots of benefits of caffiene and racing" - @KimBramblett

"I've never had a cup of coffee. Crazy?!?" - @K17SPORT - and yes, thats crazy!

For me, I drink coffee before my weekend workouts which are normally long and less intensity. During the week, I have it afterwards. But out of the 3, it affects me the least with Swimming and the most with biking (once you break the seal on a bike ride your in trouble)
Anywho, thought this would help any of those who questioned whether or not a cup of coffee was bad for you before a workout. Personally, i think its good and it looks like others would agree :) .Happy Friday!

Friday, October 19, 2012


Once again. Twitter answered! My question last Friday was :
What shoe is your favorite? (The one u go to evrytime when its time for a new shoe)-I said how I love the Asics DS Trainers. Other peoples favorites are below.

Nike Pegasus
Brooks Adrenaline (by far the favorite)
Brooks Glycerin
New Balance MT10s
New Balance MT110s
Asics DS Trainer
Asics 2160
Newton Gravitys
Hoka One Ones
Scott Mks

Being a college cross country runner and working at a running shoe store during college, this topic is one of my favorites. Things to know about shoes:

The grey area on the inside sole of a shoe is the stability portion. No grey area means the shoe is a neutral shoe. People who need neutral shoes are the ones that dont pronate. Pronate is basically when your knee is not in a straight line with your achilles at the center of impact. A little grey area is for people who pronate but suits the lighter or midfoot runners. A shoe with the inner sole filled mostly with grey is for people who pronate pretty bad (almost beau-legged) or has a bigger frame. The Brooks Adrenaline is a great example of this type of shoe. Below are pictures of a neutral shoe and a mild stability shoe (see the grey part)

Asics and Brooks has gel in their sole to absorb impact. Saucony has all foam making it the softest , really good for knee issues, but also last the shortest (normally 350-400miles only)

Those are just a couple of tips for you when you go shoe shopping next time.

Shout out to the tweeps who shared their thoughts on twitter:


Enjoy your Workout!


Friday, October 12, 2012


So on Twitter last Friday I asked everyone - What is your favorite Gel to have during a long Run, Bike, or even a swim?? I then let people know which one I prefer.
 I hope this helps you if you are on the fence or still dont know which gel is best for you. Side note- there is a pic below of what a Gel looks like for those who dont know what it is -but it basically is a quick 90-100 calorie "meal" on the go that a body might need to prevent the "wall" from happening during a workout.

Cliff Gels 
Razz Tazz

Gu Roctane Gels
Blueberry Pomegranate
Blackberry Jet
Peanut Butter

Hammer Gels
Montana Huckleberry
Apple Cinnamon

Mountain Blast

Infinit Gel

PowerBar Gels
Green Apple

A couple people liked Clif Shot Bloks which are definitely a good substitute with gels, but my personal preference is to have those on the bike and during a swim workout. Not during a run.

I hope this helps. If you have a twitter account- the answers above were from people on twitter who will FOLLOW YOU BACK so FOLLOW THEM! :)

They are:

Carpe Diem!

Friday, September 28, 2012


The pics below explain the last couple of weeks- life in the farmlands, my dog which is my life, and my "dream maker" room where i train which is the other half of my life.
People- Consistency is a huge part of success with whatever you do! Plan for a day here or there that is not the normal and all the other days - get in a routine and have no excuses when it comes to skipping out of a gym workout!

Tuesday, September 25, 2012


First off, I am really diving into this whole Blogging Era and love reading other blogs. That being said, please tweet me your blog so I can follow you (@tritheshore).
Second, I just want to go over some quick tips for you when it comes to eating and when to eat.
1) Big Breakfast, medium lunch, small dinner
2) veggies and fruit are great snacks
3) a friend made me replace trail mix (nuts and salty almonds) w/ dry healthy cereal - its cheaper and better for you
4) I love to put cinnamon and honey when marinating my chicken. Very simple way of getting extra nutrients in a meal
5) Have One "cheat" day a week where you deviate from your nutrition plan. Mine is Friday and I like to get Pizza and Ice Cream for dinner :)

Quick Training Update:
Raced a local Tri part of SetupEvents TrySports Tri Series last weekend as a prep for my last "A" race in 2 weeks. It went quite well being that i had a high volume training week and had my "Cheat" eating day the day before. I came in 2nd Overall and ran down 2 of my training mates come off the bike to clinch 2nd. Quite fun really! Keep at it peeps. Remember, tweet me your blog so I can read them. I love seeing what you all say.

Live Life,

Friday, September 7, 2012

Just Do It!

I will get to my subtitle in a few. But first, a training update. Since Nationals, I have continued on my vigorous training for one more race in October. While I am excited to have one more race, I am also excited to have a week that Does Not include a 4.15am wake up call. Out of the 3, swimming is feeling like my strong point w/ running right behind. Biking- well- we all have a weakness :) . I did do a 41miler earlier this week avg. 21.7 w/  an awesome group and a 33miler avg. 22.5mph on Wednesday so its coming along. Come to find out - we did this one huge loop that goes right by my house. So thats awesome to know i have that route handy.
On to the Just Do It! Examples of my "Just Do It"'s - lying in the middle of the road at night w/ my dog staring at the stars (getting lost in space), having my jeep top down when it is pouring and loving every bit of it at stop lights where i really get drenched, singing at the top of my lungs in my jeep at a stop sign to my favorite song, randomly staying at a families house on the other side of the nation(Washington) so I can attend a National Race. Learning on the fly how to make a burnt hamburger patty taste delicious (make alot of veggies and chop up the burnt hamburger and add ketchup). Not really knowing how to upkeep a yard but realizing Youtube has the answer to EVERYTHING. Anywho- I can go on with spontaneous actions but what I am trying to say is that this is what life is about. Who cares what the person in the car next to you thinks, or is it the end of the world if you get soaked from a downpour. Or if you forget to put oil in your lawn mower ;). No matter how old you are, or if your single, dating, or married - i know there are plenty of things out there that you want to do and they are right outside your front door.
Just Do It!!!

Monday, August 20, 2012

Pics Instead or Words

1) I qualified for my second World team in 3 weeks.
2) There is no better competiton than a USAT national championship
3) I will race better next year, and not be that guy who is really fast just on training days
4) Mountpelier VT Is breathtaking
5) Thank you Wendy (my cousin) and Peter(her husband) for an unbelieveable time and letting me stay on "Paradise Farms" with you.
6) Below are picturess of their property (where I stayed for 5 days), and pictures of my Sprint National Championship weekend.

A celebratory beer after the race
Walking w/ my cousins puppy on their 80 acre land
The view I woke up to for 5 days with coffee
Confirming My World's Slot
Race Morning
The running trails in Vermont
Fog sneaking in..
I loved looking at the Mountain Layers..
Who gets to go for hikes on their own property?? They do...
Swim Start..
First time shooting a gun..

Thursday, August 16, 2012

Key Moments!

    As I am sitting on my cousins porch literally looking over their 80 acreage property and seeing mountains, Im reflecting on the 2012 season and how it all boils down to this Sunday. Im thinking of workouts that I put in the "bank" and how I need to cash them this weekend. Before I go into those workouts- let me just say that I believe Key Moments are apart of everyones life. Whether its the events that led to your significant other, or the events that led to a death, a bike crash, an injury, a job, anything really. And most of the time, we never go deep enough to think of the key moments or even have a clue what the key moments are. Thats exciting in some way. But here are my 3 workouts that come to mind for what hopefully will be a successful race on Sunday:
       1) Every Wednesday I have been doing a ride w/ our local Triathlon Store (TrySports) and its a Tri-bike ride only. We get 5-10 people who absolutely kill it for 30miles. We normally avg. 23-24mph for the entire ride and thats with some easy spinning in the beginning. These workouts help me realize that I can put some serious power out of my legs
       2) I did a 24x400 track workout on the 4th of July. All by my self. The goal was to get to 30 repeats all under 1.20 but when I do one over 1.20 - I call it quits so if the first one was 1.21 then it becomes an ez run rather than a workout. However, I avg. 1.18 for all 24 (the 24th one i went 1.21) and had a .45 sec rest after each including a 100 ez jog. Being that this was all by myself and no music- this really pumped me up. I look back and think this workout really helped me for the run section on Sunday (a 5k- short but Fast!).

The Track where the pain begins!

     3) My real good friend and Running Mentor went up to the mountains on A Saturday and rode 3.5 hours of just brutal climbing avg. a whopping 14mph and then later that day ran 1.5 hours in the mountains as well. This is where the strength comes in. I feel like Sunday, I have the strength needed to put me in a good position to compete. See Cheezy video we made of our mountain training below :)

Our mountain training Camp.

Here is where I get deep- Whatever you do in life or goal you have, give yourself some time to reflect on the positives that helped you get to where you are. You put in the work, so cash it in when necessary. I also know, come Sunday- if I do not have a "good" race, all is not lost. The journey is what its all about and I know I will have many more opportunities. Just like you in whatever you are trying to accomplish.
All Endings are Also Beginnings, We just might not know it at the time!

Friday, August 3, 2012

The Stuff I Notice in the Every Day Life

- I love seeing a storm come from the West during Sunset. The view from my home lets me see it miles out

- In the morning, I have to walk my dog to this Farm Land near me - b/c when the Sun rises over it - I feel closest to the ones I love in Heaven.

- No matter the grudge you have towards someone, if you become the better person and begin a positive conversation all is MOSTLY lost.

- I love to wake up super early for workouts so I have extra time to relax afterwards before I go to work. Some like to sleep in and rush in the morning. Both are good I suppose :)
- Paying it forward is so worth it. Even if its a $2 coffee at the coffee shop.

- Separating Work/Training/Relaxing is a hard thing to do but a necessity and when I do this, I am at a good High.

- I will end it with this- on how I look at Life - and hope you attack your day w/ a purpose as well. 99.9% will not have the same outlook on life as mine but this is mine. I think of Life as an enemy- I go against it every day,hour, minute, second. If it beats me one minute, I try and comeback and beat it the next. Same with the hours. But very rarely do I let it beat me in the entire day- meaning me going to bed extremely angry or really stressed out. How can it beat me in a minute you ask - Picking up my Kitchen table after an hour drive to find out it is broken in the box- getting ready to go ride but realizing I have a flat tire- Parents getting divorced - needing to see an eye doctor, the dentist, an annual check up, the dog annual checkup but all of course are only open from 8-5.- everytime I go to ride outside it seems to rain. Getting home from my PM workout and not doing anything other than relaxing and yet I needed to do anything BUT not doing anything (hope that makes sense). Leaving my lights on in my car and waking up to a dead battery All of this is little stuff that Life tries to bring me down.
     However, in a quick turn of events - i try and think positives or think of the next solution since the problem has already occured. Why moan about it when its in the past. Also, I always think of my immediate friends/family who have lost so many loved ones and have gone through cancer that I quickly realize I am selfish to let my little issues get to me. If you think this is a lunatic way of thinking- I cant disagree w/ you b/c sometimes I ask myself if I am thinking OK :). However, it has worked for me in the past.
 So- there it is- Dont let "Life" bring you down! Happy Friday....