Solo Training

Cameron Brown left Austin Sunday morning to head to Kona for final preparations. He was originally scheduled to stay until Thursday, but being away from his family for 8 weeks was long enough, so he headed over to the island earlier to be with them. Had a great time training with Cameron and the house was quiet without him for a few days. No more coke in the fridge and ice cream in the freezer! It is nice to have the place back with Lindsay so I can act like a husband instead of a room mate :)
Cameron left in great form and Lindsay and i hope he has a great race. GO BROWNIE!!

Cameron is not a hyper-wear athlete, but he was keen to try it out for a few sessions.


Now it is back to swimming on my own. I can train just fine by myself and no ipod while biking and running, but swimming kills. I doubt I will ever be able to do 3x800, 1500m TT, or 1000m kick sets by myself. It was so much fun having another person in the water suffering along with you. I really have to look into a master swim team around this area.

The cumulative fatigue of training with Cameron in the swim as well as hard sessions on the track came to head the last week. While doing hill repeats my back went into a spasm and I went down hard. I had to call for help as I couldn't get up, and when I did, there was no power to get back to the top! Went to Advanced Rehab and
Ron Vaughn afterwards to get help loosening up the back. I think these two establishments are Austin's finest for Chiropractic work and massage therapy. If your in Austin for Longhorn and looking for a final adjustment/massage check them out. I was feeling good after being worked on and two days later was on the trainer knocking out a tough session when it happened again! Been laying off the bike and going hard in swim and run. Received a shock yesterday when I went out and could barley hold 270 watts on the bike! Now it is time to follow coach's orders and stick to his workouts. No more 5,000m swims or sub 5 min mile track sessions. Getting to bed before 10 is helping also. My insomnia was at its peak all last week. I was up till 0100-0200 in the morning and it was rough.

Hope by Sunday everything comes along for my final race of the season.

After Dallas it is off to Kona to help with the K-Swiss crew spread the word about our awesome shoes. Check out these bad boys!

K-ONA U.S.A. racing flat.


K-ONA and the Ultra Natural II

The Incredible Edible.....EGG!

Corny yes I know but when it come to good nutrition, affordable foods, and easy recipes, the egg is the champ!


Egg-xcellent (get it!?) Nutrition Facts:
1.One large egg has only 72 calories and provides 13 essential. Eggs are an excellent source of choline and a good source of the highest quality protein and riboflavin. This protein allows for us to build and preserve muscle strength and allows us to feel full longer and stay energized.
2. All of the egg's vitamins A, D and E are in the yolk and egg yolks are one of the few foods naturally containing vitamin D (the sunshine vitamin).


Anyway, with fall here, apples are also quite abundant and affordable. Here's a new recipe I have to try. I was told it was delicious and I have all the ingredients to make but thought I'd share it first. Let me know if anyone tries it soon!

FRESH APPLE OMELET!
Serves 4
INGREDIENTS:
2 egg whites
4 TBSP sugar in the raw or white sugar (your preference)
4-5 tablespoons all-purpose flour (I will try with oat or wheat flour)
1/3 teaspoon baking powder
2 pinches salt
3 tablespoons milk 2 egg yolks, beaten
1 tablespoon lemon juice
1 teaspoon Brummel and brown yogurt butter
2-3 large apple - peeled, cored
and thinly sliced
1 teaspoon ground cinnamon
1 tablespoon white sugar


DIRECTIONS:
1. Preheat the oven to 350 degrees F (175 degrees C).
2. In a medium bowl, whip egg whites with an electric mixer until foamy. Sprinkle in 3 tablespoons of sugar while continuing to whip until stiff peaks form. In a separate bowl, stir together the flour, baking powder, and salt. Mix in the milk, egg yolks, and lemon juice until well blended, then fold in the egg whites using a rubber spatula or wooden spoon.
3. Melt the butter in a large cast-iron (or other oven proof) skillet over medium heat. Spread the batter evenly in the pan. Layer the thinly sliced apple over the batter, and sprinkle with cinnamon and remaining sugar.
4. Place the skillet in the oven, and bake for 10 minutes, or until the apples are golden brown and glazed looking. Cut into wedges to serve.


Serve it up with a spinach and goat cheese salad for a great breakfast, brunch, or light dinner!

LCotter

Feeding 2 Triathletes in Training

So since the Cotters house gained an additional triathlete (Cameron Brown), James' training has definitely intensified and the volume has increased as well. What does that mean to me? It means appetites are CRAZY high too! These 2 men eat the same as about 5 teenage boys and yet they have little body fat! Our pantry is stocked full of bagels and bars and our fridge full of coke (not my doing!!). I usually make dinners that serve 3 because James eats 2 servings and I eat one or less. Now I make sure to prepare meals that serve at least 7-8 and there are never leftovers. I wonder what it will be like when we really do have kids. Don't even want to think of that now! haha! Anyway, this recipe was quick, healthy, and easy to make in bulk. Both were fans of it and said it was "blog worthy. "

Pork and Shrimp Sesame Soba Noodle
Antioxidant-rich



Prep: 10 min Cook: 6-8 min
serves 6-8 or 2-3 hungry triathletes!

Nutrition Facts- the soba noodle is full of a potent antioxidant called rutin which has been shown to improve circulation and prevent LDL cholesterol from clogging blood vessels. Got a tummy that can't tolerate wheat? Soba noodles made with naturally gluten-free buckwheat flour will go down without any problems.

2 packages soba noodles
2 c frozen shelled edamame
2-3 c shredded carrots (such as Ready Pac)
2 c thinly sliced scallion
1-2 cups mushrooms and water chestnuts
1 large orange
3 Tbsp white miso
4 Tbsp sesame oil
3-4 Tbsp low-sodium soy sauce or Ponzu sauce
1-2 tsp crushed red-pepper flakes
1 tsp salt
1-2 tsp minced garlic or garlic powder
6 oz. cooked and chopped lean pork medallions
3-4 oz. cooked and thawed shrimp

1. Fill a 6-quart saucepan with water and bring to a boil. Add noodles and edamame and cook for 6-8 minutes, last couple minutes add in cooked shrimp and pork.

2. Empty into a colander to drain and then back in saucepan. Stir in remaining veggies and scallions, and garlic; toss gently and let it heat back up on low.

3. Grate orange to produce a half teaspoon fine zest. Juice orange to produce 3 tablespoons liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture. Serve hot or cold.

Ingredient Facts- White Miso
Made from fermented soybeans, salty, protein-rich miso paste packs vitamins B6, B12, and K, plus calcium, iron, and zinc. Misos vary in flavor and texture depending on which grains are added to the mix: barley, rice, or wheat. White miso, which is actually yellow in color, is milder and sweeter than red varieties.

Hope you all like it. Let me know if you try it.

LCotter

LOTS of swimming for me

Cameron Brown has been working me hard in the pool every morning and believe me, I wouldn't have been able to swim the distances we have been swimming had I been on my own. The past three days we have been swimming over five thousand meters! This is huge for me since it is such a struggle for me to get in two thousand meters. Hopefully it will give me what I need to stay in contact with the lead pack in three weeks time.

Set from this morning:

200 swim
200 kick
4x50 drill
800 pull breathing 3,5,7,9 per 25
3x 800 holding 1:17 pace with 15 seconds recovery
200 easy
10x 100 on 1:20 I thought this would be easy. I was only just making the set
100 drill
4x 50 fly
200 cool down

Came out to 5,400m today. I talked a lot of smack in the car on the way to the pool. I held my own until 1,600 of the 3 x 800 m set and then Cameron pulled away. He is in some good form and is training well here in Austin. Lots of coca cola being consumed as well.


Some pics of Cameron's sweet rig.



Beautiful SRM


The man himself

Body Imbalance and Pain

The past few days have been a blast in training. With Cameron Brown here I'm more then motivated with every training session I have. Completed a great 12 mile run yesterday averaging 5:45 pace for miles 2-11 with 1 and 12 being warm-up and cool down.

Biking has been a problem for me the past two hard sessions. My glute and lower back have been going into a horrible spasms which have me on the ground unable to move until I can really stretch it out. The good thing though is that I have been completing the sets before the spasms!! Yeah baby. Off to massage and chiro tomorrow.

I will leave this video up for a short while. Each character in this video represents the 16 minutes of absolute pain during the 5 sets on trainer I just completed. To make conditions even worse, I locked my self up in the garage to make it hotter. Yes, I was on the deck with my legs in a spasm after this set. My wife pulled up only to find me lying on the garage floor. I had been there for at least 15minutes. UGH!



p.s.
This is the funniest video! I love Family Guy!

King of Coke (cameron) and Coke Jr. (james) The delicious cold beverage coke-a-cola

Good news and bad news. The good is that Cameron Brown arrived safely into Austin the other day and has settled in well. Have been on a few rides, runs and swims. I actually put in 4,300 meters of swimming this morning! He will be a great partner for me in the pool as I have to get my a$$ into gear as October 5 is not too far away.

Bad news is that Cameron loves coke. If you read my blog a month ago you remember that I had a horrible coke addiction. Well, it is back. Three cokes yesterday and two down today. Does coke zero make a difference?

P.S.
The wife doesn't know that I steal Cameron's cokes, so ssshhhhh.....

P.S.S
Pics of Cameron's Pinerelo TT bike to come

Quick Post

So today I received a couple articles that I found amusing. The topics consisted of the worst food/drinks in America. I love this because it really shocks you when you read the calorie and sugar intake. On the plus side, there are now healthy alternatives at the fast food line but whether Americans choose to eat them is a whole other story!!

Worst "Healthy" Burger
Ruby Tuesday Bella Turkey Burger



1,145 calories
71 g fat
56 g carbs

The Truly Healthy Choice: Skip burgers entirely (few at Ruby Tuesday come in under 1,000 calories). Instead, order a 9-ounce sirloin with a side of steamed vegetables

Worst Chinese Entree
P.F. Chang's Pork Lo Mein



1,820 calories
127 g fat
95 g carbs

The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbohydrates it contains. WOW!

Better Noodle: P.F. Chang's Singapore Street Noodles will satisfy your craving with only 570 calories. Or try the Moo Goo Gai Pan or the Ginger Chicken & Broccoli, which have 660 calories each


Worst Drink
Jamba Juice Chocolate Moo'd Power Smoothie
(30 fl oz)



900 calories
10 g fat
183 g carbs
(166 g sugars)

This smoothie contains more sugar than two pints of Ben and Jerry's Butter Pecan ice cream.

No more Power: Seventy-five percent of this chain's "power smoothies" contain in excess of 100 grams of sugar. Stick to Jamba's lower-calorie All Fruit Smoothies, which are the only menu items that contain no added sugar. And always opt for the 16-ounce "small."

Makes you want to go load up on your fruits and veggies!!

LCotter

Number one Nutritional Mistake

Not eating enough -- or often enough.

The trend these days with most of might clients is that they don't have time to eat enough of the RIGHT foods and end up going hours without fueling their bodies properly. Here's a little explanation of how it works!

While overeating and undereating may seem like contradictory nutrition mistakes, they are related.
"If you don't eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism -- both of which lead to weight gain," Brandeis says.
The solution: Eat something every four hours and never let yourself "starve" from one meal to the next, Brandeis says.

Below is a sample day of someone who might need 2000-2200 calories. Most likely an active female. Athletes of course need more but this person is recreational athlete who works out 5-8 hours a week. Although this sample is not a set calorie range for everyone, it will give you an idea of how to structure your diet.
(EXAMPLE DAY)
• Breakfast
o 2 hard boiled eggs with 1 yolk
o 1 cup hot oatmeal and 1tbsp nuts and 2tbsp 1% or soy milk
o add in 1/2 sliced banana and sprinkle w/ a little honey and cinnamon

• AM Snack
o 1 reduced fat string cheese
o 1 c. grapes or small apple
o 10-15 almonds

• Lunch
o 1 whole wheat pita bread
o 3-4 slices of turkey breast
o cucumber and tomato to stuff the pita bread
o 1 tbsp. of light mayo or mustard
o Piece of fruit or whole wheat crackers if fruit is not available

• PM Snack (pre-workout snack)
o Cliff bar (whole grain) OR Luna Bar with 1/2 banana

• Dinner
o 1c. brown rice or wild rice
o 2 c. steamed broccoli w/ 2 tsp olive oil and 1 or 2tbsp Parmesan/feta cheese
o 4 oz. Grilled or baked Salmon–sprinkle with choice of seasoning and/or lemon juice and 1 tbsp olive oil for more flavor

•Evening Snack- 1/4 cup of dried apricots and 1/2 cup lowfat greek yogurt with honey and cinnamon mixed in.

I know its a VERY healthy sample day but I like to follow the 80/20 rule. 80% of the time you eat healthy and 20% you can satisfy your cravings. This will keep you sane.
Hope this feeds some minds out there.

Cheers,
LCotter

Party Pics

After Malibu tri, K-Swiss rented a beautiful yacht down in Marina del Ray. Here are some pics from the evening plus a few other shots.

Please note, I normally don't wear scarves or women's sweaters. It was very cold and I forgot to bring warm clothes.


K-Swiss headquarters


The man, the legend, EV!


Hot property.


Chris Lieto


The lovely, Katya Meyers


Ironman Japan winner, Luke McKenzie and his better half Amanda Balding


Lieto Jr and my girl Ivette

4 weeks, 5 races. ALMOST DONE

Today was the Malibu triathlon and I was off again. I have come to the conclusion I race MUCH better with more training under my legs. There will never be a schedule again like this. Did have a great run clocking in at 32:12. I have had a great time in California, but can't wait to get home to my truck and training grounds.

Tomorrow I'm racing with a PC athlete who has no vision. Did a trial run on the tandem today and it will be an interesting day for sure. His story is crazy! He was shot in the head by his step mother who was over dosed on drugs. He is great guy with a great sense of humuor. Will be a awesome day tomorrow.

Pics to come of the K-Swiss factory and expo this weekend.

Huge shout out to the K-Swiss crew: Erik, Ivette, Mark, Jon, Bond, Chris and Matt Lieto, Bjorn, Luke, Amanda, Aaron, Phil and everyone else.

EASY as 1-2-3...

Yes, I promise these are easy to make and take no more than 30 minutes to throw together. Being the Nutrition Specialist at CATZ, I get the chance to try out all my little recipe concoctions. Well this time, the Cotter Bars were next up for trial. So far I have two thumbs up from the Crew at CATZ, my picky middle brother, my niece, my dad, my sister in law, and hopefully James (as soon as take him some in CA this weekend). They are super healthy but don't taste like card board! A great pre or post workout snack.


Cotter Bars

Makes 9 bars or 12 small bars
Prep and cook time: 15 to 20 minutes
· 1/2 cups whole grain flake cereal
· 3/4 to 1 cup whole grain granola (Ex: whatever brand you prefer)
· 3/4 cup whole grain "O" shaped cereal 1/2 cup chomped dry roasted nuts
---(ex: walnuts, almonds, peanuts,or pecans)
· 1/2 cup dried fruit such as cranberries, raisins, chopped apricots or figs
· 1/3 cup honey or 100% agave nectar
· 1/3 cup packed golden brown sugar
· 1/4 c Almond butter and 1/4 cup cashew butter
· 2-3 tbsp ground flaxseed
OPTIONAL- tsp or 2 of vanilla extract.


In medium bowl, stir together cereals, nuts, flaxseed and dried fruit. Combine agave nectar, brown sugar and peanut butter in medium saucepan. Bring to a boil over medium heat, stirring constantly.
Pour over cereal mixture and stir until well coated. With back of spoon, press in mixture 4 lightly oiled 8-inch square pans. Cool." Cut into 9 pieces. Store bars in fridge for freshness.

Warning, it does get a little messy. But fun to make if you are hungry and like to lick the spoons!
LC

0-2 in LA

Came to LA to to better my results from last year which were absolutely horrible! Yes last year I posted a 2:10 and was second to last in PRO division.

The morning started well and I was feeling pretty good. Brewed a nice cup of coffee, had my bagel, and rested until it was time to head down the start. My good friend has a place here which is about a 5 minute walk to the start line. Lots of professional athletes had to catch a 4:30am bus to the start. I was lucky I didn't have to.

The surf this year was pretty calm until the gun went off. We all ran into a nice set that threw everyone of course. I had a descent line but it seemed funny seeing 50% of the field swimming at a 90 degree angle to the first buoy. I thought I had a solid swim until I just looked at the results and saw I again swam as fast as my grandmother. I did come out of the water feeling rather fresh and was ready to get on the bike.

Was off to a great start and was just settling into my rhythm when it happened. There were two riders in front of me riding abreast about 25m up the road. Each were riding in a separate lane of traffic. Beside them was a motor cycle. I was well back and had ample spacing off to the side, but not according to the marshal. I was pulled over and ordered to stand down. The race rolled by and I exchanged some less than pleasant words with her. I tried to claw my way back into the race but I exerted myself too hard and died the last 15 minutes of the bike. I was thinking about dropping since I was falling back into the same place as as last year. There were only three guys behind me and the gap up to the rest of the field was too large.

Jumped out onto the run course and felt solid and ended up coming in at 1:58! My run is coming along and ran a solid 10km for just cruising! I think that was the only positive from the race. Still lousy, but much better then the result from last year.

I managed to find USAT official, Charlie Crawford after the race to go over my stand down. He knew exactly who I was when I mentioned the stand down and apologized to me! He had reviewed the stand down with the official and had come to the conclusion they had made a mistake! I was not too pleased at all to hear this.

LA Tri has not been a great race for me. I hope third time is a charm as I think I will return.

JC

While the Husbands away the wife will play!

Mandola Vineyard in Driftwood, TX






Well, actually I really wish James could have come and experienced this with us but the hubby has to do his job and bring in the money! Anyway, when James is gone I usually turn into a workaholic and this past week was ridiculously busy and stressful! I missed my husband BUT thankfully Saturday I was able to get out and enjoy myself with these great girls above (oh ya and TYLER- my neighbor). But the night turned out to be quite the experience.

It started out a great night. We got a bottle of the vineyards white wine and sat outside on the porch to watch the sunset (very relaxing). Next thing we knew we were able to get our table early, woo hoo. So we got there at 7:40 and was seated around 8ish. Not bad since our reservation was at 8:30pm. Well, our table was in the so called "out door seating" but the windows were closed and cement walls and ceiling made for a VERY loud atmosphere. I was yelling the whole time! Then we ordered another bottle for all of us to share and waited for it to come. And we waited, and waited, and waited. 45 minutes later we had to remind the waiter about our wine. We hadn't even ordered our food yet and 2 tables had come and gone. We all were giggling and having a good time but geeze, grandma here goes to bed at 10pm and it was already 9pm. Anywho, the waiter finally comes and gets our order. its 9:30 and we all looked like we could eat off each others arms we were so hungry! Maybe it was the 2 bottles of wine on an empty stomach and no BREAD!! The waiter never brought us bread until the main course!! Not good for might lightweight self who has to drive 45 minutes home by herself!! Okay so the food finally comes around 10pm, when the restaurant is closing, and we all take a couple of bites and are just ready to go! There was no one left in the restaurant! My friend called over the manager and told him what happened. We were hoping for a free meal but all he gave us was a free desert. We took what we could get! So at this point its 10:45 and we all need coffee to get us home! We ask the waiter to bring it out with our desert but what do ya know, their out of coffee! So he brings us cappuccinos. I said, thanks but I am lactose intolerant. He gives me a not so pleasant look and I just ask for the check. Geeze, its 11pm and we've been here for 3 and half hours! We finally leave a little past 11pm and I am dreading the drive home on the dark country roads. I was fine to drive, just tired! This is James' job! he's my chauffeur, I miss him!! :) I call him in LA to see if he will talk to me while I drive home. It was only 9pm there anyway, but he was fast asleep getting ready to race the next morning! Who could blame him. Got home an hour later and went straight to bed! What a night!

Overall- Vineyard was beautiful, food/wine was pretty good, service was horrible!
Lesson Learned- I need supervision when it comes to these outings! In other words, my husband!!


Okay so not a tri blog but something different. Off to Malibu on thursday to reunite with James for the Malibu Triathlon weekend extravangansa. Yea!
Cheers,
LCotter

LA for a while

I'm here in LA at my buddies place just blocks away from the starting line of the LA triathlon. Wasn't planning showing up to race this year, but after my horrendous performance last year, I decided to return.

Went out last night to the very popular, Pink berry, and had a small yogurt. It was pretty good stuff. Settled in for the rest of the evening catching up with my old friend from Kona and his wife.

Off for some short, fast intervals on Venice beach.

JPC

Keep it simple

plus

plus

Equal=


A lot of people ask me (as well as James) what he eats before a race or rather what do I cook him the night before a race. so here's the scoop.
- It depends on what foods your body reacts the best in terms of digestion and absorption of nutrients. James and I both have certain stomach problems when eating a larger portion of pasta (even whole wheat durum) so we usually opt out of making that the night before a race. Brown rice is one of the best carbohydrates that is full of great vitamin and easily digested. Brown rice has an excellent source of manganese, and a good source of the minerals selenium and magnesium. Manganese is a critical component the antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is located inside the body's mitochondria where it provides protection against damage from the free radicals produced during energy production. In other words, when free radicals are charging your body's cells after or before a workout, this antioxidant helps get rid of them! Anyway, brown rice works for us and is an excellent source of pre-race carbohydrate.
-Then I usually add it a little spice to the meal, not much as we don't want to take any risk of upsetting the stomach but do need extra nutrients. So spinach and tomatoes on top of baked chicken is always a good bet. The diced tomatoes are rich in antioxidants A and C, and each serving offers 4.55 mg of the antioxidant lycopene and the spinach makes him feel like popeye. Just kidding, but it does have loads of nutrients that help fuel the body- Vitamin A, K, calcium, magnesium, vitamin C, folate, iron, you name it! Anyway, I had an extra 1/2 portion to full portion of brown rice for James depending on what type of distance he is racing and then the recommended portion 4-6oz of chicken breast (lean protein) for his meal. It also good to add a little olive oil for Vit. E! Oh and I usually add a small amount garlic and cumin in order to satisfy his Mexican craving!

I'll let him tell you the pre-race breakfast meal next time as I know you are dying to know, haha!
Cheers and good health,
LCotter

Austin Tri Week

The Run


Heading into T2


Swim Exit


Had a great week leading into Austin Tri after racing Chicago the previous weekend. Low volume with a few sharp efforts on Wednesday and Friday to stay sharp for the race today and then ever thing else was very easy. Race two of four complete. LA Tri next weekend, and then Malibu Tri the following weekend. I have been putting in some solid training and want to put it to use and also race my way into better form for up and coming races. Plus, it seems like a fun challenge.

K-Swiss was a title sponsor of the triathlon and being one of their athletes, they took Lindsay and I out for dinner Saturday night at Hudson on the Bend! This is my favorite restaurant in Austin. Lindsay and I only go on special occasions so it was a treat to be invited out. Mark Sheehan came in from California and all the reps from neighbouring states were all present. Great bunch of guys and we had a great evening. I ordered a espresso-chocolate chili rubbed elk. I didn't want my meal to end.

Race morning came fast and I was a wreck. I don't think i had ever been so nervous before a race before. I kept going over a quote I heard over the weekend.

"All those who show up to a race will race, but only one will win the prize, so race to win"

Warmed up to DJ Skripple this morning. Great tracks from KRS-One, LL Cool J, ODB. I'm addicted to this album at the moment. Just came back from my nieces place and had her jamming out with me. She 2 1/2 years old and I will use a word that I seldom use, cute. She was so cute! I had her bouncing, shaking her booty, and throwing out some hip hop slang.

Swim was very warm and I wasn't too happy to be in a wetsuit. Gun went off and I felt great until the turn around. I was behind Kahn and Marsh and they opened it up on the way home. I did all I could to stay with them but ended up losing about 20-30seconds to them. Came out of the water and charged through T2 to limit my loses to Marsh and Kahn.

Ahhh the bike. I pretty much played catch up for most of the day. Marsh was pushing up the front and it took all of lap one to catch up to the two leaders. Marsh lead from the front the 95% of the race so on the turn around on lap two coming down congress I thought it would be nice to take a pull. Coming down Congress I hit a pot hole and heard a very strange sound but thought nothing of it. Approaching the turnaround on North Congress pretty fast I realized very quickly what noise was I heard after I hit the pot hole. My skewer had popped open and my wheel came out of the chain stay! It only stayed in contact with the frame because the disc locked to the left and the jammed into the brake. I quickly dismounted, sorted out the problem, and received a nice push start to get going again. On the chase yet again! Caught the leader on the last lap at the high school. I tried to lead again but was nervous on the corners so I was passed on the back stretch. I came into T2 ready to run. There was more to the bike then what was written but racing is racing. I know who lead most of the bike.

Off the bike and it was go time as the three of us are all solid runners. I just went for it from the start and just hoped to establish a lead and try and hold it. At about 1km I slowly upped my pace and a small gap formed. At the Jack and Adams turn-around I pushed a little harder and opened up a little more. After the first lap was completed i just tried to hold on. I have been using Hammer Nutrition products and talking with the owner about how to use the products to best suit me. I tend to cramp badly towards the end of all runs and crumble in heat. Today I felt solid. No cramps and I was able to stay cool the entire run. Managed to take the win today which felt great as it has been a while since I have scored a win. It was also very nice to score a win with my sponsors at K-Swiss all present!

Source Endurance again put on a hell of show. Dominated the pro men podium with first and third (BM) over all. Kelly Handel placing second after a top 10 performance at Chicago last week.
That's how Source Endurance rolls.

Thanks to the following:

Jack and Adams for putting on a great race.

Huge shout out to K-Swiss for their presence this week. They make a fantastic shoes that you should check out. Mark, it was great to see you again and I look forward to checking out the big show in California.
Also, look out for some sweet new shoes to enter the market.

Source Endurance and my coach Derick Williamson. They really are one of, if not the best, endurance coaching facilities in the U.S.A.

Catz

Hyper wear they have a new cooling vest to be realeased soon that is awesome.

Phase One