Rugged Individualist. Certified USA Triathlon Coach & NASM Personal Trainer, Men's Self Improvement Coach. President of Go Farther Sports. National Ranked Triathlete & 100 Mile Grand Slam Ultrarunner, only the fourth New Yorker to finish four of the oldest and most prestigious 100 mile ultramarathons in the U.S. in only 10 weeks.

Monday, June 17, 2019

Start of Ironweek Coffee Musings

I'm jacked on coffee after waking up at 2AM.

I'm packing! 🛄🛄

Getting everything together can be an agonizing process. There are some small yet essential things that have to be packed in for triathlon.

That's how life with a bike is like. It's a high maintenance machine that needs to be pampered for it to work. It needs lots of attention and a lot of money needs to be thrown at it so that it doesn't give you headaches.

Kind of like a girlfriend. 😜

Hopefully it will help me through the Ironman bike segment with ease. And hopefully the headaches will be worth it.


I'm wearing the New Milford 5K shirt today while I drink my coffee. It's quite nice! This was the race I ran on Saturday. I did get a tad under 7 minutes per mile pace in this race, and I was very pleased with that
I actually enjoyed a 5K race. Okay, you can shoot me now! That's not supposed to happen! 🤣

That doesn't mean I'm giving up the long stuff for 5K races!

This definitely is nice cotton shirt from that race. In a time where 90% of the races give away tech shirts (I have too many of them), a cotton shirt is something I can really appreciate.

Hint, hint...RDs? You listening? Cotton shirts are NICE. Hint, hint...


I've notified most of the athletes I'm coaching and I'll post this here. Ireland has good WiFi, so it should not be a problem to contact me via FB Messenger and emails. I know T-Mobile can be reached worldwide, but I'm not sure of the costs with my particular plan. If it is expensive I will use another sim card to keep costs down. That means SMS text and calls will NOT reach me from this Wednesday to next Wednesday. So try not to text me during that period.


One last thing...if you see a remark from me at 3AM tomorrow or Wednesday, that means I'm up.

Yep, I've placed myself on European time starting this morning. Yep, I'm already up around 6 hours today. I'll be going to sleep around 6PM each night until I leave on Wednesday.

If I'm going to start this race at what will be 1AM Eastern Time here, I gotta minimize the jet lag, right?

Tuesday, June 11, 2019

Dreary Rainy Tuesday Coffee Musings

This is the first morning in a long time that I didn't train in the morning. It's a strange feeling, this feeling of unproductivity.

I don't think I like it.

I had a bike slated for this morning. I'm currently trying to clean it up for the Ironman in 12 days and I don't want to ride it in the rain.

I do have my old bike but that's in the middle of being overhauled and repaired for the fall and winter months.

And it's supposed to clear up, so I figure I get my ride done in Johnson Park when the weather clears before going over to the Summer Series this evening.


About the Summer Series, I thought long and hard and decided not to do it this year. Though I'll be there to volunteer full time for three of the four races.

It's both financial and timing issues that helped me make my decision. The races I'll be undertaking this year are quite expensive endeavors, with two overseas trips. So I need the bulk of the money to be placed in with those trips, including travel insurance. The insurance is pricey, but is much needed here.

The timing is bad also; I already have one 5K to do this weekend (New Milford) and I don't want to overextend myself with another 5K this week.

Plus, I won't be around for the second race, and the third and fourth races will be coming at a critical time when I have to concentrate on USA Triathlon National Championships and UTMB.

I'm glad to stick around to volunteer though, so I can do whatever the RD wants me to do. 🙂


I'm glad to see that Tom O'Reilly has gotten a very good diagnosis on his brain cancer, that it has shrunk significantly.

While I think the radiation and the chemo have a play in this, I really think that it's the positive vibes that he continually gets from friends and family that is making the difference here. I wish him the best in his continued progress.

Sunday, June 9, 2019

Fitness Sunday Coffee Musings

I love the community I'm a part of. 

Seems like everyone is doing different and fun things with their fitness this weekend.

One person got a big PR in his triathlon yesterday. Congrats Johnathan on the Mighty Montauk Triathlon feat!

 Johnathon on his bike

Some people I know participating in Ironman 70.3 Maryland right now. Sorry that they had to cancel the swim portion due to Small Craft Advisory but you definitely got the bike and run Kenny and Alison.

 Kenny finishing Ironman 70.3 Eagleman

I knew several people participating in the first race of the Staten Island Triple Crown. Good luck Lisa in the Ollis 5K today.

 Lisa at the Ollis 5K

Lisa also participated with Karen at the NYRR Women's Mini 10K race yesterday. Great job ladies!

And of course the real hearty runners are participating in the Midnight Squatch Festival 12 hour race, including Elaine. Just 4 hours left Elaine! Make every minute count.

 The RDs at Sassquad, finishing up their 12 hour race.

One person I know is riding his first century in South Jersey, raising money for cancer awareness. Good luck Alexandre!!!

 Alexandre just finished his 101 mile ride!

Last, but not least, a group led by Marc was running around the streets of Brooklyn yesterday taking pictures of newlywed couples with new recruits of his Wedding Hashers. 14 couples! Wow.

 The Wedding Hashers found 14 newlyweds to take a picture with!

These are the friends I surround myself with. I'm pretty blessed to be part of this community who embrace this fit lifestyle not just for competition, but for fun. 🙂


As for my personal endeavors, it was time to put the new Continental 5000 tires on my wheels yesterday, then test them on my bike/run brick today. The ride went flawless, and the tires ride smoothly.

 Ah, the new Conti tires!

As for the brick itself, the 20 mile ride and the 5 mile run felt really, really short compared to the long rides and runs this past week. The brick was nice and relaxed, and I thoroughly enjoyed the shorter run off the bike.

I'm going to enjoy this taper! 😁

I just have to make sure I eat less to match the cut back in the training. I don't want to gain unneeded weight in the last 2 weeks.

I opted for travel insurance for this trip. The trip covers the bike (if lost or damaged), medical, trip delays, etc. The insurance is from World Nomads, which specialize in insurance for endurance athletes.

It was over $100 for the coverage, but after having recurring nightmares of receiving a broken bike, or no bike, in Ireland, I decided to break for it.

I'll be using this insurance for UTMB as well. It'll be cheaper, around $60, as I won't need coverage for a bike in that race.

Still, I feel relieved after plunking down the cash for it. Piece of mind is everything, right?


Have a great Sunday people. Make sure you get outside and do something on this beautiful day! 😀

Friday, June 7, 2019

☕☕ National Donut Day Coffee Musings☕☕

I know it's an unhealthy treat but after having a great week of training, it's safe to say that I earned it. 🍩😁🍩
Basically anyone can get a free donut with a coffee today at DD. I'll take it.


The last training challenge has been cleared! Two 50 mile rides in as many days.
The first one was on Wednesday. I had no problem keeping the speed up over 20MPH. As a matter of fact, I was holding back a little knowing I had to do it again the very next day.

I'm glad I did hold back!

The second 50 miler was a different story. The legs were clearly more tired, so I managed to keep it close to 19.5MPH for 30 miles.

That was when I put the hammer down.

The last 20 miles were close to 21MPH to finish the ride at 20.1MPH average. It hurt like hell to maintain that speed, but I wanted to know the limits of my fitness on this ride. I have to make sure that my Ironman race strategy works with my present fitness.

Anyway, after a good swim this morning, all I have is a 14 mile run tomorrow and a bike/run brick on Sunday and I'll be into my taper!

I'm chomping at the bit to play in Ireland!!!

Meanwhile my swim continues to improve. A short workout of 3x400 freestyle with paddles yielded 5:37 (good time), 5:34 (great time), and 5:26 (holy shit time!). If I don't come out towards the front after the swim, something must have gone wrong. 🙃

I have the bib number 1900 for the race. That's a good number. And everyone I know agrees.
A quick look into the number shows the following tidbits:
One of the factors is 50 (50x38). Yep, I'll be 50 years old when I race.
It's the largest 3 letter palindrome in Roman numerals (MCM). I'm not sure if that is good or not, but it's fascinating. 😁
That's really about it. Enjoy your donut today. Just make sure you swim or bike or run today so that you earn it.