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A picture that sums up 2021. This was mid Wild Dul

A picture that sums up 2021. This was mid Wild Duluth 50k where I finished 7:13:29. The smile definitely wasn’t there the last couple hill climbs, but this year wasn’t all smiles either. Overall, the great things that happened in my relationships, business and fitness are my favorite to date. I appreciate and am grateful for the support of everyone. I learned from mistakes and moved on faster from negatives. As each year seems to move faster it becomes more important to focus on growth and use mistakes as an experience to learn. That perspective is something I value and will be the focus of 2022.
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As for data 2021 was my best all around in fitness to date. For 2022 it’s all about triathlon. Swipe to see ➡️ Here’s a break down!
🏃 105 miles more than 2020 and most milage for a year 778.
🚴 37 miles less than 2020 but most quality milage due to better programming.
🏊‍♂️ 28,381 yards (16.1 miles) more than 2020. Still work to do but on the right track for successful race season in 2022.
💪 10 hrs less than last year but still spent 6.5 days in the gym and wouldn’t take a minute of it back. Hope everyone has a fun and safe New Year 🎉

Getting the itch for some trails with my buddy aga

Getting the itch for some trails with my buddy again! There will always be something about the trails that brings me mental freedom unlike anywhere else. That experience is heightened when you are also on the Gunflint trail! One of my favorite memories from this year 🌲

As we dive deeper into this holiday season and int

As we dive deeper into this holiday season and into the new year I hope everyone gets a chance to be surrounded by someone/everyone that supports them. Truth is that many people don’t get that. As you receive and give gifts remember that the most important part of the holidays is giving your time as the best version of yourself to the people that support you. Not to be a grinch but that may mean worrying less about presents, not relaxing with alcohol or over indulging in foods. Be the person that is present and the version of yourself that best supports those that support you! Just like a sunset the holidays happen quick then another day comes and goes with the normal hustle of life coming back again. I wish everyone the best holidays as the happiest and healthiest version of themself!
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Picture from 10/29/2021 looking over Gunflint lake.

Starting Saturday off enjoying some of my recent B

Starting Saturday off enjoying some of my recent Black Friday purchases and looking for a workout in my 80/20 Triathlon book. I’ve been loving @roka blue blocking glasses. They make all light easier on the eyes in the morning and evening. The FYKE hoodie from @flagnorfail is very soft and their message aligns with my lifestyle. Last my @garmin fenix 6 solar which gives me more data then I’ll ever know what to do with but keeps me moving in a healthy direction with my training! This an accurate depiction of everyday for me. Routine and consistency of figuring out training while surrounded by things that are aligned with my mission before making the day a productive one 💪

One year ago today I was in full recovery mode. Af

One year ago today I was in full recovery mode. After hernia surgery on 12/15/2020 I had tons of inflammation in my abdomen. It hurt to sit up and anything besides an easy bike ride (I rode at 7mph 2 days after) was off the table. Even before surgery I was unable to do hanging leg raises due to the stress on the hernia. I’m grateful to be on the other side. My overall fitness and programming of workouts are definitely at its best. This was a pivotal experience I unfortunately needed in order to become better! Here’s the 3 things I learned that hopefully can help you prevent a serious injury.
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1)Prioritize and train your weakest link. Yes, the saying you’re only as strong as your weakest link is true. For me my pelvic floor, abs and adductors were weak. I knew that but neglected it for a bigger bench and better running. You can have abs and still be weak too. Well rounded core training and adduction/abduction are forever a staple in my programming for pelvic/hip strength.
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2)Over training prevention! Sleep, nutrition and adding low volume weeks are something I take very seriously. Every 4th week I lower intensity and skip workouts for rest. Fitness is a slow build that requires rest and recovery for longevity. Listen to the parts of your body that feel sore and tired it’s a signal it’s under recovered.
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3)Training specificity! You cannot do it all at the same time so look at your goals in blocks. For a marathon your strength and muscle mass will be lower as you peak. For powerlifting your cardio endurance will be lower closer to competition. It’s your body’s way of adapting to the most important task at hand. I get stronger in the winter because I’m outside less and not as focused on cardio. I try my best to maintain strength and muscle during the summer but I enjoy being able to run or bike longer in nice weather. Though I borderline and test what is possible here I prioritize with the seasons or training blocks to prevent injury/overtraining.

It’s moments like this where you finish a 27 mil

It’s moments like this where you finish a 27 mile trail race by running stairs that emphasize leg day on a new level. I haven’t been great at consistently training legs for strength. However, after fall trail races it has given me new perspective. For the last few weeks I’ve prioritized leg day meaning Monday’s start with legs. That also means Tuesday I’m walking funny. I respect that muscle pain and stiffness so that these moments in a race I’m prepared to finish strong 🦵
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Picture from Duluth Grand Traverse where I finished 27 miles in 6:04:23 🏃

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