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  • Longest race of my life: two weeks to Ironman; diet

    If you have been following this series, then you would know that two weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. I have written about many aspects of my training, and now seven articles in; I am running out of ideas.I started asking those of you who have emailed me about this commentary series, to see if there were any
  • 70 years of heritage and pride

    With the Air Force’s 70th birthday upon us, now is the time to reflect on our heritage and what it means to be an Airman. It’s often easy to get caught up in the everyday grind of the job, but it’s important to take pride and ownership in what you do. In the beginning of my career, the Air Force was just my job, but it has since become the pride I
  • Longest race of my life: three weeks to Ironman; visualization

    If you have been following this series, then you would know that three weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. Last week I wrote about how I fell of my bicycle from a poor technique that I developed while visualizing my race on the stationary bicycle. Outside of the fall, visualization has been the foundation of my
  • Longest race of my life: four weeks to Ironman; even adults fall off bicycles

    If you have been following this series, then you would know that four weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. In the previous articles in this series, I have written about why I decided to take on this race, my weaknesses, and the things I am doing to correct those weaknesses. For this article, I am going to write
  • Welcome to the top 3: Accepting the charge

    On May 24, 2017, the U. S. Air Force announced the selection of newly appointed Master Sergeants. On that list, number 2,551 was my name. The congratulatory phone call from my leadership culminated 14 years of a goal although striving for, I was not sure was obtainable. Fourteen years of working to be a great Airman, a follower, a leader, the
  • Longest race of my life: six weeks to Ironman; consistency and discipline

    If you have been following this series, then you would know that in six weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. In the last five articles in this series I have written about why I decided to take on this race, my weaknesses, and the things I am doing to correct those weaknesses. For this article I have decided to
  • Longest race of my life: seven weeks to Ironman; enjoying the view

    If you have been following this series, then you would know that in seven weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. Last week I wrote about how I needed to put more time in on the bike, and after many hours on the bike last week I have noticed some amazing things on base. It may be that I am biased because I am a new
  • Longest race of my life: eight weeks to Ironman; back to the drawing boards

    If you have been following this series, then you would know that in eight weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. Last week I wrote about running being a weakness of mine but while competing in the base triathlon last weekend I found another area to improve.Leading up to the base triathlon I was running between 50
  • Progressions in diversity

    On July 21st, the Vandenberg Equal Opportunity office hosted a Diversity Day event at the Pacific Coast Club. When I walked into the PCC Ballroom, I was welcomed with my own personal Hawaiian lei. In Hawaiian culture, this customized wreath represents love, honor, or friendship upon one’s arrival or departure. I felt this affection as I sauntered
  • Longest race of my life: nine weeks to Ironman; no excuses

    If you read my last post, then you would know that in nine weeks from this Sunday I will be competing in the Ironman 70.3 Superfrog. Preparing for this competition has required me train my physical and mental endurance. Of the two, mental toughness had been a weakness of mine in the past.I remember the first time I ran a mile and a half for time. I
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