Coffee Snob 1.2

Coffee Snob 1.2

Got me some new coffees to review!First from Boston Common Coffee was the Guatemala Antigua Panchoy. The is named from the area it is grown which is the oldest coffee producing lands in the country. The coffee is a mix of fairly complex flavors but all are subtle enough to not really notice, rather it stirs into a single flavor that I found smooth and yummy. It seems to be comprised of nuance hints of spice, smoke, flowers and something sweet. But again it’s really subtle and nothing like a “flavored” coffee you might get from a chain. 

The second coffee is the Congo Microlot. What’s a Microlot you ask? It’s a special and best area of a farm. So Boston Commons Coffee get the best of the best of this areas coffee and it pays off with a really great brew. It has a hint of something sweet like agave but also something tart. It’s got a touch more of a richness than the two others but I really love that because it gives a stronger darker brew. Or maybe I just brewed it stronger as I was training pretty hard at the time. Again it not a strong flavor, but you can sip it and feel like there is a complexity to it. 
The last coffee was the Boston Common Holiday Blend. A true blend of different areas the key to this is the flavor it has. Carmel, fruitiness and chocolate make you feel like Will Farrell from Elf making it himself and saying to you “smiling is my favorite.” It’s the perfect start to the 12 days of Xmas or the 8 crazy nights of Hanukkah. It’s not sickly sweet like a chain dessert coffee

So it’s awesome in the morning but for a few weeks even the morning should have a taste of sweetness! Get some next year so you can wake up with some holiday spirit.    

Get some at 


Join Team Continuum in 2016! 

Dear reader,
Please consider joining Team Continuum for upcoming athletic events that are otherwise sold-out, including:

the NYC Half Marathon (March 20) SIGN-UP HERE

the NYC Triathlon (July 24). SIGN-UP HERE

the Paris Marathon (April 3). Email us at to be put on a first-come/first-served list for registration. Please include “Paris Marathon” in the subject line.

the NYC Marathon (November 6) PRE-REGISTER HERE

I can help with race preparation, including individualized in-person coaching, and/or with customized programs and workouts, video analysis, and training plans. All free! 
As a member of Team Continuum, you also have access to our entire coaching staff, including sports nutrition experts, physical therapists, strength coaches and even a sports psychologist who can help with the mental aspect of sports and training. We can provide the personal support you need to achieve your goals from top results, personal bests and to finishing something you’ve only dreamed of. 

We can provide you with the support you need to transform yourself into the athlete you’ve always thought was in you, or even returning to the athlete you once were. All while helping families struggling with a cancer diagnosis.

I’m here to answer any questions you may have, and I look forward to helping you achieve what YOU want to accomplish this year.  

(Photo: me giving a one on one run form clinic last week with one of the Team Continuum athletes) 


Why Ryan Hall Isn’t a Relgious Crack Pot Who Ruined His Running Career.

I heard Ryan Hall retired. It would be easy to mock him. He departed from wise and skilled coaches to do “faith based training.” Literally, he let the spirit of his lord guild his training. 

The results were not very good. He went from the best American to a broken down athlete, physically and mentally wasted until he retired, a full 7 years sooner than someone like Meb who has an army of scientists coaches and assistances. 

It would be easy to rip him for that. To take this as a shot to prove science over religion. To lump him into the same group as religious people who don’t take medicine because God will heal you. 

But to do so would be to miss the real point of why Ryan Hall or any of us run. For ourselves. Because it’s not the results, the fame of even as professionals the money. It’s because we all seek something from running beyond that. By all accounts Ryan Hall used running to connect himself to something dear to him, his faith. I don’t share his faith, so Intuitively to me it looks really silly at first glance. 

But then I remember that with a nice pay check on the line while leading the race and running up Squall Valley I dropped back to suggest to second and third place at the time that we take a moment to appreciate the sunrise. That too would look silly unless you accept that some things are more important than money, results and finishing times. 

Ryan Hall, was a professional runner, but he was a runner first and he ran for the same reason we all do; and while the result may have not been what he hoped for the process is exactly what he needed and wanted and ask yourself if the journey isn’t the real reason we run, not the destination. 

After all, deep down, why do you run? 


How To Cheer For Football. 

As an endurance sports athlete you might not know anything about football or any team sports. But you can’t talk cyclo cross results in the break room
so let me help with this handy guild of who to cheer for and against.  Besides it the play offs.

New York Giants (for): my team. Grew up with NYC TV and my godfather was a giants fan. Add Lawrence Taylor who I idolized for his sheer intensity (my single most important trait as an athlete) and it was on.
Colts (against): colts left a good Union working class town in the middle of the night breaking the hearts of the city. They then moved into a dome. Domes have no business in football. Plus they moved to a wing state and a right wing town. I loath them.

Pittsburg (for): rust town, and a fan base that lives and dies with their team. Fans that care that much always make me cheer for them. Tough guy coaches and teams with manly swagger too.

Patriots (for and against): they cheat, they cut beloved players. They win. I love how they play the heel. I want them to win so we can keep hating on them for winning; for cheating; for knocking up super-models and killing people in Hartford.

Denver and Seattle (for): outdoors, bad weather, bad ass fans; and weed is legal. I don’t smoke but I hate drug laws. Get high mile high I got your back. Also what the hell is a Sea Hawk anyways?

Washington (against): I love DC and lived there. Your name is racist as f$(k and your owner a total d-bag. Change your name and we can talk.

Buffalo (for but it’s complicated …): awful winter and they play outside and it’s town America forgot, total under dogs. But I love that they lost 4 Super Bowls in a row: that was so brutal and I can’t help but love that kind of pain. You aren’t as racist as DC but Buffalo Bill was a dbag who killed Buffalo to starve Indians so rethink your name maybe?

Miami, Jax, Tampa Bay Carolina, Tenn and Arizona (against): football needs snow. Sorry. It’s nothing personal.

Dallas / Huston (against): hate Texas so hard. Dallas is arrogant and Huston is still Texas filled with Texans.

Oakland (for): love death metal vibe, and sick fans who come out when the team sucks. Add the black uniforms and bad ass marketing and the fact that it’s the gritty city next to the tech hub of rich kid transplants and I wish you all the best.

Green Bay (for): cold, outside, sick fans; and the own the team. Socialism for the win.

Cleveland and Baltimore (for): rust towns that got new teams and redemption. I also loved the intensity Ray Lewis brought; reincarnation of Lawrence Taylor. Also my bad had great shows in both those places.

Detroit and NOLA (for): yes they play in domes but they need them as shelter for the poor during emergencies so they get a pass. Detroit is so jacked up anything they get that’s good you want them to have; and NOLA is so awesome to visit you can’t help but love the Big Easy.

A different type of polarization training  

Welcome to winter. Dark days, cold air and the next race is months away for most. For athletes who have strength as a weakness or athletes over 35, winter strength training is critical. That said, for runners there are countless miles they want to do and for triathletes there are three sports already so mixing in even more sounds crazy. This leaves the question: How do I incorporate strength training into my over all training plan?

First, let’s talk about how to do strength work. Endurance sports athletes aren’t meat heads. They tend to not be comfortable in the gym. They hope by simply going and rubbing the gym all over themselves they will be fine. Nope. You got to do work. So make sure you come to do work. Own the space and make strength work this time of year your key workouts for the week. Play some slipknot and get up to get down.

Now with that said leaving the gym after a hard gym session is going to leave you hobbled. Within 20 minutes of finishing have protein to aid muscle recovery and building back better what you just tore down. I use Vegan, gluten free, no gmos, and 18 frames of protein and taste as a bar it travels well and is waiting for me in my gym bag. 

The next few days you won’t be doing high effort work because your hobbled. But unless your a winter hero there is no reason to be doing super high intensity work right now. If you do you won’t last to the last race late next fall. Plus your doing high intensity work in the gym; if you wear a heart rate monitor you will see really high output in the gym if you go there to really hit it hard and limit rest while also doing a circuit style workout.

This means you need to polarize your training making the rest of the stuff easy. For swimming focus on drills and form. Same with running. Lots of drills and zone 2 stuff. Same with cycling. Focus on building strength and power in the gym and base outside it. 

Like traditional speed/base polarization; strength/base polarization ensures your focused and able to crush the early season strength work when that’s what matters most. 

Photo: I earned those world champion rainbow strips; and I earned them because of the work I did in the winter in the gym.  

Coffee Snob Episode 1.

Boston Commons Columbia Supremo:
My first coffee from Boston Common Coffee was Columbian Supremo. Columbian coffee is a mild, smooth coffee that is dangerous because it’s delicious and easy to drink. But don’t be fooled it’s not less caffeinated. Those who travel to Spain with me will love this it because it’s often made from the arabica bean which is common in Spanish Coffee. 
This makes an ideal coffee before races when nerves are high and stomachs are weak. It’s also my go-to for running for the same reason. 

Boston Commons Peaberry Kimmel: 

My second coffee was the Peaberry Kimmel Estate. Peaberry is the 5% of the coffee plant fruit that that isn’t fertilized like the other 95% and it grows differently. Because of this it is rare and often expensive. Peaberry roast differently and most believe better.

My experience with Peaberry is that it’s oddly euphoric. I know that’s a weird way to describe a drink but there you have it. Honestly it’s hard to describe the coffees effect and taste because it just has a weird blissfulness to it. I hate sounding like a hippie but, I can’t help it here.

The other benefit to a Peaberry is that it has to be carefully selected so it may have a higher over all quality. 

The taste like much of coffee depends on the roaster and this coffee had a medium flavor; not so dark as to be overly bitter but not weak or boring. 

Boston Commons Costa Rican Coffee:
Costa Rica coffee is rocket fuel. Famously high in caffeine it’s amazingly good for waking the f$(k up when you don’t want to. Starbucks uses Costa Rica beans (they use the same beans but screw up the roasting and brewing) so if you like the jolt of Starbucks but want you’re coffee to not taste like burnt battery acid try this. It has a medium taste; strong enough that you are aware your drinking a powerful coffee but mild enough that you finish the cup without having to question if you have a hole in your guts. 

In fact my wife asked me the day I switched to the Costa Rican if I brewed the coffee differently because she was wired at work and couldn’t figure out why. 
It’s widely considered among the best in world in terms of taste and makes up 20 percent of Costa Rica’s work force including surfers and American burn outs. You know you love those dudes so feel good getting this one and put some Central America sunshine into your chi this winter so you don’t despair when it starts to snow and is gray dark and miserable. 

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Email me: for coaching or visit for more details.

Photo: I showed up in my own FB feed as an ad. Figured if They could use me as an ad so could I :-)

Pagan Man! 

What is Pagan Man? It’s an all day training challenge. There is no one pagan man. The only rule is that you train from sun up to sun down on the shortest day of the year (or weekend closest to it). The point was to build a nice base during this base building time of year. So mix in anything you want, as much cross training as you want. And just be active for the entire day! In the sat I have done any combo of cross country skiing, mountain biking, hiking, swimming, cycling, running and gym work. 

This year on 12/19 I plan to do the following and you are welcome to join me. I will be holding it out of my hood/apt. 

Sunrise on the solstice is 7:16 with sunset 4:31 here.

You can join me for all or some of it.

Pagan man:7:16 walk to pool. 7:45-8:30 swim.

Change Walk back 8:30-9:15. 

T1 breakfast


10-11 gym/strength cross training session (may move it outside if enough ppl come)

11:00-11:30 t2 prep for ride. 

11:45-4 group ride. 

4-4:31 brick run. 


I dare you

“I had a dream. I stopped being scared…’or else’ seems like a stupid thing to say to someone like me.” – Marilyn Manson 

One thing that always struck me as awesome was the sense of community among the elites of sports. I am amazed at how many pros I talk to that simply turn over information. Hell, I once coached a pro (for free) for a race where he beat me. I have had countless rides with other elites where we trade tips. Some of us even post our training plans on lines or you can follow them on starve.
Even at spartan race while waiting for the podiums everyone was giving me, the new guy tips on how to improve and that sport has some tricks to it. 
It would be easy to say that people are stupid. Or that people just want to show off how much they know. But here is the deeper reality:
There is no secrets. What makes someone able to race at a pro level isn’t knowledge. It’s hard freaking work. Endless, brutal, exhausting work. It’s talent, its durability, it’s passion. We bond, we share, we hang out because at the end of the day there is a small percentage of us that have talent, and even smaller that have talent and have the passion and drive to do the work. Telling someone to do an 8 hour training day isn’t giving away a secrete: it’s a dare. 
It’s also why pros mix so freely with non pros (or at least I do). Because regardless of talent we all respect anyone daring enough to line up and do something brutally hard. So what what are you doing in 2016? because I dare you to make it epic. 

(Photo: me coaching Christine to a top 3 over all at the Boo Du on Halloween but I am temped to wear that hat 365 days a year). 



I want to welcome Boston Commons Coffee to the team! As you may know, I LOVE coffee, and now I am fueled by the amazingly fresh tasting, locally roasted high quality roasts. 

Check them out at: