Q & A with Coach E

1. Thank you for the interview. Why don't you start by telling us a little bit about your current coaching/work commitments.

Currently, I work as a full-time strength coach at Results Fitness in Santa Clarita, California. I train 40-50 clients a week and our main focus is strength training. 20% of my clients are endurance athletes and take part in some workouts that are specifically designed for an upcoming running race or triathlon. I have also coached Swim Masters programs and have taken part in several triathlon specific coaching clinics. I just received my USAT Coaching Certification in 2008, so I am looking forward to coaching more triathlon-specific athletes in the near future.

2. Can you tell the viewer your educational or previous career background and how you ended up working in this industry?

I actually have a B.A. in Economics and a Masters of Science in Education, but have always had a passion for teaching, coaching, and sport. I coached college volleyball at the NCAA-Div 1 level for 2 years while getting into competitive running after being a collegiate athlete myself. I then got a coaching job at Results Fitness after working in Marketing for 3 years and have learned that this is truly my calling. I will continue to work with the triathlon community, as well as clients who want to focus on strength training for fat loss and volleyball athletes.

3. And what is your training background?

How's your triathlon training going! i have been competing in triathlon for 4 years (since the age of 25) and have most recently transitioned to Ironman distance. I have now completed 4 full distance Ironmans since September of 2007 (is is Jan '09 right now), which also completed 1 Kona Championship. All have been completed in under 12 hours, which I am proud of, with an 11:01:30 PR set in Arizona 6 weeks ago.

4. What would you take from your training background that would be valuable for our readers?

First and foremost, strength training is necessary to become stronger, faster, and injury free during triathlon training. I could not have done this well without having a specific training program. Nutrition is also important- both during races as well as while training. I have done a good job with both and feel that I an speak to a successful program that would help an athlete get faster and stronger by using both in a more advanced, planned way.

5. What are your typical clients and personal achievements as a coach?

I have had clients reach many a goal of losing fat and getting stronger. Most of my female clients have focused more on performance goals- for instance, in our last 5K Team, all of the repeating members set PRs as they ran faster than the previous year that they had trained with me for. That was our most recent success at Results Fitness.

6. Can you describe a typical training session consist of for your clients?

In the gym, sessions are 1 hour. They begin with a 10 minute Dynamic Warm Up, then a 5-10 minute corrective phase. Then, 10 minutes are spent doing some more core endurance exercises, and then we focus on our resistance training for the remainder of the time. With most of my endurance athletes, I spend 30-60 minutes with them in the gym- depending on the time of year and where they are at in their training cycle.

7. What are the best general training tips for a triathlete?

1. Don't Overtrain
2. Log your workouts and learn from your successful races, and your not so successful ones.
3. Take more time off than you need in the off-season
4. Taper is so important- especially for Ironman Distance
5. Strength Train year-round
6. Limit Alcohol and Sugar when you can and eat whole foods
7. Enjoy other cross training activities to break up the monotony of training
8. Find a training group- don't always train alone.
9. Get regular massages
10. Enjoy your training- as you may not always have the best race day!


8. And the three biggest mistakes?

1. Overtraining
2. Thinking Strength Training will make you big or slow
3. Not tapering enough before a race

9. Do you have a “go-to guy”? Someone you can go to when you’re left scratching your head, have questions or want a second opinion about something?

Yeah, his name is Mark Montgomery and he is one of my dearest friends and an ex-pro triathlete. He is a bit old school in his thinking,but keeps his mind open to new ways of training. He is not necessarily "old school"- I call him more of a purist. He knows what works- and what doesn't. Overtraining doesn't work- so, don't do it. He is also not an extremist and keeps things pretty level.


10. What do you say to triathletes that tell you they don't have time to incorporate strength training into their schedule?

I say, "see you at the finish line"- I will be there before you. Just kidding...I say that if they have given it an honest try, and it hasn't worked in the past, that they try a different program. Perhaps that is what the problem was. Most athletes think that strength training involves heavy barbells all of the time, and they associate it with bodybuilding- not strengthening. Power is so important if you want to go fast- and I am definitely a believer- just look at my results over the last 2 years when I have been strength training to the 3 years prior- when I didn't. Granted I have had more experience, but bottom line- I have had much quicker times because I have had the luxury of a great strength training regimen.

11. Do you train males and females differently?

No, not at all. Actually, they are treated very equally. Programs are always based upon goals and the individual's needs and assessment. Gender doesn't have an issue- however, if you are talking about nutrition, needs for both men and women can differ- especially when considering age.

12. What are your thoughts on nutrition and the role it plays in athletic preparation?

Nutrition is the fuel that keeps us going. For triathlon, it plays such a huge role- during a race, before a race, post-race, and your everyday feeding during training. You get to know your body very well when doing multi-sport because you can actually feel in-tune to when you are deficient in certain nutrients. That is why supplementation is also very important. We can't always be perfect with our food choices- that is why we need good insurance policies in our supplements that keep us balanced. After all- it is all about balance- nutritionally speaking.


13. What the most recent thing that you have learnt that has changed the way you programme?

I have learned that you can't always follow your program 100%- sometimes, not even 90%. When you are doing multi-sport, including strength training- and most, with a full-time job, and most, with a family..balancing your overall physical and mental health can be strenuous. So, who wants to worry about following a rigid schedule for training? It is impossible. So, when you can (as both a coach and athlete) keep this in mind, it is very freeing and you can enjoy your sport and the training experience much more.


14. What are the top threemisconceptions/myths about physical preparation that you have faced when working with triathletes? How did you tackle them?

1. More is better.
How to tackle it? With a perfect periodization program. If you have the correct program in place that will build your volume at the correct pace, while getting you the recovery you need at the right time to guarantee your peak at the race, you should respect it and not do more than your program calls for. Stick to the plan and trust it. Don't do anymore- your body does better with less.


2. Biking is the most important event.
How to tackle it? Well, sorry- but, the race is really won on the run. Ask any triathlete and they will tell you- especially in the longer distances, that you can 'blow up" very easily on the bike and forget that you still need to run 13.1 or 26.2 miles. Remember that you can always run faster if you saved some legs off of the bike. Don't hammer the bike too much- you need to be able to run strong and finish the race- and pass people on the run. It is way easier to be passed on the bike and then pass people on the run than be passed on the run.


3. I need to train the week before a race.
How to tackle it? I raced Kona this year and let me tell you- I have never seen so much training the week before a race. Some of the best advice I have ever heard- from Alwyn Cosgrove- he says, "There is not a lot you can do the week before a race to prepare, but there is a lot you can do to f$%# it up". Enough said.

15. Where can more people read about your training theories and programmes?

They can read about them from the book I co-authored with Rachel Cosgrove, called "So You think You Want to Train for your Frist Triathlon". You can also email me directly to get some advice for your programs.

16. Bottom line - what's your training philosophy?

To develop a program that best matches the athlete's goals in the most efficient time period- combining smart strength training and nutritional philosophies, while remaining injury free.

17. I know you are always busy - what are you currently involved in that our readers may be interested in?

1. REsults Fitness (results-fitness.com)
2. USA Triathlon
3. Co-authoring a book with Nick Grantham
4. Training for 2 IM in 2009 and hoping to qualify for Kona in the 30-34 AG.

Ironman Arizona...Race Report

Okay, so most of you believed I could do it. I can honestly say- I was starting to wonder if I could as well. 3 Ironmans in 3 Mos- actually, in 57 days. That is a feat only Joe Bonness or Hilary Biscay would attempt, and be really good at. I had some great results thus far at IM UK, taking 4th in AG and finishing in 11:45- a brutal day, weather-wise, and the course wasn't too easy. Then, Kona- of course, beautiful scenery and demoralizing humidity- 11:54, finishing time. Going into Arizona, I was really really hoping to finish in under 12 hours- and praying that my body would hold up and I wouldn't snap an Achilles or strain my IT band and have to pull out. Who knows what you start to think going into a final race- especially when having raced for so long the entire year- and having 2 very long, intense races under your belt prior.

I drove myself to Arizona- Tempe, to be exact. I was having a dear friend of mine from the Midwest, Nicole, come and meet me there. Last time she was at a race of mine, I took home 2nd Place overall and $250. So, she had been good luck in the past. I could hope for better weather than both the UK and Kona- at least, weather that resembled Santa Clarita. Leading up to Arizona, after taking 1 week off after Kona and doing some easy swimming and spinning, I made up a "loose" training plan to lead up to Arizona. Basically- do what I felt like each day, and make sure that I got in at least 1 longer workout a week in each discipline. I ended up only swimming a few times, but did multiple indoor bike workouts- some of which were 2-3 hours, Interval training focused. My runs, I kept off the pavement and made routine drives to go run on trails and on the grass- like Santa Monica, San Vicente...

I got into Arizona and met up with Mike, a friend of mine from college. He took me out and had dinner. Then, the next few days, I just chilled out at the hotel and did some exploring of the course. I had my car, which was really nice- I was able to have that freedom to check things out and drop my stuff off when I wanted..didn't need to wait for anyone to give me a ride, or pick anyone up. I liked that- a lot less stressful.

The days leading up the race, I was actually nervous. Can't say why exactly, but I had some doubt that I hadn't yet felt this year. Perhaps my last "hurrah"- so, I didn't want to screw up my last race. I called my mom- asked for her advice, she gave me some good luck, and after I cried a few times, I felt better. Yeah, I cried. I was super nervous. Nic was getting in very late the night before the race, so I slept lightly until she got into the room at 11 at night. It didn't matter- I was mentally ready, and I told myself- this would all be over in less than 24 hours.

Woke up, drove to the start. Got my bike checked one last time. It was going to be a great day to have a fast bike if I did everything right. I was mentally ready to crush this mo-fo. I was embarassed at Kona- I am not kidding. I thought I should have ridden a lot faster, and I didn't want to do that again. I had worked my ass off on that thing, and I was determined to show myself that I could ride a sub-6 hour bike in an Ironman. No excuses today. I was going to ride hard, and if I blew up in the run, I would- the bike, I needed it for my own sanity.

The swim was a great start- Tempe Town Lake. Dirty, dirty...cold as hell... and a 'jump in' water start. I am the kid at the end of the pool who dips her toes in, then up to the ankles, then to the knees..then...maybe 10 mins later, "in". I hate a jump in start- that is just mean. But, I went in with a new (cute) friend- he counted down, and I couldn't help but jump in with him and follow him to the start buoys.

I love the music before the start- they have such goofy songs to play before the Ironman. I mean, it is a long long race- you would think maybe they would play something a bit more mellow...yet still intense...maybe a bit meditative- no, they play AC/DC 'Thunderstruck'- last IM in Wisconsin- Eminem. Cracks me up- but, got me fired up. Did one last 'P' and was ready for one last long day.

The swim was an out and back. Felt great the entire time...despite the lack of swimming I had done after Kona. I was still in great swim shape, and let me tell you- the roughest swim I have had. Mean, mean people- smacking my head, I don't know how many times. I am not scared- I will get up in that mess. I am an agressive swimmer myself, but honestly- I don't hit people 'harder' on purpose. Some of these athletes get so agro. Funny, it really is.

I headed back into the finish and ran up the stairs. Lots of volunteers there to strip the wetsuits...no way. I can take off my own. I had swam in 1:01. Not too bad...Looking good going into T1. Got my bike stuff on, and ready to head off onto the 3-lap course. That was going to be the hardest part of the day- going 3 x's around the same course. But, would be predictable and easy to pace if I did it correctly.

I won't tell you about the entire bike. Just that I hated the first lap, and then it got better after mile 40 or so. Didn't have any malfunctions- Dominique fixed my Kuota up super fine after Kona, so it was running perfectly. I had a great 3rd lap- met a friend along the way, and a few 'not-so-nice' riders. One guy in particular had some beef with me b/c I talked smack about him eating on the bike and not paying attention. He said something to me in Spanish- I understood, but played it off like I didn't. I beat him into T2, so that should have said enough. Coach Nic was taking pics the entire time and she was there everytime I came around for the laps. Damn, I felt good today... Super sunny, and in the 80s. Perfect riding day.

I came in off the bike, and holy sh$t, I rode a 5:31. Yeah, it wasn't too hilly- but the wind was a challenge for us, and you had to bike it smart so that you didn't mash too hard- wondering how the run would feel. I got into T2- penalty/free this time- and changed into my customary marathon apparel. I didn't know it at the time, but I was 3rd in my AG coming off the bike. So, in good position for a Kona spot again.

The run would also be 3 laps. Good because there were lots of people cheering you on. Bad because it was the lap thing again, and it was a bit up and down in spots. Hard on the legs, really is- especially when it is all pavement. The first 6 miles were tough- mainly b/c it was still hot, and not shaded at all. I was holding a 8:45 pace- and then, mile 12, I was feeling a bit hungry and light-headed. Needed to eat a bit more. I had 1 Clif bar on the bike- 16 salt pills, and about 8 gels. Close to 4 Gatorade bottles..enough calories for what I was expending for sure. Just needed a wee-bit more. So, took it a bit easier until mile 20, then my goal was to get under 11 hours. I could do it if I really hustled- and perhaps ran 8:30 miles. It would be a lot to ask, but so darn close.

I was close. 11:01. I missed it by 1 min. And only got passed on the run by 1 other chick in my AG- so, I finished 4th. Not too bad for my 3rd IM in that short amount of time- 4th in UK, 4th in AZ. I had a great, great race, and I was super excited when I was done. Nic and I went straight over to get a beer and Quesadilla at Hooters- of all places, and then met Mike at Applebees for a Oreo Shake.

Onto next year:
*New Age Group: 30-34
New Orleans 70.3
Wildflower Long Course
Ironman France
Ironman Louisville
Kona!

Kona Final.. Race Day

Woke up at 4:45am...got picked up by Lisa and her family. Had my breakfast and my coffee...and, got ready to head to transition for body marking..

The transition area in Kona was really similar to any other, except it was much more organized and they had nice, fake green grass down on the ground around the bikes. Our T1 and T2 bags were hung neatly and our escorts were there in the morning handing out extra bike pumps to make sure we were perfect. No wetsuits to worry about in the swim, so got in line for the bathroom, and headed close to the water. I decided not to wear the skin suit- I will swim like I swim, with nothing on but my sports bra and shorts, and call it good. I was freshly shaven and I felt damn fast anyway..who needs a skinsuit...

The swim start is in the water, and it takes a few moments before they set off the canon. And, hopefully, I won't be right under it, or maybe I will.. Seriously, right under it. It was so loud, and all I could think about was, "this was going to be a long day...have fun". The last two words I said to myself- HAVE FUN.

The swim was very unique and almost calming. It was beautiful how clear it was, and all the fish I had seen the 4 days before were the same- they were not aware of us swimming around in their world. Or, maybe they were- no one noticed. I followed all of the feet to the big boat turnaround- just one turn, that was it. A very straight forward swim, actually. I had reached the turnaround, and had felt a few feet in front of me. I thought they were feet- but, in fact, it was one of the amputees. I was a bit shocked, but then a bit humbled all at the same time. It was pretty amazing to me to know that I was racing with these athletes, without equality in limbs, but with so much passion, drive, and spirit- it really made me happy to be alive and healthy.

I finished the swim, and was feeling great. I had swam a 1:10, which was about 10 minutes slower than my wetsuit time, but honestly, I was happy. I wanted to get changed and get on the bike. I have never really looked forward to this part of the race, and especially this one- I knew the wind was an obvious force and had no idea just how gnarly it was going to be. But, let's just say I was up for anything, and there was no turning back.

The first 30-40 miles were not too bad. Cyclists around me even after 30 miles had white rings around their pants where their sweat had run. I looked at me- same story. I had already started popping salt pills, and after 3 hours, had taken about 10 or so. I had planned to take 30 on the bike, and had enough to last me. I was confident in my nutrition that way. We headed up to Hawi- to the turnaround. It was a very pleasant STRONG SIDE-HEAD wind- not sure what the hell you wanted to call it. All I know was that you couldn't ride aero- no matter who you were. If you were 300 lbs, you couldn't. This wind was serious, but I was singing the whole time. No way was I going to get mad or fight it. I went with it, and knew..only 20 miles and then we can get a little help on the way back...just mind the nutrition.

Turnaround- it was great. People there cheering, and an instant downhill for a bit. The next 30 miles were a bit more of the same, but I kept my cadence high and didn't fight too much. I figured this was a bonus for me. Come mile 90-110 or so, I was in great shape and I actually passed a lot of people who were just dying. A bit too hard in the beginning and now people were in trouble. I actually ran into my friend Graham and he needed some more salt. So, I gave him a few pills- it was going to be a long marathon for him.

Come Mile 105, I had a interesting interruption- a guy in black and white stripes on a motorcycle wanted to bust me for drafting behind the Navy Seal champion guy...the big handsome black dude- do you know him? Anyway, I was only behind him 10 feet when the guy flashed me the red card. I was like, where is the next penalty tent- I am practically on the run.. He said, "In T2- you are probably tired and want a rest anyway- that will be 4 minutes". Funny- the only penalty I have ever gotten, and it was at the World Championships.

I got to the tent- peed, and had a chat with Kathy. Then, got to my T2 gear, changed up for the run, and then headed off to Ali'i drive. Yes, 26.2 miles to go. I don't remember too much about the run except for miles 12-20 out to the energy lab totally sucked- I mean, I was holding 8:45 pace, but that just slowed me down to a 9min mile pace...and I was feeling so tired. I was hoping I would find my 2nd wind...and praying to get out of the lab to the last 10K. You know you have done an IM or two when you start praying for mile 20 of the marathon and hoping to descend your last 10K.

I got out of the energy lab, and had my last solace in a bottle of vaseline, which I spread all over my underarms and thighs. I was greased perfectly, and I even ran by a bag of M&Ms- a huge bag, someone must have had in their special needs, but didn't need. I thought about taking a handful, but didn't have the energy to pick it up. I had 6 miles left, and I wanted to finish before dark. I WAS NOT GOING TO TAKE A GLOW STICK. HELL NO. So, I turned on all the adrenaline I could muster, and looked at my watch- I could definitely whip out a sub 12-hour Kona if I paced this just right and didn't blow. I was on my way...

Mile 23, great. 24, even better. Mile 25- the best sign in the world at this point. You should see me sprint the last mile of the IM Marathon. I look like I have the biggest diaper on that you have ever seen- not sure my hips moved that way. And, my poor feet! I was sprinting, though..and I crossed the line, felt great, and didn't need much help. I was a 2x Ironman and had the biggest smile on my face. I conquered Kona, like my mom said, and it was the most amazing feeling I have had in a long time.

1 more to go...Ironman Arizona...5 weeks...can she do it? Report to follow...

KONA- Part 2...

Oh yeah..so Shave Ice. That is where I left off. I swore by it. Everyday, right before sunset, I would have a large one...sometimes with the frozen yogurt inside. It was so good. I really really love that stuff. Wouldn't have it everyday if I were not training or racing, but a definite treat.

The day or two before the race, people were still running around training heaps, as if they hadn't trained enough for it. I am sure there are countless people who are injured that go into Kona- because they qualified at a race so far before the actual October dance, yet they are not going to miss this- the most important one of the season. I mean, there are lots of people who end up walking the marathon, just to finish and say they completed Kona. Not sure if I would have been able to do the same, but I wasn't in their shoes. Very very tough to NOT do Kona, a race that you worked so hard to qualify for- some people, spending their entire lives to do the big race.

The day before, I was getting all of my stuff ready. Monty went out with me to do a short jog, and then Lisa gave me her skin suit to try for the swim. I was thinking about it- as we can't wear wetsuits for the swim. I was thinking that I would wear the fast suit, but then again...was also thinking it would be too much hassle. After all, had never wore one in a race before, or even practiced enough in it. I decided to shave instead- I shaved everything, from my arms, to my legs of course, to my hands, to my feet, to my tummy...everything that was exposed to water and would feel the fastness of the shaven skin against the water.

I had all of my Transition bags packed and headed into the T-Area to check my bike and get my bags ready. The bike count at Kona is always crazy. Lots of bike people sitting at the entrance of the Transition area counting the brands of bikes. Cervelo won again this year, much thanks to Wellington and her wins. Kuota was in 2nd place, though. Good job for them. Honestly to me- it is really not about the bike. I was on a Felt that I had to borrow in order to win Oceanside, so that worked that day for me. It was really me who biked the shit out of that course- not the bike. But, honestly, it might be my Kueen-K who shows up this weekend and bikes hard on the Tempe course. Looking forward to this weekend for sure!

I had a nice dinner prior to the race. I had a cheeseburger with some fries, and a beer. Pretty good mix of carbs, fat and protein. No need to watch your calories the night before the race. I never do. In fact, the entire week before, I try to eat healthy in healthy portions. I don't always eat red meat, but the night before, it gives me the extra boost of energy.

I went back to the hotel and fell asleep by 10 o'clock. I was getting a ride in the morning at about 4:45, and I thought that would be plenty of sleep. Honestly, I don't sleep all that well the night before a race, but that night, I really did sleep well. I slept very well. So, when the morning came, I was ready.. Heat or winds, bring it on...

Part 3- Race Report- to come...

KONA RACE REPORT- Finally! (Part 1)

Okay...so, I apologize for this taking so long, but I am finally done with it. I mean, I have let the entire experience soak in and now I can finally publish all the sights, sounds, feelings, and emotions of the week..in this little space. I am not going to tell all, just most- and if I forget anything, that is ok- I am sure I will remember in another blog...

I might even split this up into Part 1/Part 2...

Part 1: The days leading up to the race...The race is on October 11th. I got to Kona on the 3rd and was hanging out by myself for a few days. I checked into the Royal Kona Resort and had a room right on the water. I was hungry, so went down to eat at Huggos on the water- and had a waiter who had done Kona 10+ times wait on me- and tell me his stories. Campbell is his name. We had a great chat and over a traditional Mai Tai and steak dinner, it couldn't be any better. I woke up the next morning and saw what the stretch of Ali'i drive was going to be like- and found Lava Java. Yes, everyone and their mother goes there for coffee fill and food- way over-priced, but did I mention- EVERYONE goes there :) It is a great place to meet other tri dorks and see the pros- If you are into that...

I tested the waters at the swim start. I was only 1 mile away, so I would run nice and easy to the water in the morning, swim for 40 mins, and then run back (hittin' up LJ on the way back). You can imagine the water- clear as you can see down, fish the colors of the rainbow...and, rough and rugged triathletes tearin' through the water and not paying attention to the beauty around them. That is what I wasn't getting- so many people training, so serious..everywhere you looked. I vowed to not fall into that trap and enjoy the beauty that I was taking in...and, still, get focused. You can do both, you really can. This water was just unbelievable- nothing like East Beach or Manhattan- or even LaJolla..or even Laguna. Laguna- maybe 1/3 as clear as the beach in Kona..maybe...

Still...breaking in my surroundings. I had 3 nights at the Royal Kona, and then, was going to move back up the road a bit to my permanent stay Condo, in which my coach Rachel sponsored me for (you are awesome coach!! thank you so much again). I had met a few Belgian guys at Huggos and we had decided to meet for a little ride out on the Hwy- 2 hours or so, easy spin, on the 5th. So, we did, and I had my first taste of what the scenery was like. I knew that part of the ride was going to be through these lava fields, and then, once a left hand turn made up to Hawi, I was going to see a bit more of a windy-type/far-off ocean view scene, with some brush trees blowing in the gusts...I shouldn't get ahead of myself- didn't do that with the Euro guys during the ride, just FFWD to the race...not there yet. Still on Part 1.

Every night, I had to fend for some dinner- and you had to eat out, always. I wanted to meet as many peeps as possible and share some non-tri stories, but that was pretty hard to do. I met a guy Nate at the pool at the RKR, and we shared a dinner that night and chatted. he lives in San Diego- and had gotten into the race via Lottery. That is cool, I must say. I have nothing against peeps who qualified and/or did lottery- everyone deserved to be there. But, Nate was saying peeps gave him some grief for not "officially" qualifying- are you kidding me? Anyway, we had a great dinner. His entire fam was coming to watch. I had Monty coming, and some friends that were also racing coming. Mike and Clancy just got married- and were going to be there to watch me and some other peeps as well. Was looking forward to it!

I made my Shave Ice a ritual everyday- I am sure you read that in the previous blogs. Crocs were the official shoes of Ali'i drive, and I walked away from the race week with a pair myself- bright yellow. Super ugly shoes, but comfy as hell and definitely attention grabbers. Met a local who ended up making me a palm-leaf bracelet. I also met some great peeps at the ABC store, and my friends at the Kava Bar...Security Guard on Ali'i drive who said I had amazing Hawaii spirit- and my friend Kelly at the Condos, who took care of anything/everything I needed and also said she loved my Aloha spirit. I really could love it over there, but not sure enough to live permanently...

Well, I must go for now.. I promise to pick up where I left off. I am thinking I have 3 parts to this story...Not quite finished with Part 1..but stay tuned... Until then...I HAVE IRONMAN ARIZONA IN 9 DAYS AND I HAVE BEGUN THE MENTAL PREP AND TAPER..BRING IT ON!

~Aloha, Erika