A few weeks ago I had a friend and fellow triathlete come and stay with me for a solid weekend of training. While he was down we did a park run. For those of you who don’t know a parkrun is a free 5km race held around the world. They are a great opportunity to go out and smash yourself every week to see how you are going. I ran well for me and managed to complete the 5km in 18:21. After the race I was talking with my mate about the places you go in your mind while you are racing. The thoughts that you have while you are hurting. It was interesting to get his opinion as he has completed 3 full Iron Man races. But what we agreed on was that no matter whether it is an Ironman that can take some people 17 hours or a 5km race done in less than 20 minutes you will have similar thoughts at some point during the race. I thought I would try and talk about the different stages of racing that I usually go through. With a triathlon, you will find I may go these stages multiple times, sometimes on each leg and sometimes a few times on the same discipline.

Stage 1 – Nerves
Prior to the race start I am always nervous. Depending on the race I am nervous for different reasons. Before a triathlon I am usually nervous about having a mechanical issue on the bike, something outside of my control going wrong. With a run I am usually nervous about how much it is going to hurt. Anyway no matter how much I care or don’t care about the result, I always experience the nerves before the start of a race. This isn’t necessarily a bad thing. I find the nerves force me to concentrate, I use the opportunity to go through the race in my head. Think about what I am going to do at what point. I also find it helps me to focus. It is funny, but I do the exact same thing before an exam. I use the nerves I am feeling to ‘get in the zone’. I know some people say we feel nerves because we are scared and this might be the case. We fear that we haven’t done enough or we aren’t good enough. It doesn’t matter what it is that causes the nerves but it is important to accept they are going to come and come up with a way to manage the nerves. Trust in the work you do and try to remember the feeling you will experience when you cross the finish line.

Stage 2 – Overconfidence
Every single time I race I know I am going to do this. I try to prevent it. Tell myself not to. But time and time again, the first thing that I do is go too hard. When you get to a race you are usually well rested from a good taper. You reduce your training volume so you go to the race fresh and ready to go. If you have done this properly you have probably been feeling a bit frustrated from the lack of activity. Throw in the adrenalin of race morning and you have a cocktail for some seriously fast racing, whatever your level.  When I did my last park run I saw that after 500 metres I was running at around 3:10 pace. This is way too fast for me. In a triathlon it is usually ok because it is good to go out hard when you start the swim. You avoid the violence of the swim and can get on the feet of a weaker swimmer. I really notice this happening to me when I get onto the bike. The bike is my strongest leg so I am super keen to get on it and go hard. In fact the only leg I don’t normally experience this is when I get off the bike and onto the run. I may not feel good but I do usually tend to start running too quickly. It is critical to acknowledge that what you experiencing and try to adjust as quickly as possible.

Going out too hard will limit your ability to come home strong

Stage 3 – Oh Shit!
This is what I think when I realise I am going to hard. You know that by going to hard this early you will pay for it later. It can be hard to change your approach when things are going well. As stage 2 is called overconfidence, you don’t immediately accept that you are performing above your capacity. If I have gone too hard for too long I know that I am going to suffer later. It becomes a matter of how I am going to suffer.

Stage 4 – Rhythm 
After things have settled down you are able to get into a zone where you are able to maintain your pace. It might not be easy, you may still be suffering, but you are able to endure. Even when it hurts it is ok. You have trained for it before and know how to deal with it. In my opinion, the secret to racing is to try and maximise the length of this stage. The longer you are able to stay in the rhythm zone the stronger your performance will be. While you are in this zone your mind can sometimes wander. For me, I do a lot of maths in my head. If I run at this pace for the next X kilometres that means I should run this time and get to the finish in this time. It is important to try and stay focused. If you really get distracted it is possible that your pace will drop off and your technique will go out the window. This can lead to injury. So while this stage is the longest and I suppose kind of the easiest, it also has some of the greatest risk. Again, you may not feel good in this stage but it feels a lot better than what you are about to endure.

Stage 5 – Hello My Friend
Stage 5 is where I believe your race really begins. This is when you start to realise you are hurting. You may feel a niggle or notice how sore your muscles are. Your breathing might become hard and you are struggling to hold the same speed you were before. It is about this time when the voices in your head start to kick in. It is amazing how quickly I can go to a negative place when I start to hurt. I have experienced this feeling in every single race I have ever done. The response that I have had to it has varied from successfully managing to deal with it to letting it beat me. Some of the best advice I have ever heard about dealing with this pain is accepting that this is going to happen. You are going to hurt. You are going to have negative thoughts. I deal with these negative thoughts in a number of ways. Firstly, I thing that if I am suffering it means that I am working hard which for me usually means I am having a good performance. I then try to think about the positives. I try to remain positive. I analyse the race, how long is left, can I use some sugar? How is my form? This all works for me. Sometimes this is the second last stage of the race. Other times there can be one which is even worse.

Stage 6 – I’ll Show You
This is the stage you go to when you are in real trouble. I have gone to this place 3 times when racing. The first was during a bike race in Norway, the second was the marathon I ran in Trondheim in Norway and the third was at Western Sydney 70.3 last year. This is when you can do nothing to manage the pain and suffering but force yourself to keep going. It is horrible, it is emotional. You quit, you pull out, you retire from the sport, you make all kinds of comments. I like to say to my wife that I am not responsible for what comes out of my mouth when this happens to me. It isn’t true but there certainly is an element of truth to it. I don’t really remember thoughts from those times where I have really been hurting. I remember feelings anger, fear, sadness. Every person will deal with this stage in their own way. It is why we train, to be able to manage the worst case scenario. It is why we push ourselves to the limit on the track, in the pool. It is the stage in the race when you realise that your mind is stronger than your body. Your body is in agony but your mind tells you to keep going. If you can survive this stage then the final stage will be even better.

When it gets bad it can be really bad

The Final Stage -Euphoria
The first feeling I normally experience when I finish a race is relief. This is often followed with a strong desire to:

  1. vomit
  2. lay down
  3. eat
  4. drink

As the minutes after you finish pass you start to feel better and better. You see the people you know, your friends and family. If you have had a good result you start to realise what you have achieved. You start to feel amazing. I actually believe that no matter how much I have hurt while racing I normally feel great for a good 30 minutes after the race is over. I am actually surprised they do not try and get people to sign up for more races at the finish line. I reckon they would have huge success. This stage is the reason why I choose to suffer. It is all worth it at the end of the race.

That finish line feeling makes it all worth while
That finish line feeling makes it all worth while

So this will ultimately be different for everyone, but these are kind of the stages that I go through when I am racing. I am really curious to know if anyone else experiences the same and how they deal with it.

Are there any other stages which people experience? Leave your comments below.



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IM 70.3 Auckland proved to be a tough race for member Pawel Chalacis.

A Tough Day – 2015 Ironman 70.3 Auckland

Ok, my plan was to go sub 5 hours. Plain and simple. On the one hand I was not preparing directly for that race as my main event is Ironman New Zealand, but on the other hand – I did 5:17 last year on the same course and I wanted to see what progress I have made. It took me 5 minutes and 36 seconds longer than expected. Still, considering the race conditions – I’m happy with that result.

I took the week semi easy. 1 long and slow run and couple of off bike runs, together with short triathlon training on saturday (20 minutes bike, 20 minutes run, 20 minutes swim, short efforts). I found it to be really good training session – not too taxing and it did wake my muscles up. Definitely something I’ll do the day before Ironman.

I racked my bike and took the rest of the day really easy (read: sofa and tv!). I was in my bed by 8 if I recall correctly. Woke up early at 3 am, feeling really good and rested. Ate my shake (banana, blueberry, protein powder, BCAA, caffeine, almond milk, almonds) followed by coffee.

We left the house slightly after 4 am and got to the transition area around 5. Plenty of time to pump my tires and organise everything. Surprisingly I did not forget anything. Yay!


Pawel SwimI was in the first wave starting at 6:25, directly after pro men and women and the next wave was a female one, so for the first time I was not afraid of being overtaken too much. I never felt better during the swim leg of the race. My pace felt good, my breathing was there, I was a little behind the first big group but they were always within my sight. My goggles did fog once to the point I had to stop and flush them (thank you anti fog spray!), but other than that – good swim.

Until I got out of the water and noticed 36:53. Wait, what? I swam the same time as last year and significantly slower than my recent 1500m race (27 minutes). I was not happy.

Turned out that we got tide in our face and basically everyone was complaining on the time being way too long. I was 34th in my age group. Compared to last year’s 60th place it is actually a good improvement.


I can call it uneventful. I held to my plan, stayed in low HR zone (average of 150 bpm), high, steady cadence of 86 and normalised power of 231W. Basically few percentages higher than my planned Ironman pace. I did 2 hours 36 minutes, which brought me to 18th place in my age group. Significant improvement over last year, both in placing as well as the general feeling on the bike.

Pawel bikeI drunk 3 bottles of water (1 being Extreme Hydro-X, two being plain water) and ate about 5 – 6 Torq gels.


Doing all those off bike runs paid off a lot. My hips did not lock and I could run with a normal, proper gait straight from the beginning. I started too fast – my HR was still within acceptable range but pace was definitely too high and I had to slow down after 4 km. I didn’t mind that though as I knew by that time that I’m not going to break 5 hours mark. I would’ve had to run 1:40 half marathon and since it’s never happened before I was sure it wouldn’t happen this time.

The problem was the heat that I was not prepared for. I walked each aid station, getting as much water in me and on me as I could. All those efforts were not enough and I got quite a strong headache as a result. I think that aid stations could’ve been prepared better, as during the 1st lap both water and coke were really warm. It got better on the second lap, but it was still a lottery. Yet, when I got that cold coke it really felt like a win.

Pawel RunSurprisingly I got stronger coming back from second lap (5km till the finish line) and finished the run in 1:48:21. Not as fast as I wanted but still faster than last year by 7 minutes.

I crossed the finish line after 5 hours 5 minutes and 36 seconds, being over 12 minutes faster than in 2014. That gave me 20th place in my age group – compared to 53rd place last year.

The only thing is, my heart rate was definitely not in marathon run zone. I will have to run significantly slower on my full distance race, otherwise I will have a very bad day.



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by Jo Baxas

Everyone in triathlon knows who Mark Allen is – he’s a legend that has inspired so many including our own Chris McCormack.  His epic battle to win his first Kona against Dave Scott became known as the Iron War.

We met recently in Kona and Mark was kind enough to answer my question….

“If you were the CEO of WTC what would be the first thing you would do or change?”

Here’s Mark’s response:

“The first would be something that I would not change, and that would be to do whatever it took to ensure that the race could happen in Kona. Ironman was really made because of the immensity of doing it on the Big Island of Hawaii. Yes, it was born on Oahu, but it didn’t gain it’s true mystique until it was moved to Kona.

But what would I change?

I would go to the highest level events in a lot of other sports around the world to see what they were doing that created something that I truly remembered or was impressed by in each of those events. Then I’d try to figure out if there were any of those elements that could become part of the fabric of Ironman that would enhance the brand and the experience for not only the athletes, but the sponsors, volunteers and media. It would have to be looked at carefully to make sure that whatever those elements were did not distract from the uniqueness of what Ironman is.

It’s just like how I approached my career as a triathlete. I looked at what the best in swimming, cycling and running were doing to become the best in those sports. Then I took what made sense to integrate into my preparation as a triathlete, modified it as needed and then built in my own uniqueness as a who I was. Then end result was pretty good!

That’s what I would do as CEO of Ironman. Take the best facets from other sporting events and organizations, modify as needed to be appropriate for triathlons, then wrap it all with the Ironman uniqueness to hopefully create something that would be the standard for all other sporting events to follow!”

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Early Monday morning I set off on my journey to the Big Island. LA to Maui was my first leg. My flight was not without excitement, the wind was up on the island and we aborted our landing at 300ft! YIKES!

I had a 7 hour lay over in Maui and it was hot. I headed to the commuter terminal to check in with Mokulele Airlines and hopefully dump my bags.

All too soon it was time for me to get on the Cessna. Heart pounding we boarded the 9 seater. What a surprise! This flight was smooth and just amazing, it was like a private jet the views were astounding. The landing 45 minutes later was perfect. Thank you Mokulele for a great experience.

Finally I was in Kona, a short taxi ride and into the condo and to bed.


Tuesday morning I headed over to Huggos on the Rocks, that turned out to be about a 5 minute walk from my condo. I knew Bob Babbitt would be recording there daily and I hoped to be able to watch the show and meet the guests.

Bob remembered me from our meeting in Phuket last year and was so gracious. I met up with Dennis Charles and Heidi Sowerby from the MaccaX team and we made up the studio audience. I am not going to list out every interview I saw but they were pretty much all great.

Jo and Chrissie
Chrissie Wellington
Jo and Dennis
MaccaX member Dennis Charles
Jo and Jesse
Bob Babbitt and Jesse Thomas
Jo and Cliff
Supercoach Cliff English
Poncho and Elizabeth
MaccaX member Elizabeth Smith and Ponchoman
Jo and Macca
Jo and Siri
Supercoach Siri Lindley
Jo Dave and Mark
Legends Mark Allen and Dave Scott
Jo and John and Macca
Macca and John Maclean


Terenzo Bozzone
Terenzo Bozzone

Highlights for me were of course Terenzo ☺ Macca, Chrissie Wellington, Dave Scott, Mark Allen,, Jesse Thomas, super coaches Siri Lindley and Cliff English, and John Maclean. Not one interview disappointed.






The most amusing highlight was when team member Elizabeth Smith arrived midway through Luke McKenzie’s interview and walked across the set. Immortalized forever on Youtube.

I’d like to take this opportunity to thank Bob Babbitt, all the staff from Active Network and Paul Huddle for being just so accommodating and welcoming the MaccaX team to the show. And let’s not forget ukulele playing Ponchoman who on the spot made up a great song for team member Heather who was at the dentist!

Check out all the shows here.


The Kona expo was bigger and better than I expected. The merchandise on sale was varied and you could pretty much buy anything you needed for training, racing, gifts, mementos and souvenirs. Sponsored pro athletes were on hand for signings and pictures none more so than Chris McCormack. Chris has recently been signed to Roka wetsuits, and during race week the other Roka athletes Mark Allen and Javier Gomez were at the Roka stand.

three world champs

These are three of the best world class triathletes you’d ever hope to meet and to have them in one place was quite an honour. It will come as no surprise that Javier Gomez wants to come and race the Kona Ironman in the future. When I spoke to him on race day he said he was very inspired by what he saw and once done with the Olympics he will start to think about stepping up to the full distance. Watch out!

Jan Frodeno asked Javier if he was going to be racing at Challenge Bahrain – “NO!” was the answer, “Thank God!” was Jan’s response!

As part of the MaccaX team we got to hang out with Chris McCormack and Scott Fairchild.

Scott Fairchild
Scott Fairchild

I cannot say enough good things about them, they looked after us, gave us a ride when we needed it and took us to places we would otherwise not have been able to see. One of these was the Clif Bar BBQ – athletes and journalists mingling over cold beers and burgers.

This was one of the highlights of the week for me. I got to chat to the Bozzones and to meet our newest member of the coaching staff, Sergio Borges. I really felt like I’d entered the inner sanctum of triathlon.

Whilst there, Macca recorded a podcast with Tawnee Prazak from Endurance Planetdown on the rocks which you can listen to here.


Another highlight for me was being able to catch up with the boys from the IM Talk podcast.

Coach John Newsom was in Kona to race after his Project 2014 where he spent the year planning and training to qualify and race Kona.


The race did not turn out according to plan and you can hear all about it in the podcast. I am also interviewed on this episode along with Sergio Borges.


PTRBob Babbitt hosts this party on the Friday before the race each year. It is a party for those not racing, a chance to let your hair down, get away from the stress of anxious athletes. We were lucky enough to get invited thanks again to Chris McCormack. The party was great fun and we got some swag including a cap and an awesome medal. It was held at Huggos which became my second home. A couple of free drinks upon entry and some great food.


As you can see, the party was fun…


I am not going to list the race results or dissect the race itself. That’s been done and is available all over the internet.

Jo and SergioI bumped into Sergio Borges and he was so knowledgeable about the best places to be that I ended up spending the entire day with him! It was so good to be able to cheer on athletes that I now know and have met. Tim Reed, Tim Van Berkel, Caroline Steffen, Crowie, Liz Blatchford and many others.

This race is tough, the weather gods turned it up a notch, providing heat and one of the windiest days in the last 15 years. There were reports of people being blown clean off their bikes!

I didn’t make it down to the finish line at midnight I was just exhausted!

Next time I will pace myself better and fit in a nap. The whole day was a fantastic experience, made better by Sergio Borges my spectating buddy!


SEBISunday morning was the Champions edition of Breakfast with Bob. The top three and more all came down to have their interview with Bob Babbitt and Paul Huddle. It was such an experience to meet the athletes that just won the World Championship – I can’t think of another sport where this would be possible!




Sunday night is party night, the year is done, the training is put to one side and the pros let their hair down and party like they never have before. It was also Justin Granger’s birthday and the drinks were going down way too easily! Again thanks to Macca, Bob Babbitt and Huggo’s owner Eric for giving us VIP tickets – Elizabeth and I had an absolute blast.

Crowie and Jo Tim VB and Jo Belinda and Jo








Thank you Kona, it was an absolute pleasure to be a part of this experience. I know one thing, I will be coming back every year if I can. I loved it.

For the full unabridged version check out my blog.

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You may be thinking the heat and humidity in a place like Phuket is more conducive to lazing on a beach with a coconut in hand, but new studies suggest that heat and humidity are also conducive to making you a better athlete.

Heat training has become a hot topic among athletes looking for ways to squeeze out every ounce of their potential. Football players and Formula 1 drivers, cyclists, triathletes, and marathoners – these have all turned to training in the heat to turn up their performance.

The human body’s ability to adapt to the conditions you put it in is what we rely on when we train: stress the body, then allow the body to rest and rebuild so you become stronger and faster. Exactly how does heat acclimation and training in the heat make you a better athlete?

We consulted Thanyapura’s sports scientist Tom Topham on the matter.

1. Deal with hot conditions better. “After 7-10 days of training in the heat, the body becomes acclimatized to the hotter environment,” Topham reveals.

A non-acclimated athlete will feel lethargic in their first few days in the heat because your body has built-in safeguards that tell it to slow down when temperatures rise in order to prevent damage to internal organs, like the brain.

During the process of acclimation, your body learns to sweat more and start to sweat earlier to keep itself cool. The heat also prompts your body to produce more blood plasma (the liquid portion of blood). This increases the amount of blood circulating in your body, helping to cool and fuel exercising muscles better.

heat-training-thailand-thanyapuraThe amount of salt lost in sweat decreases as well, leading to better maintenance of electrolyte levels that help muscles function properly.

2. Improve capacity to exercise. Topham says, “During the first 3-4 days of training in the heat, your heart rate will be higher when exercising as the body requires extra energy to cool itself.” Your heart will be pumping hard to circulate blood and dissipate body heat.

But as your blood plasma increases to compensate for this, your heart also needs to get stronger to pump the extra blood. A stronger heart requires fewer beats to push blood through your veins, resulting in a lower heart rate. Your body becomes more efficient, improving endurance and thus performance.

3. Perform better even in cooler conditions. Topham is excited about new research, which suggests the increased efficiency of exercise that occurs when training in the heat can improve performance even in cool conditions. A University of Oregon study conducted on a group of cyclists showed they improved their time-trial performance in cool conditions after 10 days doing just 100 minutes of exercise each day in the heat. It also increased their lactate threshold.

Another study done on elite rowers in New Zealand showed a 1.5% increase in rowing performance over a 2,000-meter distance on as little as 5 days doing 90 minutes of exercise in 40-degree heat and 60% humidity.

“Training in the heat is fast becoming an important part of athlete training programs,” Topham concludes. So if you’re looking for that extra edge in performance, you may just find it training with us in the heat and humidity.

For more information on training in the heat, contact Thanyapura Sport Scientist Tom Topham at

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by Pawel Chalacis

Athlete’s heart and why you should test yourself.

This post was in my backlog for a long time, but there was always something more important to do. Meanwhile I’ve moved around the world and raised my fitness to the point it has never been before, my blood results were never better and my VO2Max sits around 60 (which is great considering almost 10 years of smoking) But, couple of years ago I got scared a little and had my heart tested.

When I signed up for the gym back in 2012 I was not living the healthiest life for sure. Yes, there were few ideas sparking in my mind and I heard something about this thing called Ironman that crazy people do, but I didn’t expect I will run a marathon, let alone pay $800 to do an Ironman race! In November 2011 I moved to London and started regular 9 to 5 job after spending 2 years in front of crappy life: sitting 16 hours per day in front of computer, smoking 2 packs of cigarettes per day, drinking 2 litres of Coke and couple of beers per day (and that’s just a tip of the pile of crap called “different story” )

Anyway, because of ticket prices in London (£150 per month from where I lived) I decided to cycle to work as much as possible. Which was about 2 times per week, I was so unfit. Then I signed for a gym as a natural progression, when cycling became easy. At that time I would eat health-ish, still drink a lot of diet Coke and considerable amounts of alcohol (few drinks couple of times per week). My respiratory system was still recovering from years of smoking various things. My weight was around 85 kilograms and I couldn’t run more than 3 kms.

After I signed up for the gym (37 degrees, best gym I’ve ever been to!), one of PT asked me for few details, my goals and previous fitness experiences. Then he took my blood pressure, which showed whopping 145 systolic by 95 diastolic. That was not what I was expecting, since I considered myself quite healthy at that time.

So I followed up with a GP, who referred me to have basic ECG scan. Here it is.

At that point I got really scared. “Abnormal ECG” doesn’t sound too good, does it? I’ve done lots of research and changed my diet to see if I can make it better on my own, without any medications. At the same time I’ve been asking my GP multiple times for cardiologic follow up. It took 6 months to get the appointment. During that 6 months I stopped drinking heavy alcohols (and limited beer / wine to few per month), removed coke and other fizzy drinks completely and even switched to decaffeinated coffee for couple of months (and then switched back to regular, spreaded across the day, without “extra shot” orders) while getting fitter and losing weight. I started observing something that I can best describe as skipped beats, when it feels that my heart stops for a second or two.

Fast forward to January 2013 when I finally got tested (once again – it took 6 months in UK to be referred to the specialist after receiving “abnormal ECG” result). Now that one was quite comprehensive. I got another ECG scan blood pressure check (110/70!), Echocardiogram and Holter monitor, a portable heart monitoring device that you get attached to your body for 24 hours. All results were within good or great values. There were “episodes of bradycardia”, which is heart rate too slow to be considered normal, with lowest HR at 36 bpm during night. I took that as a sign of getting fit. Yet, the test was done after one year of training almost every day, after I signed up for my first triathlon and after I composed my list.

I’m sure that the problems I had couple of months before were caused by caffeine / alcohol and were fixed after week or two. All the rest (irregular heartbeat, possible ventricular hypertrophy, bradycardia), after eliminating any diseases, are very consistent with Athletic heart syndrome.

According to wikipedia, Athletic heart syndrome, also known as athlete’s heart, is a non-pathological condition in which human heart is enlarged and resting heart rate is lower than normal. Medicide define “normal” heart rate to be between 60 and 100 beats per minute. Anything slower than 60 is considered bradycardia. But, while it is a problem when seen on untrained person, it is a common adaptation to chronic exercise.

Heart is a muscle, and as any other muscle – it can be trained. In endurance athletes left ventricle capacity can increase by 50% in volume and it’s walls can increase their thickness by 20%. Heart can pump more blood more effectively, hence it doesn’t have to beat so fast. What would be pathological is now considered a positive response. I have been told that my heartbeat can actually be observed when I lay down and try to relax. I can only imagine how it works for the pro athletes (with VO2Max in 70 – 80 range). Crazy, right?

Yet, while making you fit, heavy training can cause problems with your heart by exposing existing conditions. One of most dangerous one is called Sudden Cardiac Death. Sounds serious and actually is serious. Basically, it’s a sudden arrhythmia that causes the heart to stop pumping blood. According to statistics, SCD is much common during and shortly after exercise, with recent studies showing risk to be 1 per 370,000 half marathon participants, 1 per 101,000 marathon participants and 1 per 75,000 triathlon participants. Around 30% athlete victims of cardiac arrest during marathon or half marathon events were successfully resuscitated.

One thing to point out here – Athlete’s heart is not the cause of sudden cardiac death, which mainly occurs due to hypertrophic cardiomyopathy (enlargement and thickening of heart muscle without a reason). That’s why it’s important to distinguish between athlete’s heart and hypertrophic cardiomyopathy.

Disclaimer: I’m not a doctor. If you have any doubts or health problems – consult your GP!

This article first appeared at









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Pawel Chalacis reviews the new Garmin Fenix 2 GPS on his blog.

…The very next day after I ordered it, Clever Training reduced the Fenix 2 price by $100. It was stopped for customs clearance and I needed to pay duty on it (first time!) and had to chase post office to give me informations about the state of delivery multiple times. Few days before North Shore Marathon it arrived. And it was worth waiting for!…


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True friendships are borne from the MaccaX camps.  Some of the gang from the Atlantic City camp met up at IM 70.3 Princeton, with...