Dewberry Does It

Ashly Dewberry broke the 3 hour barrier with a 2:58 at the Memphis Marathon today. Ashly trained very hard this fall for Memphis...Not only did he qualify for Boston, he broke the prestigious 3-hour marathon mark.


Pictured Ashly Dewberry (on left) with his wife Catherine who ran the half marathon.

Ashly did several things very wisely in training for this race. #1) He ended his tri season with a period of rest. After doing Ironman Louisville he made sure to recover before staring the marathon training. #2) Prioritization. He did not try to train like a triathlete, he focused on running. He structured his training to go after this specific goal and did not try to be a jack-of-all trades.

Grand Canyon Adventure Run

Two days after Ironman Arizona Susan and I went for a little run in the Grand Canyon. We ran from the South Rim to the Colorado River at the bottom and back. The total distance was about 15 miles.


We left at 5am in the morning. Our flight left Phoenix at 8pm that night meaning we needed to leave the Grand Canyon by 2pm.


The early morning start gave us a chance to see the sunrise from down in the canyon. The colors changed as the landscape flooded with sunlight.


We saw a couple dozen deer in and around the canyon....here is a video of one little Bambi we encountered.

When we got to the river at the very bottom we were hanging out on a nice little beach. I had a surprise for Susan....I proposed to her. Fortunately for me she said yes!




The trip back up gave us a chance to further enjoy the flora and fauna that this beautiful park has to offer.


Susan had commented on the way down that the people hiking up looked tired...and she learned why.

If you ever get a chance to visit it I highly recommend the rim-to-river-to-rim. It is much easier than the rim-to-rim-to-rim that I did last fall. The video for that is here.

The best part of this trip was the chance to spend some quality time with Susan. It is easy to get caught up in the Type A/Competitive mentality of triathlon racing. I highly recommend if this is you to remember that adventures don't have to have a clock running and final ranking place.

This is why I race.....

I invited my personal training client Scott B. to watch online while I raced Ironman Arizona. Though he used to bicycle, he had fallen into a sedentary lifestyle until a few months ago when we started working to gether.



Scott has already started to experience the benefits of exercise: better fitting clothes, more energy, fat loss, muscle and strength gain, and improved posture. But I consider my most successful work when I introduce a client to the love of a fitness lifestyle.



To my surprise Scott was a quick study of Fun Run jogging, in addition to the gauntlet of personal training exercises pictured here.



Scott texted me the day after my race, when I was feeling quite down about my results:

"Congratulations! Checked on you through the day and watched you finish! I've just registered for the Country Music Half Marathon on April 25th."

This made it all worth it for me.

Liz H. Looks, Leaps.

Liz H. texted me after I finished the Ironman in Arizona...."How was the race? Is it super popular? Does it fill up fast?"

I have known Liz for 1 1/2 years and during that time I have seen her greatly increase her endurance capabilities along with her confidence. She ready for her first ironman this year but she had nasty foot injury.

The next day she texted me..."I was able 2 get in! Hope it's a good 1!...u will help me get ready?"


Liz clowning around with the group at Rock Star Triathlon.


The Aquavelas after finishing the Great Floridian.

Ironman AZ Race Report Pt. 1

Early morning load-in to the transition area.

My race could not have been executed more flawlessly, but at the end of the day I lost it on the run.

The swim started at daybreak. I situated at the very front right corner of the field. I choose the exact lines I needed to have a fast swim, generally had good luck finding feet to draft on, and came out of the water in a PR swim time. The only question is, Did I have too high a HR on the swim? I swam fast but it did not feel overly hard, but it may have been.

Transition was fast and I was out on the bike. I took my time initially and waited for my HR to come down. With three laps of out-and-back course, the first 17 miles was all headwind into a long, gradually steeper false-flat.

2000 calories taped to my bike, plus home-made aero drink system.

Realizing that the climb and headwinds had my HR too high, I really held back on the way back on the first lap. I had exactly what I wanted a 1:43 first lap. The second lap I spread my effort out a little smarter, and nailed the exact same split, then followed up with a third lap within one minute of the same. I couldn’t have been happier that the total bike was under 5:10, and exactly even splits! I had even taken in close to 2000 calories and 7 bottles of water. So good, I was locked and loaded for the run.

(continued below)

IMAZ pt. 2

I started the run at 6:11 elapsed time and just KNEW that I had my coveted 9:30 goal within grasp. I ran the first mile with all the restraint I could muster. It did not even feel like I was jogging it was sooooo easy. The next few miles felt just as good and all I told myself was “slow it down, take your time, get ready for that second half marathon.”

Running and feeling good.


Aid station on the run course.

Somewhere during the second lap of the 3-lap marathon, I noticed my splits creeping around 8 minutes. I did not worry because I knew I had a surplus of time still, and just kept eating and drinking. Somewhere during the second lap I realized I was struggling to hold the 8 minute miles and by the third lap I was reduced to 90% walking.

Walking and wondering what the--- just happened.


The finish line always feels good....


...just not as good when you don't reach your goal.

I can look back at this-or-that in my training, second-guess my race strategy, or just give up. Maybe I will. One thing I know for certain is that the 9:30 Ironman will be the biggest challenge I ever take on. It was within my grasp as it has been close in the past, and I again got my a** handed to me. I suppose it is important to remember that not every story has a happy ending.

Ironman AZ pre-race

Just wanted to post some pictures of my Ironman AZ adventure.


Arriving at the Phoenix airport, waiting for my bike box.


VIDEO: Pre-race ride on the Bee-Line highway.


My Ironman ride: Note fabricated aero drink system.


This is my bike with 1900 calories of solid food on it.


I got lucky! The first spot on the transition rack!


The whole trip is worth it because my girlfriend Susan came along. She got to do the morning swim with me each day. She is a great CREW member. You know what CREW means, right? Cranky Runner Endless Waiting. Susan is wonderful, she helps me stay focused, and provides me lots of emotional support.