Product Review: BONK BREAKER bar – Blueberry Oat

17 Jul

I have been using Bonk Breaker products for a couple years now. Today I will review one of my favorite flavors, Blueberry Oat.

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Seriously dude, one bite of this bar and you feel like you are taking a bite of a blueberry muffin. So good, once it hits your lips.

There are so many bars out there that just taste like… well.. bars! This bar is different, it tastes like you are actually eating a blueberry muffin that grandma made for you before your saturday morning soccer game as a kid (maybe that was just me).

SECRET TIP: Try putting in the microwave for 5-10 seconds, so its a tad warm.

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At 240 calories a bar, they aren’t on the lightest side of the bar scale, however, I find that they are perfect for a partial breakfast replacement. Ive been also known to eat 3 or 4 of them for breakfast too, but I am not watching the calories. Its all healthy ingredients though, so don’t worry too much, just be mindful.

The best part about this bar (and all other BB bars) is the ingredients.. Take notice that you can actually PRONOUNCE all the ingredients in these bars. Thats because ITS REAL FOOD, not some chemically processed garbage that you are likely to find with other brands. Not to mention, its only made of 11 ingredients. Super simple.

11 Ingredients: Brown rice syrup, gluten free oats, dried blueberries (blueberries, apple juice concentrate, sunflower oil), brown rice flour, rice protein isolate, coconut oil, honey, crisp rice (rice flour, sugar, salt, calcium carbonate), flaxseeds, sea salt.

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They are also gluten and dairy free ūüôā

My overall rating for this bar is…. VERY GOOD, GREAT. I eat lots of them.. To try some yourself… or for more info… Click HERE.

Thanks for stopping by! Be sure to follow me on twitter and subscribe to this blog!

If you liked this review please SHARE & tweet this to your friends!

Paul Duncan Jr
Triathlete-Coach-Loyal Friend


Pacific Crest and long weekend race cap.

1 Jul
Wednesday afternoon I set off in the new black-on-black Countryman that Angela and I picked up in-trade for our Honda Element.
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Somewhere between Vegas and Oregon.

I traveled to Carson City where I stayed with my friend, Brandon who recruited me for the Army. From there I traveled from Carson City to Bend, Oregon. Angela was in Texas for another 70.3 (which she dominated). It was a long solo drive – music, RedBull, Coffee – helped!
Onto the race:
Pacific Crest is a unique 70.3. Its actually a “72.3” with a 58-mile bike ride up and around Mount Bachelor with the normal 1.2 mile swim, and half-marathon run.¬†(This year I decided to dig into the half-ironman distance. Up to this point, I’ve been a little scared of the distance because I was so used to doing my local Sprints that require me hurting for less than 75-minutes!¬† Angela kept urging me to give a go at it, and I ‘m happy to be racing the distance now. I started with Wildflower in May, then Boise 70.3 and then Pacific Crest this past weekend.)¬† Since the race was only a $5,000 purse. You could request to be in the pro wave and compete for money. Which I did. It was much more fun than starting 6 waves back and having to swim around people from the waves ahead. It actually felt like racing. The women and men elites started together so I have able to find a group of feet to swim with. The swim was two loop swim, which everyone says they measured a bit long.
The bike was absolutely breathtaking & beautiful. It was a climb up Mount Bachelor. Towards the top of the main climb there was snow on the ground but the temps seemed to be around 70-ish. Perfect. I found myself riding solo most the way. I had a good battle with one guy on the climb and I was able to drop him on the decent because I was fatter than him.

The run had some mini rollers around a neighborhood bike path – super scenic with lots of twists/turns. My goal was to run faster than I did in Boise (I ended up running 13-minutes faster. I’ll take it!). I still haven’t achieved my goal of NOT getting chicked by any pro women. I thought I had it covered this time, as I passed the leading female at mile¬† one on the run. However at Mile 10, Mackenzie Madison came flying by. We ran about 2-miles together and then she went ahead to crush and beat me by a little over a minute. What a show off she is ūüėČ

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Overall I’m super happy I did this race. It’s my 3rd “long” race in two months (‘long’ being the relative word here), and I’m feeling stronger with each race. This was a tough course and I hit personal bests on the bike and the run.¬† My Garmin measured a bit short, but the run time was¬†1:32.

Nutrition Stats:
Breakfast :
– three eggs (220 calories) + about 100 calories of white rice
РCoffee with ENSURE dark chocolate  (240 calories?)
Р2 Bonk Breaker (espresso chip)  (480 calories)
– sip on Skratch lab orange until swim (aprox 80 calories)

1 fun size snickers bar immediately as I got on the bike (80 cals)
200 calories of SKRATCH LABs per bottle (600 total)
2x GU salted caramel gels

1 flask filled with Red Bull immediately off the bike. (about 120 cals)
2 gels (cliff shot on course) (200 cals)
Small amount of HEED (on course nutrition) every other aid station (maybe 150cal total)

Post Race: A fig Bonk Breaker, then after that, I have no idea, I just ate lots of pizza.

Thats all…

Next up:¬† I’m focusing on recovering (which includes a few Safeway pizza’s and cupcakes) for the next race in two weeks: Vineman 70.3 with the goal of going under¬†1:30¬†on the run :-).

Thanks for stopping by.

Paul L Duncan Jr.


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Boise 70.3 – A Weekend To Remember

12 Jun
Tuesday night I came home from a month Hawaii back to Vegas so I could get my bike and stuff ready to go race in Boise 70.3. I had been super excited for this race ever since I had signed up just one week prior. I had hoped to race Honu 70.3 in Kona with my wife if she could pull some strings and get an entry, but no such luck. Bonk Breaker was kind enough to sponsor my entry to Boise 70.3, so I happily accepted it ūüôā Super pumped and excited.¬†Thursday:I Flew into Boise late. Nate (fellow team member of ¬†Team Every Man Jack) picked me up around¬†7:30pm. We then went promptly to Whole Foods to eat some burritos – fat kids gotta eat! ¬†After a full belly, we were back at the house, I opened my bike bag. To my surprise, I found that my handlebars and aero bars were broken, beyond repair. Apparently TSA took the entire bike out and repacked it like I wouldn’t see the difference. Not even a note – not that I’d expect that but it would’ve been the right thing to do. At first we thought it was only one of the aero bars broke (which would have been fixable), but then upon further inspection, the actual base bar was cracked, meaning I for sure would crash if I rode it, unless I rolled one handed like a real champ.

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Nate drove me¬†back to the airline to attempt a filing a claim, but they basically said it wouldn’t be covered because it was a “soft case”.¬†After some arguing and stating my case, we gave up and headed back to the house. Bed by¬†midnight.¬†


At this point I was pretty convinced that I would not be able to race, but Nate assured me that we would get everything taken care of in fine form. We got up and had a quick 25-minute jog. Quick breakfast and we ¬†to the bike store where we bought a new cockpit on the clearance rack. The bars were completely different than the ones I had, but they would have to do. We then took the bars over to John from SagMonkey where he attempted at putting the bars on the Shiv. After a while of work, he realized that the bars the bike shop had sold us was missing parts… So, we drove back and tried to get some make-shift stuff to build the bike. Back to Sagmonkey, only to realize that the ¬†brake cables needed to be redone because they were ruined, and we didnt have long enough ones to replace! So another trip to the store.

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Click the image to find more out about SAGMONKEY

In between all this madness… Nate, Brian (another fellow team member) and I, managed to get to registration and do all the pre-race Jazz – including a mini-swim in our speedos in the cold water! Actually refreshing at the time.By¬†8:30pm, the bike was finally rideable! About¬†9:00pm¬†we got back to the house, where Brian and I did a quick 15-minute ride to make sure all was working OK. ¬† The position was off a little bit, but F*** it.Saturday: Boise 70.3 had a¬†noon¬†start time (12:19¬†for my wave). When we woke up (at about¬†8am), it was only 50-degrees outside. Race start found us at , 80-degrees. Perfect weather with exception of the crazy-ass wind that we had!

During the swim, I tried to surge my 1st 100meters to get in the front of the main group. I caught the 2nd group in our wave and rode some feet of people that were way better swimmers than I am until the turnaround. On the way back to shore there was some pretty gnarly chop in the  water, and the group dropped me like a sack of homeless puppies, so I swam it in alone while trying to avoid the people that started in the wave(s)ahead. Came out of the water in about 32minutes which seemed pretty slow for me. I ran up to transition, skipped the wetsuit strippers, and seemed to have a fast transition.

Swim exit

Swim exit

On the bike I was nervous the first ¬†5-miles because it was windy and I was riding bars that I was unfamiliar with. I got used to them pretty quick, but they had me in a bit of an awkward position. I hammered the bike as hard as I could and made my way closer to the front. Around mile 40 I started to lose some mojo, and ease up. I felt pretty flat the rest of the bike. Around mile 50, super star amateur (should be professional) Sonja Wieck came blazing by me and threw up the shocker. I thought to myself, “WTF, I HAVE to stay with her”. That mindset failed me… She was on fire. She went on to win the overall Amateur field handsomely, and ended up 5th among the pro women. Congrats…Look her up, she’s winning her AG in Kona, watch. One of the most inspiring athletes out there for sure.

Onto the run, I started out running pretty sluggish. I tried to get the turnover going in my legs, but the speed just wasn’t there. I could get speed for about a quarter mile at a time but ultimately i felt destined to stay in the 8:00/mile pace range. Just sluggish. ¬†Just one of those days where you¬†cant talk yourself into digging. Mental fitness needs to be worked on for days like that for sure.

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I came in just under 5 hours. Not what I feel is my best effot, but not a horrible day considering 3 years ago I did a super flat ¬†course for my first 70.3 and went just under 7 hours. The improvement is coming, it just takes time ūüôā

Regardless of the race result. The weekend was epic. I find it amazing I was even able to start this one. I would not have been able to start if it wasn’t for Brian & Nate running around town with me like chickens with our heads cut off. We are all stressed and it showed in our faces by the end of the day, but they suffered through it with me. When I arrived, we were all strangers, now I feel like we are all close friends. This is a learned benefit of being part of Team Every Man Jack… Just a good group of fast, and awesome dudes all around the country… and if you haven’t tried any of their products, then you are an @$$hole. ūüôā Just kidding, but really try it.¬†

I am looking forward to racing Pacific Crest Long Course in a couple weeks near Bend, Oregon. After that will be Vineman 70.3. Regardless of final results, the journey has been awesome thus far, and I am making some damn good friends along the way.

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Thanks for stopping by…

Triathlete-Coach-Loyal Friend 

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Endurance Dads: Fathers Day Gift Ideas

10 Jun

Father’s day is almost here!

Here a a few great gift ideas for your endurance junkie dad!


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The 1989 Ironman¬ģ World Championship was the greatest race ever in endurance sports. In a spectacular duel that became known as the Iron War, the world’s two strongest athletes raced side by side at world-record pace for a grueling 139 miles.

Driven by one of the fiercest rivalries in triathlon, Dave Scott and Mark Allen raced shoulder to shoulder through the Ironman¬ģ 2.4-mile swim, 112-mile bike race, and 26.2-mile marathon. After 8 punishing hours, both men would demolish the previous record‚ÄĒand cross the finish line a mere 58 seconds apart.

In his book Iron War, sports journalist Matt Fitzgerald writes a riveting epic about how Allen and Scott drove themselves and each other through the most awe-inspiring race in sports history. Iron War goes beyond the pulse-pounding race story to offer a fascinating exploration of the lives of the world’s two toughest men and their unquenchable desire to succeed.

Weaving an examination of mental resolve into a gripping tale of athletic adventure, Iron Waris a soaring narrative of two champions and the paths that led to their stunning final showdown.


Every Man Jack Citrus Body Wash: 
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Dads like to smell good and feel good too right? EVERY MAN JACK has an awesome line of mens products that any real man is sure to love, they also happen to sponsor a really awesome triathlon squad! Check it out. My favorite is the citrus body wash.


Garmin Forerunner:

Click here to learn more.

Click here to learn more.

Is your dad a gear nerd? This GPS watch¬†from Garmin has a slew of advanced features to suit all runners, including a heart-rate monitor, a built-in accelerometer, and a touchscreen that works even if you’re wearing gloves. Give one to your dad, and put a virtual coach on his wrist.

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Help your dad record some of his favorite race memories and other adventures!  The go-to choice for adventurers, GoPro cameras are an ideal choice for runners who want to take snapshots along the course. We have one and take pics of everything from underwater video footage to running, to anything really! The camera is very small and easy to handle!

YurBuds Inspire, Wireless earbuds:

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Training is always easier with music right? How about wireless music? Start his summer training off right with headphones that provide a comfortable, secure fit no matter how long the run. These buds¬†feature a new Bluetooth headset that delivers the solid and loud sound quality we’ve come to expect in a small package. I love these babies! If he is still old school, and doesn’t like the idea of bluetooth yet… Try the wired ones out!

Running Shoes:
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An endurance athlete can never have too many pairs of running shoes! Some good options include THE ONE by ALTRA, GRAVITY by NEWTON, N1 by PEARL IZUMI or the F-Lite by INOV8

Hopefully those ideas get the wheels turning for you!

If you liked this blog please SHARE it and be sure follow me for more product reviews, interviews, and other cool stuff.

Thanks for stopping by,


An Interview With Steve Mantell and Matt Organista

9 Jun


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This past weekend, two super fast dudes (Steven Mantell & Matt Organista) from Team Every Man Jack got to duke it out for the #1 & #2 amateur spots at the Escape From Alcatraz. Not only that, they ended up number 5 and 7 among the pro field. Very deserving of an interview I would say!! ūüôā

I asked both Steve and Matt the same questions, here is what they said.

Matt Organista

Matt Organista

Steve Mantell

Steve Mantell



I want to start with just a mini intro, tell the readers a little bit about yourself… What is your background? How long have you been racing? What it your full time career?¬†

SM: Hi, my name is Steve Mantell. ¬†I’m 22 years old and was born and raised in St. Paul, MN but moved out to Fort Collins, CO to attend Colorado State University for college in 2010. ¬†Being from Minnesota, I played hockey for 16 years (soccer for a lot of the time too) and played club hockey at CSU my freshman year. ¬†The training aspect for sports was always appealing to me and I enjoyed endurance workouts. ¬†With some influence my sister, I started practicing with the CSU triathlon team towards the end of my freshman year and became more involved my sophomore year. ¬†My first full season was in 2012 – I did a couple races and had a blast! ¬†I graduated this May from CSU with a Civil Engineering degree and work part-time in a research lab on campus.


MO: I grew up in a small beach town named Carpinteria. ¬†I got into surfing and Junior Lifeguards (its like an athletic summer program with swimming, running and paddling events at the beach. ¬†There are competitions against other programs in other cities.) ¬†It was here that my desire for athletics kindled. ¬†In high school I played Water Polo and did swim team and every year I would participate in a local 5k and 10K race called the Orchard to Ocean Run. ¬†It was also in high school that I got into¬†cinematography. ¬†One¬†Sunday, at age 14, I was sitting on the steps waiting for church to begin and a guy ran by with a number strapped around his waist. ¬†I thought I had missed the Orchard to Ocean Run. ¬†The next guy ran by and I walked over and asked him what he was doing. ¬†As he was running away he yelled “A triathlon.” ¬†I quickly decided I was going to do it the next year. ¬†My friend’s dad let me borrow his bike, an old blue steel frame road bike, and it was on!!! ¬†I had no clue was I was doing. ¬†A few days before my first race, I remember thinking triathletes were tight clothes, so I went and bought a long sleeve, bright red, skin tight, Body Armor shirt for my race, at the time felt like a pro. ¬†I was hooked and have been doing them ever since and have come to realize full spandex body armor is not the way to go.¬†
When I got out of High School I started to really pursue the sport, and I got seriously injured twice; first I developed IT Band Syndrome, I did not know what it was at the time, all I remember was I could hardly walk around my college campus. ¬†I thought my triathlon career was over and I would be in a wheel chair for the rest of my life, it was really bad. ¬†This went on for months, limping around campus. ¬†Then I took “Intro to Athletic Injuries” a class offered at school. ¬†It was there I discovered the¬†culprit, my IT Band and my fascination with how the body moves. ¬†During this time I got hit by a car and separated my shoulder. ¬†I struggled with shoulder issues for about two years every time I swam. ¬†It was a rough time in my life to say the least. ¬†Once my IT Band was better I decided I wanted to further my running abilities, so in 2009, my junior year in college I decided to run Cross Country at Santa Barbara City College. ¬†This was very difficult for me because I had never ran so much in my life up to this point. ¬†I went from running twice a week for about 45 minutes to running every day for a minimum of 45 minutes. ¬†I developed a serious case of shin splints too. ¬†Once Cross County was over I took a few weeks off then began training for track season in the spring. ¬†I know people do not wake up in the morning and become decent runners but that was what happened to me.¬†¬†I remember one day “things just fell into place”, I went out for a medium run and my body moved like a runner, shin splints were gone and I was running faster than I was during cross country races and it felt easy. ¬† I had a great track season, and set personal records at every race. ¬†
With all of my injuries I decided to transfer to a local Christian Liberal Arts College, Westmont College, to study Kinesiology.  In 2010 I started my new academic career and I took time off from running and put some focus back on triathlons but mostly I was focused on surviving this first academic semester.  That spring, 2011, after 7 months of persistence, the Cross Country coach convinced me to give up triathlons for a time and run Cross Country for him in the fall.  The coach and I made an agreement: He would let me train for triathlons over summer but come August 29th (first day of School) I was all his for 12 weeks.  He made me lock up my bike and I was only allowed in the pool under his direction and I was completely okay with that.  That fall I had an incredible cross country season and I would do it all over the same if given an opportunity.  It was a joy to be apart of his program.  I took 3 weeks off then began to focus on triathlons again.  I had never raced collegiately and I was determined to go to nationals in the spring of 2012, this was my last year to do so.  I put together a 4 month training plan and hit it hard.  I spent hours in the fitness center on spin bikes with my laptop open and books and food piled up next to me.  There was only so many hours in the day to train and study, this is how I managed.  It was great, I had never been so productive in my life.  With out going crazy, I reached my goals and went to Alabama for Collegiate nationals and that summer, 2012, I graduated from Westmont with a BS in Kinesiology.  Now I am a Personal Trainer, Swim and Water Polo Coach, Professional Wedding Cinematographer and Triathlete.  

РHow many times have you raced escape from Alcatraz?  Tell us a little about the each, and why is it unique? 

¬†SM: This was my first time racing EFA and it was epic. ¬†Everything about the race and its course is awesome. ¬†The race is unique because there’s 2000 people competing and there are tons of variables in the swim, bike and run.

MO: This was my first time racing Escape from Alcatraz.  It was incredible.  We were corralled on this boat like animals.  It was awesome.  With 2,000 people crammed on this boat doors open and cold, foggy, choppy conditions it felt like we were being launched on Normandy Beach.  
I made the mistake of not google imaging “Alcatraz Sand Ladder” before my race. ¬†My first exposure to it was as I was approaching it with Mantell in the middle of our race. ¬†This thing is steep enough to make any good runner quiver. ¬†I know it did me, and I love hills. ¬†Then there is racing down stairs as people are racing up them, that was a first for me as well. ¬†Nothing like this race, it was a blast!!!



– What is your advice for an athlete’s swim on Escape’s epic course?¬†

 SM: Listen to people who have done the race before.  They offered us great advice for sighting points and other challenges.  Pour some water down your wetsuit during the boat ride to give yourself that initial shock before jumping.

MO: I would say, know the currents, whether the tides are ebbing or flowing.  Also expect horrible conditions.  Prepare for the worst and hope for the best.  I had a game plan for the swim going into the race but as soon as I hit the water I realized it was way easier said than done.  There was an incredible amount of chop which made it difficult both physically and mentally.  It was foggy so that made it difficult to sight as well. 


РI have heard the roads can be rough at times in this race, what is your advice for racing fast on rough roads? 

SM: Stay in control. ¬†Sure we all want to go fast but crashing going the speed of sound on a bike straight-up sucks. ¬†If you can ride the course before the race that’s ideal so you know where some rough patches may be. ¬†Driving the course is good too but you won’t get as good a feel for some of the turns. ¬†Other than that, just make sure you’re aware of your abilities and the abilities of those around you. ¬†Courses can get crazy if people are going both directions on the same road.

Really I think it comes down to being familiar with the course.  Sometimes there are spoke busting pot holes in the most inconvenient places, gravel scattered in the road and in some sections it felt like was riding in Europe on cobblestone roads, it was so bumpy but that is all part of the fun and the experience.  This triathlon is no joke.  Being able to ride this course fast takes some serious skill and familiarity.  I tried to find as much smooth paint strips on the road as possible, not sure if it helped much though. 


– Tell us a little about your training schedule… How do you structure your training plan? How much time would you say you invest into each discipline? How do you balance your training with work, social life, etc..?¬†

SM: As a student, academics comes first. ¬†Training is structured around classes and studying. ¬†Our coach at CSU, Jon Mason ( has outlined my training plan the past couple years. ¬†We focus on a couple big races during the season and then train with a periodization schedule – or something like that. ¬†I do my best not to let the training plan dictate my life and have a balance between school, work, triathlon… Being able to train with others in the Northern Colorado endurance community has been great for making friends and connections. ¬†There are options for group rides, master swims, open water swims. ¬†There are also tons of great climbs close to where I’m living so it’s fun to hit those up with some team mates on the weekends.

MO: When it comes the the sport of Triathlon, I am self coached which I really enjoy.  I write all my own training programs and workouts.  It gives me a ton of flexibility and freedom in my training and as well as I get to use my creative side.  I feel like I know my body better than anyone else but I am always open to coaching.  Sometimes being self coached can be detrimental but the past two years I feel like I have been staying away from injuries.  I do have a swim coach.  I swim Masters in Carpinteria and the coach there is very knowledgeable.  I owe much of my swimming success to him and his coaching.  I have worked with him since I was 16, so almost 10 years now.   My training schedule consists of a 14 day cycle:
Swim- 3,000-4,000 yards roughly an hour
Run- 5-7 miles roughly 30-45 mins
Group Ride- 30-40 miles roughly 1.5-2 hours
Swim- 3,000-4,000 yards roughly an hour
Run- 7-8 miles Track work out really high intensity
Gym- Strength 
Swim- 3,000-4,000 yards roughly an hour very easy
Run- Easy Day Hero 30 min light and easy
Swim- 3,000-4,000 yards roughly an hour
Group Ride- 30-40 miles roughly 1.5-2 hours
Swim- 3,000-4,000 yards roughly an hour
Gym- speed agility work out
Run- 7-8 miles Track work out really high intensity
Group Ride- 50-60 miles roughly 3-4 hours
Every other Sunday is either a long run of 10-13 miles or a day completely off 
I try to give myself a couple hours between workouts so that I am recovered.  Sometimes it is hard because I am doing so much.  But my jobs give me an incredible amount of flexibility.  
Lately I haven’t had much of a social life but my schedule is going to be opening up so I look forward to hanging out with friends and going surfing, especially¬†since summer is here.¬†


– Tell us a little about racing for Team Every Man Jack. It must be super motivating out there having so many fast teammates to race and train with. How many years have you been with the team?

SM: This is my first year racing for Team Every Man Jack and the team is ridiculously fast! ¬†Having teammates out there to push you is awesome. ¬†Running with Matt at EFA was one of the highlights of my race. ¬†We were cruising! ¬†Being in our super-sharp team kits at races makes cheering easy. ¬†People can just yell “go EMJ” instead of needing to actually know our names. ¬†Being hooked up with great products from EMJ and the other sponsors is also great – makes us want to keep working hard.


MO: This is my first year racing for Team Every Man Jack. ¬†It has given me a different perspective on training. ¬†Having been through so many injuries I have learned to “pull the reigns” just to keep myself from being injured. ¬†But sometimes I am overly cautious which can be¬†detrimental because I will cut workouts short. ¬†
Early this year I went to a team training camp in Palm Springs at the¬†beginning¬†of this year that blew my mind. ¬†I went into it thinking we were going to do few ice breaker rides, swim sets and some casual runs but that was not the case. ¬†They are all monsters. ¬†The level that this team is at as a whole is unreal. ¬†I have never been apart of such a talented group of triathletes in my life. ¬†I remember driving home from Palm Springs thinking “What just happened this weekend.”
Racing Alcatraz as a team made such a huge difference for me. ¬†It was so encouraging to see and hear so many strangers rooting because I was wearing a Team Every Man Jack kit. ¬†My highlight of the race was running with Steve. ¬†He caught me at about mile 6 of the run, and I was hurting. ¬†It was such a mental booster to run with that guy, he is a monster of a runner. ¬†I normally get upset being passed that hard in a run but after looking at his run split,¬†especially on the sand ladder, I don’t mind. ¬†I really do not think I would have raced as well as I did if Steve had not been there. ¬†I knew he was behind me the whole time and I knew that guy can run too. ¬†I really did not want to get caught in the run especially since I had put so much work in this past few months on the track but I am very pleased with the outcome of the race. ¬†Major¬†kudos¬†to Steve and the rest of the Everyman Jack Guys!
Steve and Matt working together on the run.

Steve and Matt working together on the run.


– What’s on tap the rest of the year? What are your big goals?¬†

SM: My next big race is Boulder 70.3 on June 15th. ¬†After that, I’ll focus on the olympic distance for a little, keying in on Lifetime MPLs (a hometown race.) ¬†If I’m able to qualify again, my late-season focus race is the 70.3 World Championship where hopefully EMJ can put in another dominating performance.

MO: I plan on doing San Diego Triathlon at the end of June, a local triathlon back home in Carpinteria, some Lifeguard Competitions in Huntington beach and my big race, God willing, will be Life Time Fitness in Oceanside in October. 


РWhere can readers find out more about you? 

SM: I can usually be found in the carrot or hummus section of the grocery store… but if I’m not there, I have blog

Thanks a bunch for the interview and good luck to everyone with your training/racing!


 MO: I have blog but I have been slacking on it this year on it:


That’s it for now! Thanks to both of you for taking the time to chat it up!




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Paul L Duncan Jr.


Kona Training Camp – May19-25

26 May

Another great week in the book here in Kona… Keeping up with tracking progress.

Here it goes.. Not as detailed as last week.. Gotta keep some things secret… Kinda, not really.


Started the week out feeling pretty tired, and it carried into Tuesday. So I moved a few things around. Key workouts for me this week was a longish ride on Wednesday, a hard 40k effort on Saturday, and lots of hills and slow grinding!


Totals for the week…

Swim: 17,500yards
Bike: 163.5 miles (9hrs, 35min)

Run: 30.5 miles (4hrs, 15min)
Gym: One hour, millions of pull ups (actually more like 20.)

The goal next week is to get a little bit of speed in and a little more solid work.. Angela races Honu 70.3 Saturday, then I plan on racing Boise 70.3 the week after!

Fun Times ahead.

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Paul Duncan Jr.


An Interview with overall IMTX Age Group Champ: Tim Smith

23 May


Tim Smith is a member of Team Every Man Jack. This past weekend, he took the #1 overall amateur spot at IRONMAN Texas, crossing the finish line at 8:48:09. Check out the interview below as I get into the mind of one of the nations top AG athletes.

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Paul: ¬†Let’s start out by introducing yourself, Tim… Tell the readers a little about yourself?¬†

Tim: Hi guys, I’m Tim Smith.  I’m originally from Palo Alto, CA, grew up in Sacramento, went to school at UCLA, and have lived in SF and Sydney, Australia before recently moving to NYC.  I now reside just outside of Brooklyn, in Ridgewood, Queens and despite the prevailing opinion, I think it’s an awesome spot to train! 

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Paul: How did you get into triathlon? How many years have you been racing? 

Tim: I got into triathlon through running really.  I did my first marathon in 2008 and didn’t train properly for it at all.  I did it on a whim, having never run more than 9 miles at a single time, and injured my knee pretty bad.  I couldn’t run for over 3 months afterwards so I bought a road bike and started riding a lot with my roommate.  I swam growing up so I decided to do give an Olympic triathlon a go in the summer of 2009.  Had an absolute blast and crossed the finish line feeling like I had way too much left in the tank and decided that it was time to give Ironman a shot.  My first full season was 2010 so year #5 in triathlon is just getting started.


Paul: Did you have an athletic background before triathlon? Tell us a little about that. 

Tim: I grew up swimming and skiing as a kid and in high school I played water polo and tennis.  My true passion though was skiing and I took some time off while I was at UCLA to live up in Tahoe, ski everyday and try and progress as a freestyle skier.  I did a lot of big air contests similar to what you see in the X Games, but that ended with a separated shoulder and a myriad of other injuries.  I started running when I got back to UCLA to work off all of the burritos I was eating, and that is pretty much how I got into training seriously.

Paul: You mentioned in your blog that you never thought it would be possible for you to achieve the result that you did in Texas, but you did it. What are your thoughts on overcoming obstacles that are seemingly impossible? 

Tim: You know, it sounds pretty cliche, but I think in order to get something that you want, you really have to believe in it first.  After you have the belief and you can visualize it, then it just comes down to putting in the work that you know is required to get there.  There are absolutely no shortcuts in this sport which is something I really like.  It’s fun for me to watch progression happen and see barriers fall as I train harder/smarter.

I also think it’s really important to stay process oriented when you have a lofty goal.  You’re not going to go from 11 hours to 9 hours in one season and it’s important to embrace that and not get ahead of yourself.  I try and stay in the moment during every workout and just think about the task at hand whether thats an easy recovery run or the dreaded 20 minute test on the bike.

For me, going into Texas I knew that I had put in a really solid block of training and that reaching that sub 9 goal was going to come down to execution.¬† While I appreciate the support, I actually don‚Äôt like the ol‚Äô ‚Äúgood luck!‚ÄĚ before a race, because this isn‚Äôt a sport where luck plays much of a factor.¬† It‚Äôs all about execution so in my opinion ‚Äúgood execution‚ÄĚ has a much better ring to it.¬† :0)

Paul: At IMTX, you raced as an Age Grouper, but your result clearly shows that you are qualified to race as a professional. Any plans on racing pro? What are your thoughts on that?

Tim: No plans on racing pro right now.  I really like where things are at now and there is plenty of stiff competition in the amateur field not to mention within Team Every Man Jack.  I think there are 12 of us now going to Kona this year with hopefully a few more, so there will be quite a battle within just the team on the amateur side!

Paul: What is your full time career?

Tim: I work in sales for an advertising technology company called AdRoll.  We specialize in display retargeting, so if you’re wondering why those nice race wheels that you looked at online and didn’t buy keep showing up as you’re browsing the web and Facebook, now you know.  :0)

Paul:¬†Tell us about your training schedule… How much time do you invest into each discipline? How hard is it to balance work, training, family, etc…? What is your advice for athletes that struggle with this?¬†

Tim: Leading up to Texas was the first time I actually stopped religiously keeping track of training hours.¬† I wanted to get away from the ‚ÄúI need to train 20 hours this week‚ÄĚ mentality and just focus on making every session count.¬† My coach Matt Dixon from Purple Patch Fitness helped a lot with that and I definitely think it paid off for me. ¬†

I would say that in the big blocks leading up to an event I’ll train anywhere from 15-25 hours per week.  I try and swim 3 times a week (confession I hate swimming in a pool), and then I will have 3 key midweek bike sessions (90-120 min. each) that are usually done indoors and then 1 long ride outside on the weekend.  I’ll do one or two short brick runs off the bike, 2-3 key endurance/hill runs, and then 1 long(ish) run with extended intervals.

In terms of balance I’ve gotten pretty good at time blocking and knowing that if I’m going out with friends for dinner that I’m either working out in the morning or not working out at all.  I think that’s important for anyone who is involved in a time intensive sport because you’ll go from many to 0 friends real quick if you start bailing on scheduled hangouts just so you can workout.  

Paul: Your main goal was to break 9 hours at IMTX, right? Now that you have broken that barrier, what is next for you?

Tim: The main goal at IMTX was sub 9, but I actually set myself 6 different OKRs (objective key results) which is an exercise that we’re required to do at work.  The idea is to hit about 70% of the goals so some of them should be reach goals.  I thought this exercise translated well to triathlon so I gave it a try and it worked pretty well.  I’m actually just looking back on them now, so let’s see how I did!  Looks like 4/6 or 67% so that’s about right.

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1)¬†Sub 1 hour swim¬†‚Äď 57:10.¬† Boom!

2)¬†Sub¬†4:40¬†bike¬†‚Äď 4:40:14.¬† Almost‚Ķbut not quite.

3)¬†Sub 3 hour marathon¬†‚Äď 3:04:50.¬† Not that close‚Ķ

4)¬†Sub 9¬†‚Äď 8:48:09.¬† Got that one!

5)¬†1st place M30-34¬†‚Äď Check

6) Overall Age Group Champion РCheck

In terms of what’s next, I’m signed up for Kona as are about 12 of my other teammates on Team Every Man Jack.  It’s by far my favorite race for obvious reasons so that will be the next A race.  I’ll do some other local races in NYC during the summer and hopefully make it out to Tahoe for a training camp or two with the Team EMJ boys.  Other than that I want to continue to improve my swim, increase my sustainable power on the bike, and increase my overall run speed so that I can get as close to 3 hours as possible.  And most importantly I’ll be getting married in October after Hawaii and absolutely can’t wait!

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 Thats all the questions fo
r now… If you would like to find out more about Tim.. Check out his website at ¬†

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See you next time!

Paul Duncan Jr.
Triathlete-Coach-Loyal Friend