The Official Ironman Insanity Race Report Podcast.

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Ben, I think your foot is. Well, your toes are twitching.

My foot is twitching.

Yes.

We're sitting here in the, in the lobby, the hotel lobby of the King K Hotel right beside the Ironman Hawaii Pure. And I've got an Ace bandage wrapped around my foot with the Mark Pro electrical stim going full blast on that foot. Astrid having hits too so far this morning, my other foot, both my knees and my Achilles. So yeah, I'm healing myself up here with as much as I can live.

From the King Cam hotel.

That's right.

So why, why on earth are we sitting in the lobby of the King Cam Hotel in lovely Kona, Hawaii?

Alright, so for those of you who didn't know, I got talked into racing an Ironman yesterday and not just any Ironman, Ironman Hawaii World Championships here in the blistering heat and wind of Kona, Hawaii. And it was an interesting day because I just found out this fact two weeks ago. So I've had exactly 14 days to prepare to race an Ironman.

I think it actually was 15, it.

May have been 15 days. But basically, you know, it's, you know this is something people, you typically train a minimum of six months and usually 12 to 18 months to do.

So I'm gonna ask the question that I know a lot of people were asking and a lot of people were sort of up in arms about when you announced that you just magically got a slot like slots that people fight over, people like work towards, people like struggle. Even the pros are having like a lot of trouble getting slots season.

People devote their lives to qualify for this.

Yes. So how were you able to actually just sort of be awarded or given this great opportunity?

So Timex is the oldest running sponsor of Ironman. Like Timex has been affiliated with Link 2 and a friend of Ironman for decades. And I race for Team Timex and what happens is that every year Ironman gives Timex1 slot to use for their choosing. And this is all news to me. I didn't know any of this until they told me. And so I actually it wasn't even a phone call, it was a text from the manager of Timex and He's like, do you want to race Ironman this year? And I wrote back, and I was like, well, I'm like, that's great. That's crazy. First of all, because I have not been doing Ironman training, and I've swam 500 meters, I've ridden my bike 12 miles, and I've run a total of four miles on actual pavement. So I told him, naturally, yes, of course. And, you know, he caught me at that moment where I was kind of in Richard Branson mode. Life is more fun when you say yes, absolutely. And so I said yes and decided I'd deal with the consequences later. And honestly, like, we can talk about race day, but, like, and what I did to prepare and how it feels when you go out and do an Ironman on, You know, when you're a thick guy. Right. I'm not a couch potato, but I'm like. I've always wondered, like, what would happen if just the average, like, fit person was like, okay, I'm just going to go and do an Ironman. Like, how fast could you do it? What would the body feel like? What are some of the things you'd have to deal with? And what ultimately are some of the training methods you could use to get the body prepared for something like that?

I don't know if you remember, but last year when you were doing Ironman Canada, I actually had the opportunity to get a slot. That was about three weeks before the race. And I had been training. I forgot about marathon training at the time because I was getting ready for the New York City Marathon. But I actually ended up turning down the offer because I was just like, no, I. This is gonna destroy me. So, I mean, the opportunity does come up for people, and I wasn't as fit as you are right now, but I was definitely. I had the running strength. It was more just the fear. So maybe now that you've done this, you can take the fear out of it for some other.

Yeah. For some of our listeners who want to go and do an Ironman at the drop of a hat, it can be done. It just hurts. Tell you how it hurts if you'd like.

Okay. But maybe we should start with what have you. How have you been training for, say, the last, like, four to six months?

Okay.

What have you been up to?

Oh, well, what I've been up to is I've been racing Spartans. I've been mud. You know, mud racer. Obstacle racing. Yeah. I just raced Spartan World Championships two weeks ago. It destroyed both my knees from crashing hard, literally sliding down the side of Mount Killington in Vermont on my knees. I've been doing lots of bucket carries, chain drags, barbed wire crawls, lots of powerlifting, basically power lifting. I've been. Well, I've actually got a, I think we talked about a couple podcasts ago. I've got like this new barbell with bumper plates in my gym. But at the gym, clean and jerks. Push press, deadlifts, squats. Getting the body strong, getting it resilient, and really focusing on getting the joints kind of bulletproof for the type of rigors that spartan racing throws at you. So you know, like I mentioned, I haven't been in couch potato mode, but I can tell you I haven't been riding my bike, haven't been swimming. And if there's one thing that I've been doing, it's running, but it's been running on trails and woods.

So no, none of those long death slogs that people do in preparation for these.

No, that's what was interesting is I was out there and I'm like, wow. And I was at about a mile to go, right. I'm running down Palani Road and I'm like, I've spent zero hours away from my family on the weekends riding my bike. I've spent a total of four miles pounding the pavement, you know, with like a death march style slog out doors. And I have spent four miles is.

Hardly a death march.

Zero amount of time staring at the black line in the bottom of the pool. Yeah. So it was actually kind of nice to be doing an Ironman without having done any of that, any of that like family, career, hobby, neglect that you end up doing when you're training for Ironman.

Now you also did, you went to SEAL fit, the SEAL FIT Academy. You did the week long Kokoro camp and then the, and then what was it? The hell weekend or what they call it.

So I did the Navy SEAL equivalent of hell week for civilians where we did lots of like rucking and beach marching and drown proofing in the ocean and, and all these things that were meant to like 20 times what you mentally feel that you're capable of doing. And honestly, I'll blame Commander Mark Devine at sealfit for being partially responsible for me doing this race because it totally reinvented how I approach physical. Rigorous activities like this didn't sound that hard compared to that. Like exercising In Hawaii for 10, 15 hours seemed like nothing compared to days and days of sleep deprivation and torture from Navy seals down in California.

Commander Divine calls It unbeatable mind training that you actually did a lot of.

Mind training, which I used all day long yesterday. So positivity, visualization, mini goals. Boom. Rinse, wash, repeat, breathe. You know, sitting out there before the swim, one big breath, visualize myself getting to that first turnaround boat. Think positive thoughts, make it up, make that turnaround boat a mini goal. Once I get to that turnaround boat again, breathe back to shore. Visualize positivity, meaning. So I use that a lot.

You hear that a lot from coaches all the time. That we were actually talking about this over breakfast. When you have an athlete who hasn't actually hit their physical capability yet, they haven't actually realized what they're really, really capable of. There's often an untapped amount of fitness that's just laying in weight. So you've actually gotten to a point where you had that fitness. You understand that fitness, and you're able to really tap into it from a mental.

Right. The engine was there that I didn't know would or would not be there. It turned out to be there, thankfully, or else I'd probably still be out in Hobby waiting for a ride back home. But, yeah, so that was part of it. And then also, just in the past two weeks, I've done a lot of my biohacks, right? So I talked about this, actually at Dave Asprey's bulletproof biohacking conference in the time that I had allotted. I did lots of time in the sauna, right, to build up the levels of heat shock proteins that I'm producing to be able to handle the heat.

It was a sauna out there on the race course yesterday.

It was very hot. I did a lot of breath training, meaning resisted breath training, so that I was able to get my heart rate up and increase cardiovascular capacity and nitric oxide production without actually stressing my joints. So in this case, I used one of my favorite tools, the training mask. And by the way, we should talk about this.

Oh, yeah. Definitely mentioned those two training masks. So.

Training mask. Because they knew I was using this thing for Kona so much. Literally my landscapers who are working on, like, our. Our fire pit right now in our backyard. Because I suck at making a fire pit, so I had to hire that process out. I have been chopping wood. I did not do the fire pit, though. But I've been doing yoga in my underwear in the backyard wearing my training mask.

And so they think you're a serial killer.

Literally even it even turns like yoga.

Maybe they think you're a superhero.

Yeah, they thought I was a superhero, but literally, you feel like a superhero, right? But it literally turned even a yoga session into something that was able to get my heart rate up without actually stressing my joints. And, you know, I could do aqua jogging and I can do cycling, and I can do all these things where it automatically makes breathing much harder. And so I actually, I was wearing. Just because I used it so much in the past two weeks, I was wearing the training mask hat. I don't know if you saw this, but during the run, I had a training mask hat on. And it really is. I think it sounds dumb, but it was a crucial piece of training material for me in the last two weeks, just because I had to figure out a way to get cardiovascular stimulus without beating up my joints. And they're easy to get. I don't remember how much they are. It's like a drop in the bucket. But they're offering all of our listeners of this podcast a 25% discount if you go to trainingmask.com and you just use code Kona. So go to trainingmask.com and use code Kona. And they're literally just shipping them out.

I thought of your superhero name, the Masked Yogi.

The Masked Yogi. That's more inventive than Bane. So, yeah, I did that. And again, a lot of deep tissue work every single day on the foam roller, every single day with the lacrosse balls. I even opened up my wallet and got a few massages, which I'm not a huge fan of doing, but I was like, I just need to do everything I can. So I went in with really good fascial integrity. And, you know, it wasn't so much training. Like, I. My initial plan was to do lots of, like, short Tabata sets. Right. And high intensity interval training, but I was so beat up from Spartan, I couldn't even do that. So I basically spent the last two weeks going, going into this thing, just basically doing some heat, doing some breath, training with the training mask, doing some yoga, deep tissue work and massage. Like, that was the core of my training. Awesome.

So then you get to the start line yesterday, lining up with everybody jumped into the water. Yes.

And I wanted every shred of energy possible. I was the last person in the water.

I saw you just before the race started. It looked like you had literally just rolled out of bed. There were still pillow marks on Ben's face.

Everybody. I slept 10 hours before the race. I actually used Fenibut. I did use the techniques that you may have heard about in The Andy Murphy podcast that came right before this one that we're recording right now. How to get to sleep the night before a big race. So I had my scene playing in my mind.

They haven't tested your urine, have they? I guess they wouldn't need to at this point.

It's just an inhibitory neurotransmitter.

Oh, okay. That's not a cannabinoid.

No, no, no, no, no. It's not a cannabinoid. It's a gamma aminobutyric acid, like, releaser. It just makes you sleepy and it's addictive and you don't want to use it a lot. But I took a little bit of that. But just a tiny, tiny, like a pea sized thimbleful. You dissolve under your tongue for like 60 to 90 seconds. Then I just passed out. And when I woke up, I was like, crap, I need to drive to the race right now. So I literally took the fastest pre race poo ever and made it down to the race, pumped up my tires and wandered down into the ocean. Awesome.

And then started swimming. And it sounds like you were talking about the swim earlier, that it actually went. You got on somebody's feet and just had a nice leisurely swim. Leisurely morning.

So the swim, everybody was saying it was a slow swim.

Yeah. I haven't compared it against last year, but it was.

Everybody I talked to said it was slow. Well, I swam a 105 and I was happy because usually down here I'll swim like a touch under an hour, but I was fine with that. I should say I hopped on feet, but all due respect, I hopped on nubs. I actually was swimming. I didn't realize until I started looking forward and realized it wasn't actual foot I was swimming behind, it was nubs. I was swimming behind the guy with no feet. He's actually a really fast swimmer. Oh, yeah? Yeah. And eventually I passed him. And this is gonna sound like super hottie, but I didn't want to come out of the water next to a challenged athlete just because I don't. I just felt weird. Yeah. Which I know that's my own weakness, my own perception. But I eventually passed them and went on to somebody else and sat on their hip kind of the whole time.

That's a nice place to be. I like that. Yeah.

So I sat on their hip all the way out and all the way back, and I looked at my watch of the boat and I was a half hour in and I'm like, wow. I'm actually not swimming Much slower than I have in previous years. And I was waiting for something to feel weird shoulders, arms to become fatigued, low back to become fatigued. But honestly, and I think it's just because I've been lifting weights, as dumb as that sounds, and all the yoga.

Too, you probably have some nice looseness in your shoulders that.

That's right. People like me don't generally have my chaturanga poses turned out to help. So the swim, honestly, like, cakewalk. Like, I wasn't breathing hard at all. I was looking at the fish at the bottom of the ocean and just chilling because I knew it was such a long day. I didn't work hard at, like, probably on a scale of one to ten, I worked at maybe a six, possibly a seven at a few points. Like right when the gun first went.

Off in the swim. That's a decent swim for being quite relaxed. But then it sounds like your relaxation sort of carried into T1. I saw some comments floating around on Twitter and Facebook about what happened to Ben. Did you have a tea party in T1?

Oh, no, I totally did. I put on chamois cream, I put on arm coolers. I put on my coat compression sleeves. I put on a bunch of sunscreen. I got all cooled down. I took some electrolytes. Like, it was kind of weird because I wasn't in that rush to get on the podium. Right. Yeah. So I was just like, you know what? I'm gonna make this thing so that I at least don't have a bunch of blisters tomorrow. And I was also thinking ahead. I'm racing a back to back spartan race in two weeks in Sacramento and I'm like, and I didn't.

End of the season.

I didn't want blisters. That was basically the reason I spent so long at T1 was because. Because I almost used an entire can of hammer seat saver cream everywhere. I was shammied up to the hilt. And then I had another Ziploc of chamois cream in the back of the bike that I put on at multiple times throughout the bike ride. So, yeah, I. The reason I had like a five, I don't know what was it, like five minutes or.

No, it was like seven minutes.

Oh, wow. So that was in T1 just because I was just like, you know what? I want to. I want to come out the backside of this thing and not be bleeding out my, you know, testicles.

So then you got on the bike and you were telling me over breakfast that the bike was really the only uncomfortable Portion of the. Of the race.

Okay. So my bike was set up for, like, a sprint triathlon. So it was really aggressive, extremely aggressive, aerodynamic position because I had no bike. And I shipped all my bike parts down to Timex to build. They finished it Friday, the day before the race. And I tried it out, and I said, well, this feels pretty aggressive. I'm like, you guys realize I have not been riding my bike. And they said, well, that's all we got. It's that, or you're riding a unicycle. Yeah. So I rode in that position, and after about 12 miles, my longest ride, it started to feel a little bit uncomfortable at about 30 miles, and I just kind of stuck with it and tried to block out the noise. Numbing, pinching sensation that was building in my low back. After 30 miles, I literally could not, like, turn over the pedals anymore because my back was so numb. So I got off the bike at the aid station to stretch, and when I got off the bike to stretch, it's like my entire lower body collapsed. Like, all of my legs were numb and just, like, turned off. And I was like, shoot. And that. At that point in the race, I was like, all right, I'm sticking out my thumb. I'm going home. I'm like, I can't. But then I figured, you know what? I'm just gonna avoid. I'm just gonna ride in a normal bike position. Like, avoid the arrow bars at all and just ride that way. So I sat up. I did a lot of standing, definitely. I had a very long bike. I think the bike took me, like, six hours and something.

Yeah, I don't remember the exact.

My normal Ironman bike is usually a touch under five hours or right around five hours.

The speed was definitely dropping off, too.

As I was watching the athlete tracker, my leg started to feel foreign at about mile 40. Like, I just couldn't even feel the muscles at all. I stopped about mile 45, and I was leaning up against this guy's truck, stretching yet again. I stopped five times to stretch on the bike, and he's like, hey, I got a bong in the car. You just want to chill for a while. And this was a volunteer, And I'm like, oh, no, no. I'm like, honestly, I. I would. But they test for that kind of stuff after the race.

You are from Washington.

His volunteer girlfriend comes around, and she hands me a Ziploc bag full of weed, and she's like, just take this. You're being so nice. And what happened was this other guy Rode up and he was a complete ass. He rode past them. They didn't have the water bottle held out. And he's like, you gotta hold the water bottle out. Don't you know what you're doing? Blah, blah. Like, he was a total ass. And so I turned to them and I'm like, you guys just don't, don't let that worry you. I'm like, thank you for everything you're doing. I know you're out here in the hot sun volunteering. And then she hands me a bag of weed. So I gave it back. I was like, I don't really feel comfortable having this on my bike during the race, so why don't you keep it? Find me after the race, maybe we can party then. So I hand it back and then I keep going and finally I make it up to Javi. And Javi was horrible. I couldn't ride in my aero position into the window. Some cleaning implements going past, ladies walking past.

If you hear some rumbling in the background, it's not us.

A vacuum cleaner. And so I couldn't ride my arrow position all the way out to Hawi, which is just like super windy. I'm up on my hood, but you know, I'm riding. So I'm like, you know what, you're making forward progress. I'm like, mini goals. I'm gonna make it to hawi. So I made it to Hawi and if anybody watched the pre race video I spent a ton of time making on YouTube. If you go to YouTube.com BenGreenfieldFitness I filmed all the fancy stuff I'm using in my bags, like my entire race nutrition plan. And I put like x2 performance and chia seeds and honey and all of my ancestral fuels, right? My special needs bag. And I get up to special needs, they don't have my bag. What, at all? Completely gone. We spent 15 minutes up there looking for it. So I basically started doing yoga because I'm like, well, I'll use this time while they look for my bag to get my back ready for the ride back. So I'm out there doing yoga, Warrior 1 and Warrior 2, and by the side of the road and people are riding by and you know, I get down on the ground, I'm doing like the cobra position. And finally they're like, we don't have your bag. And so then they hand me three bags that other riders had dropped that are just full of random crap like clif bars and chomps and power bar gels. And I'm like, Screw it. I'm like, it's this or nothing. So I just took all this stuff, I shoved it into my shorts. I get into my special. My shorts. I'm like, I really hope that my stomach doesn't flip.

Yeah.

So I wrote back from that point on, like, the rest of the ride. I definitely had that nasty feeling in my gut because I was eating all these fuels. I really didn't want to, but I survived, you know, I just like, you know.

But you do have a bit of an iron gut.

Yeah. I mean, I freaking, like, trained for seven days on any MREs last month. It's like, I can do it. I just don't. I don't like the way it feels and I don't like that gnawing at the back of my mind on how unhealthy it is.

What's MRE again?

Meal replacement or meal ready to eat? It's like the military.

Oh, yeah, the military stash stuff's the crap.

But anyway, so, you know, as I'm riding back again, it's mini goals. Yeah. Get down from Hawi and, you know, get to Waikoloa and then get to the airport, then get to the energy lab and then get back home. And I just got slower and slower. It's hard to ride a bike that far.

I was trying really hard to find you in T2, but the time kept changing and the winners of the race were getting closer and closer to the finish line.

And I just kept telling myself, I'm like, just riding my bike through Hawaii.

Just going for a riding bike because.

I couldn't get in the aero position. It's hard to feel like you're racing when you can't get into your fancy aero position.

Right.

So you're just sitting up and. Yeah, it just felt weird. So I was back there with all the, like, female age group athletes and.

That'S a nice place to be.

Yeah. There. The scenery. The scenery was nice, the conversations were great. But anyway, so I eventually made it back into town. I got off the bike and I started to run through T2 and both my knees were. Felt like they'd been smashed with sledgehammers laterally.

And I'm not surprised. You've had tape on your knees for days now.

I've been like, massaging them every time.

I've seen you been at Compex booth.

Or the Normatec booth, Mark Pro and acupuncture and everything I could do to get this thing, get these knees healed up. So I got in a T. You.

Had a Decent run.

Well, I got into T2, and I'm like, dude, it's over. I'm like, I can't run on these knees. I will screw up my knees till Christmas if I do this. So I went into. I don't know if you noticed, my T2 time was really long too.

I. At that point, I was not surprised. Yeah, the T1, I was like, what is Ben doing?

So I stretched. They put me on the massage table, and I did a little bit of art on my knees.

Oh, really?

Yeah. I rubbed them down. I put some ice on them. I did both my legs in an ice bucket. And then I just finally was like, okay, screw it. I'm gonna at least run a mile and see if I can do this. So Hawaii is so weird because you're inside this tent, everybody's in there changing, and, you know, as soon as you step out of the tent, it's just like, wa. Wa. It's just like heat, like, pouring down on you. Oh, is the.

Is the tent air conditioned?

No, but compared to the outdoors, it feels like it. Oh, okay. So I finally step out of the tent and I'm like, here we go. So I ran the first mile and didn't feel that bad, and I kept running around the second mile, and then I thought, okay, so what I can do to string these knees along is I'm just gonna stop every three miles and stretch them out. And I did that for 26 miles. I stopped every three miles. I stretched the knees out. My body by that point was already so chalked up on fructose and maltodextrin and everything that I kind of went in between my fat based energy gels, my hammer gel, peanut butter gels. I did have some of those in little spy belt. Watch the video if you want to see how I transported those. It's all at the YouTube channel. And I just basically just strung it together. Mini goals, right? Mini goals. And I knew, like, of anything compared to the bike, the run would at least feel more natural. So I strung my way through it. And yeah, it was. It was weird being out there running, but knowing that at this point, it wasn't like I was gonna podium or anything. So I was able to just. Not that I ever planned on podiuming the whole race, but there was a little bit less pressure. Right. It was almost like I was racing but not racing. It was like I was more racing to do the race than I was to beat people.

It's probably been a long time since you did a race with that sort of mindset.

I. I don't know if I ever have really. I play to win. Right. And I knew that wouldn't be the case for this race, that I just have to show up and do the race as more of an experiment to see if the body can handle it. And frankly, I mean, if you relax on the run, you run at your pace, you stay inside your zone. I was very surprised. I wore my score minimalist running shoes that had barely been on pavement at all. It was a marathon at the drop of a hat after the 2.4 mile swim and the 112 mile bike. And it didn't feel that bad. And I think I ran the last 10k in like 40 minutes, which for the end of a marathon is not like it felt good. So I got to mile 20 and I had a ton of energy and what I knew then I was like, I should have pushed way harder on the bike. I wish I could have pushed harder on the bike. You know, as it was, I came in somewhere around like 11 and a half hours. You know, I told my wife before I left, I'm like, I figure I'll. I bet I could do somewhere between 11 and 12 hours. And it was almost exactly what I. What I figured, figured I could do that.

I was guessing it was between 11 and 12. Or DNF.

Yeah, or DNF.

There's something was going to blow up and that would be that.

Yeah, yeah. So it was a really interesting experience. And I can tell people right now, if you want to do an ironman and you just want to finish, you probably have to train a lot less than what you think you have to train if you're fit, right. Because remember I'd been doing weight training and the breath training and the heat acclimation and all these things. But I think that it's possible to do pretty well in this race without.

Neglecting have an extraordinary amount of natural talent for these sports. Like that's. I don't think this is like a lot of people out there, myself included, don't have, like, I don't have the natural ability on the bike, that's for sure. My swimming always came quite well. Well, quite naturally. Running is okay, but cycling, I'm just not strong at. You've, you've got that base, but you've also got that natural ability. I think that plays into I. From my perspective, I think that's why this actually worked for you.

Yeah. See, I always thought I sucked as an athlete, honestly, like even when I was a tennis player, I had to work really hard at that. When I was a bodybuilder, I had to work really hard at that. Like. Like, my wife's a natural at sports, right? Like, she just. She picks up any sport super fast, even if it's just like dancing or whatever. I've never thought that I was that coordinated. What I have is perseverance and a big engine, right? Like, I can. Like, I've tested my lactate threshold in labs, and I can operate at a very high percentage of my VO2 max in terms of my lactic threshold. What that means is I have the ability to suffer really well, but I'm not a natural athlete. I think I just have the. I have the ability to suffer. That is one thing. I'm darn strong stubborn.

So I think that's. That's something that's. You can't discount. That's a huge part of any sport. Especially endurance sports. Well, actually not even special. Especially even in a 10k. The ability to suffer and to put yourself into that pain cave and stay there.

I'm sorry. I'm just laughing. So some guy just walked past with a race day bracelet on, meaning he raced. He's got a heart rate monitor, he's got his shoes, he's got his entire race kit on, and he just got back from a workout.

Yeah.

We're what, 12 hours after the race?

Not even. There are people crossing the finish line. Not even.

That's nuts. 12 hours ago.

So I saw a lot of people out there pounding it this morning. It's just like to all you listeners out there, try to relax. When you finish a race, it's okay to take some time off. Want to smack some of these people.

Although I did do yoga this morning, and that actually helped me feel really good.

Even just going for a light spin. I can see that that feels good, but I'm talking about people pounding it.

I'm gonna go do some cleaning jerks later on.

There you go.

So anyways, I would say, like a few resources for you. First of all, if you want more on the nutrition side of things and some of the cool things I did from a nutritional standpoint, check out the video@YouTube.com BenGreenfieldFitness can we put it in the show notes for this episode? Do you think Brock link to that video?

Oh, yeah.

Put it in there. And Brock and I are kind of sort of making this up on the fly from the hotel. So, URL for today, what do you think? BenGreenfieldFitness.com Kona14 that sounds reasonable. Okay, so go to BenGreenfieldFitness.com did you.

Use that for the premium?

Actually yeah. Nevermind. Okay, let's go. BenGreenfieldFitness.com Ironman14 Ironman144 BenGreenfieldFitness.com ironman14 and we'll also put a link to the premium podcast. I spoke at the Ironman Sports Medicine conference down here. Hour long presentation on how to fuel your body in a more ancestral, less damaging, more healthy way for endurance sports. And we have that all available as well and we'll put a link to that in the show notes for you too. So put it all there@BenGreenfieldFitness.com Ironman use your your training mask discount at trainingmask.com use code KONA to save 25%. And I think now we can go drink. Brock right?

I'm getting a phone call from Andy Potts. That's why I'm checking my phone right now. I have to go and interview somebody else and then we start drinking.

Brock is being phoned by the rich and the famous so he'll drink. I'll go do some more Mark Pro.

On my next yeah your, your toes are still twitching. Not as violently as they were when we started this podcast.

We'll be back to our regular programming for you guys next week with one of our usual Q and A episodes that we know you all love and enjoy.

And you'll be back in Spokane. I'll be back. Or just outside of Spokane. I'll be back in Toronto. Everything will be back to normal.

That's right.

Except we'll be extremely tanned of course.

Yes. Me with my race kit tan. Nice. Alright you guys, thanks for listening in. Leave any comments or questions that you have about anything we talked about below the post. And thank you for those of you who are on Facebook and Twitter giving me all the support and the love for the race yesterday.

That was awesome.

It's because of you guys that I even go out and guinea pig my body and anything like this just so we can learn about things and so that you can benefit. So I hope you did. And until next time, this is Ben and Brock Signing out from BenGreenfieldFitness.com Ironman14Visit BenGreenfieldFitness.com for even more cutting edge fitness, nutrition and performance advice. It.