Wednesday, 05 January 2011 18:02

Do I Look Like A Triathlete?

I had another post in mind for today before I went to the pool this morning.  While I was swimming I was thinking about how humorous I was going to be.  How the post will make people laugh and smile.  Then after my warm-up a rather solidly built young man in the lane next to me had come to a stop as well.  (Truth be told he was smoking me in the pool....but hey I was warming up, never mind he had just gotten in as well.)

So while I was panting resting before the 1000y swim I was about to do he asked me a question.  The question was:


This guy is certainly not talking to me, but then again we are the only two in the pool.  I almost pulled my best DeNiro and started saying to him 'You talkin' to me?  You talkin' to me?  You must be talkin' to me because I'm the only one standing here'

For those of you to young to know this you go:

I said yes I am a triathlete....I left out aspiring.  And we started talking and he is a member of the US National team (no wonder he was cruising in the water) and was just getting started with his training as his season is opening up in a few months.  Chuck it was great meeting you and hopefully we run into each other again.

This led me to think about what does a triathlete look like?  Do we have the same pained facial expressions as we are pushing laps out in the pool or sweating buckets on the trainer?  Did the fact that I rUn from the pool to a stationary bike to a treadmill give it away?

Maybe it really was because I was swimming my laps like this:


Published in Uncategorized
Saturday, 25 December 2010 21:14

Merry Christmas

Just wanted to wish you all of very Merry Christmas.  Today has been a very special day and tomorrow I will lay out all that has transpired for me today.
Published in Uncategorized
Thursday, 04 November 2010 12:39

Athlete's Plate - 10/28/2010


For previous menus go to the drop down menu above and select a date that will provide you with an entire days meals.

Breakfast - Oatmeal with Fruit, Chocolate Chips and Almonds Serving - 1

Ingredients - Whole Cut Oats, Almond Milk, Dark Chocolate Chips, Almonds and Fruit

Directions - Place one serving of whole cut oats in a bowl along with one serving of almond milk.  Place bowl in microwave and run for 1 minute to 1 1/2 minutes.  Check your consistency for how you like your oatmeal. You can also use warmed up almond milk and just pour until it reaches the consistency you desire. Place 1 serving of dark chocolate chips, almonds and fruit in the bowl and stir.  The chips will melt from the heat of the oatmeal and you will have your candy craving fixed.  I used 3 fruits in my oatmeal and typically they are raspberries, blueberries and banana.  If that is not available then blackberries and strawberries work as well. AM Snack - Break-the-Fast Energy Bars (great to get the children involved in cooking) Servings - 10

Ingredients - 1 egg, 1/2 cup soy-nut butter (I also use almond butter), 1/2 cup applesauce (unsweetened), 1/3 cup honey, 1 tsp cinnamon, 3/4 cup baking mix (I used whole wheat pancake mix), 1/2 cups instant oats, 1/2 cup wheat germ, 3/4 cup raisins, dried cherries, blueberries (pick your favorite fruit - I use 2 fruits in this recipe) Directions - 1-Preheat oven to 350 degrees 2-In a mixing bowl beat the egg then add the soy-nut butter, applesauce, honey, and cinnamon.  Mix until well blended. 3-In a separate bowl stir together the baking mix, oats, and wheat germ until well combined. 4-Pour the dried fruit into the dry ingredients and slowly stir them together. 5-Add the dry ingredients to the wet ingredients and stir until well combined. 6-Press the mixture in a prepared baking pan.  Place pan in oven and allow to cook for 20-25 minutes. 7-Remove pan from oven and allow to cool (~20 minutes)8 8-Cut into bars and serve Lunch - Pesto Pita Pizza Servings 1 Ingredients - pesto, sun-dried tomatoes, roasted peppers, olives (chopped), capers, red onion (chopped), broccoli sprouts, low-fat mozzarella, grilled chicken (optional) Directions - 1-Preheat oven to 350 degrees

2-Spray top of pita with cooling spray and place top side down on baking tray 3-Spread thin layer of pesto 4-Pile the sun-dried tomatoes, roasted peppers, olives, capers and red onion on top of pesto 5-Place broccoli sprouts next to cover entire pizza 6-Place mozzarella (and chicken) on top of broccoli sprouts 7-Place in oven for 15 minutes or until mozzarella melts 8-Cut into 4 wedges and enjoy. For chicken preparation: Pound out chicken breast until very flat.  Grill the chicken so it is cooked all the way through.  Cut into small bite size pieces. PM Snack - HoneyMilk Smoothie

Servings 1

Ingredients - 1 bottle of your favorite flavored HoneyMilk (I use honey), fruit (at least one frozen) Directions - Pour HoneyMilk into blender followed by all fruit and blend until it is at your favorite consistency. Can add peanut butter or Greek yogurt if you wish. Dinner - Green Chicken Chili Servings 8 Ingredients - 8 cups fat-free, reduced-sodium chicken broth, 1 onion (chopped), 2 lbs of chicken breast cut into 8 pieces, 2 packages of chicken gravy mix, 3 cans (7 oz) of mild diced green chilies (or use fresh tomatillos), 6 cloves garlic (minced), 1/2 cup cilantro (chopped), 1/2 tsp ground cumin, 2 jalapenos (seeded and chopped), 28 oz of white hominy, drained (can also substitute white beans), 8 whole wheat tortillas, 1 tomato (diced), 1/2 cup fat-free sour cream Directions -

1-In large pot combine chicken broth, onion and chicken breasts.  Bring to boil then simmer until chicken is cooked through (~20 minutes).  Remove chicken from broth and set aside. 2-With a whisk blend the gravy mix into the broth.  Now add chilies, garlic, cilantro, cumin, jalapenos, hominy.  Bring to a boil then reduce to simmer 3-Shred chicken and add back to broth.  Cover and simmer for 40 minutes. 4-Warm tortillas by placing in damp paper towels and microwaving for 45 seconds or less 5-Serve chili topped with a spoonful of diced tomato and sour cream 6-Use tortilla for dipping Hope you enjoy this menu.  Should you decide to create one of these dishes on your own please let me know how it turned out and be sure to include a picture.

Published in Athlete's Plate
Sunday, 24 October 2010 13:44

Currently Working On A Revised Look

The blog still functions but I will be working on it most of today so that it provides an easier way to find the interviews and athlete's plates.  In addition to that as race reports get written it will be easier to set those up to find as well.

Thank you for your patience but feel free to go around the blog anyway.
Published in Uncategorized
Sunday, 10 October 2010 21:54

Race Report and Tomorrow

My race report for the US Open Triathlon Championships held today (10/10/10) are online and can be found here Race results tab has also been updated with today's results and can be found here. And don't forget to come back tomorrow to read an article on how massage benefits athletes. Thank you for reading.
Published in Race Reports
Tuesday, 28 September 2010 02:12

New Page added to

A new page has been added to and it is a Link To Me Page.

I have gotten a handful of requests recently asking if links to my blog can be added to their site or blog and the answer is yes.  I have created some html code that can be copied and pasted into your site if you choose to link to me.

I also want to point out that not only is it ok to link to me but it is very much appreciated.  In addition to that if you want to be listed on my blog under the resources tab just submit your link to me and I will review the site and post in the resources section under one of the three headers on the page.

The resources section can be found here:
If the header doesn't fit well I will create a new header for your site.

Here is the Link to Me page with the easy to copy HTML code for you.
Published in Uncategorized

Today Karen and 4 of her friends ran the Heels and Hills and Him and had truly perfect weather for the 5K.

We got up early and had some of the friends meet us at the house so that we could follow each other and make sure nobody was lost or late.  Got to the race in plenty of time and I was surprised.  I had no idea that the event was going to be as big as it was.  There was a 5K, a 10K and a 1/2 marathon being run today as well as a 1 mile fun run/walk.

The 1 mile fun run/walk went off with all the children and their parents.  These little kids and there legs looked like helicopter blades they were moving so fast.  It was incredible to watch as some of the children were giving it all and then some.  You could see how profud the parents were.

The 1/2 marathon was the next race to get going followed by the 10K.  So next up was the 5K and the 5 ladies got ready to run.  Once the gun went off you could see them moving forward until they hit the starting line and took off.  It was inspirational to see this crew start running.  I had guessed that Karen would be heading back in about 30 minutes.

Before I knew it the announcer made a comment that the first 5K finisher was coming in.  The time for him was 17:29 and he looked like he had barely broken a sweat.

A few moments later Karen Oliver came in and was the second female finisher.  About 5 minutes later Karen Bahamundi was running with her friend Barbara and were looking strong.  They crossed the finish line together and then we waited for three other friends.

Once everybody was across the finish line a few pics were taken and off to the house we went (it is Sunday Football Day!!!!!)  Halfway through the game Karen checked the results and as it turns out she finished


I am so proud of Karen for her accomplishment in this race.  She did wonderful and proves that the proper training, proper nutrition and rest can do for you and your confidence.

Great Job Baby.....very proud of you.  Two podium finishes in races in 2010.
Published in Uncategorized
Wednesday, 22 September 2010 19:24

201Ironman: Prepare Yourself

201Ironman: Prepare Yourself

This is a video I found on and helps answer any questions that you may have regarding why one would put themselves through the training, the mental fatigue, the physical fatigue, the nutrition watching and everything else that goes with becoming an Ironman.

Published in Race
Thursday, 09 September 2010 21:04

New Business has been filed !!!!! Yeah !!!!!

I just received word that the paperwork that was filed with the State of Texas has been approved and the final documents are being FedEx'd to be now so that Honu Way To Live, LLC is born.

I am so excited that this venture is on the way up.  Having added AdvoCare to my list of things that can be packaged with Honu Way To Live, LLC is a great way to start.

I received an email from Marathon Makeover this week asking if everything was OK and if I had any questions and my response was just that I am excited.  I am very ready to begin this new adventure and one that I expect to be not just fruitful for me financially but to be truly fruitful personally.  I am ready to give back to the sport of running foreverything that it has given me.

And to top off all of that news a friend of mine has drawn up a great logo for Honu Way To Live, LLC and I should be able to display that in the next week or two.  Lots of excitement around the Bahamundi household these days.

Karen was just offered a job and on top of that we have 2 showings in the first day that the house was listed.  Things are starting to come together and I truly believe that we will be back on our feet in no time.

I spent a majority of my morning updating my resume and that can be seen in my previous post.
Published in Uncategorized
Monday, 23 August 2010 19:37

Back Home from Charlotte

I have not posted in a few days because I was out in Charlotte visiting family and it was a great time.  I not only got to see my mother and Bill, my sister and her son but I wound up getting together with fraternity brothers from college that I have not seen in 15 years.  What a great time all around.

1- Going to Duke University for the first and certainly not the last time.  I have been a Duke basketball fan for as long as I can remember so getting the opportunity to step foot on the campus was incredible.  The building are gorgeous.  The trees and leaves of a college campus was inspiring.  This was orientation week so seeing all those big-eyed freshman was a trip down memory lane.  Wound up spending some money in the book store b/c I had to get apparel and I do not regret spending one penny.

Heading towards the gorgeous chapel

2- Going to UNC-Charlotte for a 1 hour run around the campus.  We went to UNCC prior to going to Duke so I was impressed at the time time with the campus and again all the freshman setting foot on the campus for the first time.  I ran for an hour around the school and everything felt like academia all over again.  Hopefully some of the brainwaves from the students found their way into my head.

Sigma Phi Epsilon at the Panthers-Jets Game
3- Attending a Panthers preseason game with my fraternity brothers whom I had not seen in 15 years.  The game was the secondary part of the experience.  Being around guys I had not seen in 15 years was incredible.  We told stories of our past and how our lives had changed.  Talked about Duke playing the 1991 game against Kentucky and how I was so loud that we all got in trouble.  It was a great time and great to see those guys.

4- Having a few moments with my mother and my wife discussing everything in life from the building of a mosque near the World Trade Center site to business to faith and who knows what else we talked about, but it was great.

5 - Having a dance party at the house with my nephew, Bill, Mom, Julia and Karen after the wine club with some of my mother's friends (who were very nice and a joy to be around.)  We were dancing in the living room and just goofing off the entire time.  Took away all the stresses I have had for the past few weeks in a moment.  Children can be so grounding sometimes.

The absolute worst part was leaving.  Forget about the fact that we had to leave the house around 4:30am but the fact that I was leaving my family after such a fun time.  I truly need to schedule more of these trips and now that I have the fellas in Charlotte it will certainly be easier to do.

The Ironman training has continued but it is getting more and more difficult for a number of reasons.  The training itself is getting longer and more wearing on the body for sure, but throw in the fact that I have this stress of finding a new job and it makes the training that much worse.

The funny thing about this is that when I am on the bike or on a run I don't feel that stress, but once I am in the pool it comes out.  I think the pool makes it worse b/c it is just back and forth, back and forth with nowhere to go.  Had I been in a 50m pool or the open water I would have less time to think about the stress and more  time to focus on the swimming.

Strength has been coming along just fine and I have been increasing my weight levels about once a week.  Today I went down slightly in some b/c I did a swim session prior to the weights.  The best part is I have a bike session this evening as well.

Yesterday I spent 1hr45m on the bike and today I get to spend 1h30m on the bike.  The cool part is that I am going to ride up by Jeff's house this way I can shower and head to the movies with he, Tiff and Brad.  Should be a good time.  I am excited about getting out on the bike again and seeing what my legs can do.  Yesterday in my time I did 31.18 miles which came out to 17.8 MPH.  Hopefully I can be a tad faster today.  This coming weekend I have a 3 hour ride to do and I'm hoping that nets me the distance of the 1/2 Ironman.  If I can do the 56 miles in 3 hours then I know when I am doing the Old College Tri, Cooper and Toyota that those distances will seem like nothing.

On the job front:

I have not heard back about a 2nd interview from the one place I have been pinning my hopes on.  I know it isn't smart to put all my eggs in this one basket but I know that I can do some great work for them.  I was supposed to hear back on Friday and have not.  I figured maybe Monday but nothing yet today and it is 2:32p.  Oh well, maybe if I don't have expectations then things will happen.

I am supposed to have another phone interview for a sales position.  I'm not 100% sure I want the job but I do need to pay bills and I can do the gig for a bit while I'm still looking and bring some money in.

I am also going to talk to a business about whether or not we can partner up or buy them outright or figure something out with them.  It is a wine business and from the outside it looks promising.  I am sure that I will have to get some sort of financing but I will cross that bridge when I come to it and figure it out then.

I guess you can say I have a lot of irons in the fire.  Just need to get one of these to ignite now.
Smile and the whole world smiles with you.
Published in Uncategorized
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