Posted by: David D. Daggett | September 18, 2014

Race Execution – Nutrition

Race Execution – Nutrition

Nutrition is perhaps triathlon’s fourth discipline.  We have previously discussed general, life nutrition in Ironman Nutrition   and touched on race nutrition in Ironman Blueprint    Recently I have had several inquiries regarding race day nutrition so that will be the focus of this article.

Race day nutrition certainly is not “one-size-fits-all all” so it must be practiced and rehearsed many times so that it can be executed with precision on race day.  Perhaps this is the most important lesson – practice, practice, practice; then execute, execute, execute.  I can’t believe all of the horror stories I hear regarding race day nutrition.  I ask, “Didn’t you have a plan?”  Then comes the excuses – “I didn’t feel hungry,” “I was thirstier than I thought,” “I don’t know why I drank (ate) twice as much as I ever did in training,” etc.  What were you thinking!?

RaceExecution-Nutrition

Remember, practice and then execute.  It isn’t that complicated.  Just figure out a plan and then practice and execute.  So, before every long workout and every race (short, long, just running, anything) I practice the exact same pre-race nutrition.   Certainly you can experiment and tweak until you find what is optimal for you.  There are internet articles and opinions galore – Be careful!    Some are good, and some are not.  However, if you properly practice and rehearse you should be able to figure this out following basic principles.

My personal belief is that you, or someone my size (170 lbs) should take in somewhere between 800 and 1000 cal approximately three hours pre-race.   I stick to mostly carbohydrates but do include a bar with a bit higher protein percentage.  By the way, I do this when I get up to go to the bathroom, and then go back to bed for a quick nap before it is time to get up to go to the race.

I then sip on one quart of Gatorade/sports drink finishing up 45 minutes pre-race (that gives time for the excess fluids to pass through).  I then take one gel, or two gels for long races, approximately 10 minutes before the race start with a shot of water.   This protocol is easy to practice in training and before any race/event of any type.

During the event itself, I always tend to believe that the simpler, the better.  So, I do a bit of reconnaissance to learn what will be served on the course and then order those products to train on in the months leading up to the target race of the year.  That way I can “live off the course” and don’t need to worry about special needs bags or other logistical issues regarding nutrition.

Remember that the ability to process calories goes down as intensity goes up.  So, this must be _________ . . . you got it, PRACTICED!  For a full Ironman I typically take 300 to 350 cal per hour on the bike.  In a half Ironman I go harder and bring the calorie intake down to about 200 to 225 cal per hour.   On events over 90 minutes or so in duration fluid replacement becomes vital.  I know I can process one liter of fluids per hour.  This will vary bit based on conditions and temperature.  Further, you may need to adjust these numbers up or down based on your size, intensity, and what you learn by experiment.

During performance liquid calories or gels tend to be simpler, easier, and sit better.  That being said, I usually eat half a bar or so during the last hour on the bike just to give my stomach a little “ballast” going into the run.  Again, all of this is very well practiced and rehearsed at race intensity during training so that I am able to execute with confidence on race day.

On the run I mostly switch to only fluids.  I am a big fan of cola on the run and usually grab a sports drink and cola at each aid station, and sometimes a water too.  Keep rough track of calories and volume.  Particularly with aid stations each mile it can be easy to overdo it.  Practice it in advance and you’ll be prepared for a successful day.

Fueling strong,

David

Posted by: David D. Daggett | July 22, 2014

Triathlon Magic

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Triathlon Magic

            Let’s get this straight right out front – it was “a tough day at the office.”  We can analyze the reasons later if you like.  However, even on a very tough day the privilege of racing this iconic event and the thrills of the day were not dampened.

The Climb at Solar Berg!

The Climb at Solar Berg!

 

My memories and photographs do not do this race justice.  It truly has to be experienced.  Climbing Solar Berg truly engages all five senses and is beyond my ability to describe in words. There are many photos available online.  The photo above is taken by family during the day.  Believe it or not I am biking up through that mass.

Challenge Roth has become the biggest and one of the most iconic races in the world for good reason – the massive spectators, the volunteer support, the community support, and the setting in the Franconian Hills of Bavaria make it something very special.

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Felix Walchshoefer

The race is under the direction of the Walchshoefer family. Felix Walchshoefer in particular puts a stamp of personal hospitality, emotion, and family like support that is unmatched in the triathlon world.  He is an extraordinary personality with unmatched passion.  He makes all of the competitors, volunteers, and spectators feel individually special.

The best race in the world?  I think that perhaps it is.  The reality is it simply can’t be described, it must be experienced.  The experience is magic and well worth the Challenge.

Feeling the magic,

David

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Posted by: David D. Daggett | July 9, 2014

Nothing Like a Challenge

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Nothing Like a Challenge

            “It’s time to get up!  You have to get going,” she implored.  “Don’t you know this is the biggest race in the whole world!?”  That was 16 year old  Birgit Reinel in 1989, daughter of my home-stay hosts Lotte and Dieter Reinel who owned the local bakery in town.

Backerei Reinel

Backerei Reinel

Tucked in the Franconian Hills of northern Bavaria is the village of Roth.  It is a normally quiet little village with a history dating back over a thousand years.  In the center of town is a castle that is more than 500 years old and a prominent cathedral.  Once a year the town comes alive as the main stage in the world for long course triathlon racing.  The iconic Challenge Roth celebrates its 30th anniversary this year.

Returning to race in Roth for their 30th edition of the race, the 25th anniversary of my first time racing there, and my sixth time as a competitor has me psyched for the challenge!  To say it is the most amazing experience in the triathlon world may be an understatement.  The crowds are enormous and the spectators are fantastic.

Then, just when you think it can’t get any better you round a corner in the town of Hilpoltstein and are greeted by an ocean of spectators.  Solar Berg – it is truly beyond description unless you have been there and felt the energy.

Solar Berg

Solar Berg

The magical and enchanting course ends in a specially built triathlon stadium filled to capacity and giving each competitor a championship reception.  Last time I was there, in 2000, I carried our then 4‑month-old daughter across the finish line.  The family Reinel is hosting the whole family  this year.  This time, all three kids will experience the magic of the Challenge!

Ready for the Challenge,

David

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Posted by: David D. Daggett | June 24, 2014

Be A Class Act

Be A Class Act

Please do me a favor – handle yourself with class.

As parents, business leaders, athletes, and church members we are examples to others around us and those in our communities.  Accordingly, we have an obligation to be positive role models.  Perhaps the best place to start with being a role model is handling ourselves with class.

Be A Class Act!

Be A Class Act!

Don’t you get tired of the lack of common courtesy that we see all around us?  Just turn on the TV and look at the news channels.  They don’t have discussions, they holler and they talk over each other.  Many times the conduct of our politicians is absolutely disgusting, yet we continue to reelect them.  We can do better, and it starts with each of us individually.

Respect and dignity are foundational principles that will help make the world a better place.  Certainly it is the right thing to do, and it is also contagious for others around us.  Just like in athletics we can create positive momentum and it spreads.

It seems that for some reason my generation screwed it up.  Accordingly, the obligation is on us to fix it and it starts with each of us individually.  Just looking good, standing straight, shaking hands, saying “yes sir/ma’am,” and those sorts of things are impressive.  We need to teach it and we need to lead it.

The bonus is, and studies have shown, handling yourself with class ultimately leads to more success.  People that handle themselves with class have an easier road.  Let’s rebuild that road for the future.

Perhaps it’s a bit altruistic, but I truly believe that if we spread our actions in a positive manner we can have a positive impact on our corner of the world that ensures the quality of our communities for the future.

Always in class,

David

Posted by: David D. Daggett | June 17, 2014

Choice, Not Chance

Choice, Not Chance

             Make no mistake about it – whatever we do and whatever we become is a result of the decisions and choices we make.  It’s very simple, we are responsible for our choices and actions.

ChoiceNotChance

The choices we make include setting our goals, making a plan, and then taking action.  If we want to run a race, the goal is the finish line.  We then have a training plan.  Lastly, and most importantly we need to take action every day.  You can’t leave your running shoes in the closet if you plan on finishing the race.

Where we tend to lose folks is on the action phase.  Many times goals turn into wishful thinking and the plans simply gather dust.  Where the winners separate themselves is in the consistent, daily action. When you do this, you literally have No Competition.

These same principles apply to everything we do.  It applies to work, family, our faith, and our fitness.  It is all In Your Hands.  The following simple diagram can be applied to all pursuits in life.

GoalPlanAction

Consistent execution over time always prevails.  To realize our Expectations we must be determined and persevere with our actions.  Or as my good friend, professional speaker, athlete and consultant Mike Wien says “Sustained Effort Wins.”

It’s very simple… we are all responsible for our choices and actions.  It’s just that simple, and it is just that hard.

Choose wisely,

David

Posted by: David D. Daggett | June 10, 2014

Dream Big

       Dream Big

          One of the great revelations in life is that we can do whatever we want to do, and be whatever we want to be.  The only questions are defining  the goals, and how hard are we willing to work for them.  Anything is possible . . . Dream Big!

Dream Big

            Beyond the wild extremes we can go after any goal we set before us.  I recently spoke to a fifth grade class and all of the boys wanted to be NFL football players.  That probably is not going to happen.  I am 5‑10, can’t jump very high, and wasn’t blessed with the best hand-eye coordination – I probably will never be a LeBron James.

However, other than these extremes we have very few externally imposed limitations.  We are the architects of our lives and we can build whatever we want.  We all have God‑given talents, it is just up to us to do the work and make it happen.  The one thing we can always be is the very best you, or me, that we can be.  No one else can do that. So let’s get going!

Of course, athletics and competition are great training grounds for goal setting for future achievers of all ages.  Just having a finish line out there is the basics of goal setting.  Athletic finish lines also teach the importance of planning and daily action.   Them these same principles for goals in all aspects of life.

IMG_8734

Winners believe in their dreams.  Some Dreams are Crazy Dreams.  Winners relentlessly turn these dreams into goals.  Of course dreams without hard work is simply wishful thinking. Winners plan, act, and preserve always will the eye on the goal.

Imagine what is possible.  See it, believe it, and then go after it.  It’s just that simple … and just that hard.  I believe you can do it!

Always dreaming,

David

Posted by: David D. Daggett | June 5, 2014

Finish Lines

Finish Lines

Whew!  It has been a fast and furious spring around here.  Please excuse my delay in writing.  We have had a very busy spring with the 24th year of our Safe Sober Prom Night program.  We have now merged into graduation season and have crossed another finish line.

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Our Daggett Shuler team personally went to 41 high schools in nine counties all across the triad area.  We have been informed that we are now the largest and longest running privately funded initiative of its type in the country.

Just like any other endurance activity we got a bit fatigued at times.  However, every time fatigue started to set in we never failed to be inspired and uplifted by the next group of students we visited.

The founding principles of the program – leadership by example, and positive peer pressure – are the two most influencing factors in young people today.  The good news is our current crop of young people are the best, brightest, and most motivated we have ever seen.  What they need from us … all of us … is leadership guidance and direction.

If we continue to wrap our collective arms of encouragement and support around our young people we will have many more successful finish lines in front of us.  The successes from this year already have us excited for Safe Sober Prom Night 2015 and our 25th anniversary!  There’s always another finish line … we just need to stay after it.

Another finish,

David

Posted by: David D. Daggett | March 7, 2014

“Taking Baby Steps”

“Taking Baby Steps”

We all have to start somewhere. It is the same for each and every one of us. In order to achieve any accomplishment, great or small, we have to begin.  The time changes this weekend which means Spring is finally coming (we hope!).  It is a great time of year to review the basics of achievement.

 

Taking Baby Steps

 

We see repeatedly around us through amazing achievements that anything is possible.  The same principals apply to all great achievements – work, determination, and perseverance.  Everything we do happens by choice, not chance. Achievers set goals, make a plan, and then execute daily to meet their objectives. You can’t leave your running shoes in the closet.

 

The good news is we all have unique god given abilities to develop in order to be the best we can be. When we do that we truly have the power to influence the future in a very positive manner.   When we are the best we can be we make to world around us better too.  

Over the coming weeks we will explore some of the building blocks of achievement. This will be an ongoing series. It is not going to be complicated, but that doesn’t mean it is easy. There are no secrets – continual work, progress, and execution are the building blocks.

We’ll start with “Baby Steps” but we will be full speed soon. Thanks for joining me.

Taking steps,

David

 

Posted by: David D. Daggett | December 19, 2013

Choose Success

Choose Success

They are the best and the brightest I have ever seen!   Our upcoming generation of students have unlimited potential and I think they will “Change the World!”  I recently had tho privilege of making six 90 minute presentations to freshman at Reynolds High School.

photo

Although I’ve made 100s of presentations to 1000s of students over the past 30 years or so, I never cease to get re-energized and optimistic about our future!   Students today are bright and motivated.  They don’t suffer from the barriers of social, racial, and economical limitations.

In the presentations entitled “Choose Success” I encouraged and reminded the students to Dream Big, No Excuses and Never Give Up!  We discussed real life issues and pressures that they face daily which cuts across all spectrums and backgrounds.  An abbreviated version of the presentation can be seen here:

It always surprises me a bit how favorable they respond to metaphors particularly using triathlon and Ironman stories.  Although I think some are rather corny they tend to like them and somehow relate. Interestingly, the students always seem to focus in when I share the Ironman Everyday Hero video, shown here:

(TV excerpt video courtesy of IRONMAN and Ironworks Productions)

Please join me in continuing to encourage and support our young people on their path to success.  It takes all of us working together in our own way to for the success of our communities in the future.

Choose success,

David

Posted by: David D. Daggett | November 7, 2013

Piecing It All Together

Piecing It All Together

Whew! Life can really be a whirlwind! So, how do we do everything we want to do without things spinning out of control?

 

As the old saying goes, busy people get more done. Why is this? Certainly there are lots of reasons, but a major factor is that these busy people have developed a system that allows them to accomplish more. Systems organize your choices and decision making.

If you have been a reader here for any length of time you are familiar with The Four Anchors. The Four Anchors is not any sort of magic, it is simply a system for decision making and organizing priorities in your life. This system, for which I believe there is abundant scientific support, allows us to do more and do it more successfully than if we pursue life by chance.

So, using the various aspects of our lives that have meaning as the template for our choices and decisions makes our daily paths easier to navigate. Using our physical, family, professional, and spiritual priorities as a daily matrix makes it much easier to priorities and execute on life’s challenges.

A very critical factor that we all must face is that having an organized life is a matter of choice, not chance. It is an active decision we all must make. Failure to consciously choose becomes an excuse for the ensuing chaos and ultimate failure. Then, once we make that decision we must execute it daily on a consistent basis.

The good news is that if we have the courage and discipline to execute our lives with a system for decision making, we are then rewarded with a lifetime of fulfillment and satisfaction. Certainly it is just like anything else, there is no reward without hard work.

Still piecing it together,
David

Posted by: David D. Daggett | October 16, 2013

It Really Happened!

Kona Live – 2013!  

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It Really Happened!

We preciously wrote on crazy dreams. Dreams include facing challenges. Challenges frame us and mold us. They prepare us to be better in the future. They make us better than we could have been.

Finish

My toes danced (dragged?) Down Ali’i drive to finish the Hawaii Ironman World Triathlon Championship for the seventh time over the past 23 years. This time really challenged and tested me but I was thrilled to finish this iconic race.

Perhaps the challenge is the ultimate reason for Ironman racing. Most of us get into it as a challenge to do something we were not really sure were able to do. This motive helps us to face other challenges in our lives.

Challenges give us energy. Energy that can propel us through our entire life. Challenges make us active and vibrant. Further, they keep us reaching and strive as we seek a life of fulfillment and satisfaction.

Challenges teach us persistence and determination. These twin traits perpetually transcend us and make us better. These traits allow us to fulfill our expectations and keep us moving in a positive direction. Desire for achievement is fueled by persistence and determination. Moreover, they create a belief in our self that allows us to accomplish more than we once ever thought possible.

Finally, challenges reward us with results. Even if they test us and end up to be more difficult than we thought, the thrill of accomplishment launches us forward toward future successes. Facing challenges makes dreams come true!

Make it happen,
David

Kona Live – 2013!  

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Posted by: David D. Daggett | October 11, 2013

Support

Kona Live – 2013!  

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Support

On the eve of the Hawaii Ironman World Triathlon Championship it is very moving to have all of the support and encouragement that I have received.     Missing my family is surely the  hardest part of this trip – I miss and love them so much!   Cindy and the kids are my everything!

The support from back home is incredible.  Many, many thanks to the AH Warriors who sent me this photo this afternoon:

AHWarriors

And, how about top pro and  good friend Dirk Bockel who took the time and was right there to greet me.  He was surrounded by press and still was kind enough to share a moment.

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Then at bike check-in the volunteers were unbelievable, including long time friend and super volunteer Katie Burke who greeted me at the bike entrance.

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This race is very humbling.  In this crowd I am very average and good day will put me in the middle of the pack (MOP).  It certainly causes  me to pause and reflect on on the things that are the most important.  Clearly the support of family, co-workers, and friends trumps any athletic accolades.

Many thanks to all – you collectively brought me to tears and I appreciate it beyond words.

Thank you for the support,

David

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Posted by: David D. Daggett | October 6, 2013

Kona Live – 2013!

Kona Live – 2013!

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Hello from Kailua-Kona and the Big Island of Hawaii! A special welcome to my kids’ classes at Summit School and Reynolds High School, as well as family, Daggett Shuler Team, friends, and Triathletes around the world! Thank you for joining me, and for your support of my family and me.

Mokuaikaua Church

Mokuaikaua Church

I went to Church this morning at Mokuaikaua Church which is the oldest Christian Church in Hawaiian Islands (1820). The steeple in the photo is very prominent from Kailua Bay and is often seen in Ironman TV coverage. They were very welcoming to Ironman competitors. Below is a photo of me with the Pastor.  He called me out by name during the sermon “I know David from North Carolina will thank God when he sees the finish line.”  I joined the congregation for coffee and treats after the service – they have good coffee here!

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Earlier I went for a swim on the course in Kailua Bay. The water was clear and the swells were low . . . we’ll see if this lasts. It is like swimming in an aquarium there are so many fish, a beautiful coral reef, and other sea life. Fortunately no jellyfish or sharks.

This place is magical, and this week is as big as it gets in the triathlon world! Athletes are arriving from every Continent and speaking many languages. The locals are ready for us and I’ve felt nothing but full hospitality. The Ironman is the Super Bowl of the sport, and the buzz is already in the air.

The Hawaii Ironman is an interesting dynamic. Sure, it is a race for some. But for most of us it is more of a pilgrimage to participate on the sport’s biggest stage and with the sport’s biggest stars. For me is also the continuation of a journey – a journey of self discovery. I am always anxious to see what I will find!

My plan is to try to update this site daily this week. There is also a link to the slideshow on the right side bar. Several of you have asked about the news coverages and those are linked also. Lastly, here is a link to race day coverage(click on “live Coverage). If there is anything you would particularly like to see, just let me know and I’ll try to get it done.

Again, many thanks for the encouragement – We are looking forward to a great day! “He ‘Olina Leo Ka Ke Aloha” – Hawaiian proverb, which means “Joy is the voice of love.” Let us go forth with love!
David

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Posted by: David D. Daggett | October 2, 2013

Crazy Dreams

Crazy Dreams

How do you see yourself? How do you view the world around you? Do you see what is, or do you see what is possible? Dream it, believe it, execute a plan, and make it happen!

1990 Hawaii Ironman

1990 Hawaii Ironman

Imagine this – more than 30 years ago I had a crazy dream to do an Ironman someday. I even dreamed of doing the Hawaii Ironman, someday. After a number of years of diligent training, traveling around the world racing and doing qualifiers, it finally happened. In 1990 I qualified to compete in the Hawaii Ironman World Triathlon Championship! Crossing that finish line was a “crazy dream” come true.

Now, preparing for my seventh time at the Hawaii Ironman I still harbor crazy dreams and look forward to that hallowed finish line. The journey has taught me a lot of simple life lessons, and a lot about me.

If you have a crazy dream, you can make it happen. To do it you have to start now, start today, and don’t quit until you achieve the goal. In all aspects of our lives we have a choice and that choice is to execute a plan to go after our dreams, or procrastinate the time away and it will never happen. Either way, just like out on the Ironman course, we determine the outcome of our own dreams.

We can’t sit around and wait for “someday,” or someday will never happen. We need to see the world as it can be. We need to see us as we can be. Dream, plan, and then deliver.

What are your crazy dreams? Make them happen by starting today and never, never give up until you reach that goal.

Still dreaming,

David

Posted by: David D. Daggett | October 2, 2013

2013 Ironman Media – Promoting a Healthy, Fitness Lifestyle

2013 Ironman Media – Promoting a Healthy, Fitness Lifestyle

Please enjoy the follow Ironman media pieces helping to promote a healthy, fitness lifestyle.   This list will be added to as we progress toward the 2013 Hawaii Ironman World Triathlon Championship.

Fox 8 5:00 News – Great piece by sports anchor Kevin Connolly

http://www.youtube.com/watch?v=b8z5OWWgFBY&feature=share&list=UURcok2pvSUTY-EL7me05NHQ

CBS News 2  “Real Life Ironman”

http://www.youtube.com/watch?v=klaIS5rHPMo&feature=share&list=PL8AD9D44E861BACAC

Fox 8 Evening News

http://www.youtube.com/watch?v=ZAOnaXnbDTU&feature=share&list=UURcok2pvSUTY-EL7me05NHQ

ABC 45 – Good Morning America Local

http://www.youtube.com/watch?v=8HZVLew20h4&feature=share&list=PL8AD9D44E861BACAC

Greensboro News and Record – Great Article

http://www.slideshare.net/daviddaggett/lawyer-by-day

FOX  8 Fit Over 40

http://www.youtube.com/watch?v=OAprK7cispI&feature=c4-overview&list=UURcok2pvSUTY-EL7me05NHQ

Winston-Salem Journal – Article

http://www.journalnow.com/sports/more_sports/article_b2b6000c-fa56-11e2-a636-001a4bcf6878.html

Ironman Everyday Hero Video

http://www.youtube.com/watch?v=gm3881MeoZ8

(TV excerpt video courtesy of IRONMAN and Ironman Productions)

YouTube Ironman Lawyer playlist

http://www.youtube.com/playlist?list=PL8AD9D44E861BACAC&feature=plcp

Posted by: David D. Daggett | September 6, 2013

Mentors

Mentors

Do you have mentors?  Are you a mentor to others?  Mentors help shape us, mold us, and make us better versions of ourselves.  Likewise, we have the reciprocal responsibility to mentor others.

Clyde Dula, A Great Mentor

Clyde Dula, A Great Mentor

This week I was once again reminded of the value of mentors when I lost one of my main mentors.  Our friend, neighbor, and mentor Clyde Dula passed away this week.  He was a Marine, a World War II  veteran, a church leader, community leader, father, husband, and business owner.  Wow!  What an influence he had on our family and me!

Clyde will be missed and we are sad at his passing.  However, his influence will strongly continue to generations of people who looked up to him as a mentor.

Mentoring is so important because it guarantees that the important values and character traits get passed along from generation to generation.  Mentors set examples that are followed by others.

Mentoring provides leadership in areas that to us may seem easy or straightforward, but is a complete mystery to a younger person.  Life experiences of mentors provide mentees with an experienced friend who can guide us through any number of situations.

Mentors many times have a transforming impact on the lives of another.  Many times, mentors become lifelong heroes!  Certainly Clyde Dula is a hero of ours and has had a transforming impact not only on us, but on our children too.

Mentors help improve a young person’s self-esteem.  Statistically, young people with mentors are less likely to get in trouble with the law, or to have problems with alcohol and drugs.

We all need mentors, and we all need to be a mentor to others.  Thank you Clyde for being a mentor to me, and now it’s our turn to carry on your example for others.

Thanks for the mentoring, Clyde,

David

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