Feb.13-19 2017: A New Way of Thinking

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AM: 30 minute bike on the trainer

PM: 4 miles easy



AM: 4 miles easy

PM: 8×400 meters with 1:10 rest

73 – 77 – 75 – 77 – 71 – 71 – 73 – 70


3 x 8 single leg glute bridges

3 x 6 single legs RDLs

Hip abduction exercise

Weighted pull-ups, weighted chin-ups, rear delts, biceps, Abs


Wednesday –

AM: 4 miles easy

PM: 1200 yard swim + 2 x 50 yd fast = 1300 yds



AM: 45 minutes on the trainer

PM: 7 miles with 3 interval miles. 1 mile rest in between

~6:00, 5:40. 5:30



45 minutes HARD on the trainer



12 miles at ~7:10 mile pace average

60 mile bike with Tassin and Happel


10 miles easy + two margaritas on the rocks


47 miles total


Because of weather and time constraints I did not get on the road with my bike as much as I wanted to. A few seasoned Triathletes suggested backing off on the running and do more biking. The beginning of my week was light on the trainer but Saturday was a 60 mile ride to make up for it.

During this 60 mile ride, I was introduced to a new concept called “The Bonk.” You can read about it HERE or you can just do a Google search for “The Bonk.”

Around mile 50 I felt lightheaded and weak from calorie deprivation so Jason handed me a Gu pack and I was a new man.

This was a very humbling event and I look forward to all of the new experiences that come with training for a new sport.




A New Start

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I started the new year off with a win at the Ice Man Dip & Dash. It is usually completed by crazy-hungover people who didn’t get enough stimulation from whatever New Year’s Eve party they attended the night before.

The weeks following my victory I bounced back and forth between wanting to continue exclusively running or switch over to triathlons.

I started experimenting and slowly adding a few swims and a few rides.

Below are my weekly summaries until now. If you feel the need to critique my training, then please do so. All I did was cut back the quantity of my running and fill in the spaces with swimming and biking. I am trying to keep a similar run template as before but I am finding it hard to balance hard bike rides with hard runs.

Also, “OFF” days are very hard for me to figure out because in the world of triathlons an off day can mean a day in the pool or a light bike ride.

Week of Jan 23-29:



Tempo day

15 minute warm up

12 minute tempo

15 minute cool down


~7 miles

Followed by weights:

3×6 single leg dumbbell squats

2×6 walking lunges

Hip abduction exercises with theraband

Shoulders and biceps *bonus*



1 hour bike, 4 mile run



6 miles easy, 4 strides



15 minute warm up

4×5 minutes with 2 minute jog rest


15 minute cool down

4 strides

Weight room session:

Box jumps, single leg hops, hang cleans

Pull-ups, chin ups, back exercises




1000 yd swim

Dumbbell bench press, push ups



10 miles

Short bike ride



15 mile bike ride


*35 running miles total*

Week of Jan 30- Feb 5:



20 minute warm up

15 minute tempo

20 minute cool down

6 strides


3×8 deadlift

3×6 single leg rdl

Hip abduction exercises

Shoulder press, bicep curls

Afternoon: 3 miles, 4 strides

10 miles for the day



1 hour bike



4 miles, 6 strides

2000 meter swim with Steve Happel

*workout, 7 out of 10 intensity*



Attempt at a workout because the fatigue from the swim workout was 10 out of 10.

3 miles AM

3 miles, strides  PM



1 hour bike



12 miles, 4 strides



played paintball all day


*32 running miles total*


Week of Feb 6-12:



30 minute bike on the trainer

No run, bruised knees from paintball

Weights- upper body, ABS



Bad weather all day combined with work ruined my morning.

Run workout with Happel

Mile warm up, strides

4×800 at 2:40, 1:10 rest

Mile cool down


3×6 back lunges

3×6 step ups



1 hour bike, 4 mile run (brick)

Best brick run so far. Legs felt great



8 miles, 8 strides AM

Workout with Happel in the afternoon:

2 interval miles, ~5:40, ~5:35

14 total for the day



1 hour bike, 4 mile run brick



12 miles, 4 strides



completely OFF


*40 running miles total*

It’s been a while…

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It has indeed been a while since I posted on my blog so it’s definitely due for an update.
The last full post I made was during Cross Country season of 2015. Since then, I finished my last indoor and outdoor season as a college athlete and I graduated Louisiana Tech.
What’s next for me as an athlete?
I’m still trying to figure all of this out. I’ve been averaging a solid 40 miles per week with *some* cycling and occasional swimming.
For now I plan to ease into a few sprint tris while simultaneously trying to improve my running.
That being said, I dropped $140 dollars on aero (Tri) bars for my bike.  Maybe that is a message from my subconscious to dive in head first (pardon the pun).

For now, here is my 2017 Spring race schedule:

March 2- St. Patrick’s day classic 2 miler (CCC 10k qualifier)

March 17-18- Latech Jim Mize meet (3k, maybe 800m if coach allows)

April 2- Pelicanman Duathlon

April 8- Traditions Triathlon

Running 800 meters at LSU this Friday

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My first race of 2016 happening this Friday at LSU’s Carl Maddox Fieldhouse.



Also, blog about Winter training coming soon.



Full Circle

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The preview!

Tomorrow is our meet at Mississippi  College.
Choctaw trails is the place where it all started for me.
In seventh grade I ran my first meet at Choctaw trails for Bens Ford Christian school.
Although I hated the time that I spent there, I am thankful that I was given the opportunity to get started on on the sport I pursued through high school and college.
I was 13 in 2005 when I started my first race.
I was wearing a white t-shirt under my singlet and I’m pretty sure I had on a pair of Vans (and so did half the team).
I had no idea what I was getting myself into.
The gun went off and the whole field sprinted down the hill and into the woods.
Soon after, I began to slow down.
I was so far behind that the guy on the golf cart that was following the last person was somehow in front of me.
I caught up to another teammate that was also struggling.
We turned off at the wrong spot and ran off the course.
Coincidentally, the wrong turn led us to the last 300 meters of the finish line where our coach was standing.
He let us know that we were disqualified but it wasn’t a big deal because we weren’t going to finish it anyway.
A year later I returned to the same course and finished around 25 minutes.
Not very fast, but I finished.
Fast forward to 2015.
I’m a 22 year-old 5th year college athlete.
I’m in the best shape I’ve ever been and I’m ready to run an 8k almost as fast as I ran a 5k as an eighth grader.
Tomorrow is just another mid-season race for most teams.
For me, this race is a statement to my persistence and hard work over the last ten years.
Good luck to everyone racing this weekend and good luck to my teammates.
We have a fast crew and we are all different athletes compared to our early season races.
No matter what, tomorrow will be an great accomplishment.

Better late than never!

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“Started from the bottom, now the whole team here.”


IMG_1884Tech XC gets a late start to the season every year but this year we are catching up quick.
We can see real progress every week as we work towards our next race.

For now, two meets down, three (maybe four) to go.

We traveled to Denton, Texas for our season opener and the following week we ran our home course at the Tech Farm.
Both races were 4 miles.
North Texas – 22:25
Mook 4 – 22:11 (on hills one week later)
Although I am a bit disgruntled with these times, they are not too bad.
Based on the mileage I ran this summer and the work I have been putting in, I hope to run a faster pace for a longer distance as the season progresses.
Our next meet is an 8k at Mississippi College’s Choctaw Trails in Clinton, Mississippi.
Meanwhile, school and training rule the days.
It’s my last year at Tech so I plan to enjoy it while I can.
Although I am only taking 8 hours this quarter, I’m working for the Tech Talk (the University newspaper) so I have to strategically plan out my week.
Despite a busy schedule, I still have fun living the life of a college student in the “XC house.” Americans may be the minority in the house now but an American flag still flies in the front.
If there isn’t smack talking going on, Anthony is trying to sabotage my diet.
This is a short post but I plan to post pre-race on Thursday and post race on Friday or Saturday!
Stay tuned!

Updates coming soon!

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Louisiana Tech XC always gets a late start to the season because of the quarter system. 

We start in early September and don’t begin training as a team until the week before school.

Standby for more!