cross country

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

The Month of June in Review (weeks 4, 5, 6 & 7)

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“If you ain’t runnin wit it, run from it” – Lil Wayne

I originally planned to make a weekly mileage post but I was so busy during the month of June I decided to cover it all in one large post.

Although I was running every day, I think of June as my “month off”.
I did my best to do all of the fun things I could not do during the school year.
My idea of fun is squeezing as much as possible into one small unit of time. I had something to do almost every day and all my weekends were full.

I ran two 5k’s, paddled a canoe race as well as hosted another race AND got dive certified on top of working during the week and running my regular mileage.
I also managed to spend a decent amount of time visiting friends and family.

The down side is that I probably gained too much weight and did not get as much quality mileage as I wanted.
Now that things will settle down, I can focus more on training during the month of June.
Luckily, one of those weeks I will be working at Gulf States Distance camp for high school runners so I will not have a choice.

Week 4 (June 1-7):

This kid ran 14 minutes for 2 miles!

I finally spent a full week at home and I’m getting into a routine.

On Wednesday I woke up and did my regular mileage only to find out later that Varsity sports was having one of their 2 mile summer series races.
Usually these things have a suggested theme.This week it was a team run.
You had to find a partner and at the mile marker you exchanged a shirt with your partner. I had the privilege to be paired with an 8 year old named Henry.

Turns out, Henry is not your average kid. He pushed through a 14 minute 2 mile and I was really impressed. Look out for this kid to be winning a lot of races around here during the next decade!

This week I also won the Men’s Championship at the Bayou Liberty Pirogue Races. I only had a few days of practice but it is better that I’ve been focusing on running

This is the 4th year in a row that I won the Men’s Championship.

Bringing it in to the finish line.

Monday- 4 miles

Tuesday- 8 miles & strides

Wednesday- 8 miles

Thursday- 8 miles & strides

Friday- 6 miles & strides

Saturday- 14 miles

Sunday- 3 miles

52 miles total

On my dad’s boat after the race

Week 5 (June 8-14):

2nd Place is right behind me but you can’t see him in this picture
The spectators of the Blueberry 5k on Saturday the 13th had a pretty good show at the finish.
I finished 1st place with 17:22 but this is the worst time of year for me to be racing. The guy snuck up on me during the last half mile. We had the longest fight to the finish that I have ever had in a road race.
Although I’m not in racing shape, it is still fun to go out and run these races at a decent effort.

I am patient enough to know that the real reward is on the way.

Another fun aspect about the Blue Berry 5k this year was having my Bro Mark Richard come out and run!

Mark thought it would be a good idea to light up a cigar near the starting line a few minutes before the race.
Needless to say, he receieved some strange looks but I think they were more surprised when he ran the whole race and finished in the top 25 out of roughly 160 runners.

Mark does NOT care. #legit
Monday- 10 miles & strides

Tuesday- 8 miles

Wednesday- 6 miles

Thursday- 8 miles & strides

Friday- 4 Saturday- 8 (Blue Berry 5k)

Sunday- 10 & strides

54 miles total

Week 6 (June 15-21):

The megaphone made me feel important
This week was so busy it almost stopped being fun.

I hosted my first event and it was pretty successful.
I have to admit, after seeing the other side of sports, I plan on being the person participating instead of hosting the event.

In the end, it was still fun and I learned a lot.
I figured out that everyone has not choice but to listen to you if you have a megaphone.

This week I planned running around my big weekend. I did my long run on Friday so that I would not be obligated to in on Saturday when I organized my canoe race.

Monday- 4 miles easy

Tuesday- 8 miles & strides

Wednesday- 10 miles & strides (2 mile summer series)

Thursday- 8 miles Friday- 15 miles & 4 east strides

Saturday- 4 miles easy

Sunday- 10 miles & Strides

60 miles total

Week 7 (June 22-28):

IMG_1633 My plan was to make it to 70 miles this week but I didn’t realize the toll that scuba diving takes on your body.

Luckily, I planned my long run for Friday before I left for Pensacola and it did not hurt my overall mileage too much.
I really enjoyed my trip to Pensacola and I would encourage anyone who loves the water to go and get certified.

Monday- 8 miles & strides AM, 4 miles PM

Tuesday- 6 miles AM, 4 miles PM

Wednesday- 10 miles & strides AM, 4 miles PM

Thursday- 8 miles

Friday- 15 miles

Saturday- 4 miles easy

Sunday- 4 miles easy

68 miles total (didn’t make it to 70)