Wednesday, February 1, 2017


Howdy friends!

     This month went extremely well and also went by fast. I took off from swimming entirely this month and focused on biking/running/strength. Part of a successful training plan is one with NO STRESS emotionally. For January, I wanted to test the waters on what I can do physically week after week without effecting my family and work. I definitely found my answer and I am thrilled!

     In a nut shell, this month I biked 4x a week, ran 3x a week, 2 strength sessions. During the week, a wake up call at 4.30am so I can ride until 6/6.30am, help get the kids ready for school and then head off to work. Then, I run at lunch from 12pm-1pm. I did this only 3x in January but that will pick up later in the year.  I even have Sundays off with the exception of a 15min Strength session I do out of our home gym. This day off is crucial for me. Physical Stress causes injuries as well and that is not good. Proper recovery is imperative. 

     By 5pm when work ends, its family time! So yes, I found my perfect recipe of a training plan.
For February, I will focus on making each session a little longer but still keep intensity down. I want to toe the line healthy, prepared and fit. 

A key bike session I did:

1 hour workout done at 6am on my computrainer (for those who dont know what that is, I can put my race bike on the trainer and then it talks to my computer creating a course that I ride - its fascinating really). 

10min Warmup
3min @ 205w - 3.26w/kg
3min @ 230w - 3.66w/kg
3min @ 255w - 4.07w/kg
9min @ 130w - 2.04w/kg

5min Cooldown

3.35w/kg is the goal for the race so I am very happy to accomplish this workout in January knowing I definitely did not dig super deep for this one.

A key run session I did:

4k Race. I like hopping in run races in the middle of training. Not too often though or else that could be another way to injure yourself. I went in with a goal of 3.40 per 1k. Ended up racing a 3.39 per k pace with my last one the fastest. Its so important to go in these races with a mindset of what you realistically think you are capable of.

So my 4k race was not fast at all to my PR 5k, but I am more thrilled about it because, it felt easy, controlled, and fun.

So January is done. Now I will add swimming to my training in February. Lets do this!!!

4 Week Total:
Run - 62miles , 7 hrs 45min
Bike - 263miles, 13 hrs, 10min
Strength - 2 hrs 16min

Shout out to my Wife for being amazingly awesome.

Here is a 1min GoPro Clip I put together of training.

The elevation map of one of my bike workouts

4k Race

Gabriel's Baptism Day!

I get to run on this trail during lunch

Family walk during lunch break

What is all that white stuff out there??

Belmont Abbey's Adoration Chapel - Early College Shopping

Bonk Breaker

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Monday, November 14, 2016


Motivation for your next Race!

This was the first time I took 12 weeks out of the year to train for just a run race since college (6 years ago). Normally, its for Triathlons. However, with the handsome little baby boy coming into this world on 7/30 I knew having a balanced life would become that more important. So, I wanted to see if training for one sport was possible. It very much so was possible :)

Lets get right into it.

6 weeks from the Half marathon that I was training for, I did a 10k prep race with my training partner Brian. I had a very bad race and avg. 6.20 per mile. I wanted 6.15 per mile in 6 weeks and double the distance. Safe to say, I lost some confidence. However, I had a training plan and I had God on my side, so I prayed and trusted the plan.

2 weeks out I got a tooth ache and found out my wisdom tooth was infected which I had removed. After 3 days off that week, I decided to run a 5k to hopefully boost my confidence again. It did. I avg. 5.51 which is not fast by no means but it helped me gain momentum for the end goal - Half Marathon - 6.15 pace.

Well, the Race just happened this past weekend. My time is below. The back half is very tough and it was surprisingly windy due to a cold front coming in. To averaged 6.18 per mile made me on top of the world. I just ran faster for the half marathon than i did for the 10k 6 weeks ago. On top of that, my wife brought  the  3 amigos to greet me at the finish line with 40 degree temps and 5000 runners out there. Pretty sure my morning was easier than hers ;)

What I take from this is the following:
1) With a balanced life you can achieve goals. Balanced is key. That word includes Wife, children, work, duties around the house.
2) Do NOT get discouraged during your training plan. Trust the process. Bad days happen. Toe that line with confidence, dont make excuses, and race your heart out!
3) I can definitely become a faster runner if I ran like this year round, but it is not me. I love to swim, bike, and run. I love that challenge.
4) Having a family that supports your early morning training runs or lunch runs or 9pm bed times is very helpful :) In between though, I know I have my part as a Father and husband to be the best I can be
5) Nutrition is key. I ate 2 bonk breaker bars a day. One before and after each run. I ate fruit and veggies daily, and consumed water/OJ/Milk daily. One beer or coke on a Sunday if the Miami Dolphins win :)))
6) Training partners are crucial. I am blessed to have great training friends. Brian,Glenn,Billy,Chris, and Dan make it that much more fun.

70.3 Half Ironman training begins in December. Throwing this out there, I think I can average 6.30 per mile in a Half Ironman race next year. I say this to hold me accountable.

Charlotte Half Marathon 

My training partner for 12 weeks. He was 8th, me 12th 

Love this city!

Blessed to train on terrain like this daily

"Im handsome"

Well deserved smores after our races. 

My Wife can do everything she does with the help of these wraps. She is a pro!

I love Bonk Breaker bars!!!!

Best there is!

3 Amigos (one not so happy about the selfie) and My amazing Wife!

#DadLife #MarriedLife #BuddyLife #ChristianLife #BESTLIFE

Bonk Breaker

Sunday, May 8, 2016


Hi again,

Since my last post which was just 8 weekends ago I have raced 3 more times including 3 out of the last 4 weekends. A Sprint Triathlon, an Olympic distance Triathlon, and a Duathlon.  I came in 4th, 7th, and 5th in those 3 events overall. I am consistently average. I am not "fit" right now to Win races BUT that is coming. 

In the 2 Triathlons I had a 2nd fastest swim and 1st fastest swim and 4th fastest run in both. Now if my bike was top 5, I would be winning these races. However, my bike legs are failing me (temporarily). Then, in the Duathlon, I had the 2nd fastest 5k, horrible bike, and 4th fastest 3k after. So I am close. Very close. 

Now, I start a new job tomorrow that I am so very happy about, and thankful. I cant wait to start this new journey. My training will change only in the fact that I will be more structured. My other job created a little too much stress as well so that will be nice to not have to bring that home with me to my ever-so supporting wife who just is amazing. She goes to every race. She listens to me when I need to vent. She tells me to get my butt out the door to get a work out in. She does all this while working many hours as a realtor and taking care of our 2 children and the 3rd is 9 weeks away! Pretty impressive.

Anywho, I am ready. I am pumped. I am blessed. We all are blessed. This new chapter awaits. I have 3 more races on tap before Gabriel is born. Hopefully I can get on the podium for a couple of them. In the mean time, keep grinding.

Thank you Bonk Breaker and Skechers. Seriously can not train and recovery with out my bonk breaker nutrition and Skechers shoes. 

My Buddy and I rocking the new Skechers kit in a duathlon. 4th for him, 5th for me.

My wife and I enjoying an amazing sunset

Why of course we will relax there, thanks for asking.

Pregnant and all, She is superwoman

First time having the fastest swim split in an Olympic distance triathlon (1500m swim)

Monday, March 14, 2016

2016 - First Race!

Hello friends and welcome to my Race update blog. For 2016, I am representing Filters Fast, Skechers and Bonk Breaker. All three are very important to help me get not only through races ,but also to compete at a high level.

Also, before I get into race 1, since my last blog, I now am married and have a 7 and 9 year old added as my family. Jen and I have another one on the way in August (going to be a hot summer for my wife :(  ). Tha being said I am determined to show people out there with the right balance in life, you can accomplish anything. 5 Years ago I was single and training 18 hrs a week. For this race I trained 5-7 hrs a week. For my next race I will train 6-8 hrs a week. The best part, I felt great in this race and had a PR on the bike! Its all about having the right training plan to get you ready. 

For this race which was small in distance but very competitive, I felt like I was toeing the line to compete with the best. 

Swim 300yds: 12th Fastest (4.11min including getting out of the pool and running past the pad)

I took some time away from my swim training to focus on my bike/run in the winter. It showed since this was the first race in a while I was not top 10 in the swim. I still was happy with it since I new not alot of time could be gained here but if I used too much energy I sure can lose time later on. 

Bike 9miles : 15th Fastest (23.3mph)

This one excites me. Training did pay off and I probably did 3-5 hrs less training then my competitors on the bike but I believe I did it right. Last year, I never had a top 15 bike split. This time, a friend of mine caught me around mile 3 on the bike. I then was able to stay 3 bike lengths behind him for the rest of the race. He ended up having the 4th fastest bike split. That tells me that for 6 miles I was one of the best cyclist out there. 

Run 5k : 7th Fastest1(18.48 (6.03 per mile pace)

Mixed Feelings. Right when I got off the bike, my lefft calf cramped. I have had this happen before and if it continued I would be walking because it is a nasty cramp. However, it did not. I was able to pick it up and the back part of the out and back felt good. I ran down 2 guys on the run but other than that, pretty flat and quiet run.

This race was a staggered start. That means everyone did not start at the same time. You started roughly 15-25secs apart. This hurt because 4th place was 34secs ahead of me. However, with how we started I could see no one ahead of me. While that is a bummer, its a lesson that I am racing against the clock not others. 

After that, my amazing wife and kids were there to hug me and ready to have fun in Wilmington. USS Battleship and the beach were on tap. Thankful for their cheers for sure and so blessed to have them in my life.

As for this post, I am sitting on the front porch swing with coffee, hearing the birds sing in the early morning and watching Tucker chase squirrels and cats. Life is soo Good, and God is sooo Good!

20 weeks until Gabriel is born :)

The Garage of our pad. Pops always taught me to have a clean garage

I believe our neighbor told us this is a Saucer Magnolia tree. Jen and I love seeing from our kitchen window

Who would have thought on 3/12/16 the kids would be playing in the ocean on a hot day.

Glad we wont see this for another year!

Told you I was writing this from the front porch swing! Cheers.

Bonk Breaker

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Wednesday, June 3, 2015

Kure Beach Race and May/April Update

Going into the Kure Beach tri, I have raced an 8k, 10k, Olympic Triathlon, Olympic Triathlon, and 2x 10mile Time Trial at Charlotte Motor Speedway. This is all in a 45 day span. One would think that I would be tired, but right now- I feel extremely fit.
I changed my bike position recently which helped big time. I went from 23.28min for 10mi on the bike to 23.12. That excites me :)

Jen and I just walked around Kure Beach and love it here. We will be back soon with Madison and Grayson. Our 3.30hr Jeep Ride was awesome. Why? Because she never sleeps while I drive (Best Shotgun Rider) and we were singing and dancing the whole time. Very fun. Bed Time now.

Saturday 4:13pm
We woke up at 7am, walked to the only breakfast place in the one light town, then walked the pier where a fishing tournament was going on. It was great to watch on a beautiful morning with coffee in our hands.
After that, we hung out on the beach for a while to soak up the sun.
Then, a nice easy 3mile run for both  Jen and I.
I am ready to race!

Sunday 9:00pm
    Race went well. Jen and I rode our bikes from our place to the race site (2.5miles) at 5.45am which is pretty fun to do on a Sunday morning. I got transitions read and was ready to race.
    I came out of the water first, then after transition #1 I was in the lead and then gave up the lead 5min into the run. Out of T2 I was 10secs behind the leader. I was overtaken by 3rd place right before the 1st lap of the bike course. Knowing this guy was a better biker than me, I really turned myself inside out to keep him in front of me instead of watching him go away and me losing 2nd place . I did just that, I held on to him and we then left T3 together. After 2min of running together, he attacked and gaped me, I knew I had a faster swim then him in the beginning so I was trying to lmit my damages going into the swim. After T4, He had 30seconds on me. When then had to run 400m on the beach, put on our cap and googles again and jump in the very rough waters of the ocean. After the 1st buoy, I knew i was catching him but not sure how much time i was gaining, but then I reaized i was catching him quick and made the pass with about 200m left. I than swam for my life to secure 2nd. An undertoe swallwed me up as i rode a massive wave in, when I finally got to my feet, I looked back to see if I can see him but I could see him, but I could not. 2nd it was! Come to find out, 1st place beat me by 49secs and all that was because of the bike.

I told Jen,  If I finish top 3- I am going surfing. And that I did (tried). We also said on the way up as we drove past a field of purple flowers on the highway that we would stop and take pics, and that we did.
I hope I have learned from this race. For some, they can race really good but not train that good. For others, they can train really good and not race that good (me). This race, I finally raced. Someone passed me and i turned it up a gear to pass him. 

On to the next race. 

Shout out to Tribike Transport, Filters Fast (best way to get filters at a low cost),  Bonk Breaker (what fuels me everyday and through races), Skechers (great light weight shoe and comfy)

Alot of fishermen out there

When you see this on the side of the road, how can you not stop!

Packed Jeep - USA!

Sweet Jetti

Ready to bike.


Bonk Breaker

TriBike Transport
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Monday, March 9, 2015


Another month down.

"I may be weak, but your spirit's strong in me. My flesh may fail, but my God, you never will"

For Lent, Jen and I are listening only to Christian music. Which means, taylor swift, Nick Jonas, and country are going to have to wait 40 days. While the kids questioned this at first, we all have been so uplifted lately with the music. Plus, I spend a lot of hours training and listening to music so I am definitely testing myself but it has been great!!!

February was fantastic. It finally "snowed" here. Jen and I went to ski, got engaged, and went to VA Beach to celebrate my Dad's 60th birthday all in the same month.

Work is ,well ,work. I love my job.

Triathlete update - I am very blessed to have sponsors cover the cost of travel when it comes to races along with other expenses that have been great. That being said, It is my duty and obligation to represent them the best way I can. Win races! And of course spread the word about their products.

So, I have really used that as motivation. IF they back me, then I have to make them feel like it is a good investment. Those days where it is 30 degrees, windy, and rainy and I have to go run 10 miles I think of them. I think of how much I love this sport. How lucky I am to get to do this. How Great God is. So much positive stuff to think before I start, that when I start- I am amped!

You have to find motivation in whatever you do. What keeps you motivated?

My hours of training increased in February. Starting to get ready for my April and May races. South beach and Knoxville TN are what are on tap currently for travel. Some big races with great competition.

My training buddy was asked - What technology do you use on the bike - His answer "Nothing. I just dig deep" .

Sometimes in life, we just have to dig deep to get the job done.

Swimming and Cold weather destroy my finger tips :(

Peaks and Valleys = Interval Training

My Brother doing his thing!

One Great Dog!

Pretty big month for Jen and I

Night time reading

Skechers GoMeb!

Trying to be artistic

This coffeehouse knows us way too well. My buddy looks a little cold

Hitting the Slopes with Jen

Not sure what he is looking at.

Waiting for the Garmin to find location

Bonk Breaker

Filters Fast

TriBike Transport