Sunday, February 1, 2015

January 2015

Monthly Recap

   This will be a month I will remember for  a while when it comes to training. Volume was high but I have had some high volume days/weeks/months. What was different was the fact that I did a good amount of training outside in the frigid weather conditions. Its very easy to run on a treadmill or bike on a trainer when the weather outside is freezing, raining, and very windy.

   I feel fit coming out of January. The mental aspect of doing 3 hr rides in 20degree temps at 7am in the winter is what really helped grow my confidence, strength, and toughness.

   There has been some epic training days. Running a 10k Time Trial right after work, doing a 2,000 yd swim Time Trial during lunch. Going all out for 25miles in the pouring rain at 34 degrees temps on the bike. Running 7min miles for 8miles AFTER a 55mile bike. This stuff I am taking with me coming race time along with all the slow yards and miles. All of it adds up.

   Another new tool for me is training with Power and Heart Rate. My coach is amazing and knows his stuff so that makes it easy. Its fun seeing 4 straight 1 hour runs at a Heart Rate of 144 average and an average pace of 7.42 per mile. I make it a game so running easy is not boring ;)

   Nutrition for these workouts is simple. A Bonk Breaker before every swim, bike, and run. And an extra one during the long Bike Workouts.

   I eat an abundance full of oatmeal, bananas, and anything Jen cooks which, luckily for me, is every night and it is delicious!

   Charlotte is such a great city for training, but also for everything else. We have been enjoying the winter walks at parks with the kids and the puppy. Nice to not think about training or work.

   Hot Tea and Coffee - pretty much the daily beverage intake with, of course, water. Then the weekend might consist of Apple Hard Cider :)

   Also, Jen and I just finished up our first Duet Coaching at the YMCA for Families. Its called Family Fit Friday. We had 7 families signed up and for our next 6 week sessions we have 16!! We are very excited.

Tucker graduated from puppy class so we are one very proud parents.

The farm is prettier than ever and our paradise is right outside our front door.

   Next month I assume will be about the same in training but might have some 40 degree rides which will be change.

It was a great month and cant wait for Februrary!

Charlotte looking a little chilly

Skate Night!


After a long workout on a weekend, I may splurge ;)

I love trains, but also a good view of the conditions my buddy Glenn and I biked in

Nesspresso Coffee!


Dang I love these bars.

Sunday Funday!

I graduated!

Its too Cold Look

These families did great and all improved their 5k times!

TriBike Transport

Filters Fast

Bonk Breaker

Wednesday, December 3, 2014

Workout Blues

Its that time of year where staying in bed feels so much  better than doing a workout. 

It just happened to me today. TWICE. 

I woke up with a 2 hr bike on my computrainer(in my garage, that holds my race bike in place while i ride creating pretty much the realist possible way of riding outside since you can adjust resistance, power, etc) and a 4,200yds swim (in a pool ;) on tap for the day. 

The bike, that was just mental really. Your long workouts my friends, you will have times where you ask yourself "I at least did half of what i am suppose to do so I am fine with that". But you never will have that full satisfaction until you completed what you wanted to do in the first place. So, I got it done and Jen made my happiness touch the sky when i opened the door to breakfast all ready and even more- a huge smile on her face. 

Swim - at lunch time, I was tired today. But after talking to Jen ( it really helps to talk to someone if your lacking the motivation) I decided to drive to the pool and see if I woke up once I Jumped in the pool. Funny, sometimes it takes a good jump of faith to wake up ;)

Anyway, I dominated the 2.5mi swim and felt very accomplished. 

These Blues dont happen often, but when they do- call a friend, think of the aftermath, talk to God, do whatever to assure you complete the task at hand.

Monday, November 3, 2014


I can not be any happier how this Season went!

First, I found the woman of my dreams. Better than my dreams to be honest. I mean, she throws the baseball with me, and plays football, rock climbs, wakes up at 4am just to go to my races, tells me to get out the door and do my workout when I feel bad that I just got home from work. I could go on and on about how lucky I am but I will not. Thanks Jen!

It was another injury free year again. I averaged 1 day off a month for 10 straight months. Raced 12 races. Raced in Chicago and California this year and raced against the best in the world there too. We are talking about Olympic Medalists. Had 8 top fve finishes, 7 being top 3.

My training schedule was working out 2-3 times a day pretty much every day before work, during lunch time, and after work. So, yes, I have an amazing job that allows me to go into work sweaty or smelling like Chlorine.

I also found me a coach that fits my needs. I was with him for 8 weeks at the end of the season, and will be with him during off season and all of next year. I'm pumped about that!

Thanks to my training friends. They also helped motivate me. The group of six are in pics below. Thanks to my Dad and mom for being great support too. And of course, God and I's relationship grew stronger and that's all I can ask for every year-For me to strengthen my relationship with God.

Lastly, My sponsors- Thank you for a great year. FiltersFast, TribikeTransport, Hammer Nutrition, and Skora.

2015 is going to be the best year yet!! I can just feel it..
Kure Beach, NC

Kure Beach Pier

Training Camp #3 with the guys

We put in the work to make races easier

Chicago presented me the toughest conditions to swim in

My Dad and I had a blast in Chicago


Too cool of a pic to not share

Oceanside CA

My Angel!

Great trail in CA

Filters Fast

TriBike Transport

Saturday, November 1, 2014


Race recap here. Season Recap on the next one.

First, again, thank you FiltersFast and TriBike Transport for helping me make this season possible. 

Jen and I headed out to Cali on Thursday. We had a fun flight. A great Friday and Saturday. 

There. That was the pre fun stuff in a nut shell (pics are better so you will find them at the bottom)

Race Day:

I Had a couple of goals going in. I wanted to break 2.05 hours and maybe flirt with 2 hrs depending on how my bike went. I also wanted top 20 overall, possibly top 10 and maybe, just maybe top 5. 

Swim - I felt really good. The problem was, normally I know how many people are in front of me (3-5 normally), but this time- I felt there was a lot. On the way out, I got in a pack of 3. On the way back, just me. I finished the 1500m swim in 19.29min (12th). I knew that was possible with my swim workouts but Im pumped that it came together in a race. 

Bike- unfortunately , my Achilles heel all year, hurt me again. I do know my race wheels are compared to my competition. I have heard if you have a disc wheel it helps you tremendously. But, that would be an excuse and I hate excuses.  :)
I dropped to 17th on the bike. I did ride with one guy the first 20 miles and then he eventually dropped off the bike. The first 16 miles of the course were great. An out and back 2x on a highway. Very fast. Then there were a ton of turns that led you to a road parallel with the beach. I felt good on the bike, but had a feeling It was not good enough since I could not gain any ground on anyone ahead of me. I ended up averaging 23mph for the 25mph bike course. The leaders avg. 25mph or 5min faster than me. That just won't cut it.

Run - I felt Great! The problem was, I felt so good- I was scared to "attack" early on in fear of feeling fatigue later, so I started at 6.20 per mile pace. Finally after the 4th mile I realized It was a good running day, so I ran the last 2 miles at 5.55 and 5.50 pace. I ran 38.39 (6.14 avg. for the 10k) and that was good enough for the 10th fastest run of the day and kept me in 17th overall position.

So in the end: A good swim, ok Bike, good run. I will take it.  2:04.55 was my time.

Pre Race Ride

Our First night on the west coast

So use to Sunrises, so seeing the Sun Set was just fascinating!

Where we ate dinner in San Diego


Oceaniside CA

Swam with Sea Lions

Oceanside was beautiful

She got me with a game face :(

I gave her a little smile

Hey God!

Never Ending pile of Skip Rocks!!!!!!!!!!!!

Watching surfers in the early morning

Filters Fast

TriBike Transport