Warm Up

  • Rowing

Part 1

  • Upright Barbell Rows
  • Dumbbell Arnold Press

Part 2

  • Wide Grip Cable Rows
  • Incline Bench Press

Part 3

  • Overhead Tricep Cable Extensions
  • Push-Ups

Part 4

  • Cable Bicep Curls
  • Pull-Ups



Warm Up

  • Treadmill Push

Part 1

  • Romanian Deadlift
  • Kneeling Shoulder Press
  • Incline Leg Lift
  • Kneeling Single Arm Cable Pull
  • Cable Front Squat

Part 2

  • Tricep Dips
  • Deficit Push-Ups


The Workout

  • Incline Crunches
  • Decline Leg Lifts
  • Iron Butterflies
  • Dead Bug
  • Plank Punch
  • Superman Plank



  • Distance: 2.400 yards
  • Moving Time: 49:45
  • Pace: 2:04/100 yards



  • Distance: 40.23 miles
  • Time: 2:19:19
  • Pace: 17.3 mph


  • Distance: 3.16 miles
  • Time: 25:57
  • Pace: 8:12/mile



I took today off to rest my muscles and relax on the drive down to Key West. I'm not too nervous, not like my last race. For one, I'm not sick like I was before. And two, I have a lot better idea of what I'm going to go through in the race.

I'm way more prepared. Let's do this.



  • Distance: 1,650yards
  • Time: 32:25
  • Pace: 2:04 /100yard
  • Place: 229/361

Okay, so the water was not nearly as cold as I thought it was going to be. If I had to guess, I'd say it was in the mid-70s. Win!

One of the mistakes I made the first time around was to go way too fast at the start, and then let myself get out of my rhythm due to being pushed and kicked by the other swimmers. I didn't make that same mistake this time, starting off the swim at an easy pace, regardless of what everyone else was doing. I felt some kicks and punches a few times, but it didn't rattle me like before.

The waves weren't too bad, but the current was stronger than expected and I kept getting off track. It never got too bad because I looked up every 100 yards or so to make any necessary course corrections, but it was frustrating because I probably added a few extra yards to my swim with the zig-zagging I was doing.

During the swim I felt like I was about on pace or even slower than my first race, however. The current and slight waves made me choke on the salt water, and negative thoughts crept into my head. I kept going, breaking the swim into smaller chunks, and eventually made it out.

Even though I felt like I wasn't doing as well as I could have, I still cut roughly 10 minutes off of my swim compared to my first race in August. Hell yes.


  • Distance: 25 miles
  • Time: 1:19:03
  • Pace: 18.2 mph
  • Place: 122/361

I fucking crushed the bike portion of the race.

I hit 20 mph almost immediately and started passing people right away. Starting out, the roads were a little slippery due to water and sand, so taking the hard corners was a little tricky but most of the race was a straightaway.

I can't even describe how beautiful the course was. Most of it was along the Key West coastline, so I had a perfect view of the sunrise over the water. I didn't have much time to really appreciate it, but man it was great.

I felt really strong throughout the entire bike portion, although there were some really tough times. At least half of the race was on a slight incline with a 20mph headwind. Riding uphill with strong wind in your face basically feels like cycling in mud. But on the flip side, once I hit the turnaround spots I was almost instantly doing 30mph. I was FLYING.

The only annoying thing about this part of the race were the other cyclists. Some were plain assholes. I'm not sure if they didn't know the rules or didn't care, but I saw cyclists trying to pass on the right (big no-no), and some riding either close behind or right next to other racers (another dickish move). Noobs.


  • Distance:6.2 miles
  • Time: 52:06
  • Pace: 8:24/mi
  • Place: 71/361

I think this was my best ever run off of a bike, and I’m so glad it happened in a race.

I picked a pace of 8:30/mile and only had brief stops at water stations to drink without spilling everywhere. Other than those few times, I was cruising. I also didn't cramp once the entire day, which I think is a minor miracle considering how bad I was cramping just a week ago.

At the last mile or so I picked up the pace and was nearly sprinting the last few hundred yards. Did it make a huge difference in my time? No. But it was a nice way to finish the race and I passed a couple more athletes in doing so.

In your FACE!


  • Time: 2:48:41
  • Age Group: 9/18
  • Overall: 115/361

Overall I am so damn happy with how I did in this race. I felt really good going into it, partly because I had trained well but also because I already had one race under my belt so I was much more mentally prepared for what I was to go through.

My goal for this race was to simply to better than my first race, so none of the other athletes mattered. I was out there by myself, racing against a slightly younger, less athletic version of myself. And I fucking DESTROYED my goal. I beat my old time by nearly 30 minutes. That’s insane.

And what’s almost as crazy is that I don’t feel sore or tired at all. I suffered a little bit of chafing, but a lot of that was just irritating existing chafing from this past week of training. I can walk, and I can function like a normal human being which is amazing because after the Chicago Marathon and after the Siesta Key Triathlon I was a total zombie afterwards.

I’m clearly getting stronger, physically and mentally, and I am so very excited about that.



Got to spend the day being a tourist with my parents, and eating a lot of unhealthy food.

Key Lime Pie is one of the best desserts ever, and if you don't agree then I doubt you have any true happiness in your life.


A great week of training followed by an even better race. There's nothing more I could have possible asked for, truth be told. But now my focus shifts to the main event: Ironman 70.3 Florida.

Awwww yeah.