Week 6 & 7: Beau 2 Boston

Anything Cool?:

Sometimes, you get hustled.

When it happens, you just need to look into the mirror and ask yourself:

Was it my fault?


Was the hustler just that good?

Here is a recap, in condensed form, of when I may or may not have been hustled. You can decide:

It’s a Thursday morning, and I’ve just met my friend and running partner, Alison Musgrove.

Upon arrival, she tells me how much slimmer I look, and that I’m “becoming a runner.” It feels like a real, genuine compliment.

I feel good about myself, raising/puffing my chin and shoulders, and then I gesture that we should warm-up. We do, performing some dynamic movements (me stretching my hips and calves, Allison showing me political, socioeconomic content/video). Within a few moments, after I feel limber and Alison has processed that I don’t like Tucker Carlson, we begin our warmup mile.

Today’s run is a “Fartlek”, which is both a real thing and also the most difficult training we have. Essentially, we warm up (should be a 8:30 pace, with Allison leading it will be closer to 7:15) for a mile and then begin performing 6 minute intervals.

For three minutes, we are basically sprinting.

For thirty seconds seconds we walk.

For two minutes and thirty seconds we run at a recovery pace (should be an 8:45 pace, with Alison leading it will be closer to 7:45).

We do this 6 times.

When we’ve done it (the “fartlek”) in the past, after the 4th interval, I contemplate my existence, and breakfast, and Alison is 300 yards in front of me, running backwards, prepping videos from Fox and Friends.

This time, though, after completion of the warm-up, the first interval signaled something different.

First three minute sprint: I’m slightly ahead of Alison. My stride feels great. She looks a little strained/belabored. I don’t pay it much attention.

Second three minute sprint: I finish the last thirty seconds of the three minute jolt with some buoyancy; some bounce, if you will. Alison is hitting the pavement like Lou Ferigno (original Incredible Hulk, it’s a good reference if you’re not sure).

Third three minute sprint: I start scanning trees and peer behind/underneath cars for loud, approaching zombies. It is just Alison breathing.

Fourth three minute sprint:


(inaudible gasps)

(sharp, restricted inhalations)

“Beau, great, jobbbb”

(death, if it had a sound)


(voice fades, she’s thirty yards behind me)

Fifth three minute sprint: I pull back. My Garmin watch shows me we are at 6:45 pace, much, much slower than where we need to be. I try not to sound condescending as I throttle back and ask Alison how she is doing. She lifts her head, acknowledging me, inaudibly and sending some mucus missiles my way. I demonstrate support, giving her a thumbs up as we keep moving forward

Sixth three minute sprint: With a minute thirty to go in this last set, I stop and make a smoke signal, so Alison will be able to find me. With the last ninety seconds I run, and smile: I am becoming a runner and it does feel great being the best. I take a firm stance though to stay humble, and respect Alison, as she is a great friend and has been instrumental in my progression.

(Fast forward two days…)

It’s a Saturday morning, and I am in downtown Baton Rouge, prepping to run a 15k (9.3 miles), The Mardi Gras Mambo.

A few friends are in attendance, but not a large mass. After surpassing Alison as the superior runner, I don’t want to kick her while she is down. They don’t need to see this race, this one-sided competition.

We move to the starting pod, prepping our bodies to run. I pull a shin to my abdomen, and then the other, and then I turn to Alison:

“Should be a great run! The important thing to remember is to just stay positive!”

Moving a little closer to the starting line.

“Times aren’t what it’s all about, or who is better or faster, or where you finish, but having fu—

The race begins and Alison takes off, with zero acknowledgement of me or anything I said.

Two minutes later she is a fifty yard pass in front of me.

Four minutes later she is a football field length in front of me.

Six minutes later I can’t see her.

Fifty eight minutes later she is sitting at the finish line in a lawn chair.

Alison beat me by a billion minutes (four and a half).

She is wearing a very telling countenance as she walks towards me, in casual, calm stride. She grants me a moment to catch my breath as I’ve just crossed the finish line and I’m hunched over, clawing for air.

With my my hands on my knees, I crane my neck and head upwards.

I don’t say anything.

She doesn’t either.

So much is said; no words are spoken

She winks, and walks away.

Don’t be messing with the champ

I was hustled.

And it wasn’t my fault.

I don’t need your confirmation to confirm that.


  • 04/12:
    • F45 workout “Redline”
      • cardio based workout
  • 04/13:
    • 1:08 training run with Alison Musgrove. I don’t want to go into details again (see above)
    • F45 workout “Iceberg”
      • strength based workout
  • 04/14:
    • F45 workout “Docklands”
      • Cardio. A lot of it.
    • Evening yoga session
      • Sunnie skipped, so I didn’t get into my hips like I normally like to when we are placed on the floor next to each other and I’m trying to show out
  • 04/15:
    • 1:08 training run with Alison Musgrove. I don’t want to go into details again (see 04/13)
  • 04/16:
    • Rest
  • 04/17:
    • 15K Mardi Gras Mambo
      • I don’t want to talk about it
  • 04/18:
    • Rest
    • Partied pretty hard post race, into the evening. I lost in cornhole, too. When it rains it pours.
  • 04/19:
    • 30 minute training run:
      • One mile warm-up: 7:50
      • Three mile fast tempo: 6:37, 6:45, 6:34
    • F45 workout “3-Peat”
      • competition style workout. I brought it
  • 04/20:
    • F45 workout “Mkatz”
      • strength based workout
  • 04/21
    • 45 minute training run:
      • 2 miles “slow”: 8:02, 7:57
      • 3 miles fast tempo: 7:11, 7:07, 6:50
      • 1 mile “cool down”: 7:21
    • F45 workout “Docklands”
  • 04/22:
    • F45 workout “Wingman”
      • No one laughed at my sweet Top Gun jokes/references
  • 04/23:
    • One hour training run with Alison Musgrove
      • Whatever
    • Bachelor party in Austin, TX
  • 04/24:
    • Bachelor party in Austin, TX
  • 04/25:
    • Travel back from bachelor party in Austin, TX
      • NOT throwing up is more of a workout than you think


Competition and friendship, individually, are great things. Collectively, they are even better.


  • 194 lbs
    • I’ve fluctuated between 205 to 230 for last 48 months (4 years)
  • Ran a 7:19 pace for the Mardi Gras Mambo (9.4 miles)
    • Getting faster. Slow and steady training, faster results.
  • F45 is killing it
    • Blessed to be a part to our gym community. Love our members and friends
  • Nancy and Sunnie text

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