So an hour after finishing training, I hopped on my bike and took the nice rolling ride to the event. It was about 45 minutes, but I continued to sip on a recovery drink, stay hydrated, and nibble on my Metrx bar. There were 40 teams involved and I was a bit relieved too see that the courts were small and the ball was like a nerf volleyball. It would be 4 minute rounds and each team was certain to play 2 games. I got to meet my teammates and these guys were all young, excited, and eager to knock some people out. We had the ability to watch a few rounds before our turn came and I tell you, this was going to be fun. We got to practice a bit and the ball could fling. You could forget about catching this ball and the best strategy was to throw hard and low. You HAD to stay in the court box. Even practicing, your arm was sore with a few tosses. Get the footwork down. Bobb and Weave.

So our turn comes and we play a team from Snyders-Lance. I’m talking uniforms and everything. Everyone lines up and waits for the whistle to charge for the balls. 4 minutes never seemed so long. In the first few seconds, it was a given 2-3 people got knocked out as a result of the initial rush. We held our own, and it wasn’t until 2 minutes that I missed a jump and got hit in the foot. Out. We lost pretty good, but man, what a rush. A few sips of water and soon enough we were up for game 2. We had a good chance against this team, who oddly enough was located in the same building as McGladrey. I got 3 people out and we won pretty easily as we had more than half our team still standing. Yo! Now we were all hyped up. But we didn’t advance since you had to win BOTH games and in an hour, our fun was done. I thank Sherri for giving me the chance to come aboard and play as it was real fun. I am glad the event organizers had a successful first time event fundraiser and they scored big. Now it was off for the ride back home. I took it smooth as I still haven’t had breakfast and was simply hydrating with my drink mix. I got home, had a chance to rewind, did some work, then took a walk to the store to finish on some projects. Gina picked me up close to 6 and that was the end of Friday. Man, it was good to just share a nice dinner and relax with G. Was going to be a wacky weekend, but we got to slow it down just a bit.

Saturday was usual mix of group run, work all day, head to church, and then back home for dinner, finally getting ready for the race and trying to get to bed at a decent time. The event was the Huntersville Sprint Tri which was the same course as the Cool Breeze event I did on April 1st, but with an extended swim from 250 yards to 500 yards. I had a huge week and had the left butt cheek a bit sore, but I was ready to test having the ability to compare the bike/run course times from a month ago, after Racefest Half Marathon, and all that was going on this week. The night before, I felt ready, had a good game plan. I fell asleep with a good imagery of performing well. Hour of power type blasting no matter how I felt. I knew the course, knew what to expect. We got up early – Gina up an hour before me – and headed out to Huntersville. No issues, we knew the game. Got there, parked, checked in (thanks AAA for the gift card – and the gear should be arriving soon!!) and set things up. Donny from CRC South was there – he won last year – and we gave each other props. Saw a few regulars and when I was setting up the Black Widow, I realized I didn’t put my racebelt in there. Gina promptly made me buy a new one, and we now have a secondary tri bag stash in the XT. Listen to the IronSherpa. Loosened up and it was nice and warm. This should be fun. I was number 58 and had a good 18 minutes from the start before I went off. Saw a few TeamUSA skinsuits out there which was cool. What was REALLY cool was the water once you jumped in. But it was soon time to go. Every 15 second intervals. I lined up. Three deep breaths. Spark the plug.

After a few laps, I had a good rhythm and slowly made up ground on the guy in front of me. Smooth. Smooth, Breathe. Yo. I saw the guy BEHIND me was close, but at least half a length back, but by the next to last lap, I had to swim hard and overtake in order to avoid a toggle getting out of the pool. No issues, easy pass, hit the wall, nothing spectacular. Up and out, head to the BW. Swim time – 7:43ish.

Out on the bike and had a much better transition. I skipped the shades for the bike and rolled along. Once I got churning, I had eyes on a nice rider in front and made my time. Hilly climb coming out and my right glute was noticeable, but manageable. I got in a good churn at 140-150 bmp and pushed the climbs. I overtook my marker and took 2 scheduled sips of my drink every 15 minutes. Great volunteers and I will say the traffic was WAY less this time around. Maybe it helped, but I took good lines and sure enough came in with a slightly better time – 34:45. Yes. Quick transition again and now I was ready to hammer. Legs felt fine, saw G out of transition (she got great pics in the Photos section), and took off. Knowing the course, I used my arms a plenty on the slight climb out. Then just hammer down. At the turnaround, all balls to the wall. My heart rate was near 170. But stable. Mind focused. Coming into the end, I knocked one last runner off in my age group and came through in a run time of 16:14!! Total time was 1:00:38, good for 2nd in my age group and 9th overall!!! WHOA!!!!! Right into the arms of Gina and hugs and kisses. Holy lactic acid. I did a 5-10 minute cool down to flush and was not sore at all afterwards. What a difference from a month ago and a pleasant result test race. Even better- Donny came in 3rd overall, won his age category!! CRC well represented today! We didn’t hang around much. Racers still were going on through probably 11am, but after walking a bit, stretching, talking to some folks – and congratulating the several young kids who tackled the race too - we were heading home by 10am. Got home by 10:30, unpacked, made a great breakfast and Gina and I slooowwwed it down. She took a nice nap in the afternoon and we did some errands, but just recovery day. We had a nice big glass of sangria with dinner and that was all we needed. Sangria Sundays (and a nice Rita’s ice to finish off), Moscato Mondays? Yo.

All is good a well as now May is in bloom. I don’t plan to race in May given that each weekend I will be working the store, and Gina has a 5K Walk event on May 12th that we will do with the Thursday night crew. So it will be a continued phase of fine-tuning the MChine with some speed sessions, staying race ready just in case I can jump into some 5K, but I see the Bandits Challenge Olympic Distance Triathlon in June as my next event. Road trip! The weather is getting warmer, the engine ready.

The weather has been splendid with its ups and downs in temperatures. Gina’s flowers are blooming nicely in the patio. True spring in the air now. And with the pool opening early, even with the water cold, cold – serves as a nice ice bath at the end of the day. I got a nice birthday surprise from Gina and the Thursday crew with a cupcake-cake celebration (and some of Jeri’s homemade strawberry jam!) followed by a decadent cupcake from Nancy and a huge brownie/cake frosting thing from Michelle of my Saturday run group. Heck then I get the world famous fudge brownies (stated by the NY Times themselves) by Chris Colvin, Gina’s sister, delivered at the door! Dang – no problem polishing these off sllllooooowwwwwwllllllyyyyy. The need for dense calories sure help. I even got 2 cat singing birthday cards (one that I can make rap) and a singing red stuffed monkey. I got my USAT Honorable Mention All American certificate award in the mail to cap off a nice few days of gifts. Yo.

But the birthday celebration will be spread out over the weekend. Gina and I had a nice home meal Friday night (with sangria of course) and some cupcakes. Up early on Saturday, we got to the race and had plenty of time to walk around, met Brad and Ashley, then the Thursday crew and lined up at the start. The weather was cool, but just right. Everyone was psyched. My game plan was usual – plan the attack in the first 3 miles, then charge and hammer starting with the big hill at mile 7. Then hang on. I felt fine, a big heavy in the legs since I don’t taper all out for this and try to avoid OVER training the week of simply because of the anticipated stress. Thanks to New Balance, I donned the 860′s V2 in the female light blues. I aquaphored up to keep warm, forgoing the arm warmers. RS800 strapped for the final time this season (going with the RCX5 after) and ready to roll. A few kisses from G and I am set. Shades on. Several rows back. Three Deep Breaths. Happy Birthday.

After 20 seconds clearing the shuffle front runners, I hit the side and in a half mile, create room. First mile under 6, all good, legs rolling. I immediately see only about 10 guys in front after a few miles. Once we hit Providence Road for the loooong run down south, I track a guy in a lime green Dr. Greenapple shirt I recognize from last year. Now, I didn’t pass him until after the big hill, but here he was now, running nicely, gaining on the several guys in front of him. I trail him by a few seconds down the long stretch, analyzing him and the 3 guys in front of him, and how the manage the rolling terrain. Pace fine, heart rate in the 160 range. Clicking. Ok, so as we turn towards the hill at mile 6, I say this is where I hammer. I pass him, then the guy in front as I have no mercy on them or myself up the hill – at 5:27 pace for that mile. That’s it, I’m committed. Holy smoke that was awesome, form solid, arm strength legit. With Skillet’s “Awake and Alive” in the mental ipod, I’m rollin. I see another dude in a lime green singlet. Easily Nickelback’s “Next Contestant” chimes in.

I inch closer, and at mile 10, there is Jeri, Suzi, and Paul cheering on. “Take him!” Jeri’s yells and its chomp time. Shortly after, on a ice grade, I take it. Turns out he was wearing an ipod so he probably never heard me. I never look back. I motor here. The last 3 miles are very very challenging and running the tangents help big time. At mile 11, you catch the 10K walkers. Several cheers from them and its All Lips and Hips. I see the mile 12 mark time at 1:09:30, heck I can break 1:16! Yo, pump, surge, hammer cuz this last mile ain’t easy. Making the final turn on Morrison, you now get the crowd. Its celebrate time! High fiving Gina and crew, I finish in 1:15:59 chip, besting last year’s time. 5th overall and winning my age group!!! Awesome bump in test fitness. Slamming fun! Now its time to be cheerleader. Getting back to G and a few more kisses and hugs around, its time to hoop it for the rest of the gang – April already did a PR for the 10K, Trenace came out with Haven to cheer also. Bryan, Allison soon come in strong with PR’s. Stephen finishes, Brad scorches his PR as he breaks 2 hours!!!!!!!! Dave finishes his first ever half, Amy comes in (and then heads to Boston with Paul for his big race on Monday), Ashley just misses her goal by a minute, but gets it done, and Sherri gets it in under 2:30. Everyone elated and having fun – all before 11am!!!!! Many runners were wearing the CRC gear so pictures were abundant. It was great to cheer on all other finishers, many customers we know through the store, and just enjoying the accomplishments. Happy birthday indeed.

The crew surprised me with my own Kindle Touch as a thank you for coaching. But they already know that I am honored to be able to coach and run with them as they prove equal amounts of guts and determination that inspires me to reach my goals. We helped clean up and I drove the box truck back to the store to unload remaining items with Dana and Gina. From there, at noon, we made our way to have some breakfast at IHOP!! Still all sweaty and sore (but BioFrozen), we made our way to RITA’S where I picked up my quarts and slurped up a small gelati!!! Hydrated, we got back home close to 2pm. By the time we had laundry going, we hit the couch and passed out for a good half hour. That shower afterwards never felt better. Off to church and yo, dinner and a big glass of sangria. We watched the movie Warrior (thanks Brad, but that ending was really corny for a fight movie), and more cupcakes to devour. Deep sleep as the day ends for us. Happy Birthday.

Everything feels good. We are spending Sunday now assessing any residual soreness, did a nice spin and some wt training, good french toast breakfast (thanks Dana for the c-raisin bread), and some Qtime with Gina. Catch up on some reading and now switching the program up a bit to stay in race specific shape into the summer with some nice short races on the dock (a duathlon in 2 weeks to boot) and a half ironman hopefully in June. So I now roll into my 39th year and even though I may be NEARING 40, people, this puppy is still a puppy. Everyday is my birthday and here’s a great quote = Embrace Fortune when you Encounter It. Pictures from the race are in the photos section and as always, updated tweets @teammc1.    YO!

We got up early, got there with plenty of time to check in, setup, and say hello to a few people. It was mild, but a slight chill, still in the 50′s and overcast. Not windy though and I was fine with that. I had my tubulars on the Black Widow and wanted to see how she would ride out in the air finally. I haven’t “swam” since October, so was looking forward to that. I seeded myself around 60 which gave me a nice cushion to catch people during the event. I loosened up and after giving Gina kiss, lined up in my Team USA skinsuit ready to roll. The race started as each person left in about 15 second intervals. I took 3 deep breaths as I set to jump in the warm pool waters.  With Rage Against the Machine playing in the background, I listened for my countdown. Ok bro, blitz this. 5,4,3,2,1, GO!

Smooth and quickly I got into a nice stroke rhythm. After lap 3 of 10, the nervous system knew what to do. Push, pull, breath, etc. Hit the wall, repeat. As I neared the last lap, I set the mind for transition. Out of the pool 3:30 later into the air and shuffle to the Black Widow. No rush, well, not rush rush, but got everything set, climbed aboard, and off I went. A nice course, semi-rolling, but the turn of the pedals and shift in gears felt good. I caught a good bunch, got passed a few, but with my heart rate in zone 4 and breathing good, I was fine with my pace. I only took one sip of my drink and just kept rhythm. Promising ride, almost a joyride, and in I came to transition around 35 minutes later. Short stepping my way back to transition, I slipped on my GoRun Sketchers, and boom out the door I went. Big wave to Gina who had a great view of everything with the small crowds, and off I went to rip. Here was the test. Legs good, cadence good, and by mile 1 I was in my main zone. An out and back so I didn’t even bother who was around. Laser like, focused (which also was a good test), I just dialed it in. Mile 2 went by in 5:20. Now it was hammer time. I just blitzed it and finished my run in 16:46.  Total time was 57:39, good for 14th overall and 4th in my age group. I hugged and kissed Gina at the finish and quickly went for a 10 minute jog cool down. Man! the best part about these types of events is you can’t really go slow. A perfect test internally and externally! We walked around a bit, stretched, iced with 2 diet coke cans on my quads,  a quick rehydrate with H20 Overdrive, and opted for a quick exit since we had plans to go to…. IHOP!!! Oh yeah, we had a great pancake breakfast there, then started on Gina’s garden which she hit all day and it looks awesome. We got herbs and shade plants growing now on the patio. I got called into work for a few hours and by the time I got home I was toast. Crispy too but nothing an ice down, shower, and a good dinner with Gina couldn’t ease. Oh, and a nice Rita’s for dessert too!!!! By 9:30, we were done.

Now I continue as in a few weeks I will celebrate my 39th birthday. I plan to use the Racefest Half Marathon to celebrate that one, and have my schedule somewhat set thanks to being named to the first AAA Carolinas Triathlon Team. That was great as a group of 25 individuals get to represent AAA for the 2012 race season. I continue to post tidbits on Twitter and look forward to the final week of Lent to lighten things up!!

April 14: Racefest Half Marathon

April 28: University City Duathlon

May 19: Over the Mountain Triathlon

June: Half Ironman TBD

August: Hood to Coast Relay

September 10: Duke Liver Half Ironman

October 7: Take Flight Triathlon

November: NYC Marathon

But the time change did give me a chance to start a few events earlier in the year. Our Thursday Night Time Trial is now open as we held a St. Patrick’s festivity theme on our first day. Thanks to everyone, mainly Eimear for helping promote it, each brought some snacks and drinks, plenty of green, and big props for the extra hydration from ProHealth’s H2Overdrive recovery drinks. A great crowd turnout and plenty of fun. This will continue at the store every Thursday night around 6pm. Pictures on the photo section on the website. I also had the chance to enter the store in Moving Comfort’s 35th Anniversary Window Display contest. I asked all of the running women we knew if they would be willing to pose in a Moving Comfort bra in our store’s window. I wind up offering to pose with them in a bra and with 7 other ladies, entered our photos. We get 2 posted as a finalist on their website and unfortunately didn’t win, but it made for a great evening of friendship, fun, and pizza. They were all great sports and even though we didn’t get enough “Likes” votes, we did have the most entertaining comments.

One day last week, a good customer of ours, Ron Horton, comes in to pick up his sneakers we had ordered for him. We get to talking and he mentions he knows a running club from Cary who was doing the pace groups for the Tobacco Road Marathon, and one of their guys got hurt and was in need of a pacer for the 3:45 group. I gave him my email and contacted them on my behalf, since I knew Brad was already going there to try and PR. Quickly I get a response from Ken Hamilton, director of the pacer group, and told me exactly that – their guy got hurt and had no one for that pace group. I considered it for a few days and since Brad was able to get a double bed room switch at his hotel, and Gina gave me the ok, I switched working weekends and volunteered. I didn’t alter my training since I was going to pace 8:35′s looked at it like a long run day, even though Sundays have been my chill day the past few months. I was looking forward to the challenge. Never was a pacer for a marathon before. Yo. Service!

The weather was to be great – slight overcast, humid, and in the 60-80 range.  I ran in the morning on Saturday (also using it as a big run weekend), packed for the day trip and Brad picked me up around 10am. We drove smoothly for the 2.5 hours catching up, sorting out his game plan, and talking guy stuff. We also enjoyed the 80′s Hair Band stations on his XM radio – Poison, Faster Pussycat, Dokken, Winger, etc etc crank it! We got there around 1 and quickly handled our check-ins. Ken was great and we got to meet Charles who was doing the 4:30 pace and an ultramarathoner. Brad concluded he might want to hang with this group in route to bust his 4:47 PR. The logistics of having to park in a designated area, then take planned buses to the start was a concern for Brad, but when we mapped it out, was only a 10 minute drive from his hotel. Though we would still have to wake up around 3:30am, with the race starting at 7am and bus boarding starting at 5am, it wouldn’t be the stressor he expected. We checked in and the place was empty. Had the hotel to ourselves practically. We chilled out in the room messing with the AC, watching bball, and reading the WSJ – all after making a brunch run at the Cracker Barrel!!!  Thanks to the services of the Hyatt, I got a razor and opted to shave down since it would be so humid. By 7pm, I was following Brad’s schedule and he wanted to eat early. We simply went downstairs and were the only ones dining at the hotel joint. A nice light dinner and small walk in the parking lot afterwards, a few homemade peanut butter cookies by the hotel chef, and we soon were in bed by 9:30pm. I didn’t sleep much as I was still awake and not able to get comfortable, and then the thunderstorm. Man, a few big lightning flashes (the ones you still see with your eyes closed) and then the pounding rain against the window. Holy Smokes! I was thinking to myself, ”pass quickly, c’mon, pass quickly.”

By 3am, it did and I managed a quick deep dream before the alarm charmed at 3:35. I was up and ready and Brad seemed set to race. We went over a few checks as they called for scattered showers, but it was 60 degrees and humid, no wind. We were at the start line by 5;10am and had plenty of time for Brad to find his java fix, use the pot-johns, and we chilled out as the masses started to pull in. By 6am, we started to move around and I checked in with the pace team. That’s when I found out I not only get to wear a neon green pace shirt (XL of course) but carry a 3 foot stick with 4 red balloons and my bib number attached – 3:45. I planned to wear a tri suit underneath my shirt and some baggy shorts but now carry a stick? Hohohooho! I was a running target now. I gave Brad a quick bro-hug and good running words as we set our positions at the start come 6:45. Talk about added pressure. No sooner did I set up shop did I get countless questions: “are you the 3:45 guy?” (really?) with some, “I plan to follow you as long as I can then maybe drop off.” to “You’ll be my best friend if I get a BQ qualifier!” and the “Are you really gonna keep a 8:35 pace?”  Hey yo peoples, this is what I was asked to do – go out and run a 3:45 or slightly better. You wanna hang, you better be trained to hang. I ain’t slowin down if you do. Word.

Off we go and I am only 15 seconds from the start – I got the Polar RS800 for heart rate splits and pacing on my left wrist, the Nike GPS Sportwatch on the other for a back up elapsed timer and pace, and the actual mile chart on the wooded stick. The first 3 miles were on the roads and by mile 3 I get to a good 8:25 type pace. I shun my gloves and arm warmers and as the split with the half marathoners and full gets away, I now can get into a rhythm. I start to average a good 8:20 for a few and gain some time on the 3:45. I am bombarded with questions still by runners, but it was all good now – I met a dude in the army about to go to Germany for 2 years, his first marathon. I met a dude originally from Centerreach who was trying to break 3:45 as a 50 yr old. I met a few ladies doing their first marathon running with some packs also hoping to break 4 hours. One guy planned to do his first Ironman in August. This is real mid-pack stuff. I was checking out peoples gear and sneakers. Most wore headphones. The Tobacco Road is a rail to trail now and was packed dirt with some asphalt and beautiful all around. So by mile 12, I am 2:30 up on the 3:45 and feeling a nice pace. Some of the mile markers may have been misplaced, but was easily correctable with heartrate checking (avg 120) and the pace splits was right on. Some runners moved ahead, others fell back. My plan was to gain a nice cushion because even though the race is advertised as a downhill finish, it is anything but as you went downhill the first 2 miles. By mile 16-17, I was just feeling my pace. Long run, focused on form, hydrated, had 2 gels and was all good. It was all overcast so nothing to worry about heat wise. I saw Brad about 40 seconds off the 4:30 group as I hit mile 22 and he hit the 17 mark. I yelled at him indicated his time and he looked good. Everytime I passed another pacer, we high-fived. There was a 3:30, 3:45, 4:00, 4:30 and 5:00 pacer. My red balloons were popping and I only had one left by mile 17. I switch hands each mile and it actually got lighter with each less balloon.

So now I start catching people who fell off the 3:30 group as I make my way back onto the road. I encourage every one of them to keep it up – many started to run with me for the next mile or more. I was 2:00 up by mile 23 and let the next 2 miles ease to 8:45 and even 9:00. That was the plan to allow for those who would hit their so called “wall” and still manage their time. I caught a customer of ours, Will, in his second attempt at this race and his second only marathon, who fell off the 3:30 pace but now he was in my hands and going to break his PR by 10+ minutes. This was fun. My mind was allowed to wander for maybe 6-7 miles of this thing and now with a mile to go, I had a minute cushion. I came up the final hill and finished in 3:44:07 – nothing official in the results since the pacers only got bib numbers with their designated times, but I did get the BIG PHAT medal! Man this is like Flava Flav clock medal. Serious. I got the chance to high five some finishers behind me and then just enjoy the whole finish line atmosphere as I got our bag, sipped by H2Overdrive, and stretched. My legs were sore, but good, typical of a long run. I thanked the other pacers the running club for the opportunity and they even allowed me to keep my pacer stick. I made my way now to the bottom of the hill to wait for Brad once the 4:30 mark hit. The race had awesome bands, plenty of volunteers and great organization and aid stations. But with the clock now hitting 4:40, I wondered where Brad was. The pacer for him came through in 4:32. I hoped he would have been in by now.

Now with the clock at 4:45, I knew he had maybe a minute or more from his official chip time, but where the ….. is he? Around the ben he comes, decked out in his CRC shirt and I just yell like mad. “Run the tangent! Get moving , you GOTTA MOVE NOW!!!” He is pushing it – he sees the clock and as soon as he passes me, he looks at his watch. I try to REALLY yell this time, but my voice is gone. But he does it! He crosses in 4:46, chip time of 4:43 and PR in hand. Bro hug again, with our phat medals we get a finish line photo (sure to be posted when available) and celebrate. I don the role of sherpa now, making sure his recovery shake is mixed, check to make sure he is all good, get him his towel, and just recap the race. It’s happy time and he is happy all is done. He hit all PR’s in 5K, half, full, and a 50K in a span of 6 months. Awesome.

We hit the bus taking us to the parking lot and then take our time making calls to the wives, quick mini change, dry off, and head out for home. I treat him to a Starbucks for a big java for the road and we walk in donning our medals looking like 2 White Bros. We then head back home sharing more stories from the weekend and rocking to good old hair band metal. I even write down some of the songs to download from itunes (“Lips and Hips”, and even “Shake and Tumble new to the MC ipod) We get home about 3:30 safe and sound. Now it’s all about recovery and eating good (peanut butter raisin bread and some SF Monster!) and unpacking. After a while, a “heat release” nap, more stretching, shower, and a evening of dinner with Gina – oh and a few glasses of sangria of course!!!! Service weekend. Give it up.

Body and mind check is sound and no problems continuing with training. Just have to easily absorb the weekend and be smart. Next up is the Cool Breeze Sprint Tri in Huntersville on April 1. Pace yourself now into Easter and with it, the rest of the season’s glory. Heck, you just had some serious practice with it. Hammer on.

As we returned to a warm sunny day here in Charlotte, we got to use a Sunday to unwind and get things back to somewhat normal. I cherish each memory of my Dad, and know that he is now wining and dining with Mom, Aunt Josie, Uncle Tony, Grandma, Uncle Smokey, Aunt Irene, man would I love to be able to serve that table!!! But just as my Mom’s spirit currently does, I know that now I got a double shot with my Pops now, to charge the engine and tackle each day. The focus is more dialed in. I though about taking some time off work to get a better grip on things I wanted to handle, things I have in plan, a strategy to implement which would take me to the closest of my “ideal situations.” The whole experience has let me see things that I am in control of to change. The timing is there. It’s generated a “buzz” that has Gina’s support (and the rock that she always is), and I will really consider in the coming months to make happen. Thanks Pops.

The past 2 weeks have been heavy. I mean I feel like I was all over the place and the warm weather certainly didn’t help in forcing a slow down. I am training well with my base build up, using my Polars in good rotation, my often pink colored sneakers pounding the pavement, and messing with different forms of the ancillary aspects that shape my day. It’s still sometimes tough to get out of bed before 6am, but Gina and I have started walking a few days each week, and nothing beats the serenity of a 5am workout. I entered a 50K with my boy Brad, who has been doing really well in getting himself in shape to attain yet another running goal. Thom over at EPEC joined forces with MetroFitness and was able to get my membership transferred without hasstle, which will enable me to use a top fitness facility and we’ve talked over a few runs together about training me a few days “old school” with my strength conditioning into the summer. Work brings long hours with it, and sure enough after 2 weeks of big time stressing the system on all fronts, it starts with a sneeze. Then a chill. Then a fuzzy head. And sure enough by Friday I was slammed. Yesterday brought with it a marathon day that capped it off:  a long 5am run to an event I was volunteering for, having fun with people at the race including everyone at the Charlotte Running Club who hosted the event, (running a few more miles with Brad), then heading back to work where it was a steady zoo, and finally off to a four hour award banquet we were invited to by one of Gina’s co-workers, whose daughter won an award as one of the top softball players in the Charlotte area. By the time we got home, it was close to 11. Done. I promised Gina a total day off. She made sure it was. I am implementing all the tools I use when I get a cold like this and the good thing is that its just a headcold. I slept in the Sock Monkey Pullup PJ’s to stay extra warm (don’t knock it till you wear it), and the Vicks, tea steams, and naps feel good. The occassional “hot toddy” too. We both needed a forced slowdown and rested up.

February brings with it the anticipation of spring, tax filing, and Lent! I am sure the usual Super Bowl festivities will take over this week, and though I only have the 50K scheduled for next week as a training race to run through (and sharpen the mental game), my race calendar has some races in it, but am awaiting word from Active regarding possible sponsorships which could influence which races I target. However, we agreed to keep things local here in Charlotte for now and into the late spring. As the card recently sent to us from Dawn perfectly sums up: KEEP CALM but CARRY ON.

That’s not to say that we didn’t enjoy the gifts we gave each other – heck I got a new “man chair” and big thanks to Coach over at Sealy for helping Santa deliver a new mattress for Gina – of which we now climb into bed each night – but for us personally, it’s the time to enjoy company, soak up the merriness, and usher in a new year, a new you.
I have enjoyed my “play” training, and now gear up for a new season. The darkness of morning and night bring the winter chill, but it has become comforting. I have some plans of which races I will do, but most will be local here in Charlotte until mid year. I have also been awarded Honorable Mention All American by the USAT for my race results in 2011, a nice surprise given I only did 3 events. I have applied for certain sponsorships but will maintain the ones I have with Polar, BioFreeze, Aquaphor, and Odwalla. I have had Molly at Almquist Massage do a eval assessment and WHOA! did she find some kinks. Always a plus to get checked out every few months and get homework from her for functional training. I also look forward with my continued testing of the C-Prime bracelet of which I was able to Macgyver my RoadID on to use everyday. But deep inside, I have additional motivation guiding me into the new year.
Back in October, my Dad was unexpectedly hospitalized and is very ill. Gina’s Mom has also been going through an illness, making this an emotionally exhausting time for us both to grasp. We have been able to return to NY for the Christmas weekend to visit each, and as we return on this flight home, know what lies ahead for each. We do what we can. We accept what is truth. We ask for the truth. We try to move on with that.
I have taken these four weeks to construct a video of what I feel to be a summary of TeamMC to this day. I thank Brad Mintz from my run group at CRC for helping me with this project, but felt I needed to release something (other than my book due soon) that will help me show everyone what we’re about. I have put up our Wall Monkey in the training room and will emphasize my daily pre-dawn wake-ups with every inspiring thing I can visually use the charge the senses. The ipod has new playlists and my man Trent from My Lost Remedy got a great new song in “Run”. Even this video unexpectedly has become an innervator. The link here will take you too it, please enjoy and Thank You!@ http://bit.ly/team-mc-slideshow
As cryptic as it may sound, I do not fear my own mortality. I fully accept it and realize through my faith it’s true power. This power of being able to see through that darkness is what drives me, it’s what helps me through each day in my prayers, actions, and attitude. That so called “light at the end of the tunnel” is where the true power lies to be harnessed. But by choice – we either fear it, or embrace it. We can’t take anything with us in the end, so those talks of making money, more money, cars, blah, blah, blah, basically sum up to jack squat to me. know anyone who was buried with their wallet?  What’s your internal value. Have you made your life worth-while? Will others be able to take stock and cash in from your influence when your gone? This to me is what Advent helps reinforce. It’s the reason to look forward to the Christmas season, what advances us with a new armor into the new year. My shield is ready. Bring it.

I had the opportunity to team up with John at Rita’s over in Matthews and become Ice Guy, their mascot, at a 5K called Fix4theday on Nov.19th. It was held in conjunction with the Let Me Run program for boys, a spin-off of the nationwide Girls On The Run program. CRC sponsored Eimear’s team over at AG Bell school, and since we were going out there to run with them, I had the idea of running as the mascot for Rita’s as well. Gina and I met John at Rita’s on a very very chilly morning – like 25 degrees. I had the parka on so I was toasty warm. Gina donned her hot furry coat too.  The run was on the cross county course at McAlpine Park with an open race at 8:30, then the fun run 5K with all the boys in the programat 9:30. They had a great turnout of several hundred people for this inaugural event.  As soon as I donned the mascot outfit, I was ready for some fun. I got on line and tried to hype up the crowd. I got the usual punches, taps, bumps that was expected being around kids, but it was all fun. Once we got started,  I settled into a smooth pace the first mile as I made adjustments to the costume. It was heavy and I was really warm, but my hands being free helped in staying balanced. I didn’t want to trip and fall on the downhill or trip on a rock. I could see out of one side, but the front on the outfit rubbed and chafed my nose while the top bounced up and down. I started to slurp up some runners and had an easy time navigating the hills and dirt of the course. Yum yum as I passed more folks –  and even caught up to Eimear in the last mile. I had no clue what pace I was doing so I just ran faster as I approached the finish while high-fiving folks and came through with plenty of clearence on video. I finished in 21:48! Check out the finish line video here: www.fix4theday.com

Now I was really sweating and I started cheering and making my way to the boys start again. I followed the same style I employed when I was the Karhu Bear in March – take pictures with kids, jump around, dance around, and help John with handing out free coupons, and try to stay loose. By this point I felt my nose was bleeding red due to the rubbing. I settled back into the crowd lining up with the boys and they were excited to be running against/with the Ice Guy. I was joined this time by Brad who ran a PR in the first race, coming off a PR in the ThunderRoad marathon a week ago! This 5K had at least 400 people in it and everyone was having fun, celebrating the boys achievement at not only being able to complete a 5K, but also the 6 week program of what they learned during their coaching sessions. Brad ran with me the whole time as we just jogged a good 10 minute pace, encouraging the boys as we made our way through the course. Once finished (over 30 minutes), it was more celebrating, pictures, and some NUUN! Man I was thirsty. It was a pleasure helping out John and a big THANK YOU! to him for the Rita’s ice the day after and stash of Pumpkin Pie cream ice!!! Photos of the event are in the album section!

From there, Gina dropped me off at work and it made for a long day. But it was fun and one of those days where by the time you get home you just collapse with a smile on your face, and a red, rashed shiny nose. It was rubbed raw and some Aquaphor helped over the next few days. All this was actually good practice for I was set to be yet another mascot a week later - the CRC Big Turkey.

Yes, this year for the store’s 23rd annual Turkey Trot 8K, there was a “Smoke the Turkey” competition. Thanks to sponsors Saucony and a few giveaways from our NUUN rep, Daniel, anyone who beat the Turkey would get a prize. I had a cool outfit from Party City and it was certainly the most runable mascot outfit I wore this year. With a record 8500 people registered for both the 8K and 5K, work was busy the entire week. I was pretty sure I would be able to get in the top 50 since there are some serious fast runners who come out to this event, and with the crowds, positioning would be key. Gina and I got there race morning to pick up my number and help fill water cups at the finish area. Dana worked the event as well and he helped make it a festive, celebratory morning for sure. I wished he got to run, but he preferred to be available to assist with the finsh line area. At 8:30, Gina and I got into Turkey Mode. We had tested the outfit a few times before, so some masking tape around the leggings and a pin around the head helped keep things secure – for now. We made our way to as close to the front as possible, while stopping to take a few photos with some other costumed runners including Superman, the Pilgrim, and the female runner who dressed up in a similar outfit, only with a cheesehead on top. Awesome fun. But now I had to get into somewhat of a serious mode as I did have a race to run – and plenty trying to race me. I took 3 deeps breaths, or gobbles, and off we went!!!!

Once I zigzagged through the first wave of folks, I got into a rhythm and space, while also heating up  quickly. By mile 1, I flew by in 5:50 and was like Whoa! I was encouraged by yells of “Go Turkey!!” from the crowds and ven a “Go Chicken!” I tossed my gloves. A few runners I passed asked me if I was the Turkey they had to beat. A quick “Hell, yeah!” and it became serious up front in a hurry. By mile 3, I was still at 5:50 pace. I stayed on pace and felt the left leg giving way, slowly falling off towards my foot. It made it cooler, but luckily we taped the ankles so I wouldn’t trip. Once I hit mile 4, there were 1-2 runners I had a shot to gobble up, and then my right legging started to give. I did pass one, and had room enough in the final uphill to wiggle my way across the finish in a time of 29:10!! 26th overall and 2nd in my age group!! CRC Big Turkey!!!  I was elated to have been able to do this and finish so well. I celebrated with a big kiss from Gina, drank some NUUN, and cheered the other runners in. Heather and Thom from EPEC, Melissa from IOS, and the Thursday Night crew all came out for a good fun run. The weather was warm, a slight breeze, and good enough to just make it a splendid day to give thanks.

We took plenty of pictures, I helped Scott hand out the age group awards, and then the garbage cleanup. Give Dana big props for he hung around until 2:30 helping out, while Gina gave the word at 11:30 for us to head out. I finally got out of the costume, assessed the burn on my left leg from the leggings, and we got to stretch, have breakfast, and relax a few hours before heading to Jeri and Suzi’s for dinner. It was soooo warm and comfortable. We got to their house and hung out on lawn chairs in the street while her neighbor schooled us in the art of frying a turkey. Sipping some sangria, we just enjoyed the recap of the race, relaxed, and had a great dinner. Thanks to their double chair, I almost got too comfortable and was ready to crash. We headed back home around 8 and the roads were quiet and empty. It was only 8:30 and it felt like 11. I was taking care of our neighbor’s dogs so after attending to them, we both settled in early as we had to work Friday. My foot was sore and so was my back but getting into bed made all of that go away – with some BioFreeze too.

Black Friday was as advertised. After a quick spin, I headed to the store, while Gina headed in as she had a half-day. Dana and I had no rest period as a healthy steady stream of customers rolled in throughout the day, and it wasn’t until 5:30 that we got to clean up and actually relax. So much for the holiday weekend, as I also worked on Saturday, but I started listening to Christmas music and after Mass on Saturday evening, Gina and I enjoyed the final leftovers we had over some sangria. My Pops gave me the collection of old home videos my sister Lisa converted to disc for him. Gina has never seen them, and they were a hallmark to my days as a kid that my Pops would show to friends and family on special occasions. Advent is here and the past couple of weeks were perfect for gearing up for this holiday season. It has been a great year indeed, and I use the next 4 weeks of Advent to shed layers within and prepare for addressing my weaknesses, seeing and rooting out that which needs changing, all with the goal of building up to welcome in Christmas, looking towards 2012. Gina and I have planned to go back to NY for the 24th-26th of December to see my Pops who is resting at home, and also get to see her folks. It will be an emotional trip for us both, and we hope to be able to spend a few moments away from it all.  Recharge.

For now, Gina and I (and Holmes who had his 5th birthday), wish all of TEAMMC a healthy and happy, blessed holiday season. A thank you to all sponsors this year – Odwalla, NUUN, Aquaphor, Polar, BioFreeze, amd locally with Rita’s, EPEC, Almquist Massage, and of course CRC. Continued thanks to all listed in the link section for their ongoing support to TEAMMC.

Know that it ain’t all about the gifts you buy or obtain, but what you can give of yourself in manners of service in the process. Look back and remember, but quickly, for you need to always move forward!

 RACE RESULTS 2011

CHARLESTON HALF MARATHON    JAN. 15     CHARLESTON, SC         10th OA  / 2nd AG         1:17

CAMUSETT 25k                  MARCH 6 NY 4TH OA / 1ST AG            1:32
KINGS PARK 15K                 MARCH 19 NY 6TH OA / 1ST AG            53:43

CHARLOTTE RACEFEST HALF MARATHON   APRIL 16          CHARLOTTE, NC   3RD OA    1:16

LONG ISLAND HALF MARATHON          MAY 1       NY     10TH OA / 3RD AG        1:14

MACARTHUR AIRPORT 5K                         JUNE 5       NY      5th OA / 1st AG     16:30
NYC CORPORATE CHALLENGE                JUNE 16       NY      44th OA            19:26
BUFFALO SPRINGS HALF IRONMAN     JUNE 26     LUBBOCK, TX      98th OA / 17th AG      4:58

NUTRITHON DUATHLON       AUG 20          KANNAPOLIS, NC    2ND OA / 1ST AG      1:14
HOOD TO COAST RELAY- BIG KAHUNAS       AUG 26            PORTLAND, OR     32nd OA / 3rd Division   21:07:00

TAKE FLIGHT SPRINT TRIATHLON   OCT 9  HUNTERSVILLE, NC      5th OA / 2nd AG       52:00

ITU WORLD LONG DISTANCE TRIATHLON CHAMPIONSHIPS        NOV 5  HENDERSON, NV      149TH OA / 32 AG    6:17

We awoke at 4am and with the past nights sleep, we were raring to go. The rain had stopped and it was 45 degrees out. No joke. Since the bike and gear bags were already required to be checked in yesterday, we knew that there was a possibility that my bike clothes to change into from the swim would be wet. I packed extra and we left the room wearing what would be like a ski trip. I had my cozy new TeamUSA parka with my Odwalla warm gear and G wore 3 layers herself. We walked the mile plus as we have been to transition and as we approached, overhead 2 Australians say the swim was cancelled. Sure enough the announcements were being made. Due to the water being in the low 60′s and the air in the low 40′s, to prevent hypothermia on the bike, ITU rules state the swim needs to be cancelled.
Holy crap! Not that I minded, and neither did G, but it created a frenzy of everyone making adjustments now, some even calling it a day since it wasn’t going to be an actual championship triathlon. The new format would have us leaving at 5 second intervals according to our numerical bib numbers starting at 7:45 with the pros. I grabbed my gear bag, of which contained now damp socks, gloves, etc from last nights rain, and with 2 hours now till start, G and I took the free hotel shuttle back to the room.
There we had a half hour to blow-dry my clothes, swap with another set and this time we took our Rav4 to the parking area next to transition. Unreal. But we adjusted and regrouped to get ready to race. Well, even with the sun now risen, it was windy and still below 50, in fact, it never got warmer than 55 the entire day. The goal was to stay warm on the bike by staying in a moderate heart zone, and enjoy the views, then strip everything down and run with emotion. G just wanted me to race well, and come back in one piece. At this point and in this cold, she knows I can have trouble staying warm and her knots were still there as she saw everyone lining up by their bikes shivering.
I donned compression socks, toe warmers in my shoes, my uniform, my Odwalla jacket, a wind breaker, gloves, hand warmers, thin mittens, and a skull cap. No joke. I wasn’t gonna get cold. Dude, I saw folks freezing waiting to start!! Listen to the Sherpa.
I was “relieved” with a quick Porto visit and lined up. I took 3 deep breaths, gave a kiss/wave to G, and listen as my countdown began. Do it for Pops if anything. 5-4-3-2-1.

As I rode, I got loose, tried to warm up, just be steady. The wind wiped in certain directions, but this course is unrelenting. A turn here, some wind to the back, but climb after subtle climb. Vast desert. Nothingness but the road. And the humming from the Black Widow. An actual comfort zone for me. I started to dwell and feed of all the emotions I brought to the table. The “what ifs, the why’s”, the deep, soul turning feelings that I try to gain wisdom from, try to extort the power from behind the answers. The scenery was awesome. By mile 20, I took the opportunity to stop at the aid station to strip a few layers and take a leak. I now only had the gloves and Odwalla jacket. Some volunteer made off with some nice swag for sure. But now I started to roll. Just focus each 10 mile point. I was flush. But with it still cold providing a chill, I find myself ” relieving” at every point. I consumed only 4 gels THE ENTIRE RACE!! I was releasing so much water, I adjusted, knew what zone I had to stay in to maintain warmth. I was fine, but the ride became just that – a bike ride.
The final 25 milers are killer hills. I’m into this 18% incline when a New Zealander yells in his accent “mothafucher” several times in a row as he joins me in the climb. In my native Brooklynese, I smile back and yell, “Whadda UP, son!!”

Great police and volunteer support as we roll into town and neighborhoods at some good speed towards the final miles. I am done. It is time to run. Shift focus. Off the bike I go in a pedestrian 4:13, but I am intact, if not mentally clicking. I take my time in transition as I have to take off everything. I am now only in my USA uniform and Polar visor. Off I go. I get to stop and give a kiss to G which drew a few Awwwww’s from the crowd. The run was a 4 loop course, half uphill, half downhill. I used the first lap to establish a good pace and feel the route out. Wind in the face one way. Tough climbs, even steeper downhill, pure quad ripping. Casualties- walkers- were evident already. I gave a point to G at each lap. I pushed the pace. I got additional cheer from Shaun McGrath, from NY on the sidelines, in town helping out. Chants of “Go USA! Go Carbone!” were inspiring. I knock off a few 6:00 miles, but by the third lap, knew my quads were slammin. I didn’t know it till later, but a blood blister formed on one of my toes- but didn’t break. I eased a bit, took sips of my gel flask, no water or Gatorade at all on the run. Flush. I was mentally running the last lap for all. All this year, for Pops, for G, the day’s suffering and year of racing coming to an end. I rock the last mile under 6:00, and cross the line fist pumping in a time of 6:17, with the run portion at 2:00 flat.

I find G and spend the next hour hugging and kissing her, walking around to regain equilibrium, and gather something to drink. I used two cans of ice cold diet cokes to secure in my tights and ice my legs. I tried to soak up the sun, but staying warm wasn’t in the cards. G watched me like a hawk and questioned me to make sure I was ok. Awesome. Done. But mentally fried like the burnt crusts on a cast iron pan. But smiling.
No one got a finishers medal. G mentioned the Verizon athlete tracking promo was failed. many athletes started their displeasure with ITU and the race in general shortly after. I didn’t care one bit. For me, I tackled the course and conditions as best I could, and I feel I accomplished everything. To me, the emotional struggle and shedding within was all I needed.

We were able to get my gear and change after recuperating somewhat, and since G parked at the Whole Foods as planned, I changed there and we devoured a pint of vanilla and espresso gelato!! Hey, it wasn’t Rita’s, but sure close enough and it went down sooooooo good. As if that wasn’t enough for our day, but more importantly, we then drove to Mass at St. Thomas Moore at 4:30. I’d be lying if we both barely made it, but we prayed thankfully for our day and outcome, and our trip in general. We went back to WF for dinner to take back and heck, with the stuff we ate, we came away with several dinners to recreate at home. Serious props to Whole Foods. Gina and I also picked up a whole wheat flour cake for 2!

Stretched, showered, get cleaned. BioFreeze, Aquaphor on the blister. My race number tattoos are still branded on me. Yo. Into our room issued luxury bathrobes we slipped into and dinner was finally eaten. Washed it down with a bottle of sangria, then cake. Priceless. I expended some 5000 calories at some 5 hours or race time spent in my heart rate zones 3-4-5 based on my CS600 (yes, I ran with it in my hand after the bike). By 10pm, it was lights out for us. And with an extra hour, we’ll take it and set no alarm. We fell asleep exhausted, but in each others arms, both intact and in one piece. Amen.

Thanks to a 2am Tylenol bubble gum chewable aspirin, I was up and feeling ok by 6am. Gina never really was able to get off eastern time, so she was up as well. But we both slept well again and by rotating beds, heck, that’s how we are able to roll. We packed up, had some breakfast and headed to the strip. It was raw cold out still, in the 40′s still and just was bearable for us to walk about an hour and a half checking the sights. It was amazing to see, but certainly not our style, given you can smell smoke in some of the hotels where the gaming was, it was dark, and pretty much the same in each hotel. We got some great pictures, but Gina was cold and disappointed as well, indicating it was a bit seedier than she remembered, but admittedly, also is so much in a small area, too much to cover. We relaxed, G took a nap, we did some free laundry, and will dine one more time in the hotel. We leave tomorrow morning and with the time zones, will be traveling all day. I will post a final journal come Advent with a year end summary of race results. It’s been a great race year again.

Thanks to Odwalla, BioFreeze, Aquaphor, and Polar for their continued support. Props to Charlotte Running Co, EPEC, InsideOut Sports, Rita’s Matthews, and Molly Almquist Massage for everything they do. Big shout out to Eimear and Dana for watching Holmes for us, and of course SERIOUS props to the IronSherpa, my wife, Gina, for all the roles she continues to take on with me. Cor muem dabo.

I placed 149th overall out of some 1000 of the World’s best.
I placed 32 out of 72 in my 35-39 age group.
I had the 7th fastest run split overall.
I had THE fastest run split in my age group.
I was the 58th? American out of the some 350+ on the team.

YO.

So we boarded our flight on Wednesday and were heading to the ITU World Long Distance Triathlon Championships. Big THANK YOU props to Melissa and Bob at IOS for shipping the Black Widow, along with Eimear and Dana for watching Holmes.
We had no issues getting here and the flight was smooth. I have become a fan of American Airlines this year for sure. We got our Rav4 from Hertz at a great deal thanks to being AARP members – no joke, we actually are!!!

With GPS and pre-planned directions we finally got to the hotel at 4:30. Gina had a hard time adjusting to the 3 hour time change and was exhausted. We unpacked, showered, marveled at our host hotel – Loews Lake Las Vegas. We dined at the restaurant early (and 2 berry martinis shared with G) then put the Black Widow together, jumped into our super luxury bathrobes (which I slept in), and easily passed out at 9pm to recharge for a full day Thursday. zzzzzzzzzzz

G was up by 5:30 even with the cozy pillows, dark room thanks to the drapes and 7am sunrise. I didn’t bother budging until and hour later. I went for a run and felt the crisp air. The temperatures hovered close to 50, and the race forecast was not promising – highs only near 60, with morning temps like now. This will call for some serious planning and race strategy changes. I had the bike checked by the USAT mechanic on site and took it for a quick gear check ride. Made some adjustments and got the feel. We still had to get the athlete check in stuff which was 20 minutes away where the finish area and transition 2 would be. I delayed our breakfast plans since there was a Whole Foods next to the finish. We shopped for our breakfast and remaining meals through Saturday, then enjoyed some java and eats right there!! It was cool. But I drive G nuts trying to actually decide and choose what to put in the basket- but yo, with so many good options for only 2 days, yo gotta take time. Ever have a vegan peanut butter cookie???

We got all our stuff, signed 3 waivers, got some more free serious swag, and walked around the outdoor expo. The race finishers long sleeved tech shirt says SURVIVOR on it, but that didn’t stop people from wearing it around anyway BEFORE racing!!! We got some gifts at the USAT gear tent and what did I come across but the USA Parka in XL for $60!!! Talk about something I could use all winter, but also pre race if it’s to be that cold in the morning!!!!! Thanks to the Ironsherpa, she got me it for an anniversary gift. We then headed back to the hotel to go for a nice afternoon walk, then I took the wetsuit and headed for a good 30 minutes of laps. I haven’t worn this thing since June in Lubbock, so it helped to loosen the fibers a bit. The pool was huge in length, a true 50 yards. Talked to a few old guys who have done ITU races like this before and they felt ITU has a bias towards their age group, though he continues to travel and race in them. I snagged a pool towel as customary (huge) and did some stretching and relaxing with G. Yes, I always come home with hotel memorabilia including toilet paper and any lather/body wash stuff. Yo, and maybe a pen.
We then attended the Team USA photo some 300 plus of us, which was fun, before the usual mandatory race meeting in the ballroom. Here we found out that the water temp is 64 degrees!! OMG. But we would be able to wear what we needed to come the bike ride. Over dinner in our room (G actually got some pulled BBQ at Whole Foods too which smelt awesome and yes I tried some), we planned out the gear and necessary race expectations. The goal to complete the 2.4 mile swim, 75 mile bike, and 18.6 mile run is 6:30.

G was out before 10pm again but I wasn’t far behind. Get another good night sleep. My mind was a scatterbrained during the day unexpectedly, but it is because I have all my emotions bottled up ready to be released come race day. Quiet the mind.