Thursday, April 26, 2018


It's a gorgeous Sunday afternoon, My wife is tending the garden with her normal loving care she gives to anything she loves. Our beautiful boy is going through my golf clubs in the grass, learning about weight, length, grip textures, and impact with a golf ball; and I, well I am going through the 50 plus scorecards that I kept from as young as 13 years old to this last year at 29. These scorecards are from anytime I played golf but I must say, I realized something that was just too fascinating not to share.

As I looked and analyzed these scorecards one by one, amazing memories started to come back to me. On each score card, it tells you the Golf Course name and location, but even better is my own handwriting of the names that also played golf with me on that day.

I saw the name Kyle often. Well, a penciled in name brought back memories that I knew I would never get to replicate but also I knew I am thankful for those memories. While Kyle is no longer here on this planet physically, I was able to go back and think of the many times he and I played in the summer. He had a horrible slice but the best smile while I could hit it straight and not come close to his happiness. Memories that I cherish.

Brett, another name I saw. This would be my cousin who moved to Alaska but I realized how much we spent time together. We played with my dad and my uncle one day, my uncle who is no longer with us. I remember Uncle Zaine being happy that day. Memories that I get to keep forever.

Vince, Andy, Stevie, and Dixon - My high school friends who grew up with more money than I can even imagine but never once were boastful about it. They took me in, the kid from the other side of town, and welcomed me to their crew. We played a lot of golf together and basketball which then led me to remember the time we played one day and then finished it off at a football game I believe at the Orange bowl or at a Marlins game. On our way home, Vince found out his Dad who was his best friend died suddenly due to a heart attack. We were with him when he received the news and could do nothing for him. A pill that was tough to swallow and to see him the next couple months just made you feel so bad for him. A memory I lost until I saw this scorecard.

Justin and Larry, longtime friends who were one of my go-to guys to hang out with along with Armando and Joe. A memory that told me that we were there for one another.

Foursomes with my Mom, Dad, and brother. I honestly forgot about them due to the break up with my parents but when I looked at these scorecards memories came flowing in. At the time, it was great family bonding with always a little arguing due to the competitive nature with my brother and I. We would play on Easter, Mothers Day, and Fathers day almost religiously. Memories that molded me into who I am.

Then I had some with just my mom after the breakup. The memories that came with those scorecards were heartache for a lady that lost her loved one, and I was left to pick up the pieces of a fallen lady. We made the most of it, on the golf course. Memories are not always rainbows and butterflies.

There are plenty of scorecards with my dad. I remember just wanting to beat him, ALWAYS. I thought he was so good that If i could beat him then i would be good, that he would be proud of me. He would be patient with me if I lost my cool because i was playing bad. I also remember, he would say yes anytime Iwanted to play. Memories that get taken for granted.

I randomly have one just of my mom and dad playing together. My dads best score on all the score cards was that one. No comment on that one.

The funny thing is, the scores didn't bring back memories but the names did. I realized that is how life goes. Keeping score is momentarily while whats behind your name lasts forever.

I know one day, Gabriel will not want to hold my hand or not give me a kiss ( I might ask him 1,000 times a day for) or want to play with me but rather play with his friends. I know that. But by knowing this I take every single second with him for what it is worth. It is worth everything.

So here I am turning 30. Not a big number, not a 50 or 70 or 100 number but a number that when i think of those memories I am very thankful for.  I am thankful for the 10 plus years of endurance training with great friends. I am thankful for my job.

I am most thankful for my wife. God gave me her in a grocery store close to 5 years ago. He said to both her and I, today is the day the Lord has made, now you both go and rejoice and be glad. Live your life together and make that rock for your children. Nothing else matters except your love towards me and your love for one another. Any one who understands that will know and they will be great friends with you.

There will be great challenges that lie ahead for Jen and I and our family. Life is all about challenges. That is where God comes in. He will pick us up whenever we call.

Those scorecards were kept for a reason that I never knew until now. The Memories.

Back to watching the handsome boy going back and forth from mommy in the garden feeding him kale and lettuce, to daddy cleaning his clubs after a run and about to mow. Everyday is a memory for the future. As I did not throw away those scorecards, I will not throw away today so my future wont be memory-less. 

My Brother calling it quits at hole 16. Haha, nothing changes with him and Im glad. Because he is perfect the way he is.

Me, Vince, and Andy - We would talk mostly about College basketball 

Kyle must have got tired the back 9

Mom and I played alot as therapy

My Dad's best score.

Brett with the perfect 100!

My Dad beat me, alot!
Me, Justin, Mike, Larry - good times

Dad and I
One of the nicest courses in the mountains with Mom and Mike A.

Jen bought him this outfit, my wife is pretty BA

Too blessed to stress

Thursday, July 20, 2017


Phase 1 of the 3 phase plan is complete! Basically, Weeks 1-4 of training is a build in either distance or volume for the week totals. Weeks 5-8 are consistent high volume/distance months. Weeks 9-12 are slowly tapering down to Race day.

I am so pumped with how this phase went. Having 3 kids has helped me really dial in to training and just getting it done day in and day out. I make sure to get my workouts done with out getting in the way of play time and time with my wife. Basically, really early/really late/or lunch break.

Key Workouts (This week was HOT!)

35min Workout on the Trainer and a 20min run immediately after. The goal was basically race pace for the entire workout. The bike was a 3x(5min @ 215w / 5min @ 205w) with a 5min warmup. Then right after I avg. 6.40pace for the 3mile run. I would like under 7min pace for the Half Ironman.

Long Run - 11.04mi - 7.22min/mi pace

A great loop from my house done at 8pm. I ran the last 3 miles faster than race pace and the first 8 very easy. It was a success and I am feeling more run fit by the week.

Week 4 - 9:08 hrs
Bike - 4 rides, 112.90miles, 5:23 hrs
Run - 5 runs, 23.90miles, 2:55 hrs
Swim - 2 swims, 3,390yds, 50min

Week 3 - 9:15 hrs
Bike - 4 rides, 109.89miles, 5:16 hrs
Run - 4 runs, 23.90miles, 2:58 hrs
Swim - 2 swims, 4,228yds, 1:00 hr

Week 2 - 8:31 hrs
Bike - 4 rides, 103.05miles, 4:45 hours
Run - 5 runs, 23.13miles, 2:50 hours
Swim - 2 swims, 3,890yds, 56min

Week 1 - 8:05 hrs
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training Partners: Glenn and Jake 

Sunday, July 9, 2017


Week 3 in the books!!!  I changed it up this week. I ran my long run at Noon on Monday to ready myself for the very Hot run in the race. I also biked on Sunday for the first time in forever instead of Saturday. This does not seem like much but when you are a routine person who doesnt like change that much, it means something :)

Feeling fit thats for sure but also getting a little tired. Gabriel has decided its time to walk on his 2 precious little feet EVERYWHERE! I dont see how my wife does it all day. He walks over 50 laps a day in our house while Jen is there every step of his way.  When I say tired, its a good tired. I should be pushing myself right to the fine line of too much. If you go over, and obsess about it, then you can pay the price via Injury/Bonk/drained.

Key Workouts:

Long Run - 11miles - 7:24pace

This was a HOT one. Done during my lunch at work. Part of training for your "A" race, its important to duplicate as many race scenarios as you can. For instance, if its windy outside you should still ride because it might be windy on race day. Same with Rain. Same with Heat. Prepare for the worst. I was very happy with this run. I ran 5.5miles out and then back. I had no water, and also got faster the last 5miles. Objectives complete!

Long Bike - 55.72miles - 21.2mph
Glenn and I decided to ride on Sunday because we had a big group and that group is a fast one! These guys are just amazing cyclist so we hopped on their train and let it loose. Billy joined as well. Then Billy and Glenn ran with me for 10min. A great workout on a Sunday morning. To cap it off, my amazing, AMAZING, wife had breakfast ready for us and we all ate and watched the Tour de France. 

Boys watching le Tour

Neighborhood Lap Pool - Always empty at night time :)

Week 3 - 9:15 hrs
Bike - 4 rides, 109.89miles, 5:16 hrs
Run - 5 runs, 23.90miles, 2:58 hrs
Swim - 2 swims, 4,228yds, 1:00 hr

Week 2 - 8:31 hrs
Bike - 4 rides, 103.05miles, 4:45 hours
Run - 5 runs, 23.13miles, 2:50 hours
Swim - 2 swims, 3,890yds, 56min

Week 1 - 8:05 hrs
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training Partners: Glenn, Billy, Pat, Dan, Fred, Spencer, Dan L., John

Friday, July 7, 2017


 This week went really well. Starting to get in that "Rise and Grind"  rhythm. I am also starting to watch little by little what I eat, making sure I am properly eating the right foods within 30min after a workout.

My 3 workouts this week I want to single out are the following:

Long Run - 75min - 10.12miles - 7.25 pace

     Last weeks long run was in VA Beach so that almost doesnt count since it is so flat. This weeks was from my house and that means HILLS!! I did it bright and early at 5.30am on Monday and slowly got faster. I pushed the last 3miles to under Half IM pace. I was very pleased that my body was able to listen to my mind. Its always frustrating when you say "I am going to run a certain pace for the last 5k" and then you are not even close. So I was very happy to bring the last couple miles to 6.50. 

30min Non-Stop Swim with Pads and Buoy - 2,250yds - 1.20min pace

     I wanted to just swim for 30min straight witht he first 25min being easy, and the last 5min being pushed to a pretty hard effort. Time wise, I had no real goal. I ended up avg. 1.21pace for the first 25min and the last 5min was 1.15pace. I was very pleased with this. Not swimming in 2 weeks, I had no real expectation. But going forward, I definitely will! 

Long Ride - 2:27 hrs - 50.37miles - 20.5mph avg

     This was definitely the funnest workout of the week. We had a group of 9 starting at 6.10am on Saturday. If you take away my warmup, this ride was a 22.5mph ride. We were booking, thanks to Pat. Nothing else to say really, other than there was not a lot of talking since we were all pushing it pretty well. These workouts will help me get ready for the big race, thats for sure!

Week 2 - 8:31 hrs
Bike - 4 rides, 103.05miles, 4:45 hours
Run - 5 runs, 23.13miles, 2:50 hours
Swim - 2 swims, 3,890yds, 56min

Week 1 - 8:05 hrs
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training partners : Glenn, Pat Armeen, Brink, Shue, Brian, Fred, Will

Family Reunion in the mountains

Gabriel found his love - Sticks and dirt!

20min tempo in the heat at noon

Long run splits

Wednesday, July 5, 2017


12 weeks to the big race-Half Ironman White Lake! 1.2mi Swim, 56mile Bike, 13.1mile Run  and when the run begins it will be over 90 degrees and that doesn't include the heat from the Highway we run on without any trees. Basically, there is a lot to prep for if I want to compete at a high level.

Also, I am not doing Facebook, Instagram, and Twitter for these next 12 weeks. I am zoning IN on my training and my wife will post these blogs to Facebook. Also, It will help me read more and look at my phone less :)

This week just so happened to be our Family Beach vacation to VA Beach.

Key Workouts for the Week:

Long Run - 10.17mi - through the Fort Story trail in VA Beach. It was a humid one but I kind of need all my runs to be pretty hot if I want the race to feel normal.  My goal for this run was to just run on feel and I wanted it to feel easy and I also wanted the 2nd half to be quicker. All goals accomplished.

Long Bike - 43miles - Normally I ride with my buddy (and Gabriel's godfather) Glenn, who also will be racing White Lake, but he was too busy riding a 85mile race in the mountains (overachiever) so I did this one solo at 6.30am on Saturday. It was a beautiful muggy morning in the farmlands with no traffic. My first 90min I just wanted it to feel pretty easy, then I started my 5x4min Hard/2min easy workout. My 4min Hard were suppose to be an effort harder than Half Ironman pace which they were so I was happy.

All and all a great start to training for this race. I had a blast with my family. They are my life and make me smile more than I can ever imagine was possible.  God is Great!

Week 1
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training Partner - Ryan Foster

Arrived Monday night - Went straight to the beach!

Why VA Beach Bay is the best - No one in the summer!

Love these 2 - sooo much!

Gabriels first roller coaster!

We happy!

First Shore Golf Tournament - Winner - Me! :)

Paw chilling with the kids

Friday, March 31, 2017


     This month was just a reminder how important it is to surround your self and family with friends who share the same values. Values are far more important than interests. A married guy that likes to run but wants to talk about other women that's not his wife is someone I don't want to run with. I have 7 friends that we have been together for about 5 years now that just are always there for each other. A couple of bible verses shared through this group was the following:

Philippians 3:12-14 and Matthew 6:25-34.  Basically, forget what is behind / strain toward what is ahead and Ye of little faith.

When I train, thinking of this stuff just makes me on a high. God loves me. For that, I must smile.

Last 4 weeks have been great. One week we were hit with  the sick bug, all 5 of us,  but thanks to my amazing wife, she helped us all get better. I try, but can't compare to her.  Swimming saw great gains, running felt easy, and biking is just fun! I definitely felt improvements throughout the month and I am so ready to race! 5 races in 7 straight weekends. Nothing better than toeing the line knowing those 4am wake up calls is for that very moment.

Key Workouts:

Run - 2x2mile Run with a 3.30min easy jog (total run is 6.75miles)
I went in this one just wanting to beat last months time of this same very workout and also wanting my breathing controlled. Pleased to say both were accomplished.  The first 2mile split was 12.07min (6.06,6.01) and the second 2mile split was 11.56min(6.01,5.55). Very happy since its only march.

Swim - 2,000yds Tempo
I did not have a goal, maybe avg. 1.24 since i am not in great swimming shape yet but to my surprise, I came in at 26.23min (500 splits - 6.40,6.41,6.33,6.29) which avg. 1.19. I just thought "This is Fantastic! I am swimming once a week and I just did this?" - I was pumped

One more note, only In NC can it snow in the morning (a lot) and heat up so much that your in shorts in the afternoon. Crazy stuff I tell ya. March weather has been a yo-yo affect. Up and down temps. Its fascinating, I must say.

Any-who, on to the next 4 weeks! Lets Race!

4 Week Total:

Run - 81miles , 10 hrs
Bike - 305miles, 14hrs, 57min
Swim - 4miles, 1 hr, 45min
Strength - 2 hrs 40min

Running or Swimming at Lunch

Getting our Hat game on

In the morning - we play in the snow

In the afternoon - we play in the sun 


My brother said our snow man looked like Mr. Winky from South park :(

CL meeting me for a lunch run workout

Fun bar-b-que with the legend runner (the girls beat him in this race)

Beautiful Day to Ride with Brian and Billy

My wife and I love hanging close to the house on weekends

Boys will be Boys

Bonk Breaker

Tifosi Optics

Wednesday, March 1, 2017


   February was just fantastic. The weather here slowly is getting breathtaking. NC weather is cold maybe 1 month. Then, mornings are cold and afternoons feel great. We definitely embrace great weather days. Whether its picnics at parks, or picnics in our yard, or long dog walks, soccer/football/basketball in the culdesac, we try and be outside. The birds sing every morning, the Hawks meet in the sky, the leaves dance to the cool breeze, and the beautiful flowers prematurely come out to say Hi. God is Good!

Training went great. Another month of blessings. No injuries and no sickness. Plus, I'm in the middle of reading Nicholas Sparks Two by Two. It is pretty darn good, I must say.

The goal this month was to just build off of January. Not a massive build, but only about 1 to 1.5 hrs more a week total. I also started swimming this month again.

Key Workouts-

5k TimeTrial - This is the 2nd annual Time trial race within our Training group. It's awesome! You don't rest for it during the week and you do not get a medal or anything afterwards, but you simply go all out. 4 guys are training for a half marathon that's in 4 weeks so they are coming off 50 mile running weeks. They did a 10k TT and they are very fast. Dan and Mike came in at 5.25pace, Brink 5.57 and Baum at 6.04 pace for their 10ks. Just booking.
   Then Chris, Glenn, and I did the 5k (out) and then recovered coming back. We have all been running under 20 miles a week so a 10k is just not logical. The fun part is we all were able to push one another.  I couldn't be more happy My pacing was on point! I knew I had destroyed my legs during the week so I gave myself a realistic goal. I said before I wanted a 5.50 pace. Well, my 3 miles were, 5.52, 5.51,5.49. As I am getting older, I am getting smarter with my pacing. In my early 20s I would have run a 5.25, 5.50, 6.20 - 3 miles. Its sooo much easier to run hard when you pace properly.

20min Power Test - Equivalent to a 5k to see where your pace is, this is a test on the bike to see what power you can train at for 1 hr, 2 hrs and for other different distances. I avg 248w which is exactly 4.0w/kg for me. I am thrilled with this because I know I am inching closer to compete with the best multi sport athletes. Cycling has always been my weakness. However, its time to make my weakness my strength! This test is done indoors so you don't stop at traffic lights or stop pedaling on downhills. 20min, NONSTOP - ALLOUT. Its fun :)

Lastly, our Pastor talked about 4 letters to know. SOAP - Scripture, Observation,  Application, and Prayer. For the next month, under our roof - we will work on those words. For our house is nothing without a Foundation built around God.

March will be one more BUILD month, then RACING begins!!!

4 Week Total:

Run - 73miles , 9 hrs 12min
Bike - 263miles, 13hrs, 34min
Swim - 4.2miles, 1 hr, 56min
Strength - 2 hrs 34min

NC Sunset

Where the pain starts at 5am

Super Bowl Sunday with Pa 
Full Moon

Picnic with Friends

The 5k TT mentioned above (mile splits)


Valentines Day Lunch Picnic

Valentines Day!

Let the Swimming begin!

I love Mommy!

Flower from our yard, with Gabriel hugging Mommy in the back

Throwback! Back home with my brother and Kyle. One day, we will see you in heaven buddy.

Love morning fires
Long Course Swimming 
I Shore do Love Soccer!

Daddy, can you build Gabriel a swing set? Of course! :)

Bonk Breaker

Tifosi Optics

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