Congratulations to this month's AoTM, John MacDonald. John has been with T3 Coaching since 2011, making him the longest standing athlete working T3 Coaching. It is his commitment to himself, the coaches, and his teammates that makes John a very special recipient of this month. John has ALWAYS been supportive of all the T3ers while tackling a variety of individual challenges throughout the years. Whether he was focusing on Ironman, an Olympic Distance, or a marathon, his dedication towards being the best version of himself is present. We are grateful to have the opportunity to grow and work along individuals such as John. Congratulations John!!!

A:  John MacDonald, Worcester, MA

A:  30

A:  Elementary Physical Education Teacher

A:  This will be my 11th year

A:  9 amazing years with Coach Kevin that I wouldn't trade for anything

A:  That's a tough one as with many things in my life I have trouble picking my number one choice above all else. But I would say my choice is despite it no longer being around is Timberman 70.3. I did it in 2013 and had a breakthrough race, especially on the run resulting in 3rd OA in my age group and qualified for 70.3 worlds. It was the plan going into the race to qualify and I am very proud that Kevin and I were able to accomplish that. IMLP 2016 holds a special place in my heart too as it was my first every IM and the year before I was supposed to do the race but crashed out three weeks before. So what did I do once I was cleared to train? I got right back at it and went through the ringer again and got that IM finish!

A:  My Felt IA 16 when it's all decked out for a big race. Normally, I'd say my bike is pretty cool looking but when I have my mavic cosmic 80 tubulars and race coated chain on my bike it's literal eye candy!

A:  Non-Triathlon:
Qualifying for the 2008 NY state high school championship swim meet in the 200 IM with a time of 2:04
Placing in the top 8 in the 4IM for the NEWMAC swim conference championship in 2009 and 2010 when I swam at Springfield College.
Swimming a 4:22 in the 4IM
Winning my college swim team's biathlon my senior year (fall semester 2011), this was something I had wanted to do since I was a freshman and I felt the progress I made through the seasons leading up definitely helped me with this. The race was a 2-mile swim, ~4 mile run, 1-mile swim. I remember I was swimming so hard on the first leg to jockey for a good position I threw up in the pool but kept going and won the whole damn thing. Anyone who swam with me particularly that year knows that story and it is definitely a Springfield College Swimming and Diving all-time classic story.
Running a half marathon PR of 1:25 at the Hartford Half marathon (2014)
Running a marathon PR of 3:15 at the Baystate marathon (2019)
Mile time 5:08
Weight lifting maxs: deadlift 365, squat 285, overhead press 135. While we’re at it pushup max 43 and pullup 11.

Triathlon:
3rd in my age group at timberman (2013) to qualify for 70.3 WC
Raced in 70.3 WC (2014)
PR of 4:30 in 2016 at the Patriot Half Ironman with a run leg of 1:29:xx
Olympic Distance PR of 2:04 at FTT which got me the age group record at the time until pesky Tim Russell bested me ;)

A:  Have fun, train and race to my best, earn another spot at 70.3 WCs at 70.3 Maine!

A:  I have many but the big ones that come to mind and not all are triathlon related: qualify for Kona, going sub 9 in an IM, run under 1:20 in a half marathon and under 2:40 in a marathon, complete a 100 mile foot "race".

A:  This is a tough one and if there is anyone who would get a laugh over this it would be my mom. However, if I had to narrow it down to three I would say eggs, avocados, and ezekiel bread. Boom there you go a great breakfast right there (don't forget the coffee).

A:  A big mix but my go to workout place list which is also my morning commute music is lots of rap, hip hop, and electro it gets me excited and motivated. Some of my favorite artists on there being Mike Stud, Jay-Z, *NSYNC, Wiz Khalifa, Nicki Minaj, Flo Rida, Blink-182, Drake, ODESZA, and DMX

A:  Get a coach who will make a training program for you so you don't burn out or get injured. Also, don't get discouraged when a workout doesn't go as planned or you're not hitting a certain speed or pace. With this sport, you're in it for the long haul! I remember the first time I ever rode with the Adirondack Triathlon Club Paul Fronhofer dropped me so so so hard I thought I would never be a good triathlete. To this day I am very proud of the accomplishments I have achieved in this sport. I know there is still lots of great results I will achieve in the future but I still can't hold Paul's wheel and I'm not losing any sleep over it.

A:  Listen to your coach and take rest when you are given it. Also, have fun when you race. Some of my best performances came when I was taking it all in and enjoying myself.

A:  10x400s with 200 jogging recovery at a challenging pace. I've averaged 1:22 before and someday I want to do them all under 1:20. Also not my favorite workout so to speak but one I am damn proud of is at the 2018 T3 training camp I did two full placid bike loops but around mile 98 rode my bike to the top of Whiteface Mountain. This ride ended up being over 127 miles and well over 10,000 of vertical gain. It was without a doubt the hardest ride I've ever done. I remember getting to the gate going up the ride and being out of all fluids to drink. I was wicked thirsty, had dried salt in my eye, dried up dirt and gel on my face, and was questioning if I could make it as my body was killing me already. As I kept climbing up those small water run offs from the mountain started to look pretty tempting. In the end, I made it to the top (tears were shed) and was extremely proud of myself.

A:  Yes. Kevin Crossman to me is so much more than my triathlon coach he is like a second father to me. He has given me advice that I have taken and used in my everyday life to make myself and those around me better. He is the kind of father, brother-in-law, coach, teacher, husband, and man I aspire to someday be like. I cannot think of a person who is more positive and helpful to those around him. I guess what I'm really trying to say is Kevin Crossman for president ;)