Newsletter November 24, 2012

Practice

Click here for the practice and here for my blog and podium spot.

Masters Swimming

We have come up with a six practices per week schedule that will run  10 week sessions at a cost of $125 for member of DSFC and $175 for non-members. Registration information is attached with details. The Masters program is open to people of all abilities.

DSFC Resolution Classic 5K

The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can get race details and sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. A flyer with details is attached. Please share with any other running clubs or groups you are affiliated with. Thanks

Silent Auction

In conjunction with the 5K we will be having a silent auction. We are approaching our sponsors for donations but I would also like to reach out to the Tri-Dawgs as well. If anyone works at or has an affiliation with someone that would be willing to donate something for the auction, please contact me. Our goal is to have 10-12 items. Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. A flyer is attached is you need that.

New Info:  The deadline for ordering a team uniform for the 2013 season is December 20th.

Email Diane with your order today!  After the deadline, you will receive a confirmation message with your total and Carrie's address for mailing the check.

Trisuits are $100, shorts are $50, women's tops are $40 and men's tops are $50. Besides the fact that our uniforms look and feel awesome and identify you as a Tri-Dawg, they are less expensive than buying off the rack! Being a Tri-Dawg requires no annual membership dues; all we ask is that you purchase a uniform & race as a Tri-Dawg. And this is your only opportunity to order for the 2013 season!  Here is the sizing chart. The sizing on these uniforms runs true, so if you already know what size you generally wear in triathlon gear, stick with that! For trisuits, it is suggested that you order based on your shirt size, if shirt & shorts are different sizes.

Thanks!

Rudy Project Gear

Christmas is fast approaching and we all have our eyes on the coolest and latest gear for ourselves or friends and family. Why not check out the great discounts we get from Rudy Project to fill those holiday wishes.

HERE’S HOW TO GET 40% OFF OF RUDY PROJECT GEAR:

-Go to: www.e-rudy.com

-Add items to cart / Checkout

-Enter VIP code: DelawareTriDaw (code maxes out at 14 characters)

*Additional discounts do not apply to closeout items and/or promotions.

FOR 40% OFF OF RX (prescription) ORDERS:

-Go to: www.e-rudy.com/rudyRx/

-Enter VIP code: DelawareTriDaw (code maxes out at 14 characters)

More Philadelphia Marathon and Half Marathon Results

   Half

      Kyle Carrick   1:11

   Full

      Lydia Carrick   2:47

      Kevin Hicks   4:36

Milestones

Congratulations to Representative Val Longhurst on being selected House majority leader for the Delaware General Assembly.

Congratulations to Representative Michael Ramone on being re-elected for his third term in the Delaware General Assembly.

Have a great week.

Coach

Newsletter November 19, 2012

Practice

Click here for the practice.

Masters Swimming

We have come up with a six practices per week schedule that will run  10 week sessions at a cost of $125 for member of DSFC and $175 for non-members. Registration information is attached with details. The Masters program is open to people of all abilities.

DSFC Resolution Classic 5K

The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can get race details and sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. A flyer with details is attached. Please share with any other running clubs or groups you are affiliated with. Thanks

Silent Auction

In conjunction with the 5K we will be having a silent auction. We are approaching our sponsors for donations but I would also like to reach out to the Tri-Dawgs as well. If anyone works at or has an affiliation with someone that would be willing to donate something for the auction, please contact me. Our goal is to have 10-12 items. Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. A flyer is attached is you need that.

The deadline for ordering a team uniform for the 2013 season is December 20th.

Email Diane with your order today!  After the deadline, you will receive a confirmation message with your total and Carrie's address for mailing the check.

Trisuits are $100, shorts are $50, women's tops are $40 and men's tops are $50. Besides the fact that our uniforms look and feel awesome and identify you as a Tri-Dawg, they are less expensive than buying off the rack! Being a Tri-Dawg requires no annual membership dues; all we ask is that you purchase a uniform & race as a Tri-Dawg. And this is your only opportunity to order for the 2013 season!  Here is the sizing chart. The sizing on these uniforms runs true, so if you already know what size you generally wear in triathlon gear, stick with that! For trisuits, it is suggested that you order based on your shirt size, if shirt & shorts are different sizes.

Thanks!

Philadelphia Marathon and Half Marathon Results

   Half

      Craig Deputy   1:41      

      Vince Lafashia   1:48

      Margaret Amidon   1:48

      Justine Sosnowski   1:55

      Michelle Turulski   2:10

      Peggy Oleynick   2:26

   Full

      Mike Welch   2:59   (Boston qualifier)

      Marc Oleynick   3:16

      Griffin Oleynick   3:38

      Howard Keener   3:41

      Dave Anshen   3:55

      Ron Williamson   3:57

      Dave Drysdale   3:57

      Vic Suchodolski   3:59

      Diana Ortiz   3:59  

      Glenn Moore   4:18

      Michael Rogers   5:09

Congratulations to all the runners. I'm sure I missed someone with so many entered. Let me know if I missed you and I will add you next week. 

From Val Sampson

This information is from the B+ Foundation web site. The McDonough family is dedicated to supporting pediatric cancer patients and pediatric cancer research and I think Ali truly deserves this award. Do you mind sharing this? Below is the link where you can vote for Ali to help her win the Betty Jane France Humanitarian Award.  Information about the award is on the  page.     http://www.nascar.com/promos/bettyjanefrance/index.html

Another Missing Wetsuit

Dave Smallwood also had his wetsuit disappear at Cape Henlopen. His suit has his name and phone number on it in several places. Let me know if you come across it.

Athleta Iron Girl

Tricolumbia has opened registration for this popular women's only race on August 18, 2013. Click here for more information and registration.

TriBike Transport

EARLY BIRD SPECIAL!!
Register for round trip transport to any 2013 70.3 or
140.6 race by December 31st for only $250!!
Hawaii, Mexico, and Puerto Rico for only $350!!

SPECIAL BONUS: ALL customers registered by 12/31/12 for ANY 2013 round trip transport will be eligible to win a *2013 Cervelo P3 frameset* or a set of *ZIPP 404 race wheels*

We have used them several times and highly recommend them. I am working on trying to set up a club sponsorship with them.

Pocono 70.3

Click here to read why the future of this race is doubtful.

Flip Turns

Periodically someone will ask me about flip turns. We don't spend what little pool time we have on this but this doesn't mean you can't work on this yourself. First search YouTube for video or watch this video then get in the pool have some fun with it. It's not a skill you need for open water swimming but it's one that can make you look good in the pool.

Weight Gain

Click here for an article on weight gain in the "off season". 

SlowTwitch 

Here is a good website for triathletes. Our club has been added to their database.

Have a great week.

Coach

Newsletter November 11, 2012

Practice

Click here for the practice and here for my blog and podium spots.

Masters Swimming

We have come up with a six practices per week schedule that will run  10 week sessions at a cost of $125 for member of DSFC and $175 for non-members. Registration information is attached with details. The Masters program is open to people of all abilities.

DSFC Resolution Classic 5K

The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can get race details and sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. Please share with any other running clubs or groups you are affiliated with. Thanks

Silent Auction

In conjunction with the 5K we will be having a silent auction. We are approaching our sponsors for donations but I would also like to reach out to the Tri-Dawgs as well. If anyone works at or has an affiliation with someone that would be willing to donate something for the auction, please contact me. Our goal is to have 10-12 items. Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. 

Philly Half and Full

There might be a record number of Dawgs doing either race in two weeks. If you are doing the race or just going up to cheer on others, send me an e-mail and if we have enough interest maybe we can do a little tailgating if the weather cooperates.

Uniform Update

Last week I emailed everyone who has given me an order for a team uniform this fall to see about postponing our Sugoi order.  Our new rep at Sugoi has agreed to accept an order from us at the end of the year at these lower-quantity levels.  While we do have enough orders to get shorts & men's tops, we fell short in women's tops & trisuits. I was concerned that ordering only shorts & men's tops now would mean that in January we wouldn't be able to meet the higher minimums and then we'd really be scr*w*d!  

So, this works out well. I will add any orders you send me between now and the end of December to the spreadsheet and I will let you know when to send Carrie a check. 

As a side note, if there is another item you would like to see us get (tri-dawg tights? bike jersey?) please start a discussion on FB or in the forum and we can see where it goes. For any NEW items, we would need to meet the higher minimum, so it might require some recruitment. : )

Thanks very much!

Diane

Vasa Trainer

I think I mentioned before that I used this piece of equipment for my high school swim team almost daily. Maybe you can put it on your Christmas wish list. I mean you do have a bike trainer, right? Check out the videos that show the benefits of using the Vasa trainer.

Piranha Sports

Click here to check out there early bird prices on 2013 events. Offer expires 11/15/12.

4 Easy Ways to Become a Lifelong Runner

Click here.

Test Your Swim Flexibility

Check out this article with pictures that feature our very own RJ Snyder.

Overcoming Anxiety in Open Water Swimming

Click here for a good article. Notice he talks about breathing which I try to emphasize.

Lost Wetsuit

My name is Rebecca and  I competed in the Cape Henlopen tri.  Unfortunately, someone there ended up with my wetsuit.  I am pretty distraught because it wasn't very long ago that I purchased it.  I know there were some Tri-Dawg members racked near me.  I'm hoping to see if maybe someone accidentally grabbed the wrong wetsuit.  

Let me know if you ended up with Rebecca's wetsuit. Thanks

Have a great week!

Coach

Newsletter November 3, 2012

Practice

Click here for the practice.

Masters Swimming

We have come up with a six practices per week schedule that will run  10 week sessions at a cost of $125 for member of DSFC and $175 for non-members. A flyer is attached with details. The Masters program is open to people of all abilities.

DSFC Resolution Classic 5K

The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. A flyer is attached. Please feel free to share the flyer with any other organizations, running clubs, etc.

Silent Auction

In conjunction with the 5K we will be having a silent auction. We are approaching our sponsors for donations but I would also like to reach out to the Tri-Dawgs as well. If anyone works at or has an affiliation with someone that would be willing to donate something for the auction, please contact me. Our goal is to have 10-12 items. Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. 

Philly Half and Full

There might be a record number of Dawgs doing either race in two weeks. If you are doing the race or just going up to cheer on others, send me an e-mail and if we have enough interest maybe we can do a little tailgating if the weather cooperates.

Race Report

Click here to read Mike Welch's report on IM NY where he qualified for Kona. Great read!

Uniform Update

Last week I emailed everyone who has given me an order for a team uniform this fall to see about postponing our Sugoi order.  Our new rep at Sugoi has agreed to accept an order from us at the end of the year at these lower-quantity levels.  While we do have enough orders to get shorts & men's tops, we fell short in women's tops & trisuits. I was concerned that ordering only shorts & men's tops now would mean that in January we wouldn't be able to meet the higher minimums and then we'd really be scr*w*d!  

So, this works out well. I will add any orders you send me between now and the end of December to the spreadsheet and I will let you know when to send Carrie a check. 

As a side note, if there is another item you would like to see us get (tri-dawg tights? bike jersey?) please start a discussion on FB or in the forum and we can see where it goes. For any NEW items, we would need to meet the higher minimum, so it might require some recruitment. : )

Thanks very much!

Diane

Milestones

Congratulations to Katie and Brendon Bielat on the birth of Claire Madeline who arrived the same day as Sandy!

Core Strength Training

Click here for information on a book that has 100 core exercises and 60 programs. Good for off season training.

Peak Fitness for Women

Click here for a book written by Paula Newby-Fraser the greatest female Ironman in history.

Like Us on Facebook

Click here.

Half Marathon Training

Now is the time to start sketching out your racing calendar for 2013. Think about adding a half marathon. There are more and more of these races available including Caesar Rodney in March. Click here for tips on training for one.

Pre-Race Food Strategy

Many of us will be doing the Philly marathon or half marathon. Here is a good article on the best race morning meal.

Ironman Hawaii on TV

It was to air last Saturday but got zipped by the hurricane coverage. They did air it this past Wednesday and I heard a rumor that it was to air again on NBCSports channel (848) Tuesday 8-10 PM.

Have a great week.

Coach