OWS Location

The open water swims on Wednesdays will be at Lums Pond State Park. Go to Area 1 where the Lums Pond Tri is held. Click here for a map.

Newsletter April 29, 2012

PracticeClick here for Saturday's practice and here for my blog and the podium spot. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

 

Newsletter Archives

Every once in awhile I get a request for information that was in a past newsleter. Starting with last week's newsletter they will be archived on the Dawg News page of our website.

 

Milestones

Cindy Johnson completed her first century ride (actually 103) Thursday accompanied by Marianne and Margaret.

 

NJ Devilman Half Lite and Sprint

There is still time to sign up for this race. Don't forget it is one of the five that we are focusing on to win the team championship. We have 38 entered so far compared to 23 for Team Brick. Click here to sign up. Come on out and meet new teammates. No doubt there will be some serious tailgating. You can sign up here to bring something to the tailgate.

 

Evidence for Shorter Strides

Click here for a short article on short stride length.

 

Xterra Jersey Devil Tri

Josh Loren   2nd overall

Blair Saunders  4th overall

Vince Lafashia  4th AG

 

Rutgers Half Marathon Results

Neil Huber: 2:17:44
Patti Huber: 1:55:48

 

Triple Crown of Open Water Swimming

If you think you're up for it click here.

 

Another Helmet/ID Testament from Curt Slater

I was out on an easy ride on Monday, 4/16, after work and was involved in a bike accident myself. I don't remember anything about the accident, but I ended up in a ditch with a concussion. Fortunately, I was wearing my helmet and my RoadID. When a lady found me in the ditch, she was able to use the information from my RoadID to contact my wife who then met us at the Hockessin Medical Aid Unit. I was later taken to Christiana Hospital for follow-up care. I did not lose consciousness, but the concussion effects linger and I'm told that they'll be with me for quite a while. I'm not trying to scare anyone into not riding, but along with you, I can't stress enough the importance of wearing a helmet and a RoadID. I've been told by my doctors and others that wearing a helmet probably saved my life or, at the very least, prevented much more serious injuries.

 

Girl Talk-Embarrassing Running Issues

Guys, just move on to the next topic and be thankful. Girls, click here.

 

Spinning Bikes

If anyone is interested in purchasing a spinning bike in the future, the team is being offered a 30% discount on LiveSTRONG E and S commercial grade bikes. Let me know if you are interested and I will put you in touch with a rep.

 

Open Water Swims

Click here to see the details and guidelines on our website for our OWS at Lums Pond.

Open Water Swim

It is time for our open water swims again. The swims start Wednesday the 2nd of May between 6 pm and 7 pm and run every Wednesday at the same time through the last Wednesday in August. We have some simple rules stated below that we must follow, but all in all it is a simple thing and really easy. Hope to see some or all of you out there.

Rules for Open Water Swim (OWS)

(This is to ensure we keep our permit as well as ensure safety in the water)

Must Be a Member of the Tri-Dawgs or a Guest of a Tri-Dawg.
WEDNESDAY OPEN WATER SWIMS ARE OPEN TO ALL ROSTERED TRI-DAWGS PROVIDED THE MEMBER REGISTERS AS A "DELAWARE SWIM AND FITNESS TRI DAWG" FOR ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2012.

 

The OWS is NOT open to members of other teams.  While we are a supportive group, this is a Tri-Dawg only sponsored event
 
TRI-DAWGS ARE ABLE TO BRING GUESTS AS LONG AS THE GUEST AGREES TO REGISTER AS A "DELAWARE SWIM AND FITNESS TRI-DAWG" DURING ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2012.   Please introduce your guest to Vince Lafashia, Eric Wolf or Margaret Amidon so we are aware that there is someone new in attendance.  If you bring a guest, you are responsible for your guest and should swim with them.

Must Sign-In & MORE importantly, you Must Sign-Out
You cannot enter the water until you have signed in. Please do not leave for your car until you sign out.

Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered brightThis is so the kayakers can see you.

Please do not enter the water before 6:00pm and you Must be out of the water by 7:00pm
No swimming without kayakers in the water.  If you are half way thru a lap and you see the kayakers pulling the buoys, you turn around with them. NO exception. 
 
Please keep the buoys to your left (so counter clockwise circle swimming)
This is to help collisions in the water from happening.  You do not need to swim to the furthest buoy to turn around, however you must stay between the first and last buoy,  you can turn around whenever you like, just do it with caution and keep the buoys to your left.   

Please Swim with Caution
The people in the kayaks are NOT lifeguards. They will assist if you need it but you should be able to swim.   If you see a fellow team-mate struggling, you STOP and ASSIST and yell to a kayaker.

And finally… HAVE FUN Sincerely, Your Tri-Dawg Family!

Newsletter April 22, 2012

Practice
Click here for Saturday's practice and here for my blog and the podium spot. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

 

Newsletter Archives

Every once in awhile I get a request for information that was in a past newsleter. Starting with last week's newsletter they will be archived on the Dawg News page of our website.

 

Milestones

Congratulations to Paul Randolph who finished the Boston Marathon in 3:19:23 on very hot day!

 

NJ Devilman Half Lite and Sprint

There is still time to sign up for this race. Don't forget it is one of the five that we are focusing on to win the team championship. We have 35 entered so far compared to 22 for Team Brick. Click here to sign up. Come on out and meet new teammates. No doubt there will be some serious tailgating. You can sign up here to bring something to the tailgate. Also we seriously need the points. See below.

 

Club Results

Looks like we got a fast one pulled on us with the Du Dover being dominated by Team Brick in their own backyard in what looks like was a made for them race considering they had 45 out of the 121 entrants. They scored 139 points on this race to our 5 so we are starting out in a big hole.

 

Pocono IM 70.3

Click here for details.

 

USAT Article

Click here for a short but good read.

 

5 Best Carbs for Runners

Click here.

Endurance Corner

Click here for a pretty decent training website.

 

Delaware City Duathlon

It was an excellent showing today for some of the Dawgs that raced in the Delaware City Duathlon (5K run / 16 Mile Bike / 5 K Run). 

Tri - Dawg	5K Run	16 Mile Bike	5K Run	Overall Time	Age Group
Doug Bishop Josh Loren	17:40 16:44.7	41:08 42:06.0	17:50 18:06	1:17:08 1:18:13	3rd Overall 2nd  30-34
Blair Saunders	19:45.0	38:48.0	22:39	1:22:35	1st    45-49
David Anshen	20:54.4	41:45.0	21:01	1:24:56	2nd  40-44
Jocelyn Saunders	20:11.5	45:11.0	21:54	1:28:19	1st    45-49
Duncan Outslay	22:06.0	47:40.0	23:31	1:34:25	4th   40-44
Eva Van Stratum	26:08.4	49:20.0	27:13.0	1:44:27	1st    50-54

Du-Dover                                                                                                                                                                                                                                                                              Nice work by Sandy (56:48 2nd 35-39) and Mike Womer (59:26) at this super sprint race. It wa a 1.5 mile run, 8.5 mile bike and 1.5 mile run.

Newsletter April 15, 2012

Practice
Click here for Saturday's practice and here for my blog and the podium spot.

Delaware City Duathlon

There is a new race in April in Delaware City.  It is a 5k run - 16 mile bike  - 5k run. It could be a great kick-start to anyone's multi-sport season. Here is the link for additional information.

Sara Santana

Some of you heard that Sara had a bike accident last weekend. She is recovering well from a head injury. This gives me a chance to get on my soap box about two things that fortunately Sara was wearing. The first is she had her helmet on that saved her from a much more serious or even fatal injury.  Secondly, she was wearing her Road ID bracelet. Sara was still unconscious when EMS arrived but with her ID on they were able to reach her husband. If you don't have an ID bracelet do yourself and your family a favor and click here to order yourself one. It will cost you less than $20 and five minutes of your time.

Instructional Videos

GOSWIM.TV and Swimming World have teamed up to deliver the finest educational videos, drills, and technique content to the entire swimming community 24 hours a day, 7 days a week, 365 days a year through an economical subscription program. Now coaches, swimmers and parents can learn world-class technique from world-class swimmers and world-class teachers immediately without having to purchase or play traditional DVDs. Click here for details.

Sam Sacksen

Did you know that we have an Olympic athlete as part of the Tri-Dawgs? Sam competed in the Beijing Olympics as a pentathlete (riding, fencing, running, swimming and shooting) in 2008 and is currently ranked #1 in the US going into the 2012 Olympics. He has a few more qualifying competitions in Europe left to wrap up his spot for London. Click here to read more about Sam and here to see photos of him competing.

10 Things You Should Know About Masters Swimming

Click here.

TriColumbia Endurance Camp

Click here to find out information on a weekend camp for experienced triathletes who are looking to step up to a 70.3 or 140.6.

Milestones

Congratulations to Marc Oleynick for making USAT All American Honorable Mention for 2011.

Bikeline Newark

Don't forget they are one of our sponsors. Their service is top of the line and they really make a special effort if they know you are a Tri-Dawg. They also offer us great discounts on new bikes. This is the Bikeline on Main Street in Newark and discounts do not apply to other Bikelines.

Lake George 70.3

Click here for information about this race September 2.

Have a great week!

Coach

Open Water Swims

Stay tuned for information on the start of OWS practices at Lums Pond starting in May on Wednesday evenings.