Sunday, March 31, 2013

Newsletter March 31, 2013

Click here for the practice.

Congratulations to the following for making USAT All-American for 2012:
Mike Welch   AA   30-34
Margaret Amidon   HM   40-44

Diane tells me the uniforms have arrived. As soon as she sorts them out she will get word to you as to how to pick them up. It's going to be great seeing so many Dawgs wearing the team kits!

New Jersey Devilman
Our first team race is only 5 weeks away. We already have 30 signed up for the race! There is a sprint and a half-lite race so something for everyone. We definitely will be tailgating and more information on that will come soon. Click here to get signed up for a great time with the Dawgs.

Race Results
More Caesar Rodney Half Marathon results:
Kristy Burnett   1:36
Kevin Hicks   1:53
Nick Anderson   1:57
Dave Myers   2:02

San Juan 70.3 Race Report
Check the attachment to read Vic and Diana's race report. I always encourage people to do these reports because they can be very helpful to others.

Jocelyn Wong's 100K Race Report
Click here.

Interval Training
Our track workouts start on Monday so here is an article on high intensity interval training.

Changing Eating Habits
Here are some small changes that can be made to eat healthier.

Back Pain
We've all experienced it. Here is a good video on diagnosing and treating three main causes of back pain.

Du Dover Sprint Duathlon
This is a very short duathlon but may be good for novices or those who just want to see where they are with their training. It's part of the club series and last year Bricks got a huge lead on us with this race. It would be nice to get a decent turnout so we can stay close.

Delaware City Duathlon
Click here for information and registration. Might be a nice tune up for Devilman.

Ironman and Ironman 70.3 Races
The TriClub Award – added to the Age Group awards ceremony at our NA races:
 Awarded to the top point getting club in each one of the Five Race Divisions.
  1. These points are cumulative.
    1. The teams with the greatest number of athletes racing have a better chance of winning their division.
    2. Every athlete who races contributes to the total if they cross the finish line.
    c.    The points are based on Age Group Ranking points – as soon as your athlete crosses the finish line their AGR points will be automatically calculated and added to your point total.

How do we know who is racing?
1.       Athletes are asked to fill out club member survey
2.       Athletes can check in at Athlete race registration to make sure they are shown as racing for your club

Summer Lifeguards Needed
Got a friend or relative looking for a summer job? Aquatic Management Systems is hiring lifeguards for the summer. Apply online at If certification or recertification is needed you can sign up online for a Red Cross certified course.

Group Workouts
Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start on May 1 on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. We will be starting at Jennersville YMCA and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the Y. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week!

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