Newsletter June 30, 2013

Practice

Click here for the practice.

No Open Water Swim Wednesday July 3

Results

Bricks MultiSport Festival Sprint Tri

   Mike Welch   56:43   2nd Overall

   Andy Jakubowitch   59:18   4th Overall

   Blair Saunders   1:00:49   5th Overall

   Mike Lally   1:08:45   2nd AG

   Stephanie Adams   1:19:01   2nd AG

   Nancy Welch   1:22:24   1st AG

   Nic Price   1:23:41   2nd AG

   Jeremy Adams   1:25:32   3rd AG

The good news is that these 8 people scored a whopping 42 points. The bad news is that Turks Head outscored us again and now lead 345-323. Hopefully we can get some more people signed up for races. The next few races are Diamond in the Rough (see below) July 13, Julie's Race July 19 and Top of Delaware August 18. 

Coach's Challenge

How serious am I about winning the Piranha club championship? If we get 40 Tri-Dawgs signed up for Diamond in the Rough July 13 I will come out of retirement and do my first triathlon in over 25 years. And if we get that many I'll do the international distance not the sprint. We have 24 signed up as of today. 16 more to go!

Fourth of July Road Race

Here is a good race in Downingtown that starts at 8:00 AM. It is a 5K fairly flat loop and you sign up for a 5K, 10K or 15K.

Ironman Club Points

We are 39th out of 99 teams in our division in the US so far. Be sure to tell me if you are entering an IM or IM 70.3 race.

Fundraiser

Most of you know that Michael Ramone is the owner of Delaware Swim and Fitness Centers which is our primary sponsor. He is also a state representative. He will be hosting his annual crab feast and fundraiser on July 14th  3:00-7:00 PM at our Pike Creek location. Cost is $35 per person and includes all the crabs you can eat, subs, salads, cold beer and beverages. That is a true bargain! Everyone is welcome.

How to Extend Your Long Runs

Some of you have been thinking about or have decided to do a marathon this fall for the first time. The key is getting your long runs in. Here are some tips for increasing your long runs.

Guilt Free Tri Training

We are in the heart of the competitive season which means more time training and competing. This often means less time with the family. Here is an article on guilt free training.

Marathon Training Plan

Are you planning on doing a fall marathon? Attached is what Runners World calls a fool proof marathon training plan. 

Milestones

Congratulations to Craig Deputy and Justine Sosnowski on their recent engagement. Two more Tri-Dawgs tying the knot!

Good Kids Bike Ride

Please see the attachment for information on this charitable bike ride for the Brandywine Valley YMCA's.

What You Should Be Drinking

Click here for a quick guide on what to drink while training.

For Sale

Fuji 2009 Carbon tri bike 54 cm. List for $3500 asking between $2000-2500.

Jamis Comet aluminum 54 cm. Lists for $1725 asking $1250.

Contact matt@henrysbikes.com

Have a great week!

Coach