Newsletter July 14, 2013

Practice

No practice this past Saturday.

Results

Diamond in the Rough Sprint

   Craig Deputy   54:13   4th overall

   Margaret Lafashia   54:13   3rd overall

   Nick Anderson   57:25   1st AG

   Eric Wolf   57:45   3rd AG

   Kristy Burnett   58:10   5th overal

   Amanda Pupillo   1:00:17   1st AG

   Josh Inkell 1:05:20

   Pat Hall   1:05:25

   Diane Arnold   1:05:34   1st AG

   Joanne Mullen   1:06:43   Athena

   Bill Hollandsworth   1:07:26   3rd Clydesdale

   Steve Salvatelli   1:08:18   3rd AG

   Ed Miller   1:10:37

   Peggy Oleynick   1:10:37   3rd AG

   Patti Huber   1:11:04   3rd AG

   Catherine Thompson   1:14:09   3rd AG

   Laurel Wolfe   1:33:17   2nd Athena

Diamond in the Rough International

   Mike Welch   2:09:16   1st AG

   Marc Oleynick   2:18:32   1st AG

   Paul Randolph   2:28:48

   Brian Denney   2:29:42

   Marianne Moore   2:39:32   1st AG

   Joe Burns   2:40:12

   Lenny Rogers   2:40:21   1st Clydesdale  

   Angela Westerheide   2:40:46   1st AG

   Holly Burns   2:42:28   1st AG

   Brian Drysdale   2:49:17

   Dave Smallwood   2:53:59   

   Ron Williamson   2:54:56

   Glenn Moore   3:07:48   3rd AG

   Tinna Otera   3:10:46   1st Athena

   Nancy Welch   3:16:38   

   Sara Santana   3:18:57

   Susan Dumont   3:41:33

Outstanding results at DITR. We had 17 do the sprint earning 66 points and 17 do the international distance earning 47 points for a total of 113 points. Those results pushed us past Turks Head for 1st place in the club competition 441-366.  We actually had 41 entered by race day so I fulfilled my pledge to the team and raced. Thanks to everyone who competed and we had a great time tailgating. 

We have Julie's Race coming up this week with 16 signed up so far (5 for Turks Head). I have not been to this race but it is a run-swim-run which makes it very unique. Those who have done it speak highly of it. I believe there is a post race pub stop as well. 

We have 37 signed up for the inaugural Top of Delaware sprint in the Newark reservoir in August (2 for Turks Head). I would not be surprised if we hit 50 or more entries for this.  Let's keep the ball rolling! 

Xterra Off Road Triathlon

   Blair Saunders   2:19:37   1st AG

   Josh Loren   2:21:52   1st AG

   Vince Lafashia   2:34:50   3rd AG

Bust out of a Training Rut

Click here.

Nutrition Tips for Triathletes

Click here.

Know the Rules

Click here for the "unauthorized assistance" rule. I see this violated quite often. It seems harmless but it can cost you a DQ.

You Know You Have!

Click here to see!

Have a great week!

Coach

Newsletter July 7, 2013

Practice

Click here for the practice.

Diamond in the Rough

We will be tailgating at this race on Saturday. Click here to sign up to bring something.

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 26 signed up as of today. 14 more to go!

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.

Sources for Running Injuries

Click here.

Cycling Tips for Triathletes

Click here.

Caffeine and Post Race Recovery

Click here.

Results

Islandman

Michelle Wang 1:35:44

Heather Drysdale   1:45:44

Brian Drysdale   1:22:11

Michelle's Race Report
With all the storms we've had recently, the race organizers were still optimistic that we would have a triathlon on Saturday. Due to the rain, we set up our transition areas with trash bags over our helmets and gear and hoped the rain would stop before we got in the water, which it did. The skies were gray and looking at the raging ocean I hoped the course organizers had selected the right direction for us to go with the current. I waited at the start with my peeps: pool swim buddy Heather Drysdale, bay swim buddy Becky Flynn, and my cousin Donna Griffin. After the start I battled the waves for what seemed like 5 minutes just to get 50 m out. I was disheartened to realize at this point I could still touch the ocean bottom and perhaps I should have run instead of swimming that part. My goggles were taking in water even though I swam my last 3 practices with them uneventfully. I stopped several times to fix them and cursed myself for not wearing my goggles from escape the cape. I tried to remain positive because I could see my bay swim buddy in the corner of my vision so I knew I had a good swim for the conditions. I started to say my mantra to myself : GLIDE and tried to get in a rhythm, but the swells made it hard. The 200 m north seemed to go faster in comparison to getting to the straight away, but getting in was harder than I thought. The waves were so big that I even tried to body surf a wave in, but without luck.

As a came out of the water I saw my Mom and Diane Arnold cheering me on. I didn't even mind running up the beach to transition because I was so relieved to be out of the water. Recognizing my stuff when everyone had white garbage bags over towels and shoes was a little harder than usual.  I caught Becky in the first mile of the bike and cheered for her.

The bike was a 3 loop course with a fair amount of turns which I took really cautiously because of the slick conditions. I knew the slow curves would hurt my time, but I felt like I was moving pretty well on the straight always. I was really enjoying myself too; in fact I almost wiped out on the 2nd loop because I was waving to my mom and Diane while trying return to aero bar position.

I lost significant time in the transition for bike to run by trying to enter transition the wrong way, then trying to rack in Heather's spot instead of my own. My friend Becky jogged into transition while I was leaving and she was so excited that she stuck with me. I knew she'd pass me on the run, but I didn't mind. The sand was pretty firmly packed and the ocean breeze felt great! I saw Brian and my cousin going in the other direction and I tried to keep my cadence up. I thought about track practice with coach Fischer and making yourself feel hollow so you could keep running even when tired. After the first mile mark Becky passed me and I cheered and then I saw Heather and I cheered again. I passed my mom and Diane and smiled thinking about how much better I felt this year compared to the year before when I thought I might keel over. Shortly after the 2 mile mark I was feeling tired, but I heard Becky's 7 and 9 year olds cheering so I pushed on. I crossed the line in 1:35:44 and was appreciative for the cool towels and water-ice at the finish.

 

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