Newsletter December 26, 2014

Resolution Classic 5K

With less than a week to go we have about 115 signed up. If you want a shirt, you better get signed up now. Weather forecast is looking good! There should be enough gear bags for everyone.

I still need a few more volunteers race day. Let me know if you can help out.  We always have a very fun post race gathering of the Dawgs in the gym. Stick around for our always fun indoor tailgate. Sign up to bring something here.

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We will also be having a silent auction with a lot of cool stuff. 

It will also be the absolute last chance to pre-order any Tri-Dawg gear. Look for Diane at the race.

Board of Directors

We are making great progress on club organization. Saturday we came up with our first board of directors listed below. The first five are the elected board members and the next next ten are non-elected board members. The president and vice president will serve a two year term and the other three positions will be a one year term. Our new website is in the works and we hopefully will roll that out soon. At that point we will be implementing an annual membership fee of $12.50 which can easily be recovered by using our team discounts to our many sponsors.

Glenn Moore- President

Eric Wolf- Vice President

Michelle Wang- Treasurer

Pat Hall- Secretary

Kristin Lepley- Whip

Josh Loren

Duncan Outslay

Bill Hollandsworth

Margaret Lafashia

Roy Hall

Vince Lafashia

Andy Campbell

Diane Arnold

Lenny Rogers

Dave Anshen

Tri-Dawg Race Schedule

The races listed below are the ones that we will focus on as a club. Our goal again is to win the Greater Atlantic Club Championship so we encourage you to enter other Piranha races not listed below. If you are thinking about doing a 70.3 or a full IM, I recommend Eagleman 70.3 and IMMD listed below as we will have quite a few Tri-Dawgs training for those races. As of today registration is still open for them.

New Jersey Devilman (Piranha)   May 3

   Half Lite Tri and Du

   Sprint Tri and Du

Cape Henlopen (Piranha)   June 14

   Sprint Tri and Du

Eagleman 70.3   June 14

Diamond in the Rough (Piranha)   July 11

   International and Sprint

New Jersey State Triathlon (USAT Mid-Atlantic Club Championship)   July 18 and July 19

   Sprint (Saturday) and Olympic (Sunday)

Top of Delaware (Piranha)   August 16

   Sprint   

North East (Piranha)   August 23

   International and Sprint

Diamondman (Piranha)   September 12

   Half Tri and Du

   Sprint Tri and Du

Ironman Maryland   October 13

Delmo Races (NJ)

Click here for info.

Team Party

Our second annual team party will be held January 24 at 6:00 PM. Click here for the evite. If you signed up don't forget to pay.

Happy New Year!

Coach

Newsletter December 20, 2014

Resolution Classic 5K

With less than two weeks to go we only have 80 signed up for the race. And only about half of them are Tri-Dawgs. Come on people we need 200 to break even. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

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We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Stick around for our always fun indoor tailgate. Sign up to bring something here.

Practice

There will be swim practices over the holidays.

USA Mid Atlantic Club Championship

Just found out that the NJ State Triathlon will be hosting the championships. Last year we came in second. Click here for details and to  register. Maybe we can get enough to make a run at doing well again.

Active Triathlete

Usually I pick one article from this website each week but all these are so good I couldn't pick just one. Click here.

Swim Smooth

Click here for their coaching offer.

Women for Tri Initiative

See the attachment for details on Ironman's program to include more women.

From REV3TRI

Glenn,

We want you and your club to come join us in Richmond, VA on May 30-31, 2015 at the Richmond International Raceway for a weekend of exciting racing that is a RUSH!!!!

REV3 Rush is a triathlon distance of 250-meter swim, 5-mile bike, and a 1.25-mile run. The swim will be in a 25 meter pool in the center of the raceway. The bike will go along the track and allows drafting or riding in a pack. The run will circle the infield. Each athlete will race a minimum of two races and a maximum of six races, with various races through the preliminary heats. The fastest times will then move on to a semi or final heat. In addition, each athlete has the option of racing in a mixed team relay which will be included in the athlete’s entry fee. On Sunday, the fastest age groupers will compete against each other to determine the overall champion

To register, please go to www.rev3rush.com and be sure to check out our Facebook page for updates leading up to race weekend!  It is a great way to get your tri season started and it is a lot of fun!  Don’t miss the excitement and we will see you in Richmond!

Merry Christmas!

Coach

 

Newsletter December 12, 2014

Practice

Click here for the practice.

Resolution Classic 5K

With less than two weeks to go we only have 40 signed up for the race. And only about half of them are Tri-Dawgs. Come on people we need 200 to break even. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

.

We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Stick around for our always fun indoor tailgate. Sign up to bring something here.

Annual Team Party

Click here for what is shaping up to be our best party yet!

Delmo Sports

I reached out to their race director for information about their series. There seems to be a growing interest in club members trying new races with longer distances than the typical Piranha races. I will be talking more with them in the future. They put on the Escape the Cape tri in Cape May but unfortunately it is closed out. However, if you are still interested in this race, let me know and I might be able to get you on a wait list. Click herefor more info on Delmo.

Science of Running and Pain

Click here.

Track Workouts from Coach Fischer

This may be the first time in over thirty years that I will miss four weeks in a row.  I’ve missed the last two weeks because of a banquet and work and the next two weeks because of a banquet and work.  I feel really bad about not being there.  Congratulations to those of you who ran the Thanksgiving Day, Delaware Open, and Rehoboth races.  Good luck at the National club races.  Please feel free to email or call me if you want to talk.

PARTY – Since I won’t be able to make the next two Tuesdays, we have finger food and a cash bar at Caffe Gelato at 6:00pm on Monday, December 15^th.  We will not have a full meal as part of the party, but you certainly can stay for a meal.  I hope to see you there!

  

December 9

4-8 x (500m @5K/100m jog/200m @Mile)  (Do 1st rep controlled.) + 4 x 100m S

     OR

800m @5K + 1-2 x 1200m @10K + 800 @5K + 1-2 x 1200m @10K + 800m @5K/400m slow jog recovery + 4 x 100m S

     OR

If you are running at Club Nationals, just do maintenance work – controlled 400m’s or 600m’s – nothing very fast.  Just get warmed up and into a good rhythm.  Do not get fatigued!

  

December 16

You pick – intervals, time trial, whatever.

December 23 & 30 – No Practice – will not meet

  

January 6 – Meet at 6:00pm at St. Mark’s – Happy New Year

Toughman Race Series

Click here for details on these 70.3 distance races.

Xterra Wetsuits

Both our Lava Flow Pants for paddling, as well as our Lava Pants for your swim sessions are available for $75, The Vortex sleeveless is available for $99 if you're looking to add a sleeveless wetsuit to your collection
We've also added our dry bag, which can make a great transition bag, as well as a great addition if you already have an inflatable board!
All these deals, and more can be found by clicking XTERRA Wetsuits
As always, remember to use your discount code - CO-DAWGS -at checkout to take advantage of these wetsuit deals!

Running Doesn’t Increase Risk of Knee Arthritis

How many times have you heard that running is bad for your knees?  Well, a new report suggests that regular running does not increase the risk of knee osteoarthritis, and it may actually help prevent the condition.  The research team from the Baylor College of Medicine found that runners at any age had less knee pain and less evidence of knee arthritis than non-runners.  However, they caution that this study does not address whether or not running is harmful to people who already have pre-existing arthritis in the knee.

American College of Rheumatology, November 2014

Have a great week!

Coach

 

Newsletter December 2, 2014

Practice

Click here for the practice.

Resolution Classic 5K

This race directly benefits the Tri-Dawgs and is our only fundraiser. I will again be the race director. I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Delaware Swim and Fitness Center

Looking for that ideal gift that keeps giving or trying to get your training ramped up? Consider a membership to DSFC. Pricing starts at $19.95 per month and there are two locations to use. Click here for more information. You can sign up right online.

Rocky Fat Ass 50K

Click here for details.

Women Specific Running Injuries

Click here.

Tri-Dawg Gear Update

The deadline for team uniform orders is December 20th! Pictures, pricing and important ordering info is available here, on the team's website. 

Milestones

Congratulations to Dave and Annie Drysdale on their recent wedding.

Can Endurance Athletes Tolerate More Pain?

Click here for an interesting article on pain which we all experience.

Rudy Project

BRO ORDERING INSTRUCTIONS:

PLEASE forward these instructions to ALL of your members!!!

HERE’S HOW TO GET 55% OFF OF RUDY PROJECT GEAR (Valid through Dec 2014):

-Go to: www.e-rudy.com/vip

-Enter sponsorship code: DelawareTriDaw

*UPDATE: Additional 15% discount now applies to closeout items and promotions!

Have a great week!

Coach

Newsletter November 24, 2014

Practice

We started about a month ago adding backstroke to our toolbox. Wish I had a video of the first day. We have come so far with this stroke.  Click here for the practice.

Resolution Classic 5K

This race directly benefits the Tri-Dawgs and is our only fundraiser. I will again be the race director. I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Catching Kayla

Here is an unbelievable story about a high school runner who has MS.

Make Your Own Bike

Here is how you can make your own bike out of cardboard.

Gift Ideas for the Triathlete

Click here for some ideas for your favorite triathlete or to drop a few hints for the family.

Resting

One of the hardest things to do as a triahtlete. Here is good article on basic rules of resting.

Philadelphia Marathon Results

Amanda Pupillo   3:27:15   Boston Qualifier

Marc Oleynick   3:28:05   Bost on Qualifier

Vic Sucholdolski   3:28:14

Jamie Brabston   3:51:46

Aaron Perelman   1:29:08  (Half marathon)

Tinna Otero   2:54:44   (Half Marathon)

I'm guessing there are more but this is all I know of.

Have a great Thanksgiving!

Coach

Newsletter November 17, 2014

Practice

Click here. I've lost count but there are probably over 200 practices that you can choose from or mix and match sets.

Rise and Shine

If you aren't motivated by this, please see a doctor!

Results

Marine Corp Marathon

   Jenn Bonura   4:51:19

Mark Allen Must Watch

Click here to listen to Mark describe winning his first IM. Very inspiring!

Mountain Biking Video

White Clay and Fair Hill not challenging you anymore. Try this ride.

Please Share

I'm always on the lookout for items of interest for the newsletter. Please feel free to send me anything you think might benefit others.

Confessions of An Unlikely Marathoner

Click here.

Bike Insurance

Click here for details.

Tri-Dawg Team Awards

Click here to vote on team end of the year awards.

Team Uniforms

Now is the time to order a new uniform or a long sleeved cycling jacket. All of the details are below. I apologize for the length of this message, but I want to cover everything! 

I'm also testing the waters to see if there is any interest in a BMX-style, short sleeved cycling jersey. I'll be sending a separate email about that shortly.  

I can't emphasize enough how cool it is to have a team uniform. Not only is it great to have the support at a race that comes from being instantly recognizable by team mates and their family and friends, but it is actually economical! Check this out. Sugoi sells the NON-customized version of our tri-tank, for example, for $80.00. Our customized version is just $68 each, because we order in quantity. Each item we order customized is actually cheaper than off-the-rack generic.

To order, there is no need to send an email to Diane (unless you have a question!).  Simply write a check to DSF Tri-Dawgs for the total amount . (no tax, no shipping), and mail it to Diane Arnold, 2209 Anthony Avenue, Broomall PA  19008. Include a note stating the quantity, style and size of the items in your order.  (For example 1 medium men's tank, 1 medium men's shorts, 1 large fizz tank, 1 small women's trisuit.)

Add your mailing address to the note if it is different from the address on your check. This time, I will be mailing everyone's orders to them. There will be no pick-up at swim practice.

Sizing and pricing are detailed in the chart below.  See the sizing chart here or open the attached PDF to see the illustrated version. If you’d like to try something on, reach out to the team on Facebook or in the forum on our web page. Someone will let you try theirs on.  See the Tri-Dawg facebook page for some photos of the uniform in action. If you are not on fb and want to see some pics, email me and I'll attach a couple of pictures to my reply. (I refrained from attaching the photos here because of email file size limits.)

Women’s Sizes:  XS, S, M, L, XL, 2X Use your top size to determine tri-suit size

STYLES	PRICES
Long Sleeved Cycling Jersey*	$128
Fizz Top (w/shelf-bra)	$58.00
RS Tank* (no shelf bra)	$68.00
RS Shorts	$68.00
RS Tri-Suit (no shelf-bra)	$135.00

* “Unisex” sizing. It is essentially men’s sizes, but includes XS.

Men’s Sizes:   S, M, L, XL. 2X, 3X Use your top size to determine tri-suit size

STYLES	PRICES
Long Sleeved Cycling Jersey	$128
RS Tank	$68.00
RS Shorts	$68.00
RS Tri-Suit	$135.00

I am consulting with our new Sugoi rep about possibly adding a new item to the team's line. : )  Before we get started with artwork, I need to be sure there is enough interest to move forward. 

This picture is the style of jersey we're talking about, except that it would be short sleeved.

And this is the women's cut. You'll have to imagine these with the Tri-Dawg customization.

The price would be a little less than what you see listed, depending on quantity.   If this is something you think you would be interested in ordering this winter, please shoot me a reply, or reply on facebook.  If I see enough interest, I'll move forward.

Also, the Windblock Jersey has been discontinued.  I know! BUT, there is an alternative that should be very similar. I will let you know when I know more about that.

Contact Diane Arnold  with any questions you have that weren't answered here.

Checks will not be cashed until the order is placed in late December. So, don't delay, send your check today!

Winter Bike Riding Tip

 

Newsletter November 3, 2014

Practice

Click here for the practice.

IM or 70.3 Races

Please let Eric Wolf (ericfwolf@gmail.com)   know if you are doing any of these races in 2015 so we can be properly registered for club awards.

Results

Marine Corp Marathon

   Pat Hall   4:04:57

Xterra World Championships (Maui)

   Josh Loren   3:21:44

If you want your results posted, please send them my way.

Training Log

I've come to believe the most important piece of equipment in training for a big race is a training log. Here is one I've used and like. Good gift idea when you are throwing out hints to the family for Christmas or to give to your favorite triathlete.

World's Toughest Triathlons

Need more of a challenge? Click here.

Post Season Self Evaluation

Click here to take a look at nine questions that will help you evaluate your past season and help with planning your upcoming season.

Chattanooga 70.3

Contact Eric Wolf at ericfwolf@gmail.com if your are interested.

Many of you may know that we announced today our newest IRONMAN 70.3 race in North American, IRONMAN 70.3 Chattanooga!

One of the benefits of being part of the IRONMAN TriClub program is the opportunity to register early for first year events. The inaugural IRONMAN 70.3 Chattanooga will take place on May 17^th, 2015. Because your club is considered “local” to the Chattanooga area we are excited to offer your club members the opportunity to enter the race before General Registration opens on Tuesday, November 11, 2014.

Tri Bike for Sale

Trek equinox 9.5, size medium. Contact Brandon Dombrowski at dombrowskiutd01@gmail.com.

Facebook

Like us on Facebook and get your questions answered by other team members or offer advice to those in need.

Have a great week!

Coach

Newsletter October 26, 2014

Practice

Click here for the practice.

IM or 70.3 Races

Please let Eric Wolf (EWOLFC@aol.com)   know if you are doing any of these races in 2015 so we can be properly registered for club awards.

Results

You've worked hard now share your results with others. I will post any road race half marathon or longer and any multisport race.

USAT National Championship Slate

Click here. The calendar and locations have been set.

Swimming Backstroke

Kind of funny how this article comes out the week after we started backstroke drills in swim practice.

Running and Your Lungs

Click here for an interesting article on the relationship between your lungs and running ability.

Xterra Wetsuits

With the season winding down and the water cooling off, now is a great time to get a Vector Pro or Vortex wetsuit for that late-season race and/or winter training. Get our Vector Pro Fullsuit for only $230, or check out the Vortex Fullsuit for $149! Remember to use your discount code - CO-DAWGS -at checkout to take advantage of these wetsuit deals! We're also still in stock of our 10' SUP Package Please use GOPRO at checkout to get this great deal at $598!  Also, we still have a few used wetsuits to clear out to make room for new inventory.

Regional Club Championships

From USAT Mid-Atlantic:

I want to congratulate you all on your performance recently at The North East Triathlon. It was a tough race and from the first to the final finisher, everyone had a great time!

One important not I totally forgot to mention while I was presenting awards was the prize pot! We have $5,000 to distribute to the champions and here is how the money will be distributed in this way: 

Division Winner — $550

Division 2nd place — $400

Division 3rd place — $300

The results are: 

Division 1: 

DC Triathlon Club — 83.5 points

DE Swim and Fitness TRI Dawgs — 23 points

Mid-Maryland Tri Club — 16 points

Swim Smooth

You've heard me talk about this website before and the app they have that is awesome. Here is some good analysis from Kona that I think you might find interesting.

Wetsuit Available

I have a men's medium sleeveless wetsuit available for borrowing should anyone need something short term.

Newsletter October 16, 2014

Greater Atlantic Club Championships

For the second year in a row we won the club championship with 628 points. Turks Head was second with 460 point and Wooden Wheels was third with 304. It didn't quite match our 932 points from last year but it was good enough to best 210 other teams.We had a string of second place finishes dating back to 2008 but we've now put together two solid years of being on top. Congratulations to everyone who participated in those races this year. We will focus next year on getting over that 1000 point mark.

Greater Atlantic Multisport Series

The following Tri-Dawgs earned podium spots for the overall series. We have about 350 members on the club so please let me know if I inadvertently missed your name.

Mike Welch   3rd overall

Brett Saunders   5th overall

Jocelyn Saunders   4th overall

Brian Welch   2nd 25-29

Doug Repetti   2nd 60-64

Roy Hall   2nd 70-74

Kristy Burnett   1st 25-29

Liz Sylves   1st 35-39

Katrina Dowidchuk   1st 40-44

Susanne Vanzijl   2nd 40-44

Joanne Mullen    1st Athena  

Swim Practice

Click here for the practice.

Resolution Classic 5K

I got about half a dozen offers to help last week so I am still in need of a bit more especially course marshals.  All but course marshal help will also allow you to race should you choose to do both. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

Pre/Post race refreshments

Awards

Pack race bags

Race day registration

Course marshals

Coordinate silent auction

Silent Auction

I'm going to make another attempt to have an auction at our Resolution Classic 5K. We don't have any sponsors and this gives us  hedge money-wise in case we have bad weather and a low turn out for the race. I have leads on about 15 possible donors and someone who is willing to help with this. I could use one or two more to help out and do some legwork. You need not be at the race. 

Please let me know if you have something work related or hobby related, etc. that you could donate to be auctioned or have a lead that we could follow up on. If you have season tickets and you could donate a pair that would be awesome.

Second Annual Dinner

Planning has begun to put this together since it was so successful last year. This time we will be having it at a local restaurant to be named. We will also move it to January to avoid all the holiday festivities. Kristen Lepley is chairing this so contact her if you would like to help out.

IM World Championships

Very exciting finish to this race especially on the women's side where history was made. Very cool to be able to watch it live on internet. Click here for the race wrap up and results.

Bike Envy

Did you catch yourself drooling over some of the rides in Kona? Click here to see Caroline Steffen's sweet looking Cervelo P5 and click here to see Linsey Corbin's Trek.

Results

Cape Henlopen Sprint Tri

Brett Saunders   1st overall   54:30

Bryan Tingle   1:06:20

Doug Repetti   1:14:50   2nd AG

Eric Robson   1:14:58   3rd AG

Joanne Mullen   1:23:13   1st Athena

Kathy Testa   1:31:25

Roy Hall   1:32:43   2nd AG

Cape Henlopen Sprint Duathlon

Mike Welch   52:44   1st overall

Brian Welch   54:13   2nd overall

Lisa Smagala   1:18:19   2nd AG

Grant Money Available

Anyone have experience in grant writing? The Delaware Health and Social Services Division of Public Health is offering grant money up to $40,000 for programs that promote physical activity. Maybe this could be tied in with the Tri-Dawgs. If you are interested see the attachment.

Race Report (Survival of the Mills)

Its modeled on The Survival of the Shawangunks  http://www.survivalofthemills.com/

 

Its a multi-stage race, meaning nothing is too long, though some of the legs are challenging.    You start with an easy 1+ trail run and an also easy 9 mile bike.   You then do a zany 2 mile trail run to the lake, where you either alligator-wrestle your wetsuit or you suck it up and enjoy the ice-cream-headache inducing hypothermia for a .4 mile swim.    Then you do a very entertaining 2+ mile trail run back to your bike (which is roughly how long it took for the feeling to come back to my fingers) to repeat the 9 mile bike prior to running the last 5k trail run.     

Its a new race and a little odd, but it was a great way to end the season.  Thoroughly entertaining.   

Dave Smallwood

Secrets to Running Injury Free

Click here.

Eagleman 70.3 and Ironman Maryland

The Hyatt Regency Chesapeake Bay in Cambridge, the Official Host Hotel for IRONMAN 70.3 Eagleman (June 14th, 2015) and IRONMAN Maryland (October 3rd, 2015) will make rooms available for both events at 9:00 am on Monday October 20th. Call 800 233 1234 on Monday to make a reservation.

Even the Pros Have Bad Days

Click here to see what went wrong on race day in Kona for some of these pros.

Have a great weekend!

Coach