Tuesday, February 24, 2015

Newsletter February 24, 2015

No Track Practice 2/24/15.

Tri-Dawg Gear
You can now order gear directly from our website. More articles will be added later. Click here. This does not include uniforms as they are only ordered once a year and that order has been placed.

Tips for Improvement
Here's a rather long article but if you don't have the time to read it at least read the "Take home messages."

Why Does Swimming Make Me Sleepy
Ever find your head on the keyboard at work after a swim workout? Here might be an explanation.

Long Interval Workouts
With more and more emphasis on short interval workouts, here is a good article on the benefits of longer intervals and some sample workouts.

Why You Should Volunteer for a Race
Here are six good reasons why you should volunteer.

Do It Yourself Bike Tune Up
Good time of year to do this.

Workouts by Eric Wolf
Below are some workouts that are swim and triathlon specific. If you are ever looking for a great personal trainer, Eric is the best!

ExRx: 3 sets x :30/exercise; :30 to 1:00 rest. 
As you progress:           1. Increase the exercise duration.                                      2. Reduce the rest period.                                                   3. Do more than one group per workout.

Group A:
1) Push-ups
2) Right-arm/Left-leg Birddogs
    Left-arm/Right-leg Birddogs
4) Knees to nose (i.e. Knee ins)
5) Straight-arm Pushdowns 
6) Rotator Cuff - Right arm forward and backward
                           Left arm forward and backward
(Backward=lateral external rotation at minute 8:07
 Forward=lateral internal rotation at minute 9:51)

Group B:
1) Straight-arm planks
3) Side-planks (right and left)
5) Scissor Kicks (i.e. Big flutter kicks)
6) Bent Over Cable Pushbacks
(Use cables and D handles for this, if you wish and pull with either both arms simultaneously or one arm at a time.)
7) Dumbbell Shoulder Presses

Group C:
1) 90 degree planks 
(ie This is the best one I could find but I want your elbows to come out to the sides like you are lowering yourself down for a pushup.)
2) T-Supermans 
(A superman except the arms come out the sides with palms down and shoulder blades squeezed together.)
3) Cable Trunk Twists - right and left
6) Wide grip lat pulldowns
7) Rotator cuff - Right arm in and outs
                           Left arm in and outs
(First two movements in this video but use a cable and D handle instead of a resistance band)

Seven Minute Workout
 "The 7-Minute Workout"—a workout you can do just about anywhere with very little time. The collection of movements are meant to be performed with no more rest than is required to change stations. To do the workout, start off with 30 seconds of as many jumping jacks as you can, than transition to the wall-sit for 30 seconds, then 30 seconds of push-ups. And so on. Jordan says you can do the circuit several times over if your fitness (and time) allow for it.
1. Jumping jacks
2. Wall sit
3. Push-up
4. Abdominal crunch
5. Step-up onto chair
6. Squat Lower body
7. Triceps dip on chair
8. Plank hold
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank
Have a great week!


Monday, February 16, 2015

Newsletter February 15, 2015

Maintaining Balance in Your Life
Some solid advice for finding balance in your life while you train. Click here.

Caesar Rodney Half Marathon
In the last year or so, I have gotten very involved in volunteering for the American Lung Association in Delaware. Held for over 50 years, The Caesar Rodney Half Marathon and 5k is a renowned Delaware tradition! It is Delaware’s oldest and most prestigious running event, attracting approximately 1,800-2,000 participants and raising funds for the full mission of the American Lung Association.  The ALA mission is to save lives by improving lung health and preventing lung disease through education, advocacy, and research. 
I am seeking volunteers for the Caesar Rodney Half Marathon and 5k race on March 22nd!  We need volunteers to help us run packet pickup at the ALA offices in Newark for a 4-hour shift on 3/19 between 10am – 6pm, 3/20 between 10am-6pm and 3/21 between 10am-4pm.  We also desperately need volunteers for race day on 3/22 from 7am-12pm to help direct runners on the course!  Please email lmattey@lunginformation.orgor check out our volunteer match post for more details!
To register to run the ½ Marathon, 2-person Relay (6.5 miles each) or 5k race click here:

Follow on Facebook:

Please feel free to share with anyone you think would be interested.  Thanks in advance for your help 
Thank you!!Michelle Wang

Delaware Marathong and Half Marathon
The Sunday, May 10, 2015Discover Bank Delaware Marathon Running Festival to be held in Wilmington, Delaware is now only three months away!  

First State – First Race – PR!        
Do you know someone who wants to run their first marathon or half marathon?  If so, please forward this email to them.   Our small field = lots of personal attention and plenty of room to run.  Our easy registration, great giveaways, easy access from I-95 + a scenic course makes theDelaware Marathon or Delaware Half Marathon a perfect first time event or a perfect place for a PR!  Nearly 20% of our runners say they are first-timers – so your friends will have lots of company and support during their run.   

Please Sign Up Now!! Prices go up April 1.   Valentines Special: through midnight on Sunday 02/15, register yourself and your favorite Valentine (spouse, family member, friend) and receive a discounted rate with promo code BEMYVALENTINE at checkout. Choose from two marathons for $160, two half marathons for $120, or one marathon/one half for $140. (Online only, with same credit card used for both races.)

As of Feb 13, 2015: 
Marathon: 269 pre-registered runners (268 at this date last year)
Half Marathon: 516 pre-registered runners (497 at this date last year!)
4P Relay Marathon: 61 4P Teams (45 teams at this date last year)
8P Relay Marathon: 14 8P teams (2 teams at this date last year)
We’ve sold out the last nine years, so sign up now before the price goes up in April!    

This year’s SWAG (The Stuff We All Get!) will be Unbelievable!!
gender specific two toned Leslie Jordan tech shirts (smoke/yellow for boys and lavender/purple for girls); a logo cinch bag from AT&T; a Head Sweats logo runner’s hat from Discover Bank; a Delaware Marathon pint glass from NKS Distributing; a Memo from a Delaware Marathon memo pad from Minuteman Press; Free Athlete Tracking and Bib Look-up from NOVA Timing; and NEW THIS YEAR – all digital photos taken by Ken Shelton Photography on the course and at the START/FINISH will be FREE!

All runners will also receive an upgraded all-American post race BBQ from 2 Fat Guys Catering; featuring the Frank’s Wine champagne tent, the Michelob Ultra/Shock Top beer garden; the Mid Atlantic Dairy Assn chocolate milk finishers photo lounge; the AT&T free cell phone charging station; race announcers for all events, 3X the music on course, expanded tailgating opportunities, and a 72 page event program.  Also, we have a new spinner medal for the marathon and half marathoncolorful personalized race bibs with nicknames for the marathon and half marathon, and the ability to print your own finisher certificates for the marathon and half marathon; plus emailed results w/splits for all events.

Don’t forget to take advantage of our runner’s expo hosted by Delaware Running Company, where on Saturday you can buy a Class of 2015 event shirt with your names on the back; enjoy a post race massage; and enjoy  

Check out the Delaware Marathon on Facebook and Twitter.  We now have 2300 Facebook members and 1250 Twitter followers!  

Discover Bank is our new Title Sponsor!  Discover’s online banking makes managing your money a breeze by offering online Savings, Money Market, CD, and IRA CD Accounts with rates that consistently beat the national average.  Sign up or show your Discover Card in their tent on race weekend and receive, not only their outstanding personal customer service, but some special welcome gifts related to the marathon. 

Delaware Half Marathon sponsor:  Patterson Schwartz is Delaware’s largest independent REALTOR® with seven offices and over 350 full-time Sales Associates.  PS offers a full range of services including residential home sales, purchase and rental; relocation services and property management. Since their founding in 1961, PS has been committed to providing superior guidance and service to all their customers.
Health Care sponsor: Christiana Care Health System Providing all medical services for the Delaware Marathon, Christiana Care’s mission as an organization is to serve their neighbors as expert, caring partners in their health. They do this by creating innovative, effective, affordable systems of care that their neighbors value.  This is their promise to you. They call it The Christiana Care Way.  Click to Watch the Video.
Re-Fuel with Chocolate Milk!: Hy-Point Dairy Farms and the Mid Atlantic Dairy Association sponsor our 4 Person Delaware Relay Marathon!  Low-fat chocolate milk is a great choice after your next practice or race.  Milk has nine essential nutrients, including calcium for strong bones and protein for lean muscle. It has fluid to rehydrate your body and electrolytes to replenish what is lost in sweat.  Chocolate milk can help you refuel and be ready for what comes next!  Remember: lots of fresh, cold, low-fat chocolate milk and ice cream sandwiches will be available to all DMRF participants.

AT&T sponsors our 8 Person Delaware Relay Marathon. The exclusive telecommunications provider of the Delaware Marathon. With a powerful array of resources, including the nation’s largest 4G network, AT&T is a leading provider of wireless, Wi-Fi, high speed Internet, voice and cloud-based services.  AT&T also offers the best wireless coverage in Delaware.

Thank you to Dick’s Sporting Goods and ATI Physical Therapy for joining our team.  Click on the DSG link for money saving coupons.  

Also, our heartfelt thanks to Novo Nordisk, Highmark Delaware; Delaware Running Company; ServiceMark; Hopkins Moving & Storage; 1-800-PACKRAT and all our other friends and supporters. 

To unsubscribe, please reply with the word Unsubscribe in the Subject Line.

Joel Schiller & Wayne Kursh
Operations and Race Director

Summer Lifeguards Wanted
Do you know a high school or college student looking for a summer job? We will be hiring about 150 lifeguards. Applications and certification courses can be found on our website at

Wednesday, February 11, 2015

Newsletter February 10, 2015

Summer Lifeguards Wanted
Do you know a high school or college student looking for a summer job? We will be hiring about 150 lifeguards. Applications and certification courses can be found on our website at

Xterra Wetsuits
The best sale we've ever had has now hit! Just when you thought the deals couldn't get any better, we're getting rid of all 2014 inventory! Prices have never been better, quality has never been higher, and customer service is still at the standards you've come to expect. We must closeout on existing items, and you're the beneficiary! Please note- this is for existing, in stock inventory only!

To get the amazing deals on these suits, please use CO-DAWGS. If you have any questions, please do not hesitate to contact me!
To get the amazing deals available right now, please CLICK HERE and use your discount code!

2015 Challenge AC Triathlon
Dear Fellow Mid-Atlantic and Northeast Triathlon Clubs, 
Enclosed you will find our latest Club program for your consideration and support of the 2015 Challenge Atlantic City Triathlon. With a new two loop swim, ( high tide this year), new flat bike route thru the Pine Barrens and blueberry fields, a run course All on the famous AC Boardwalk, and to Finish your day at Boardwalk Hall, this year’s event will be an exciting weekend for endurance sport !

This year we have added a Half to the Full Triathlon and also added a Half Aquabike to the Full Aquabike. Of course we still offer relays for both the triathlon events.

It is our desire to engage as many clubs as we can, and at the same time we are also planning on a separate Tri Club competition within the main events. More details will follow.

WE feel strongly that our program, herein outlined, will offer huge benefits to your clubs. We know that you and your club members have many triathlon event options for this year but wanted to reach out with our program geared to strong participation and added value and benefits to you as a club member and CAC race participant.

We hope to see your teams on the start line June 28.

How Come My BMC Doesn't Go That Fast?
The 24 year old Aussie of Team BMC managed to break the 1-Hour record with a total distance of 52.491 km (about 32.6 miles) at the Velodrome Suisse in Grenchen. Dennis who was victorious at the 2015 Santos Tour Down Under earlier this year rode steadily faster and in the end only faltered slightly. With 1.5 minutes still on the clock Dennis moved past the existing 51.852 record mark set by Matthias Brändle of IAM Cycling late last year and 90 seconds later he was in the history books. 
Dennis was seemingly trying to push past 53 kilometers and for a while his pacing was headed that way, but in the end the Aussie finished at a very strong 52.491 kilometers. 

Upcoming Local Races
Central YMCA Indoor Tri/DU

Sunday, March 1st - Wilmington, DE
A UNIQUE event at the Central YMCA in WIlmington, DE.   A triathlon where you can pick which event you want to do first, pick when you want to start, and take a break in between events!!   500 yard pool swim, 15 mile spin bike ride, and a 3 mile treadmill run for the Tri!  The du is a run/bike/run or a run/bike!

32nd JCC 5 Miler / 5k Walk

Sunday, March 1st @ 11am, Wilmington DE
A unique distance on a gorgeous course with gently rolling hills in Wilmington.   Great post race party at the Siegel Jewish Community Center.
Leprechaun Leap 5k

Saturday, March 7th @ 10am - Wilmington, DECome embrace your inner Leprechaun and get an early start on St. Patty's day with this 5k!  A net downhill race starting at the Washington Street Ale House in Wilmington!   Fantastic post-race party at the Ale house with burgers, hot dogs, soda, and more!
CCRS Winter Series

Sunday March 8th @ 9am - Downingtown, PA
Come out to Downingtown West High School and run a fast 5k!
Featured Events

Delaware Marathon Running Festival

Sunday May 10th @ 7am - Wilmington, DE

The largest running festival in Delaware featuring a marathon, half marathon, 4 person and 8 person relays.  The course goes through historic Wilmington as well as on the beautiful river walk.  The post race party is not to be missed!

Bunny Palooza 10k/5k

Saturday, April 4th @ 8:30am - Bethany Beach, DE

Come down the beach and run a fast/flat 10k or 5k!  Beautiful views of the ocean, and the race finishes on the boardwalk in Bethany Beach!

Bunny Run 5k

Saturday, April 4th @ 8am - Havre de Grace, MD

One of the only races with an awesome 5k finisher medal!  Flat, fast course along the Susquehanna river!
Chester County Half Marathon & Memorial 5k

Sunday, May 17th @ 7:30am - West Caln Township PA

Come run the only Half Marathon in Southern Chester County!   On a gorgeous that starts and finishes at the Coatsville Reservoir.


Wednesday, February 4, 2015

Newsletter February 4, 2015

Why Do I Have to Poop When I Run?
We've all dealt with this. Click here.

Structuring a Successful Preseason
Click here.

Tips for Beginning Swimmers
Click here. Especially like #4. So many benefits to fins. Also like the tip about an extra pair of goggles race day but not for their reason. Dropped my goggles standing in the porta pot line at IMMD in the dark. Luckily I was able to go back and find them but for a few nervous minutes I sure did wish I had left an extra pair in the transition area.

Exercises to Fix Common Muscular Imbalances
Click here.

Seven Tri Bikes on a Budget
These turned out to be a little pricier than I anticipated when I first saw this article with an average of $3,000. If this is in your price range, then these are some nice rides for the money. Don't forget we get a discount on Trek bikes at Newark Bikeline.

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 (still open) and IMMD (limited entries) 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

North East (Piranha)   August 23
   International and Sprint

Diamondman (Piranha)   September 12
   Half Tri and Du
   Sprint Tri and Du

Xterra Wetsuits
Xterra Wetsuits
Great 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!

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.

Training Log
If you haven't gotten one what are you waiting for?  Here is one I've used and like. 

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

AllSport Cycling
For more information regarding our training center please visit our website at
I would like to offer the following to your team:
5% off all Compu Trainer Session Programs.
Also, I would be happy to open up for specific team opportunity training sessions.  For example, if you, Blair, or Lenny would like to coach a session at the studio for your team, I am willing to arrange that. 
We have some awesome workouts that are designed for TT and Tri as well as nearly every major triathlon cycle course in the world on profile; from Lums Pond to Lake Placid. I also will be adding a treadmill to our 7 computrainers and have several BRICK workouts to choose from.
Please feel free to contact me to schedule a free session or arrange a visit to learn more.

REV3 Rush
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 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!
Have a great week!