Newsletter February 2, 2013

Practice

Click here for the practice.

New Masters Session

Session II starts January 14th. Registration information for this ten week session is attached.

Team Training Sessions

I'm working on organizing some group training options starting in the spring. We will have the Lums Pond OWS again on Wednesdays. I was able to get McKean High School's track one night a week (most likely Mondays) and we can also have group runs from there. I have a couple people  who are willing to lead group rides one night a week (probably Tuesdays). If you are interested in coaching/leading/organizing any of these things let me know. My Saturday morning swim practices are starting to fill back up again so if you want in on that contact me. Probably looking at an April 1 start for track and bike workouts and May 1 for OWS.

Compression Gear

Click here to find out if it is most effective racing with compression gear or wearing it post race.

Marathon Training

Signed up for a marathon this year? Click here for some smart advice on getting started.

Mid Atlantic USAT

Click here for local USAT news.

Road ID

About time I get on everyone again about wearing a Road ID. If you don't wear one, what are you waiting for? Click here to order.

Facebook

Click here to Like us on Facebook.

Swim Tips for Triathletes

Here are some good tips for beginner triathletes regarding training.

The Puzzler

For many years The Puzzler has provided me with countless challenges for Saturday practices except when he is on holiday (he's French). It appears that he is retiring early to the French Riviera and will be too preoccupied (read intoxicated) to think about puzzles. If you would like to submit a puzzle(s), please feel free to e-mail them to me. Please include the answer because I'm not smart enough to figure most of them out.

Shoulder Injuries in Swimming

Whether you have shoulder injuries or not here is a good link with great pictures that show you some do's and don't's and how to prevent injuries.

Newsletter January 27, 2013

Practice

Click here for the practice.

New Masters Session

Session II starts January 14th. Registration information for this ten week session is attached.

Team Training Sessions

I'm working on organizing some group training options starting in the spring. Hopefully we will have the Lums Pond OWS again. I think I will be able to get McKean High School's track one night a week (most likely Mondays) and I have someone who is willing to lead group rides one night a week. If you are interested in coaching/leading/organizing any of these things let me know. My Saturday morning swim practices are starting to fill back up again so if you want in on that contact me.

French Riviera Training

Train and dream big. Click here for training camps on the French Riviera.

Finding the Right Training Partner

Click here for the article.

Team Racing Schedule

Here are the races that we are focusing on as a team. The goal again is to win Piranha’s club championship. Don’t forget everyone’s race results count toward team points. And you don’t have to limit yourself to these races. Visit Piranha’s website for more details.

New Jersey Devilman

Half Lite and Sprint Tri

Sunday May 5

Escape from Ft. Delaware

Sprint

Saturday May 18

International Tri

Sunday May 19

Diamond in the Rough

International and Sprint Tri

Saturday July 13

Top of Delaware 

Sprint Tri

Sunday August 18

North East

International and Sprint Tri

Sunday August 25

Diamondman

Sprint Tri and Du

Saturday September 7

Half Tri and Du

Sunday September 8

Cape Henlopen

Sprint Tri and Du

October 13

Piranha Races

Only 10 Days left to take advantage of the New Years Resolution Pricing.  This special is valid until Friday, 1/31/13 for most Piranha Sports owned/managed events. Click here.

Keeping Your Edge in the Off Season

Click here.

Four Strength Exercises for Runners

Click here.

January News from TriColumbia

Click here.

Weight Loss for Runners

Click here for some Q & A on the subject.

Peeing in the Pool Debate

Click here.

Have a great week.

Coach

 

Newsletter January 19, 2013

Practice

Click here for the practice.

New Masters Session

Session II starts January 14th. Registration information for this ten week session is attached.

Team Training Sessions

I'm working on organizing some group training options starting in the spring. Hopefully we will have the Lums Pond OWS again. I think I will be able to get McKean High School's track one night a week (most likely Mondays) and I have someone who is willing to lead group rides one night a week. If you are interested in coaching/leading/organizing any of these things let me know. My Saturday morning swim practices are starting to fill back up again so if you want in on that contact me.

Team Racing Schedule

Here are the races that we are focusing on as a team. The goal again is to win Piranha’s club championship. Don’t forget everyone’s race results count toward team points. And you don’t have to limit yourself to these races. Visit Piranha’s website for more details.

New Jersey Devilman

Half Lite and Sprint Tri

Sunday May 5

Escape from Ft. Delaware

Sprint

Saturday May 18

International Tri

Sunday May 19

Diamond in the Rough

International and Sprint Tri

Saturday July 13

Top of Delaware 

Sprint Tri

Sunday August 18

North East

International and Sprint Tri

Sunday August 25

Diamondman

Sprint Tri and Du

Saturday September 7

Half Tri and Du

Sunday September 8

Cape Henlopen

Sprint Tri and Du

October 13

The Key to Overcoming Running Injuries

Click here.

Make Peace With Your Bike Trainer

Spinning at home during the winter months? Check out this article.

Bad Days/Good Days

Click here to see how to turn a bad race into a good day.

Marymount University Varsity Triathlon Program seeks motivated athletes

Arlington, Va.—Marymount University has added both men’s and women’s triathlon to its sports offerings. While many universities around the country currently have club-level triathlon teams, Marymount is the first university offering a varsity-level triathlon program.

Marymount has hired Zane Castro as head coach of both teams. Castro, formerly of Austin, Texas, has 15 years of experience coaching triathlon at both the national and international levels. Castro is hoping to bring in athletes who have already had strong performances at the Junior level, as well as athletes who have a strong history of swimming or running in high school that will aid them in switching to triathlon.

“Right now, college kids usually have to choose either running or swimming. They might reach a high level in one of these disciplines during college, but the other disciplines will suffer. Collegiate triathlon is an opportunity for triathletes to improve in all three disciplines throughout their four years in college, which is what they need to be competitive at the next level,” says Castro.

Marymount will field its first team in the fall of 2013. Castro is actively looking for athletes to fill five men’s and five women’s slots on the team.

Marymount’s Director of Athletics, Debbie Warren, was instrumental in promoting triathlon as the university’s next sport. Warren says, “Marymount seemed like an ideal place for a tri program because the weather is pretty mild and lends itself to year-round training.”

About Marymount: Marymount University is a liberal arts institution located in Arlington, Va.—just outside Washington DC. The University’s proximity to the nation’s capital provides unique educational, professional and cultural opportunities for students while providing them a safe home in the quiet town of Arlington. Marymount provides a myriad of programs of study. Its most popular undergraduate programs are Business Administration, Nursing, Biology, and Information Technology. At the graduate level, Marymount is popular for its Forensic Psychology, Business Administration, Physical Therapy, Clinical Mental Health Counseling, and Elementary Education programs.For more information, please contact Zane Castro at mcastro@marymount.edu.

Have a great week,

Coach

Newsletter January 12, 2013

Practice

Click here for the practice.

New Masters Session

Session II starts January 14th. Registration information is attached.

DSFC

Our main sponsor is Delaware Swim and Fitness. Don't forget Tri-Dawgs get a discounted membership for $36 per month for an individual or $59 per month for a couple. With plenty of pool space at two locations, it's a great deal. Plus the free yoga classes alone are worth the monthly fees.

Off Season Training

Here's a good short article on off season training. Makes me feel better about not running for six weeks and focusing on spinning and swimming.

Three Essential Running Workouts

Click here.

Benefits of a Killer Training Week

What doesn't kill you makes you stronger. Click here.

Facebook

Don't forget to Like us on Facebook.

Bike Trainer Workouts for Any Distance

Click here.

Instant Imprints Open House

Fellow Dawg Brian Drysdale is having an Open House at his imprinting business. If you have the time stop by and support Brian on Tuesday January 15 4:00-8:00 PM. His shop is located at 3652 Silverside Road, Wilmington, DE 19810. This is also a fundraiser for the Tour de Cure.

Team Racing Schedule

Here are the races that we are focusing on as a team. The goal again is to win Piranha’s club championship. Don’t forget everyone’s race results count toward team points. And you don’t have to limit yourself to these races. Visit Piranha’s website for more details.

New Jersey Devilman

Half Lite and Sprint Tri

Sunday May 5

Escape from Ft. Delaware

Sprint

Saturday May 18

International Tri

Sunday May 19

Diamond in the Rough

International and Sprint Tri

Saturday July 13

Top of Delaware 

Sprint Tri

Sunday August 18

North East

International and Sprint Tri

Sunday August 25

Diamondman

Sprint Tri and Du

Saturday September 7

Half Tri and Du

Sunday September 8

Cape Henlopen

Sprint Tri and Du

October 13

-- 

Coach Glenn Moore

Delaware Swim and Fitness Tri-Dawgs

4905 Mermaid Boulevard

Wilmington, DE 19808

302-234-8500

www.tridawgs.blogspot.com

Newsletter January 5, 2013

Practice

Click here for the practice.

DSFC Resolution Classic 5K

Good news and bad news with the race. Everything went off flawlessly, we had great food and prizes, and everyone had a great time. The bad news is that only 167 registered compared to 243 last year. I'm not really sure why the drop off but I'm determined to make it more successful next year. We will be able to make a donation to the Mike Clark Legacy Foundation which works with the Boys and Girls Clubs. It's just not nearly as much as I had hoped for. I've gotten a few good suggestions such as trying an earlier starting time. If you have any ideas let me know. There were many Dawgs who helped out with the race whether it be course marshals, registration, getting silent auction items donated, etc. There are three people I would like to give a special thanks to for their hard work. Tricia Reilly recruited and organized the volunteers, Michelle Wang organized and conducted the silent auction and Eric Wolf took charge of rounding up the food and drinks. Thanks to all who helped.

Milestones

Jocelyn Wong accepted a job offer to work at Walter Reed Hospital in DC in the prosthetics department working with the wounded warriors that have had their legs amputated. She felt being a former pro triathlete was helpful during the interview process as many of the soldiers want to get back to running or biking or even triathlon!

Ceramics

A few people inquired about the pottery that we had at the silent auction. You can find out more at these websites.

http://www.yourcreationstation.com/   http://www.ryefieldceramics.com/

New Masters Session

Session II starts January 14th. Registration information is attached.

Weight Loss Myths

Click here for some surprising myth busters. Also I wrote recently that you should gain some weight in the off season. The rationale behind that was you are carrying extra weight when working out which will help get you in better shape when you get back to your competing weight in the spring. Think of it as running with two five pound dumbbells.

Crafting A Seasonal Plan

Now is the time you should be sketching out your racing schedule so that you can start training accordingly. Here are some tips to help you reach your goals.

Team Racing Schedule

Here are the races that we are focusing on as a team. The goal again is to win  Piranha's club championship. Don't forget everyone's race results count toward team points. And you don't have to limit yourself to these races. Visit Piranha's website for more details.

New Jersey Devilman

Half Lite and Sprint Tri

Sunday May 5

Escape from Ft. Delaware

Sprint

Saturday May 18

International Tri

Sunday May 19

Diamond in the Rough

International and Sprint Tri

Saturday July 13

Top of Delaware 

Sprint Tri

Sunday August 18

North East

International and Sprint Tri

Sunday August 25

Diamondman

Sprint Tri and Du

Saturday September 7

Half Tri and Du

Sunday September 8

Cape Henlopen

Sprint Tri and Du

October 13

Don't Be That Triathlete

Click here for a funny video on what not to do.

Plan for Your Best Year of Running

Click here.

Have a great week! 

Newsletter December 30, 2012

Practice

Click here for the practice.

DSFC Resolution Classic 5K

The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can get race details and sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. Sunday is the last day to pre-register online and there are about 25 hats and back packs left. You can also register race day. Thanks

Of course the Tri-Dawgs will be doing their own tailgating (in the gym) after the race. Click here to sign up to bring something 

Silent Auction

In conjunction with the 5K we will be having a silent auction.  Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. Here is our list of items so far:

Four 32 ounce bottles of ASEA sports supplement

Triathlon Sprint entry from Piranha

2 Phillies Tickets

Transition bag from Swim Shop

2  tickets for three different shows to Walnut Street Theater

Gift basket from Newark Natural Foods

Wine tasting from Deerfield wines

Chef's wine tasting for two from Cafe Gelato

Giro Savant bike helmet from Bikeline Newark

Sunday brunch for four at Deerfield CC

Three month membership at Delaware Swim and Fitness Center

Ryefield Ceramics and Your Creation Station Pottery

New Masters Session

Session II starts January 14th. Registration information is attached.

Cold Water Swimming

Here are some tips.

Jessie Donovan

I thought this was a cool story about a mother of three who has a full time job and won two IM's last year one of which was Lake Placid. We got to hear her speak at the awards ceremony. 

Fins

There are many swimming training aids but if I had to pick just one it would be fins. Those who practice with me know that we use them almost every practice. I'll save all the reasons why they are so important for another time. Here is a link for fins under $20 and the type I think are ideal for triathletes. Sizing can be tricky so read some of the reviews for guidelines.

Have a safe and Happy New Years! 

Coach 

 

Newsletter December 23, 2012

Practice

Click here for the practice.

DSFC Resolution Classic 5K

The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can get race details and sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. A flyer with details is attached. Please share with any other running clubs or groups you are affiliated with. Thanks

Update: As of today we have 24 Tri-Dawgs out of over 250 on our roster registered. C'mon Dawgs!!

Silent Auction

In conjunction with the 5K we will be having a silent auction.  Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. Here is our list of items so far:

Four 32 ounce bottles of ASEA sports supplement

Triathlon Sprint entry from Piranha

2 Phillies Tickets

Transition bag from Swim Shop

2  tickets for three different shows to Walnut Street Theater

Gift basket from Newark Natural Foods

Wine tasting from Deerfield wines

Chef's wine tasting for two from Cafe Gelato

Giro Savant bike helmet from Bikeline Newark

Sunday brunch for four at Deerfield CC

Three month membership at Delaware Swim and Fitness Center

Ryefield Ceramics and Your Creation Station Pottery

Milestones

Congratulations to the newly weds,  Mr. and Mrs. Vince Lafashia! Yes, that would be Margaret!!

New Masters Session

Session II starts January 14th. Registration information is attached.

Piranha Races

Their special pricing ends the end of of the month. Click here for information.

Treadmill Running

Some of you know I do most of my running on the treadmill. My training for two marathons this year were almost exclusively on the mill and I ran my fastest marathon in 8 years this fall. I thought this was an interesting article on one woman's transition to the treadmill.

Breathing Exercise

Here's another thing you can try to work on mastering your breathing. 

MilestonePod

I recently learned about an interesting new company based out of Maryland.  The company was started by runners, IronMan finishers, technologists and device geeks.  They have use many of the same devices we use in training and thought there ought to be lower cost options and that they had some needs current technology did not solve.

Their first product, the MilestonePod costs $14.95 and serves two purposes: it attaches to your shoe to track the number of miles run in that shoe and it acts as storage for digital health and emergency contact information.  The idea is that by connecting the device to your laces, and leaving it there, you will have an always on count of the mileage on your shoe.  No more need to wait until your knee hurts to replace a shoe or to replace the shoe too early.  And, because the device remains on the shoe you will always have your emergency contact information with you - ever forget your bracelet?

The company has pre-launched the product, information can be found here - Milestone on Indiegogo .  For just $15 you can pre-order a Pod and help a local company get started. 

New Off Season Rules (from Triathlete.com)

1.  Don't run a marathon in January.

2.  Focus on short intensive workouts.

3.  Gain weight on purpose.

4.  Swim a lot.

5.  Strength train.

One Running Shoe In the Grave

Not likely this article will change my training but thought I would pass it along for you to decide.

Have a great week and a Merry Christmas!

Coach