Newsletter June 17, 2013

Practice

Click here for the practice.

Club Championship

Good news is that we have had a lot of people racing the past two weeks as you can tell from all the results. Bad news is that many were doing races other than those that count towards the club championship. Consequently we have dropped to second place in the standings. That's not good but it looks like it is a two club race with Turks Head the rest of the way. They have 296 and we have 281 points. Click here to check out Piranha's website to see what upcoming races you might be able to do. Popular races you might want to consider are Diamond in the Rough, North East, Top of Delaware and Diamondman. All have sprint options. Hope to see you there.

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 nineteen signed up as of today. Twenty-one more to go!

Results

Eagleman 70.3

   Mike Welch   4:26:11  70.3 World Championship slot

   Brian Welch   4:42:12

   Jocelyn Saunders   4:54:35   4th AG

   Brandon Dombrowski   5:05:36

   Grant Otto   5:20:08   1st AG

   Brooke Saunders   5:32:36   1st AG

   Lenny Rogers   5:40:00

   Cindy Johnson   5:43:36

   Marianne Moore   5:53:31

   Patricia Clifford   6:32:23

   Nancy Welch   6:34:37

   Relay of Doreen DiMeglio, Lisa McKelvey and Jamie Donnelly   6:54:13

   Special recognition for Patricia who literally carried an Iraqi war veteran the last two miles when he suffered from heat stroke.

Escape the Cape

   Roseann Salasin   1:42:45

Tri-It Sprint Youth

   Ian Khan   16:02   3rd AG

   Becca Owens   17:37

   Jacob Benson   17:43

   Maggie Benson   18:53   3rd AG

   Aiden Hall 20:49

   Gina Salerni   20:59   3rd AG

   Griffin Santana   21:35

   Kerri Drum   24:20

   Meaghan Drum   25:10

   Owen Santana 33:18

Tri-It Du Sprint

   Vic Suchodolski   56:37   2nd AG

Tri-It Sprint

   Ryan Lowe   51:30

   Josh Benson   51:58

   Ray Jackson   56:28

   Pat Hall   57:38

   Sandy Womer   57:52   3rd AG

   Irene Drum   58:34

   Joanne Mullen   59:19

   Julie Boesen   59:41   3rd AG

   Natalie Moravek   1:02:05

   Nic Price   1:04:07

   Stephanie Davis   1:04:32

   Eric Johnson   1:07:32

   Jessica Smallwood   1:08:55

   Lee Stephenson   1:15:10

   Robert Salerni   1:17:32

   Chiara Gravell   1:24:44

Xterra East Championships

   Josh Loren   2:45:08   1st AG   Maui World Championship Qualifier

   Blair Saunders   2:46:16   2nd AG

   Vince Lafashia   2:58:00 

Richmond 21K Trail Run

   Margaret Lafashia   1:40:59   1st AG 4th overall

   Jen Snyder   1:42:03   2nd AG

NJ Parvin Sprint Tri

   Brian Welch   58:44   5th overall

Dragonfly Heart Tri Sprint

   Aiden Hall 21:08   2nd AG Youth

   Pat Hall   1:09:36

   AJ Panaccione   1:11:39   2nd AG

Paul Schlosser Tri Sprint

   Blair Saunders   1:04:41   1st overall

   Brett Saunders   1:07:23   2nd overall

   Jocelyn Saunders   1:10:38   1st overall

   Grant Otto   1:11:42   1st AG

   Brooke Saunders   1:16:20   3rd overall

   Duncan Outslay   1:16:31   3rd AG

   Josh Boesen   1:17:13   3rd AG

   Jon Cochran   1:20:06   5th AG

   Kristy Burnett   1:21:06   1st AG

   Amanda Pupillo   1:21:34   2nd AG

   Amalija Jurcik   1:22:47   1st AG

   Josh Inkell   1:27:06

   Julie Boesen   1:30:22   2nd AG

   Natalie Moravek   1:31:36   4th AG

   Stephanie Adams   1:32:55

   Alex Murray   1:37:27   2nd AG

  Joanne Hennessy Slawter   2:01:59

   I'm sure I missed others in this race. Send me your results if I did.

Tips for Hot Weather

It seems common sense and we've heard this stuff many times but after watching so many people at Eagleman struggle maybe it's a good time to review these tips.

Nancy's Race Report

Click here for an inspirational journey to Nancy's first IM 70.3. 

Have a great week!

Coach

Newsletter June 7, 2013

I'm sending this out early since I will be away at Eagleman until Tuesday. Good luck to all those doing Tri-It. We have 32 signed up so far including 12 doing the youth tri. Second place Turks Head has 16 so hopefully we can build on our lead. Last count was 13 doing Eagleman 70.3 so good luck to them as well. Weekend results will be in next week's newsletter.

Practice

Click here for the practice.

Results

Reminder that I try to capture as many results as I can but with over 275 on the club it's easy to overlook someone. If you want to be sure your results are posted than please send them to me. 

Escape the Cape Triathlon (This is the one in which you started by jumping off the ferry.)

Sprint:

Vince Lafashia           1:02:05  2nd AG

Chris McGoldrick         1:07:29  4th AG

Michelle Wang           1:25:39

Mike Austin               1:26:02

International:

Marc Oleynick           1:52:31  3rd AG

Paul Randolph           1:53:37

Margaret Amidon       2:02:40 3rd AG

Vic Suchodolski         2:05:50

Gregg Fink                2:11:48

Mike Laverty             2:22:49

Diana Ortiz-Beaudet   2:34:54

Diane Arnold             2:44:51

Peggy Oleynick         2:47:34 

Relay:

Sandy Womer         2:22:05  (21:27 swim) 3rd swim

Training Plans

Click here to find running training plans for every distance from Runners World.

Ironman Lake Placid

I know we have a few doing this race. If you are, please go  to the link below and have  fill out the survey so we can get points towards the Ironman club challenge.

https://www.surveymonkey.com/s/tribluprogram

Core Exercises for Endurance Athletes

Click here.

Drafting

Here is a video practicing drafting techniques in the pool.

Tough Race Conditions

Heavy rain and cold temperatures had changed the Ironman 70.3 Switzerland to a duathlon, but a landslide and a falling tree early on during the bike segment forced organizers to stop the race and abort the event.

70.3 World Championships

Ironman has decided to move the championship venues around which is great. Next year will be in Mont Tremblant which is an awesome venue and the following year will be in Europe. 

Karbon Speed Sale

They are having a sale on race wheels. Click here for details. Not sure if you can combine our discount with the sale but it would be worth asking.

Have a great week!

Coach

Newsletter June 3, 2013

Practice

Click here for the practice.

Results

   Independence Sprint Triathlon

      Blair Saunders   44:23   3rd overall male

      Katie Dickerson   47:42   2nd overall female

      Eric Wolf   53:18

      Bill Hollandsworth   1:05:07

Blair and Katie are also in first place overall in the Piranha series.

We picked up 19 more points which added to our overall lead:

   Tri-Dawgs   227

   Turk's Head   166

   UD   62

   T3   57

   Brick   50

Next Piranha race is Tri-It Tri and Du for adults and children June 9th. We have 30 signed up for that so far.

   Escape the Cape (see race report below)

      I have not been able to find any official results yet but I do know the following:

      Sprint

         Vince Lafashia   2nd AG

         Chris McGoldrick   3rd AG

      International

         Marc Oleynick   3rd AG

         Margaret Lafashia   2nd AG

      Relay

         Sandy Womer   3rd AG

Eagleman

We have a good group going down to Cambridge MD for this challenging 70.3 this coming weekend. If you are going down, look for our tents. No major tailgating but if you like bring some light snacks and drinks.

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 Break a Plateau

Click here.

Introducing Children to Triathlons

I'm getting more and more requests for information regarding children and triathlons. Here is an article that might help.

Kinesio Taping

If you know anybody that is interested in getting kinesio taping done. I will be available @ 650 Plaza Dr. Newark DE 19702. (Chiropractic Office) No appointment needed. It will cost just $20.00 for the tape and application. That's a 90% discount for what we normally charge our patients.
Yours in fitness,
Nicholas B. Price C.P.T
520-818-8151
Email: In-homepersonaltraining@live.com

Racing Too Much?

Here are five signs that you should be on the alert for.

Swim Kick Exercise

Here is an exercise that will help strengthen your legs for the freestyle kick in swimming.

Drinking and Training

No not at the same time! Click here to see what the experts say. I seem to run best on pinot grigio.

From Andy McCollough

Just wondering if anyone knows of any jobs out there that are hiring in the field of childcare or business.  I have been an Education Director at the Boys and Girls Club since 2011, and before that I was the Childcare Coordinator at the Western Family YMCA for 6 years.  My email address is amccullough31@gmail.com.  Thanks everyone! 

Bike Blue Book

Ever wonder what you bike is worth or if you are getting a good deal on a used bike. Now you can go to http://www.bicyclebluebook.com/ to find the value of a bike.

Book Offer

I am David Pearce - a member of the Maidstone Harriers Tri Club and have just written a book called "350 Triathlon Questions and Answers" in response to all of our new members questions. Could you please let all your members now about the book and that it is available for just $9.95 as an e-book from my website www.triathlon-questions.com. Anyone who orders will also receive a  massive discount code for a AlertID (www.alertid.us) which I believe is essential to wear when training in case of medical emergency.

All 350 questions are listed on www.triathlon-questions.com to ensure that your members know their question will be addressed.

The book contains the following sections and (where applicable) edited by an expert in their field:-

General Questions

Swimming

Cycling

Running

Transition

Injury

Nutrition

Fitness

Female

Paratriathlon

OWS

I finally made it to the Wednesday night swim at Lums Pond. I had a great time and it's well organized. Water temperature was borderline wetsuit. I wore a sleeveless wetsuit and was comfortable. I highly recommend giving this a try. Details are on our website. Don't forget to wear a bright swim cap and sign in and out.

Escape the Cape Race Report

From Diane:

What a difference a week makes!  Memorial day weekend in Cape May was stormy with strong wind and seas rough enough in the Delaware Bay to cancel ferry service.  One week later

, 

the sun was out and the water had warmed from 57 degrees to 68. A good day for a race

  

!

This was the inaugural Escape the Cape. Security post-Boston was insanely tight but actually didn't slow things down at all. The body marking was during packet pick up on Saturday, which meant that some of the marking didn't even make it to the starting line, but who among us is ever still completely marked after the swim anyway? That was a good move that made race morning much easier.

Once we were all aboard the Cape May-Lewes ferry,  athletes lined every deck, waving at spectators waving back 

along the jetty as we pulled out, headed for the sprint swim start, 400 yards from shore.  So far so good.  Tri-Dawgs met up with other friends unexpectedly on the ride out, which was really fun. 

The ferry began drifting as the first wave or two of the sprinters hit the water, and had to be repositioned twice before all sprinters finally began their race.  As a result, we saw the first sprinters start their run along the beach before the last sprinters began their swim

!!

 Not ideal.  They'll need to fix that for next year. 

Mags and Peggy and I were slated for the last wave of the international distance and at first thought it would be cool to be the last off the boat, but we gave up on that after being aboard the ferry almost an hour after our scheduled leap into the bay. The race organizers were ready to have us all off, too, so -

- 

as with the last waves of the sprint

  

-

  - 

we were all permitted to line up to jump off whenever we were ready.

The 10 ft jump was not all that bad, and frankly, everyone was just dying to get started and so nerves really weren't the issue.  And on

c

e in the water, the temperature wasn't the issue, but the current and chop was!  From the boat deck it seemed pretty clear which wa

  y

 to go and what to do. Once in the water, though

,

 it was all pretty disorienting.  Paul told

  us

 to just swim to the beach and the current pushing us out in the opposite direction would keep us from getting to the beach before reaching the

spot designated as

   swim exit. Good advice, but

 I still got pulled out too far.  Not wanting to get run over by better swimmers, I had waited longer than the other Tri-Dawgs to jump in and swim, but I really didn't need to worry about that too much, since I was so off-course.  ha ha.  Typical for me.

The bike was actually a pretty easy out-and-back (two loops for the International distance) with a little lollipop for a turnaround and another before the finish

   .  It was breezy, but for all the head winds there was a corresponding tail wind and the cross winds weren't too bad. The bike course went away from the beach, over the canal, and down the road toward Higbee Beach, where we could have enjoyed views of nude-beach sunbathers, but, alas, the turn around was before Higbee.

The run along the beach was, well.  Hmmn... I guess "awful" would be too strong a word? But really,  when you consider that Sand+Water=Cement, we were pretty much running in cement booties for the entire run, since the beginning of the run (and at the turn around for the International distance) was through deep, soft sand followed by tide pools. Between the two beach treks, the International distance runners ran down Beach Drive, right up to Margaret's street!  So cool to see Mags' house as we ran down the beach toward the turnaround -- the same beach we had been relaxing on the day before! 

I guess race organizers thought running on the beach would be a nice touch for the character of the race, but I think everyone would agree that it would be much better to fill out the distance of the run down Beach Drive -- an asphalt road with beach & ocean views -- with a detour (instead of the beach) through the shaded neighborhood.

  

Race support was awesome, the volunteers and spectators so supportive.  For the most part, it was a very fun, well done race.  For next year, they just gotta work on the swim start and the run course!  My suggestion for next year is, look at the run course, and if it is still partially on the beach, choose the sprint distance!

  

Milestones

My third granddaughter was born Friday. Quinn Harper Moore weighed in at 7.0 pounds and 20.5 inches. 

Have a great week!

Coach     

Newsletter May 26, 2013

Practice

Click here for the practice.

Results

   Escape from Ft. Delaware Sprint

      Nikki Rossi 1:04:43   2nd AG

   Columbia Olympic

      

      Brandon Dombrowski   2:17:19

      Bryan Mora 2:28.54 3rd AG

      Kevin Hicks   2:49:53

      Barb Casper   3:15:28

No Track Workout Monday 5/27

Dealing with Competitive Pressure

Click here.

Should You Eat Before a Workout?

Click here.

Have a safe and fun holiday.

Coach

Newsletter May 19, 2013

Practice

Click here for the practice.

Results

   Delaware Marathon

      Amanda Pupillo   3:32:23

      Lauren and Joe Patson  1st place family relay

   Escape from Ft. Delaware Sprint Distance  (45 team points)

      Blair Saunders   42:11   1st Overall Male

     Katie Dickerson   46:14   1st Overall Female

     Vic Suchodolski   51:10   1st AG

      Pat Hall   55:47

      Val Longhurst   1:04:45   3rd AG

      Tricia Howarth   1:04:48   2nd Athena

      Sara Mcelrath   1:07:02   3rd AG

      Diana Ortiz   1:11:41

      Roy Hall   1:13:06   2nd AG

   Escape from Ft. Delaware International Distance (39 team points)

      Katie Dickerson   2:20:33   2nd Overall Female

      Craig Deputy   2:20:42   1st AG

      Lenny Rogers   2:26:26   1st Clydesdale

      Nick Anderson   2:31:49

      Kristy Burnett   2:35:30   1st AG

      Cindy Johnson   2:44:09   1st AG

      Amanda Pupillo   2:48:16   2nd AG

      Dave Smallwood   2:57:22

      Jack Carey   3:11:42

      Barbie Woodland   3:15:40   

We increased out lead over the weekend from 3 points to 43 points by scoring 84 points in the two races. Special shout out to Katie Dickerson who scored 21 points alone in the two races and showed outstanding sportsmanship that shows what the Dawgs are all about! Below are the top five teams. Next race for points is Tri-It tri and du on June 9. Great races for first timers and novice level but it is open to everyone.

Tri-Dawgs   200

Turk's Head   157

UD   61

T3   47

Team Bricks   44

   Columbia Olympic Distance

      Brett Saunders   2:12:22   1st AG

      Jocelyn Saunders   2:26:14   1st Masters

      Brooke Saunders   2:33:13   2nd AG

      Doreen DiMeglio/Lisa McKelvey/Kevin McKelvey 3:34:33

   Ironman Texas

      Dave Drysdale   12:36:05

      Josh Inkell   15:48:22

    

Don't forget that if I miss anyone, send me your results and I will post it the following week. I just don't have the time to research every race.

Long Runs

Thinking about adding long runs to your training routine? Click here for some tips.

Oakwood Valley Swim Club

Looking for a summer swim club? Oakwood Valley Swim Club is accepting memberships and is offering 10% off for Tri-Dawgs. For more information visit www.ovcswim.com or e-mail oakwoodvalleyclub@gmail.com.  The pool is located at 4909 Kirkwood Highway between Kirkwood Auto and Artisans Bank.  

ChesapeakeMan Endurance Festival

They have a lot of unique endurance races on September 21. Click here to register for one of them.

Pre-Race Nutrition Blunders

Click here.

Swimming Deaths in Triathlons

Click here for the article.

Bikeline Newark

I had another great experience at Bikeline this weekend. Their customer service for Tri-Dawgs is outstanding. Ask for Howard at Newark and tell him you are a Dawg. Please don't hesitate to use them or Bikeline Wilmington.

From Xterra Wetsuits

We very happy to announce an incredible offer to my sponsored clubs, teams, and coaches in the hopes that all of you will have the chance to swim, bike, and run among the monuments of our nation's capitol!

As a proud sponsor of the 8th Annual Nation’s Triathlon to Benefit the Leukemia & Lymphoma Society XTERRA Wetsuits has an exclusive promotional offer for all our triathlon club members - Save $25 off your registration for this event when you use online code NTSAVE25*. *expires 5/31/13

Don’t miss out on Washington DC’s only triathlon taking place on Sunday, September 8, 2013 in the nation’s capital. Featuring a course that winds through Washington, DC’s monument corridor, participants have the opportunity to race this International Distance triathlon as an individual or relay team. Register Today!
Have a great week!
Coach

Newsletter May 12, 2013

Practice

Click here for the practice.

Results

   Delaware Marathon

      Lydia Carrick   2:52:11   1st overall

      Howard Keener   4:02:01

      Marianne Moore   4:12:59   2nd AG

   Delaware Half Marathon

      Kyle Carrick   1:15:32   2nd overall

      Jon Cochran   1:51:56

      Glenn Moore   1:52:45   2nd AG

      Nancy Welch   1:54:20

      Katie Bielat   1:57:06

      Kathleen Benson   2:15:21

   Delaware Marathon Relays

      I couldn't figure out how to track down individual results. Teams were only listed by team name and one person. I understand that a four person team that included Josh Loren came in first and that an eight person team that included Diane Arnold and Duncan Outslay came in first in their category. I also know that Ray Jackson and Gail Winn competed but I don't have any results. If you did the marathon, half marathon or relay and I missed you, please send me your results for the next newsletter.

Next Team Race

Next big race is escape from Ft. Delaware with the sprint on Saturday May 18 and the international distance on Sunday May 19. If you are a novice this sprint is a good one to try since the swim is only 400 yards and will surely be wetsuit legal. We have 16 entries so far and Turks Head has 7. Let's try to pad that lead in two weeks. Click here to register.

Post Run Stretches

Use these simple standing stretches after a run to help jump start recovery. Click here.

Running Shoes

Click here for information regarding when to replace your running shoes.

IM Swim Changes

Click here to see some of the changes that IM is experimenting with including IM Lake Placid which is popular with so many Dawgs. I think this is a change for the better. Safer and less stressful.

Found

At Devilman. Long sleeve black pullover with Tri-Dawg logo. Let me know if it's yours.

Training Sessions

These have been going well and attendance is picking up. Just a reminder that the track workouts are Mondays 6-7 PM at McKean High School track with Coach Fischer. Group bike rides are Tuesdays 6-7:30 from Jennersville YMCA. All abilities welcome. Open water swims are Wednesdays 6-7 PM  at Lums Pond. Please read past e-mails on our website for more details.

Have a great week!

Coach

Newsletter May 5, 2013

Practice

Click here for the practice.

Results

   Xterra Jersey Devil

      Josh Loren   1:33:17   1st AG   6th overall

      Vince Lafashia   1:36:48   2nd AG   13th overall

      Blair Saunders   1:37:05   2nd AG   14th overall

   St. Lukes Lehigh Half Marathon

      Carrie McGoldrick   2:04:13

   Indian Valley Y Youth Triathlon

      Grace Gilbert   16:20

      Lauren Gilbert   17:12

   NJ Devilman

      Great day for the Dawgs. We had 23 Dawgs score 67 points in the sprint and 12 score 27 points in the half lite. This puts us in first place for the first time. I have to say this was the coldest tri I have been at with air temps in the upper 40's to start and water temp was 66. I'm happy to say everyone successfully completed the swim which was a challenge. Of course we had a great time tailgating and cheering on each other.

   Sprint

      Mike Welch   1:33   5th overall  male

      Blair Saunders   1:34   3rd AG

      Brian Welch   1:37   2nd AG

      Brett Saunders   1:37   1st AG

      Vince Lafashia   1:37   1st AG

      Grant Otto   1:40   2nd AG

      Jocelyn Saunders   1:41   3rd overall female

      Jake Minka   1:42   3rd AG

      Dave Drysdale   1:44

      Josh Maybury   1:46

      Bryan Mora   1:48

      Brooke Saunders   1:51   1st AG

      Margaret Lafaashia   1:51   1st AG

      Stephanie Khan   1:54   2nd AG

      Amalija Jurcik   1:59   2nd AG

      Gregg Fink   2:00

      Ron Williamson   2:02

      Brian Gilbert   2:08

      Mike Laverty   2:09

      Larry Fitz   2:12

      Michelle Wang   2:19

      Nancy Welch   2:21

      Heather Drysdale   2:30

   Half Lite

      Lenny Rogers   3:49   1st Clydesdale

      Nick Anderson   3:50

      Kristy Burnett   3:56   3rd AG

      Marianne Moore   3:57   1st AG

      Amanda Pupillo   4:04

      Eric Wolf   4:06

      Cindy Johnson   4:08   3rd AG

      Dave Meyers   4:12

      Chris Wolf   4:14

      Patricia Clifford   4:17

      Brian Drysdale   4:49

      Tinna Otera   4:58   2nd Athena

Team Totals

   Tri-Dawgs   116

   Turks Head   113

   UD   58

   Team Bricks   43

Next big race is escape from Ft. Delaware with the sprint on Saturday May 18 and the international distance on Sunday May 19. If you are a novice this sprint is a good one to try since the swim is only 400 yards and will surely be wetsuit legal. We have 14 entries so far and Turks Head has 6. Let's try to pad that lead in two weeks.

Dawgs Helping Others

Lisa McKelvey, a fellow Dawg, sent this to me the other day and I asked her if I could share it with the team. Jocelyn is also a Dawg and former professional triathlete working with wounded warriors at Walter Reed Hospital in Washington, DC. Rob is a retired race director who put on Eagleman and Chesapeakeman for many years. Thanks to Lisa, Jocelyn and Rob for showing what triathletes are all about.

I wanted to let you know something about the Tri-Dawg family that has nothing to do with racing...Last year through my friend Beth Ann, who has brain cancer, I met another woman who also has brain cancer- Lisa Saunders. Lisa lost her leg to complications of her disease last year. She always wanted to do a tri in part to show her young sons ( and the physically challenged students she teaches)that "nothing is impossible". Sadly, her insurance does not believe that she needs the appropriate prosthetic devices to do physical activity...she is in a chair a good portion of the time. (We are the same age).The running legs are pretty expensive and she had given up. I had an obvious soft spot for her and her ordeal, on a whim I contacted Jocelyn Wong to see if she knew anyone that could help my friend accomplish her dream. My thought was maybe we could do some sort of fundraiser to help her.

Over the past few weeks, and a lot of phone calls, emails etc. Jocelyn was able to have the prosthetic donated for my friend. Lisa just called and she is meeting Jocelyn on May 15 in her office to get her new device. Tricolumbia and Robert Vigorito donated her a specialty bike.

Tri-Dawgs are much more than a team, what an amazing group of people. It is heart warming to have people help just for the sake of helping.

IT Band 

Here are some solutions to IT band problems.

Core Strength for Runners

Click here.

Training Pace Calculator

Here is a handy way to figure out what your target training paces should be.

Savageman

Click here for information about this highly rated triathlon.

Have a great week!

Coach