Newsletter July 18, 2012

Practice

I didn't think I would be able to get a newsletter out this week since we are heading to Lake Placid IM but I had time to get a few things together before we left. Kathy will run practice for me on Saturday. 

Milestones

Congratulations to Josh Loren for qualifying for Xterra Nationals in Utah!

Race Results

EX2 Xterra triathlon in Rocky Gap MD   (.75 miles swimming, 14 miles mountain biking, 5 miles trail running) 

    Blair Saunders   2:19  (4th overall, 1st AG)   

   Josh Loren   2:21  (5th overall, 1st AG)

   Vince LaFashia   2:34  (3rd AG)

   Margaret Amidon-George Loren-Margaret Amidon Relay 3:38

Overcoming Mental Blocks

Click here. Not that any of us have these!

Lake Placid IM

If you would like to follow the Dawgs here is the list of names and bib numbers. Race is Sunday July 22. You can follow them on the IM website or on your smart phone with the IronTrac app.

Eric Wolf   1947

Chris Wolf   1411

Margaret Amidon   720

Marianne Moore   1036

Lenny Rogers   2301

Cindy Johnson   1011

Katie Dickerson   545

Patricia Clifford   999

Jeff Kammerzelt   1937

From Rudy Project

Rudy Project requires that a minimum of 1 order be placed on your BRO account per year – in order to keep your account active.

You are receiving this email because our records indicate that no orders have been placed on your account for over 18 months.

This email will serve as a final reminder to please place an order before I deactivate unused accounts at the end of the year.

If you are on a Club or Team, PLEASE make sure that ALL members know how to order. Here are the ordering instructions:

HERE’S HOW TO GET 40% OFF OF RUDY PROJECT GEAR:

-Go to: www.e-rudy.com

-Add items to cart / Checkout

-Enter VIP code: DelawareTriDaw

*Additional discounts do not apply to closeout items and/or promotions.

FOR 40% OFF OF RX (prescription) ORDERS:

-Go to: www.e-rudy.com/rudyRx/

-Enter VIP code: DelawareTriDaw

By the way, we've had the wrong code on our website forever so if you tried to use it you likely were not successful. Above is the correct VIP code.

Philadelphia Marathon

In years past we've had a nice number of Tri-Dawgs do this race and we'd tailgate and cheer all the Dawgs on. We haven't done that for awhile.  I've signed up this year and if you are thinking about doing a fall marathon or half marathon why not consider Philly and we'll make it a party. Registration is still open.

Essential Running Drills

Click here.

Training Fins

If you swim with me you know that I am a big proponent of using fins. I'm often asked where to get them. Here is a link to Amazon with fins I would recommend. Also if you look on the team website The Swim Shop is one of our sponsors and they carry fins. They are located in the Fairfax Shopping Center on route 202.

Endless Pools

Please welcome our newest sponsor. Details about what they can offer the Dawgs is below and will soon be posted on the website. Please make sure you contact Robert Reid directly if you are interested in making a purchase. Thanks, Robert and Endless Pools!

I was able to secure discounting for the TRI DAWGS on our products. 10% off the Fast lane, Fast Lane Pool, Original Endless Pool, and the Spa Series.  

We typically offer just 1,000.00 off of our Original Endless and Spa Series Pools for sales events, so 10% off the top is respectable for starts. If we get a lot of TRI DAWG hits, I'll work on getting something deeper.

Robert D. Reid

Design Specialist

Endless Pools

1601 Dutton Mill Rd.

Aston, Pa 19014

Office: 1 800 732 8660 ext. 279

Email: rreid@endlesspools.com

Have a great week!

Coach

Newsletter July 14, 2012

Practice

Click here for Saturday's practice and here for my blog and the podium spot.

Race Results

Julie's Race Aquathlon  (1/4 mile swim-3.1 mile run-1/8 mile swim)

   Ryan Lowe   31:24   (3rd overall male)

   Eric Jackson   32:29   (1st 0-19)

   Stephanie Khan   32:45   (2nd overall female)

   Brian Drysdale   35:01   (1st 25-29)

   Vic Suchodolski   35:20   (1st 40-44)

   Aaron Mason   37:09   (1st 30-34)

   Ray Jackson   38:54   (1st 45-49)

   Eva Van Stratum   40:03   (1st 50-54)

   Jeanette D'amico   40:33   (1st 30-34)

   Diane Arnold   40:43   (2nd 50-54)

   Diana Ortiz   41:12   (2nd 30-34)

   Sarah McElrath   44:03   (2nd 25-29)

   Heather Drysdale   44:56   (3rd 30-34)

   Michelle Wang   48:13  

   Kristin Lepley   49:29   (2nd Athena)

Congratulations to all who made the trip to Smyrna to do this race. They scored 72 points for the club championship and kept Brick from piling up points in another one of the made for Brick races. Special thanks to Ryan Lowe for rallying the troops to come out to this race.

Upcoming Bike Clinics and Races

Click here for info.

Kona Inspired

Brooke Saunders asked that we spread the word through the Tri-Dawgs to vote for an incredible woman she met at one of Jocelyn’s Ironman competitions. BethAnn Telford has been fighting brain cancer since 2004; it is her dream to compete at Kona. Ironman has a new program “Kona Inspired” which allows athletes to share their inspirational stories.  Eight athletes will win a chance to compete at Kona.  All they need is our vote and BethAnn is one of them. 

Here is the link:  Click the link and then click VOTE below the video.  You can vote daily through July 18.

Milestones

Congratulations to Vince Lafashia for earning a slot at Xterra Nationals in Utah!

MS Bike City to Shore Ride

Diane is doing this fundraiser. Click here if you would like to support Diane.

Best Carbs

Can you name five of the top sources of quality carbohydrates? Click here to see what they are.

Parade

Did you know that fellow Tri-Dawg Val Longhurst is also a Delaware state representative? Here's a note from Val. You can e-mail her if interested in joining her.

I'm doing a parade in Delaware City July 21st starting at 11.  Do you think any tridawgs would want to join?  Could always use more people to gently toss candy at the kids.  It's about a 2 mile walk.  I'm assemblying people at the Governor Bacon center @ 10:30 for line up.  Crabby Dicks is at the end of the walk.  Might be some encouragement:)

Bike for Sale

Fuji Aloha 1.0, about 5 years old, only used in tris and tt races. 54 cm. For Dawgs I will include look pedals, size 10 shoes, and bike computer.  $625.00

Fred Kahler    Fredkahler@yahoo.com

Lake Placid Ironman

Good luck to all who are doing this race next Sunday. I know Cindy Johnson, Lenny Rogers, Margaret Amidon, Chris Wolf, Eric Wolf, Patrica Clifford, Chris McGoldrick and Marianne Moore are entered. Sorry, I think I'm missing one or two. There will be no newsletter next week since I will be in LP as well helping Henry and Vince with the cheerleading and tailgating. At least  three of us will be having a fun day!  If you download the IronTrac app you can easily follow them during the course of a very long day.

Have a great week.

Coach

Newsletter July 8, 2012

Practice

Thanks to Kathy for running 2 out of the last three practices. I will be at practice this coming Saturday and then off to Lake Placid IM the following Saturday.

Michael Ramone Rundraiser

Michael is the owner of  Delaware Swim and Fitness, our primary team sponsor. He will be running for re-election as representative of the 21st District for the Delaware General Assembly. He is again hosting his annual crab feast at the Pike Creek club. Many Tri-Dawgs have turned out for this in the past and had an enjoyable time. Please join Marianne and me on July 15th. Details are in the attachment.

IM Arizona

IM Arizona Volunteer sign ups opened up on 7/1. Great way to secure a spot for the 2013 race. Dave Meyers is already signed up and would be interested in knowing if any other  Dawgs are going to volunteer.

Make-A-Wish Triathlon

September 29, 2012 – TriColumbia ChesapeakeMan Endurance Festival in Cambridge, MD is benefitting Make-A-Wish Mid-Atlantic this year! You can register for this event here. This is the same triathlon that was held for 28 years in Sea Colony but has now been moved. In fact their first year was my first triathlon! 

Race Results

Island Man Triathlon

   Michelle Wang   1:39

Brick Sprint Triathlon

   Craig Deputy   1:11 (3rd 20-24)

 

Diamond in the Rough Results

The rough part was clearly the hot weather with temps reaching 100 degrees and water temps of over 87 degrees. We scored an incredible 137 points and picked up 104 points on first place Team Brick which means we are now only 137 points behind. We had 23 make the podium! Thanks to the 34 Tri-Dawgs that came out to put on an amazing performance not to mention a great time. It is interesting to note that no other team cheers on their own team mates like the Dawgs do.

 

Sprint Results

   Blair Saunders  47:47  (2nd overall)

   Brian Welch   50:05   (3rd overall)

   Jake Minka   50:24   (4th overall)

   Vince Lafashia   50:39   (5th overall)

   Aaron Mason   1:00   (1st 30-34)

   Ryan Lowe   1:01   (1st 35-39)

   Sandy Womer   1:05   (2nd overall)

   Justine Sosnowski   1:08   (5th overall)

   Amanda Armstrong   1:10   (1st 35-39)

   Diana Ortiz   1:10   (2nd 30-34)

   Valerie Longhurst   1:18

   Jessica Smallwood   1:19   (3rd 35-39)

   Peggy Oleynick   1:20   (1st 50-54)

   Victoria Oleynick   1:21

   Nancy Welch   1:24

 

International Results

   Mike Welch   2:18   (2nd 30-34)

   Katie Dickerson   2:24   (1st overall)

   Dave Drysdale   2:25   (3rd 25-29)

   Margaret Amidon   2:28   (2nd overall)

   Dave Anshen   2:33   (3rd 40-44)

   Craig Deputy   2:33   (2nd 20-24)

   Stephanie Khan   2:37   (1st 45-49)

   Marianne Moore   2:43   (1st 55-59)

   Eric Wolf   2:44   (2nd Clydesdales)

   Chris Wolf   2:53  

   Vic Schodolski   2:54

   Brian Drysdale   3:08

   Eva Van Stratum   3:09   (3rd 50-54)

   Ray Jackson   3:13

   Ron Williamson   3:13

   Jess Spivey   3:14   (2nd 30-34)

   Dave Smallwood   3:15

   Bill Hollandsworth   3:31

   Diane Arnold   3:39

 

What Next?

Our next team races are North East which has a sprint and international distance on 8/12 and Lums Pond on 8/19 which offers a sprint tri and du. There is no doubt if we get the same kind of turnout for these races we could be sitting in first place by the end of August. If you can't make these check out Julie's Race Friday and the Dragonfly the week after. If you haven't been to one of our team races your missing the amazing team comeraderie that the Tri-Dawgs have. Come out experience the excitement!

For Sale

LifeFitness treadmill in as is condition for $250. Garmin 305 GPS watch best offer. Contact me for both.

Olympics

Congratulations to Andrew Gemmell for his win in the 1500 meter freestyle at the Olympic Trials. Andrew is on his way to the London Olympics. He is coached by Bruce Gemmell, his father and our masters coach. Andrew swam for the Delaware Swim Team which is affiliated with the Delaware Swim and Fitness Center.

Xterra Newsletter

Click here.

Stroke Analysis Article

Click here for an interesting NYT article on deep catch versus sculling in the freestyle stroke.

 

Have a great week!

Coach   

Newsletter June 30, 2012

OWS
The OWS at Lums Pond will not be held this Wednesday July 4th. Have a safe holiday.

Practice
Click here for Saturday's practice and here for a helpful read on swimming in rough water.

Michael Ramone Rundraiser
Michael is the owner of  Delaware Swim and Fitness, our primary team sponsor. He will be running for re-election as representative of the 21st District for the Delaware General Assembly. He is again hosting his annual crab feast at the Pike Creek club. Many Tri-Dawgs have turned out for this in the past and had an enjoyable time. Please join Marianne and me on July 15th. Details are in the attachment.

Diamond In The Rough
This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 21 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.

Diamond In The Rough Tailgating
We will be tailgating after this race. Look for our tents. Since we won't have Margaret and Diane to get us organized this is going to be a "whatever you bring, we'll eat and drink it" affair. Should be fun to hang out for a little while after the race and meet team members you might not have met before.

Club Championships
We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 31 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.

Race Results
Wyckoff Triathlon (.5 m swim/17 m bike/5 m run)
   Duncan Outslay   1:17:02

Mont Tremblant 70.3
   Marc Oleynick   4:51
   Dave Anshen   5:05
   Lenny Rogers   5:20
   Marianne Moore   5:51 (1st 55-59)
   Cindy Johnson   6:00
   Diane Arnold   6:03
   Dave Arnold   Volunteer Extraordinaire

Brick Sprint Tri  
   Blair Saunders 1:01 (2nd overall; 1st 454)
   Dave Drysdale   1:05 (5th overall; 2nd 25-29)
   Vince Lafashia   1:06 (3rd 40-44)
   Margaret Amidon   1:10 (3rd overall; 2nd 40-44)
   Eric Wolfe   1:10 (2nd Clydesdales)
   Josh Inkell   1:14
   Vic Suchodolski   1:16
   Aaron Mason   1:18
   Henry Speed  1:18

Brick AquaBike
   Diana Ortiz   1:17 (1st 30-34)

Mont Tremblant 70.3
I'm not sure if any of the six Dawgs who did this race will write a report but I wanted to say a few things about the race. First of all, it is by the far the best race Marianne and I have been to (except Kona, of course). Marco got us a five bedroom townhouse within walking distance to the transition which was spacious enough for the ten of us and very inexpensive. Every aspect of the race was first class and well run. The village next to the transition area was designed to look like a European village and it was really cool how the last half mile of the run went down through the center of the village. The village was loaded with shops, restaurants and lodging and a ski lift that took you from the bottom of the village to the top. I would guess that about 95% of the course was closed to traffic. The volunteers and townspeople went out of their way to make everything special for the athletes. The swim started off with a nine jet flyover not once but three times. The lake was crystal clear and about 74 degrees. The ride up was a little long (10.5 hours for us) but an easy drive. It was hard to believe this was Mont Tremblant's first triathlon. I would highly recommend this race for next year. They are also hosting a full Ironman in August.

Water Running
Click here for training tips for running in the water.

Bethany Beach Triathlon
Click here for information.

Lake George Triathlon
Click here for information.

Michael Phelps
Of course he is once again the big story as the Olympics approach. Click here to see short three videos on his recovery, nutrition and strength training.

Ironman App
IronTrac is an app that I used at Mont Tremblant to track everyone. I'd recommend it if you are tracking another triathlete in an Ironman event.

Make-A-Wish Triathlon
September 29, 2012 – TriColumbia ChesapeakeMan Endurance Festival in Cambridge, MD is benefitting Make-A-Wish Mid-Atlantic this year! You can register for this event here. This is the same triathlon that was held for 28 years in Sea Colony but has now been moved. In fact their first year was my first triathlon!

Have a great week nd a safe holiday.
Coach

Newsletter June 17, 2012

Practice

Click here for Saturday's practice.

 

Race Results

St. Andrews Sprint Triathlon- Too bad this doesn't count for team points because the Dawgs came up big in this race.

Blair Saunders   1:04   2nd overall male

Brett Saunders   1:10   1st 15-19

Jocelyn Saunders   1:11   1st overall female

Charles Collier   1:11   2nd 15-19

Grant Otto   1:13   3rd 15-19

Jake Minka   1:13   4th 15-19

Brooke Saunders   1:16   1st 15-19

Robert Beck   1:18   5th 45-49

Josh Inkell   1:21   5th 30-34

Thomas Coleman   1:22  

Carla Otto   1:24   4th 40-44

Alexa Murray   1:28   3rd 15-19

Lisa Curl   1:28   5th 45-49

Michael Barboun   1:30

Rich Biedermann   1:31

Jamie Coleman   1:34

Joanne Hennessy Slawter   1:53

Valerie Longhurst   1:57

Michael Pietruczenia   1:58

 

Milestones

Congratulations to Eva Van Stratum for qualifying for the Powerman Zofingen Long Course Duathlon Championships in Switzerland being held in September.

 

Diamond In The Rough

This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 17 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.

 

Club Championships

We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 2 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.

 

How to Run a Tempo Workout

Click here.

 

Complete Triathlon Guide

USA Triathlon, the national governing body for the sport of triathlon in the United States, offers readers authoritative advice from the sport’s top triathletes and coaches.

Click here for more details.

 

Improve Bike to Run Efficiency

Click here.

 

GPS Watch for Sale

I'm selling a Garmin 305 watch with HR monitor. Click here for details on it and what is included. It is 3 1/2  years old so I'm not sure what upgrades have been made to it since. Works perfectly well. I'm just buying something newer.  I'll take the best reasonable offer.  Coach

 

I will be at Mont Tremblant 70.3 so there will be no newsletter next week. Have a great two weeks.

Coach

Newsletter June 11, 2012

Practice

Click here for Saturday's practice and here for my blog and the podium spot.

 

Race Results

Lots of racing this weekend. Contact me if I missed your results.

 

Independence Triathlon

Katie Dickerson  47:58 (1st overall female)

Robert Beck   55:01

Josh Maybury   56:17  (4th 30-34)

Joanne Mullen   1:04:55

Larry Filtz   1:06:15

Kristin Lepley   1:14:18

 

San Diego Marathon

Patty Webster   6:02:32

 

Blackwater Duathlon (USAT National Long Course Championship)

Eva Van Stratum 4:24:48 (4th 50-54)

 

Eagleman 70.3

Mike Welch   4:33

Brian Welch   5:06

Jocelyn Saunders   4:48 (1st Masters)

Patricia Clifford   6:16

 

Eagleman Aquavelo

Brett Saunders   3:10  (1st 16-19)

Stephanie Khan   3:29  (1st Masters)

Brooke Saunders   3:55  (1st 16-19)

 

Tri-It

Dave Drysdale   48:50  (1st 25-29)

Ryan Lowe   49:37   (1st 35-39)

Dan Hahn   50:48   (3rd 35-39)

Allan Cox   57:53  (3rd 45-49)

Sandy Womer   58:11   (1st 35-39)

Kris Drysdale   1:04:26

Sarah McElrath   1:06:47

Steve Owens   1:07:17

Val Longhurst   1:21:31

 

Xterra East Coast Championships

Josh Loren   3:03  (7th AG)

Vince Lafashia   3:09  (11th AG)

 

Xterra Richmond Trail Run Half Marathon

Margaret Amidon  1:53  (1st AG Qualifies for Worlds in Hawaii)

 

Diamond In The Rough

This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 13 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.

 

Club Championships

We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 2 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.

 

Xterra Wetsuit Newsletter

Click here for some good information from them including repairing wetsuits.

 

Milestones

Val Longhurst filed for re-election for Delaware state representative in the 15th district. Between Val and Michael we have a lot of representation in Delaware!

 

GPS Watch for Sale

I'm selling a Garmin 305 watch with HR monitor. Click here for details on it and what is included. It is 3 1/2  years old so I'm not sure what upgrades have been made to it since. Works perfectly well. I'm just buying something newer.  I'll take the best reasonable offer.  Coach

 

IronSherpa

Click here for an amusing article on being your partner's sherpa/coach/cheerleader/psychologist etc.

 

Biggest Mistakes When Racing in Heat

Click here.

 

Have a great week!

Coach

Newsletter June 2, 2012

Practice

Click here for Saturday's practice and here for my blog and the podium spot.

 

MiamiMan

Looking to extend your season this fall. Click here for this triathlon in November with Internation and 70.3 distances.

 

Race Day Fueling

Ever have trouble choking down something to eat the morning of a long race? Click here to read a USAT article on what you can do to make sure you are well fueled.

 

Milestones

 

Race Results

Congratulation to Ryan Stahnke on winning the Hammonton NJ Duathlon!

 

Open Water Turns

Yes there is such a thing. Click here to maybe save some time and energy going around a bouy or drop someone who is drafting off you. I would not try this in a race without practicing it first.

 

Wetsuit Rental

Delaware Running Company is now renting wetsuits. They are also one of our sponsors so don't forget to mention you are a Tri-Dawg to get a discount.

 

Small Group Lessons

Kathy Minka, a fellow Dawg and DSFC Aquatics Director, has some small group lessons going for those who feel like they could benefit from a more instructional type setting to improve their swimming ability. You can contact her at kathym@freestyles.org or call 302-234-8500 for more information.

 

 

Have a great week!

Coach