Ironman Arizona

2014-11-16 15.18.33Congratulations to our athletes who competed in IMAZ on a terrifically challenging day. Whether you finished or not, whether you PR’d or not, the fact that you made such a valiant effort on the windiest day IMAZ has seen in its eleven-year history, is worthy of the utmost respect and admiration.

The quick stats:

26 starters

22 finishers

10 first-timers

4 PR’s

4 podium finishers

2 age group winners

2 Ironman Hawaii qualifiers

Name                                                   Time    Age group rank

Gabi Wasserman                                 10:22   4 –  1st IM

Will Rossiter                                       10:29   23

SheriAnne Nelson                               10:41   5

Mike Wallace                                      10:48   33 –  1st IM

Paul Klusak                                         11:29   46

Darren West                                        11:40   74

Tali Klip                                              11:46   8 –  1st IM

Sharon Johnston                                  12:05   1 –  PR! Kona Qualifier!

Toby Baum                                         12:05   122

Eric Montgomery                                12:16   109 –  PR!

Troy Olhausen                                     12:28   119 –  1st IM

Dwight Lundell                                  12:32   1 –  Kona Qualifier!

Bret Scott                                            12:44   72 –  PR!

Caroline Sekaquaptewa                      13:40   56 –  PR!

Luke Hamman                                    14:01   82 –  1st IM

Ted Morrison                                      14:28   84 –  1st IM

CJ Ketterer                                          14:31   73 –  1st IM

Kristi Cristello                                     14:41   67

Amy Engel                                          15:20   48

Jeremiah Herrman                               15:54   346 –  1st IM

Dina Scott                                           16:37   78  – 1st IM

Bo Micek                                            16:40   329 –  1st IM

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Moab Trail Marathon, RAGNAR, Clearwater Olympic, FL

Congratulations to Adela Riehle, who competed in one of the hardest off road marathons in the World. She ran the Moab Trail Marathon and finished in 8:31!The last 5K involves running through a “Tough Mudder” like obstacle course. Brutal.

In the world of RAGNAR, Elaine Rayski raced in Las Vegas and Ken Mantay and Barb Wang took to the trails in McDowell Mountain Park.

In Forida, Kevin La Ra raced at the Clearwater Olympic Distance race and finished in an impressive time of 2:26. This was good enough for 5th out of 34 in his AG!

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Ironman Florida, Tri2Unify Tri, Phx 10K, Indianapolis Marathon, Napa Valley Sprint

special olympics finish nov 2014We had a smattering of everything this weekend – a 10K, a marathon, a couple sprints and an Ironman. Congrats to all our finishers, especially Kara Gibson, who toughed it out to finish Ironman Florida on a rough weather year–a cancelled swim due to rip currents and 35mph winds on the bike. Way to get to the finish line, Kara!

Also, a huge thank you to those who came out to support the Tri-2-Unify Triathlon in support of Special Olympics Arizona!

Ironman Florida

Kara Gibson                13:44   115th AG

Phoenix 10K

Kal Raman                  46:58

Indianapolis Marathon

Frank Smith                4:36     102nd AG

Napa Valley Sprint

Mike Haenel                1:14     6th AG

Tri-2-Unify Triathlon

Elaine Rayski              1:30     3rd AG

Barb Wang                  1:23     3rd AG

Ken Mantay                1:25     6th AG

John Misner                 1:16     3rd AG

Steve Sharp                 1:33     8th AG

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Salt River Half Marathon, Skyline Sprint Tri, Austin 70.3

Caroline Sekaquaptewa Salt River Half Marathon Oct 14

Caroline Sekaquaptewa – On her way to winning the Salt River Half Marathon

Great results this weekend! Congratulations to Caroline Sekaquaptewa who won the Salt River Half Marathon! And we had another overall champion in Mike Wallace who took first at the Skyline Sprint in Mesa. In Austin, TX, Shawn Ryan and Patrick Haenel raced the Austin 70.3. Shawn finished in 5:47 and took 68th in his AG while Patrick finished in 5:16 and took 17th in his AG!

Salt River Half Marathon

Caroline Sekaquaptewa – 1:30 –  1st overall


Skyline Sprint

Mike Wallace – 1st overall

Austin 70.3

Shawn Ryan – 5:47 – 68th in AG

Patrick Haenel – 5:16 – 17th in AG

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SOMA Half and Quarterman, Paguera Half Distance European Championships, Spain, Bisbee 1000 Stair Climb, St. Louis Half Marathon, Lake Powell Half Marathon, Prescott 6-hr MTB

Deb Fuentes SOMA Oct 2014 photo by Ron Cazort

Deb Fuentes SOMA Oct 2014. Photo by Ron Cazort

Lots to report from the weekend! Congratulations to Matt Green who competed for Great Britain in the ETU Half Distance Triathlon European Championships in Paguera-Mallorca, Spain! And stateside, Paul Klusak completed the St. Louis Half Marathon in a PR of 1:28!

Closer still, we had athletes race in Lake Powell, Prescott, Bisbee, and finally, Tempe, at SOMA!

Great job to all of you, especially those who suffered through another sizzling day at SOMA. Special mention to Gabi Wasserman who placed 3rd in the highly competitive M20-24 age group, finishing in 4:43!


Lake Powell Half Marathon

Adela Riehle 9th AG 2:01

Saint Louis Half Marathon

Paul Klusak 1:28 PR!

Prescott 6-hour MTB

Ric Emery 7 laps  2nd place in the Single Speed Category

Bisbee 1000 Stair Climb

Heather Dean 5th AG of 141   46:21

Eero Allison 5th AG of 105   42:13

SOMA Half Ironman

Ashley Crossman 12th AG 5:47

Bo Micek 60th AG 7:11

Bret Scott 35th AG 6:19

Dina Scott 25th AG 7:38

CJ Ketterer 5th AG 5:46

Cameron Donnell 46th AG 7:04

Eric Montgomery 39th AG 6:07

Gabi Wasserman 3rd AG 4:43

Kathy Stanley 7th AG 5:57

Kevin La Ra 46th AG 6:07

Luke Hamman 25th AG 6:15

Mike Wallace 9th AG 5:02

Sally Borg 3rd AG 6:30

Steve Sharp 21st AG 8:20

Tali Klip 4th AG 5:55

Ted Morrison 29th AG 6:33

Troy Olhausen 22nd AG 5:37

Caroline Sekaquaptewa  12th AG    6:24

Kristin Patterson 11th AG  6:20

SOMA Quarterman

Joan McGue 2nd AG 3:33

Amy Engel 3rd AG 2:58

Kyrsten Sinema 8th AG 3:24

Preston Miller 3rd AG 3:09

Paguera Half Distance Tri European Championships, Spain

Matt Green

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Ironman World Championships, Kona, Henley on Thames Half Marathon, England, Long Beach Marathon, Appalachian Series Marathons, YMCA Palm Desert Sprint Tri

Results from around the country and around the world! Congratulations to John Misner for finishing Ironman Hawaii in Kona on Saturday. On what is being called the hottest and windiest race day since 2004, John battled on to finish in 16:28! Nice job, John!

Ironman Hawaii
John Misner – 16:28

Henley on Thames Half Marathon, England
Kim Essendrup – 1:50 PR!

Long Beach Marathon
Angie Stoller – 3:43 qualified for Boston!
Andy Cashetta – 3:43 – PR!

Appalachian Series Marathons
Frank Smith ran two marathons in two days over hilly courses – 5:02, 5:20. These races represent his 63rd and 64th marathons in his running career!

YMCA Palm Desert Sprint Tri
Jennifer Klein – 1:09 – 3rd in AG, 5th overall female.

Tour de Scottsdale
Chris McCarthy took 1st in his AG in the 30-miler and Sue Frome finished in 3:38 over the long course and took 3rd in her AG.

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Twin Cities Marathon and Silverman 70.3

Ken Mantay Silverman 70.3 Oct 2014The fall season is upon us! Congratulations to Anne Jackson who raced the Twin Cities Marathon this weekend and qualified for Boston with a time of 3:55! Also, congratulations to everyone who raced at the Silverman 70.3 on Sunday. Brutal conditions this year – like SOMA, but on a much harder, hillier course.

Lastly, good luck to John Misner, who races IM Hawaii this weekend!

Twin Cities Marathon
Anne Jackson – 3:55 – qualified for Boston!

Silverman 70.3
Sharon Johnston – 6:31 – 2nd in AG
Joan McGue – 8:56 – only one in AG to finish!
Dwight Lundell – 6:44 – 1st in AG!
Darren West – 5:51 – 25th in AG. Ran 1:54 on that hard course.
Ken Mantay – 8:52 – 140th in AG

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Lifetime Fitness Tri, Pacific Northwest Regional Championships, Air Force Marathon, Plano Balloon Festival Half Marathon

Amy Engel podium Lifetime Tri 2014-09-23 12.46.12We had 7 age group winners this year at the Lifetime Fitness Tri – not bad!! Special mention to Kevin La Ra for his first ever podium placing–a win, no less!–in the sprint distance! Also, congratulations to Jake Pruett, who took first in his division at the US Para Tri National Championships, held in conjunction with the Lifetime Tri. And in the Pacific Northwest Regional Championships, hosted by the Portland Triathlon, Heather Grahame took 3rd in her age division.


Lifetime Sprint

Mike Wallace   1st   1:11

Kevin La Ra  1st  1:17

Matt Green  2nd  1:17

Kathy Stanley  1st  1:21

Jake Pruett  1st   1:30   This was a 7 min PR for Jake!

Amy Engel  3rd   1:31

Mike Haenel  12th  1:32

Adela Riehle  6th  1:33

Preston Miller  1st   1:42

Bo Micek  21st   1:43

Ken Mantay  1st   1:47

Lifetime Olympic

Cameron Donnell 24th 2:54     1st Olympic distance race!

Sally Borg 5th 3:13 – this despite crashing on the bike!

Troy Olhausen 20th 2:52     1st Olympic distance race!

Ted Morrison 33rd 3:11

Susy Signa 9th 3:25

Bret Scott 1st 3:01

Dina Scott 5th 3:39 1st Olympic distance race!

Caroline Sekaquaptewa 12th 3:16

Kyrsten Sinema 11th 3:26 – PR!

Galina Kelly  2nd 2:44

Portland Triathlon, Portland, OR –  Pacific Northwest National Championships

Heather Grahame 3rd 2:21

Air Force Marathon

Frank Smith 101st 4:32 – Frank has now run a marathon in 25 consecutive months!

Plano Balloon Festival Half Marathon

Barb Wang 2:08     6th – and this was out of 105 people in her division. Impressive!

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USAT Art and Science of Triathlon 2014 International Coaching Symposium Recap: Keep it Simple

USAT Art and Science of Triathlon badge 2014The USAT Art and Science of Triathlon 2014 International Coaching Symposium was held at the Mandalay Bay Hotel and Casino in Las Vegas this year—I know, rough—just upstairs from Interbike, where vendors showcased the latest and greatest in technologies and advancements in the bike industry.

But while bike technology continues to develop, along with other equipment and training aids found in triathlon, the overwhelming takeaway from the conference this year was that basic, current coaching principles remain valid. What was accurate twenty, thirty, forty years ago is still accurate today, and published studies continue to confirm this. So we would not categorize the information presented at this year’s conference as “learnings” so much as “affirmations.”

The other takeaway of note was communicated by this year’s keynote speaker—Michael Phelps’s coach, Bob Bowman—who laid waste to the myth (and marketing) of coaches who claim to have a unique, vastly superior coaching methodology. Why? Because everything we teach is available somewhere in the public domain, and if these revolutionary coaching methods were really that great, most of us would have adopted them.

Mr. Bowman stated in no uncertain terms that there is no secret set, no highly classified training regimen, and certainly no “super coach” that dispenses training advice that no one else knows about. The “recipe” for coaching endurance athletes is the same across the board. You build foundation. You incorporate high intensity work. You strength train. You listen to your athletes, communicate, motivate.

Beyond these two main themes, I’ve listed below several topics presented at the conference, in no particular order, along with general thoughts. You’ll see a pattern in that if it’s training related, it’s not new.

1. The most important training element for any athlete is consistency, day in and day out. In other words, the hardest part of regular exercise is the “regular,” not the “exercise.” Hear! Hear! Truer words have not been spoken.

2. Lecturers across the board repeated that periodization, long duration/ low intensity work, short duration/ high intensity work, strength training, flexibility, and dedication to gaining efficiency in technique are still the hallmarks of a quality training program.

3. In speaking with other coaches, we sensed a bit of a backlash against technology. Most felt that too much time is being spent here, and it takes away from what people enjoy about the sport and what used to be fun. All the triathlon greats—Dave Scott, Mark Allen, Scott Tinley, Scott Molina and the rest—trained and raced at the highest levels, indeed comparable with today’s highest performing athletes, with nary a Garmin in sight.

4. Triathlon is flattening in growth. USAT is trying to come up with initiatives to encourage participation by children who do not have triathlete parents.

5. USAT would like to increase diversity in its membership.

6. Speaking to the previous three points, the underlying irony is that technology could be—and probably is—inhibiting the sport’s growth. What better way to turn off someone from the inner city than introduce them to a sport that “requires” Training Peaks software, a $6,000.00 tri bike and $3,000.00 power meters?

7. In the world of bike fitting, there’s a renewed emphasis on comfort and sustainability of the rider position over pure aerodynamics. This is obviously not new.

8. In swimming, there was an emphasis on efficiency along with the recognition that open water swimming with people all around you presents a significant challenge to maintaining efficiency. Being able to remain relaxed and maintain form in that chaos is critical. Uh . . . yeah. Not new.

9. The word “doping,” never surfaced. Talk about having your head in the sand. This is one area where triathlon needs to pay attention or we risk going down the path that some of our sister sports have.

10. High intensity training is critical for maximizing performance. According to research, the most effective intervals are longer intervals as opposed to shorter intervals. That is, four- to ten-minute intervals versus fifteen- to thirty-second intervals. Nothing new here.

11. At the “high intensity” lecture, the takeaway was that less is more. This refers to the overall volume of high intensity training performed throughout the year, not the duration of the interval itself. A story was related about Paula Newby-Fraser, eight-time Ironman Hawaii winner, who, one year, tried to keep up with peers who had adopted a training regimen that included high volumes of high-intensity training, and said it was the biggest mistake of her career. She ended up injured and had a catastrophic melt-down in Kona that year.

12. Insecurity is one of the leading reasons for pursuing too much high-intensity training. We sound like broken records on this one. Trust in the plan. Be patient. Too much, too soon, can destroy all gains from a well-laid training program.

13. Vegans can compete at a high level of athletic performance, but it requires a lot of food and a lot of planning.

14. The mental aspect of racing received a lot of attention this year. Bob Bowman highlighted this in his speech about training Michael Phelps. You develop your mental toughness through training and visualization.

15. Jeff Galloway, noted long-time running coach and author, expanded on this in his lecture on the mental aspects of long-distance running. He suggested mental tricks such as mantras. His favorite is to repeat the following when you wake up early to train: “Feet on the floor. Alarm off. Coffee.”

16. Also from Jeff Galloway, the run-walk method is viable on long training runs, in addition to races. Our Ironman athletes, in particular, have known this for years.

17. Programs for kids should be fun, skills based, non-technical, and without parental interference.

18. New athletes need to remember patience. Enjoy and embrace the journey. Make Ironman a long-term goal, not a short term goal.

19. Integrity in the coaching community. In a poll among coaches who have been in the business the longest, this was a big worry. New coaches want to be big and they want it right now. Short cuts, promotion of supplements and fads, and pie-in-the-sky promises often accompany such new coaches. Athletes beware of the coach promising the moon with their trademarked “such-and-such method.” These are marketing tools, pure and simple.

20. Absent this year was the talk of fads like barefoot running, shoes that promote forefoot strikes, and CrossFit methods for getting out of bed in the morning.

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Capitolaman Aqua Bike, Water for Life 50K, Malibu Olympic, Hearts for Health 6-Hour Ultra Run

The fall race season is in full swing! Congratulations to everyone who raced this past weekend and good luck to everyone racing this coming weekend! Our athletes will race at Ironman Lake Tahoe as well as the Lifetime race in Tempe.

Capitolaman Aqua bike

Jenifer Garner – Jenifer finished this race  10 months after tearing her ACL/MCL. This was her first event back after the surgery.

Water for Life 50K

Kim Essendrup finished this grueling 50K as a training run. Kim is preparing for Roth 2015.

Malibu Olympic Tri

Will Rossiter – 2:19 – 5th in AG and 20th overall male. Will finished the race with a 39:40 run! He will be racing IMAZ this fall.

Sally Borg – 3:13 – 3rd in AG – Sally raced IM Canada in late July.

Hearts for Health 6 hour Ultra Run

Frank Smith – 31.4 miles covered – 6th overall place. Frank keeps his monthly marathon streak on track!

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