Ironman Canada, Calgary 70.3, Chisago Half Ironman, Cotton Classic Time Trial, Swimming Summer Sectionals, Portland, OR

Sally Borg IM Canada July 2014Big races to report on this weekend! Congratulations to Sally Borg (pictured) for finishing her first Ironman at Ironman Canada! Congratulations also goes out to Heather Grahame who finished her first 70.3 in Calgary!

Ironman Canada

Sally Borg – 14:41  9th in AG – 1st Ironman!

Calgary 70.3

Heather Grahame – 6:03  6th in AG – 1st 70.3!

Here in the States, John Misner finished the Chisago ½ IM in Minnesota with a time of 6:32. His time last year in the same race was 7:18. John demanded that I note in this report that he was un-coached by Camelback Coaching prior to the same race last year. :)

In Arizona, Julie Kimball took 1st in her AG at the Cotton Classic Time Trial. Julie will be racing in the USA Cycling National Championships later this summer.

On the swimming side, we want to congratulate Tom Ottman who qualified for Junior Nationals in both the 200 and 400 meter freestyle at Summer Sectionals last weekend in Portland, OR. He dropped 3 seconds in his 200 free to swim 1:55 and dropped 4 seconds in the 400 to swim 4:06. Congratulations, Tom!

Good luck to Kirk Lacko, Patrick Haenel, Eero Allison and Heather Dean  who are racing Ironman Boulder this weekend!

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The Recovery Phase of the Swim Stroke is Exactly That

Recovery jpegIt’s easy to get bogged down in the technicalities associated with executing a proper swim stroke recovery and forget the guiding principle behind it. And that is . . . wait for it . . . to recover.

From the time your hand exits the water to the time it enters, you are giving your arm the opportunity to rest. Or, you should be. There is nothing to be gained by tension in the arms during the recovery phase of the swim stroke. Nothing.

Why do we carry tension in the recovery?

I can understand why it happens. You rush out of the office, drive to the pool in traffic, forget your swim suit, curse yourself for your stupidity, drive home to get it, curse yourself again because of all the planning you did to try to get ahead of the game and bring your swim stuff to work and it was all for naught, you finally arrive at the pool, dash into the locker room, check your watch, 30 minutes until your conference call, suit on, cap on, goggles on, sprint out to the pool, every lane full, ask first person if they mind circling and they say yes, crap, move to next lane, person floating on a noodle, can I share a lane, well, yes, I guess you can, you shrug, better than nothing, jump in, first lap, goggles leak, check watch, 20 minutes left, screw the warm-up, screw the drills, I need a workout damn it, 10 x 100 on 1:30 go, go, go, drive that hand into the water, spear it hard, pull like the devil, whip hand past the hip, contract every arm muscle you have and throw the arm forward again, yes, yes, yes, you’re working hard, squeezing every drop out of your limited swimming time, breathing in gulps, you drive your hand into the wall on that final stroke. Done! Yes! Another successful swim workout!

Whew . . .

Ok, then. So let’s breathe in deeply . . .  hold it a moment . . . there . . . now let it go . . . slowly . . . ahhhhh.

Better now.

So, yeah, there are many reasons a rigid recovery happens, none of which will benefit you in the long run. And let me emphasize, lest you think otherwise, a tense recovery will not help you swim faster. It will help you fatigue faster, but that’s about it.

Focus points to think about during the recovery phase of the swim stroke:

  1. After you finish your pull, think of “releasing” your arm into recovery. Don’t pull it, lift it, throw it. Release.
  2. Let your elbow guide the recovery movement. Your forearm, hand, and fingers should hang from  your elbow like a marionette arm. Loose. Relaxed. Like spaghetti. Resting. Recovering.
  3. When it’s time to enter, should you drive, spear, and grunt? No. Let your hand drop, slide, glide. Use gravity. Your hips and elbow are high. Use this potential energy. Let it all drop and your body will transition to the other side.

Fingertip drag

You know that fingertip drag drill your coaches always have you do? One of the many benefits of that drill is learning how to relax the arm during recovery. Your fingers should lazily drift through the water as they move forward. How relaxed can you make this movement? A drag and a drop. That’s what it should feel like. Slow down the recovery, drag and drop. Easy. Relaxed.

Warm-up

Warm-up is an ideal place to practice the fingertip drag drill. When you need to come down from work or whatever else life has thrown at you that day, do fingertip drag. For example, swim one length fingertip drag, followed by an easy length of quality freestyle, focusing on a relaxed recovery, on the way back.  You can even do a few lengths of this this between your main sets to remind yourself to let go of the tension.

This isn’t just about the stroke looking pretty, it’s about energy management. Accumulated fatigue. Don’t let needless tension gobble up precious glycogen and fry your arms. Relax. And do what the stroke says you should. Recover.

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Challenge Roth, Lisle Six-Hour Ultra Run, Taylor House Cycling

Rothsprint_Finish Kim EssendrupWe had some big events this weekend with the Roth Triathlon Festival in Germany, the Lisle, IL Six-Hour Ultra Run outside Chicago and the Taylor House cycling event in Flagstaff.

Congratulations to Matt Green who competed the world famous Iron-distance race in Roth with a time of 12:10. Kim Essendrup ran the Roth sprint distance race on Friday in a time of 1:28.

Frank Smith kept his monthly marathon streak alive by finishing the Lisle Six-Hour Ultra Run in 5:53. He covered 27 miles over the hilly course and took 2nd in his AG.

In Flagstaff, Brent Nichols, Joan McGue and Jim Rassi raced the Taylor House cycling event.

We want to wish good luck to Sally Borg who is racing her first IM race this weekend at Ironman Canada and to Heather Grahame who is racing her first ½ IM at theCalgary 70.3. Good luck, guys!

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Carlsbad Sprint Tri, Vineman 70.3, Mountain Man Sprint, Summerfest Half Marathon

Lots of results from this weekend!

In CA, athletes raced the Carlsbad Sprint Tri, one of the oldest and best triathlons in the US, and Vineman 70.3 a bit further north.

Carlsbad Sprint

Justin Roylance – 1:16 – 1st in AG and 16th overall

Jake Pruett – 2:03 – 3rd in Challenged Division

Cameron Donnell – 1:39 – 34th in AG

Darren West – 1:28 – 18th in AG

Luke Hamman – 1:32 – 9th in AG

Vineman 70.3

Laura Miles – 5:54 – 34th in AG

Russell VanBeber – 6:16 – 167th in AG

Eric Montgomery – 5:55 – 95th in AG

Summerfest ½ Marathon

Andy Cashetta – 1:45 – 3rd in AG

Angie Stoller – 1:45 – 2nd in AG

Mountain Man Sprint

Troy Olhausen – 1:22 – 5th in AG

Jona Davis – 4th overall and 1st in AG

Rebecca Felmly – relay

Good luck to Matt Green and Kim Essendrup who are racing in Roth, Germany this weekend. Matt is doing the Ironman Distance classic and Kim is racing the Sprint. Roth is the best triathlon festival in the world!

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Spring Meadow Olympic, Montana, JCC Sprint, RAGNAR Wasatch Back, Utah

RAGNAR Wasatch Back UtahA few nice results to post from over the 4th of July weekend!

Congratulations to Heather Grahame who won her AG in the Spring Meadow Olympic Triathlon in Montana. Heather will be racing the Calgary 70.3 in a couple of weeks. Here in AZ, at the JCC Sprint, Dana Kennedy took 2nd in her AG and Russell VanBeber took 1st in his. In Utah, Marianna Heon ran the RAGNAR Wasatch Back Relay – her 6th of the year! That’s the gorgeous photo shown here.

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Ironman Coeur d’Alene, Ironman Austria, Steamboat, San Diego International Sprint

Great racing this weekend! Our athletes competed in Europe, San Diego, Idaho and Colorado.

At Ironman Coeur d’Alene, Sharon Johnston put in a strong race and finished in 13:31, taking 3rd in her AG. Paul Kluzak finished in an impressive 12:16. Dwight Lundell had to DNF after 70 miles due to a broken spoke at mile 70 of the bike. Get ‘em next time, Dwight!

A bit further south, Heidi and Dan Logsdon raced in Steamboat, CO. Dan did the Olympic while Heidi took on the ½ IM. Dan finished in 2:49 and took 3rdin his AG. Heidi crushed the hilly half and finished in 5:35 taking 7th overall female and 1st in her AG.

Across the pond, Nir Joels raced IM Austria, finishing in 10:59 on a spectacular course.

Closer to home, Jona Davis raced the San Diego International Sprint and took 4th overall female and 2nd in her AG. Jona is racing the sprint World Champs in Canada later this summer.

Congrats, everyone!

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Mont Tremblant 70.3, Seattle Marathon, Show Low Sprint, Olympic, Half, Winding Trails Mini Xterra, Lake Terramuggus Sprint

A little late on the race reporting from the weekend, but congratulations to Dorothy Waterhouse who raced at Mont Tremblant 70.3 in Canada. Dorothy finished in 6:14 and took 38th in her AG. Also, Galina Kelly ran a PR time of 3:51 at the Seattle Marathon and qualified for the Boston Marathon! Her time was a PR by over 17 min!

Jennifer Klein had a fun week as she raced two events within 72 hours. On Tuesday, she raced the Winding Trails Mini Xterra race in Farmington, Connecticut and took 6th in her AG. On Thursday she raced the Lake Terramuggus Sprint Tri in Marlborough, Connecticut and finished in 1:20, taking 7th overall female and 3rd in her AG.

In Show Low, we had several people race the Sprint. Olympic and ½ IM races.

Sprint
Charlie Shields – 1:28 – 1st in AG

Olympic
Laura Miles – 2:57 – 5th in AG
Joan McGue – 4:11 – 3rd in AG
Mike Wallace – 2:24 – 5th in AG
Justin Roylance – 2:24 – 4th in AG

½ IM
Kirk Lacko – 5:32 – 4th in AG. Kirk raced Escape from Alcatraz a few weeks ago and will be racing IM Boulder later this summer.

Congratulations to all our athletes!

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Boulder 70.3, UK 70.3, Bryce 100-mile run, 24-hr MTB National Championships – Gallup, NM, Bay Area Father’s Day 5k

Kyrsten Sinema Boulder 70.3 15Jun14 croppedWhat a great weekend of racing from around the US and the world! From the Bay Area to Boulder, from Bryce to Gallup, and across the Atlantic, our athletes enjoyed stellar performances.

Special congratulations go to Toby Baum who raced the Bryce 100-mile run in Utah on Sunday and finished in 32:53. This was Toby’s first 100 miler. Todd Silva is racing his second 100 miler this weekend at the Bighorn 100 in Sheridan, WY. Good luck Todd!

Father’s Day 5K – Bay Area, CA
Will Rossiter – 18:23

UK 70.3 – Wimbleball, England
Matt Green 6:29 – Matt will be racing Challenge Roth in a couple of weeks. The UK 70.3 is known as one of the toughest ½ IM races on the circuit.

MTB 24 hour National Champs – Gallup, NM
Ric Emery – 10 laps (191 miles) – 6th place in the solo/single speed category.

Boulder 70.3
Eero Allison – 5:21 PR! 24th in AG
Heather Dean – 5:31 PR! 14th in AG
Kyrsten Sinema – 7:35 – 114th in AG
Dana Kennedy – 6:24 – 81st in AG

Bryce 100 mile run
Toby Baum – 32:53

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RAGNAR Trail Snowmass

RAGNAR Trail Snowmass Jun 2014Congratulations to Marianna Heon who raced her fifth RAGNAR Relay race of
the year this past weekend in Snowmass, CO. What a great location!

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Boise 70.3, Longmont, CO Olympic, Canyon Lake 5K

The weather is getting hotter, but we still had athletes racing this weekend. Three raced in Longmont, CO at the Olympic Distance and two athletes raced the classic Boise 70.3 race. Closer to home, Peter Ney took 4th overall at the Canyon Lake 5K Swim. Great job, guys!

Longmont CO – Olympic
Dorothy Waterhouse – 2:59 – 1st in AG
Heidi Aarsby – 2:35 – 2nd in AG
Dan Logsdon – 2:39 5th in AG

Boise 70.3
Jim Rassi – 9:39
Patrick Haenel – 5:25 35th in AG

Canyon Lake 5K
Peter Ney – 4th overall

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