tag:blogger.com,1999:blog-82482282731242554492023-11-16T05:49:42.460-05:00Janda Ricci-Munn"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." -T.S. EliotUnknownnoreply@blogger.comBlogger164125tag:blogger.com,1999:blog-8248228273124255449.post-22148990212260347722016-08-24T16:31:00.004-04:002016-08-24T16:49:46.544-04:00Another Timberman 70.3 Title In the BooksI've been on a long hiatus from blogging, and full time coaching, since returning to teaching back in 2011. A lot has changed since that time (the birth of our son in 2013 and daughter the following year bringing about the biggest changes, of course!) but much has remained the same.<br />
<br />
I've enjoyed coaching a smaller group of athletes these past few years, yet still get the same old thrill whenever someone sets a new PR or achieves something they've been working so hard for. By this point in the game, I could really care less if the people I work with are back-of-the-packers or world beaters; at the end of the day, it's the daily commitment to excellence and tenacity out on the race course that I respect the most about the athletes I have the pleasure of working with, not necessarily who generates the most headlines.<br />
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That being said, I'm very excited about the progress that one of my up-and-coming stars, Rob Hollinger, is making. Rob and I met about a year and a half ago after I posted a set of race wheels on Craig's List. Rob was fresh out of college at the time and training for his first full season of triathlon. I was happy to sell him the wheel set but also sent him on his way with some advice: Find a coach. About a week later, we began working together.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilJoyUvGAdpoZPR_ak2rxLZs0INJ3egwp-svnmy-20x4b5r113PGyQkdC0XOtE0pdtw0v0f3sMJ07kbvWfJ5PfekOupDoauX7ii_A85ACQCEK6QEJnRFw36ZTYjDdJQnuX_dBdIgWyOrKp/s1600/RobH.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilJoyUvGAdpoZPR_ak2rxLZs0INJ3egwp-svnmy-20x4b5r113PGyQkdC0XOtE0pdtw0v0f3sMJ07kbvWfJ5PfekOupDoauX7ii_A85ACQCEK6QEJnRFw36ZTYjDdJQnuX_dBdIgWyOrKp/s320/RobH.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rob Hollinger</td></tr>
</tbody></table>
Well, that chance meeting has turned into something special as Rob has quickly blossomed into one of the region's best triathletes and is now on the verge of turning Pro. Although just 24 years old, Rob won the overall amateur title at Timberman 70.3 this past weekend, beating a handful of pros, and a ton of great age groupers in the process. I believe this is the 3rd or 4th time someone from "Team JRM" has taken that title up in New Hampshire, and I'm sure it won't be the last. Rob is an incredibly focused and committed triathlete who works full time while quietly paying his dues via the early morning runs, smoldering after work summer rides and fatigue laden evening swim sessions. I respect his work ethic and the calm, collected approach he brings to racing. Rob's progress has been nearly linear this past year and a half, and we're just seeing the tip of the iceberg in regards to his performance potential.<br />
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My time away from racing and full time coaching has provided ample opportunity for reflection. Despite laying low these past five years, members of my crew have won national championships, claimed numerous regional titles, graduated to the pro ranks and even been picked up by Team USA elite development resident programs. And although their accomplishments net me little in the way of "street cred," I have taken just as much pride from the performances of my "non elite" athletes while watching them do things like cross the finish line in their first Ironman, set PRs in training and racing, and accomplish things they at first struggled to do or had failed to achieve.<br />
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At the end of the day, helping athletes to achieve their own athletic dreams while immersing myself fully in the world of endurance training and racing as well is what I love to do most. Perhaps it's time to turn this ship around and make some changes in 2017...<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-53101044060369401662011-03-15T20:13:00.002-04:002011-03-15T21:06:09.227-04:00My Favorite Jim Munn Recollection<span style="font-style: italic;">I'll never forget the day that my dad returned home, clutching a blood soaked "Mighty-Mac" jacket in his left hand. Although I couldn't have been much older than 6 years of age at the time, I was keenly aware of the significance of what had just transpired. The following comment was posted on the Gloucester Daily Times' comments section that accompanied the </span><a style="font-style: italic;" href="http://www.gloucestertimes.com/local/x740875473/Coach-writer-Jim-Munn-dies-at-72">following article</a><span style="font-style: italic;"> about my late father. Out of all the accomplishments the man achieved in his lifetime, this one was most likely his most meaningful...</span><br /><br /><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>ZH-CN</w:LidThemeAsian> <w:lidthemecomplexscript>AR-SA</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:applybreakingrules/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> <w:splitpgbreakandparamark/> <w:dontvertaligncellwithsp/> <w:dontbreakconstrainedforcedtables/> <w:dontvertalignintxbx/> <w:word11kerningpairs/> <w:cachedcolbalance/> <w:usefelayout/> </w:Compatibility> <m:mathpr> 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<w:lsdexception locked="false" priority="31" semihidden="false" unhidewhenused="false" qformat="true" name="Subtle Reference"> <w:lsdexception locked="false" priority="32" semihidden="false" unhidewhenused="false" qformat="true" name="Intense Reference"> <w:lsdexception locked="false" priority="33" semihidden="false" unhidewhenused="false" qformat="true" name="Book Title"> <w:lsdexception locked="false" priority="37" name="Bibliography"> <w:lsdexception locked="false" priority="39" qformat="true" name="TOC Heading"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:Arial; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p style="color: rgb(0, 0, 153);" class="MsoNormal">When I was just four years old I was hit by a car on Elm St. I was thrown ten feet, and landed on the ground. I broke many bones, split my head open, my heart stopped, and ultimately was in a coma for three days before waking up and surviving. While I was on the ground, lifeless, A gentleman walking by who witnessed the commotion, ran over and started CPR on me. He kept me alive until the paramedics arrived with the defib. That man who saved my life was Jim Munn. I later became best friends with all three of his kids and spent many days at his house. He was a great man and role model. I owe my life to him. Rest in Peace Jim, thank you for all you have done for me. Heartfelt condolences go out to Lois, Janda, Cory, and Kansas.</p><p style="color: rgb(0, 0, 153);" class="MsoNormal"><br />~Vinnie Scuderi Jr.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-78897676036566154572011-03-14T20:24:00.000-04:002011-03-14T20:25:19.941-04:00James Andrew Munn<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>ZH-CN</w:LidThemeAsian> <w:lidthemecomplexscript>AR-SA</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:applybreakingrules/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> <w:splitpgbreakandparamark/> 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mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:Arial; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults ext="edit" spidmax="2049"> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout ext="edit"> <o:idmap ext="edit" data="1"> </o:shapelayout></xml><![endif]--> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">On Sunday, March 13<sup>th</sup>, Jim Munn, writer, coach and political activist, passed away after putting up a courageous six month fight against an incurable case of malignant melanoma.<span style=""> </span>Jim was surrounded by his loved ones at all times during the months, days and hours preceding his death.<span style=""> </span>From the time he was diagnosed with the terminal illness right up until the day that he decided that he was ready to pass on, Jim lived each day to the absolute fullest, and chose to spend his final months celebrating life.<span style=""> </span>The bravery and unwavering positivity that he displayed while facing death head on were typical of the man who was not afraid to fight passionately for what he believed in over the course of 72 years of life well lived.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Jim was born on November 1<sup>st</sup>, 1938 in Warren, PA.<span style=""> </span>At an early age, he and his family moved to Erie, PA where Jim spent his boyhood.<span style=""> </span>A great storyteller, Jim would often recount tales of grandiose adventure from those formative years when telling bed-time stories to his own boys.<span style=""> </span>Accounts of escape and evasion exploits up upon the infamous “Devil’s Backbone” ridgeline, full-fledged neighborhood BB gun fights and walking backwards, while blindfolded, over the death defying “skinny bridge,” spurred his young sons’ respective sense of imagination and desire for adventure,<span style=""> </span>much to the chagrin of their mother and even hapless local business owners such as Mac Bell who on more than one occasion were cast as the role of “unwilling participant” in the boys’ overly-adventurous endeavors.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Jim’s enthusiasm for all things adventure related paved the way for his love of activities such as backpacking and mountaineering.<span style=""> </span>He had a particular fascination with Mt. Everest, especially the doomed Mallory and Irvine expedition upon said mountain back in 1924.<span style=""> </span>He was convinced that the men had, in fact, summited before perishing on their descent back down the mountain.<span style=""> </span>He was a voracious reader of mountaineering exploits from around the globe; unfortunately, the same could not be said about his regard for school assigned reading literature and, as such, his parents felt that military high school would be in his best interest.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Whether four years at a military academic institution provided any sort of long lasting discipline for a young man who was not overly-fond of following the rules is still up for debate to this very day, but this much can be said about<span style=""> </span>Jim’s relationship with academics; he did manage to graduate high school and subsequently complete his four-year college degree with a dual major in art and journalism.<span style=""> </span>Post college, his love for both writing and art led him to San Francisco where he quickly immersed himself in the local writing scene.<span style=""> </span>Although he soon made a name for himself with folks like Allen Ginsberg, and seemed poised for a successful career as a writer, Uncle Sam had other plans; draft papers sent him packing for a three year stint in the United States Army.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Upon completion of basic and advanced military training, Jim was assigned to the 503<sup>rd</sup> military police division.<span style=""> </span>His unit was deployed during the 1962 “Battle of Oxford” at the University of Mississippi, when riots erupted due the planned admission of an African-American, James Merideth, to the school.<span style=""> </span>The extreme, and often violent racism that Jim saw directed not only towards Merideth, but also towards his fellow African-American soldiers throughout his time in the military, served to strengthen his resolve to fight for the rights of the oppressed and less fortunate.<span style="color: red;"><span style=""> </span></span>And fight on he did; upon discharge from the Army, he moved to Boston and pursued work as a social worker and member of the Boston Boys & Girls club while also becoming heavily involved in the progressive labor party movement.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">In the early 1970s, Jim and his soon-to-be wife, Lois Ricci, moved to Gloucester.<span style=""> </span>Lois, born and raised in Lexington, MA, had spent many a day at the beaches of Gloucester with her family while growing up, and always had a deep admiration for the beautiful city along the coast.<span style=""> </span>The pair took jobs at Gorton’s of Gloucester, and it wasn’t long before Jim began “being Jim” once more; serving as a board member on Gorton’s labor union <span style=""> </span>and advocating for worker’s rights.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">By 1979, Jim’s family had expanded to include three boys, all born within a four year timeframe.<span style=""> </span>To support his family, he turned to a trade that he had been involved in since his college years<span style="color: red;">;</span> house painting.<span style=""> </span>Seventy plus hour work weeks were the norm for the father of three who placed his commitment to family and social work ahead of his own well<span style="color: red;">-</span>being.<span style=""> </span>Although health and wellness ranked low on his list of priorities, things began to change when his oldest son, Janda, took up an interest in running at age seven.<span style=""> </span><span style=""> </span>Despite his two pack-per-day cigarette habit, Jim jumped whole-heartedly at the chance to help his son with his newfound interest in running and quit smoking cold turkey in order to do so.<span style=""> </span>The two logged countless hours of training together, and Jim drew upon his experience as a high school and collegiate runner to help Janda to prepare.<span style=""> </span>In doing so, Jim also went on to run an amazing 2:52 marathon at the age of fifty.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Jim’s passion for running led to his appointment as the O’Maley Middle School cross country coach back in 1987.<span style=""> </span>A little known fact is that the program was actually slated to be cut from the school’s athletic program due to low participation numbers.<span style=""> </span>Former Principal Anthony Marino<span style="color: red;"> </span>was kind enough to give Jim a chance to turn the program around however, and within 2 years, “Coach Munn” had done just that; between 1987 and 1989 the program had grown from just 6 annual participants to nearly 60.<span style=""> </span>The road had been paved for what was to come.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Jim continued to serve as the O’Maley Middle School cross country coach, while also accepting the assistant track coach position at Gloucester High School in 1990.<span style=""> </span>When head coach Bob Roland accepted the athletic director’s position in 1994, Jim assumed head coaching responsibilities for the program and racked up a performance record the likes of which have never been seen in Gloucester’s athletic history:<span style="color: red;"><span style=""> </span></span>257 wins and just 10 losses between his indoor and outdoor high school track & field squads and nearly 200 consecutive wins as the longtime O’Maley coach.<span style=""> </span>His programs produced numerous state champions, state records, state and class titles and even a national championship title along the way. The 2000 GHS quartet of Ngai Otieno, Shawn Milne, Josh Palazola and Tristan Colangelo not only won the National distance medley relay title during the 2000 U.S. Indoor Track & Field Championship, they set a record that still stands to this day and remain the only team in U.S. history to ever run under 10 minutes for the distance indoors.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Coach Munn’s greatest attribute was his ability to inspire the athletes under his care to believe that they were capable of greatness. “Why not us?” was one of his favorite rhetorical questions.<span style=""> </span>He challenged his athletes to never settle for anything less than their absolute best and to set the bar high.<span style=""> </span>His support for GHS students transcended athletics; he was adamant that art, music, theatre, and vocational studies, along with athletics, all provided tremendous, life shaping opportunities for young people and that their continued support<span style=""> </span>was an absolute necessity that Gloucester had a responsibility to uphold.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Although Jim’s life came to a close this past Sunday morning, his actions, and ideals, will never be forgotten.<span style=""> </span>He took pride in the fact that his opinions, whether expressed via his writing as a journalist for the Gloucester Daily Times, or in front of the school board or athletic director, encouraged debate.<span style=""> </span>Although some may have referred to him as a “socialist,” “communist,” and, at times, even “radical,” the fact of the matter is that he loved his country, his community and his family above all else and that he gave far more than he ever received, financially and materially, at least.<span style=""> </span>Although an adopted son of our proud city, Jim was a true Gloucesterman in every sense of the word.<span style=""> </span>He will be greatly missed but shall forever be remembered for living an honest and meaningful life.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Jim is survived by his sons Janda, Corey and Kansas Ricci-Munn, his daughter-in-law Michelle Carrancho, and by his ex-wife Lois, who cared for him 24 hours per day, 7 days per week in the months preceding his death.<span style=""> </span>Although his family is terribly saddened by the loss, they are proud of all that Jim accomplished with his life and will always cherish the incredible love and support that he provided.<span style=""> </span>As his sons will attest, it was a great privilege and honor to have Jim as a father.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">As per Jim’s wishes and those of his family, there are no immediate plans for a memorial service as the family has chosen to deal with their loss privately.<span style=""> </span>In lieu of flowers and cards, the family respectfully asks that well wishers consider making a donation to the Gloucester Fisherman Athletic Association’s Renewal Newell Stadium initiative.<span style=""> </span><br /></span></p><p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">For donation information, please visit the GFAA at:<span style=""> </span>http://www.gloucesterathletics.org/</span></p><p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">or the Renewal Newell website at: http://www.gloucesterathletics.com/newell_stadium/</span></p>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-8248228273124255449.post-87853400134384649772011-02-24T19:40:00.001-05:002011-02-24T19:40:25.271-05:00Breaking Point<p>It’s been refreshing to return to my roots, athletically speaking, and do nothing more than run. I started my athletic career as a youth runner at just 8 years of age (27 years ago!). Running has, and always will be, my first love. I’ll also admit that it’s been a source of great frustration for me over the years and the primary reason that I took up an interest in bike racing at age 19. Triathlon followed suit just one year later, naturally <img src="http://jrmtraining.com/wp-includes/images/smilies/icon_wink.gif" alt=";)" class="wp-smiley" /> </p> <p>I gave up on my dreams of pursuing running to the best of my abilities back in my late teens. In retrospect, I packed things in FAR too early, but hindsight it 20-20 as they say, and I, like so many other young, developing athletes that have come before and after me, failed to embrace the idea of “incremental improvement.” Simply put, my dreams fell victim to my own lack of self-confidence and impatience. Due to short sightedness, I never gave myself a chance to explore the depths of my talent as a runner.</p> <p>I carry no regrets about the experience however, as it was the lessons learned from that period of my life that spurred my commitment to excellence when I decided to give athletics another serious go in my late 20s. Two Ironman 70.3 world amateur champion titles and a short lived (but respectable) Pro career later, I can honestly say that my shortcomings as a runner were the primary impetus for my near fanatical dedication as a triathlete. Those same formative experiences have also provided me with tremendous insight and compassion for young athletes who find themselves in the same shoes I once wore. Simply put, I can relate to the self confidence issues that some of my younger athletes bring to the table because I once harbored the same insecurities. My “failures” from the past have not only made me a better athlete, they have made me a better coach.</p> <p>In many ways, I feel as though I have come full circle as an athlete. I had every intention of returning to my beloved sport of triathlon in 2011, that is until we found out in the Fall of 2010 that my father was diagnosed with stage 4 melanoma. Fast forward 6 moths later: He, along with the rest of my family, is still hanging in there, but with a large number of tumors in his brain, intestines, bones and other tissue, the long-term outlook is bleak. As such, I have zero desire to pursue excellence in 3 distinct athletic disciplines at the moment, but have found great solace in returning to my roots and focusing upon running only… albeit in a fairly recreational manner; 30 – 40 miles of running per week isn’t exactly what I’d consider to be hard-core training after all!</p> <p>So despite the sad reality that I, along with the rest of my family, currently face these days, I can at least say that I’m having a ball with my running and savoring the emotional outlet that a good, hard run workout can provide. It’s also been interesting to apply what I’ve learned along the way as a triathlete to my run training. One of my staple forms of bike training was long, drawn out pace and interval work over on the local TT course. I found that the mental challenge involved in pushing myself solo for anywhere between 30 minutes to over 3 hours at a variety of race pace efforts made race day much, much easier as a result. Learning how to overcome that little voice that screams<em> “I can’t keep this up any longer!”</em> was something that I practiced over and over again while battling the elements, my power meter and the stop watch between the Spring and Fall months of 2006 – 2009. Although I have no desire to revisit those types of bike sessions at this stage of the game, I still get a kick out of following suit on the run front and enjoy the challenging of “rolling” at threshold pace for as long as possible. Pushing the envelope for mile after mile on an 11 lap to the mile indoor track provides ample time for one to define the uppermost limits of their true will power and ability to persevere in the face of mental and physical hardship. I suppose that, in the end, it’s this fascination with facing one’s breaking point that keeps me coming back for more; even if I never race again, I must admit that life seems dull without that kind of unique ,challenge. The track provides plenty of it, of course, and for that fact, I am grateful.</p> <p>I’m looking forward to seeing what I can do on the roads this coming Summer and Fall. A few more months of good, solid training are in order of course, but I still have plenty of time to up the ante on the training front and to get myself into good form before stepping back into the arena. With a little luck, perhaps multisport will follow suit once more.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-66359607164323365222010-11-08T19:46:00.001-05:002010-11-08T19:47:54.457-05:00Metabolic Testing & Analysis: Number Crunching<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>ZH-CN</w:LidThemeAsian> <w:lidthemecomplexscript>AR-SA</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:applybreakingrules/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> <w:splitpgbreakandparamark/> <w:dontvertaligncellwithsp/> 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mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:Arial; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">In this week’s training tip, </span><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">I will discuss how metabolic testing & analysis allows both coach and athlete to evaluate the various metabolic pathways responsible for aerobic energy production.<span style=""> </span>For the competitive endurance athlete, having a clear cut understanding of exactly “where” your energy is coming from and how much of it you are using at certain paces or power outputs, provides you with a number of substantial advantages.<span style=""> </span>With this data in hand, you can effectively steer your training, and, when necessary, your nutritional practices, in order to optimize your performance on race day, thereby gaining that much coveted “edge” on the competition!<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">In one of my previous training tips, “</span><a href="http://jrmtraining.com/2010/10/metabolic-testing-determination-of-aerobic-profile/"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Determination of Aerobic Profile</span></a><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">” I talked at length about the use of metabolic testing to determine both </span><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">VO<sub>2 </sub>max and the percentage of VO<sub>2 </sub>max at which an athlete’s maximal lactate steady state (MLSS) occurs.<span style=""> </span>MLSS serves as one of the greatest determining factors in an endurance athlete’s performance; all things being equal, the athlete with the fastest pace at MLSS will typically win the vast majority of endurance related events he or she enters… up to a certain point.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">For very long events such as the marathon, half ironman (70.3) triathlon or the grueling Ironman triathlon distance, although velocity/power output at MLSS is of critical importance, so too is the athlete’s ability to conserve much needed glycogen stores for the long haul.<span style=""> </span></span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">We’ve all heard<span style=""> </span>of the terms “bonking” or “hitting the wall” before, and if you’re a hard core fan of endurance racing, you’ve undoubtedly seen it happen to even the world’s best endurance athletes from time to time.<span style=""> </span>In simplistic terms, when an athlete “bonks” they have exhausted their body’s high octane fuel source:<span style=""> </span></span><a href="http://en.wikipedia.org/wiki/Glycogen"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">muscle glycogen</span></a><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">.<span style=""> </span>Muscle glycogen is a substance that is used by the body to provide energy both aerobically <i>(with oxygen)</i> and anaerobically <i>(without oxygen)</i> depending upon the intensity at which the body is operating at.<span style=""> </span>Generally speaking, maximal/near maximal efforts lasting between .01 and 45 seconds, do not require oxygen whereas efforts lasting longer than 45 seconds do.<span style=""> </span>The longer the effort, the greater the role that O<sub>2<span style=""> </span></sub>plays in energy production <i>(for a more comprehensive look at the three metabolic pathways that are responsible for energy production, </i></span><a href="http://en.wikipedia.org/wiki/Energy_systems"><i><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">click here</span></i></a><i><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">).</span></i><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";"> Regardless, glycogen is utilized by the body at just about every intensity level, even at rest; the harder the athlete “pushes” during a race or training session, the more glycogen the athlete’s body will “burn” to keep up with energy demand.<span style=""> </span>As efforts approach and surpass MLSS speed/power output, a very high percentage of the metabolic energy yield is derived from glycogen metabolism.<span style=""> </span>For the endurance athlete, this is where the numbers game begins.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Depending upon many factors including, but not limited to:<span style=""> </span>gender, body weight/muscle mass, training and nutritional practices, etc. our bodies store somewhere between 2,000 – 2,500 calories worth of glycogen; enough energy to “only” run somewhere between 20 – 25 miles…. but don’t despair!<span style=""> </span>A well trained, competitive marathon runner will run within 15 – 30 seconds per mile pace of their MLSS pace on race day.<span style=""> </span>Assuming proper training & nutritional practices, glycogen stores will <b>not</b> be depleted late in the race thanks to the fact that the body will derive a good deal of its aerobic energy from the metabolism of free fatty acids (fats!) <i>in addition to</i> its glycogen stores.<span style=""> </span>As such, the dreaded “bonk” is avoided and performance does not suffer late in the game.</span></p> <p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%; font-family: "Times New Roman","serif";">Through metabolic testing, we are able to actively assess what percentage of energy is being derived via fat and glycogen metabolism.<span style=""> </span>By doing so, we can “steer” an athlete’s training and nutritional practices to optimize the percentage of glycogen they burn at specific paces/power outputs.<span style=""> </span>In my next training tip, I’ll provide two theoretical examples of how we would go about using testing data to steer the training practices of 2 runners gearing up for the marathon and discuss how testing data would shed light on the different approaches we’d have to take with both runners to ensure their respective success on race day.<span style=""> </span>Stay tuned!</span></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-41342828678899231052010-11-05T14:18:00.000-04:002010-11-05T14:18:29.721-04:00Inspired performance: Remembering Jim Munn as he steps down as GHS track coach - Gloucester, MA - Wicked Local Gloucester<a href="http://www.wickedlocal.com/gloucester/features/x4798022/Inspired-performance-Remembering-Jim-Munn-as-he-steps-down-as-GHS-track-coach">Inspired performance: Remembering Jim Munn as he steps down as GHS track coach - Gloucester, MA - Wicked Local Gloucester</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-75542139977197814272010-10-29T16:00:00.000-04:002010-10-29T16:00:38.797-04:00c'est la vie<a href="http://www.gloucestertimes.com/archive/x2073115650/Longtime-GHS-track-coach-Munn-to-resign">Longtime GHS track coach Munn to resign</a>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8248228273124255449.post-6502193182013700872010-09-27T17:47:00.008-04:002010-09-27T18:12:50.612-04:00Introduction to Metabolic Testing & Analysis<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>ZH-CN</w:LidThemeAsian> <w:lidthemecomplexscript>AR-SA</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:applybreakingrules/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> <w:splitpgbreakandparamark/> <w:dontvertaligncellwithsp/> <w:dontbreakconstrainedforcedtables/> <w:dontvertalignintxbx/> 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mso-bidi-font-family:Arial; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal"><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >Let’s get right down to it: For the competitive endurance athlete, the number one </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >objective </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >of any training program is to maximize your degre</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >e of event specific fitness. This being said, </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >effective tra</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >ining requires both coach and athlete to first and foremo</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >st understand the unique physiological and psycho</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >logical stressors that the athlete will be subjected to during comp</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >etition. Simply put, if you expect your body, a</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >nd mind, to be able t</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >o perform at a specific effort, for a specific period of tim</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >e on a specific course while dealing wit</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >h specific environme</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >ntal conditions, your training program must fully prepare yo</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >u to be able tolerate this very specific set of stress</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >ors come race day</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >! As any good coach or athlete understands, event specific, or “specia</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >lized” training, is an integral part of the annua</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >l training progression; without it, peak a</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >thletic performance will not be realized. This being said</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >, we can c</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >ount on the fact that there is one, and only one approach that every ath</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >lete must take when preparing for a give</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >n </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >competitive event or distance, right?</span></span></p> <p class="MsoNormal"><span style="font-size:100%;"><b><span style="line-height: 115%;font-family:";" >Wron</span></b></span><span style="font-size:100%;"><b><span style="line-height: 115%;font-family:";" >g.</span></b></span></p> <p class="MsoNormal"><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >Although </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOaDC4ma6HUG-_N8L-rpD9rfPeCWde9eIXY8EWewFWTrJCXbO9f8DCQ9MUdtOvyc6AUpMk9QBoJ4rh9lrtWLORvOD3c44djOMv7balpvPw3RxkDQ4BUQiF8Gmo8ykiP4qwlrJXjgW0vwTs/s1600/Matt1.bmp"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 141px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOaDC4ma6HUG-_N8L-rpD9rfPeCWde9eIXY8EWewFWTrJCXbO9f8DCQ9MUdtOvyc6AUpMk9QBoJ4rh9lrtWLORvOD3c44djOMv7balpvPw3RxkDQ4BUQiF8Gmo8ykiP4qwlrJXjgW0vwTs/s320/Matt1.bmp" alt="" id="BLOGGER_PHOTO_ID_5521717728252116370" border="0" /></a></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >specialize</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >d training is in fact a key ingredient in any successful annual training progression, we </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >must dive deeper in order to gain a complete understanding of each athlete’s unique physiology befor</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >e undertaking the exact training practices that will yield the peak performance that both coach and athlete are s</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >triving so hard for. One of the “laws” of training is that in order f</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >or training to be effective, it must be individualized. In order t</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >o completely individualize an athlete’s training, we must first </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >understand what kind of aerobic “engine” the athlete possesses, j</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >ust how strong that engine is, and what kind of fuel economy</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" > it’s capable of!</span></span></p> <p class="MsoNormal"><span style="font-size:100%;"><b><span style="line-height: 115%;font-family:";" >Enter Metabolic Testing & Analysis</span></b></span></p> <p class="MsoNormal"><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >Metabolic testing is a term that is often mentioned ye</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >t quite often misunderstood. When most people hear the term “metabolic” they immedia</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >tely think of calories, or basal metabolic rate (the amount of calories y</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >our body burns daily, at rest); while metabolic testing ca</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >n in fact measure an athlete’s BMR, </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >this is just the tip of the iceberg as far as its application is conc</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >erned.</span></span></p> <p class="MsoNormal"><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >In the coming weeks, I will release a series of training tips and vlog posts that will </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >extensively examine the use of metabolic testing & analysis and d</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >iscuss how its application allows both coach and athlete to attain a thorough </span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >understanding of the steps that must be taken over the course of the tr</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >aining progression to ensure that peak performance occu</span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" >rs when it’s needed most.<span style=""> </span><span style="">In the coming weeks, I will release a ser</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">ies of training tips and vlog posts that will extensively exa</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">mine the use of metabolic testing & analysis and di</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">scuss how its application allows both coach and ath</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">lete to attain a thorough </span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">understanding of the steps that must be taken over the cour</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">se of the train</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">ing progression to ensure that peak performan</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">c</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">e occurs </span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">when it’s neede</span></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-family:";" ><span style="">d most.</span></span></span><span style="font-size:100%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZCeslEZqwq3JwdjmLX2dAd2VG9wZwpbvNWVOjOAI5e58pFgSq0pBYA66aG0In-ZW99KD1DmomTi9BZn-cWjvcDVR6lcB0eCMvfBUlsEkn5qlsN7XghdqUnxO-auQebb-Hoo_um42Z4THz/s1600/MattVO2max.bmp"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 320px; height: 141px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZCeslEZqwq3JwdjmLX2dAd2VG9wZwpbvNWVOjOAI5e58pFgSq0pBYA66aG0In-ZW99KD1DmomTi9BZn-cWjvcDVR6lcB0eCMvfBUlsEkn5qlsN7XghdqUnxO-auQebb-Hoo_um42Z4THz/s320/MattVO2max.bmp" alt="" id="BLOGGER_PHOTO_ID_5521718514088854978" border="0" /></a></span></p> <p><span style="font-size:100%;"><span style="">I’ve been fortunate enough to team up with <a href="http://www.seasidecycle.com/" target="_blank">Seaside Cycle</a> in Manchester, MA t</span></span><span style="font-size:100%;"><span style="">o</span></span><span style="font-size:100%;"><span style=""> </span></span><span style="font-size:100%;"><span style="">work on this project. Seaside Cycle recently invested in a <a href="http://www.newleaffitness.com/index.html" target="_blank">New Leaf</a> metabolic testing system, and along with</span></span><span style="font-size:100%;"><span style=""> JRM Training, is now offering a wide array of testing services for the cyclist or triathlete looking to maximize their performance potential. This state-of-the-art apparatus,</span></span><span style="font-size:100%;"><span style=""> when utilized in conjunction with power (bike)</span></span><span style="font-size:100%;"><span style=""> and/or velocity (run) based testing is a surefire way to pinpoint your body’s unique needs as you gear up to approach your event specific training program.</span></span></p> <p><span style="font-size:100%;"><span style="">Stay tuned for our next series of vlog posts which will dive deeper into the use of metabolic testing & analysis and how you can best utilize it to maximize your athletic potential in 2010 and beyond.</span></span></p> <p class="MsoNormal"><span style="font-size:85%;"><span style="line-height: 115%;font-family:";font-size:12pt;" > </span></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" > </span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" > </span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" > </span></p> <p class="MsoNormal" style="font-family:times new roman;"><span style="font-size:130%;"> </span></p> <p></p><p class="MsoNormal"><span style=";font-family:";" > </span></p> <p class="MsoNormal"><span style=";font-family:";" > </span></p> <p class="MsoNormal"><span style=""> </span></p> <p class="MsoNormal"><span style=""> </span></p> <p class="MsoNormal" style="margin-left: 3.5in; text-indent: 0.5in;"><span style=""> </span></p> <p class="MsoNormal"><span style=""> </span></p> <p class="MsoNormal"><span style=""> </span></p> <p class="MsoNormal"><span style=""> </span></p> <p class="MsoNormal"><span style=""> </span></p> <p class="MsoNormal" style="margin-left: 2.5in; text-indent: 0.5in;"> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-75016526625233001342010-09-25T14:45:00.000-04:002010-09-25T14:46:00.674-04:00Wright Lands on Podium at USAT Age Group National Championship<p>Looks like wunderkind Steve Wright capped off what has proven to be a break through tri season by placing 3rd in the M18 – 19 division down in Tuscaloosa, AL at the 2010 USA Triathlon Age Group National Championship today.</p> <p>Way to go Steve!</p> This was Steve’s final race for the 2010 season and as a Jr. competitor. As long as the fire continues to burn brightly, I expect that 2010 will prove to be the tip of the iceberg of what should be a great career for Steve. Keep an eye out for him in 2011Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-85928087627743668182010-09-19T18:47:00.007-04:002010-09-19T19:35:12.261-04:00VERY PROUD...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0L7fPZIvBT-rcPgGAyPIr4xtyeVp2ckwm_oVedWesKtVJSfPUBnZ9WmEZ_Sar0oJsHXC4Pbr2HEr-llU8Ydc1CUcmOA8ak_fktQg3RXox2oj6VQQ71lM0BR7Gi0Kft2XhG0MRJ5MxFIS/s1600/syracuse.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 290px; height: 178px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0L7fPZIvBT-rcPgGAyPIr4xtyeVp2ckwm_oVedWesKtVJSfPUBnZ9WmEZ_Sar0oJsHXC4Pbr2HEr-llU8Ydc1CUcmOA8ak_fktQg3RXox2oj6VQQ71lM0BR7Gi0Kft2XhG0MRJ5MxFIS/s400/syracuse.jpg" alt="" id="BLOGGER_PHOTO_ID_5518766874707847330" border="0" /></a>... of the Syracuse 70.3 crew today.<br /><br />In my book, it is the performance that matters most, not the placing. As any good athlete knows, you cannot control what the competition does on race day; you can only control your own actions which in turn dictate your performance. This being said, although I love when my athletes land on the podium <span style="font-style: italic;">(which one of them did today as a matter of fact)</span> I love it even more when they NAIL the breakthrough performance we've trained for <span style="font-style: italic;">(which they both did!)</span><br /><br />For John Babcock and Keri Boyle, today's Syracuse 70.3 was yet another huge step forward performance wise.<br /><br />John has already proven himself as one of the most dominant, up and coming triathletes in the NE region this year, having won a slew of events between the sprint and Olympic distance and knocking off some great athletes along the way. Today was a great means of evaluating how much progress he had made since last year on the long course front, and he hit this one out of the park: 4:16, which was good enough for 17th overall, 4th overall age grouper and a HUGE performance PR. To see him run under 1:20 OTB after a strong swim and bike is a great sign indeed, especially since he was running in the 5:4x range through about mile 10 before the wheels started coming off. At just 23, John's best years as a long course athlete are still well in front of him <span style="font-style: italic;">(thankfully, I will no longer be competing by that point!!!)</span> so I'm thrilled with his progress today along with his season in general. If he can keep the fire burning brightly, there is no doubt in my mind that he will blossom into one of the best pro triathletes in the US within the next few years.<br /><br />Keri was equally impressive. This is a mother of 3(?) who used to be excited about running sub 10 min. pace OTB in sprint triathlons. Today, she gets off and runs 1:38:08 - yeah, that's <span style="color: rgb(255, 0, 0);">7:29/mile</span> pace for 13.1 after swimming 1.2 and biking a HARD 56... If that's not progress, I don't know what is.<br /><br />I consider this to be Keri's first real year of training so I'm already well aware of the fact that although she is blowing her old 70.3 PRs out of the water by nearly <span style="font-weight: bold;">an hour and a half</span> <span style="font-style: italic;">(yes, you heard me right - 90 minutes</span>), she still has A LOT of room for improvement. We typically see the BIG jumps occur after 1 year of solid training <span style="font-style: italic;">(such has been the case with John)</span>, so as exciting as this year has been for Keri, she's just getting warmed up for what's in store for next year. Although Keri's AG was SUPER stacked and she fell a bit short of the podium, her performance was good enough for 28th overall and 16th overall amateur. I couldn't be happier :)<br /><br />Awesome day.<br /><br /><a href="http://ironmanlive.com/tracking.php?race=ironman-70.3-syracuse&year=2010">Syracuse 70.3 results</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-68448630895527919472010-09-16T07:50:00.000-04:002010-09-16T07:51:56.962-04:00TriROK Benefit!!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2dlFdSV0izPMlUODLew60U9bw1dbUaUyssEa03C7oCu3a440zQxIqksuGBpVIlE7bl_MM-jklNcmn3GmscjGpGTffejoQeB_pJ6BwHhYn9FzLXNzyvvatYdDej6lxlAse0B-q7aGF5IJS/s1600/TriRok.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 309px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2dlFdSV0izPMlUODLew60U9bw1dbUaUyssEa03C7oCu3a440zQxIqksuGBpVIlE7bl_MM-jklNcmn3GmscjGpGTffejoQeB_pJ6BwHhYn9FzLXNzyvvatYdDej6lxlAse0B-q7aGF5IJS/s400/TriRok.jpg" alt="" id="BLOGGER_PHOTO_ID_5517477664957747394" border="0" /></a>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8248228273124255449.post-60015224510442109902010-09-13T13:55:00.008-04:002010-09-13T17:24:49.451-04:00Pumpkinman & IMWI Wrap Up<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhei4shgf1cCxGlQDWzBkOd42G31kXdliEfnwDPA6A6NJe9y3nKjHMD8ZgdGQ9DF6eyhgri_0YTU8ln8TeHfVrYcQ1jCI2SVAOP4Bi-9U7_MlAua9tnWmN0UcwoHcTVkepIhgUBsmxpaNL-/s1600/september+157.jpg"><span style="font-weight: bold;"></span></a>This past weekend was my last trip out into "the field" for a while. Due to the fact that I decided to sit this season out, Michelle and I have been touring all around New England (and Europe!) supporting my athletes whenever possible. Although sitting on the sidelines can be trying at times (I envy the fact that they get to brawl while I feel like a slug sitting on the curb!) it's been a great thrill to watch my crew in action this year, and this past weekend was no exception.<br /><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_0">Ironman</span> triathlete/RD Kat Donatello has proven that you don't have to have the numbers "70.3" attached to your venue in order to make it a smashing success. Let's be honest: Triathlon is very much an industry these days; the fact that I am a full time coach is a testament to that fact. Races are a huge part of the triathlon industry, and the <span class="blsp-spelling-error" id="SPELLING_ERROR_1">WTC</span> (<span class="blsp-spelling-error" id="SPELLING_ERROR_2">Ironman</span>) is fast becoming a monopoly of sorts. As both coach and athlete, I don't think that's necessarily a good thing, so I'm very happy to support homegrown, down to Earth events such as <a href="http://www.pumpkinmantriathlon.com/"><span class="blsp-spelling-error" id="SPELLING_ERROR_3">Pumpkinman</span></a>. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2LefidZv8hQUloapROTbOiY78EVutl9eY7BIXCVkKHaHtSpP9xfP6S6tapB-zfTTfEpeKK6D7248IPbV7V-K70LPC0-q0VOHKLksn7na9wpZwNDgVDceGkqhCQi0D0ffxlckJUCHY6AbP/s1600/september+145.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhni1MQJHo0zQSM6rC0xdJgE4Si2Iy1AEAh75v_p3Gyn7J7MNaFYf55lLtzihnClkx6tKHJyIwckW04QGh8r4C0kN-ZJOKB7qFv-aiTMyRDMXt05wf51n-aaWwUmeBcRSXfbuauqxBLsJK-/s1600/DSC04454.jpg"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUK2TZjCx5luJdThP5L9Zr5acZViPZeQbM53g8OrZa4ddhHb9vjvk3Nlz-caWWwxGzBfdoV1cVf2ZYgWjOxdoyGt5ZAD648hNTrD7MPGWwv9MGqy5b5GgqZMej6p_8-UuJMGmXNMk-zjX1/s1600/september+120.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUK2TZjCx5luJdThP5L9Zr5acZViPZeQbM53g8OrZa4ddhHb9vjvk3Nlz-caWWwxGzBfdoV1cVf2ZYgWjOxdoyGt5ZAD648hNTrD7MPGWwv9MGqy5b5GgqZMej6p_8-UuJMGmXNMk-zjX1/s320/september+120.jpg" alt="" id="BLOGGER_PHOTO_ID_5516458854731975442" border="0" /></a><br />At the end of the day, a race should be much more than a race - it should be an experience, and if you're anything like me, I don't find stressful experiences to be all that much fun. <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Pumpkinman</span> is about as stress-less as it gets: An easy drive to and from the venue, a smaller/more manageable field (400+/- athletes on race day), a quiet course, great volunteer and spectator support and arguably THE BEST post race meal (full Thanksgiving dinner!) and awards (cash and great prizes) in the entire NE region.<br /><br />We owe it all to Kat's vision and her year round dedication to producing one of the best events in the country. Although it's a shame that more people don't know about this race, maybe that's a good thing! :)<br /><br />Onto the action: I had athletes competing in the sprint (Saturday) and Half Iron (Sunday). For people like Keri Boyle <span style="font-style: italic;">(pictured below, gearing up for her first race as an elite!)</span> a former mid packer turned elite level age group athlete, and John <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Babcock</span> <span style="font-style: italic;">(another elite)</span> the sprint race served as a tune up for Syracuse 70.3 1 week later. Both Keri and John went on to have great days; Keri took 3rd place in the elite race and John placed 4<span class="blsp-spelling-error" id="SPELLING_ERROR_6">th</span> in one of the most hotly contested sprint races in NE this year (I will note that all 3 guys that beat John were/are licensed pros!). Donna <span class="blsp-spelling-error" id="SPELLING_ERROR_7">Furse</span>, on the comeback from a foot injury, managed to win her AG while former body builder turned triathlete Kelli <span class="blsp-spelling-error" id="SPELLING_ERROR_8">McDonough</span> capped what's been an OUTSTANDING first season of triathlon by turning in yet another solid performance.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhni1MQJHo0zQSM6rC0xdJgE4Si2Iy1AEAh75v_p3Gyn7J7MNaFYf55lLtzihnClkx6tKHJyIwckW04QGh8r4C0kN-ZJOKB7qFv-aiTMyRDMXt05wf51n-aaWwUmeBcRSXfbuauqxBLsJK-/s1600/DSC04454.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhni1MQJHo0zQSM6rC0xdJgE4Si2Iy1AEAh75v_p3Gyn7J7MNaFYf55lLtzihnClkx6tKHJyIwckW04QGh8r4C0kN-ZJOKB7qFv-aiTMyRDMXt05wf51n-aaWwUmeBcRSXfbuauqxBLsJK-/s320/DSC04454.jpg" alt="" id="BLOGGER_PHOTO_ID_5516459598908440514" border="0" /></a><br />Although I was unable to make the race on Saturday, I couldn't be happier with the crew! The bar had been set for Sunday.<br /><br />Michelle and I made the early morning hike up to S. <span class="blsp-spelling-error" id="SPELLING_ERROR_9">Berwick</span>, Maine and arrived just in time to watch the elite wave leave shore. Leading the way for team <span class="blsp-spelling-error" id="SPELLING_ERROR_10">JRM</span> was none-other than the up and coming Nate "<span class="blsp-spelling-error" id="SPELLING_ERROR_11">Dawg</span>" <span class="blsp-spelling-error" id="SPELLING_ERROR_12">Buttrick</span> - fresh off a 4:17/AG win at <span class="blsp-spelling-error" id="SPELLING_ERROR_13">Timberman</span> 3 weeks prior. I knew this day would be a good one for Nate <span class="blsp-spelling-error" id="SPELLING_ERROR_14">Dawg</span>. In only his 2<span class="blsp-spelling-error" id="SPELLING_ERROR_15">nd</span> year of triathlon <span style="font-style: italic;">(and what I consider to be his first real year of training!) </span>he's emerged as one of the best long course triathletes in the region. The scary thing is that the kid isn't even close to his potential yet. Along with John <span class="blsp-spelling-error" id="SPELLING_ERROR_16">Babcock</span> and a couple of other young bucks I coach, Nate is one of those guys that I'll have to watch out for when I return to racing next year! I still have a few tricks up my sleeves though, so I'm confident I'll be able to keep these guys in line.<br /><br />But I digress...<br /><br />Nate <span style="font-style: italic;">(pictured below/on his way towards the finish)</span>, was joined by Craig <span class="blsp-spelling-error" id="SPELLING_ERROR_17">Lewin</span>, Greg <span class="blsp-spelling-error" id="SPELLING_ERROR_18">Guarriello</span>, Melissa <span class="blsp-spelling-error" id="SPELLING_ERROR_19">Moeckel</span> and Dr. Margot Robinson (aqua bike). All 5 athletes were capable of laying it down yesterday and all 5 athletes did just that. Melissa set a HUGE PR for the distance (2+ hours?!), Greg <span style="font-style: italic;">(seen running behind Nate in the pic below)</span> overcame his work induced lack of training to chalk up a great result and Nate, Craig and Margot all landed on the podium.<br /><br />For Nate, yesterday's race proved that <span class="blsp-spelling-error" id="SPELLING_ERROR_20">Timberman</span> was no fluke; his 4:10/2<span class="blsp-spelling-error" id="SPELLING_ERROR_21">nd</span> place overall finish clearly solidifies his standing as one of the best long course athletes in New England.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2LefidZv8hQUloapROTbOiY78EVutl9eY7BIXCVkKHaHtSpP9xfP6S6tapB-zfTTfEpeKK6D7248IPbV7V-K70LPC0-q0VOHKLksn7na9wpZwNDgVDceGkqhCQi0D0ffxlckJUCHY6AbP/s1600/september+145.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2LefidZv8hQUloapROTbOiY78EVutl9eY7BIXCVkKHaHtSpP9xfP6S6tapB-zfTTfEpeKK6D7248IPbV7V-K70LPC0-q0VOHKLksn7na9wpZwNDgVDceGkqhCQi0D0ffxlckJUCHY6AbP/s320/september+145.jpg" alt="" id="BLOGGER_PHOTO_ID_5516460993061000498" border="0" /></a><br />Margot powered her way to 2<span class="blsp-spelling-error" id="SPELLING_ERROR_22">nd</span> place overall in the aqua bike division and showed that she's in good form and ready for her final 2 <span class="blsp-spelling-error" id="SPELLING_ERROR_23">Ironman</span> length AB races this Fall.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWpf1DS3YqJj3II73oNKGQ1EQczM2MHlobz-38BF5ebbLAuJwrCkoxYTv47iHK7LmJYA8sljCzFTB3fcLHIvZNyec4tUlYrkj1TOkntesUXNxWIzLnY1JNSriyX4tNDxcDvnf3TQeYbES1/s1600/september+150.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWpf1DS3YqJj3II73oNKGQ1EQczM2MHlobz-38BF5ebbLAuJwrCkoxYTv47iHK7LmJYA8sljCzFTB3fcLHIvZNyec4tUlYrkj1TOkntesUXNxWIzLnY1JNSriyX4tNDxcDvnf3TQeYbES1/s320/september+150.jpg" alt="" id="BLOGGER_PHOTO_ID_5516462056918070882" border="0" /></a>As for Craig, despite being on the comeback trail after 2 years of no racing thanks to a broken knee (hit by a car), yesterday's race was another big step in the right direction. He managed to pick up the M25 - 29 AG win in the process. Craig is still a ways off of top form, but it's coming back and we're getting close to being back to where we left off <span class="blsp-spelling-error" id="SPELLING_ERROR_24">pre</span>-accident.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhei4shgf1cCxGlQDWzBkOd42G31kXdliEfnwDPA6A6NJe9y3nKjHMD8ZgdGQ9DF6eyhgri_0YTU8ln8TeHfVrYcQ1jCI2SVAOP4Bi-9U7_MlAua9tnWmN0UcwoHcTVkepIhgUBsmxpaNL-/s1600/september+157.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhei4shgf1cCxGlQDWzBkOd42G31kXdliEfnwDPA6A6NJe9y3nKjHMD8ZgdGQ9DF6eyhgri_0YTU8ln8TeHfVrYcQ1jCI2SVAOP4Bi-9U7_MlAua9tnWmN0UcwoHcTVkepIhgUBsmxpaNL-/s320/september+157.jpg" alt="" id="BLOGGER_PHOTO_ID_5516462957855261426" border="0" /></a><br />I'm still awaiting word from Danielle and Maris out at <span class="blsp-spelling-error" id="SPELLING_ERROR_25">IMWI</span> but I watched the 2 best friends cross the finish line together last night on <span class="blsp-spelling-error" id="SPELLING_ERROR_26">Ironman</span> Live. Pretty cool! I'm anxious to hear what they have to say about their respective races.<br /><br />That's it for now. Next race: Syracuse 70.3! I'll be tracking the action from afar this time around though.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-7083401153112178102010-09-10T11:06:00.004-04:002010-09-14T06:51:29.082-04:00New Website Goes Live!<div style="text-align: center;"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>ZH-CN</w:LidThemeAsian> <w:lidthemecomplexscript>AR-SA</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:applybreakingrules/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> <w:splitpgbreakandparamark/> <w:dontvertaligncellwithsp/> 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athletes who'll be hitting IMWI next weekend.<br /><br />Although jumping your rally car 171 feet is pretty much the polar opposite of racing an Ironman, 70.3, marathon or any other form of endurance event for that matter, there is one very powerful parallel to examine here, and that's the driver's state of mind when approaching the performance. Very Zen/Eastern Philosophy-esque if you were to ask me.<br /><br />It's amazing what can be accomplished when you don't dwell on all the things that could go wrong and instead focus your attention on nothing else but the task at hand and its execution.<br /><br />:25 - :45 of the video sums it all up.<br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/qDi0MZJZ-w0?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/qDi0MZJZ-w0?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="385" width="480"></embed></object>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-52256538982669809492010-09-02T10:21:00.001-04:002010-09-02T10:23:34.104-04:00Form Fit<p><b><u> </u></b></p> <p>In my prior training tip, “<a href="http://landiceblog.com/?p=769" mce_href="http://landiceblog.com/?p=684">When to Say When</a>” I talked about the importance of listening to your body when trying to determine when it’s time to push hard during training or to back off and recover. <b><i>SO</i></b> many variables can and will affect your body’s state of readiness/fatigue as you progress with your training plan. Although there is nothing wrong with pushing your body to its limits during training, doing so when you’re too tired, sick or injured is a surefire way to compromise your best laid training plans and to actually set yourself back fitness wise!</p> <p>Never forget: Fitness is relative. Just because you’ve logged hundreds of miles and pushed yourself through an endless succession of intense training sessions does not mean that you’ll necessarily be ready to perform up to your potential on race day. Case in point: All things being equal, the athlete who can run a 5k at sub 5 min/mile pace would be considered “fitter” than the athlete who can only hold 6 min/mile pace for the distance.</p> <p>Most, if not all, of my worst athletic performances have occurred when I’ve raced during a state of training and/or stress induced fatigue. This is the number one reason that the vast majority of coaches will agree that an athlete’s best performances will typically occur during the taper (reduced stress load) phase of training, not while in the midst of major training build ups/blocks. As I’ve said time and time again, rest and recovery is 50% of the training equation and this fact must be respected at all times!</p> <p><b>There is another factor that we must address when determining appropriate training load though, and that is the relationship between fatigue and form/biomechanical efficiency.</b></p> <p>Without going into great detail on the subject, let’s take a look at the notion of running “economy” or “efficiency.” Simply put, the greater your running economy, the less oxygen you require to run at a given speed or pace. Generally speaking, the athlete who requires less oxygen to run at a specific pace for extended periods of time is typically the faster athlete; especially in endurance events such as the marathon where running economy plays a large role in performance potential.</p> <p>There are many variables that affect a runner’s economy, some of the most prominent being training volume, training frequency and training intensity. However… like any machine, the amount of fuel (or in the case of our bodies, oxygen) consumed in order for work to occur is also, in large part, determined by the biomechanical efficiency of the machine.</p> <p>The same can be said for our bodies. I’ve already noted some of the biomechanical issues that affect a runner’s performance in many of my prior training tips and vlog posts. We can now clearly define what constitutes sound biomechanics, but even the most biomechanically efficient runner is prone to fatigue once training stress reaches the point of overload.</p> <p>Biomechanical efficiency is something that has to be practiced. Those of us who learned how to throw a baseball correctly typically received instruction as to how to do so. Our coaches, parents or physical education teachers typically walked us through each step of the movement pattern and then we practiced it over, and over, and over again until the movement pattern became “automated.”</p> <p>Proper running mechanics are no different; they are something that can be improved upon, or worsened, via your training practices. In my next training post, we’ll take a closer look at the subject of neuromuscular efficiency and talk a little more about the relationship between fatigue and biomechanics. Stay tuned!</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-30387452062951162852010-08-31T10:29:00.003-04:002010-08-31T10:34:40.685-04:00Congratulations to Steve Wright for winning the West Kennebunk Sprint Triathlon on Sunday and taking the 2010 <a href="http://nejuniortriathlon.com/">Northeast Junior Development Series</a> title in the process!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-35977733786773885562010-08-22T18:47:00.004-04:002010-08-22T19:08:30.237-04:00Day 2Just getting home from Timberman 70.3...<br /><br />Day 2 was a success!<br /><br />The short of it:<br /><ul><li>Nate Buttrick paved the way with a 4:17 which allowed him to take home the win in the M30 - 34 age group category and place 17th overall including the pros! Nate was the 6th AGer to cross the line in today's race. And how about the 21 min. PR he set! That's what I'd call a GOOD day!<br /></li><li>Joel Myers finally hit it out of the park and went 4:21! This was the BEST long course result of Joel's career so far. His time was good for 4th overall in the M35 - 39 age group category and 26th overall (including pros).</li><li>Spencer Tweed was the next man in, securing a respectable 4:34 and 4th place overall finish in the M20 - 24 year old age group category. Now that "Spence" is free from the slave labor he called a day job and can train properly, I'm confident that things will only get a lot better for this hard charging young man!<br /></li><li>Craig Lewin finished just one spot behind Spencer and also recorded a 4:34. This is a big rebuilding year for Craig thanks to the broken knee he sustained while training for Clearwater back in '08. It's been a slow road to recovery for Craig, but his baseline form is clearly back and his results continue to improve. Another month or so and he'll be right back to par.</li><li>"Working Man" Greg Guariello had a solid day at 4:55. Not bad for a guy who's more or less been living at his office for the past couple of months.</li><li>Keri Boyle suffered a bike crash around mile 15 of the ride but was okay. Too bad her bike is not! But tweaked handlebars and shifters be damned... she still climbed back aboard her maimed steed and was able to salvage her race. About 10 min. off our goal time, but still very respectable @ 5:21. I have to give Keri credit for not packing it in. She was primed to go top 5 in her AG today but the crash knocked her out of contention. I won't argue with a 7th overall finish in the W35 - 39 AG or the tenacity that she displayed today though.</li></ul><br />So that's a wrap on this year's Mt.Washington Road Race/Timberman 70.3 weekend. Perhaps next year I won't have to sit on the sidelines! Watching everyone tear it up has been a lot of fun but I'm starting to get a bit envious!<br /><br /><a href="http://ironmanlive.com/tracking.php?race=timberman70.3&year=2010">Timberman Results</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-50721307573113207912010-08-21T14:54:00.002-04:002010-08-21T15:13:22.156-04:00Day 1Day 1 of the big weekend is in the books and good news abounds!<br /><br /><ul><li>Assistant tri coach <a href="http://davesmith-smitty.blogspot.com/">Dave Smith,</a> now recovered from the broken collarbone and separated shoulder that put a MAJOR damper on his early summer campaign <span style="font-style: italic;">(and chances for 2010 Hawaii qualification)</span> returned to racing out in Michigan and chalked up a victory in a local Olympic distance race. Nice way to get the second half of the season underway!<br /></li><li>U-19 athlete Steve Wright continues to roll! Fresh off a set of HUGE PR performances at Jr. Nationals last weekend, Steve rolled into Timberman sprint today and nearly pulled off the overall victory by riding away from the field and then laying down a PR run that saw him hold onto 1st place overall until just 1/4 mile to go in the race! Results <a href="http://www.ironmanusa.com/results/sprints/2010/tms2010res.html">HERE</a>. I think that it's safe to say that Steve has now firmly established himself as the top Jr. in all of New England and that he will be a force to be reckoned with on the elite regional, and before long, elite national stage as well. Good things to come...<br /></li><li>A little further north, we had PRs across the board at the Mt. Washington Hill Climb as Thom, Freddy and Dan all executed their game plans flawlessly and set PRs in the process!</li></ul><br />Day 1 in the books. Michelle and I leave for Gilford, NH DARK and early tomorrow morning to catch the 70.3. With a little luck, the rest of the crew will throw down and I'll have some more good news to report.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-9538571241868671952010-08-16T11:11:00.003-04:002010-08-16T11:18:02.855-04:00En FuegoJohn Babcock wins <span style="font-weight: bold; font-style: italic;">AGAIN</span>. It was a very tight race with AG super star <a href="http://christhomastri.blogspot.com/">Chris Thomas</a>, but this time, John managed to come out on top.<br /><br />Park City Mossman Tri <a href="http://www.triandduit.com/webforms/tad_ResultsDetail.aspx?rf=PCMossmanTri2010.rdb&distanceid=1&Event=Park+City+Mossman+Triathlon&distance=Triathlon">Results</a><br /><br />This has definitely been a huge breakout year for John and the good news is that the kid still has PLENTY of room for improvement. I'm looking forward to watching him develop over the course of the next 3 - 5 years as I expect BIG things.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-5256253246954681182010-08-14T20:42:00.005-04:002010-08-15T11:04:49.795-04:00Wright ON!Congrats to Steve Wright who had the race of his life out at the U19 National Championship in San Diego today!<br /><br />A HUGE PR swim followed by a <span style="font-weight: bold;">dominating</span> bike split allowed him to move through the field (draft legal mind you!) and exit T2 in 3rd place.<br /><br />Steve certainly turned some heads today and ended up placing 15th overall by the time the dust had settled. He was also the first finisher from the North East Region in the Men's race.<br /><br />Just wait until he pulls that run around :)<br /><br />USAT Elite Jr. Nationals <a href="http://www.onlineraceresults.com/race/view_race.php?race_id=15582#racetop">Results</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-37807609953244410672010-08-12T11:45:00.000-04:002010-08-12T11:46:03.875-04:00GFT Video Teaser!!!<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/CUgBGzlAA18?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/CUgBGzlAA18?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" 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mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:Arial; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> </p><p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >I’ve been training for and competing in triathlons since 1995.<span style=""> </span>Ever since catching the tri “bug” at age 19, it’s been my dream to host a triathlon of our own here in my home town of Gloucester, Massachusetts.<span style=""> </span>That dream came to fruition last year and once again this past Sunday, as my city and I celebrated the 2<sup>nd</sup> annual </span><span style="line-height: 115%;font-size:100%;" ><a href="http://www.gloucesterfishermantri.com/"><span style=";font-family:";" >Gloucester Fisherman Triathlon</span></a></span><span style="line-height: 115%;font-family:";font-size:100%;" >.<span style=""> </span>It was a ton of hard work to pull the race off, but we did it, and enjoyed a spectacular turn out and some tremendous performances by the best pro/elite field to grace the New England sprint triathlon scene this year.<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >Helping to create and direct a triathlon is one of the most challenging endeavors I have ever faced.<span style=""> </span>Logistically, you must cover all the bases and think of ways to avert all the things that<i> could</i> go wrong before over 800 athletes swim, bike and run throughout the streets of a fairly busy city such as Gloucester.<span style=""> </span>Being a long time athlete myself, my first and foremost concern for the event revolves around safely as the thought of a fellow athlete being injured on our course is something that makes me lose sleep at night.<span style=""> </span>The myriad of emotions that you face leading up to, and following race day leaves you nothing short of exhausted.<span style=""> </span>I often wondered why race directors complained of being sick post race, and now I know <i>(I’m currently dealing with a nasty cold!).</i><o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >The GFT serves as a fundraiser for the non-profit group I belong to:<span style=""> </span>The </span><span style="line-height: 115%;font-size:100%;" ><a href="http://www.gloucesterathletics.org/about-the-gfaa/"><span style=";font-family:";" >Gloucester Fisherman Athletic Association</span></a></span><span style="line-height: 115%;font-family:";font-size:100%;" >.<span style=""> </span>The GFAA consists of a group of volunteers who pool their collective resources to create events and fund raising drives that raise much needed funds here in Gloucester.<span style=""> </span>These funds are used to offset the athletic “user fees” that our school system must impose upon its student-athletes due to budgetary cuts.<span style=""> </span>The funds are also used to maintain and enhance the athletic fields & facilities that our student-athletes play and compete upon.<span style=""> </span>As a proud graduate of Gloucester High School and someone who benefited tremendously from my experiences as an athlete, I feel that it my obligation to help out the next generation of GHS athletes and saw the creation of the Gloucester Fisherman Triathlon as a chance to do just that.<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >It was once again a dream come true as I watched hundreds of athletes pour into Gloucester last weekend.<span style=""> </span>Many of them showed up on Saturday to pre-register for the race, and I had the opportunity to lead a training clinic for many of the first timers in attendance who would soon embark on their first triathlon the next morning!<span style=""> </span>I must admit that, due to the combination of fatigue and stress that I had to endure for the weeks leading into this race, I was nearly overtaken with emotion when I first greeted the group and began my talk.<span style=""> </span>Although it may sound a bit corny, I felt incredibly proud of the fact that these people would soon call the GFT their FIRST EVER triathlon.<span style=""> </span>I was also very grateful for their participation as they were directly helping the GFAA in their fund raising efforts by competing in the race.<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >Michelle and I were up bright <i>(it was actually pitch black at 4:30 a.m.)</i> and early Sunday morning and on the go all day; helping out on the course, running supplies around, directing athletes as they headed out and in on the bike, handing out awards… if you think that competing in a triathlon is hard, try organizing one!<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >We had some legendary names on hand and the Women’s race was won by none other than the 1995 Hawaii Ironman World Champion, Karen Smyers.<span style=""> </span>Seeing Karen rip through the streets of downtown Gloucester was almost too good to be true. What made it even better was that she was joined by so many other great athletes like former U23 national champ Ethan Brown and about 100 of my friends and acquaintances from around town.<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >Check out the </span><span style="line-height: 115%;font-size:100%;" ><a href="http://www.gloucestertimes.com/topstories/x1936224979/Thousands-turn-out-to-watch-triathlon"><span style=";font-family:";" >Gloucester Daily Times’</span></a></span><span style="line-height: 115%;font-family:";font-size:100%;" > online edition for a story on the race and all of the great photography and video content that the good people at </span><span style="line-height: 115%;font-size:100%;" ><a href="http://www.flickr.com/photos/8427660@N02/sets/72157624686885778/show/"><span style=";font-family:";" >Good Morning Gloucester</span></a></span><span style="line-height: 115%;font-family:";font-size:100%;" > provided as well.<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:100%;" >Well, that’s a wrap for the 2010 rendition of this year’s GFT.<span style=""> </span>I’m looking forward to next year already!<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><span style="font-size:100%;">Janda</span><o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:12pt;" ><o:p> </o:p></span></p> <p></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-75049593197252014582010-08-09T14:17:00.006-04:002010-08-09T14:56:50.267-04:00What a WeekendThe <a href="http://www.gloucestertriathlon.com/">Gloucester Fisherman Triathlon</a> has come and gone. More to come ASAP (playing catch up with work today) but check out the awesome coverage that Joey and the rest of the crew at <a href="http://goodmorninggloucester.wordpress.com/">Good Morning Gloucester</a> provided for the 2010 rendition of this year's race!!! Gloucester at it's best!<br /><br />Time for a quick shout out to the crew:<br /><br />John Babcock continues to roll. Not only did he win, again, but he shattered Jordan Rapp's course record in the process (by a good 2+ min.) at the <a href="http://www.coolrunning.com/results/10/ct/Aug8_Nianti_set1.shtml">Niantic Bay Triathlon</a><br /><br />I'll be sure to avoid the races that John enters when I return to racing in 2011 :)<br /><br /><span style="font-weight: bold;">Roll Call at the GFT</span>:<br /><br />Hands down the most competitive sprint event in the North East region so far this year. I'll let the <a href="http://www.coolrunning.com/results/10/ma/Aug8_Glouce_set1.shtml">results/splits</a> speak for them selves<br /><br />Ladies first:<br /><ul><li>BIG props to Kerri Boyle! Former mid packer turned elite age grouper. Keri finished as second OVERALL age grouper! She's one year away from being ready for the elite wave and I can't wait to see the day when she joins that group.</li><li>Maris DiTolla: Currently training for IMWI. Tired legs be damned... she still laid down a nasty bike split and finished 2nd overall in her AG, just outside of top 3 OA amateur status.</li><li>Kat Donatello: Who just last week won the Lowell Olympic distance tri. Today she took 2nd in her AG. Kat's just one month removed from IM Austria yet she's still setting PRs on the short course front.</li><li>Kelli "don't call me a body-builder-anymore!" McDonough: Here's an athlete who goes from pro body builder to top AG athlete in 7 months. That's not supposed to happen! Kelli had another PR day and the aerobic engine just keeps getting bigger and bigger!!!</li><li>Melissa Moeckel: Training for a 70.3 but still holding her own despite the training related fatigue.</li></ul>Boys will be Boys:<br /><ul><li>Props to the comeback kid Craig Lewin who is on the road to recovery after breaking his knee nearly 2 years ago. Craig shared the podium with fellow JRM athlete Jeff Donatello as they took the 2nd and 3rd overall amateur titles. Like Kat, Jeff is just one month removed from IM Austria as well. Looks like the legs are starting to come back around again!</li><li>Nate Buttrick and Spencer Tweed: I recommended that they jump into the Pro/Elite field for experience sake and they both held their own. This was nothing more than a tune up race for Timberman 70.3 in weeks time, but they still managed to place 9th and 18th overall respectively. Not too shabby!<br /></li><li>Greg "G-Unit" Guarriello: Not quite the day either of us were hoping for, but sometimes, work comes first and Greg has had A LOT of it as of late. (A LOT of) Lost training time + racing don't mix oh so well, but Greg still managed to hold his own and hang in there on a tough day.</li><li>A quick shout out to my brother who competed as part of a relay team. No TT bike, basic aero wheels and the fastest bike split of the day. Granted... no swim or run to contend with, but I think that it's safe to say that the kid has talent, and A LOT of it. If you know anything about some of the guys (and girls!) that were in the race on Sunday, you know that out-splitting them, any way you cut it, on the bike is an impressive feat.<br /></li></ul>Pics and video to come. I'm exhausted from the effort that went into the race but it's a great event and one that is worthy of the sacrifice. I'll do my part to make it bigger and better in 2011 and beyond.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8248228273124255449.post-43598237421543429082010-08-03T21:25:00.005-04:002010-08-03T21:36:20.703-04:00Double WhammyIt's always fun when the athletes you work with do well... especially when they take home top honors in the same race!<br /><br />I'm very excited about the fact that both Matt Gentile and Kat Donatello took home the victories at this past weekend's Lowell Olympic Distance race.<br /><br />Matt had a HUGE breakthrough performance and blew the race wide open on the bike. He bested the field by a large margin here (with 2nd fasted bike split going to fellow JRM athlete, and Kat's husband, Jeff Donatello) and went on to lay down a solid run. This is the performance that I've been waiting for Matt to drop for some time now as he has worked very hard this Spring/Summer and it looks like the hard work is paying off!<br /><br />Kat, coming off of IM Austria just 1 month ago, took home her 2nd ever overall victory by recording a very well balanced and well executed race. Under instruction to "race aggressively" she went for it from the get-go and took the race by 4 seconds as a result.<br /><br />Results for the race can be found <a href="http://www.firm-racing.com/">here</a>.<br /><br />A great day for sure!<br /><br />Hopefully more to come this weekend; it's<a href="http://www.gloucestertriathlon.com/"> Gloucester Triathlon</a> Race Week!!!Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8248228273124255449.post-45128147806307505902010-07-22T08:44:00.000-04:002010-07-22T08:44:04.924-04:00ARMS!<object style="background-image: url("http://i2.ytimg.com/vi/aJC980h14cQ/hqdefault.jpg");" height="295" width="480"><param name="movie" value="http://www.youtube.com/v/aJC980h14cQ&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/aJC980h14cQ&hl=en_US&fs=1" allowscriptaccess="never" allowfullscreen="true" wmode="transparent" type="application/x-shockwave-flash" height="295" width="480"></embed></object>Unknownnoreply@blogger.com0