MHM Athletes Rock Loveland & Boulder

Photos (top to bottom): Ruben Diaz on the run at the 5430 Sprint. Mary Kasal and Suzy Pendergraft pre race Boulder 5430. Coach Kathy, Marci Madruga, Julia Rossi and all three ladies post race with their glassware!!

Congratulations to everyone who raced Loveland Lake to Lake on June 20th and the Boulder Sprint on the 21st. It was great to see all the MHM shirts post race. MHM was well represented on the podium this weekend and had a number of top ten age group finishes.

LOVELAND

Marci Madruga won the Aqua Bike in a time of 1:59.05 and was 3rd overall male and female competitors.
Susan Brashear did the Aqua Bike as well in a time of 2:26.46 and took 10th in her division

Daniel Madruga set a 15 minute course Personal Best today in a time of 2:29.18, was 39th overall and 7th in his age group.
Leslie Lobojoko had a 3 minute personal best, took 5th in her age group (2:49.59)
Julia Rossi,from off her Kona qualifying performance at Honu 70.3 was 2nd in her age group in a time of 2:45.27
Coach Kathy, despite suffering from food poisoning and limited training avenged an earlier loss and won her age group in a time of 2:40.30

BOULDER

Mary Kasal - 1:41:47
Suzy Pendergraft - 1:50:53
Laura Graber - 1:54:13
Ruben Diaz - 1:55:37
Melissa Golan 2:05.09 1st triathlon
Julie Thelen 1:23.28 3rd A.G. 4 min. P.B.
David Reed 1:20.06 4th A.G.
Austin Parker 1:24.52
Katey Morris 1:26.46
Marci Madruga 1:33.17 2 min. P.B.
Brent Morris 1:16.43 7th A.G. 20th O.A.
Paul Fitzgerald 1:31.37 7th Clydesdale

Race update weekend of 6/6

Photos: Jenny Thorpe on the bike and at the finish line of the Oliver Half Ironman in Canada. Coach Pete and his faithful companion Sampson await the arrival of MHM cyclists. The relay team of Gabi Liedy, Kathy and Nick Alfino (1st place), Paul Fitzgerald (1st place) and Daniel Madruga (3rd place) show off some bling. Nick Alfino and Daniel Madruga on the run course and Proud Mom Lori Liedy coming back from T1 one with Gabi.

It was a great weekend overall for those who raced. Besides the Highlands Ranch Spring Tune up. Karen Bird finished 2nd in her age group at the Boulder Sunrise Triathlon and Cody Hanson continued his assault on the podium with a 3rd place Clydesdale finish at the Milkman triathlon.

Nice job by everyone. good luck to all of you racing at Kansas 70.3 this weekend.

Congratulations Julia on your Kona Qualification at Honu 70.3

Congratulations to Julia Rossi (Coach Allen) on her 2nd place age group finish at the Honu 70.3 race. With her finish, Julia qualified and will be racing at the Ironman World Championships in October

MHM athlete Doug Cronin plays 100 holes of golf/runs a marathon for Charity!!

Ironman takes swings at marathon golf event
Posted by Chris Wagner / The Post-Standard May 13, 2009 6:41PM
Li-Hua Lan / The Post-StandardDoug Cronin, of Manlius, will attempt a novel biathlon on Monday when he runs a marathon while playing more than 100 holes of golf. Cronin has completed two ironamn competitions and four marathons.


Doug Cronin has completed two ironman triathlons. He's finished four marathons. And he's competed in numerous endurance competitions.

But he's never done anything like what he plans Monday.

On that day he will create a novel biathlon by running a 26.2-mile marathon while playing more than 100 holes of golf at Skaneateles Country Club.

"Yeah, it's a little wacky, but I'm doing it to raise awareness -- and hopefully some money -- for the McMahon-Ryan Child-Advocacy Site," said Cronin, 30, of Manlius.

Although he has completed triathlons that involve swimming 2.4 miles, bicycling 112 miles and running 26.2 miles, he expects this event to offer it's own particular challenge.

"To be honest, I don't know how this will turn out," said Cronin, co-owner of Crown Risk Management. "It looks like the weather is going to be good, so I think I'll make it through. But it's going to be a long day."

To complete his goal of 100 holes would require playing five full rounds plus 10 additional holes. However, to travel the official marathon distance at Skaneateles CC -- a course that measures 6,422 yards -- he would have to play just over seven rounds, or 127 holes.

"If you want to be official, that's probably it, but I don't necessarily hit it that straight," laughed Cronin, a former scratch golfer in college who now holds a 3-handicap at Onondaga Golf & Country Club. "A little Army golf will add into my yardage. But I'll keep going for the official marathon distance. I'm trying to get a GPS hooked up to me so I can figure out exactly how far I've gone."

Cronin said he came up with the idea for the running-golf test after playing in the McMahon-Ryan 100 Holes 4 Kids charity tournament the past two years. The event generates revenue to help local child victims of physical and sexual abuse.

"This year, with the economy with the way that it is, it's been tough on charities trying to raise money," he said. "I wanted to bring as much awareness to McMahon-Ryan as I could and thought that maybe I could do that by making it just a little bit harder on myself."

Cronin offered these observations on the event:

What have you done to prepare for the event?

It's kind of hard to train for it. But I've done a lot of things where I've run four minutes, walked one minute, run four minutes, walked one minute. In endurance training, you need that walking because you have to change up the muscle groups you're using.

Does adding a dynamic movement, like swinging a golf club throughout a 12-hour day, add certain stresses to a body used to repetitive motions like running, swimming and biking?

Yes, it does. With the other things, you just put your head down and go. But I figure I'll be taking 250 to 300 full swings during the day.

You've played the 100 Holes 4 Kids twice before -- but while riding in a cart. How did you feel after those events?

Dog tired -- and I was in good shape. The biggest part that really gets sore is my lower back. That's what I'm most concerned about on Monday, so I've done a lot of core work leading up to this because I need my back and stomach to be strong.

What's your biggest obstacle?

The weather is the real determinant. If it's too hot, that's bad for me. Or, it could get so cold to the point where I couldn't hold onto the club. Rain wouldn't be great to try to keep dry and be able to swing. But a little mist and around 60 degrees is A-OK for me. I just need a good Syracuse spring day. (The forecast is for 63 degrees and partly sunny.)

How much have you raised in pledges?

I don't know, I've been on the road a lot lately and haven't checked. But our goal is to raise about $3,000 per golfer. I'd like to be around that spot.

How can you donate?

Just go to the McMahon-Ryan Web site (www.mcmahonryan.org). All the golfers (22 total) are listed there. Just click on the one you want to donate to. No donation is too small.

Rage in The Sage Triathlon

RAGE IN THE SAGE UPDATE:

The initial Mile High Multisport destination trip was a tremendous success. The Rage in The Sage Triathlon was held in beautiful Lake Mead on April 19th, The race off erred Sprint, Olympic and Half Ironman Distance options on what proved to be a very challenging course. With a water temperature of 58 degrees, a hilly/windy bike course and a run in the desert, this early season race tested early season fitness.

Leading the way for the MHM athletes was Marci Madruga with a 1st place age group finish and 5th place over all. Kristi Fitzgerald was the next MHM finisher, capturing 10th over all and 3rd in her age group.

Daniel Madruga, who is less than 6 moves removed from his horrific bicycle accident, which had him hospitalized for over a week, took 4th in his age group and 18th over all. Daniel reeled off one of the fastest bikes splits of the day and proved he is fully recovered. Coach Kathy, took 10th overall and finished 3rd in her age group. Steve Uccello, who did a 4 hour training ride the day before the race, and who vehemently denies he was sitting a poker table until the wee hours of the morning, finished out the MHH participants. With three podium spots and a fourth place finish, the overall trip was a huge success.

The rest of the trip consisted of booze, gambling and a trip to Hoover Dam. Discussions are already underway for our our next destination trip. Feel free to make suggestions!!

The Race Season is Officially Underway !!!

Picture:

Scott Scott heading out on the run and Coach Scoty with Aaron & Scott

Many of you have already raced this year or are about to complete your first events of the season. Based on the number of "I'm tired of my trainer" comments we must be fast approaching better weather and the enjoyment that training out doors brings. Congratulations to Coach Scoty on getting Aaron Deboer (5:23) and Scott Scott (6:51) through their first 70.3 races in California last weekend. Marci Madruga set personal records in the 500, 100 & 1650 at the Colorado State Swimming championships last weekend and now has her sites set on nationals.

This upcoming weekend has a few of you running 5 and 10ks with the MHM destination race in Las Vegas (Rage in The Sage)the weekend of April 19. We have at least one athlete competing in each of the three distances offered that weekend. Of course there is sure to be some post race festivities which will never make this page.

Mile High Multisport is pleased to announce a three race swim series to be held at Grant Ranch. See the open water swimming blog for more information.

The New Podium shirts are in and we will be distributing them to each our current athletes shortly. If anyone else in interested in purchasing a shirt please contact Pete Alfino

The Coach Athlete Relationship

following is an article I wrote for Triathlon Life Magazine which should be published in the next issue. I plan to follow up this article with a shorter article on logging your workouts and what information is helpful for your coach to gauge your progress.

The Coach/Athlete Relationship
How to get the most out of your coach

Whether you have already hired a coach or are thinking of hiring a coach there are certain steps you can take to foster the Coach/Athlete relationship. Each coach has their own style and philosophies, but there are certain expectations an athlete should have when they hire a coach. Setting your expectations upfront is crucial in establishing a mutually beneficial working relationship.

At minimum you should ask the following questions during the selection process. How and when will my training plan be provided? What type of review process do you have in place? If I need to ask you a question what is the best manner in which to reach you? What are your pre and post race notification requirements? A good coach will explain their processes up front but this doesn’t exclude you from communicating your preferences. Following are some suggestions on how to make the most of your relationship with your coach.

Goals:

Establish goals and benchmark sessions to measure progress along the way. This is a “given” and I won’t spend a lot of time on goal establishment. Discuss your race plan and ask for your coaches input. Ask what tests and criteria they use to establish fitness gains. At the end of the season how will you and your coach evaluate progress and success?

Timely and Open Communication:
The cooperation of both the athlete and coach is required if there is to be effective communication.

Coaches should provide workouts that are clear and concise. What are the duration, intensity, terrain and desired outcomes of your workout? What phase of training are you in and what purpose does your current block of training play in the annual training plan? How will you receive your workouts and when can you expect to have your plan for the upcoming week or months of training?

The athlete can foster the relationship by providing meaningful feedback on how they absorbed the workouts provided. In short, fill out your training logs in a timely manner and be thorough. “Completed” “done” “that was hard” tells your coach very little. Provide information on how you felt before, during and after the session. How did your body feel during the main set of the workout? What was your wattage? Heart rate? Pacing? What successes or obstacles did you encounter during the session? What was your mental state of mind? How did you sleep the night before? How has your diet been? The more relevant information you share, the easier it becomes for your coach to develop a plan with your fitness gains in mind.


The first step towards quality communication with your coach is to realize that you play a key role in fostering the relationship. Many times, important factors which influence performance are left unmentioned. Remember this is a business relationship. Coaches don’t want to play counselor. Share only information that impacts your training but don’t expect your coach to give you advice outside of the sport.




Trust:

When you make the decision to hire a coach you are putting your faith in their hands. There are different methods which lead to the finish line of any race. If you hire someone to drive “your bus” for the season then let them drive the bus. The internet, training partners and magazine articles can all provide distractions and plant a seed of doubt in your mind. Don’t give up on your training program before giving it adequate time to be evaluated. Don’t be afraid to ask your coach about different philosophies and methods. A good coach will be fair, firm and honest with you.

What to Expect from your Coach:

Realize that not every coach has all the answers. If they don’t have an answer then they should provide assistance on where to find the answer. Your coach has a life and don’t expect them to be available 365/24/7. Respect your coach’s time and ask them when it is acceptable to call for questions and what a reasonable response time should be when you contact them.

What can you do to foster the relationship?

If you don’t know something then ask? Coaches love to teach about the sport and like when athletes become life long students. Work hard and be consistent day in and day out. Coaches will work harder for athletes who work hard to achieve the goals established up front.

The dept of the coach/athlete relationship is formed when both parties have pre established goals and expectations and two way communication is established. Make the most of your coach by taking an active role.

Q&A:

Q: What is a reasonable time frame when asking a coach a question via e-mail or voice mail?
A: 24 hours unless another time frame is established up front?

Q: When should I expect to have my workouts for the following week?
A: set the tone during the initial meeting with your coach. Most athletes these days have busy personal schedules and can’t wait until the last minute. Let your coach know when you need your plan. Last minute schedules or schedules that are late are never acceptable.

Q: What is the one thing I can do to help foster the working relationship?
A: Communicate openly. The more information your coach has the better they can assist you.

Peter S. Alfino is the founder and President of Mile High Multisport and. USAT level II triathlon coach. He has raced triathlons since 1988. You can find more information about his coaching services at WWW.milehighmultisport.com. How You Train Makes The Difference!! Contact Pete at pete@milehighmultisport.com

Ironman Arizona Coaches report

Just returned form Ironman Arizona where I was proud to watch three more Mile High Multisport athletes cross the Ironman Finish line. I've lost count of the number of athletes I've coached to Ironman finishes, but I can guarantee you that every time I watch an athlete complete the Ironman I get all warm and fuzzy inside. The Ironman takes tremendous dedication, perseverance and sacrifice from both athlete and their support system.

Race day turned out to be absolutely phenomenal in terms of weather conditions. The water was a little balmy at 63 degrees but the temperatures were high 70's most of the day and very little wind. This was the day which we all dream of.

Brian lead the MHM assault out of the water with a 1:17 swim, followed by Cody in 1:27 and Courtney in 2:03. Of all the MHM athletes I coach, this threesome loathes the water more than anyone else. Kudos to Brian for a great swim despite all the bitching and moaning over the year. His 1:17 swim was much faster than I expected and was a direct result of the time he put in the water. I can still remember him struggling to finish 100 yards earlier in the year. I missed Cody coming out of transition but Courtney let me know how much she loved the water on her way out of town.
Thanks to MHM athlete, Daunae Newton we had posh digs in which to watch the race. Big D hooked up with some fellow bloggers at the bike turn and we were treated to a luxury motor home complete with A/C, T.V. to watch football, beer, water, chips, burgers, brats and the works. The road side crew didn't match the enthusiasm of the Gentine family from Ironman Wisconsin but I must admit, have the motor home versus the corn fields to relieve myself was welcomed.
With the lack of wind the flat bike course lead to some very fast bike splits. Brian and Courtney experienced flat tires but still had great bike splits. Cody was consistent all afternoon long and every time I saw him he had a big smile on his face. As I watched the tail end of the bikers approach the bike cut off deadline I couldn't help but notice that there are a lot of people who race with $6,000 bikes, $150 tear drop helmets and $80 compression socks who are slow. The night before the race, Brian Henden asked me why everyone walking around Ironman Village looked like they were 10 hour Ironman finishers. My response "well they're not". It never seems to amaze me that so many people spend some much money looking fast and riding slow. NOTHING beats putting the time into training.
I set up on top the bridge for the run. Thiswas the 3/12/21 mile mark and I was able to see everyone on each lap as they came by. Being a spectator veteran I am able to gauge the overall satisfaction of the athletes by the expressions on their faces as they go by and how many of them are running/walking. I saw very few people walking on this race day and most athletes on the first two laps were enjoying the day to the fullest. As I sat out on the bridge around the 13:30 mark the throng of fans had dwindled. In fat there were about 5 of us and eventually I was up there by myself. I was getting tired and my enthusiasm had waned to the point where I wasn't acknowledging everyone with the same enthusiasm I had earlier in the day. As one gentlemen ran by I acknowledged him with a head dip but didn't clap or offer encouragement. He was running fairly well and I opted to save my energy for the folks who looked like they were in trouble and needed encouragement. As he ran by he slowed a bit, pointed and me and yelled "FIRST TIME FINISHER MAN, COME ON MAN GIVE ME SOMETHING!!" Out on a bridge, in the dark, by himself and he captured the true essence of what this event is all about. It's not about what time you finish, it's about crossing the line and being happy with he fact that you crossed the line.

As I sat and watch everyone go by I couldn't help but think of all the different walks of life which enter Ironman races. Different races, gender, age, height, weight, disabled..you name it. But on this particular day they all had the same goal.

Brian was the first MHM athlete across the line just over the 11 hour mark. He was met in the finishers shoot by his father Arnie. Back in 1987 I went on my first group bike ride with a some co workers back in Chicago. I was a young punk who showed up with a Schwin World bike, no bike helmet, 12 ounces of water, reflectors, kick stand and no food for a 50 mile ride. At the end of the day I was told to ditch the kick stand, get a helmet and to show up next week with more water and food. Arnie was part of the group who got me involved in this sport. I couldn't help but get a little choked up after having just coached his son to his first Ironman finish.

Next up was Cody, and as is typical with Cody, the smile on his face could be matched by no other. This was Cody's third attempt at an Ironman. He never made it to the start line of his first race due to a broken collar bone. race number two resulted in a DNF when he was pulled off the bike course for failing to meet the Silverman bike cut off at mile 85. They say the third time is the charm and I'm proud Cody perserved and finally fulfilled his dream.

Just past the 15 hour mark, Courtney came running down the shoot with the youngest of her three children. A mother of three, a top sales representative with her company, a very supportive husband and now a two time Ironman. If you don't know Courtney she completes Ironman for different reasons than the rest of us. Most people who race Ironman are trying to prove something to themselves or are running away from something in their lives. Courtney completes Ironmans because everything else in her life runs smoothly and she needs a challenge to make life complete. Post race she promptly fired me and told me "no more" but my money is she will return one day.

Ironman reflects who we are as people and how we deal with life. Training and racing mimic life. When life throws us curves do we quit or move forward?

This race marked the end of a long year of racing for MHM athletes. It seems like yesterday when Jonathan Nixon finsihed Ironman South Africa. In between that time we have had athletes race all of the US and over seas. It's been a great year and as we approach 2009 I can't wait to be sitting on a bridge, by myself, in the dark waiting for a lone figure to come out of the shadows. The smile I get when they see me, the determination in their face and the end result of many months of sacrifice which resulted in the only goal we should all strive for on any race day.. JUST CROSS THE LINE.

HAPPY HOLIDAYS FROM ALL THE COACHES AT MILEHIGH MULTISPORT.

Ironman Arizona Photos

Photos:
1. Coach Pete and Courtney Ring post race
2. Brian Henden
3. Cody Hanson
4. Cody H. and Family
5. Courtney and Sherpa Sean
6. Duane Newton and Cody
7. Courtney
8. Cody on his way into changing tent
9. Brian
10. Brian H. and his father Arnie

Sammons at 70.3 World Championships/Ironman Arizona up next

70.3 World Championships

Congratulations to Mike Sammons on his performance at 70.3 Championships in Clearwater, Florida last weekend. At the seven mile mark of the run, Mike was in 2nd place when you he tore his calf muscle. He limped/walked the rest of the way home and still managed to finish in 4:26!!! Mike vows to get healthy and return in 2009!!

Ironman Arizona:

Cody Hanson, Brian Henden and Courtney Ring are in the midst of their final phases of their Ironman taper. This will be the first running of the fall Arizona race and all three are prepared for race day. Coach Pete will make the trip to Arizona to observe all three as they persue their Ironman goals. Follow everyone on the 23rd at Ironman Live.

Miscellaneous:

The Mile High Multisport wind breakers are set to arrive this week. If you ordered a jacket you will be notified shortly.

New Skull Caps and Visors (embroidered) have been ordered through Head Sweats and will be available for purchase soon. If you are interested in obtaining either a wind breaker ( I will have some extras) or a skull cap and or visor please let me know in advance. I also have extra silicone ($10) or latex ($5) MHM caps for sale.

As many of you know, Kathy's mom passed away last week. We have been in central Pennsylvania since last weekend attending to family affairs. During our time away I had an opportunity to read a book that has been sitting on my shelf for some time. They Don't Play Hockey in Heaven is a motivational sotry about a former college goal tender who stopped playing the game after college, found out he had a tumor on his brain in his mid 20's and then made a successful comeback in his early 30's to the sport he loved as a youth. Throughout the book there are many parrallels and lesson which we all go through in life. From the minute I read the opening page I was riveted to this book. In the first few pages Ken Baker shares nuggets that each of us can relate to...

We lie to others and to ourselves.
We let love slip away.
We sacrifice long-term health for short-term happiness.
We don't say what we mean.
We practice selfishness even though selflessness feels better.
We don't listen to our bodies.
We recognize greatness in others but not ourselves.
We accept things as they are rather than make them what they could be.
We allow fear to keep us from embarking on journeys.
We let dreams die on our pillows.


As we approach the holiday season, take the appropriate time to spend with family and make emotional deposits in your loved ones banks. In the summer you will typically make more withdrawals than deposits. In short, a missed workout is just that, If you've worked hard the rest of the year than a missed workout or two isn't going to set you back. Work to be consistant and have fun while focusing on your limiters.