SAMMONS GRABS MASTERS TITLE AT LOVELAND.

PHOTOS:
Mike Sammons comes off the podium after claiming the overall Masters champion title
Kelli Binzer flashes her pearly whites.
The MHM tent was full post race
Leslie Lobojko on her way to a personal best
Coach Kathy heads home on the run
Dave Marcus heading out on the run

Lake 2 Lake:

ABSOLUTELY PERFECT WEATHER conditions greeted the athletes on race morning. Cloud cover for the entire race, no wind and temperatures in the 70's. These are the days we pray for!!

The Mile High athletes were lead by 47 year old Michael Sammons who took 12th over all and won the Overall masters division title by over 5 minutes. Also racing were Coach Kathy 4th in her age group, Leslie Lobojko, 8th in her age group (course personal best), Susie Wargin, 10th age group, Kelli Binzer (Kelli just had a baby 5 months ago!!) and Dave Marcus.

Michael Sammons: 2:20.00
Kathy Alfino: 2:43.04
Leslie Lobojko: 2:52:56
Susie Wargin: 2:57:06
Kelli Binzer: 3:06:39
Dave Marcus: 3:44:05

Congratulations to all who participated.

ELKHART LAKE:

Jon Gentine, who is in the middle of training for Ironman Wisconsin, took 10th place in his age group at the Elkhart Lake Olympic distance triathlon. Jon finished in a time of 2:51.54 Nice work Jon!!

Ironman CDA @ Buffalo Creek Xterra results

CONGRATULATIONS TO ALL THE MILE HIGH MULTISPORT IRONMAN FINISHERS!!!!

IMCDA

Coach Truesdale was Idaho this week to support the five Mile High Multisport athletes who completed their first Ironman race this weekend. Despite frigid lake temperatures, everyone pereserved and crossed the Ironman finish line in what turned out to be perfect conditions.

Sean Reilly, Highlands Ranch, Colorado (coach Kathy) led the group with a time of 12:26. Teresea Gray, Littleton, Colorado (Coach Kathy) finsihed her first Ironman in a time of 13:37.16. Troy Green (Coach Steve) from Overland Park, Kansas finsihed in a time of 14:02.27.. Nice work Troy!!! Jeff Spiegel, Parker, Co. (Coach Pete) completed the course in a time of 14:26.57. The final MHM athlete of the evening was Dawn Mchpereson, Kansas City, Mo. (coach Steve)who came in at 14:48.09.


Buffalo Creek Xterra:

Chris Juels (coach Pete) finished the Xterra course with a 10 minute course P.R. Chris took 4th in his age group amongst 30 competitors. Nice work Chris.

Photos from the 5430 Sprint

5430 Sprint, Kansas 70.3

Congratulations to everyone who raced this weekend. We had 12 athletes race the 5430Sprint in Boulder. Coach Pete and Steve were on hand to cheer everyone on and the Mile High Tent was filled pre and post race. In Kansas, John McGrath completed his first Half Ironman in 6:20. Coach Pete's brother Mike completed his first triathlon of the year in North Carolina.

Next weekend Jeff Spiegel, Sean Reilly, Troy Green, Dawn Mchpereson and Teresa Gray all compete in Ironman Coeur d'Alene.

5430 Sprint Results:

Dan Madruga................... 1:19.28
David Reed ................... 1:19.54
Steve Uccello ................ 1:23.32
Kathy Alfino ................. 1:27.09
Susan Johnson ................ 1:31.56
Leslie Lobojko ............... 1:34.20
Marci Madruga ................ 1:35.28
Dawn Leget ................... 1:41.24
Jeff Spiegel ................. 1:43.33
Susan Brashear ............... 1:54.43
Barb Esses ................... 1:56.16
Eddie Wislon ................. 1:57.34

Cabbage Head Duathlon & Highlands Ranch Tune Up Results

BIG SKY DUATHLON:

The ladies of Mile High (see top photo), Coach Kathy, Susan Johnson, Susie Wargin and Dawn Leget made their presence know at the Big Sky Duathlon on Saturday. Susan Johnson lead the way posting a 1:22.42 (10th women overall and 12st in her age group. Coach Kathy (3rd in her age group, 13th overall) followed in 1:24.03 with Susie Wargin hot on her heals in 1:24.41 (3rd in her age group, FIRST time on the podium!! and 18th overall). Dawn Leget finish in 1:34.53 with a 9th place age group finish and 52nd place overall!! NICE JOB LADIES!!!!

H.R.C.A. Tune Up Sprint:

Leslie Lobojko, Susan Brasears and Jeff & Lori Liedy represented MHM at the HRCA tune up sprint. Leslie lead the group with a time of 1:14.20 and a 3rd place age group finish. Jeff Liedy followed in 1:17.20 and a 14th age group finish. Susan Brashear posted a 1:34.24 and Lori Liedy brought home a 1:52.48 finish. It was great to see you all out racing!!!

Boise 70.3/Xterra/Elephant Rock/Hugo and preparation

Photo: Swimmers prepare to enter the glass like water of Grant Ranch.....Scott Binzer from Kentucky and Clay Taulman from Colorado met at the Boise 70.3. They took the opportunity to take this great photo. Thanks for sharing boys!!


BOISE 70.3:
Congratulations to Scott Binzer and Clay Taulman on completing the inaugural 70.3 Half Ironman on June 1. The conditions yesterday in the water were less than ideal and many swimmers had swim times much slower than anticipated. Both Clay and Scott have bigger races on the schedule for the summer and this race was a great test to determine their current level of fitness and evaluate race strategies, nutrition and preparation. Race results are listed on the MHM web site.

Xterra Sho Low:

Chris Juels took 4th in his age group in his first race of the year. He produced one of the top bike splits of the day.

Hugo Road Race:

Marci Madruga completed the 78 mile Hugo Road race on Saturday. This was the longest bike race Marci has done and we are all proud of her accomplishment.

Elephant Rock:

David Reed, Susie Wargin, Dawn Leget, Barb Esses and Susan Brashear all completed the Elephant Rock cycling ride this weekend. Perfect weather conditions and scenic views make this one of the best single day rides in the country.

PREPARATION THOUGHTS AND DAY TO DAY EFFORT:

With the start of the Grant Ranch open water swimming program I have had the opportunity to interact and observe some of the best triathletes in the state/country. In the past I have written at length about how the best athletes are consistent in their approach to training and racing. One observation I have made is those that are at the top spent the time on the little things that make a difference come race day. One of the elite athletes comes out of EVERY open water swim she does and races to a designated spot and strips off her wet suit. If you were observing her you would think she was in a race. The minute the wet suit comes off her facial expression changes. It is like watching a transformation from race face to calm, cool and collected. This same individual asked the master coach a few weeks back how she could improve her kick. He gave her a few pointers but told her to spend some time kicking on her back and feel her hips come to the surface. That was all there was to the conversation. EVERY time this person comes to masters she spends time kicking on her back. He swimming has improved dramatically since taking this simple pointer and incorporating it into her daily routine.

Take some time and evaluate what are the intangibles you bring to training and racing. Are you methodical in your approach and take the time to perfect the small things? Do you spend time practicing your open water swimming entrance and exit or do you just go through the motions? When someone gives you advice do you take the advice or dismiss it?

If you want to achieve your triathlon goals you need to become a student of the sport. The race season is upon us. Those of you who work hard and are consistent to the approach you bring to training and racing will surely find success.