Ironman Arizona Race

Photo: Sydney Cornell and Brent Morris on the bike lap 1, Ruben Diaz and Sydney Cornell finish line photos, Coaches Pete and Scoty with Suzy and Mary post race

Ironman Arizona Race Update:

And with the finish of Ironman Arizona, another triathlon race season comes to an end. This past weekend I traveled to Arizona with coach Scoty and Coach Julia to watch 7 MHM athletes and Coach Sydney compete in IMAZ. And Compete they did!!! Congratulations to all of you on your accomplishments.

With 6 of the 8 participating in their first Ironman, the weekend proved to be emotional on many different levels for both athletes and families. Coach Sydney had boldly predicted she would redeem herself from Kona and was gong for a top three age group finish and a return trip to the big Island. Katey, Mary, Suzy, Austin, Brandy and Ruben were all tackling the distance for the first time. Brent Morris set out to improve his overall Ironman time.

I skipped the swim start this year (honestly, I've seen enough and thought I would sleep in and conserve some energy for later). I should up as most of the MHM athletes were about to start loop three of the bike. I saw Brent, Austin, Katey and Mary. I then positioned myself where I could see both the bike finish and the run 3.5 mile mark. After everyone was in I focused on getting to a good spectating spot for the run. When ever I spectate an Ironman race, I try to go as far away from the crowds as possible. I'm not being anti social. I just don't believe I provide any motivation if I'm one of hundreds. Being further out on the course gives me an opportunity to evaluate the athletes easier and have a chance to have uninterrupted conversation as they run by. I walked out with a group to the 9.5 mile mark and begun the process of trying to pick the MHM athletes out of the crowd. Sydney was engaged in a great race with Wendy Mader who was the overall amateur winner in Kona two years ago and we were giving her time gap splits all day long. She was running strong and confident but couldn't make up the gap Wendy had earned in the water (almost 9 minutes) and ended up taking 2nd in her age group and was the 5th overall amateur female to cross the line. With a time of 10:05 she easily earned her Kona slot for 2010. Congratulations Coach Sydney!!

The rest of the Mile High athletes all finished and with faster than anticipated times. Brent Morris had a 1 hour personal best. Katey Morris ended up 13th in her age group, Austin broke 11:30 and Suzy, Mary, Brandy and Ruben all enjoyed the wonderful thrill of crossing the Ironman finish line and joined the brother/sister hood of Ironman finishers.

I've seen my fare share of Ironman races as both a participant and a spectator. I love sitting in the stands at the finish line and watching the jubilation on the athletes faces as they are announced "Ironman finishers" and enjoy accolades from the fans as they run down the carpet and thrust their arms in the air as they cross under the finishers arch.

The Ironman defines who you are as a person. There are many parallels between the Ironman preparation and how you handle life. As with life, Ironman training presents many different trials and tribulations. Will you quit when things get difficult or will you forge ahead? The easy thing to do in life is to quit and look for a different adventure? We see it happen all the time in work, in relationships and with training. The journey to the start line is the most difficult part. The race itself is the celebration of the perseverance and dedication that you have shown during your training. As a coach, I hold myself accountable to getting the athlete to the start line and then I let go. It is up to the athlete to execute what they have learned during the long hours of training. It is my hope that everyone learned a little more about themselves during this journey and that they realize that the Ironman is more than about just crossing the finishing line.

Without hesitation, my favorite part of an Ironman race occurs after the race is over. When the athlete and family come together for the first time. Although all the focus and attention is on the person racing, this journey would have never been accomplished without a strong support group behind the scenes. It may be a spouse, parent, employer or significant other but some where there is a support system. The real sacrifice comes from this group of people, yet the glory and accolades go to the athlete.

Earlier this year, I spoke to the Parker Triathlon Club about balancing hobby and sport. Two ladies (Mary Kasal, Suzy Pendergraft) sat attentively in the front row and I later found out they were athletes of Coach Scoty who were scheduled to compete in Ironman Arizona. Post presentation they both thanked me and shared with me that there concern about taking on the Ironman wasn't about going the distance or the training but their husbands and families. They both wanted to make sure that this race wouldn't impact what was going on at home. We spoke a little more about how to balance work/hobby/home and I told them to follow Scoty's plan and they would be just fine.

Post race this year I was fortunate enough to be standing in close proximity to Mary's husband after she finished. There is always a throng of followers as well as fence that separates family form competitors. I watched as his eyes darted back and forth trying to get a view of Mary. He held his camera over head and snapped picture after picture and I'm not even sure he was taking photos of Mary. His face BEAMED with joy and excitement and he started hugging people, anyone who was around received a hug. Suzy finished and the same scene took place with her family and that scenario repeated itself throughout the night. To me, those moments are more precious than anything I've ever witnessed at a race.

Amongst all the confusion post race (Ironman Arizona is hands down the worst venue for finding athletes post race) we managed to find the majority of our athletes and snapped some photos and talked about the days events. The coaches and a few athletes headed over to Monti's for a quick night cap and then headed home knowing our missions had been accomplished.

Mile high Multisport is currently accepting athletes for the 2010 season. Please contact Pete Alfino if you would like to learn more about Mile High Mulstiport and how we can assist you in accomplishing your triathlon goals.

Ironman Arizona Results for MHM athletes and Coaches:

Sydney Cornell: 10:05.24 2nd age group, 5th amateur O.A.(KONA Qualifier)
Brent Morris: 10:48.29 1 hour Personal Best
Katey Morris: 11:07.08 1st Ironman 13th age group
Austin Parker: 11:26.00 1st Ironman
Mary Kasal: 13.29.27 1st Ironman
Ruben Diaz: 13.55.22 1st Ironman
Brandy Cohen: 14.25.35 1st Ironman
Suzy Pendergraft: 14.31.26 1st Ironman

Ironman World Championships 2009

As a coach, I'm blessed to be able to accompany and watch athletes compete at races. In 2004 and 2006 I was in Hawaii and watched Kathy compete in the Ironman World Championships. It was truly an amazing experience to witness the sports most recognizable event live and in person. I've been watching this event on t.v. since the mid 1980's and actually standing on Alii drive, going to Dig Me Beach and seeing the pros in person is surreal.. Watching Julie Moss crawl over the finish line inspired me to get involved in triathlons. Little did I know, I would eventually turn the sport into my profession.
This year, I accompanied MHM athlete/Coach, Julia Rossi and MHM coach Sydney Cornell to Hawaii. Both ladies had qualified at 70.3 races and this would be their first full Ironman on arguably the toughest Ironman course under brutal conditions.

Preparing an athlete for Kona requires extra preparation by both athlete and coach. The caliber of athletes, the international field, the heat/humidity and self imposed pressures to do well require an athlete to be in top physical and mental condition. Many people often tell me they want to qualify for Kona but I don't think they have a realistic picture of what they are getting into. Be careful what you ask for, you may just get it. The mind games start from the minute you walk onto the plane and continue throughout the week. Past finishers tell war stories of wicked winds and high heat. Athletes being blown into the lava fields and the intense Kona heat reducing the worlds best athletes to a crawl. Nothing can prepare you for the conditions you will face come race week.

Julia and I arrived on Monday and by Tuesday morning she already began to question why she was here, if she had prepared enough and openly displayed her fear of not finishing. She couldn't sleep, wouldn't eat and looked exhausted. We spoke at length about her preparation for the event and how the only goal was to cross the finish line yet her worries persisted. By mid week, I was generally concerned that she had self destructed and may not even get to the start line.

In contrast, Sydney rolled into town, relaxed, like she had been doing this for years. As Julia turned inwards, Sydney was a ball of energy, singing and dancing. Sydney shared concerns over what race day may bring, but her energy and her confidence in her abilities remained high. Everyone shows nerves before a race in different ways. If there were ever polar opposite athletes, these two were it.

We went downtown to the infamous "under pants run", went to the Lava Java once and did some practice swims at Dig Me Beach. I tried to limit Julia from being down town too much to calm her nerves. We drove the bike course, went to the Kona Aquatic center (saw Chrissie Wellington) and did a short snorkeling adventure but generally tried to say away from the "scene".

Saturday afternoon, Julia and I went over her final race strategy and preparation. I told her that on Saturday she would mature and find out more about herself and her heart than she had in the previous 23 years of her young life. I told her that she would "grow up" a lot in one day. Saturday evening, post meal the two of them started to talk more about the day which would follow. I countered with having them watch "old school" and nerves turned into laughter. Off to bed for both by 9 p.m. and up at 3:30 a.m.. Pre race meal, final words of wisdom and off they went to body marking.

Trish (Trish Taylor joined us as Sydney's main Sherpa of the week) and I took up a spot on the Sea Wall and waited for the start of the race. We preceded to the Hot Corner and saw both girls three times in a short period of time before they headed out to the Queen K. We walked the 4 miles back to our house, rested and then headed out to Alii drive in time to see the lead men come by. We were bombarded by folks at home wanting to know how they were doing. Truth be told, they probably had a better clue than we did since race updates were being posted on the Internet. Sydney came by smiling as usual and telling us that "this is hard". I told her she was in 12th place in her age group off the bike and away she went. Julia came by a bit later, she didn't speak to me but had a look of determination in her eyes. Although I could tell she was suffering, it was the first time all week I stopped worrying about her. I told her she was in 5th place, 9 minutes down form 4th. Running isn't her strong suit and I had a pretty good idea she would be caught (top 5 get on the podium in Kona) but this is the Ironman and you never know what will happen. Trish and I headed back to the house, had some lunch and then walked the 4 miles back to the start/finish line.

We were following the girls progress on our phones and trying to calculate when they would come by. The joy and excitement around the Ironman finish line is indescribable. This day has been on the athletes minds for what seems an eternity. We stood in a spot where the athletes could see the finish line for the first time. You could see the pain escape their bodies and expressions of joy and accomplishment take over. There were a few who came in with looks of disappointment and one could only hope that some day they could see the beauty in finishing as opposed to linking success to a time clock.

Sydney came by and finished in 11:08 which was good enough for 19th in her age division. A great time for her first Ironman. I have no doubt that as she continues to race this distance she will be in contention for a podium position one day.

Julia finished in 12:24 which was good enough for a 9th place age group finish. When I saw her post race I gave her a big hug and asked her "who belongs here" she replied "I do" and tears rolled down her face. Next year, she plans to return and make a run for the top 5. In fact, she is already bugging me to start training again!! To read Julia's account of the week go to her blog by clicking here.

McGrath/Binzer set Ironman P.B.'s., Thelen Wins again!!

Photos: Jeremy Anderson at Nationals in 2009, Coach Kathy on the bike
Happy Monday!!

Another Great weekend of training for MHM athletes around the globe.

Chicago Triathlon:

Jeremy Anderson, who is on his way to worlds in one week, set a P.B (2:05.53). at the Chicago Triathlon yesterday. Racing in the amateur elite classification he took 25th overall and 5th in his age classification. Can't wait to see what he does on a full taper.

Austin Parker took 4th in his age group at the Steam Boat tri i a time of 1:46.25.

Julie Thelen was the 9th female overall, won her age group (again) and set a 10 minute Olympic distance PB (2:21.30) at the Wild on Windsor Race.

Kathy Alfino, took 2nd in her age group, 12 female overall in a time of 2:26.17 (one of her fastest Olympic distance times in recent years)

IRONMAN FINISHERS

John McGrath rocked the Ironman Louisville course in a time of 12:25.29 which is 1 hour 50 minutes faster than last year. He negative split both the run and the bike. For those of you who like to alter your intensities and training plans, John is the reason why you stick to the plan. Perfect execution of his race day strategy, nutrition and mind!! Congratulations John!!

Kelli Binzer went 12:16 at Ironman Canada and set a personal best by 23 minutes. This is Kelli's 6th or 7th Ironman (I lose track) but what makes this one important is she completed it post child and post traumatic bike accident mid summer. Very nice Kelli, you owe me sushi....

For those of you who are interested, we are hosting a fund raising event at the lake this weekend for two local triathletes involved in a serious bike accident a few weeks ago (they are not MHM athletes). A fund raising swim starts at 8 a.m with registration at 7. We are also auctioning off a lot of items which have been donated by the triathlon community.

MHM Ladies dominate at Rattlesnake

Photos:

Denver's favorite sports anchor Susie Wargin setting an Olympic distance personal best at the Rattlesnake Triathlon.
Olympic Distance winner Sydney Cornell on her way to T1
Sprint Overall champion flanked by age group champions Leslie Lobojko and Kathy Alfino.

Results:

Congratulations to the ladies of Mile High Mulstisport who dominated the podium at the Rattlesnake events over the weekend. On Saturday, Sydney Cornell was the first female amateur (2nd female overall behind Olympian Susan Williams), Susie Wargin set a personal best and Barb Esses had another great showing.

On Saturday, Julie Thelen took the overall female award and was the 11th athlete across the line both male and female!! Leslie Lobojko set a personal best and won her age group by 5 minutes (she was the 8th female overall). Last years Overall winner, Kathy Alfino won her age group and was the 4th female overall.

Nice job ladies!!! That is four overall victories for you this season!!!

Open Water Swimming

If you are looking for information on open water swimming the site was hacked and the information is gone. We are closing on September 6th for the season. All information for next year will be located on the Mile High Multisport web page by December. Thank you for a great season and we look forward to seeing you next season.

Weekend race Results/Photos 5430 Long Course/ Splash/Mash and Dash

Photos: Top to Bottom. click on photo to enlarge
Cindy Beyer with her 3rd place trophy at the Splash/Mash and Dash
Mary and Suzy pre race 5430 long course
Brent/Katey Morris post race 5430
Brandi and Marci pre race 5430
Liz Whitfield and her relay partner on stage 5430
Julia 5430 Long Course
Paul Fitzgerald showing his hardware at the Long Course
Brent Morris finishing stretch of the long course
Chrissie Wellington visiting the Mile High Multisport tent
Leslie Lobojoko and coach Kathy showing off Leslie's overall female title trophy


Results:

Mary Kasal - 6:04:14 - First 70.3 race ever
Ruben Diaz - 6:30:34 - 30:00 PR over last 70.3
Laura Graber - 6:56:23 - 41:00 PR over last years 5430 Long Course
Suzy Pendergraft - 6:59:07 - 1st 70.3 race ever
Brent Morris 4:45 11 min P.B.
Katie Morris 5:12 13 min. P.B.
Julia Rossi 5:13 2nd A.G. 23 min P.B.
Austin Parker 5:20
Paul Fitzgerald 5:37 3rd Clydesdale
Marci Madruga 5:54 16 min P.B.
Brandy Cohen 6:30 1st 70.3 distance event
Liz Whitfield Female relay team winner

Weekend Update/5430 Long Course

Congratulations to everyone who raced this weekend. Results are posted below.

This weekend we have a lot of athletes competing in the 5430 Long Course. Preliminary forecast for this weekend is.....
Saturday: A slight chance of showers and thunderstorms. Partly cloudy, with a high near 87.

Saturday Night: A slight chance of showers and thunderstorms. Partly cloudy, with a low around 58.

Sunday: A slight chance of showers and thunderstorms. Partly cloudy, with a high near 86.


It is important that you are well rested, nourished and hydrated this week. your focus should be on race preparation and race strategy. Make a phone call to your coach early this week to discuss these areas. Our goal on race day is to race with a quiet mind. do not judge while in the middle of your performance. Keep your mind quiet and still.

We will have the Mile High Multisport Tent up on race day. Please feel free to drop your post race bag in the tent pre race. Remember, the transition does not open for a long time post race. Look for us directly across from the transition area. We may place a second tent by the beer garden.

Volunteer Opportunity:

I think it is important that each of you give back to the sport. This weekend, Mile High Multisport will be hosting the water station at the Splash/Mash and Dash race in Highlands Ranch (on Saturday). We need some volunteers to help hand out water. If you are racing Sunday, I don't want you there on Saturday. Contact Coach Pete if you can help out.

Athlete Event Distance Result Place Personal Best
Cindy Beyer MHM Open Water Swim .5 miles 26.18
Gina Graves Brewhouse Triathlon (MN) International 2:08:52 4th A.G. 14th O.A.
Katy Kristoferrson Arts 5k run 5k 31:00
Cody Hanson Socorro Chili Fest Sprint 1:10:02 1st Clydesdale P.B. 15 minutes
Coach Sydney Steelhead 70.3 Half Ironman 4:55 2nd A.G. 8th Amateur O.A.
Kristi Fitzgerald Anthem Sprint Tri Sprint 1:16.17 1st A.G.
Karen Bird Tri for The Cure 1:23. 1st place Survivor division

Boulder Peak, HRCA Tune Up, Door County Tri and more!!

Photos: (from Bottom to Top)

Lori, Jeff and Gabi Liedy HRCA Tri N July Co ed relay winners
Leslie Lobojko, Julia Rossi, Andrea Mueller (2nd, 3rd, 4th place over all Tr N July, Each won their age division)
Katey Morris at the Boulder Peak
Savanna Liedy prior to the kids tri
Katey Morris on the run at the Peak
Julie Thelen on the stage in Boulder

Race updates:

Boulder Peak:

An impressive showing by the MHM athletes in Boulder. All results can be found on the results page. Some high lights were personal bests from Brent Morris (4 minutes), Julie Thelen (14 minutes)and Coach Kathy winning her age group by 5 minutes. Thanks to all who stopped by the MHM tent, pre and post race. Reigning Ironman World Champion, Craig Alexander spent 30 minutes in the tent talking to the athletes which was quite a thrill.

Door County Triathlon:

CONGRATULATIONS TO Katey and Brent Morris on their finishes at the Door County Triathlon in Wisconsin. Katey was the overall female winner and Brent was the 3rd male over all.

HRCA Tri N July:

Another impressive showing by Mile High Multisport athletes!! Leslie Lobojko, Andrea Mueller and Julia Rossi each won their age group and finished 2nd, 3rd and 4th overall. The Liedy family won the co ed relay division. Cindy Beyer and Savanna Liedy also had great days.

Cabbage Head Duathlon!!

Julie Thelen wrapped up the series by taking 7th overall and 2nd in her age category. Overall she took 2nd in her category for the series!! Way to go Julie!!

Mile High Multisport Open Water Swim Series:

Congratulations to Marci Madruga, Kathy Alfino and Brandy Cohen on their respective finishes yesterday. Our next race is August 1st!!

All results and times came be found on the Mile High Multisport Web page in the results section or by clicking here.

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