Ironman Florida 70.3

Congratulations to John Herring on the completion of his first 70.3 race in Florida!! Next year you double the distance and double the fun (pain).  Nice work to John and Coach Scoty Graber.

Swim Clinic

Photos: Matt Beck top, Below, Tara Riggs and Kristine Rauerhorst (Ironman Canada 2010 entrants)

On May 21, Matt Beck, six time All American from the University of Texas swim team and  Mile High Multisport swim consultant, conducted a swim clinic for MHM athletes. Matt covered the basic of swimming more efficiently in the water covering topics related to body positioning, front quadrant pulling, catch/release, hand entry/exit and proper breathing techniques.  All who participated gained valuable information they can use during pool and open water swimming.  Thanks Matt for donating your time.

Youth Triathlon Race season is under way

 


This year, MHM has become more involved in youth triathlon groups and coaching.  With a mission to increase youth participation and knowledge we have developed our own Youth Elite team and created training camps.  We have also partnered with the HRCA to coach kids camps geared primarily to the Highlands Ranch Triathlon series.  In addition to the Highlands Ranch series, our kids are preparing for Iron Kinds races in Boulder and Avon, Tri The Rock, Longmont youth triathlon and the Fall Frenzy Youth race.

To find out more about our youth training programs click here.

Ironman Saint George/Ironman 70.3 Galveston/Ironman 70.3 St. Croix

Congratulations to Mike "Veto" Vetowich on completing Ironman St. George this past weekend.  Veto finished his first Ironman and was coached by Sydney Cornell. 

Also pictured above is Mile High Multisport coach Kathy Alfino. Kathy won her age group at Galveston 70.3 a few weeks back.  Next stop for Kathy, Julia Rossi and Jackie Nunes is Ironman Couer d' Alene in June.

Mile High Multisport would also like to congratulate Liz Whitfield on setting a personal best at the St. Croix 70.3 this past weekend.

We have hired some new coaches. If any of you know of anyone looking for triathlon, running or cycling training plans, please have them contact Pete Alfino  

Improve Your Running: Simple changes will yield big results (part I of II)

Improve Your Running

Simple changes that will yield big results

By Peter S. Alfino

http://www.milehighmultisport.com/

Part I of II

Improving your running form and increasing your speed can be accomplished with a few simple changes to your training plan and your mental approach to who you are as a runner. I hear all the time “I can’t run because it beats up my body”. Running doesn’t beat up your body, poor form and instabilities beat up your body. By improving your core strength and hip stabilization with functional training your will improve your body’s ability to load and unload as you run. Additionally, simple changes to the way in which you carry  your arms, lean your body and foot strike can make a big difference in your performance. The last component to running fast is your mind. Running is a state of mind, think you are slow runner and you will be slow.

Functional Training to improve your body’s ability to handle stress

Think about the force which moves through your body with each stride you take. Your body’s weight is supported on one foot while in motion. Running is a horizontal transfer of body weight and a number of muscles are recruited during this process, a few are listed below:

Quadricep (which are made up of 4 muscles and are involved in hip flexion and knee extension)

Hamstring and Buttocks (again 4 major muscles which also move 2 joins, hip extension and knee flexion)

Gastrocnemius and Soleus (which are involved in the movement of the knee and the ankle).

Core: Includes muscles of the torso with back, and abdominal muscles, (Rectus Abdominis, External Abdominal Oblique, Internal Abdominal Oblique and Transversus Abdominis) the hip and thing muscles. It goes without saying that these muscles are important as a structural foundation for the movement of the body when running.

Basically put, we need to strengthen the muscles mentioned above in order to become more stabile when we run. One of the most common faults I see when watching runners is “dropped hip”. The supporting muscles are not strong enough to place the body in proper position and the hip drops causing misalignments and causes stress. Eventually, something wears down from always having to compensate and injury occurs.

By improving core strength and incorporating exercises with movements which always connect one body part to another (another reason I am a big advocate of the TRX (http://www.fitnessanywhere.com/sfnt?AFFIL=yio8dP38) we improve our bodies coordination and ability to handle the stresses placed on it while running. For our clients who don’t use the TRX, I have them complete a simple routine which emphasizes core and hip stabilization. In addition to the functional strength and stabilization work, incorporate running drills and have your running form analyzed by your coach and in a short period of time you will notice improvements in your running form and post run fatigue.

Body Positioning:

I’ve analyzed a number of runners over the years and without question, very few people think about the way they carry their arms, lean their body or how their foot strikes the ground, recovery or where they look. Some of these are quick fixes, while other require changing muscle memory patterns. Through video and still picture photos you can get a good idea of what you look like when you run (contact me if you are interested in having your running analyzed). Running drills can change the way in which you run and should be incorporated into your training as part of your warm up and as standalone workouts. If you do not have a standard warm up which includes muscle activation and running drills you aren’t assisting yourself in becoming a more efficient runner and are increasing your risk of injury.

Some points to keep in mind when you run:

• Lean from your ankles, don’t bend at your hip. Your vertical lean should be 10% (think falling forward)

• Arms are held at 90’s and the elbow move straight back and forth. Your arms provide balance and should be relaxed (same thing with your hands)

• Your gaze is 10-12 yards ahead (not at your feet and not at the horizon)

• Shoulders remain relaxed and don’t rotate while you run

• Land mid foot (I will cover the foot strike in Part II of this article)

For the Mile High Multisport athletes reading this article, the coaches tips section in your workout log account covers specific core work (including pictures and descriptions), a running stabilization routine (pictures and explanation as well), muscle activation and a proper warm up routine. Spend more time “thinking” about your running as opposed to just doing.  It will take time to change muscle memory, but with some dedication and a willingness to change, anything is possible.

In Part II of this article, I will go into more detail on foot strike/recovery, pacing strategies and having the proper mind set to become a faster runner.

Pete Alfino is a level II certified triathlon coach and the founder of Mile High Multisport, LLC. Pete and his coaching staff provided individualized training plans for triathletes from beginners to novice. Pete also conducts private swim ad run analysis.  Contact Pete Alfino

Congratulation Mile High Multisport All Americans for 2009

Photos:  - Jeremy Anderson    Sydney Cornell   - Julie Thelen Hsu  Kathy Alfino Daniel Madruga

Mile High Multisport would like to congratulate our athletes who received All American status for 2009.

Jeremy Anderson from Chicago highlighted his season by being the 2nd American in his age group at Olympic worlds held in Australia.  His time of 2:02 was a personal best.  This was Jeremy's third season in a row of achieving All American status.

Coach Sydney Cornell had a banner season with highlights coming at buffalo Springs 70.3 where she won her age group and qualified for the Ironman World Championships.  She had a second place age group finsih at Steelhead 70.3, 19th place finish in her first Ironman in Kona and then was 5th overall female and 2nd in her age group at Ironman Arizona.

Julie Thelen Hsu highlighted her year by being the female overall winner at the Rattlesnake Sprint and also had a podium finish at the 5430 sprint. Congratulations Julie!!

Coach Kathy earned her third straight All American honors with podium finishes in every race she entered last year.  She started the year at Rage in the Sage by taking 3rd, then won her age group at Loveland, Boulder Peak (by 5 minutes) and Rattlesnake. She ended the year with a second place finsih at the Wild on Windsor race.

Daniel Madruga achieved Honorable Mention status.  Considering, Daniel spent the better part of last fall/winter recovering from a serious bike accident, this was a tremendous accomplishment.

In addition to our All Americans, Julia Rossi,  and Katey Morris missed Honorable Mention rankings by less than 10 place.

USAT Rankings for 2009 click here

Overall, it was another great season by all our athletes. We look forward to everyone achieving success in 2010.

2010... Some points to ponder

New Years has come and gone and I'm sure that most of you have formulated some type of resolution for the upcoming year. Resolutions take on different faces and I'm confident most people don't follow through on their commitments or put much thought into meaningful goals and objectives for the following year. The definition of insanity is doing the same thing over and over and expecting different results. How much time did you really put into your resolutions for this year and how will you hold yourself accountable. For 2010, I contacted another small business owner (outside of the triathlon world) and asked her if I could share with her my business plan/monthly objectives and if she wouldn't mind having a monthly conference call to discuss my progress each month. I purposely selected someone who I know will hold me accountable should I stray. I also established different goals for my business and personal life. Self Discipline and motivation will be the foundation of my success in achieving success in 2010. I plan to stretch myself beyond my comfort zone and although failure is a possibility, I know that we learn more in our defeats than our victories.
As I was sharing some of the motivational articles, which tend to float around at this time of year, with others, I received one back which I felt all athletes could benefit from. The speech from Tony Blair, the former Prime Minister of The United Kingdom was given during the Olympics. As I read his speech (which I've included below) and reflected about the athletes I've interacted with over the years there are many similarities between those who have achieved great things and those who do not. If you spend time listening to those who have done well in relation to their circumstances (note that doesn't mean winning) there are a lot of similar qualities. Although all of his points hit home, as a coach the biggest obstacle I see athletes dealing with is is not being afraid to fail. Too often, athletes go into races worried about falling apart instead of laying it on the line and accepting the outcome. If you have done the work up front, don't throw it all away because you are afraid to say I tried my best and came up short. Take some time to reflect on the following points and do some reflection. Ask a friend, coach or a family member to read the article and to give you some feedback on what they hear and see in you.

7 Characteristics of a Champion

1. Success comes to those who strive. Striving is a better concept than merely being competitive. Striving is more than wanting to be the best. It means even if you are the best, you are striving to be better. It is the product of a spirit that is restless for still greater things. It can mean a state of perpetual dissatisfaction, certainly with yourself.
Of course, it shows up in a strong competitive streak when in a race. But it is also an attitude that illustrates that the competitor is as much competing with himself as with others in the same race.
2. Champions are creative people. They are innovative. They are always pushing to the new frontier. They don't accept the "givens" of any field of endeavor. They challenge them. They are non-conventional people. Creative people challenge the parameters. They go back to the first principles of a subject. They ask not the superficial but the profound questions.
3. Champions are endlessly inquisitive. They are always searching for new insights, for original thinking, for something that makes me think anew and afresh. This also means knowing you can be wrong. You may have to re-think, and possibly radically. The characteristic of a champion is that they are prepared to do so.
All of this takes application and hard work.
4. The fourth quality is therefore self-discipline. That is more than just the hours you put in. But it is the discipline to lay aside other pleasures and concentrate hard on your own development. It is about focus and single mindedness. It is not just about deciding to work rather than spend an extra hour in the bar. It is about absorption in your task, about deep not shallow thought, about getting down to the core of what you are trying to achieve. It is about not accepting second best; about knowing in your heart, when something is not good enough and can and should be better. Notice that this is self- discipline. Past a certain point, you and only you can provide that intensity of will.
5. The fifth quality is courage. No champion is without courage. It may be physical, it may be intellectual. It may be of mind or body.
Courage is invariably found in a champion. Inevitably a champion is out in front. Championship is like leadership. When things are in the balance, when you cannot be sure, when others are uncertain or hesitate, when the very point is that the outcome is in doubt; that is when a leader steps forward. The courage lies not in acting without fear; but in acting despite fear.
Such people are the people who are prepared just to go for it; to back their instinct when their instinct is all the certainty they are going to get. Taking the uncalculated risk is just foolhardy. But a calculated risk is still a risk. Calculate too much and you miscalculate. You wait for the perfect moment when such moments rarely if ever exist. At a certain point you have to step forward, with an insecure terrain beneath your feet.
6. What this means is that you must also be prepared to fail. This is the sixth and possibly the toughest quality of all. The strange irony of the champion is that the champion must be able to live with failure as well as enjoy success. The very act of courage, of leadership that sees you step out into the unknowable, carries with it the possibility of defeat. You must be willing to be humbled as well as exalted. You must accept that the risk, however calculated, may not pay off.
One of the most common reasons why people don't strive is the fear of failure. Yet virtually no one I have ever met who has succeeded, has not failed first. The question is what you learn from the experience, what you learn not just about the process of competing, but about yourself, the strengths you should exploit, the weaknesses you must eliminate.
7. If you are to be a true champion, you must be motivated by more that "you". If the striving is purely selfish, if the love of personal achievement is purely the personal glory, something is missing; some aspect of championship that is elusive in definition but critical in action, Some people may see this in spiritual terms; that is one way of looking at it. Another way is simply a belief that to achieve to the highest level and beyond, to extend the frontiers of human knowledge or activity, is in and of itself, something good or worthy, noble even; that fulfils a purpose beyond your own recognition of your own self worth.
The true champion is not just a winner. He or she is a person of compassion, of humanity, motivated by a sense of obligation to others as strong as the will to succeed for themselves.

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.