How You Train Makes the Difference!!!!!

Ford Ironman 2010 Ironman World Championships is in the books. Following is my perspective of the event.

This was my 4th trip to Kona, 2004 and 2006 to watch Kathy race and 2009 to sherpa for Julia and also watch Sydney race. This year, MHM would be represented by four athletes we coach and one of our coaches. Kathy (Ironman #8 and 3rd time to Kona) Julia Rossi (I.M #3 and 2nd time in Kona), Sydney Cornell (I.M. #3 and 2nd time in Kona), Lauren Rinck (1st I.M.) and Clay Taulman (1st I.M). Sydney is coached by someone else but I was responsible for the other four. To make matters interesting, Clay had meniscus repair surgery 10 weeks prior to the race and Julia had a stress fracture which would keep her in a walking boot until the Monday of race week. I had my work cut out for me in preparing everyone for the race.
As I always do, I met with each athlete in the week before they left for Hawaii. Because of the kids school schedule, we (the Kids and I, Kathy went on Tuesday) would not be arriving in Kona until Thursday afternoon. We missed the underpants run and most of the vibe that goes on pre week but we also missed being around athletes who were tapering :). Kathy and Julia picked us up at the airport and the first thing we did was visit Glenn Hyman at the ART tent. Glenn is a ART Dr. from Denver who has played a key role in getting Kathy ready for race day. I would be remiss if I didn't mention the folks at the Whole Health center in Highlands Ranch or Keegan from Massage Envy who also were instrumental in assisting Kathy. Without out them, this day would have never taken place. I had some major back issues and Glenn graciously waited for me.

Glenn Hyman woks on Kathy pre race

The day before the race, the crew all met down at the pier for a last minute swim and some photos. We visited the ART tent again and then I had last minute meetings with Clay, Lauren and Julia. My job for the remainder of the day was to keep the kids busy and allow the girls (Julia and Kathy) to get some rest. It was the calmest I had seen the two of them before any Ironman race and I began to sense that race day may bring something special. Julia was going to do the swim and the bike and would implement one of several race strategies we discussed on the run OR drop out if her foot hurt.
Race morning arrived, I wished Kathy a Happy 50th birthday, good luck and then I told her "I hope whatever you are searching for out there today, you find". In 2004, Kathy did this race 7 weeks post qualifying, the race itself was just a celebration. In 2006, she ended up 15th in the world but wasn't satisfied. She knew she had a faster race in her and I could tell over the years she needed/wanted to redeem herself. Personally, I thought to myself, damn 15th in the world, that is pretty damn good and let's stop this Ironman training and go on a vacation, but she felt differently. I wished Julia good luck, told her I would see her at the 2 mile mark of the run and we could decide at that time what she would do (although I know her well enough that she would just walk the entire thing if she had to). Sydney stopped by to pick up the girls and take them to the start line and they were gone.

Lauren and Nick Alfino

The kids and I went down to the swim start and had some difficulty finding a good spot to view the swim. The atmosphere was off the hook, helicopters flying over head, parachuters, Mike Reilly informing the crowd that Chrissie had withdrawn from the race over the loud speaker, thousands of people trying to get a view of the start. The buildings across the street had viewing party's with breakfast and drinks (imagine the buildings across from Wrigley field). The "National Anthem played, the helicopters started flying lower and came around more frequently. The paddle boarders and kayaks started moving into position and the buzz amongst the crowd grew louder. The kids and I were standing with Brandon Barnett, a MHM athlete and Lauren Rinck's boyfriend and Lauren's family. Suddenly the cannon sounds and 1900 athletes start moving forward. It sounded like a swarm of bee's.

We decided to move to position #2 along the hot corner where we could see everyone several times on the bike before they moved onto the Queen K. We found Corey and Paige Lear-Kaul and just hung out. Crowie's wife and support crew took up camp right in front of us and it was fun to listen to their chatter until the pros came by. The pro's came and went and the buzz on Palini Drive grew. The kids were checking the internet and soon reported that Mom, Julia and Lauren were all out of the water within a minute of each other and we should see them soon. All three girls came flying down Palini within seconds of each other. We missed Julia heading up Palini but Kathy and Lauren came by together. I yelled to Kathy she was in first out of the water and she gave me a little head nod that she understood. Sydney came by with her trademark big smile and a bit later Clay emerged. So far, so good, all five out of the water and on the bike. At this point, we were on our own for the next 5+hours. We went out for breakfast, checked bike splits for everyone. Back to the condo which was right at the two mile mark of the run for a little rest.

I set up shop on the side of the road, camera, lap top and phone. I was now prepared to be dialed in to the race. We watched the race results and chatted with others who were anxiously checking on the status of loved ones. After a few hours the pros came flying by. From this point forward, there would be a steady stream of racers to keep us entertained. Kathy was holding 1st place on the bike through the 90 mile mark, Julia, Sydney and Lauren were riding strong and Clay was maintaining a great pace. With Clay's surgery, limited training and military obligations we knew he needed to swim/bike and run a steady pace if he was to finish within the allotted time.

Kathy came by and I had the crowd sing Happy Birthday. She had a big grin on her face and blew us a kiss. I told her she was in first and had a 14 or 15 minute lead. Sydney, Lauren and Julia all ran by. Julia told me her foot hurt and that she would make a decision when we saw her again in 6 miles (they would come back by this exact spot).

Sydney Cornell

Julia Rossi

Lauren Rinck

Everyone was in good spirits and doing well. We saw a number of other local athletes from the Denver area and cheered them on as we waited for everyone to come back on their way out of town. Clay was still on the bike and I worried he may not make it.
Kathy came by and I told her that two girls were running hard behind here "they're coming!!". She nodded, the grin on her face was gone and she looked like she was racing. We knew Ellen Hart, a local Denver gal and Teresa Rider, an Aussie who lives in Boulder were better runners then her. Could her lead hold up? Based on the way Ellen was running, not for long.
Lauren came by and she looked good. Sydney came running by and she was flying, moving up the field. Julia came by and said her foot felt fine, that she had settled into a run 6 walk 4 pattern and it was working for her. She had come off the bike in 9th place but knew she had no podium shot this year because of her injury.

Clay Taulman

As we waited for Clay, we were entertained by some of the characters that come out on race day. We also saw a triple amputee competitor who would later go on to finish the race!! We went in for lunch and followed his progress until he was finally off the bike. I went back out and waited for him. He came walking by, said he was good, that he needed to get settled in and get some food in him before he started running. He looked and sounded good and I knew then he would finish. We decided to head to the finish line area to wait for the girls who were getting close to mile 15. Kathy had been passed and was now sitting in third. She was running strong and we waited to see if she could hold on.
The kids wanted a shake and as we waited for our order we saw Sydney (10:56) coming to the finish line. She had worked her way up to 14th place and would drop about 20 minutes from her previous time in Kona. She would later tell me, that she knows she has a better race in her.. hmmmm.. sounds familiar..

About twelve minutes after Syd ran by, Kathy followed (11:08) securing her third place finish and a spot on the podium. Ellen ran a 3:24 marathon to win!! at age 52!! Lauren Rinck followed 3 minutes later and finished her first Ironman on the Worlds Biggest Stage in an incredible time of 11:11. Great job by both ladies and the smiles on their faces proved the day was a huge success.

Kathy running towards the finishers chute on Alii Drive

Lauren Rinck.. YOU ARE AN IRONMAN!!!!

The kids and I ran towards the finishers area and heard both girls getting announced for finishing by Mike Reilly. I was a little disappointed he didn't mention Kathy was racing on her 50th birthday or this was her third Ironman. We found the girls and Kathy gave me a big hug and we cried. The kids hugged their mom and told her how proud they were of her. We met up with Lauren, more hugs, more joy and then we took some photos.

The Alfino Family

Kathy Alfino & Sydney Cornell

Sydney, Kathy, Lauren Rinck


Kathy & Ellen Hart

As we were exiting the finish line area they announced Julia finishing in 12:01. She had beat her time from the year before by 23 minute. I have to admit, I didn't expect that but was pleasantly surprised. My daughter Lauren and I went back to find Julia and Kathy and our son Nick left the transition area. A hug with Julia followed by some photos and we were off to have dinner and wait for Clay.

Julia Rossi

We had dinner and Kathy, Lauren and Julia headed home. Nick and I waited for Clay. We had no idea where he was on the course nor how long we would wait. We saw the triple amputee finish which was amazing. We saw tears of joy, athletes staggering to the finish and those running hand in hand who had formed a bond on the road at some point in time We sat and waited for about 30 minutes and Nick says "there he is". Clay came by, high fived me, said he had a great day and away he went. He later told me the finish line announcement from Mike Reilly was awesome " From Parker Colorado, a two time combat veteran......." and the place went nuts.. "Clay Taulman, YOU ARE AN IRONMAN"

When we began MHM in 2004 I never dreamed we would have five people racing in Kona on the same day. We are a small operation as coaching services go. We are extremely blessed to have a dedicated staff of coaches and athletes who maximize their true potential in the sport.
The following evening we went to the awards ceremony. Kathy received her award for third place and there was a huge applause. Bob Babbitt paused after hearing the cheers and said "The Alfino family has it going on tonight".

Kathy and I met the night before my second triathlon back in 1989. That year she finished a half ironman in 5:20 with one, two hour trainer ride completed a week before the race. I knew she had the ability to do great things in this sport but the sport was VERY different back then. She never wanted to do one Ironman and in 2000 I told her she could sign herself up for one or I would do it for her. Now she is a eight time Ironman finishers, three times to Kona and on top of that THIRD in the world. As her husband and coach I couldn't be prouder.
I reflect on this season and I couldn't be more pleased. Sydney had a great top 15 showing, she will be back. Lauren rocked the house with her 11:11 performance. If she wants to, she will be back. Julia and Clay turned in gusty performances. For Clay to finish on the amount of training he did was insane. When Julia told me she had a stress fracture 6 weeks out, I thought to myself "no way". Her father didn't even want her to go to the race and I told him "she earned the right to be there, she should at least go swim and bike". It was a magical day and one I will always remember fondly.