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March 16, 2010
Hey Team Tri Life!
It’s been a busy day! Lots of emails from me I know. I hope I haven’t overloaded your mailboxes!
So... what do we need to talk about! LOTS!!!!! Some AMAZING results, some good results, and some challenging days... all which deserve to be acknowledged! I hope I don’t miss anyone. As always, if I do, PLEASE email me ASAP so I can make amends!
St. Patty’s Day 10k
- A HUGE congratulations to our resident doc Steve Wood who finally, after years of trying, broke the infamous 40 min barrier for a 10k! It was close!!! He nudged it in 39:59:45! An AMAZING effort very early in the year!
- Deb Lamb... Deb hurt her back while on vacation, and it acted up around the 5k mark! She pushed through and was within a few minutes of her PR. Good perseverance Deb on a tough day.
- Leana... Her goal was to come under 1 hour, and she BLEW it out of the water! Not a PB but a VERY strong result for an early season race! GREAT JOB Leana!
- Steve Glavic... He set a goal of mid 42’s. I thought he was undershooting and SURPRISE!!!! I was right! An AMAZING re-introduction to 10’s and a superb sub 41 min finish. He looked comfy and happy at the 5k mark as an added bonus.
- Sue E... Sue doesn’t love racing, so I was SO proud to see her smile at the 5k mark and as she made the final steps to the finish line. Her race was in line with where previous 10k’s have been. Her smile was a wonderful addition to her race kit! GOOD JOB SUE!
- Denise from Team Tri Life Richelle... a GREAT day and a podium finish!!! She was 2nd / 71 in her AG and ran a very strong early season 5k! CONGRATS Denise and Richelle!
- Nola... Another Super Star race for TTL! Nola also took home the silver medal in the 40-49 year old age group! She was originally worried that there were only 7 women she was competing with! A look at results once everyone was done showed she ran faster than 45 to get the medal! CONGRATS!
- Sharon... aka Speedy Sharon... Sharon had a “middle aged” pr of sorts! She used to race on the University Cross Country team so comes from a speedy background. This was her fastest 10k since she quit racing in her “youth” and she took home the bronze medal in the 30-39 year old age group to boot! CONGRATS!!!
- Kelvin... He was sick! Plain and simple, Kelvin looked a bit like ca ca with 2 itty bitty eyes and a runny nose. He was sure running was a good idea, and I am SO impressed that he got thru. (I was sick last week and there’s no way I would have finished. I may have started, but I would not have finished!) He managed to nudge under the 50min barrier which was not a PR. It was, however, one HELL of an amazing effort for a very sick boy! Hopefully Sarah was really nice to him the rest of the day.
- Joel... this was his first 5k in a while. We’ve been building him up with a gentle walk / run progression to allow his bum knee to adapt to the stress of running. (Sarah is his physio and is part of this success as well!) He BLEW IT OUT and ran well enough to get the bronze medal! A pretty stellar start to his racing career!
- Michelle... Well, she had a GREAT early season race! She was just a few seconds shy of her PR, and once she gets her pacing figured out a PR is in her very near future! (She negative split by 2:00. That’s maybe a bit much so the potential for more in the tank is definitely there!) CONGRATS Michelle!
- Kelly... dear Kelly! This is an athlete who uses terms like “Yippy Skippy” and makes me smile! Kelly told me she would NEVER EVER break 70 min for a 10k. She has an ankle that probably shouldn’t run. Kelly doesn’t listen to her ankle though, and does a run / walk that she can handle for training. She’s been working hard as she builds to IMC, and this race proved it’s paying off! A 3 min 10k PR and some tears at the finish! I’m so glad I was there to see it Kelly!!!!
- Nate from Team Tri Life Sarah.... Nate’s PR was HUGE!!!!!! Are you ready... I’m not sure you are but I’ll tell you anyway! He managed a 6 min 10k pr in a March race! Can you say HOLY COW BATMAN!!!!!! Way to go Nate and Sarah!!!!!
- Jenny... Jenny is our runner who is training for a marathon. She didn’t have the day she was looking for, but after our post race analysis it wasn’t surprising as she hadn’t felt good all week and the stress of life got to her legs. That’s OK Jenny. This was the first 10k this year. We have lots of time to build your running strength as you prep for the Ottawa Marathon. Let’s see what the Glencoe Icebreaker brings! (Sorry I’m making your run 15k the day before! Well, maybe not that sorry!)
- Scott... Scott is our lost runner! He wasn’t really lost, but he did sign up for the “other” 10k! He also had a HUGE PR of about 7 min if memory serves me well after a really tough week! He did 2 max v02’s, (He had to re-do the first one after an equipment malfunction), a tough Tuesday bike workout, and a timed 1000 in the pool on Wed. After that he ran SO fast! He didn’t believe he could hit the HR’s the test said he should! The test was right... and this is only the start for Scott! CONGRATS!
- Carla... Carla was hoping for a PR day, as was everyone. Unfortunately her legs didn’t agree with her, and try as she might her heart rate would not climb to where it should be for a 10k, and she fought hard to come within a minute of her PR. The effort and mind were there Carla... you’re legs just weren’t capable of doing the work on this day.
- Lawrence... Lawrence LOVES his bike! I’m always getting after him to get his runs in! Apparently the runs he’s doing are helping as Lawrence had a really good day and was very close to his PR as well. Remember, this was an EARLY season race! We have lots of training and racing to come. A “close to your PR” day is a successful day in March! He looked great running and was VERY happy with his effort and result!
- Michael Crawford... Mike is famous for the crash at Calgary 70.3 last year and his amazing inspirational Ironman Canada day where he beat all odds, had a crash again, but still got to the finish line. This race was a bit of redemption for Mike. He had over a minute PR for a 10k, and proved to himself that he can race hard at this distance. He still has more in him as well. CONGRATS Mike!
- Trish... we set the goal for Trish to negative split. “Don’t start too fast Trish”... “Be Patient”! Trish did a GREAT job of holding pace from the first lap to the second! Her time was close to where her 10k’s usually are, and the HUGE bonus was that she paced well! CONGRATS Trish!
- Amanda... what can I say about Amanda! Amanda is our elementary school teacher who hired me to coach her for fitness. She didn’t think she’d ever race. Well, something happened and she decided that races look like a good idea! (I suspect Trevor might have had something to do with this at bike class!) She had a GREAT day!!! Her first 5k, her first race, and she really didn’t like it when people passed her! It was hard, but fun, and she can’t wait for the next one! CONGRATS and welcome to the world of racing Amanda! You very much deserve to be here!
- Other thing worth mentioning...
- 1000m Time Trial Notes... I won’t include these often but a few results must be mentioned! Alfred, who swam around 50 min at GWN last year, did a BLAZING 1000m time trial in well under 19 min! Scott, who swam head up in the Aquathlon last year, was also well under 19 min! Amanda, who couldn’t swim 100m without stopping a few months ago, was just over 21 min and THRILLED with her time! Trish took a min off her time from a year ago and for the first time EVER negative split her swim! Some GREAT work in the pool Team Tri Life!
That’s all for now! Thanks for reading and again, CONGRATULATIONS to all who were there! Thanks to Ken for taking pictures and to Sarah and Rena for showing up to cheer! It was GREAT to see TTL alumni Pamela as well!!!!!
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