December 2009
Transcription
December 2009
Team Newsletter Volume 1, Issue 8 December 2009 2009 Was a Great Year of Racing for Team FeXY® By Dave Tipler Between multiple titles in Set-Up Events Virginia Triathlon Series (VTS), overall race wins and podium appearances, 2009 was a great racing year for Team FeXY members. In the VTS, we captured 6 series awards: Kevin Baldwin 3rd MU15 Karolina Orton 1st W25-29 Ken DelRaso 3rd M25-29 Dave Orton 1st M30-34 Henry Tragle 2nd M30-34 Scott Baldwin 2nd Masters Dave, Henry and Scott’s scores placed them Top 10 OA and Karolina placed 7th overall woman. For Overall race wins, we had the following: David Orton Danny Brienza Erica Nemmers David Cascio Dan O’Connell Mike Sevier Katie Davison Jason Goyanko Scott Bailey Keith Saylor Michelle Prendergast Brad Wedemeyer Summarizing the race results reported, there were 14 Team members that earned a spot on the podium at least 4 times for their age group. These are: Danny Brienza (16), David Cascio (11) Erica Nemmers (10),Scott Baldwin (10), Dan O’Connell (8), Dave Orton (7), Henry Tragle (7), Michelle Prendergast (7), Katie Davison (5), Brad Wedemeyer (5), Karolina Orton (4), Kristin Wedemeyer (4), Ally Hamilton (4) and Kevin Baldwin (4). We would like to recognize all these people for there achievements. In addition to all those that earned PRs and other notable results. Team Events Update By Shawn Clark Greetings Team! I hope you are all enjoying some well deserved rest after a fantastic inaugural season. I want to express my gratitude to all the members that joined this year making us such a great team, both through racing, training and volunteering. I couldn’t have anticipated this kind of growth in our first year and I am excited to support the continuation of this growth. There are several things in the works for both the upcoming season and the off season, e.g. strength training workshop, Yoga workshop, end of year party and more. The End of Year Party is actually a bit of a misnomer, (we know), but we felt there are so many family and work activities going on during this time of year that mid to late January would actually be better. Details are forthcoming so watch your mail! You should receive an invitation as soon as we finalize a few details. We anticipate there will be a per person fee to cover location and food, this is above and beyond the amount allocated by the Team budget. We really hope you can make it out to help us celebrate our successful first season! Since we are an athletic Team we can’t focus only on celebration, (although it’s more fun), we are also working to get more workshops during the off season to help us focus on limiters, core strength and flexibility. We began with David Glover and Krista Schultz’s strength training workshop in early December and are now working out January, February, and March workshops and seminars. They should be coming up soon! Be sure to watch the team forum and the calendar for these and other exciting team training options. If you have something you really want to see addressed please start a forum thread asking for it – we can only guarantee we will look into it! Don’t forget that every month we host a new member happy hour at Carpool in Herndon (details on the website). The purpose of these happy hours is to reconnect in a social setting with your teammates, get to know new members of the team, and to introduce the team to prospective members. The November happy hour saw almost 35 people and I hope this will only continue to grow! Mark it down on your calendars –Third Wednesday of each month! Again thanks to each and every one of you for making Team FeXY become what it is today. I have nothing but high hopes for the future of the team and the personal successes of each and every one of YOU! Inside this issue: Message from the President and BOD Updates 2 Membership Updates 2 Training for Ironman: Lessons I've Learned Along the Way 3 How I Posted a 2:04 Marathon in Philly 3 Member Spotlight David Kay 4 Shamrock Marathon/Half Marathon Weekend 4 Team Sponsors 5 Upcoming Events January 11- Monthly BoD meeting (Med Breeze) January 16 - Yoga Clinic January 23, 5-7 pm - Team Winter Party January 28 - Gear Orders Due January 30 or 31 - Swim Clinic February 8 - Monthly BoD meeting (Med Breeze) February 14 - George Washington's B-day Marathon (Greenbelt, MD) February 17 - Monthly Happy Hour (Carpool, Herndon) February 20 - Ironman Panel Discussion February 22-28 SoCal Training Camp Always check the Team website www.TeamFeXY.com for additions, changes and all of the details for the events. Volume 1, Issue 8 Page 2 Message from the President and BOD Updates By Scott Baldwin At the October meeting we voted in the new members to the Board; Rob Barlow as Treasurer, Michelle Prendergast as Membership Director and Dave Tipler as Member at Large – Communications. Returning to the BoD are myself as President, Reid Kiser as Vice President, Craig Ellis as Secretary, Shawn Clark as Member at Large – Events/Socials and Mike Copeland as Member at Large – Special Projects. This is a highly motivated group that some days I have trouble keeping up with. I look forward to seeing what they are capable of in the coming years leading this Team. I’d like to give a big thanks to the outgoing Board members, Dave Orton, Ally Hamilton and Danny Brienza. They’ve all had a big part in the huge growth of the Team’s first year. Danny will continue as the LA Area group leader and as a consultant on gear and sponsors for the Team. The November meeting introduced our Team Coach, David Glover of EnduranceWorks. David brings many year of racing and coaching experience to the Team. Look for upcoming announcements on training plans, clinics and workout schedules. The last major Team event for 2009 was Philly Marathon and Half Marathon. We had 12 members race between the two events with 8 PRs being set. David Kay finished off his spree of marathons in 2009 with Rehoboth and Philly back to back. He finished both in a total time of just under 8 hours, 24 hours apart. November we also had two more Iron Rookies test themselves. Both Dave Orton at Ironman Florida and Will Kuper at Ironman Arizona showed what FeXY really is. Each of them had great debut Ironman races! Karolina Orton and Samantha Ellis had great races at Richmond marathon, each meeting the qualifying standards for the Boston Marathon. Can we say the season is done yet? What a great ending to the year it was… In the month of December, the Board has continues to be busy with planning for 2010. We are working to secure our sponsors for next season as well as deter- 2009 Team Growth mine budget, Team race and event schedule, and gear offerings to name a few things we are working on. We will keep everyone posted as we finalize each of these. 62 66 53 55 55 40 43 32 The event committee is busy planning the year end party (in January). I look forward to seeing everyone there to spend some time away from training and racing and to reflect on the past year and get excited about the coming season. Thanks to Michelle, Shawn and their Team for heading this up! It’s been a great year as far as Team growth. We started with 8 members at the beginning of 2009 and we are at 66 members with several applications under review. We’ve all made huge progress towards our goals on the race course. We’ve given back to the sport through volunteering. We’ve established great relationships with our product partners. Where will 2010 take us? I look forward to finding out. 25 27 17 10 January February March April May June July August September October Novemeber Decemeber It’s been a few months since the last edition of our Newsletter. Although we’ve been quiet, the months of October, November, and December have been extremely busy for the BoD and the Team. Some Team Statistics: “When the going gets tough, trying going harder and faster!” Merry Christmas and Happy New Year! See you out there! Membership Updates By Michelle Prendergast The shorter and colder days of fall didn’t keep Team FeXY from growing the last few months. Hopefully the cold weather and dreams of summer will bring more people who share the FeXY mission on board! There are currently 66 members of Team FeXY. We would like to welcome David Cascio, Bradley and Kristin Wedemeyer, Meg Gray, Ernie Castro and Andrew Marquardt to the Team in November. Our new Team Coach, David Glover, is now also a member of Team FeXY, currently residing in Towson MD after many years as a Reston resident. David and Meg are from Reston, Brad and Kristin are from Ashburn, and Ernie hails from Oak Hill, Virginia. Andrew is currently living in Arlington, Virginia. These new members bring a wealth of endurance sports experience to the Team multiple Ironman, 70.3, and marathon finishes. Brad and Kristin are training for IM Arizona in 2010 and Meg is signed up for Ironman Louisville. So far, December has also been a busy month for new Team FeXY memberships. Ken DelRaso from McLean, Johan Duba from Herndon, Devin Carr from Reston, and Todd Katz from Oak Hill have also joined the team this month. Ken is signed up for Ironman Lake Placid in 2010 and Johan will bring years of Xterra off-road triathlon experience to the Team. Todd and Devin add some variety with Crossfit and running backgrounds. Dave Cascio, one of the latest additions to the Team, hammering down the Queen Ka’ahumanu Highway during the Ironman World Championships, Hawaii 2008 Welcome to the Team everyone. We can’t wait to start training together! Volume 1, Issue 8 Page 3 Training for Ironman: Lessons I've Learned Along the Way By David Glover As an Ironman-distance coach and athlete, I’m asked this question all the time: “How do I train for the distance?” I'd like to share a few of the lessons learned after having worked with dozens of full distance athletes. Quick background on me I began running and strength training in high school for fitness and continued with both through college and into the Navy. I never swam competitively and I rode on a too large road bike in high school for fun. I had several friends in college and in the Navy who were triathletes but I was too intimidated by the sport to try it then. After being treated for cancer in 1995, I bought an inexpensive road bike and entered my first sprint-distance a few months later as a way to prove to myself that I had beaten the cancer. I was instantly hooked, but an Ironman-distance event still seemed impossible at the time. Lesson Learned #1: You need to put in the time. There’s no way around it. If you want to do well in a long distance event, you have to do the long distances in training. At the time, I was newly married and working full-time, but I made time to commit the necessary 1-3 hours each day during the week and longer blocks of time on weekends. If you don’t like to do the 4+ hour bike rides, then Ironman-distance training and racing may not be for you. That being said, it is not necessary to ride a 100-mile ride every weekend, which leads me to Lesson Learned #2. Lesson Learned #2: Seek out expert knowledge. Training for an Ironman is a significant investment in time and energy. Following a structured training plan reduces the anxiety of: “What am I supposed to be doing and when?" Leveraging a credible knowledge source - in my case, both my friend and our training plan - gave me the confidence to know that we were doing the right thing. My friend also taught me about such things as bonking, making sure to carry multiple water bottles for long rides to avoid unnecessary stops and pacing over longer distances. At the very least, buy a book or a training plan. Lesson Learned #3: You don’t need a $5,000 bike. I competed my first two Ironman races on my $600 Cannondale road bike with cheap clip-on aerobars and regular wheels while wearing separate bike and run outfits, which didn't match. This relates to Lesson #1, as you still must put in the training time. As I would also experience in future races, comfort is just as important as aerodynamics for longer events. Lesson Learned #4: Find compatible training partners. This one is significant. I did not appreciate how much of a difference having a good training partner made until I began training for my second full distance event as my neighbor was finished racing for the year. The long rides and run were lonely and my motivation sagged, resulting in a time more 30 minutes slower than my first race. As the saying goes, learn from the mistakes of others. Good luck with your training and I hope to see you at the starting line this year! How I Posted a 2:04 Marathon in Philadelphia By Eric Barrett As most of you probably heard I posted a 2:04 at the Philly marathon at the recent FeXY team event. I’d like to share with the Team my race experience and how I accomplished this time. There are several ingredients to the recipe of posting an Olympic qualifying time. Things like training, fueling, and race plan were all part of it at Philly. However, the main factor I attribute to this time was a big mistake in the Cronotrack system. Yeah, that’s right, the tracking system needs some work in Philly, and as nice as it sounds the Olympics will have wait. While it may not be as exciting as the title of this article sounds, I’d like to share with you my experience at my first Team FeXY event. First off for those of you who don’t know me I joined FeXY about 6 or 7 months ago after several beers with Reid talking about our shared running goal of qualifying for Boston. At this point I’m a runner who’s attempting to transition into a triathlete, but I haven’t achieved all of my goals as a runner which mainly consists at this point of a Boston Qualifying time. I’ve made a few attempts at it but they have all ended poorly with injury or dehydration and leaving me not even close to what I know is achievable for me. To give you an idea of how my attempts have gone, for me to qualify for Boston I need to run a 3:15:59, and the closest I have come is a 3:47. You are probably saying to yourself, “what the hell is he thinking? That’s not even close.” The Marathon has become a bit of a curse for me after tearing my calf at mile 12 last year at the Marine Corp, and suffering from dehydration after the National earlier this year (that was the 3:47 race). Through those bad experiences it’s hard not to have some self doubt, but I know I’m capable of better. This time I decided to try something different in my training which is why I joined the team. My training for the Philly Marathon started when I first joined the Team track workouts. I found adding these quality workouts to my week drastically improved my endurance and speed. The other main advantage that I found was that running with some people faster than myself really pushed me harder than I would have on my own. For those of you who don’t do these but want to improve overall conditioning, I highly recommend these workouts. Most of the long runs I had to do by myself or with Matt Tavares, another new FeXY member, and I consistently followed the plans that Scott had posted for us. To see how Eric’s marathon in Philadelphia really ended and what his plans are for 2010, see his full article on the Team Website at Eric Barrett’s Article Volume 1, Issue 8 Page 4 Member Spotlight By David Kay I started running in late September 2006, on a dare from my personal trainer. The combination of selling the company that I co-founded in 1997 and desire for new fitness challenges led me to running. Prior to 2006, I had spent most waking hours doing one of three things: building my $4 billion commercial real estate company, spending time with my wife and two children, or working out with my very intense personal trainer. My wife, who had been running on and off for years, encouraged me to try it but it wasn’t until my trainer pointed out a gentleman in our gym about to run his first marathon. He said he thought I could do it with the fitness that I had if I trained for the next 5 weeks. I found a spot in the Marine Corps Marathon through a charity and signed up. My first run was epic; keeping in mind I had never run more than a mile or two and only had five weeks to train. I went out slow but covered 16 miles on my first outing…I was hooked! I ran the Marine Corps Marathon five weeks later and finished just over 4 hours. Not too fast but I was definitely desiring more. I did the National Marathon in the spring of 2007 and then got injured. I was training hard on trails in anticipation of more trail racing and caught a toe on a log and tore my right meniscus. This put me out for a few months and no Fall races. It did set my desire to train more and harder and I had continued to work with my trainer several days a week. I began to run again and trained consistently through the winter. I ran the National Marathon again in the spring of 2008 and felt I was ready for my next challenge…a 50-miler. I enjoyed the trails and selected the Bull Run 50-miler, a fairly hilly technical run. I was in the best shape of my life and was running 40 to 60 miles a week consistently. In April 2008, I ran the Bull Run and unfortunately fractured my ankle and tore a ligament at mile five. Although it was tough, and very hot, I finished the race, meeting every cut-off time. Mentally, it was the toughest event I had ever done. My ankle was in very shape but there is no greater pain than not finishing. This event set up what would be the worst summer of my life. A week later, still in a cast, I was undergoing surgery for a serious illness. My surgery would require the removal of my hip flexor muscle in my left leg and my doctors did not expect me to be able to seriously distance run in the future. I also spent most of the summer undergoing several very intense treatments. I was able to pedal my bike with encouragement from my wife on a daily basis, but was too tired too much of anything else. To learn more about David, how he started triathlon and how he found Team FeXY, see his full article on the Team Website at David Kay’s Article David Finishing a 5-k with his daughter Sophie Shamrock Marathon/Half Marathon Weekend By Neva Fulkerson March might not be perfect beach weather, but it certainly has potential to be perfect running weather. For those of you that have selected a spring marathon or half marathon as an early goal for next year, how about joining FeXY in Virginia Beach for the Shamrock Festival (www.shamrockmarathon.com) So far we have a solid group of folks heading down the weekend of March 20th & 21st to run the Shamrock Marathon or Half Marathon. We have blocked off a total of 8 rooms at the Hampton Inn North Oceanfront, located about 3 blocks away from the marathon start, 10 blocks away from the half marathon start and right at the finish line. The rooms are $159 per night with a two night minimum. Currently the rooms have been reserved for Saturday and Sunday night, but the possibility exists of switching to a Friday and Saturday night stay. There are only a few rooms remaining so please let Neva Fulkerson ([email protected]) if you would like a room. We have also set up teams for both the full marathon and the half marathon. If you have not already registered, please register under the name Team FeXY Imperial Pints (password is “teamfexy”) if doing the full marathon and under the name Team FeXY Half Pints (no password) if running the half marathon. If you are looking for some encouragement during your training, please join us on Wednesday and Friday morning starting at Greenberry’s in Reston. Check the forum for the latest starting times and routes. If you are looking for a structured training plan, there are Full and Half plans available on the Google Group as well. For those of you unable to travel to Virginia Beach for the Shamrock Festival, another option is the National Marathon/Half Marathon (www.nationalmarathon.com) on March 20th in Washington, DC. We have another good group running that race as well. What is FeXY: Team Newsletter Edited and Published by: Scott Baldwin 11780 Bayfield Court Reston, VA 20194 E-mail: [email protected] Stay up to date TeamFeXY.com 1) Fe - Symbol for Iron (Periodic Table of Elements) XY- Male Chromosome composition FeXY- iron man 2) Team FeXY's Definition of FeXY: Being FeXY is doing what you love with conviction, pride, determination and passion. It is the athlete who grits his/her teeth and digs deeper and deeper, the strategist who is thinking ten steps ahead and knows everybody's next move - the person in total control, with total confidence, always pushing their limits. Why are we FeXY and why do we race… We race because we have to, we have to because we crave every training session, every race, every interaction, we crave everything about it, we crave it because we love it… we love it because it is part of us… It is part of us because we are FeXY. Our mission and vision is to train, race and socialize as Team FeXY® Team Sponsors Bonzai Sports specializes in triathlon bikes, road bikes, and off road multisport bikes as well as a wide variety of triathlon accessories including race apparel, nutrition, swim gear and is staffed with the best mechanics in the area. Bonzai offers wetsuit rentals and sells every major brand of open water swimming wetsuits. If you know what you want, order on-line through www.tribonzai.com. K-Swiss erupted onto the triathlon scene in recent years and has quickly made itself a major player with innovative designs and a variety of shoes for every type of athlete. K-Swiss's new revolutionary mi-soul tech was just named The Best New Shoe by Runners World and will be seen on Team FeXY members blazing to record times this season. RaceSox is a recent spinoff from Twin City Knitting which has been providing athletic and compression socks for the MLB, NFL and other elite athletes for the past 45 years. RaceSox’s superior quality in materials, the functional design and outstanding performance has been tried and tested in the lava fields of Hawaii and by endurance athletes around the world. All athletes, from weekend warriors to our current elite athlete, are wearing the RaceSox Series. Whatever the race, a RaceSox product is an inevitable and invaluable piece of equipment. VeloVie is about creating customized, superior, and innovative bicycle frames. Their distinctive plan is to provide riders with a lifelong, custom teammate, their Velo Vie bicycle. The VeloVie business model revolves around customer service and working directly with the consumer. What this translates to is the highest quality, customized bicycles at less than half the cost of similar bikes. Orca is committed to putting the most advanced wetsuits, skin suits and gear on the market. Their products are customized with the most high quality fabrics for everything from long course athletes to sprint triathletes. Orca’s new AeroSkn revolutionizes triathlon apparel construction and is the fastest fabric in triathlon. Motor Tabs turns ordinary water into a smooth, refreshing sports drink! It’s as simple as dropping an effervescent tablet into water. Motor Tabs is a portable sports drink that can go anywhere, as the tablets are individually wrapped in water/air tight foil packages that protect them from sweat, dirt and other harmful elements. Whether it’s on the bike, run, hike, gym or at work, Motor Tabs restores vital fluids that are lost during physical activity or illness. (Click Sponsor Logos to go to their website)