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Mideast Multisport · 320 N. Ashland, Lexington KY · 40502 | 859-396-3220 | Email Us |
 Coach Eric and I (and a few other Mideast Multisport athletes) participated in the Run the Bluegrass Half Marathon this past weekend. We headed out to the course about an hour and a half early to ride our trainers for 30 to 35 minutes before the race as a warm-up. We thought this would be a good idea given the fact that we have a big triathlon coming up on April 17th, Ironman 70.3 New Orleans. We warmed up before the race, got plenty of weird looks as we were on our bikes, but it felt good to warm-up on the bike before the run. Jamie Johnson and Joe Stone also warmed up with us, and Jamie and I had a plan to run the half marathon together. We lined up around 5 minutes until race time, and I was a little unsure how the day was going to turn out since I had already ran 35 miles for the week heading into this race. I told Jamie that I wanted to hold right around a 7 minute pace, and that was pretty much the only goal that I had set for myself. We were treated at the start line by Susan Bradley-Cox, who was the official started of the race! It was awesome having my hero there to start us on this 13.1 mile journey. She is so amazing!!! So the horn went off and we were on our way. Unfortunately I forgot to set my garmin to auto lap, so Jamie ended up being the auto lap guy for the race. I asked him to tell me the splits that the garmin was reading, and I was going to give the splits for the course mile markers. We started off pretty easy, hitting our first mile around 6:53, right where we wanted to be. After the second mile, we could already tell that the mile markers were not in line with the Garmin, so we started guessing which one to follow. I told Jamie that as long as we are under 7 minute pace according to their mile markers, we would be fine. The first 6.55 miles went by without any problems, and we hit right at 44:38 at the half way point. We knew at that time that the Garmin splits were right, and the mile marker splits were a bit off. But we were still in good shape, and were headed back home. We were going to have the wind for about 4 miles on the way back , which I was looking forward to. We cruised through mile 8, 9 and 10, holding between a 6:30 to 6:40 pace. Mile 11 and 12 were back in the horse park and we ended up having the wind in our faces again, but we still made it through around a 6:45 to 6;50 pace. At the 12th mile marker, I could tell Jamie wanted to take off to try and make it under 1:30:00. I told him to go ahead and that I would be in shortly behind him. We later found out that we were well under 1:30:00 pace since the 12th and 13th mile markers were off, and we were both going to make it well under our goal of 7 min pace. Jamie crossed around 1:28:30 and I crossed at 1:28:59, right at a 6:46 min pace. I was SUPER happy with this result, as this was a 3 minutes PR for me. The pace during the race was very comfortable, and my average HR was only 156 bpm, which was perfect! Eric also had a GREAT race, finishing at 1:36 and some change. This was his half marathon PR, so I know he was super happy! We had several other MM athletes who raced and ended up with a PR (Nina and Zack), so a big congrats to those two!!! Splits from race via Jamie's Garmin: Splits from the race: 1) 6:54.69 2) 6:53.11 3) 6:47.05 4) 6:45.86 5) 6:55.82 6) 6:44.41 7) 6:55.26 8) 6:46.73 9) 6:39.04 10) 6:45.83 11) 6:33.48 12) 6:41.18 13) 6:36.64 .1) 1:02.55 Overall it was a great race, well orgranized, and I cannot wait to race again next year. A big thanks to 3-Way Racing for their efforts and to Eric Patrick Marr from LeXenomics for putting on such a great event! A big shout out to Shannon Florea for getting 2nd place overall in the female division, and her husband Jonathan Feddock for winning the whole thing! What a fast couple!!! This gives me a confidence boost heading into NOLA 70.3 on April 17th. I am pretty excited about how my run has been progressing, especially when my leg is still not 100%. I need to continue to work on my core strength and to continue to work on my run gait. I can still make improvements as I continue to get stronger in the weight room and by running hills. I hope that someday I will actually look like a runner in my race photos, ha! Until next time, Coach Beth  A big congrats to Mideast Multisport Coach Tony White for his 6th place finish at Ironman San Juan 70.3 this past weekend! This is a great result for his first 70.3 of the year. He has been training hard all winter, putting in time on the Computrainer and having big swim and run weeks. His hard training has paid off and he is now looking forward to his next big race, Ironman New Orleans 70.3! We have a big crew from Mideast Multisport heading down to NOLA 70.3 in mid April. Check out Tony blog's for his race report and for details and pics from his trip: http://tony-white.blogspot.com More updates about our team to come... Until next time, Coach Beth  Bob Seebohar Presents Nutrition Periodization for Endurance Athletes and Metabolic Efficiency Training: Teaching your body to burn more fat!!! Date: Sunday, January 30th Time: 5:30pm to 7:30pm Location: WT Young Library - Auditorium, University of Kentucky: floor map: http://tinyurl.com/2qe4hx Cost: FREE!!! Parking: Free! - http://tinyurl.com/4s8oc5f - As you are driving towards the library on University Drive, you will come to a stop sign and the library will be dead ahead of you. You can either turn right or left...turn left and you will see Parking Structure #2 - big structure. There are plenty of spaces on the weekend! RSVP: we only have a few spots left and we have a limited of 150 people. Make sure you RSVP since you will not be allowed in the room unless you have RSVPed. We will be checking names at the door. Directly after the event we will be heading to Swim Bike Run of Kentucky (320 N. Ashland Ave, Lexington, KY 40502) for a meet and greet and book signing with Bob. We will have plenty of copies of Bob's book available for purchase. We will also be serving Bourbon and Toulouse (local favorite), drinks and cake in celebration of the one year anniversary of Swim Bike Run of Kentucky! We will also be doing a drawing for FREE triathlon gear! Everyone who attends the presentation will be entered into the drawing! We want to thank our sponsors...UK Campus Recreation, Swim Bike Run of Kentucky and Mideast Multisport Please email Beth at .(JavaScript must be enabled to view this email address) with any additional questions. We look forward to seeing everyone on Sunday!  Spots are filling up fast for Bob Seebohar's presentation on Nutrition Periodization and Metabolic Efficiency Training. We are limited to 150 spots for his presentation. For the most up to date information, you can visit our facebook pace on this event: http://tinyurl.com/4ecxc4z You can RSVP by emailing Beth at .(JavaScript must be enabled to view this email address) Remember this is a FREE event to the public! FREE Parking will be available in the UK Parking Structure #2, which is adjacent to the W.T. Young Library. Info on UK Parking Structure #2 is located here: http://tinyurl.com/4s8oc5f The presentation will be held from 5:30pm to 7:30pm on Sunday, January 30th in the Auditorium, located on the first floor of the W.T. Young library. We will then move over to Swim Bike Run of Kentucky for a Book Signing and meet and greet with Bob Seebohar. We will be providing food and drink. We would like to thank our additional sponsors for this event: Swim Bike Run of Kentucky and University of Kentucky Campus Recreation. Please email Beth if you have any additional questions. We are looking forward to seeing everyone on Sunday, January 30th at 5:30pm! We want to wish everyone a Happy New Year! We hope your holiday season has treated you and your family well and are enjoying some time off of school and/or work. Our FREE Winter Workshop Series has been going great so far! We have hosted three so far and are next one is coming up Tuesday, January 4th at 7pm. Just a reminder that these workshops are FREE to anyone and take place at Swim Bike Run of Kentucky, located at 320 N. Ashland Ave, Lexington, KY 40502. Please visit their website to check out what they have to offer: http://www.swimbikerunky.com
Here are details on the remaining winter workshops in 2011: January 4th: Part 2 of Periodization and Planning: How to set up each month of your 2011 season to meet your training/racing goals! January 10th (Monday): Part 3 of Periodization and Planning: Developing your training week (continuation from previous week): How to set up the perfect training week for optimum success (workshop moved to Monday night due to UK basketball game) January 18th: Effective Brick Workouts: How to implement specific brick workouts into your training January 25th: 2011 Triathlon Gear Review: A look at all of the swim, bike and run gear for the new year January 30th (Sunday): "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat," hosted by guest speaker Bob Seebohar, MS, RD, CSSD, CSCS - special time: will be held from 5:30pm to 7:30pm, location - University of Kentucky W.T. Young Library Auditorium (http://www.uky.edu/Libraries/libpage.php?lweb_id=123&llib_id=14 Again, each workshop is FREE and you can come to as many as you would like! If you are interested in attending, please send an email to Beth Atnip at .(JavaScript must be enabled to view this email address) so that we can get an idea of how many people will be attending. Here is some quick information about Bob Seebohar: Bob Seebohar, MS, RD, CSSD, CSCS, is a nationally renown sport dietitian, elite triathlon coach and strength and conditioning specialist. He served as a sport dietitian for the US Olympic Committee and was the sport dietitian and exercise physiologist for the 2008 Olympic Triathlon Team in Beijing. He is well published having produced the books, "Nutrition Periodization for Endurance Athletes and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat". Look for more books coming out on the topics of Nutrient Timing and Sports Nutrition for Young Athletes in the near future. Bob is also a prominent triathlon coach. He served as the sport dietitian and strength coach for 2004 Olympic Triathlon Bronze medalist Susan Williams, was the personal coach of 2008 Olympian Sarah Haskins and of the 2009 National Elite Champion Jasmine Oeinck. Currently, Bob is focusing a great amount of time on his non-profit youth triathlon team, Kids that TRI (http://www.kidsthattri.org). Bob provides sports nutrition consulting services through his company, Fuel4mance, in Littleton, Colorado. He can be reached at http://www.fuel4mance.com or .(JavaScript must be enabled to view this email address). We are really excited to be able to offer this to our triathlon community and look forward to seeing you at Swim Bike Run of Kentucky in January! If you have additional questions about this workshop series, please email Beth at .(JavaScript must be enabled to view this email address) Mideast Multisport will be hosting the next series in our FREE Winter Workshop Series: Weight Training for Triathletes. We will be having this workshop at 7pm on Tuesday, December 1 at Swim Bike Run of Kentucky located at 320 N. Ashland Ave (455-3384).
NEWS FLASH: Everyone who attends this workshop will be placed into a drawing for a $50 Gift Certificate to Swim Bike Run of Kentucky!!! Perfect timing for the Holiday Season! I am really excited for this upcoming workshop because I get to show off some of the tools and exercises I use for strength training. This is one area where most triathletes cut back or totally cut out of their training schedule. Weight training is just like training for a triathlon. Your sets, repetitiions and exercises will be different based on the training period your are currently in. In otherwords, strength training in the off season or base period will be different than when you are in the competition phase. I am going to discuss how your sets, reps and exercises will change as your season progresses so you get a better understanding on when to do what! I will be demonstration exercises during the workshop and basically showing you some exercises that you can do in the gym or at home to help with muscular strength and endurance, and hopefully correct muscle imbalances. Some of the tools I will be using are the TRX Suspension Trainer, the Glider or Valslide and of course, everyone's favorite, thera-bands and exercise bands. I use a lot of body weight exercises in my program and will provide you with pictures of the exercises so that you can have a better understanding as to how the perform the exercise on your own. Each participant will receive the handout that will include all of these exercises. I will have coaches Tony White and Eric Atnip on hand to help out with some demonstrations. You don't want to miss out on this one! We will also be videotaping the session so that we can share this information with others who are not able to make it. I also made some adjustments to our workshop schedule based on the feedback from our first session. I removed the nutrition workshop (I am going to leave that to the professional, Bob Seebohar on January 30th) and added a session on how to set up your weekly schedule. So I have essentially created a 3-part series on Dec 21st, January 4th and January 10th, so please try to make it to all three! Here is the updated schedule: December 7th: Off-Season Training Ideas: How to stay fit and healthy during the off-season December 1: Weight Training basics for triathletes and how to implement strength training into your weekly schedule December 21st: Setting up your 2011 Triathlon Race Season: A review of races and how to set up your season to ensure success! January 4th: Periodization and Planning Overview: How to set up your 2011 program to meet your training/racing goals! January 10th (Monday): Developing your training week (continuation from previous week): How to set up the perfect training week for optimum success (workshop moved to Monday night due to UK basketball game) January 18th: Brick Workouts: How to implement specific brick workouts into your training January 25th: 2011 Triathlon Gear Review: A look at all of the swim, bike and run gear for the new year January 30th (Sunday): Nutrition Periodization and Metabolic Efficiency Training, hosted by guest speaker Bob Seebohar, MS, RD, CSSD, CSCS - special time: will be held from 5:30pm to 7:30pm, location - University of Kentucky W.T. Young Library Auditorium (http://www.uky.edu/Libraries/libpage.php?lweb_id=123&llib_id=14 Looking forward to seeing everyone next Tuesday!!! Until next time... I do not usually write race reports, but thought since I had such a good experience this year at Ironman Florida I would at least attempt to write one this time.
Pre Race Eric and I had a pretty uneventful trip going to Florida. Our hotel was about 2 miles from the race hotel/start line, which was nice since there were only one or two other triathletes staying at our place. This usually works better for me since I tend to get very nervous as race time gets closer, but for some reason this time I stressed myself out about parking and being away from the race venue and had trouble sleeping the first night we got to Florida. The next day (Thursday) I felt a little better about the hotel situation, and headed down to registration. I got in and out pretty quickly, and also pre ordered some race photos, which I never do! I am not sure why I did that, but it sounded like a good idea at the time. After I finished up, we met up with the Shashy’s and another couple, had some lunch and then headed out for a short brick workout (35 minutes on the bike, 20 minute run). It was VERY windy that day, so one way on the bike was super fast, the other not so much. The athlete dinner was that night and we got to sit in VIP, and it was a pretty nice spread. It was fun to hang out with all of my Ironman co-workers and actually enjoy my time at the dinner. Then it was off to bed for a good 9 hours of sleep. Friday morning we decided to go for a swim. So Eric, Shashy and I did about a 20 minute swim. Again it was very windy and the waves were big, and the current was strong. But the swim went well. As we were just finishing up, Eric decided to practice a “run in” just for fun and ended up severely rolling his ankle. To make a long story short, we ended up having to take him to an orthopedic for x-rays and he ended up in a boot. Because of this, I missed my bike and run workouts, and had to rush back to the hotel to get my things ready before a 3pm deadline for gear check-in. I think this actually worked to my advantage because Eric’s injury took my mind off the race. So I was able to get my bike and gear bags checked in just before 2:45pm and then I headed back to the hotel to rest up. I always eat an early dinner the night before the race because I get so nervous. We ate at Friday’s and I had my usual Cheeseburger, salad and of course a Snickers Bar. We hung out with the Shashy’s for a bit at a friend’s house and then it was bed time. I got in bed at 8:45pm and tried my best to sleep. I woke up several times that night, as I never sleep well before an Ironman due to nerves. Race Morning I woke up at 4:30am race morning feeling a bit tired, but that is pretty normal. I heated up 4 pop tarts (200 calories each) and somehow only ate 3. By the time I realized I still had one left, my stomach was in knots and I could not eat anything else. I thought 600 calories would be enough to get me through the swim. We left the hotel around 5:15am and Eric dropped me off. I had a HORRIBLE pre-race meltdown (for those that know me, this is pretty normal). The lights were out in our area of the transition and I could not see anything. I could not get air in the my tires, kept having to run back to my bike because I forgot something, and left transition right around 6:25am stressing about being at the beach on time for the start of the race. Thankfully my friend was staying at the host hotel and he let me use his bathroom pre race. That was nice because the lines for the bathroom were super long and not to mention is was 38 degrees so everyone was hanging out in the lobby of the hotel. But I did my business, got my wetsuit on and headed down to the swim start. I got right out in front since I knew I would be one of the stronger swimmers. This was a first for me since normally I go to the outside, but went right in the middle this time. Swim: The gun went off and I took at sprinting the first minute or two to get a good position. I immediately got hit and kicked by the other athletes and started to panic a little. I hate swimming right in the middle of everything, and mass starts are not my favorite. I tried to relax and just hang in there, but it was just awful. I started saying in my head “why did I ever sign up for this!” The current was pushing all of the outside people to the middle, and before I knew it, I was surrounded by so many people, could not see the swim buoys and really hated life. I made it to the first turn buoy, and got beat up pretty bad, but then settle into a good rhythm on the back side. Once we made the turn back towards shore, things thinned out a bit and I had a much better swim back to shore. This was a two loop course, so we had to exit the water, run on the sand and then head back out on the loop. I felt very tired when I was running on land, but my time was right where I wanted it to be so I did not care. I got back in the water and the second loop was much better. It really thinned out and I had a good second lap, but it was definitely slower. I never try really hard in an Ironman swim since I view it as a “warm-up,” so I was just shooting for somewhere between 1:00 and 1:05. I ended up with a 1:03, which was fine by me and headed into transition 1. I grabbed my bags and headed into the change tent. I had a LONG transition. It was going to be 30 to 40 degrees on the bike so I put on gloves, a vest, arm warmers and toe warmers. I had some trouble getting my arm warmers on since I was wet, but I knew I would need them out on course. So my T1 time was about 10 minutes, 5 minutes longer than I wanted but that was just fine. I grabbed my bike from the bike handler and took off out of transition. At this point I was in 3rd place in my Age Group (but did not know this at the time). Bike I saw Eric as I was heading out on the bike and that lifted my spirits! The bike is the worst part about the Ironman since you are not really talking to anybody and you are basically on your own for 112 miles. This is when positive self talk is so important since 112 miles is a long way. This was the first Ironman I have raced with a power meter (Quarq) and now that I have done one with a meter, I will NEVER race again without one! My goal for the bike was to hold an average wattage of 152 to 157, and these numbers were based off my threshold wattage (roughly 200 to 205 watts), as well as longer Ironman focused rides I had done in preparation for this event. My goal was to split each hour, to make sure my power numbers per hour were as equal as possible, and maybe have the last hour a little higher. The first hour was pretty easy, average wattage was 157 and it went by pretty fast. I hit the split button on my Garmin 500 and I am not sure what happened, but it stopped reading my power and was giving me a zero. I started to panic, but then I just reset the Garmin 500 and everything started working again. So I decided not to hit the split button again and just let it ride the whole time. My nutritional goals on the bike were one bottle of PowerBar Perform an hour, an EGel at every hour mark, and a handful of sport beans (caffeinated) on the 30 minute of every hour. I also had a salt tablet every 30 minutes. This gave me a grand total of about 1200 mg of sodium an hour. It also gave me around 350 calories for most hours, with some being a little less than 350 calories. For hours 2- 4 it took me about 1:15 to drink a whole bottle of Perform as opposed to an hour. I used water just as a chaser on the bike, and not for hydration. It was cold on race day, so I did not need to overdo the water/hydration. I just kept focusing on my power, average and current, during the whole ride. I made sure that over the bridges I kept the current power under 200 watts. I went through mile 50 feeling really good and then saw Eric, which again lifted my spirits. I thought the draft marshals did a really good job on the course. I would see a marshal about every 10 to 15 minutes. I stopped at mile 56 at the special needs station, got my extra gels, went to the bathroom in the porta-jon and then headed back on the road. I saw Eric at mile 60 and then I was off for the last half of the ride. We had a good 30 mile stretch that was in to the wind, and that was the most difficult part of the course. I saw my average wattage move form 154 to 157 during this portion so I knew I was riding a bit hot, but just tried to keep it at 157 or lower. I was feeling great, had no nutritional issues and was sticking to my plan. I had to go to the bathroom again around mile 85 but I decided to hold it as I was not going to stop again. We ended up having a tail wind for the last 17 miles which was a treat. The last time I did this race in 2005, we had a horrible head wind the last 20 miles which was awful. But this year it was great and I was flying! I refused to check my current speed or average speed during the bike since those numbers meant nothing to me at the time, but it would have been fun to check it at least once to see how fast I was going!. I finished up the bike, taking my last gel 40 minutes before getting off the bike. My average wattage ended up being 157 for the total ride, and I was happy about that number. My bike time was 5:21, which I was ecstatic about! I went into T2, grabbed my bags, changed my socks, put on my Newton’s, running hat, race belt and headed into the bathroom. I think I spent about 90 seconds in there clearing out my bladder, but I did not care since I had to go so bad! At this point I was actually 1st in my AG but I had no clue that this was my position. While I was in the bathroom there was a guy standing outside who was banging on the porta-jon telling me that three girls just past me while I was in the bathroom. At that point I did not care because I needed to go so bad! One of those girls was actually in my age group so by the time I started the run I had moved back to 2nd place in the AG. Run This is what I had been looking forward to all day! I have really worked on my speed for the run, and cut out a lot of the garbage mileage for my 12-week training plan leading up to Ironman. This was my first race in the Newton Isaac shoes. The weather was perfect for the run, 55 to 60 degrees and sunny! It was a bit windy on the run, so we ended up with a tailwind on the way out, and a headwind on the way back. I was worried about taking off too fast since my training runs have been around 7:20 pace, so I made an effort to slow down for the first two or three miles, but it was not working. My first three miles were way too fast: 7:20, 7:30, 7:30. I knew I needed to slow down, but just could not seem to slow down enough to get to that magic 8:00 min pace. I had a tailwind at this point so I knew that was attributing to the faster paces. The plan for the run: hold just under an 8:00 min pace, walk 20 steps every mile, and run through all of the aid stations unless they were at the mile marker. The nutritional goals for the run were not as concrete as the bike, but I did make sure that I was still taking a salt tablet every 4 miles or about every 30 minutes. That was the one constant throughout the whole run. At the aid stations I would grab Perform or water, based on what I took at the last aid station. I saw Eric at mile 4.5 and was having a blast! I told him how happy I was with my bike split and kept on running. The Gator Park is kind of cool, and it is on the back side of the loop. At this point in the race there were not too many people on the course and it was cool being in the park, kind of isolated and it allowed me to enjoy the moment. I headed back towards town, ran by Eric again at mile 8, and finished up the first loop. The first six miles I think I held somewhere around a 7:48 pace, the next 7.5 were right around 8:11 pace, which was into the wind. I got to the start of the loop feeling good and headed out for the second loop. At mile 14 I started to feel a little fuzzy headed so I decided to start taking Coke at the aid stations. I also felt a little hungry so I started to garb pretzels as well. I took two gels on my first loop, but just could not stomach another gel. The Coke was giving me calories and caffeine and the pretzel gave me “real food” and some salt, and the pretzels were pretty easy to eat. I continued to drink Perform or water at every aid station, mostly Perform for calories. I started feeling better by mile 16 just before we headed into the Gator Park. I saw Eric at mile 17.5 and he said “I will see you at the finish line!” That was my inspiration to get there! By now there were a lot of people on the course, but I still had fun running back in the park. My next 6 mile split had me at an average of 7:58 a mile, so I had a pretty good run from 13 to 19, which is usually the part where I fall apart. I feel that if you can get through mile 13 to 19, you will finish the race! I came out of the gator park and was thrilled to be heading home. I started to count down the miles and started to see my mile splits creep up to 8:20 per mile, which was still okay, but tried to pick it up a bit to get closer to 8:00 or 8:15 pace. I ended up taking an extra walk around mile 22 because somehow I missed one of the mile markers and it threw me off a bit. I got back on rhythm and used that walk through the aid station to get some more Coke. I started running again and eventually made it to mile 23. At this point I started to calculate my finish time, and said things like “If I run 10 minute miles for the last 3 miles, it will only be about 30 more minutes,” or “I just have a 5K left, you can do it!” So I did a lot of positive self talk and tried to visualize running a 5K and not thinking about the other 23 miles that I had already done. I got 2 miles within the finish and my splits started to come back down to 8:10, so I knew I was going to make it! Finish The last mile of the race was great! There were so many people cheering that it carried me all the way to the finish line. I saw Shashy (who had already finished) about 400 yards from the finish and he was cheering me on as well! I got about 50 yards from the finish and I spotted Eric, Evie and Amy and they went nuts!!! Eric was so surprised to see me, and I will never forget the look on his face! I crossed the line at 10:14, which was an hour and 29 minute PR for me! I almost tripped on the finish line carpet after I crossed the line, but laughed it off! The Ironman Florida race director, who is a good friend of mine, was at the finish line to see me come through, and that was awesome! At this point, I had no idea what place I got in my AG or overall, and I really did not care! I was just happy to be finished and to eat food. I was hungry! I got my medal, my hat, my shirt, got my picture taken, thanked the volunteer for helping me and then got my food. Pizza, cookies and coke, awesome! Just after that I found Eric and he was so happy for me! I sat down in a chair and realized that my legs were hurting big time. Eric handed me the phone and on the other end was my mom. She said “Congratulations, you get to go to Hawaii next year!” I said, “What, I won my age group?” And she went on to tell me that I had gotten first place and the second finisher in the group had not come through yet. At that point I was just happy to be finished and really did not care about the Kona thing. I think I called Tony White, and maybe talked to a few other people afterwards, but not really sure since that part is a little fuzzy to me. It was a great day and I was just so happy to have the Ironman finished and be done with the season! Thank You! There are so many people I would like to thank for everything they did this year: 1. Eric – for being my support, my personal bike mechanic, and for keeping me sane when I have my moments. And for loving me even though at times I can be difficult. Oh, and for watching me race all day on a bum leg. He is such a trooper! I love you so much! 2. To Mike Sullivan - for working with me over the last 16 months so that I was able to race. ART is amazing and I appreciate every second that I had with you. I am not sure that I would have been able to run without your help! 3. To all my athletes, who motivate me to do what I do! I will never forget George Van Meter’s face when he crossed the finish line at Ironman Louisville 2010! Or Ron Shashy when he called me to tell me he was going to Kona in 2009, or Bryan Mullins who stuck it out during Ironman Louisville 2010 even though he was not able to eat for the last 6 hours of the race. I could go on and on about how each and everyone one of my athletes inspires me, so thank you to each of you from the bottom of my heart!!! You are why I do what I do! 4. To Tony White – for inspiring me to work hard day in and day out. He has such an inner drive and desire to do his very best, and his passion for training and racing motivates me to perform at my very best. Tony has always been an inspiration to me and I am blessed to have him as a friend and an athlete! 5. To all of my friends – for cheering me on and for being my training buddy during the year. And also for offering support and guidance when things were tough, as well as helping me with all of my race directing events. My friends are the best, and I love them so much! 6. To all of our sponsors who helped me get here! Swim Bike Run of Kentucky, Scott, Kiwami, ISM Saddles, just to name a few! I am sure there are others I am forgetting…… So now it is time for a little break from racing, a time to just hang out and enjoy life. Kona is 11 months from now, and even though I will not specifically start training for Kona until July, I am SO excited to be going next year! I have always said that my main goal in triathlon is to one day qualify for Kona. I never thought in a MILLION years that I would actually do it! I still cannot believe it today! It feels like a dream …it is crazy. I know when Ironman Hawaii comes on NBC this year I will get chills and maybe even cry knowing that next year, I will be there. And in the words of Mike Reilly, “YOU WILL DO THIS!” Thanks for reading, until next time... Coach Beth We are so excited to announce that guest speaker Bob Seebohar will be coming to Lexington, KY on Sunday, January 30th to finish off our FREE winter triathlon workshops! This will replace the originally scheduled nutition/hydration workshop set for Monday Jaunary 31st. The workshop will be FREE to all attendees and will be held from 5:30pm to 7:30pm on Sunday, January 30th. The presentation will be held at the University of Kentukcy's W.T Young Library Auditorium (http://www.uky.edu/Libraries/libpage.php?lweb_id=123&llib_id=14<ab_id=194). The auditorium is located on the right as you walk in the main doors. Parking will be free and more information will be posted as we get closer to the date. We also hope to have a meet and greet, and book signing afterwards at Swim Bike Run of Kentucky. Bob will be presenting on Nutrition Periodization for Endurance Athletes and Metabolic Efficiency Training. This is an AMAZING opporrunity for all endurance athletes, as I have been to both of these presentations and they are very informative and educational!
Here is a little information on Bob's background: Bob Seebohar, MS, RD, CSSD, CSCS, is a nationally renown sport dietitian, elite triathlon coach and strength and conditioning specialist. He served as a sport dietitian for the US Olympic Committee and was the sport dietitian and exercise physiologist for the 2008 Olympic Triathlon Team in Beijing. He is well published having produced the books, "Nutrition Periodization for Endurance Athletes and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat". Look for more books coming out on the topics of Nutrient Timing and Sports Nutrition for Young Athletes in the near future. Bob is also a prominent triathlon coach. He served as the sport dietitian and strength coach for 2004 Olympic Triathlon Bronze medalist Susan Williams, was the personal coach of 2008 Olympian Sarah Haskins and of the 2009 National Elite Champion Jasmine Oeinck. Currently, Bob is focusing a great amount of time on his non-profit youth triathlon team, Kids that TRI (http://www.kidsthattri.org). Bob provides sports nutrition consulting services through his company, Fuel4mance, in Littleton, Colorado. He can be reached at http://www.fuel4mance.com or .(JavaScript must be enabled to view this email address). We really hope that you will spread the word about this opportunity and hope to see you all there! Please check back for updated details on the presentation. Thanks again, and remember this is open to anyone, but please send an email to Beth Atnip at .(JavaScript must be enabled to view this email address) if you are interested in attending any of our winter workshops. Mideast Multisport and Swim Bike Run of Kentucky are proud to present the “Winter Triathlon Workshop Series” taking place on Tuesday nights from 7pm - 8pm, December 7th through January 30th. The workshops are FREE to anyone interested and will be held at Swim Bike Run of Kentucky, located at 320 N. Ashland Ave, Lexington, KY 40502. (http://www.swimbikerunky.com)
Dates and Specific Topics covered: (adjusted schedule as of 12/9/10) December 7th: Off-Season Training Ideas: How to stay fit and healthy during the off-season December 14th: Weight Training basics for triathletes and how to implement strength training into your weekly schedule December 21st: Part 1 of Periodization and Planning: Setting up your 2011 Triathlon Race Season: A review of races and how to set up your season to ensure success! January 4th: Part 2 of Periodization and Planning: How to set up each month of your 2011 season to meet your training/racing goals! January 10th (Monday): Part 3 of Periodization and Planning: Developing your training week (continuation from previous week): How to set up the perfect training week for optimum success (workshop moved to Monday night due to UK basketball game) January 18th: Brick Workouts: How to implement specific brick workouts into your training January 25th: 2011 Triathlon Gear Review: A look at all of the swim, bike and run gear for the new year January 30th (Sunday): Nutrition Periodization and Metabolic Efficiency Training, hosted by guest speaker Bob Seebohar, MS, RD, CSSD, CSCS - special time: will be held from 5:30pm to 7:30pm, location - University of Kentucky W.T. Young Library Auditorium (http://www.uky.edu/Libraries/libpage.php?lweb_id=123&llib_id=14<ab_id=194). We will have a meet and greet and book signing at Swim Bike Run of Kentucky immediately following the workshop. Again, each workshop is FREE and you can come to as many as you would like! If you are interested in attending, please send an email to Beth Atnip at .(JavaScript must be enabled to view this email address) so that we can get an idea of how many people will be attending. Here is some quick information about Bob Seebohar: Bob Seebohar, MS, RD, CSSD, CSCS, is a nationally renown sport dietitian, elite triathlon coach and strength and conditioning specialist. He served as a sport dietitian for the US Olympic Committee and was the sport dietitian and exercise physiologist for the 2008 Olympic Triathlon Team in Beijing. He is well published having produced the books, "Nutrition Periodization for Endurance Athletes and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat". Look for more books coming out on the topics of Nutrient Timing and Sports Nutrition for Young Athletes in the near future. Bob is also a prominent triathlon coach. He served as the sport dietitian and strength coach for 2004 Olympic Triathlon Bronze medalist Susan Williams, was the personal coach of 2008 Olympian Sarah Haskins and of the 2009 National Elite Champion Jasmine Oeinck. Currently, Bob is focusing a great amount of time on his non-profit youth triathlon team, Kids that TRI (http://www.kidsthattri.org). Bob provides sports nutrition consulting services through his company, Fuel4mance, in Littleton, Colorado. He can be reached at http://www.fuel4mance.com or .(JavaScript must be enabled to view this email address). We are really excited to be able to offer this to our triathlon community and look forward to seeing you at Swim Bike Run of Kentucky this winter! If you have additional questions about this workshop series, please email Beth at .(JavaScript must be enabled to view this email address) George Vanmeter has been competing in triathlons for years and is well known in the Lexington triathlon community. George competes in every distance race, from the sprint distance to the Ironman. He has been a pleasure to coach over the 2010 season, and I am lucky that I had the opportunity to work with him this year. He has had an outstanding year, with results such as 1st place AG at Memphis in May triathlon, 1st place AG at Ironman Kansas 70.3, and his best performance of the year, 1st place AG at Ford Ironman Louisville, earning him one of the qualifying spots for the 2010 Ironman World Championships taking place this weekend!
We are looking forward to watching him compete this weekend, with all of the Lexington Triathlon Community cheering him on. Please visit http://www.ironmanlive.com on Saturday to see race updates during the day. Also, here is a link to another short article about George and his triathlon endeavors: http://www.swimbikerunky.com/ Good Luck George and good luck to all athletes competing this weekend! |
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